Home Lifehacks for geeks Pain in the hands when working at the computer. Part 3. Stair muscle syndrome

Pain in the hands when working at the computer. Part 3. Stair muscle syndrome

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In past articles in the series, you have been introduced to The diagnosis of major upper extremity tunnel syndromes and Learned how to relieve tension in the supra-shoulders Now it’s time to deal with ladder muscle syndrome.
Pain in the hands when working at the computer. Part 3. Stair muscle syndrome
Vascular and nerve bundles run around muscles, bones, ligaments, and fascia. The first place where there can be compression of the vascular-nervous bundle for the arm is where it passes through the canal formed by the anterior and middle ladder muscles.
In stair muscle syndrome, the venous and lymphatic outflow from the hand is initially impaired, causing swelling of the limb and setting the stage for compression of the neurovascular bundles in tight places on the hand. This most often occurs in the carpal tunnel, ulnar tunnel, and under the round pronator of the forearm.
Stair muscle syndrome test (do before doing the lesson):
Raise straight arms up, toward the ceiling, in a standing or sitting position and try to hold for a minute. If numbness, paraesthesia ("running goosebumps") in the hands appeared before the minute was up – the test is positive – you are on your way to staying up nights because of hand numbness, undergoing long courses of treatment with vascular and anti-inflammatory drugs with very short-term effects. Put your hand down as soon as the discomfort occurs, note the time of comfortable holding on one side and the other, is it the same?
Pain in the hands when working at the computer. Part 3. Stair muscle syndrome
If all is well within 1 minute, the test is negative and you can read no further, but the stair muscle strain relief lesson can be a fascinating study, it will take you about 10-15 minutes to get and evaluate the result. The lesson can be done while sitting at your computer.
Before proceeding to the lesson, let me remind you that you are doing a lesson, not an exercise. The purpose of the lesson is to find new ways of solving a movement problem in the conditions of your usual muscle clamps and movement stereotypes.
Concentrate on how you feel during the lesson, allow the movement to happen smoothly and slowly, maintain maximum comfort so as not to be distracted by unpleasant stimuli and maintain clarity of conscious feedback from the movement.

Situation 1:
Sit in the middle of the chair and place your hand on the clavicle area on the opposite side so that the clavicle is at the base of your fingers, with your fingers in the supraclavicular area and your palm in the subclavicular area. Create a light pressure with the palm of your hand and fingers on the area where they are, no more than the weight of the hand itself. Now slowly and smoothly inhale so that the hand is lifted by the collarbone and the top ribs to the ceiling, on a long exhalation allow the hand to go down.
Pain in the hands when working at the computer. Part 3. Stair muscle syndrome
With each inhale and exhale, note the range of motion as your collarbone and ribs move under your arms. Completely release the tension in the muscles that have been working before beginning each movement.
Do the movement several times until it feels interesting and comfortable and stop. Lower your hand, check the difference in your hands on your left and right (compare the sensation of length, volume, weight, temperature).
Situation 2:
Same starting position, same side. Now, while breathing in, slowly nod your chin toward the collarbone pressed by the hand, and while breathing out, return your head to a neutral position. Experiment with different nodding trajectories.
Do the movement several times and stop. Lower your hand, check the difference in your hands on the left and right (again, compare the sensation of length, volume, weight, temperature). You can raise your straight arms to the ceiling and compare the result now and at the beginning of the lesson. Which arm carries this test more easily now?
Situation 3:
Repeat the movements from situations 1 and 2 on the other side. Try to make the movements on this side mentally, allowing only a hint of movement to appear.
Try to notice where the muscles that perform this movement work, how they shorten on the inhale and lengthen on the exhale.
P.S. Based on the experience of past comments, don’t be offended by the answer to complex questions about your specific situation: "An examination is needed, possibly some further examination". A doctor is not a telepath, and even with an X-ray in his eye, he can’t make recommendations based on the scattered descriptions of symptoms in the commentary.
In the meantime, ask questions, there are many situations that are not serious illnesses in which it is quite safe to make a comment without an examination.
P.P.S. The fourth article in the series on Integrating the previous movements into a single whole with stress relief in the circular pronator

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