Posture is Important!

 

Decrease strain... by using chairs that properly support your elbows...

 

 

 

 

...a person with a long neck is more prone to develop active trigger points than a person with a short stocky neck...

 

 

 

 

...if you suffer from myofascial pain due to active trigger points, you should learn to change position often...

 

 

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TRP AVOIDANCE - POSTURE AND POSITIONING

SPECIFIC INFORMATION FOR SUFFERERS OF ACTIVE AND SENSITIVE TRIGGER POINTS

If you suffer from myofascial pain due to active trigger points, you should learn to change position often, repositioning yourself to a non-stressful, erect posture on a continuous basis. If you need to be one position for a prolonged period of time, perform appropriate stretching and postural exercises after a certain length of time spent in a specific postion. As an example, if you drive a car for prolonged periods of time, stop every 2 hours (or a specific timespan that you are comfortable with) and walk around your car 3 or 4 times; this will stretch out your muscles and increase bloodflow into contracted muscles. When at work, keep a timer or alarm clock to make timely stretching breaks become habitual.

SITTING

To avoid long periods of contraction or prolonged muscle shortening, good posture is essential. Decrease strain on the upper trapezius muscle by using chairs that properly support your elbows. Armrests are essential when reading, driving, at the computer or on the telephone. The armrests should be in a position so the shoulders are not raised, nor slumped while your elbows are touching the armrest.

STANDING

To avoid long periods of contraction or prolonged muscle shortening, good posture is essential. Decrease strain on the upper trapezius muscle by using chairs that properly support your elbows. Armrests are essential when reading, driving, at the computer or on the telephone. The armrests should be in a position so the shoulders are not raised, nor slumped while your elbows are touching the armrest.

READING

The proper way to read is to use the eyes to look downward, rather than tilting the head forward while looking downward. A prolonged forward tilt of the head, increases strain on muscles at the back of the neck. A person with a long neck is more prone to develop active trigger points than a person with a short or stocky neck because of the greater demand placed on neck muscles for supporting a tilted head. While reading, lighting should be provided so that the book is well lit when held straight in front of the reader without the reader having to turn their head. When reading in bed, an overhead light (either wall mounted or clipped to the bed) is most recommended.

SLEEPING

While sleeping, try to rest your muscles in a neutral (neither contracted nor strained) or slightly stretched position; never sleep with your muscles in a fully shortened position as this will encourage night cramps. Do not allow the shoulders to rise up toward the ears - this can be avoided by tucking a pillow between the chin and shoulder on both sides. If lying on the side, keep a pillow between the lower shoulder and chin to avoid prolonged shortening of the front of neck muscle group and support the jaw area. Use only one comfortable pillow under the head to avoid excess strain on the upper back and neck; a pillow under the feet lengthens the calf muscles and will help prevent cramping. A pillow between the arm and chest with prevent shortening of muscles such as the pectoralis major, infraspinatus, subscapularis, latissimus dorsi, triceps brachii and teres major and minor muscles. Sleeping on the stomach with head and neck twisted to one side is one of the greatest positions for activating and/or further irritating sensitive trigger points.

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 point 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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