May is National Posture Month! Because chiropractors are most closely associated with the spine, they are often consulted for help with posture. Especially in our modern world of sedentary lifestyle, computer use, commuting and digital devices, “tech neck” and other posture problems are extremely common. But posture is not only about your spine.
Read moreSeated Posture and Tech Neck
Our posture while seated can contribute to “tech neck”, but also comes into play when we’re driving, on public transit, at a spectator event, or in a classroom. Because we do so much sitting in our modern life, it’s important to know how to mitigate the effects of sitting that can cause wear on the body over time.
Read moreChiropractic Health Month 2020
It’s Chiropractic Health Month! This year’s theme is “Active and Adaptive,” aiming to raise awareness of the importance of movement, posture and stress management to our musculoskeletal health. “Active and Adaptive” encourages us to adapt to the challenges of staying fit and active with a smaller lifestyle footprint by becoming more mindful of movement and posture.
Read moreHow Fashion Choices Affect Your Body
The things we choose to wear can have a big impact on how we move through the world, actually changing our movement and our bodies. If you experience pain or discomfort and you’ve already tried adjusting your daily activities and posture, take a look at your closet. There might be culprits you hadn’t thought of before.
Read moreLevator Scapulae: The ‘Computing’ Muscle
Before you read any further, try this exercise: Take a deep inhale and slowly exhale.
As you exhale, release your shoulders and allow them to drop down into a fully rested position. Did you notice a full inch or more of movement? These are your levator scapulae muscles, and they are rarely relaxed. They are responsible for elevating the shoulders, rotating the head, and keeping the head from falling forward.
Between typing, driving, looking down to text, and holding the phone between the ear and shoulder; the levators are constantly working. Not only are they overworked, they are often the culprit of neck pain, shoulder pain, and the dreaded ‘stiff neck’. Overuse of these muscles can lead to chronic tension and painful trigger points. Read on for some common bad habits that lead to levator scapulae pain and how to correct them!
Problem: Typing at a desk with a keyboard positioned higher than the elbows, forcing the levators to raise the arms to reach the work surface
Solution: Keyboard and work surface should be level with the elbows in their relaxed state, with the arms at a 90 degree angle, allowing the levators to relax. Consider using a chair with arm supports or keyboard tray to get the perfect angle.
Problem: Holding a phone to the ear, or pinning a phone between the ear and shoulder for extended periods of time
Solution: If talking on the phone is part of your job, consider an ear piece or head set, which will prevent excessive one-sided use of the levator.
Problem: Stress-induced “turtle head” and all around poor posture
Solution: Bring awareness to your posture several times a day by checking in with your head and shoulder position relative to the rest of your body. Roll shoulders back and down into a natural, resting position. Allow the head to float up and back to sit on top of the body, avoiding the “forward head” posture that excessively lengthens and strains the levators.
If you are dealing with neck and shoulder pain, chiropractic and massage therapy can not only alleviate symptoms, but help address and correct any dysfunction within the structures. Treatments include cervical (neck) adjustments and manual therapy not only on the levators, but the trapezius, splenii muscles, sternocleidomastoid and scalenes, all important muscles that work together to ensure proper function of our head, neck and shoulders. Make an appointment with one of our providers to get an examination and treatment plan underway!