Massage Warsaw- Massage Therapy – Warsaw Acupuncture

Category: Pain

  • Get Rid Of Neck and Shoulder Pain With These Exercises

    The lower trapezius muscle helps to pull the shoulder blades back and down.  It directly counteracts the pulling of the pectoralis minor muscle, which tries to pull the shoulder blades forward into a slouch.  Unfortunately, we are usually stronger in our pectoralis minor chest muscle than we are in our lower trapezius back muscle, resulting in shoulders that are pulled forward.  This forward shoulder posture gives us chronic neck and shoulder pain by putting the shoulder muscles in a state of constant tension as they are always being pulled and stretched.

    Strengthening the lower trapezius muscle can bring a balance to the shoulders and leave them in a more neutral, ergonomically efficient position.  Here are some exercises that can help:

     

    The second video does not have any sound, so pay close attention.  This exercise is perfect for those of you that have a gym membership.  If not, a theraband can be all you need.

    1. Do the exercise slowly
    2. The thumb should be pointed towards the ceiling at the beginning and behind you at the end position.
    3. Start with the shoulder shrugged forward, then pull the shoulder blade back.
    4. Do not over extend the shoulder to the point of feeling any pinching or sharp pain.
    5. Use only a small amount of weight/resistance.  Form is the most important thing here.  If you feel you are cheating to do the reps, take some weight off.

     

  • Yoga For Better Posture

    Even if you have had horrible posture for most of your life, you can still change it by taking the right steps today.  Yoga can be a valuable tool in correcting a long career of bad posture.  The following video shows a simple exercise that strengthens all of your erector muscles (the muscles that run beside your spine), interscapular muscles (the muscles that pull your shoulder blades together), and your lower trapezius muscles.  Strengthening these muscles can result in a straighter, stronger back, and a reduced slouch.

  • Gluteus Medius Exercises to help IT Band Pain

    The gluteus medius muscle is located in the upper part of the glutes, just below the hip bone (iliac crest).  The gluteus medius muscle is very important in stabilizing our hips during exercise or sport.  It is weak in most people and this weakness can be a major source of problems in the lower back, SI joints and IT band.  Running or jogging can reveal long hidden weakness in this muscle, but you don’t have to be an athlete to have gluteus medius problems.  Because simply standing, walking, or sitting requires participation of the gluteus muscle, clients that lead mostly sedentary lifestyles often develop weakness here that leads to different pain syndromes.

    Here is an interesting article and another explaining the importance of the gluteus medius muscle as well as some exercises to help strengthen it.

  • Hamstring Stretch

    The hamstrings are very involved in lower back pain as they help to control the curvature of the lower spine and the tilt of the pelvis.  Stretching the hamstring can help to relieve lower back pain.  I have included two videos here that show different approaches to stretching the hamstring:

     

    Guidelines for performing the stretches:

    1. Check with a health care professional before you attempt these exercises to ensure that it is safe for you.
    2. Do the exercises slowly and gently.
    3. Failing to follow the instructions or consult with a health care professional could cause your symptoms to worsen.
    4. Try to breathe slowly and keep your body relaxed. Do not tense up or hold your breath as this will invite muscle spasm.
    5. You should feel a gentle stretching sensation, but you should not feel any pain during the exercises. Be especially careful of any sharp or pinching pain. If you do feel pain, decrease the range of movement by stopping before you get to the point of pain. Continue the exercise within the pain free range.
    6. If you cannot find a comfortable, pain free way to do these exercises, discontinue immediately and seek the advice of a health care professional.
    7. Do the exercises in a set of 3 for a minimum of 3 times a day for best results.
    8. Hold the stretch for a minimum of 15 seconds each time.
    9. Receiving massage or acupuncture treatments as part of your rehabilitation can improve your recovery.

     

     

     

     

     

  • Seated Gluteus Maximus Stretch

    This video shows how to stretch the gluteus maximus muscle.  The gluteus maximus muscle is very involved in hip pain and low back pain.  This stretch can help to resolve tightness or pain in those areas.  The beauty of this approach to stretching is that it can easily be done at the office and help to manage low back pain that flares up at work.

    Guidelines for performing the stretches:

    1. Check with a health care professional before you attempt these exercises to ensure that it is safe for you.
    2. Do the exercises slowly and gently.
    3. Failing to follow the instructions or consult with a health care professional could cause your symptoms to worsen.
    4. Try to breathe slowly and keep your body relaxed. Do not tense up or hold your breath as this will invite muscle spasm.
    5. You should feel a gentle stretching sensation, but you should not feel any pain during the exercises. Be especially careful of any sharp or pinching pain. If you do feel pain, decrease the range of movement by stopping before you get to the point of pain. Continue the exercise within the pain free range.
    6. If you cannot find a comfortable, pain free way to do these exercises, discontinue immediately and seek the advice of a health care professional.
    7. Do the exercises in a set of 3 for a minimum of 3 times a day for best results.
    8. Hold the stretch for a minimum of 15 seconds each time.
    9. Receiving massage or acupuncture treatments as part of your rehabilitation can improve your recovery.

     

  • Hip Flexor Stretch

    Here is a video that shows the basics of how to stretch out your hip flexor muscles (psoas major and iliacus).  These muscles are very involved with groin pain, low back pain, and hip pain.

    Guidelines for performing the stretches:

    1. Check with a health care professional before you attempt these exercises to ensure that it is safe for you.
    2. Do the exercises slowly and gently.
    3. Failing to follow the instructions or consult with a health care professional could cause your symptoms to worsen.
    4. Tilt your pelvis posteriorly to get a better stretch.  This can be done by moving your pubic bone forward and up toward the ceiling.  This move serves to flatten the lower back.
    5. Remember to keep your shoulders and back straight .  Do not lean forward as this is cheating.
    6. Hold onto something to stabilize yourself.
    7. Try to breathe slowly and keep your body relaxed. Do not tense up or hold your breath as this will invite muscle spasm.
    8. You should feel a gentle stretching sensation, but you should not feel any pain during the exercises. Be especially careful of any sharp  pain. If you do feel pain, decrease the range of movement by stopping before you get to the point of pain. Continue the exercise within the pain free range.
    9. If you cannot find a comfortable, pain free way to do these exercises, discontinue immediately and seek the advice of a health care professional.
    10. Do the exercises in a set of 3 for a minimum of 3 times a day for best results.
    11. Hold the stretch for a minimum of 15 seconds each time.
    12. Receiving massage or acupuncture treatments as part of your rehabilitation can improve your recovery.