Just about everyone who is “Walking Upright” will experience strain or fatigue in the neck and shoulder region.  If you float in the ocean most of your day, then probably not so much, but for the rest of us animals we must develop remedies for this chronic tendency.  Sitting, standing, driving, slouching, computers, looking cool…your body was just not evolved to perform these tasks repeatedly.

I call it “Walking Upright Syndrome”.

Try to incorporate this single stretch into your day,

2 – 3 times a day for 20 – 30 seconds and see what a difference it can make:

The Swan Dive Stretch

Stand in a door frame; place your hands on both sides of the door frame approximately in line with your shoulders.  Gently step through the doorway, allowing your shoulders to relax back.  Your shoulder blades should slightly collapse together.  This is not a plank or push up; instead you are stepping one step through the doorway. Experiment with your hand placement.  Higher up on the doorframe or even above your head will stretch different fibers of the pectoral muscle group on your chest which you are stretching here.  You are trying to lengthen the pectorals that get shortened from chronic postural habits and activity.  You want to take the workload off of the shoulder and neck muscles that are not designed do all the work that we are demanding of them.

*Secret key to success with stretches*

Extend the stretch until just before it would be uncomfortable, and hold it for 20 – 30 seconds.

FIGHT GRAVITY IN YOUR NEIGHBORHOOD – STRRRETCH!

*Note of Caution: This exercise is meant to be gentle, preventive care and not to replace assessment and / or treatment of a condition by a doctor.  If you are experiencing numbness, tingling, or limits in your range of motion, dizziness, headache, nausea, or generally any new symptom  prior to this stretch, consult a doctor before performing this stretch.

Photo from "Massagetoday.com"

I offer massage cupping therapy in my practice and many people are unfamiliar with this ancient remedy.  It is still commonly practiced in TCM (Traditional Chinese Medicine) and was used often by our great grandparents with plain old tea cups from the cupboard.  This traditional technique was also taught and practiced for centuries in various parts of Western Europe and is still as effective as ever in treating muscle soreness and stubborn knots in muscles.  It is also reportedly used to decrease the appearance of cellulite, however I have not experimented with this myself.  (I would make an excellent test subject!)  I can say, I have been amazed at the response from clients who have come in for just a “spot treatment” for 15 minutes and walk out with complete relief.  I often like to  share well written pieces from reputable sources on subjects rather than simply paraphrase what they have put so succinctly.  A lovely brief write up on this technique is on the Massage Today website.  I have posted the link.

www.massagetoday.com

Come in for a spot treatment or request it during your regular massage session.  Call 828-225-8828.

mmmMassage…Goood!   Thanks for reading*

For those interested in more reading on the history of this technique, you can find info and even classes at

Health Traditions.comau.

Photo from Health Traditions website*

They say all of that discipline in school is to help us continue those habits when we are grownups.  Discipline and persistence will definitely come in handy with rehabilitating a shoulder injury.

As with any chronic shoulder injury, if you are in pain or have limited range of motion, have it looked at by your physician or acupuncturist.  There are tests and imaging such as MRI or CAT scans to see what exactly is going on in this very complex area of your anatomy.

Physical therapy will likely be prescribed.  Massage is  also highly recommended to speed recovery by increasing blood flow to the injured tissue, flushing away metabolic wastes and preventing scar tissue formation.   Be sure your massage therapist is trained in dealing with shoulder injury.  There are many related muscles to be treated that are as far away as the pelvis and beyond that will relieve tension on  the shoulders.   Once you hop off the massage table you will most likely feel improvement, but for lasting results and recovery, physical therapy is essential.  Yes, the title is correct; you homework will count as part of your grade.  And your body is a tough teacher don’t you think?

Here is an excellent site for you to start your exercises and begin healing.

http://familydoctor.org/online/famdocen/home/healthy/physical/injuries/265.html

Are you local to Asheville?  My chiropractor recommends this physical therapy group to his clients, and I found them to be very helpful and kind.

Mountain Physical Therapy

www.mountainphysicaltherapy.com

Today the question was posed, “…do I treat the Anterior Thorax?”

My answer is without a doubt – “Yes, always!” The tendency for all of us that “Walk Upright” to develop tension and muscle shortening in the Pectorals, Serratus Anterior, and Subclavius is extremely common. This puts an extra strain on the back and neck muscles to hold your upper body and head up. This causes the back and neck muscles to become fatigued and painful from doing extra duty. The key to relieving the neck and back pain is to also release the anterior muscles which have become shortened from posture, sitting, repetitive activity and that old friend gravity.  I also include the abdominal muscle groups to balance the entire core. I find this approach most effective. Excellent reference to the mentioned anatomy is here; I like keeping it as a reference for myself you might find it helpful too.
www.theodora.com/anatomy/the_muscles_connecting_the_upper_extremity_to_the_anterior_and_l.html

Really?!  I insist you will enjoy this video.  This is amazing!  Such great technique!  This elephant has genuine affection and care for her client; watch how she helps her up after the treatment!!  Love this*  Have a great weekend everyone.
Much cheer!!

Click on the link below…

Elephant massage girl

Add Dry Brushing to Your Massage Session
at
Adorn Salon & Boutique
Keep the Brush & Continue Your
Skin Brushing Regime At Home

Cleanse the lymphatic system
Reduce appearance of cellulite
Remove dead skin layers
Strengthen the immune system
Stimulate the hormone and oil-producing glands
Tighten the skin preventing premature aging
Tone the muscles
Stimulate circulation
Improve the function of the nervous system
Help digestion
AND it’s easy, inexpensive and invigorating!

• The skin is the largest eliminative organ in the body and is responsible for one quarter of the body’s detoxification each day.
• The skin eliminates over one pound of waste acids each day in the average adult, most of it through the sweat glands.
• The skin is known also as our third kidney.
• The skin receives one third of all the blood circulated in the body.
• The skin is the last to receive nutrients in the body, yet one of the first to show signs of imbalance or deficiency.

Dry Brushing was recommended by the Finnish Dr., Paavo Airola for his patients 30 years ago and is still popular in European spas and many cancer treatment centers today. The Russians, Turks and Scandinavians have used this treatment for centuries.

There are so many consequences to the habit of the human form walking upright.  We are inundated by earth’s gravity every second of our lives. First remedy of choice..float in water all day!  If that is not an option, a little simple structural analysis and regular massage may be a remedy that can transform your life.  Many chronic aches and pains of life are treated effectively with massage, and yet massage is considered a Birthday treat or a luxury gift for Valentine’s Day.   I recommend monthly massage to my friends, family, and clients.  A therapeutic massage that includes lengthening the muscles that have shortened over the years of fighting gravity to remain vertical.  These most often include the pectoral chest muscles, the abdominal muscles, and many others that are accessed from the FRONT of your core.  It’s not just love that makes you feel like a puppet on a string.   Gravity’s grace has a wild side.   Let’s work with it!   Put massage in your life.  Make it a part of your preventive health routine.  Also, float in the ocean every chance you get!

Thai Yoga Bodywork

*photo from Lotus Palm School of Thai Yoga Massage-www.lotuspalm.com

Many are intimidated by the exotic name, Thai Yoga Bodywork, but it is one of the most down-to-earth types of bodywork I have ever experienced.  It is performed on a mat on the floor while you remain clothed, preferably in loose fitting clothes like what you would wear to the gym or yoga class.  The treatment includes rhythmic compressions (like kneading dough), along energetic lines and acupoints (pressure points) referred to as Sen lines, and passive yoga stretches.  It is referred to as Thai Yoga Bodywork for these reasons.  It does a wonderful job of releasing tight muscles and achieving overall relaxation but also opens up the joint capsules and helps return adequate blood flow deep into the joints and tendons.

The most frequent descriptions immediately following a treatment is feeling deep relaxation, improved body alignment, and feeling fully energized, instead of groggy or sleepy.  The results are like getting a Deep Tissue massage without the pain!

Does Thai Massage hurt?

The massage works deeply, but there is no health benefit from causing you to cringe in pain during a treatment; in fact we will be trying to release knotted muscle fibers, not cause them to shrink up to protect against an attack.  The compressions begin gently, then gradually work deeper and slower to release the bound up tissues that are causing discomfort, thereby thwarting chronic pain and dysfunction.  The passive stretches are tailored to your individual range of motion and comfort and stops just before we cross that pain threshold.  The usual immediate reaction during a stretch is “AAhhhhhh yes!”

Thai Massage is Natural Preventive Medicine!

In Thailand, children would do “Thai massage” for their parents who performed hard labor just so they could get up and go to work the next day without injury.  Thai Yoga Bodywork can prevent injury from developing due to overuse and repetitive actions of muscles.  This Bodywork is actually a branch of medicine in Thailand that is estimated to be more than 2,500 years old and migrated to Thailand from India and China.

I recommend a fascinating article that describes it beautifully in Massage & Bodywork Magazine by Perry Garfinkel, entitled “Thailand Reclaims Its Ancient Medicinal Roots”.

Thai massage can be enjoyed by absolutely everyone including children and seniors. It is ideal therapeutic work for athletes to improve their muscle recovery after events and while training to improve alignment, endurance, and flexibility.

Life is a sport! Thai Yoga Bodywork can aid in meeting every challenge.

If you live in, or are visiting Asheville, then sign up for a Thai Massage at

Adorn Salon & Boutique in the heart of Downtown Asheville:

58 College Street

Asheville, NC 28801

828.225.8828

www.adornsalonandboutique.com