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Browsing Tag

knots

neck pain, Shoulder pain, Upper limb

Scapula stabilising exercises – Beat shoulder pain for good.

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winging scapula shoulder bladeWhy does your shoulder pain not get better or keep coming back??  Scapula stability and control is often overlooked yet it is absolutely necessary for good shoulder function. Here we will increase shoulder girdle strength, stability and control to get rid of and minimise the chances of:

  • Rotator cuff impingement
  • Shoulder tendinopathy
  • Subacromial Bursitis
  • Neck pain and Headaches
  • And much more

Scapula Dyskinesia is a very very common response to shoulder pain and leads to ongoing, prolonged and frustrating shoulder pain. This is basically abnormal movement of your shoulder-blade. For more detail: Skapula dyskineia

Normal shoulder movement, strength, control and performance is fully dependent on the scapula – and not just movement but it’s stability as well. The scapula is the base that your arm works off and if you don’t have a stable base, you will be much more likely to have shoulder and neck pain – It would be like trying to walk in an earthquake!

Normally when you lift your arm, your shoulder blade rotates upwards as seen in the picture below. If your shoulder-blade doesn’t rotate – your shoulder gets jammed against it, leading to pain and tightness.

So given that Scapula Dyskinesia occurs in 68-100% of shoulder injuries, this is something that needs to be addressed in EVERY PERSON WITH SHOULDER PAIN. So below is your exercise regime to address this yourself at home or the gym.

1. Push-up Plus: skapual, serratus anterior strengthening exercises, physiotherapy, shoulder pain

keeping your body and arms straight, push your shoulders forward(body upwards and then control your shoulders back to the starting position).

Too easy? do a push up and add the press at the top of each push-up (this is the plus!)

2×12 reps (to start with!)and start on your knees if you need to.

 

2. Shoulder external rotation: shoulder ER

Remember to always keep your elbow into your side and at 90degress.

You can also do theses in side lying with a 1-2kg dumbell in your upper hand.

2 x 12reps, increase the stretch to progress.

 

 

3. Chariot Pull: chdariot pull

Keeping your arms straight and shoulder back and down, take your arms back untill they are level with your body.

2 x 12reps, increase the stretch to progress.

 

 

 

 

4. Thoracic Mobility: I have included this as if you have a stiff spine, your shoulder chariot pull, shoulder strengtheningblades are always going to be in a bad position, so it is important to address this so that you don’t get stuck at 95%!

Using either a full or preferably 1.2 foam roller (high density!) lie on it, placed below your shoulder blades as shown, bridge up and extend your arms overhead and then elbows down to your sides.

Tip: Keep your head up and chin tucked in.

spend 1-2minutes working on your spine.

Do these exercises two times daily (Ideally!) for 6 weeks for awesome shoulder stability and a pain-free shoulder.

http://bjsm.bmj.com/content/47/14/877.long

http://www.ncbi.nlm.nih.gov/pubmed/12670140

Also see:

Mobilise yourself

Beating neck pain and headaches

Please share and let me know how you get on.

 


Health, neck pain

Headaches and Neck Pain – Self trigger pointing to abolish Knots

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In this post I will tell you how to get relief and get rid of headaches and annoying knot sin your neck yourself! A fantastic tool that everyone needs to know – Don’t rely on drugs, medication and heat packs – treat yourself!

First of all, I would like to say that I really believe that there is such a thing as good pain! Some of my patients may disagree with this at the time of treatment of course but if not immediately, then the day after, you will feel markedly better. A lot of this “Good pain”  is felt during trigger point release and deep massage, when the tissue is released, it feels like a weight has been lifted off your shoulder at times and relieves a lot of pain – namely Headaches and niggly Neck Pain!

Another way to look at this is a little bit of pain for a whole lot of gain!

I am going to run through a couple of techniques that you can utilise YOURSELF along with strengthening exercises to beat headaches and neck pain. These can be performed yourself or you can get someone else to do them for you:

Self-massage:

Starting position – I find that prone lying (on your back) is best as this way it is easier to relax and you aren’t using all the muscles to hold you up. You can also give it a go in sitting or another position you find comfortable.

Motion – using the hand on the same side as you want to massage, bring you hand back and place your three middle fingers on the back of your neck right below your skull. This gives you a good idea of the area you need to be massaging. Now simply using these fingers or just the index and middle gently begin massaging into the muscle using circulatory motions and remembering to keep good contact on the skin. The idea with this is to find the muscle that feels harder, tighter or knotty and work into this to warm it up, stretch it out and increase blood flow.

 If someone else is performing the massage on youlielye on your back with your head supported on a pillow, have this awesome person sit behind your head and place their hands under the upper portion of your neck on each side.

 Trigger point release: I have listed this technique second as it is best to do after light massage when the muscle is warmed up.

In the same position as described above, use your index and middle finger to find the trigger points in your sub-occipital muscles. You will find these at the back of your neck in the at the base of your skull. A trigger point as described in Beating Headaches is basically a point in a tight muscle which is especially hard and sore to touch and often refers pain up into your head.

 When one of these points is found you need to apply pressure to the point with your index finger supported by your middle finger. Apply pressure so that there is mild pain (it needs to be bearable – if you are too aggressive the muscle will bunch up more). Maintain this pressure until the pain begins to subside and at this point you need to more pressure, without taking your fingers off. This increase in pressure should be performed 2-3 times and then the pressure can be taken off. It can take ten seconds to over a minute for the pain to start easing and the muscle to relax so you need to hang in there!

Tip – give the muscle a gentle rub after this to make it feel more normal.

Next – move on to another trigger point if there are any more on the same or other side.

 Image

Note: Trigger point release can at times cause aching and an increase in pain/ headaches but improvements will show the day after.

For further information see: Beating Headaches and HeadacheProofMe


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