Are you worried you are starting to look like the hunchback of Notre Dame?
Unfortunately you are not alone Kyphosis now affects 20-40% of the population and this prevalence continues to grow. A major factor is poor postures created by desk jobs, cellphones and other tech devices, as well as inactivity.
In addition to poor appearance kyphosis also causes increased neck, upper back, and shoulder pain!
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RELIEVE
How can myofascial release help me?Â
Myofascial release can help to relieve the tension on the facia and to bring back the fluidity of the tissues decreasing pain and allowing you to more easily work on posture exercises and stretching on your own with more long lasting effects.
RESTORE
Stretches
1. Corner wall stretch- Stand in an open corner with one hand on each wall and lean your body forward. Hold for 3-5 minutes
2. Wall lean stretch- Stand with your back to an open wall, bring your shoulders down and back touching the wall. Hold and stretch. Hold for 3-5 minutes
3. Neck stretches. -Seated with chest forward and curve in low back, lean ear to shoulder until you feel a pull. Relax, breathe, and soften. Hold for 3-5 minutes-Do the same thing both sides- then lean your head forward with chin tucked then backwards and angled away from the opposite shoulder each side. Complete the same steps as the first stretch with each stretch.
Exercises
1. Chin tucks- with your head straight vertically pull your chin in and relax, soften, and hold for 10 seconds..
2. Backward shoulder rolls. In good seated posture with shoulders back and curve in low back, roll up around and down. You should feel it in middle back.
3. Scapula Squeezes. In good seated posture with shoulders back and curve in low back, squeeze shoulder blades together in back. You should feel it right between your shoulder blades.
4. Rows. Use a rowing machine or a therapy band to complete the rowing motion. Be sure that you are using your rhomboids and middle traps.
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As ALWAYS use good posture seated with chest forward and curve in low back. Keep elbows at 90 degrees and wrists in neutral when working. Keep computer screen at eye level to keep neck in neutral. Use a good pillow at night that keeps your neck in midline while lying. I suggest sutera dream deep memory foam pillow for all positions of sleep.
RENEW
Stress is a major factor affecting chronic pain. According to Web MD stress is a reaction to perceived or real threat that causes our bodies to go into "fight or flight" so we are ready to take on the threat.Â
Some physical symptoms of stress are low energy; headaches;Â aches, pains, and tense muscles; chest pain and rapid heartbeat;Â insomnia;Â frequent colds and infection; clenched jaw and grinding teeth (TMJ)
Some consequences of long term stress include cardiovacular disease; high blood pressure;Â gastrointestinal problems (GERD, IBS, ulcers); and mental health problems.
For these reasons it is important to manage stress as well as to relieve pain and restore function.