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DIY
physio for
people hunched over keyboards
@HadleyBeemanDisclaimer: I'm not a doctor. If it hurts, don't do it.
Image from http://www.sangwine.net/jim/index.php/2011/09/what-you-tattooed-code-on-your-arm/
Eyes closed
Symmetry
Image from http://ashevillemassageschool.org/learning-muscles-and-movement-as-a-massage-student/back-muscles/
Muscles pull in opposite directions
Image from http://img.breakingmuscle.com/sites/default/files/imagecache/full_width/images/bydate/20130412/shutterstock119687548copy.jpg
Balance of muscles holding bones in place
Image from http://i247.photobucket.com/albums/gg158/MDA2008/MDA2009/musculature.jpg
It takes effort to be out of alignment
Image from http://r3massage.com/Site/R3_MASSAGE_files/anatomy.jpg
And over a keyboard:
Image from https://sphotos-a.xx.fbcdn.net/hphotos-ash3/p480x480/544240_104285103098094_1080464674_n.jpg
Muscle habits carried over
Image from http://fixtheneck.com/images/UpperBody4postures.jpg
Starting to fix this
Since your body is WORKING to maintain these bad habits...
Relax the tightened, overstressed muscles
Strengthen the underused muscles to bring you back to neutral
(We're just doing the relax bit today)
Getting muscles to relax
Image from http://www.snowdonia-sports-medicine.com/documents/MET.pdf
Let's have a go
Grab a tennis ball and lie down on your back.
Lumbar muscles (Right)
Image from http://hjd.med.nyu.edu/spine/sites/default/files/spine/figuresix.gif
Muscles of the shoulder girdle (R)
Image from http://o.quizlet.com/U.cq26CSfuqzOICScJ3pUA_m.jpg
The traps and the head (R)
Image from http://classconnection.s3.amazonaws.com/949/flashcards/812949/jpg/upper_trapezius1318312878275.jpg
The traps and the head (L)
Image from http://classconnection.s3.amazonaws.com/949/flashcards/812949/jpg/upper_trapezius1318312878275.jpg
Muscles of the shoulder girdle (Left)
Image from http://o.quizlet.com/U.cq26CSfuqzOICScJ3pUA_m.jpg
Lumbar muscles (Left)
Image from http://hjd.med.nyu.edu/spine/sites/default/files/spine/figuresix.gif