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Lower Back Pain

Lower Back Pain

NECK AND SHOULDER PAIN

NECK AND SHOULDER PAIN

KNEE PAIN

KNEE PAIN

Neck pain and stiffness – what you should be rubbing!

So you are sitting in your office staring at your computer throughout the day and your neck and shoulders are getting stiff and tired, your eyes start to feel strained and you start to get irritated. Your go to move is to rub your own shoulders, more specifically your upper fiber trapezius to get rid of the pain. You are rubbing the wrong muscle! Chances are you are sitting in a forward head posture and even though the pain you may be experiencing could be from those traps, it is likely also due to compression on the C5/6. Maybe you even went as far as getting xrays on your neck.. It is usually that C5/6 area that is degenerated!

 

At Mobo Physio, Physiotherapy in North York, we teach patients with neck pain and stiffness to rub, pinch and squeeze the following muscles:


1. STERNOCLEIDOMASTOIDS

These are often overlooked and when tight/short on both sides can force you into a forward head posture. This will compress your cervical spine and tightnen up surrouding musculature.
  

Solution:

Pinch em, press em, release them!

2. RHOMBOIDS


These attach to the C7/T1 vertebrae and can restrict lower cervical rotation when locked short. Guess what!?! It is almost always locked short in those that see us with neck pain.

Solution  

Use a ball pressuring the rhomboids, on a chair and hold for a minute


3. SUBOCCIPITAL MUSCLES

These are located right under your skull and are linked to your eye movements through the Cervico-ocular reflex and they are responsible for a lot of the movement in your neck.
  

Solution:


A.. Press that area right under your skull with your thumb, or use a ball to pressure them for 1 minute.

B. Roll your eyes 10x every hour you are in front of the computer

C. Perform 10 chin tucks every hour

Disclaimer - The text above is meant to serve as helpful tips for your workplace. For any ongoing neck pain or stiffness, please consult with a physiotherapist or chiropractor. Call Mobo Physio at 647-344-6636 located at 250 Sheppard Ave E. Unit 201 between Yonge St. and Bayview Ave. in Willowdale, Ontario. Visit us at www.mobophysio.com or www.mobochirofit.com