STRETCHES TO RELIEVE MUSCLE TIGHTNESS

Upper Trapezius stretch

1. Sit up tall and tuck your hands underneath your thigh

2. Bring your left ear to your left shoulder, until you feel a mild to    moderate pain-free stretch in your right side neck and shoulder.
3. Progress: Keep your left ear to your left shoulder, and look down and into the right armpit
4. Hold for 10-20 seconds, and repeat on the other side

Levator Scapula stretch

1. Sit up tall and tuck your hands underneath your thigh
2. Bring your left ear to your left shoulder, and look down and into your left armpit
3. Hold for 10-20 seconds, and repeat on the other side

Foam Roller Thoracic Extension stretch

Stage 1

1. Lie on your back and place the foam roller down the length of your spine breathe normally and keep your back and neck relaxed
2. Lie for 5-10minutes. It should feel slightly uncomfortable but not painful

Stage 2

1. Lie on your back and place the foam roller across the back
2. Keep your hands by your side on the ground breathe normally, keeping your back and neck relaxed. Use a pillow if necessary
3. Hold for 30 seconds- 1 minute. It should feel slightly uncomfortable but not painful move the roller up or down a few centimetres and repeat along the length of your upper back

Stage 3

1. Repeat stage 2, and move the roller continually up and down the spine
2. Repeat stage 2, and raise your hands above your head and rest them on the ground

This advice should not cause or increase pain. Please contact your physioFIX physiotherapist if you have any questions regarding this information

FACET JOINT STRAIN

During certain movements of the neck, stretching or compression forces are placed on the facet joint. Repetitive forces such as prolonged computer use, or high forces such as a motor vehicle accident, may damage the connective tissue surrounding the joint. This is known as a facet joint sprain.

Causes of a facet joint sprain

• Poor posture in everyday activities, sport or sleeping
• Neck joint stiffness
• A sedentary lifestyle
• Poor core stability
• Muscle weakness or tightness
• Inappropriate or excessive lifting, bending , slouching or twisting movements of the neck
• A lifestyle involving large amounts of sitting, bending, slouching or lifting.
• Traumatic activities eg. Motor vehicle accident

Signs and symptoms of a facet joint sprain

Patients with a facet joint sprain typically complain of neck pain, stiffness and muscle spasm that is worse on one side than the other. This can occur during or the day after the causative activity. The pain can also refer to the shoulder, mid back or arms. This may be aggravated by head or arm movements, lifting, or prolonged postures such as sitting. Your physiotherapist will be able to diagnose a facet joint sprain after a thorough subjective and objective examination. Consult a medical professional immediately if you experience:

·         Red flags

·         Pins and needles

·         Numbness

·         Tingles

·         Pain radiating to the arm or shoulder blade

·         Dizziness, nausea

·         Severe constant neck pain

·         Pain on coughing, sneezing etc

·         Visual disturbances

·         Upper limb weakness

What can your physio do to help with neck pain?

There is evidence that some physical therapies and staying active are the best means of treating acute neck pain. Physiotherapy may help reduce neck pain and reduce the likelihood of recurrence. Treatment may comprise of

·          Postural correction

·          Joint mobilizations to reduce joint stiffness

·          Strengthening of weak stability muscles

·          Stretches of tight muscles

·          Postural taping

·          Prescription of posture braces, lumbar rolls, pillows

·          Acupuncture or dry needling

·          Clinical Pilates

·          Electrotherapy

·          Activity modification and ergonomic advice

What makes a good posture?

• Head faces forward
• Draw your chin back until the ears are in line with the shoulders
• Shoulders relaxed and drawn back slightly
• Slight arch in lower back
• Feet shoulder width apart

• Balance your weight evenly between left and right legs, front and rear foot

TIPS FOR HEALTHY COMPUTER USE

How you use your computer can be a major cause of back, neck, and shoulder pain. Here are some simple tips on how to help prevent injuries when using your computer.

 Get ready …

1.    Always sit in a good quality, adjustable, and comfortable office chair. Pull your chair close to the desk and adjust the seat height so that your elbows, hips, and knees are bent at approximately 90 degrees. Your forearms should be parallel to or sloping down toward the desktop. Your feet should rest flat on the floor—use a footrest if necessary.

2.    Adjust the backrest of your chair to support the curve in your lower back and to help keep you upright when typing. Use a back support cushion if necessary. Relax your shoulders.

3.    Get  a large computer monitor to reduce the strain on the eyes and neck muscles.

4.    If you have a laptop, make sure you use a docking port and an additional keyboard when using your computer for a prolonged period. This allows you to sit with a better posture and reduce strain.

Get set …

3. Sit up straight and position your computer screen at a comfortable viewing distance, generally at arm's length. Keep the top of the screen below eye level and directly in front of you. Don't use your screen positioned to one side.

4. Don't work from documents flat on the desk. Use a document holder set close to the screen at the same distance from your eyes, or prop your work on a folder between the keyboard and screen.

5. Ensure your screen is easy to see. Eliminate reflections by adjusting and tilting the screen and ensure there is no light source directly behind it. Adjust the brightness control to suit. Use a larger typing font to reduce eye strain.

Go easy on yourself …

6. Don’t use a notebook computer for extended periods. If this is unavoidable then check that the top of the screen is below eye level, and plug in a mouse and a normal size keyboard.

7. Limit continuous computer use and take a break every 30 minutes to do some neck, wrist, and shoulder stretches. Focus on a distant point to give your eyes a break. Get up and walk around every hour. Change your tasks regularly to alter the load on your body.

8. Learn to touch type so you don't have to bend your head forward searching for the keys. Small up and down motions of the head can cause a repetitive stress injury to the neck. Alternate between mouse and keyboard by varying your inputting tasks. Learn the function keys and short cuts to reduce the amount of mouse use.

9.   Manage the stresses of work and study with a balance of exercise, relaxation, and other stress management approaches.

10.    Take notice of early warnings. If you feel an ache or discomfort in any part of your body, check your posture, take a break and, if the pain persists, see a physiotherapist.

What other things should I consider?

·         Use a quality contoured pillow to support your neck when sleeping. Choose one according to whether you are a back, side or stomach sleeper

·         Consider whether your bed is giving you enough support when you sleep

·         Try to lose weight if you are overweight to reduce the load on your spine and back muscles

·         Adjust your car mirrors so that your head does not have to come forward to see clearly

·         Increase your general fitness. Keep yourself strong, active and flexible. Stretch regularly to prevent joint stiffness and muscle tightness.

·         Be careful when lifting; make sure you maintain a good posture and make sure the load is    not too heavy or large. Get another person to help if necessary

·         Use a heat pack to help relax tight muscles

·         Get regular massages to reduce muscle tightness