背痛

本来应该出外跑步的，可是提不起劲来。结果在家做耐力运动，那里知道在结束后反而背痛起来。虽然有可能是拉伤了，但还是觉得是自己一直来姿势不良的后果，尤其是拿滑鼠的右手，右上背和肩膀常常酸痛，久了终於出事了。

这两个影片，有很好的用电脑时的姿势示范。

另外还在这网站，找到了好用的身体良好姿势的资讯。自己有些驼背的的问题，虽然跑步后进步了很多，但还是有头前倾的问题。做了网站上的两个伸展运动，感觉问题有了改善，只要紧记着对的姿势，相信可以改善我的姿势问题。

Full article or more info can be found : http://www.drbookspan.com

Two Retraining Stretches

Tight pectoral (chest and front of shoulder) muscles rotate your arms inward. To see if you do this, put your arms at your sides, look in the mirror and note direction of your thumbs. Do they face inward – toward each other? To restore this muscle group to functional resting length do these two stretches, then *use* the new straight positioning for all you do. It is not the stretches that fix the problem, but the purpose of the stretches - to allow you to hold healthy position the rest of the day:

1. Chest Stretch  (also called Pectoral or "Pec" Stretch, even though it includes other muscles and structures in front / chest)

• Face a wall, left-hand photo below. Lift one hand up, elbow bent out to the side. Shoulder down and relaxed.
• Turn away from the wall, using the wall to gently brace your elbow back as you turn away, shown in the middle and right-hand photos, below. Hold only a few seconds - 3-6 should be enough:.

• Instead of "doing" a stretch, get the purpose - to feel the stretch in the front of your chest on that side. Then you move accordingly, instead of doing strange rules that you can't feel or understand.
• If you don't feel the stretch in the front chest, you are not doing this stretch right. See if you arm is behind you or merely out to the side. Remember, understand what you want to feel, then you will know how to move.
• Don't ruin the posture of all your other segments. Don't let your lower back arch or your chin jut forward. Stay upright and relaxed without straining any other areas out of line
• If anything hurts, you are doing it wrong. If your fingers or arm goes numb, you are pushing too hard.
• Hold properly just a few seconds, then switch arms.
• Keep good positioning - avoid the three mistakes pictured next.
• Avoid hyperlordosis by flexed hip (left), forward head (center), and hyperlordosis by thoracic lean (right). Thank you to participants of the Snowmass 2004 Wilderness Medical Society Stretch Workshop for demonstrating in the photo above.

Drop your arms and look at your thumbs again. Thumbs should face forward now.
Try the Wall Test again. It should be easy to stand straight now. If not, see if you have done this stretch correctly.

2. Next - the top of upper back/ shoulder (name is shortened to Trapezius Stretch, even though it includes Levator Scapulae and several other muscles and structures, of course) Stand against the wall, with your back and the back of your head against the wall, gently Put one hand behind you, as if in an opposite pocket, photo at right. Breathe in. While breathing out, slide your other hand down the side of your body toward your knee, photo at right. Tilt your head downward to that same side, gently. Keep it as much against the wall as you comfortably can. Don't round or hunch forward, or drop or raise your chin. Feel a nice stretch along your entire side. Hold a second or two while breathing. Switch sides. If your lower back hurts or pinches to do this trapezius stretch, you may be increasing the arch in your lower back. If you don't know how to tuck your hip to reduce overarch, see the free article on hyperlordosis to fix this.

Try the Wall Test again. It should be easy to stand straight now. If not, see if you have done this stretch correctly.
Repeat correctly until your Wall Test shows you have fixed the problem. Your wall test should become straighter starting the first day you use this two-stretch method correctly.

 extract from http://www.drbookspan.com/NeckPainArticle.html