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