...if sitting at a desk for an extended period.. perform stretching routines at timed periods throughout the day...

 

 

 

 

...training in meditation techniques can be extremely helpful...

 

 

TRP AVOIDANCE - ACTIVITY

STRETCHING

When performing a task, it is important to keep your muscles from staying in a fixed position. Muscle fibers need to alternatel contract and relax in order to maintain blood flow and replenish energy to the muscle tissue. For instance, if sitting at a desk for an extended period of time, learn about and perform stretching routines at timed periods throughout the day. These exercises will not only keep sensitive trigger points inactive, but will help with mental clarity, concentration and overall job performance. Good examples of office stretch exercises are Computer and Desk Stretches (MSU Ergonomics), Deskercize, and Everyday Yoga.

STRAIN

Muscle strain should also be avoided, especially when dealing with muscles groups that are expecially susceptible to trigger points (ie. neck, upper back). Lifting, pulling or pushing should use less than maximum strength, as muscle strain may otherwise result. To avoid stiffness, muscles need to be extended to their full stretch range every day, and the muscles perform better while stretching when lightly loaded.

MOBILITY

Trigger Points can be aggravated by lying still in bed with your muscles in a shortened position. Being up and active helps mobilize muscles and reduce trigger point activation. The forcefulness of stretching should never produce a lasting ache after a stretch.

RELAXATION

Proper relaxation requires concentration otherwise muscle groups can still be under strain or contracted too heavily; training in meditation techniques can be extremely helpful. When in the sitting position, use a well designed chair with lumbar support and armrests of a correct height. If the armrests are too low or high, the upper trapezius muscles can be strained or crunched, increasing trigger points sensitivity. Between exercises, pause for several deep breaths; this will greatly benefit muscular relaxation as this permits time for return of circulation to your muscles and also helps reduce chronic tension of muscle tisues.

Please be aware that this information is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider before starting any new treatment or with any questions you may have regarding a medical condition. © All rights reserved, In.Genu Design Group Inc.

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