Updated: May 19
Do you sit in front of your computer (or cell phone) for hours on end? If yes, you have probably discovered the havoc it plays on your upper back and neck. Unfortunately for most of us, this problem has gotten much worse with having to work from home, and sitting through endless ZOOM communications caused by COVID-19.
The poor ergonomics of working from home has left many of my patients suffering from pain caused by postural stress. Many of them are spending hours on their laptops, bent over coffee tables, sitting on couches, working on their beds etc. This awkward work environment is definitely an ideal formula for building upper back stress, increasing headaches, more neck pain and a host of other potential problems.
Rather than give a lecture about ergonomics, I would like to provide you with some exercises that could help counterbalance some of the problems caused by postural stress. I also included some videos about manual therapies at Kinetic Health that can help you recover from these stress-related injuries, and get you back to living pain-free.
EASY EXERCISE RELIEF FOR NECK, SHOULDER & ARMS
The following exercises show you how to release the structures of your neck, shoulders, and arms. Try some of these exercises, several times per day, for best results.
5 Minute Neck Pain Relief
Have a sore neck, try our "5 Minute Neck Pain Relief" routine. Doing this routine several times per day can make a huge difference in your neck pain.
5 Great Daily Shoulder Mobilization Exercises
The shoulders frequently tighten up and become restricted, causing neck and back pain. Perform these shoulder mobilization exercises throughout your day for best results. These exercises can make a huge difference in your posture, especially if you have been sitting for a long period of time.
Correct Your Posture Now – Do Not Wait!
There has never been a better time to correct your posture than right now. Bad posture can affect your health on both a physical and emotional level. Poor posture is related to lower self-esteem, decreased energy levels, and lack of alertness. In addition is can effect lung function, circulation, digestion, and be a significant source of musculoskeletal pain.
Pin & Stretch - Forearm Flexor Exercise
These great pin and stretch exercises release the structures of the forearm flexor muscles, as well as the nerves that pass through the forearm (radial, medial and ulnar). These exercises work really well for anyone who spends long hours on the computer, or who is working in un-ergonomic situations.
WHEN EXERCISE IS NOT ENOUGH
Sometimes exercise is not enough to resolve neck, shoulder and back pain. If you find yourself needing more help with releasing the tension you are experiencing in your upper back and neck, then you may need help from a professional. The following videos demonstrate some of the powerful and effective procedures we often use to relieve tension, remove restrictions, and get you back to a fully functional, pain-free body.
ADDRESSING JOINT RESTRICTIONS
The Power of Chiropractic Adjustments
Chiropractic Adjustment are powerful tools. Research shows when patients who suffer from neck or back pain receive Chiropractic care, then they do much better as compared to patients who do not. They are out of pain sooner, and recover much faster. In this video, Dr. Abelson demonstrates some of the procedures we use to address joint restrictions throughout the body.
Neck Adjustment Verses Neck Mobilization – Which one is for me?
The practitioner should always determine if neck adjustments are appropriate for the patient’s specific case. For patients who would prefer NOT to have their neck manipulated, we offer a safe, effective alternative using Neck Mobilization to release restrictions in the neck area (cervical region).
Although Neck Manipulation is a great tool for removing joint restrictions, cervical manipulation is not always appropriate for many of our patients. For example, we do NOT manipulate the necks, of patients over a certain age, patients with severe osteoarthritis or osteoporosis, patients with certain autoimmune conditions such as Rheumatoid Arthritis, or various other conditions.
Cervical Joint Mobilization - MSR: In this video I demonstrate examples of Cervical Joint Mobilization, which we also teach to other practitioners during our Motion Specific Release (MSR) courses. (53)
Caution: These MSR Protocols should only be performed by certified MSR practitioners, and are not for practice by the general public. The videos we provide are strictly for demonstration purposes!
ADDRESSING SOFT TISSUE RESTRICTIONS
IN THE CERVICAL SPINE
The following videos demonstrate some of the soft-tissue procedures we commonly use to treat patients who suffer from neck pain.
Releasing the Anterior Cervical Spine - MSR: In this MSR Anterior Cervical Release protocol we focus on some of the structures of the anterior cervical spine. This MSR (Motion Specific Release) protocol is designed to be combined with the MSR Posterior Cervical Spine protocol, MSR Shoulder protocols, TMJ protocols and with osseous manipulation/mobilization of the cervical, and thoracic spine, as well as the upper extremity joints. (53)
Posterior Cervical Release - Part 1 In addition to addressing localized areas of pain, it is also important to consider the broader kinetic chain, and address any myofascial or joint restrictions in these areas. Remember, it is not effective to treat any anatomical structure in isolation, all structures are interconnected, and therefore, all related or affected structures must also be treated. (53)
The Author - DR. BRIAN ABELSON DC.
Dr. Abelson believes in running an Evidence Based Practice (EBP). EBP's strive to adhere to the best research evidence available, while combining their clinical expertise with the specific values of each patient.
Dr. Abelson is the developer of Motion Specific Release (MSR) Treatment Systems. He has recently authored his 10th publication which will be available later this year.
Make Your Appointment Today!
Make an appointment with our incredible team at Kinetic Health in NW Calgary, Alberta. Call Kinetic Health at 403-241-3772 to make an appointment today, or just click the MSR logo to right. We look forward to seeing you!