Home Exercise and RehabJanuary 2013
She is founder of The Osprey Clinic in the St. Johns Wood area of London and now specialises in Home Exercise and Rehabilitation Programmes. For further advice on exercising safely, and a selection of exercise films for general fitness and medical conditions, visit the website: www.home-exercise-rehab.com
This month: exercises to help with stiffness and pain from computer use
Our postural muscles start to fatigue while spending time at the computer and we make compensations to be able to carry on working by poking the chin forwards, or rounding the shoulders and low back. This modus operandi is the body’s way of substituting the work of the postural muscle by activating mobilizing muscles as a means of acquiring additional postural support. However, this is an inefficient system as the fibre composition of mobilizing muscles is designed for short periods of activity rather than prolonged postural support, and pain and muscle soreness ensues. Posture is the most important determinant of the efficient functioning of the limb muscles and tendons, enabling them to maintain their correct length and operate efficiently. Rounded shoulders from extended periods at the computer, weakens the muscles between the postural or ‘stabilizing’ muscles around the shoulder blades, called the Rhomboids, the Trapezius and the Serratus muscles. When these muscles are inefficient the strain is commonly felt in the muscles of the upper arm and elbows. Biceps muscle connects to the front of the shoulder joint, while the triceps muscle connects to the back of the joint. The tendons of the Biceps and Triceps muscles may become overworked and inflamed when the postural muscles of the shoulder girdle are inefficient. Conditions such as Biceps Tendonitis at the top of the arm or ligament or tendon overstrain around the elbow joint may develop. Degenerative changes and arthritis in joints of the neck may also contribute to back, shoulder and upper limb pain. The associated joint inflammation and muscle imbalance may irritate the nerves which run from the neck to the shoulder and arm muscles and therefore, anti-inflammatory treatment will be necessary to resolve symptoms. A daily programme of postural exercises and gentle stretches will help to improve symptoms associated with computer use.
See all Gina's Home Exercise and Rehab features Please send your questions for future columns, or feedback, by email to Gina John on info@home-exercise-rehab.com Back to Laterlife Health
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