Desk worker recovery with myofascial rolling

By Megan

A while ago we shared a blog on stretches for desk workers. This contained handouts and our YouTube playlist for stretches for desk workers.

Due to popular demand, we're back to share some of our favourite myofascial rolling techniques to manage seated postural strain.

This blog is for you if you work at a desk, are a student, spend a lot of time driving, or otherwise find yourself sitting a lot. 

To do these exercises, you’ll need a pair of tune-up balls and a space to be on the floor. Don’t have tune-up balls? No worries reach out and we can arrange for purchase and local pickup.

You may also wish to have a yoga block or textbook for the suboccipital release. 

Rolling for upper postural strain

Today we are going to focus on the upper body postural strain. Looking at two areas that often adaptively shorten with repeated seated postural strain. Myofascial rolling can help to reduce muscle knots and increase muscle length while reducing painful adhesions.

Chest: The pectorals

A muscle group made of two muscles: pectoralis major and minor. These muscles make up the front of the chest. Think old-school Arnie Schwarzenegger and his dancing chest. These muscles attach the collar bone, scapula, sternum and the ribs to the top of the humerus bone of the arm. 

These muscles help to protract the scapula, move the arm into internal rotation and towards the body, can support inhalation and extend the arm. 

Typically, these are strong muscles that want to contract and shorten. If you sit a lot, this muscle tends to adaptively shorten, especially if we slouch and the arms round in towards the sternum.

Neck: Suboccipitals

This is a small group of four muscles found at the very back and top of the neck. These little guys attach along the back of the head to the upper neck via the cervical vertebrae.

They help us do movements like lifting and head into extension as well as rotating our head to the sides. These are very important postural stabilizers that help hold the head up.  

Sitting and using screens often causes the chin and head to drift forward. This causes a shortening of the suboccipitals. The cervical vertebrae are built to distribute the weight of the head. For best weight distribution of the head, the ears should rest over the shoulders. For every inch the chin drifts forward, an average of 12 pounds of strain is added to the muscles of the neck. This can result in strain of neck muscles, headaches, and jaw tension.

Want to learn more?  

Check out our blog series exploring myofascial release.

Check out our Learn to Roll: for Postural Strain course available online or in person with Megan on June 8th at Encompass health and wellness.