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Myofascial Postural Exercise

"Myo" in Greek means "muscle." Every muscle has a tough, outer lining of "fascia," which surrounds it and holds it in place. Myofascial pain describes the deep aching in your muscles and/or fascia. This type of pain creates knots known as trigger points, because pressing against them triggers pain in other parts of the body. Since poor posture exacerbates myofascial pain, postural alignment exercises play a key role in its treatment.

  1. Postural Distortion

    • Distorted posture creates chronically shortened muscles that pull your bones -- particularly your vertebral column -- out of alignment. Faulty alignment entraps your nerves and triggers chronic pain and discomfort. As you try to alleviate the pain, you assume postures that may cause more problems. The altered posture creates muscle imbalances and faulty movement patterns, which increase your susceptibility to injury and eventually cause more pain. Myofascial postural exercises correct muscle imbalances by lengthening tighter muscles and strengthening weaker muscle groups.

    Rounded Shoulders

    • Poor posture and unbalanced workouts contribute to upper back pain. Sitting hunched over your computer creates a rounded upper back, as does a chest-dominated workout that lacks a sufficient number of back exercises. Strengthening your upper back with lat pull-down and seated row exercises combined with pectoral stretches helps balance the muscles. To stretch your chest, stand facing a corner of a room where two walls come together. Put your forearms and palms against the walls at a ninety degree angle, keeping elbows slightly lower than your shoulders. Lean forward and hold the stretch for about 30 seconds.

    Forward Head Posture

    • Forward head describes a postural faux pas that eventually triggers headaches and myofascial neck pain. Correction requires stretching the trapezius -- the large triangular neck muscle -- and strengthening your neck flexors. To stretch your traps, focus straight ahead, bringing your right ear toward your right shoulder. Place your right hand on the left side of your head to manually assist the stretch. Hold for 30 seconds, then switch sides. To strengthen your deep neck flexors, kneel on all fours, place a stability ball between your forehead and a wall, and nod your head as you maintain contact with the ball. Perform 10 to 15 reps.

    Pronation Distortion

    • Pronation distortion describes feet that roll excessively inward after heel strike. The problem creates a domino effect which distorts your knee, pelvis and hip alignment. The National Academy of Sports Medicine explains that tight calves, hamstrings and inner and outer thighs paired with weak shins and glutes exacerbate pronation. They suggest self-myofascial release exercises for the tight muscles. Place the tight area on top of a foam roller, gently roll back and forth, then let your weight sink into the roller for 30 seconds. Strengthen the weak shin muscles by flexing your foot against resistance, and work your glutes with floor bridges.

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