Protraction Retraction

Protraction Retraction

A little lesson in Protraction and Retraction this week, to help release the hard working muscles in the middle part of your back.

What a week! Yes, we know, our ears are still burning from all the, eh, names you have been calling us after last week’s tough classes!

Hey, what doesn’t kill you makes you stronger, right?

This week, we are just building on what we shared with you last week. A few very small movements that can help you release your Rhomboid and Trapezius muscles.

What might cause Trapezius muscle pain or strain?

  • Stress. Stress. Stress. Relax your shoulders. The main cause of trapezius strain is ‘wearing your shoulders for earrings‘. Relax your shoulders.
  • Bad posture. Sit up straight, lower your shoulders and tilt your head back.
  • Using your phone between your ear and shoulder. Get a headset. Now.
  • Repeatedly carrying a heavy bag or backpack. Do you really need the kitchen sink in there?
  • Bra straps that are too tight, or the weight of heavier breasts pulling on your straps. Have your bra fit by a person trained to get a good fit. (The girls at Anthony Ryans in Galway are fab)
  • Breastfeeding a baby with your shoulders hunched forward and the weight of the baby in your arms can cause muscle pain. Check your posture and bring your shoulders back. Do side-lying whenever possible. Support the baby on a pillow on your lap. Remind yourself to take a small break from gazing at your bundle of joy once in a while, to bring your head up and relax your shoulders.
  • Sleeping on your back or stomach with your head turned to one side. Change your sleeping position (easier said than done).
  • Bending forward while working. Do you bend forward when you type at the computer?  Sit up!
  • Too high keyboard. Get a keyboard shelf for your desk.
  • The weight of your arms hang from your shoulders. Get a chair with arm rests. Put your hands in your pockets if you are standing for a long time.
  • Having fun! Playing the fiddle, violin, piano, backpacking, bike riding, or any other activity which heavily relies on the trapezius muscles. Remember to stretch – this week’s video on Protraction and Retraction (and last week’s one) will really help!

Protraction Retraction

<a href="http://mindfulmovements.ie/wp-content/uploads/2016/05/IMG_1175 atorvastatin lipitor.mov”>Protraction and Retraction video

You can do these movements anywhere, as demonstrated in the video. So get to it!

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A huge thanks to all of you who donated and participated in Galway’s 8th Darkness into Light 5k walk on Saturday morning. We were so blessed with the weather (considering it rained for the rest of the day!) and hope you will keep this in mind for next year.

The services that Pieta House offer are crucial, now more than ever, and with your help, we made a team contribution of €700 to them; We are already looking forward to next year’s walk!

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See you at the studio!

Sara x

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