By Mia Rabjohn
We're very lucky.
My local Osteopath (and client) has written an article to show us two effective stretches to improve the common postural issues she sees every day in her patients. We become so bogged down with work we disregard our posture and forget the impact this has on our body.
Here are the two most effective stretches you're not doing - an osteopath special.
Hi, Mia here, I’m the local Osteopath in Frenchs Forest & I train with Aidan D’Arcy of D’Arcy Online Coaching.
This article is an opportunity to give insight into how I think as an osteopath, to encourage my patients & the wider community to consider both their lifestyle & any regular habitual postures before they begin new fitness regimes.
"I love it when people want to improve their health & happiness with a well thought out fitness regime that’s relevant to their body, however I’m less keen when it’s a standardised program that doesn’t allow for adaptation & recognition of individual needs".
A person who works 8 (plus) hours a day in a desk job (which is likely not ergonomically setup) for years decides now is the time to get fit. They decide road biking will be their passion, however the common end result (other than a weird desire to wear lycra) is a sore upper back, neck and sometimes headaches.
WHY?? Because the posture involved in road biking is much the same as in a desk job, where shoulders are rounded forward, the neck is extended & the chin juts out forward, which locks up the upper neck. As a result of this repetitive posture, this person will have limited ability to extend through their upper back and to rotate their neck as far as they used to, along with altered function through their arms, due to corresponding shoulder issues.
So What Could Have Helped Them?
One suggestion I would give would be to start doing some simple stretching & strengthening exercises in conjunction with taking up biking.
The simple exercises described below are useful for the majority of people whose jobs are desk based, because they target regions of weakness & tightness without overstraining specific areas. However, I would advise seeking advice from your health care provider before starting any new stretches as they may require some adaptations to suit your individual needs.
The 2 Most Effective Stretches You're Not Doing
"The majority of people with desk jobs (who do not have significant structural problems or upper neck dysfunction) benefit from simply lying on a rolled up bath towel running down the length of the upper back from the base of the neck at shoulder level down to the base of the ribcage".
Stretch #1 - The Fly
I would advise you have a pillow under your head & your legs should be bent at the knees with your feet flat on the floor. Alternatively you could use a full-length foam roller & omit the use of a pillow, the legs must still be bent at the knees. This helps open up the ribcage and relaxes the neck into a neutral position. Your arms can then be held out to either side at shoulder height, allowing them to drop onto the ground, which helps stretch out the chest, assisting in totally reversing the desk/bike positions. This position should be held for about a minute, provided it feels comfortable. Here's a picture for the visual learners...
Stretch #2 - The Superman
The basic strengthening exercise below is aimed at the muscles between the shoulder blades - by improving the function of these muscles the chest can be held up & open more efficiently.
This exercise requires you to be able to lie flat on the floor on your stomach; your arms should be outstretched above your head. Whilst maintaining a normal breathing pattern, lift one arm off the floor then replace it back down. Swap arms repetitively for a minute whilst trying to pull the shoulder blades towards each other.
If you think I could help you with any of the symptoms mentioned above (excluding the lycra wearing) please feel free to contact me on the number below.