Physiotherapy

20/03/2022

30/07/2020

🔈 NECK, SHOULDER & BACK PAIN AS A RESULT OF CARRYING YOUR HANDBAG ON ONE SHOULDER

♾ WHY SHOULDN'T YOU CARRY YOUR HANDBAG THIS WAY?

Many women carry their handbags on one shoulder, and they tend to favour the dominant, stronger, or non-injured one. Even if the bag is empty and very light, the natural slope of the shoulder means they are going to have to elevate the scapula/shoulder girdle with contraction of the upper shoulders and neck to prevent the bag from sliding off. This isometric contraction overuses and abuses the muscles of the neck. If the bag is heavy, it's even worse because a more powerful muscular contraction is needed, and the strap of the bag digs into the musculature of the shoulder, causing direct physical irritation and cutting off local blood circulation.

♾ WHERE DOES THE PAIN COME FROM?

Due to your body’s efforts to redistribute the extra weight, your muscles tense more and as such become stiff. The trapezius muscle and the muscles that go from your shoulder to the base of your neck, which sits on top of your shoulders, may spasm and therefore tighten, resulting in a lot of stiffness in the upper back, shoulder area and neck. This may lead to pain when turning your head and the development of arthritis in the lower neck. Some may even develop tension headaches from constantly carrying heavy handbags. As the muscles in your shoulder and neck area spasm, it can result in pain from the back of your skull that radiates around to the front.

♾ ADVICE

It's better to either wear the bag across the body or to use a backpack.

30/07/2020

🔈 NECK STRAIN EXERCISES

A neck strain occurs when one or more fibres in a neck muscle or tendon stretches too far and tears. ... While a neck strain typically heals on its own within a few days or weeks, the pain may range from mild and achy to sharp and debilitating.

Do these exercises only if you do not have pain or numbness running down your arm or into your hand. Do not do any exercises that make your neck pain worse.

▶️ CHIN TUCK
Place your fingertips on your chin and gently push your head straight back as if you are trying to make a double chin. Keep looking forward as your head moves back. Hold 5 seconds and repeat 5 times.

▶️ ISOMETRIC NECK FLEXION
Sit tall, eyes straight ahead, and chin level. Place your palm against your forehead and gently push your forehead into your palm. Hold for 5 seconds and release. Do 3 sets of 5.

▶️ SCALENE STRETCH
Sit or stand and clasp both hands behind your back. Lower your left shoulder and tilt your head toward the right until you feel a stretch. Hold this position for 15 to 30 seconds and then come back to the starting position. Then lower your right shoulder and tilt your head toward the left. Hold for 15 to 30 seconds. Repeat 3 times on each side.

▶️ ISOMETRIC NECK EXTENSION
Sit tall, eyes straight ahead, and chin level. Clasp your hands together and place them behind your head. Press the back of your head into your palms. Hold 5 seconds and release. Do 3 sets of 5.

▶️ ISOMETRIC NECK SIDE BEND
Sit tall, eyes straight ahead, and chin level. Place the palm of your hand at the side of your temple and press your temple into the palm of your hand. Hold 5 seconds and release. Do 3 sets of 5 on each side.

▶️ HEAD LIFT WITH NECK SIDE BEND
Lie on your right side with your right arm lying straight out. Rest your head on your arm, then lift your head slowly toward your left shoulder. Hold for 5 seconds. Repeat 10 times. Switch to your left side and repeat the exercise, lifting your head toward your right shoulder.

30/07/2020

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24/07/2020

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