A solution to common pain

More than 80% of people will experience posture related pain, this post is about a solution.

Alignment

Poor alignment places some muscles in shortened, contracted positions which can become tight and painful.

Relief for these muscles can be found through pressure and stretching.

Benefits

1.)Neurophysiological effects

Sustained pressure or stretching may relax muscle via golgi tendon reflex.

2.)Mechanical effects

Direct pressure may reduce viscosity and restriction of the fascia through fluid change. (fascial hydration, circulatory improvements, and stimulating cellular responses.)

Incorporating SMTs

Find tender area, apply pressure for 30 – 120 seconds or until tension releases. (neuro)

Breathe fully, increase or decrease pressure as needed, imagine muscles relaxing.

After tension releases incorporate active movement. (mechanical)

Some discomfort should be experienced, (5/10) regress in pressure if necessary.

Stretching can help before or after.

Avoid bony areas and joints.

Balance

When some muscles shorten others lengthen, working out those muscles can help with coordination and muscular balance.

Becoming aware of routine posture and using these techniques can help reduce and prevent common pain from happening.

Ex. sitting

Pics -

Glute isolation can help with coordination.

Pics -

Ex. looking down

The human head only weighs about 11 pounds but the forces seen at the neck during flexion are surprising; At 15 degrees it's almost 30 pounds, at 60 degrees almost 60 pounds of force.

Pics -

Lower traps isolation can help with coordination.

Pics -

Other common shortened muscles:

• Suboccipitals (base of skull)

• Sternocleidomastoid (side of neck/ears to collar)

• Upper trapezius (shoulders)

• Levator scapulae (shoulders)

• Rhomboids (between shoulder blades)

• TFL (pocket area)

• Rectus femoris (quad)

• Gastrocnemius/Soleus (calves)

• Pectoralis major/minor (chest)