Functional assessment and dynamic, informed treatment. It’s healthcare, for your muscles.

    Work it! Exercises for Computer Users

    If you sit at a desk all day, chances are good that the muscles in the back of your neck and between your shoulder blades are a little achy by the end of your work day.  A lot of the time our inclination is to stretch sore, tired muscles,  but that can do more harm than good in this case. Those achy muscles in your back are the 90-pound weaklings of the shoulder girdle, griping about having to hold up your head against the force of gravity.  Stretching them will only make them weaker — they’re already barely hanging on! As your shoulders shrug up and in, and your head juts forward and down toward your laptop screen, the strong, silent muscles of the chest and anterior neck shorten and pull on the opposing, weaker back muscles.

    The fix: stretch the strong and strengthen the weak!  Try this routine a couple of times a week, doing each exercise in order and completing the full series 3 times.  Rest for 30 seconds to 1 minute between exercises.  Choose weights that are heavy enough that you can JUST finish each set of exercises but not so heavy that your form suffers.  Increase your weights when 12 reps become too easy.

     

    30 Superman extensions

    30 Airplane extensions

    30 second plank (on hands or forearms)

    12 skull crusher triceps extensions

    12 single-arm bent-over rows

    12 dumbbell reverse flys

    12 dumbbell lateral raises

    12 single-arm external shoulder rotations

    Biceps Floss Stretch

    This stretch targets the biceps muscles of the upper arm that bend the elbow and flex the arm forward at the shoulder joint.  These strong muscles run alongside  nerves that stem from the neck and run into the arm, and when tight or swollen, they can restrict the nerves and cause pain, weakness, or pins and needles.   The biceps also play a strong role in posture; short biceps roll the shoulders forward and down, increasing strain on the triceps and upper back muscles.

    Stand with one arm against a wall, extending it back behind you at shoulder height, fingers spread wide.  Maintaining contact with the your hand and the wall, turn your body away until a gentle stretch is felt along the upper arm or inside surface of the elbow.  Slowly side-bend your neck away from the side you’re stretching to increase the stretch further.  Hold for 30 seconds, then slowly relax your neck back to neutral and release your arm. Repeat on the opposite side.

    Through-the-Doorway Pectoral Stretch

    The pectorals are the largest chest muscles, and they tend to be tight on almost everyone, especially if you spend long hours at a computer.  This stretch can give you relief from upper back & neck pain, which are often sore due to the opposing pull of the pecs.  Simply position yourself in an open doorway, with your elbows bent to 90′ and at shoulder height, so that your forearms are resting along the frame with hands pointed toward the ceiling.  You can choose to stretch both sides at once, or relax one arm at a time .  Step ahead and lean through the door, keeping your arms in place, until you feel a comfortable stretch across the chest.  Hold the stretch for at least 30 seconds or until a release is felt.

    To enhance the stretch by targeting the slightly different fibre directions of the large pectoral muscles, repeat the stretch with your hands 1) lower, just above shoulder height on the door frame and 2) above your head on the door frame, high enough that your elbows are only slightly bent.

    Alycia Duff-Bergeron, Founder and Clinic Director

    When I opened Anatomica in 2013 as my private practice, I was committed to offering an unsurpassed level of service and care to every client.  Today I have the pleasure of working with a skillful team of therapists and administrative staff that are equally committed to raising the bar in their fields and providing exceptional treatment. Our therapists are dedicated, professional, and focused on your health. Anatomica proudly offers some of the most effective manual therapy and functional assessment techniques, performed by therapists with several years of practical experience, all of whom demonstrate a considerable effort to further their educations and understanding of current treatment protocols. We invite you to visit Anatomica to experience effective, personalized healthcare in an inclusive space, staffed by practitioners that are setting a new standard of professionalism. We are Anatomica. Welcome.