Release that tension, open up your chest and breathe easier

If you spend a lot of time at a computer, or do a lot of driving, your chest might become contracted and tight.  This stretch is aimed at the pectoral muscle of the chest.

There are 2 pectoral muscles, major and a minor.

  1. Start by placing your hands on the door frame
  2. Then step through the door
  3. You will feel a stretch through the front of the chest
  4. Relax and move your hands up or down.
  5. Repeat
  6. Hold each position for 30 seconds

You can vary the stretch by placing your hands higher or lower on the door frame.  Try placing your hands high up to start, stretch and hold, then bring them lower, stretch and hold.

Woman stretch

Maybe try the steps above before you attempt this one…

Try and stretch every morning and every night.  If you can work it into your routine, your body will thank you for it.  Don’t forget to breathe!

Piriformis stretch

Piriformis is a small muscle that sits deep in the buttocks, behind the gluteus maximus.  It’s job is to rotate the hip externally and stabilise the hip. It can become very tight when you’re driving, or anytime you’re sitting with your leg pointed out.  Again, if you’re spending a lot of time sitting and you’re not balanced correctly, this may be a stretch you want to work into your routine.

  1. Start by laying on your back and putting one leg on the wall (making sure the knee is at a 90 degree angle)
  2. Put the opposite foot on the knee
  3. Push this leg up and towards the wall
  4. You should feel a stretch deep in the butt and lateral hip
  5. Hold for 30 seconds and then swap sides

 

Sit at a desk all day? Experiencing headaches? Neck and shoulder pain? You could be suffering from Upper Cross Syndrome.

Upper cross syndrome is an imbalance in the musculoskeletal system.  It’s very common in today’s society as we tend to sit for long periods of time and work at desks with poor posture.

Upper cross syndrome involves shortening of certain muscles around the shoulder and neck, and then weakness/lengthening in other muscles as we can see in the picture below.

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Tight/shortened muscles: Upper Trapezius, Levator scapulae, Pectoralis Minor and Major.
Weak/Long muscles: Scalene group, SCM (these are neck flexors), Rhomboids and Serratus Anterior.

What does Upper Cross Syndrome look like?

• Forward head posture
• Rounded shoulder
• Curved thoracic spine (hunched back)
• Winging of the scapulae

desk photo

 

A Myotherapist can help you correct these imbalances. We do this by using trigger point therapy, myofascial release, stretching, facilitation of the weak muscles, correcting posture and prescribing corrective exercises based on your needs and level of fitness. Come and see a Myotherapist Fluid Health Management Systems – call us on 03 99391133 to book an appointment today.