Quick Fix Massage: Simple Ways to Relieve Head, Neck Shoulder Tension

102 Pages·2002·23.62 MB·English

by  Nitya Lacroix

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Simple Ways
to Relieve Head,
Neck & Shoulder
Tension
Nitya Lacroix
tf.
Sterling Publishing Co., Inc.
New York
MILTON PUBLIC LIBRARY
Please Note
This book is not intended as guidance for the diagnosis or treatment of serious health
problems; please refer to a medical professional if you are in any doubt about any aspect of
your condition. The author, packager and publisher cannot be held responsible for any
injuries which may result from the use of information in this book.
AN EDDISON • SADD EDITION
Edited, designed and produced by Eddison Sadd Editions Limited
St Chad's House, 148 King's Cross Road
London WCIX 9DH
Text copyright © Nitya Lacroix 2002
Photographs copyright © Sue Atkinson 2002
This edition copyright © Eddison Sadd Editions 2002
Library of Congress
Cataloging-in-Publication Available
13579 10 8642
Published in 2002 by Sterling Publishing Company, Inc.
387 Park Avenue South, New York, N.Y. 10016
Distributed in Canada by Sterling Publishing
c/o Canadian Manda Group
Cne Atlantic Avenue, Suite 106
Toronto, Cntario, Canada, M6K 3E7
All rights reserved. No part of this publication may be reproduced, stored in a retrieval
system, or transmitted in any form or by any means, electronic, mechanical, photocopying,
recording or otherwise, without the prior permission of the copyright owner.
Phototypeset in Bell Gothic BT, Franklin Gothic BT and
P22 Vincent using QuarkXPress on Apple Macintosh
Origination by Pixel Graphics, Singapore
Printed and bound by Star Standard Industries (PTE Ltd), Singapore
Sterling ISBN 0-8069-8943-2
Introduction 6
CHAPTER ONE
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CHAPTER TWO
CHAPTER THREE
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CHAPTER FOUR
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CHAPTER FIVE
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CHAPTER SIX
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Index 95
Acknowledgements 96
M
ost people experience back, shoulder or how to implement a morning-to-night care
neck discomfort at some point in their routine that encourages you to take note of how
lives. Although often manifested as little more and where tension is gathering during the day. It
than a niggling ache and some stiffness in the also provides a variety of ways to dispel this
joints and muscleS/ the pain may sometimes tension quickly and without fuss, both at home
cause real problems and a reduction or loss of and at work, through its easy yet comprehensive
mobility in these areas. The back and spine are programme of exercise, massage and postural¬
the key structures of support in the human body, awareness techniques.
so back pain, whether acute or chronic, minor or The book features instruction on working on
severe, can leave you feeling emotionally and yourself and on work colleagues. This can be
physically drained. done using the hands-on methods described, or
We all want to function at our best for work, using a massage tool, as shown in the informa¬
but every year millions of working days are lost tion panels throughout the book.
through sick-leave due to back pain. This results
A morning-to-night programme
in a significant amount of lost production and
income annually. However, can be the demands The six chapters of this book show you how to
of work that cause these afflictions in the first create a programme of self-care, from the
place. Pressure of work, poor posture while sit¬ moment you rise to the minute you go to bed, so
ting at a desk, factory line or supermarket check that your neck and shoulders remain free of ten¬
out repetitive movements and other strains, both sion throughout the day.
mental and physical, cause muscles to tighten, The basic manual strokes of Swedish
and instigate wear and tear on the body's liga¬ massage are explained in Chapter One to help
ments, tendons and joints. you construct a quick stress-reducing massage
The quick-fix techniques in this book focus for work colleagues, or a soothing massage to be
on the upper back, shoulders and neck - a region enjoyed at leisure in the comfort of your home.
that is prone to accumulating tension through Follow the early-morning routine of self-mas¬
work-related stress. Suggestions are given as to sage and gentle exercise suggested in Chapter
I N T R 0 D U C 1 0. -N,. . ^
Two to start each day feeling invigorated and
refreshed. Chapter Three offers tips on main¬ The n^ain groups of which this book
taining good posture and describes an exercise foruses are largely \ with the movement
and self-massage programme for your work of Ind arms. Like all
"■ii,
breaks, while Chapter Four encourages you to m u s c I e S', to areas of bone by
exchange 'quick-fix' massages with your col¬ tendons. A tendon is a white fibrous cord of
leagues, by describing the appropriate use of a flexible tissue which connects muscle to bone, or
massage tool as well as manual massage tech¬ muscle to muscle. Movement takes place when a
niques in an office environment. The last two muscle contracts and puts pressure on the
chapters provide ideas for relaxation at home. tendon which, in turn, draws one attached bone
Chapter Five explains passive movement tech¬ towards the other. The muscles in the neck and
niques, which are designed to relieve both psy¬ upper back are responsible for the movements of
chological and physical tension. Finally, Chapter the head, whether it is turning from side to side,
Six reveals the strokes of a wonderfully soothing elevating, or flexing and exteneing. The head-
neck, head and face massage to help you unwind moving muscles are attached at one end to the
from the stresses of the day so you can enjoy a side or base of the skull and, at w other, to the
relaxed evening and a calm sleep. jne, shoulder blade or colla|jbon^In order to
port the upright positiwof^^raead, these
^ i
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The anatomy of the upper body
scfes must always re®n a Jegpefcf tension.
Some basic knowledge of the anatomy of the .5^* ft is important, however, th^f tWs tension is not
mifw** - "■ W
upper back will help you to understand why it is upduly exaggerated, as ca^f o^ur through stress
so important to maintain a good posture and to or bad posture. /
ensure your neck and shoulders remain relaxed ^’Most of the muSiClesJ'n the shoulder girdle
and flexible throughout the day. By visualizing region originate from and stabilize the shoulder
the complex and interrelated structures of this blades, and a,|/responsible for the considerable,
region, you will learn how harmful postural free and'■“varied Movements of the shoulder
habits cause muscular tension and stress on the blades, shoulder joints and arms. Nine muscles
bones, and increase wear and tear on the joints, traverse the shoulder joint. Four of them are
tendons and ligaments. deep, muscles with tendons that encapsulate the
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7
INTRODUCTION
Upper-body muscles
Deep muscles
Superficial muscles
Sternocleidomastoid
Trapezius
Pectoral is -
major - Deltoid
Infraspinatus
Biceps
Triceps Teres minor
Serratus - - Teres
anterior major
Brachialis
Latissimus
Rectus — dorsi
abdominus
joint; this group/ known as the 'rotator cuff', of strong, elastic, fibrous tissue. The role of
is a common site of injury or pain from strain^ ligaments is to stabilize the joint and all its
wear and tear. Inflammation can also occur in movements. Non-specific back and neck pain is
the tendons of these deep muscles. often due to ligament strain. This, in turn, is
Joints are the connection points between exacerbated by tense muscles that pull on the
bones. Without them, it would be impossible for bones and restrict the blood flow which, other¬
the bones of the body to move. Most joints have wise, keeps tissues oxygenated and healthy.
considerable mobility (for example, the shoulder
joint), some have a small degree of movement
(for example, the spinal vertebrae), while others The neck is part of the spine, the bones, or ver¬
are fused or fixed (the skull). Joints are bound tebrae, of which protect the central nervous sys¬
to the bone by ligaments which are composed tem within the spinal cord. They also provide the
8