After a long day at work, do you want a shoulder rub? a back massage? Many of us who spend hours seated at a desk often fall into a slouched posture. This position rounds our shoulders, hunches our upper backs, and strains the necks forward. Overtime, holding our bodies up in this unbalanced position results in fatigue of the muscles in the neck, shoulders, and back. These tired muscles begin to form knots. A study found that pianists can begin forming knots, known as trigger points, after only 20 minutes of practicing – now imagine how long we tend spend typing at a computer.
In the slouched position, the muscles of the upper back are positioned in a stretch causing the layers to compress down on one another. This sustained position can cause the various muscles to become adhered together. Trigger points and adhesions obstruct the local blood vessels, throw off the local biochemistry, irritate the nervous system, and cause pain and discomfort.
Simple massage and stretching techniques can help restoring blood flow to this region and alleviate that tight, achy sensation. Try these self-bodywork exercises you can perform in the comfort of your own home.
However, remember that it was your posture that began this downward cascade. Pay attention to your ergonomics at work for longer term benefits. Check out the references below:
United States Department of Labor
