Hi, my name is Sherry. I am 50 years old and I have been in the office field for over 25 years. Thats alot of sitting and inactivity eight hours out of every day. After about 10 years of it, it began to show, in shoulder, neck and back pain, not to mention severe headaches. I had to find a solution to this and it had to be simple, because I did not have the time or inclination for serious exercise. I did some physical therapy at first because my shoulder problem had become chronic, I endured it for three months and then sought help. If you don't let it go that far you can stop it before it gets that bad. From that point on I never let pain go for more than a week. I figured up till then it could be a virus or I could have sat or stood wrong to cause it, but after a week I had better do something about it.
What I did was, I found a few books on repetitive stress syndrome, articles on shoulder, wrist, hip and even foot pain and what made itself very obvious to me was that posture was at the center of all of my pain. So I started mixing and matching information I had collected from my sources and coming up with small ways to use my muscles properly. Like using my lower back muscles to tie my shoes, by sitting on the bed and leaning over. I got that one from the Egosque Method. www.egoscue.com Also like reaching behind me when I shower and scrubing my back to keep my arms limber. Never pushing beyond what you can bear, be gentle, but firm. Like standing to reach something, instead of reaching from my chair.
One thing that is very important to stop doing if you do it, is leaning on things, don't lean on things sitting or standing, it does horrible things to your muscle groups.
Sitting and standing right are an important part of good posture. Your head is approximatly 25 lbs and it must be balanced on your neck, between your shoulders and between your chest and back. Lift your head forward and up, to extend your neck, this should feel natural and balanced, if not try it again. This technique I got from the Alexander Technique. www.alexandertechnique.com Lifting your head from the crown as if there were a rope tied from it to the ceiling is another way to stretch your head on your neck. On a Kathy Smith excercise video I once saw, she stood straight and tall and to center her head she took her index finger and pushed her chin back until her head was centered from front to back. The rest of the body should be positioned this way, the knees should be bent a little, the belly button should be touching your spine, your butt should be tucked and your shoulder blades should be trying to touch each other.
Congradulations, you have made it through the first of many articles I will write on this subject.
So until next time, practice some of what youve heard, think of ways you might help yourself and take a look at the websites I've given you above.
If you have any questions, I'd love to hear from you.