CranioSacral Therapy is a light-touch approach that can facilitate dramatic improvements in your health and well-being. It was founded by Dr. John Upledger an Osteopathic Physician who did clinical trials and extensive scientific research at Michigan State University from 1975-1983 to prove the effects of CranioSacral Therapy on the body and how it works. It releases tension and restrictions in tissue, both superficial and deep in the body. It helps to relieve pain and dysfunction while improving whole-body health and performance. This therapy can be performed while you are fully clothed while lying down on a massage table or it may be integrated with a personalized massage session. This therapy is deeply relaxing stimulating the Parasympathetic Nervous System and producing a state of calmness. People sometimes fall asleep during their sessions. CranioSacral Therapy can help with a wide range of problems such as TMJD (jaw joint dysfunction), Scoliosis, Lordosis, Kyphosis (curvatures in spine), headaches, neck and back pain, chronic pain issues such as Fibromyalgia, and other connective tissue disorders, concussion or traumatic brain injuries, PSTD, immunity and stress relief.
December 20, 2017
If you suffer from chronic pain, you’re well aware of that before an official diagnosis. But something about being diagnosed with a chronic pain condition can trigger an extra bit of fear and stress. If you’ve recently been told you have a condition, you’ve also been told that it could be something you live with for quite some time. You may be asking yourself where in the world do I start? Here are some tips for how to begin to cope.
Don’t be afraid of exercise
The stronger your muscles and the more flexible your joints, the less your chronic pain will affect you. Good ol’ fashioned exercise is the only tried and true way to achieve a strong, flexible body. Though exercise can be scary for those with chronic pain – and rightly so – it’s vital that you find something that works for you. Try something low-impact with a focus on flexibility like yoga or pilates. If an exercise hurts you, try something else.
Remember: obesity is a leading cause and exacerbating factor in chronic pain. The closer you can stay to a healthy weight range, the better off you’ll be.
Eliminate the three “S”s of pain-triggering at home
Three triggers absolutely contribute to making your chronic pain worse: smoking, stress, and a sedentary lifestyle. Making sure you don’t spend too much time on the couch and actually getting some exercise every day can help with the latter. Quitting smoking is simple but it’s not easy. Smoking cessation will – without a doubt – improve your pain, however, so it’s vital.
Finally, we come to stress. How do you make your home less stressful? Some surefire ways are to keep your home clean and organized, open up windows for natural light, invest in aromatherapy products, and dedicate one room/area of your home to meditation/relaxation. Check out more home destressing tips here.
Be mindful of your medication intake
For some chronic pain conditions, prescription medication can work in tandem with other holistic practices to help provide relief. With any prescription regimen, however, there are going to be risks. Nobody is above the risk of drug abuse and addiction. It can happen to anyone. That’s why, as a chronic pain sufferer, it’s doubly important that you know the warning signs of abuse. It’s often hard to spot them in yourself, but you still need to be mindful. Check here for a comprehensive guide to the warning signs.
Spend a little money on massage
It’s ok to spend a little money on the management of your chronic pain, as long as you’re smart about it and don’t fall victim to scams that don’t work at all. Massage is not one of those pain scams. Massage has a proven track record of working wonders for arthritis patients, as well as sufferers of other forms of chronic pain. The Arthritis Foundation says that massage “can lead to a significant reduction in pain [and improvements to] stiffness, range of motion, hand grip strength, and overall function of the joints.”
Eat right
Yes, your diet is a big part of how you feel. Eat well, feel well. Eat poorly, feel poorly. It’s not rocket science. Eating whole, healthy, non-inflammatory foods will help lessen your chronic pain. What are we talking about when we talk about a non-inflammatory diet? Check here for the details.
A chronic pain condition diagnosis is not some sort of sentence. It’s an opportunity. Now that you have a name for the pain you’ve been feeling, you can begin to tweak your lifestyle, home life, and habits to better manage your condition. Diet and exercise are the two biggest things to consider, and those can be supplemented with therapies like massage and cautious use of prescription medication. You’re strong. You got this.
Photo Credit: Pixabay.com
About the Author:
Jackie Waters is a mother of four boys and lives on a farm in Oregon. She is passionate about providing a healthy and happy home for her family and aims to provide advice for others on how to do the same with her site Hyper-Tidy.com.
Massage therapists versed in lymph drainage massage are in a position to assist the growing population of women who have received breast cancer treatment. The American Cancer Society estimates there will be over 252,000 new cases of breast cancer in 2017, the most common type of cancer in the U.S., accounting for almost 155 of all new cancers.
It’s the most prevalent type of cancer, and the risk of developing it increases with age.
Incidence of Breast Cancer
The National Cancer Institute statistics review states that fewer than five percent of women diagnosed with breast cancer in the U.S. are younger than 40. Rates begin to increase after age 40 and are highest in women over age 70.
Further, the median age of diagnosis of breast cancer for women in the U.S. is 61 years of age, according to the American Cancer Society’s Breast Cancer Facts & Figures.
Caucasian women have a higher incident rates of breast cancer compared to African-American women, specifically between the age of 60 and 84; however, African-American women have a higher incidence rate before age 45 and are more likely to die from breast cancer at every age.
There are several ways breast cancer is treated, depending on the type and stage of the disease These include surgery, radiation, chemotherapy, hormone therapy and targeted therapy.
Side effects of these treatments include fatigue, headache, depression, anxiety, pain and numbness, lymphedema (chronic swelling of an arm cause by removing lymph nodes), axillary web syndrome, bone loss and osteoporosis, heart problems and more, according to the American Cancer Society.
Problems After Cancer Treatment
With so many women undergoing a breast cancer diagnosis and treatment, massage therapists are well advised to learn about the hands-on care that can help this potential clientele, especially related to specific conditions they may present with.
Breast cancer patients often suffer late and long-term after-effects of treatments; in fact, according to the National Cancer Institute’s Cancer Statistics Review 1975–2014, close to 90 percent of breast cancer survivors report physical problems that can reduce functional ability, produce or exacerbate emotional problems, negatively affect body image, and diminish quality of life.
Based on my experience working with breast cancer survivors, pain and lymphedema are the most dreaded of the late side effects related to breast cancer treatment.
The Role of Lymph Drainage
A gentle, noninvasive therapy such as lymph drainage massage is an appropriate fit for the typical profile of a breast cancer patient and their unique long-term symptoms.
Lymphatic drainage is designed to deal with swelling and helps to reduce pain. (Having osteoporosis, either from cancer treatment or before the incidence of cancer, precludes deep pressure types of massage.)
Lymphedema is often the most dreaded complication of breast cancer treatment, along with pain and loss of range of motion. In addition, physical therapists and nurses are not trained in lymphatic drainage.
A massage therapist trained in lymphatic drainage is a valuable part of a cancer patient’s healthcare team. (I will note, however, that a more advanced credential is that held by therapists trained in Complete Decongestive Therapy, which includes the use of compression garments, bandages, exercise, self-care and manual lymphatic drainage.)
The light, supportive touch of a lymphatic drainage massage therapist will help breast cancer survivors deal with anxiety, pain, and difficulty of adjusting to life after treatment.
Lymphatic Massage Treatment
Lymphatic drainage for breast cancer patients focuses on reducing lymphatic congestion by increasing the rate of lymphatic flow. Techniques are applied to the upper body.
Light, gentle skin stretching strokes are used to stimulate the lymph nodes under the clavicle and contra-lateral side (non-swollen arm) of lymphedema occurrence. Some modalities, such as Bruno Chikly’s Lymph Drainage Therapy involve Lymphatic Mapping, redirecting the swelling in a limb to other nodes in the body that could absorb the extra fluid.
There are many schools of lymph drainage therapy, including the Dr. Vodder School International, the Chikly Health Institute and the Academy of Lymphatic Studies.
Emil Vodder, Ph.D. (1896–1986), and his wife, naturopath and massage therapist Estrid Vodder (1897–1996), developed the original method of manual lymphatic drainage. The original Vodder Institute was founded in France and now offers seminars around the world.
Bruno Chikly, M.D., D.O., L.M.T., a French osteopath, founded the Chikly institute in Florida to teach his method of lymph drainage therapy and also offers classes internationally.
Joachim Zuther, MLD/CDT Certified Instructor, was trained in manual lymph therapy in Germany, and founded the Academy Lymphatic Studies in 1994, in Florida.
Additionally, many massage schools and continuing education providers offer training in lymphatic drainage massage.
When to Perform Lymphatic Drainage
You should only perform lymphatic drainage massage on breast cancer patients and survivors after a physician has cleared her for therapy,
Unfortunately, the complications of breast cancer treatments are ongoing and require supportive care to manage the conditions that appear. Like most forms of bodywork, the best results of lymph drainage massage are seen from multiple sessions on an ongoing basis.
For more information, read “An Overview of Manual Lymphatic Drainage for Lymphodema” and “6 Essential Oils for Lymphatic Drainage Massage.”
About the Author
Ivan Garay, L.M.T., is New Jersey certified massage therapist, New York State licensed massage therapist, and adjunct faculty at the New York College of Health Professions. He is trained in Myoskeletal Alignment, lymphatic drainage therapy, craniosacral therapy, trigger point therapy, Rock Tape and sports massage. He has more than 16 years’ experience in the massage field, and attended the Upledger Institute and learned the Bruno Chikly technique of lymphatic therapy. He developed the course, Lymphatic Drainage for Breast Cancer Survivors, for massage therapists.
Online Source: https://www.massagemag.com/lymph-drainage-massage-breast-cancer-87030/
The word “sciatica” can sound scary if you don’t know exactly what it is. I know from personal experience, having suffered from it during pregnancy. If you’ve landed on this page it’s probably because you are suffering from, or are worried you might have sciatica.
First let me say, you are not alone. Your pain can likely be managed and sciatica does not have to be as scary as it seems. While sciatica is painful to deal with, it’s rarely a permanent condition and can almost always be treated non-invasively. Only severe cases require more in-depth treatment options.
The best news I have is that you likely already have common tools within your own home that can help relieve your pain and heal your body. I was thrilled to find out that using the tennis ball massage to relieve sciatica pain is actually an option!
But first I want to decrease your fear factor by explaining to you exactly what sciatica is, where it comes from and how we can heal it naturally.
What is Sciatica?
According to Spine-Health.com, symptoms of sciatica include “leg pain, tingling, numbness, or weakness that travel down the low back via the sciatic nerve in the back of the leg.”
They go on to explain that sciatica is not technically a medical diagnosis but more so a symptom of other underlying medical conditions. Certain health issues can spark pain and pinching of the sciatic nerve in your spine, causing the spread of pain down your spine and into your legs.
Sciatica can occur in people of any age, though it’s not very common in young children. According to the Sciatica Authority, sciatica can occur in the younger population due to “congenital or early developmental issues, injury or some disease process.” Growing pains can also often be confused with or very similar to sciatica pain.
Check here our 3 easy exercise to relieve pain
Where is the Sciatic Nerve Located?
The sciatic nerve is the largest and longest single nerve in your body. It stretches from the lower back down the back of the legs to the toes.
The fibers of this nerve start in the spine and then gradually gather together to form the thickest part of the nerve. According to this video, the main part of the nerve is as wide as a man’s thumb.
The sciatic nerve continues down through the pelvis and along the back of your leg, where it splits apart at the knee and continues down to your toes.
The close relationship between your sciatic nerve and your lower back, spine and legs explains why issues with these areas often result in sciatica pain.
It’s amazing to think we have such a thick and long nerve running down the length of our body. The interconnectedness is so interesting and can make you realize how important it is to take proper care of this nerve.
What Causes Sciatica?
As I’ve already mentioned, Sciatica is usually caused by an underlying medical condition. Meaning that sciatica doesn’t normally appear out of nowhere, but is brought on by a condition you may already know you have. Some underlying conditions that cause trauma to the sciatic nerve include:
- Lumbar spinal stenosis
- Spondylolisthesis
- Piriformis syndrome
- Pregnancy
- Lack of exercise
- Obesity
- Old age
- Diabetes
Lumbar Spinal Stenosis
According to WebMD, lumbar spinal stenosis is the narrowing of the spinal cord in the lumbar area of the spine. It’s often caused because bones, tissues, or both, grow in the openings of the spinal cord, irritating the nerves within, such as the sciatic nerve.
Spondylolisthesis
Another underlying condition of sciatica is spondylolisthesis. Spondylolisthesis can also affect the lumbar area of the spine, which in turn can irritate the sciatic nerve.
According to Wikipedia, it’s often caused by a fracture but can also come on due to old age.
Pregnancy
Sciatica is, unfortunately, something I experienced during my second pregnancy. The shooting pain down my buttocks and leg was excruciating and the only relief I found was through home-based tennis ball massages.
The pressure your body experiences on the spine and lower back during pregnancy can lead to back pain, pinched nerves and other types of muscle spasm.
Many pregnant women experience sciatic pain throughout their pregnancy. As mentioned, always speak with your physician before attempting any self-performed treatments, especially during this sensitive stage. Lucky for me, as soon as my pregnancy and birth were over, the pain disappeared!
Piriformis Syndrome
Piriformis syndrome is another underlying cause of sciatic pain. Piriformis syndrome is when the piriformis muscle, located in your buttocks, starts to spasm causing pain in the region. Piriformis syndrome can also aggravate the sciatic nerve and bring about pain, numbness or tingling in the legs and back as well.
According to WebMD, piriformis syndrome can be caused by repetitive trauma in the piriformis muscle. This trauma can be caused by repetitive motions like long-distance running or prolonged sitting.
Lack of Exercise & Obesity
According to the Mayo Clinic, excess weight can cause additional pressure on the low back and spine which can contribute to sciatic pain.
Old Age and Diabetes
Old age can be another contributing factor to sciatic pain. Aging bones often bring about herniated discs and bone spurs which are major contributors to sciatic pain. Diabetes also increases your chance of nerve damage.
Now that we know what sciatica is and where it can come from, let’s talk about how to treat it.
Treatments for Sciatica
As mentioned, there are fortunately many non-invasive treatments for sciatica pain and rarely is invasive surgery required.
Some non-invasive treatments include:
- Mild yoga
- Chiropractic work
- Heat/ice therapy
- Acupuncture
- Massage therapy
All these treatments can have a major positive impact on the length of time you’re stuck dealing with this pain.
While you can also request pain medication, I suggest going to the source and figuring out a way to heal yourself safely and naturally.
Something very important to keep in mind is that the sooner you address the underlying issues and the symptoms, the better off you will be. Symptoms can definitely get worse quickly if left untreated. You also run the risk of injuring yourself further. So the sooner you can attempt therapy and treatment, the better.
The main non-invasive treatment I want to discuss with you today is tennis ball massage. Remember I promised you’d have a pain relief tool right in your own home? Well, time to bust out the tennis balls. If you don’t have any at home, you can grab some cheaply on Amazon.
Tennis Ball Therapy
Tennis ball therapy incorporates the benefits of massage, acupressure and reflexology. Using the tennis ball tactic can help relieve muscle tension and soothe sore muscles. When it comes to sciatic pain, the tennis ball focuses on your piriformis muscle which is situated very closely to your sciatic nerve.
This Healthy and Natural World article explains that during your massage, the tennis ball “presses and treats trigger points in the piriformis muscle, reduces the muscle tension and rigidity, improves mobility and improves blood circulation to the area.”
The weight of your body on the small tennis ball allows it to directly pinpoint certain sections of your muscles. Pressing into these pain point causes the muscle to relax and release. It can be a slightly painful but gratifying process. It’s kind of like when you get a shoulder massage and you cringe because it hurts so good.
The greatest part about tennis ball therapy, aside from the pain relief, is that it’s inexpensive, easy and can be done in the comfort of your own home.
Now before I continue, I want you to remember that before self-diagnosing, performing any exercises or attempting any treatments, always consult with your doctor. When cleared by your physician or physical therapist, tennis ball massage can be very beneficial in helping you heal your sciatic pain.
How to Use Tennis Ball Massage to Relieve Sciatica Pain
Grab a tennis ball (or two) and get ready for some relief. Below are some simple steps for how to use a tennis ball for massaging sciatica pain:
- Lay down on the floor and place the tennis ball under the gluteal muscle (buttocks) where you are experiencing the pain
- Lift the same leg up in the air so that your other leg, arms and back are supporting you on the floor
- Begin to slide your glute over the tennis ball slowly and steadily
- If you feel a pain point, pause for a few seconds, let the pain release and then continue to roll
Keep in mind, if you do feel a pain point, the pain should not be too strong. If it feels strong or unbearable, adjust the ball or add more balls to get rid of that direct pressure from a single ball.
You’ll want to compress every trigger point you find for 10 to 15 seconds before moving on to the next spot. Another option is to just roll around gently back and forth over top of the pain area.
If you want to see a live demonstration in action, you can find plenty of YouTube videos on tennis ball massage. There are plenty of personal trainers out there eager to divulge advice on this topic.
Benefits of the Tennis Ball Massage to Relieve Sciatica Pain
Sciatic pain relief isn’t the only benefit you’ll encounter when it comes to tennis ball massage. Tennis balls can also be used as a pain relief tool for lower, middle and upper back pain.
It doesn’t stop there, you can also use a tennis ball to massage your feet, hips, thighs and knees as well.
Another major benefit of tennis ball massage is that it’s completely mobile. You can take those things anywhere! Stick it in your briefcase, backpack or purse to have round-the-clock pain relief.
This extremely inexpensive therapy is a major benefit, especially in the day and age of crazy healthcare costs. You don’t even have to spend money on gas to travel to a doctor or physical therapist. Just lay down in the comfort of your home and get to work.
Additional Treatments
Other non-invasive treatments for sciatica include things like acupuncture, chiropractic work, pain medications, heat/ice therapy, physical therapy, mild yoga practice and more.
The great news is that many of these treatments are all-natural and non-invasive. So while your pain might seem severe and like it needs some serious work, you can normally find relief through all-natural resources, which I love!
Again, only in severe cases would you have to consider an invasive surgical treatment. In most cases, with non-invasive treatments, sciatica pain can often be relieved within a few days or weeks.
As you can see, tennis ball massage can be a fantastic way to relieve sciatica pain. Not only is this therapy option cheap, it’s also convenient and private. You don’t have to pay for a massage therapist or leave the comfort of your home to gain relief.
You should take care when performing a tennis ball massage. Ease into it, invite the pain points and work gently to release them.
Have you ever used tennis ball massage to relieve sciatica pain? How did it work for you? Tell me in the comments! I’d love to hear any experience you can share.
Sources:
http://www.spine-health.com/conditions/sciatica
http://www.sciatica-pain.org/sciatica-in-children.html
http://www.spine-health.com/video/sciatic-nerve-anatomy-video
http://www.webmd.com/back-pain/guide/sciatica-symptoms
https://en.wikipedia.org/wiki/Spondylolisthesis
https://www.painscience.com/articles/tennis-ball.php
http://www.spine-health.com/conditions/sciatica/what-piriformis-syndrome
http://www.mayoclinic.org/diseases-conditions/sciatica/basics/risk-factors/con-20026478
http://www.spine-health.com/conditions/sciatica/sciatica-treatment
http://www.amazon.com/Penn-Championship-Tennis-4-Cans-Shrinkwrapped/dp/B0002JZEL4
http://www.healthyandnaturalworld.com/tennis-ball-to-relieve-sciatic-pain-and-back-pain/
http://www.livestrong.com/article/395896-tennis-ball-method-for-the-sciatic-nerve/
http://www.spine-health.com/conditions/sciatica/sciatica-treatment
Online Source: https://www.healthambition.com/tennis-ball-massage-relieve-sciatica-pain/
DISCLAIMER:
It is understood that these techniques are for the purpose of education and contributing to the well-being of the individual. These home care activities are designed with prevention as the primary goal and are not to be used as treatment modalities. These Home Care activities are not intended to take the place of treatment by licensed medical professionals. The publisher and author disclaim any liability or loss, personal or otherwise, resulting from procedures in this program.
Do not continue with any of these Home Care activities if you experience any Sharp Pain!!
Self Care Stretching Table of Contents
- Hip Flexor Stretches (Psoas, Iliacus, Quadriceps) …………………………………………………………………… 1
- Hip Flexor Stretches with Ball (Psoas, Iliacus, Quadriceps)……………………………………………………. 2
- Leg / Hip Stretch (Quadriceps Stretches) ………………………..…………………………………………………….. 3
- Leg / Hip Stretch (Quadriceps stretch with Rope)…………………………………………………………………… 4
- Hip Stretch (Quadriceps stretch standing)……..………………………………………………………………………. 5
- Back and Hip Stretch (Quadratus Lumborum (Q.L.) Erector Spinae Stretch Over the Ball)………. 6
- Back/ Hip Stretch (Q.L. / Erector Spinae Stretch)……………………………………………………………………. 7
- Hip Stretch (Gluteus Maximus Stretch)…………………………….……………………………………………………. 8
- Hip Stretch (Lateral Hip Rotators Stretch)…..………………………………………………………………………….. 9
- Hip Stretch (Tensor Fascia Latae (T.F.L.) – Vastus Lateralis Stretch)……………………………………….. 10
- Hip Stretch (Medial Rotators Stretch)……………………….……………………………………………………………. 11
- Hip/ Leg/ Knee Stretch (Hamstring Stretch)……………….………………………………………………………….. 12
- Hip/ Leg/ Knee Stretch (Hamstring Stretch #2)……………..……………………………………………………….. 13
- Hip/ Leg/ Knee Stretch (Hamstring Stretch (medial) ………………………………………………………………. 14
- Hip/ Leg/ Knee Stretch (Hamstrings Stretch #2 (lateral Distal):……………………………………………… 15
- Hip/ Leg/ Knee Stretch (Seated Adductor Stretch)………………………………………………………………….. 16
- Hip/ Leg/ Knee Stretch (Standing Bent Knee – Hip Adductor Stretch)……………………………………… 17
- Lower Leg Stretches (Gastrocnemius Stretch) …………….…………………………………………………………. 18
- Lower Leg Stretches (Tibialis Posterior: Stretch w/o Stretch Rope) ………………………………………… 19
- Lower Leg Stretches (Soleus Stretch without Rope) ………………………..………………………………….. 20
- Core Mobility Stretches ( Back Extension – Quadratus Lumborum Erector Spinae Stretch)……. 21
- Core Strengthening Stretches …………..………………………………………………………………………………….… 22
- Core Strengthening Stretches (Gluteus Maximus & upper Hamstrings) …………………………………. 23
- Core Strengthening (Abdominal Curl) ……………………………………………………………………………………. 24
- Core Strengthening (Gluteus Maximus/ Upper Hamstrings) …………………………………………………. 25
- Core Strengthening (The Bird Dog) ……………………..…………………………………………………………………. 26
- Back Stretch (McKenzie Extension Protocol) …………………………………………………………………………..27
- Back Stretch (McKenzie Extension Protocol Page 2) ………………………………………………………………. 28
- Back Stretch (McKenzie Extension Protocol Page 3) ………………………………………………………………. 29
- Back/ Hip (Erector Spinae & Gluteus Stretch) ………………………………………………………………………. 30
- Neck Stretches (Decompression Stretch). ………………………………………………………………….………….. 31
- Neck Stretch ( Chin Tuck – Posterior Cervicals) …………………………………………………………………….. 32
- Neck Stretch Upper Trapezius) ……………………………………………………………………………………… 33
- Neck Stretch with Muscle Energy Techniques …….. ……………………………………………………………….. 34
- Neck Stretches (Anterior Scalene and Sternocleidomastiod (S.C.M.) Stretch)…………………….…. 35
- Neck Stretches (Levator Scapula & Posterior Scalene Stretch) ………………………………………………. 36
- Self Care Sternocleidomastiod (S.C.M.) …………………………………………………………………………………. 37
- Self Care Scalene Attachments ……………………………………………………………………………………… 38
- Self Care T.M.J. Stretch ………….……………………………………………………………………………………… 39
- Shoulder Stretch (Pectoralis Major Stretch) ………………………………………………………………………. 40
- Shoulder Stretch (Pectoralis Major Stretch #2) ……………………………………………………………………… 41
- Shoulder Stretching (Subscapularis Stretch with & without Rope)……………………….………………… 42
- Shoulder Stretching (Shoulder & Bicep Stretches) …………………………………………………………………..43
- Shoulder Stretches (Supraspinatus/ Upper Trapezius) ……………………………………………………………44
- Home Care (Pendulum Exercises for Shoulder -Wall Walk for Joint Capsule Adhesions)……….. 45
- Forearm – Wrist & Hand Stretches – (Wrist Flexor Stretch)……………. …………………….……………. 46
- Forearm – Wrist & Hand Stretches – (Wrist Pronator Stretch)………………………..…………………….. 47
- Forearm – Wrist & Hand Stretches – Wrist Supinator Stretch) ……………….…………………………….. 48
- Forearm – Wrist & Hand Stretches – (Wrist Extensors Stretch)……………………………………………… 49
- Forearm – Wrist & Hand Stretches ( Wrist Radial & Ulnar Deviation Stretch) ……………………. 50
- Hip Strengthening (Gluteus Maximus Strengthening – Single Leg Raise) ………………………………. 51
- Hip/ back Strengthening (Q.L./ Erector Spinae #1) ………………………………………………………………… 52
- Hip/ back Strengthening (Q.L. / Erector Spinae #2)……………………..…………………………………………. 53
- Hip Strengthening Exercises Lateral Hip Rotators ……………………………………………………………………54
- Hip Strengthening Exercises – Gluteus Maximus Exercise………………………….…………………………… 55
- Hip Strengthening (Hip Abduction – Gluteus Medius )………………….………………………………………. 56
- Lower Leg Strengthening Exercise (Tibialis Anterior) ….…………………………………………………………. 57
- Lower Leg Strengthening Exercise (Peroneals Strengthening) ……..……………………………………….. 58
- Lower Leg Strengthening Exercises (Tibialis Posterior With Ball Exercise #1)…………………………. 59
- Lower Leg Strengthening (Tibialis Posterior Exercise #2) ………………………………………………………. 60
- Lower Leg Strengthening (Tibialis Posterior Exercise #3) ………………………………………………………. 61
- Knee Strengthening Exercise (Vastus Medialis Exercise) ..……………………………………………………… 62
- Neck Strengthening (Extension Exercises) …………………………………………………………………………….63
- Neck Strengthening Exercises……………………………………………………………………..……………………… 64
- Shoulder / Back Strengthening (Spinal Erectors – Rhomboids – Middle & Lower Trapezius)….. 65
- Shoulder Strengthening ( Rhomboids/Middle Trapezius High Row & Low Row).……………………. 66
- Shoulder Strengthening ( Rhomboids & Deltoids Exercise #1)……………………………………………….. 67
- Shoulder Strengthening ( Infraspinatus & Teres Minor Exercise step #1).………………………………. 68
- Shoulder Strengthening ( Triceps)………………………………………………………………………………… 69
- Forearm – Wrist & Hand Strengthening ( Extensor Strengthening)………………………………………… 70
- Forearm – Wrist & Hand Strengthening (Supinator Strengthening)……………………………………….. 71
Self Care Stretching Manual
What is sports massage?
Sports massage has been around for quite a few years, but it has grown in popularity over the last five years. Sportsmen and sportswomen are more visible and accessible to the public eye than ever before, and this is especially true in CrossFit. The general public is more interested in how CrossFit athletes perform and what they do to get ready for a competition.
Sports massage is used for a number of different reasons, but it is especially effective in aiding recovery, improving mobility, and treating and preventing injury. This makes it a perfect tool within professional sports to help improve individual performance.
But will it affect me as CrossFit participant?
CrossFit is a sport that demands functional movements at different levels of intensity and variety. When you become injured, your body’s effectiveness becomes compromised and compensates for that injured area. This diminishes your ability to react and carry out movements to their optimum potential.
To ensure you perform at your best, you must recover quickly and efficiently after competition or training. This enables you to gain the full benefit from a hard WOD or strength-and-conditioning session. If you don’t recover efficiently, then performance and fatigue can set in, eventually succumbing to the effects of overtraining.
Sports massage can help:
- Promote efficient scar formation following acute trauma
- Reduce excessive adhesion and scar formation following chronic trauma
- Reduce excessive fascial thickening
- Reduce spasm secondary to pain
- Decrease neuronal excitability
Reducing tension and adhesions in muscle allows you to improve your range of motion, perfect for the different events involved in CrossFit. The massage will also dilate your blood vessels and have a positive effect on your cardiovascular system. This improves the delivery of oxygen and nutrients throughout the body while removing waste products and toxins at a quicker rate. Muscle repair times are faster, ultimately reducing the risk of delayed onset muscle soreness.
How can it help me post workout?
Sports massage can aid the process of recovery — especially as you change your program, add weight or attempt something different in your normal routine. If you are new to CrossFit, massage is even more relevant because you will be learning new skills and movements that will put a lot of strain on your body.
Techniques such as trigger point therapy and myofascial release will help reduce and release adhesions and knots, ensuring your muscles return to their optimum state a lot quicker.
Sports massage helps relieve pain and promote the growth of new muscle cells while repairing the damaged ones. Even if you are not in pain, sports massage will improve muscle function, thus making you more efficient while recovering and competing. Regarding recovery, sports massage can:
- Reduce excessive post-exercise muscle tone
- Increase muscle range
- Increase circulation and nutrition to damaged tissue
- Deactivate symptomatic trigger points
- Identify soft tissue abnormalities
There are also many psychological benefits of sports massage, such as relaxation and stress reduction — both mentally and physiologically. A clear head is key to individual success, and sports massage often aids individuals in concentration and application.
Online Source: https://www.theboxmag.com/crossfit-training/benefits-sports-massages-crossfitters-12162
By Amy Wallace | April 3, 2017
Researchers at the School of Health and Rehabilitation Sciences at Indiana University-Purdue University Indianapolis found real-world massage therapy is an effective treatment for chronic low back pain.
The small study included 104 patients with low back pain who were referred by their primary care providers to participate in 10 massage therapy sessions with community practicing licensed massage therapists.
The participants were measured at baseline and after massage therapy at 12 and 24 weeks.
The researchers tracked participants for 24 weeks, comparing pain levels at the start of the study, at 12 weeks and at the end of the 24-week trial. The results showed 55.4 percent of patients who reported clinical improvements in symptoms at 12 weeks, and 75 percent participants showing initial improvement were still improved at 24 weeks.
The study also found adults age 49 and older reported better pain improvement outcomes from massage therapy than younger adults.
“The study can give primary care providers the confidence to tell patients with chronic low back pain to try massage if the patients can afford to do so,” Niki Munk, assistant professor of health sciences in the School of Health and Rehabilitation Sciences, said in a press release.
The study analyzed different characteristics associated with the likelihood a patient would receive a clinical improvement in back pain from massage therapy and found that obese patients had significant improvements in back pain but the improvements were not maintained over time.
Researchers also found patients taking opioids were two times less likely to have clinical improvements compared to those not taking opioids.
Munk said more research needs to be done including a cost-benefit analysis.
“The fact of the matter is that chronic lower back pain is very complex and often requires a maintenance-type approach versus a short-term intervention option,” Munk said. “Massage is an out-of-pocket cost. Generally, people wonder if it is worth it. Will it pay to provide massage to people for an extended period of time? Will it help avoid back surgeries, for example, that may or may not have great outcomes? These are the types of analyses that we hope will result from this study.”
The study was published in Pain Medicine
Online Source: http://www.upi.com/Health_News/2017/04/03/Real-world-massage-helps-treat-low-back-pain-study-says/1041491230179/
May 2, 2017 by Heath and Nicole Reed
The beautiful thing is, natural remedies such as massage and functional movement can halt—and, some people say—even reverse the painful and debilitating symptoms of arthritis.
Persistent Pain From Arthritis
Clients who suffer from osteoarthritis report feeling persistent, deep pain and stiffness around at least one joint every day.
Pain is exacerbated when a joint is not properly warmed up or has been overused
Weight-bearing joints such as the knees and hips are most affected, but osteoarthritis may also be found among the distal joints of the fingers; the wrists; neck; and the ankles.
Osteoarthritis pain is often debilitating if it occurs in the knees or hips, where movement is limited and pain is exacerbated by simple, crucial activities like walking, getting up and down to go to the bathroom, and generally movement.
Factors that contribute to developing osteoarthritis include aging, weight, and stresses on the joints, according to the National Institute of Arthritis and Musculoskeletal and Skin Diseases.
Additional contributing factors of osteoarthritis include surgery, hormonal imbalances, nutritional deficiencies, dehydration and anything that may trigger an inflammatory response, such as stress or an inflammatory diet.
These may all disturb the delicate balance that creates cartilage, leaving a joint more susceptible to developing osteoarthritis.
A joint that has been chronically traumatized or dislocated may lead to excessively lax ligaments, raising the risk of injury to both a joint and its cartilage, and contributing to osteoarthritis.
Likewise, muscle imbalance—often a result of postural distortions from prolonged sitting and/or excessive repetitive movements—pulls a joint out of alignment and may misshape the joint in a way that prematurely degrades articular cartilage.
If you suffer from osteoarthritis yourself, note that excessive weight increases the likelihood of developing osteoarthritis, as it increases stress on a joint. In fact, clinically obese people are four times more likely to develop osteoarthritis than the rest of the population.
Joints’ Interior Landscape
Visualizing the anatomical world deep beneath the flesh provides a pathway for us to more effectively help our osteoarthritic clientele.
There are three major types of joints: synovial, such as those of the hip, knee and facet joints; cartilaginous, such as those found at the disks between spinal vertebrae; and fibrous, such as sutures found in the skull.
Synovial joints are the most common joints in our body and are at highest risk for developing osteoarthritis.
Healthy synovial joints are formed by the articulation of two bones. Articular, or hyaline, cartilage covers, lines and connect the ends of bones.
A joint capsule wraps around the connecting bones, and a synovial membrane lines the inside of the joint capsule and houses synovial (egg-like consistency) fluid. The articular cartilage and synovial fluid inside healthy synovial joints provide a nonbinding, smooth and slippery surface.
Ligaments connect the bones outside the joint capsule and add support and stability. When healthy cartilage gets damaged, osteoarthritis is often the result.
Articular cartilage is at the center of joint dysfunction and degeneration, leading to the pain experienced with osteoarthritis.
Articular cartilage consists of a small number of cells called chondrocytes that are constantly working to rebuild and replace the cartilage surface.
Chondrocytes create collagen, which is arranged in differing patterns, allowing for the articular cartilage to absorb shock and reduce friction during movement.
When damage to cartilage occurs, chondrocytes avoid the area and no longer provide it with cushioning support.
The cartilage then degrades and osteocytes (bone cells) become overly active to make up for the loss of cartilaginous support. Osteocytes may become either osteoblasts (bone-building cells) or osteoclasts (bone-eating cells).
If osteoblasts are activated the likelihood of osteophytes or bone spurs increases, and the condyles of the bone may become enlarged, painful and distorted.
Conversely, if osteoclasts are activated, cyst-like cavities may form under the cartilage of the affected bone, limiting joint support.
Research on Massage
Clients who present with osteoarthritis rarely have acute inflammation, indicated by redness, heat and tender swelling. Without the presence of these signs of acute inflammation, we may safely apply massage therapy on osteoarthritis clients without the risk of secondary tissue damage.
The exact biochemical mechanism behind massage’s relief for osteoarthritis is still under investigation; however, research has indicated massage can lower the body’s stress hormone, cortisol, and increase serotonin production.
Numerous research studies have indicated massage therapy is a safe and effective natural approach to reducing osteoarthritis symptoms.
One study by Tiffany Field, Ph.D., and colleagues at the Touch Research Institute at the University of Miami School of Medicine found massage can lower the amount of substance P, a neurotransmitter associated with pain.
An article titled “Benefits of Massage,” published on the website of the Arthritis Foundation, notes that massage therapy can help clients sleep better, “which in turn gives the body greater opportunity to heal.”
In 2012, JAMA Internal Medicine, a publication of the Journal of the American Medical Association, published “Massage Therapy for Osteoarthritis of the Knee,” which indicated massage therapy helped recipients feel less pain and stiffness; increased range of motion; and improved the time it took to walk 50 feet.
Field and her colleagues have also demonstrated in various studies that massaging clients with osteoarthritis decreases pain from arthritis as well as stiffness, while it increases mobility, strength and overall function of the joints.
Why might an arthritis patient choose massage over conventional medicine?
Some pain-relieving and anti-inflammatory medications tax the liver and kidneys. And regular use—especially of opiate drugs—may require increased dosages in response to the drug tolerance effect, as well as increased risk of falls and fractures.
Surgery increases the risks of blood clots and complications with anesthesia, and though the numbers are low, risk for infection and nerve damage may occur.
Benefits of Massage Therapy
Encouragement and accountability are parts of our job when we become members of a client’s healing team; therefore, it is important to recommend frequency of massage treatment.
In 2012, PLOS ONE published “Massage therapy for osteoarthritis of the knee: a randomized dose-finding trial,” which recommended one 60-minute massage session per week.
“Given the superior convenience of a once-weekly protocol, cost savings, and consistency with a typical real-world massage protocol, the 60-minute once weekly dose was determined to be optimal, establishing a standard for future trials,” the researchers noted.
As massage therapists, we are always looking for the best ways to support our clients and relieve painful conditions based on both science and our experience.
We have found encouraging muscle balance via massage is key to relieving pain from arthritis and encouraging joint alignment
The Arthritis Foundation advocates one treatment option over all others: movement.
The Foundation’s 5K Walk to Cure Arthritis event takes place at locations throughout the U.S. annually, and is sponsored in part by Massage Envy Spa, which has also raised more than $3 million for arthritis research through its one-day annual event, Healing Hands for Arthritis
A growing number of baby boomers need relief from osteoarthritis, and your aging clients and your practice can both benefit if you specialize in massage therapy for those living with this condition.
Network with local chiropractors, osteopaths, physical therapists, yoga studios and physicians who specialize in geriatrics and functional medicine, to let them know about your practice and the benefits of massage for clients with osteoarthritis.
Massage therapy is a valuable addition to traditional osteoarthritis treatments. It also supports the mind-body connection, leading to more positive attitudes about the body and greater ease and flow throughout life.
Online Source: https://www.massagemag.com/if-you-have-osteoarthritis-you-need-massage-84225-84225/
A massage works in wonderful ways, easing stress and pain, calming the nervous system, increasing circulation, loosening tight muscles, stimulating internal organs, and enhancing skin. The multiplicity of physiological responses sends a simple, clear message to the mind: Massage feels good. Of course, you want to hold on to that just-had-a-massage feeling — total body relaxation, muscles relaxed and at ease, and fluid movement restored — for as long as possible.
But how long that bliss lasts depends on the state of your body. If you’re suffering from chronic pain or recovering from injury, then it may take more sessions and perhaps different modalities before optimal health is restored.
If massage is part of your regular health regimen, then it’s more likely the effects will endure. In other words, the effects of massage are cumulative, like any healthy habit. The more often you get a massage, the greater and longer-lasting the benefits.
Massage FrequencyHow often you receive massage depends on why you’re seeking massage. In dealing with the general tension of everyday commutes, computer work, and time demands, a monthly massage may be enough to sustain you. On the other hand, if you’re seeking massage for chronic pain, you may need regular treatments every week or two. Or if you’re addressing an acute injury or dealing with high levels of stress, you may need more frequent sessions. Your situation will dictate the optimum time between treatments, and your practitioner will work with you to determine the best course of action.
“You need to consider how you felt before the session and how you felt after, and then look at how long you maintain that,” says Pieter Sommen, the chair of the eastern department in the Swedish Institute School of Massage Therapy in New York.
In general, experts say “regular” is preferable, but how regular depends on your situation. While daily massage would be delightful, practical considerations such as cost, time, and physical need likely determine the frequency of treatments. “It’s best to maintain a schedule,” says Eeris Kallil, CMT, a shiatsu instructor at the Boulder College of Massage Therapy in Colorado. “That way the body becomes conditioned and prepared for session at specific intervals.”
MaintenanceWhether you get a massage weekly, monthly, or just every once in a while, the following habits can maximize and extend the afterglow of treatment.
WaterOne bit of advice you’ll hear over and over again is to drink plenty of water after a massage. Bodywork — no matter the particular modality — releases toxins, such as lactic acid and carbonic acid, that need to be flushed from the body. Massage also promotes circulation, increasing blood flow and oxygen and stimulating the lymphatic system, which helps rid the body of pathogens. After-massage hydration supports these functions, helping to eliminate released impurities, sooner rather than later.
StretchingAnother helpful habit is stretching between massages to maintain joint mobility, prevent muscles from tightening up again, and keeping the life energy flowing. This may mean doing yoga or whatever specific or full-body stretches suggested by your practitioner. After a shiatsu session, for example, your practitioner may recommend “makko-ho” stretches, a series of six exercises designed to keep energy circulating. “This series of stretches take anywhere from 5 to 10 minutes a day, but really help keep the chi flowing through the body,” says Kallil.
ExerciseWorking out can also help maintain the benefits of massage, and this habit should be continually cultivated. However, if you’re receiving massage therapy to help speed muscle strain recovery, you may need to ease up on the exercise for a while and give the body time to heal — particularly if you’re recovering from a strenuous body-pummeling training regimen. “You don’t want to over-work your body,” says Kallil. That is, if running is taking a toll, try something more gentle and meditative such as swimming, walking, or tai chi.
Body AwarenessAfter a massage, respect how your body feels. If your body seems to ask for rest, give in to that demand. This may mean backing off the to-do list, taking it easy, moving slower, and perhaps doing less for a while. And don’t allow yourself to get fatigued because it will undermine the effects of massage. Get sufficient sleep to allow the body to absorb the effects and regain vitality.
DietFinally, since you’ve just rid the body of toxins, support the body’s renewed state by adhering to a healthy diet rich in fruits and vegetables, which will continue the detoxification process. Lay off the espresso and all adrenaline-challenges for a time — which would short-circuit relaxation anyway — and enjoy the calm.
The benefits of massage are many, including: increasing circulation, allowing the body to pump more oxygen and nutrients throughout the body; stimulating lymph flow and boosting immunity; relaxing overused or tight muscles; increasing joint mobility and range of motion; reducing recovery time after strenuous workouts or surgery; and relieving back pain and migraines, just to name a few.
After receiving a massage, clients feel rejuvenated, relaxed, and refreshed. By opting for a few lifestyle choices, you can extend these benefits and get the most out of your massage.