Back and chest self care

Back and Chest Stretches

with Megan Prenty, RMT Yoga Teacher 

                            Anatomy & Symptoms 

1. Quadratus Lumborum

This is a broad muscle that connects the pelvis to the ribs and covers the lower portion of the back. Quadratus Lumborum attaches from the top of the pelvis and along the twelfth ribs. This muscle is responsible for several actions including spine stabilization. When this muscle is contracted on one side it is responsible for same- side lateral flexion (side bending) and if both sides contract then Quadratus Lumborum will help with spinal extension.

This muscle is commonly associated with low back pain and is often impacted when people sit for prolonged periods of time. Weakness through the core and low back muscles, as well as extended shortening, can cause continued contraction in the muscle leading to spasm, tension, adhesions, and muscle fatigue. Poor posture will exacerbate the tension along the Quadratus Lumborum.

                            

To stretch Quadratus Lumborum, we must bring the muscle to a place of length and do the opposite of its function. There are several stretches that will address this muscle. When stretching begin seated and lean to one side. Bring your arm over your head to help open fully through one side of the ribs. Keep the shoulders square. One side the Quadratus Lumborum will compress while the other expands. Ensure that you take steady, deep breaths here as this muscle assists with expiration. These stretches should induce a stretch through one side the low back. Once you find the line of pull, hold the stretch for 30 seconds before releasing.

When stretching both sides congruently, begin seated and twist to one side. Turn your shoulders, chest and belly button to one side so as to feel an opening through both sides of the lower back and hold for 30 seconds. Repeat this facing the other directions as well. Ensure that you take steady, deep breaths here as this muscle assists with expiration.

Trigger point balls are helpful for manual release. To use a trigger point ball between you and the floor or wall, place the yoga tune up ball between your hips and rib cage along the low back. You can roll gently from side to side along the affected muscle with a comfortable depth.

2. Latissimus Dorsi

This is a large broad muscle that connects the back of the arm to the lower spine and top of the pelvis. This superficial muscle of the back makes up the largest muscle of the upper body. This muscle is responsible for extension, internal rotation, and adduction of the shoulder joint while also facilitating extension of the spine and side bending. This muscle assists in forced exhalation as well as passively assisting with inspiration. Injuries to Latissimus Dorsi are uncommon, however tension in this muscle is commonly associated with causes of chronic low back or shoulder pain.

To stretch Latissimus Dorsi we must bring the muscle to a place of length and do the opposite of its function. When stretching one side at a time begin seated and lean to one side. Bring your arm over your head to help open fully through one side of the bodies ribs. From the side bending posture square your shoulders over your knee, allow the chin to tuck in and feel the back round. You will feel a line of pull develop from the back of the arm through the side back body all the way to the low back. Tuck the chin in and allow the back to round.  Ensure to take steady, deep breaths here as this muscle assists with breathing. These stretches should induce a stretch through one side the low back. Hold this stretch for 30 seconds before repeating on the other side.

3. Lumbar Spine Erectors

This is the lower body portion of a group of spine stabilizing muscles that connect the pelvis to the vertebra of the thoracic and cervical spine. The Erectors as a group originate at the top of the pelvis and extend vertically through the lumbar, thoracic, and cervical regions on either side of the spine. This muscle group is made of three smaller muscles that function together to extend the spinal column and passively provide stabilization for the spine.

This muscle group is commonly associated with low back pain and is often impacted when people sit for prolonged periods of time. Weakness through the core and low back muscles can cause continued contraction in the muscle leading to spasm and trigger points. Excessive shortening of the lumbar portion of this muscle is common and results in increased postural and muscle imbalances throughout the pelvis and trunk. Trigger point or muscle knots will send referral pain along the spine. Typically tension and pain in the back will occur with forward bending exercises.

                  

When stretching both sides of the lumbar Erectors congruently, begin by laying on your back. Pull your knees towards your chest to facilitate a rounding through your lower spine. Allow your arms to reach for your shins and and hold for 30 seconds. Ensure you take steady, deep breaths here as this muscle assists with expiration.

Trigger point balls are helpful for manual release. To use a trigger point ball between you and the floor or wall, place the yoga tune up ball along either side of  the lower portion of your spine. You can roll gently up and down along the affected muscle with a comfortable depth.

4. Cervical Spine Erectors

This is the upper body portion of a group of spine stabilizing muscles that connects the pelvis to the vertebra of the thoracic and cervical spine. The Erectors as a group originate at the top of the pelvis and extends vertically through the lumbar, thoracic, and cervical regions on either side of the spine. This muscle group is made of three smaller muscles that function together to extend the spinal column and passively provide stabilization for the spine.

Common dysfunctions of the upper portion of the Erectors includes excessive lengthening and weakness from sustained slouching seated posture. This muscle imbalance increases risk of tears and injury in the muscles of the shoulder and rotator cuff.

When stretching both sides of the cervical Erectors congruently, begin seated. Tuck your chin in towards your chest and begin to flex your neck forward to facilitate a rounding through your cervical spine. If you do not feel a gentle pull up the back of the neck allow your arms to reach for the back of your head and gently rest there (without pulling) then hold for 30 seconds.

Trigger point balls and bouncy balls are helpful for manual release. Place the ball in your hand and gently roll it along either side of your spine at the back of your neck. You can roll gently up and down along the affected muscle with a comfortable depth.

5. Pectoralis (Major and Minor)

The pectorals are a group of two muscles which make up the chest portion of the torso. Pectoralis major is the larger and more superficial chest muscle. Pectoralis major runs from the 7th rib, along the surface of the sternum (breastbone) to the clavicle and attaches at the front of the shoulder joint. This muscle has several actions and is responsible for moving the shoulder joint forwards into flexion, for helping to abduct the arm, and to internally rotate the arm. Pectoralis minor is the smaller and deeper chest muscle it runs from the 3rd, 4th and 5th ribs and attaches to the coracoid process of the scapula (shoulder blade). This smaller muscle is responsible for depressing the shoulder and assisting to keep the scapula on the trunk.

Typical dysfunction seen in the pecs comes from poor posture which contributes to and over shortening of these muscles. Prolonged seated postures encourage and rounding through the back that causes the muscles of the chest to shorten as the shoulders round forwards. This shortening causes contractures, spasms and trigger points. Athletes in contact sports or weight training may subject themselves to strains of Pectoralis major if too much weight is borne too quickly or if a traumatic impact occurs locally.

There are several ways to stretch the pecs. Begin this stretch addressing the pectoral muscles begin by laying your arm and chest along the wall. Slowly begin to peel your chest away from the wall and begin to square your shoulders. This will bring a stretch through the front of the chest and shoulder along pectoral muscles on the arm that is on the wall, hold for 30 seconds and repeat on the other side.

The Pectoral muscles cover a great deal of upper portion of the trunk. To ensure you stretch all parts of the muscle, it is suggested that you stretch with your arms at several angles. The stretch should be performed with the arms at 110 degrees, 90 degrees, and 70 degrees. In each posture, the arm is secured on a door frame with the shoulders squared. Begin to slowly lean forward to increase the stretch through the same side of the chest. Hold the stretch for 30 seconds before repeating on the other side.

Trigger point release for Pecs:

Trigger point balls are helpful for manual release. Come into a position of stretch for the Pectorals and place the ball between your chest and the wall, gently leaning into the ball.  You may stay stationary or you may choose to gently roll the ball from in front of the armpit forwards over the front portions of the ribs.

6. The Diaphragm

The Diaphragm muscle primarily assists us with the actions of breathing and lays across the inside of our thoracic cage. This muscle is a dome shape that runs along the inside of the rib cage above the abdomen. When this muscle is functioning it creates a vacuum effect that supports both inhalation upon contraction and exhalation when relaxed.

Due to poor posture and prolonged sitting we often see muscle imbalances and tension in the diaphragm. Those who have an inactive lifestyle or a great deal of stress may impact the use of the diaphragm. To learn more about the Diaphragm and how to support its best function check out our blog post on belly breathing.

While stretching is generally safe for everyone, it is best to talk to your doctor or medical health professional before undertaking a new exercise routine. This is especially true if you have any pre-existing conditions, injuries, or particular concerns. If you have questions about anything mentioned in this blog  or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca

Namaste.

Megan Prenty RMT, YT

FB & Instagram

Wanting more resources like this one? Be sure to check out the rest of the series - the Lower leg , Thigh self care and the Glute and Hip self-care. Be sure to follow The Coach House on Facebook and Instagram to keep in touch and get notifications of new blog posts.

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.

Interested in looking younger and more radiant without having to do anything too invasive or toxic?

Cosmetic Acupuncture

Cosmetic acupuncture is an effective way to help remove facial lines and wrinkles from the face. The process involves inserting tiny, thin needles into precise facial spots to stimulate facial muscles and reduce lines. This is a painless procedure that protects the integrity of the skin. The needles simulate collagen production along with increase circulation to the area, thus a glowing complexion. 

A 1996 report in the International Journal of Clinical Acupuncture reported that among 300 cases treated in China with cosmetic facial acupuncture, 90% had marked effects with one course of treatment. Effects included: improvement in skin texture and colouring, increased elasticity, reduction of wrinkles and overall rejuvenation, not merely confined to the face.

Dr. Jessica Gurske will assess your skin and come up with an individualized treatment plan to best suit your needs and goals. The course of the treatment can consist of 10-12 sessions done once a week to attain the optimal results. You may notice differences after one or two session, but typically the effects are noticed after 5-6 sessions. After the initial course of treatment, maintenance should be done once every 6 weeks, depending on the individual. 


What can cosmetic acupuncture help with? 

• Help to minimize or eliminate fine lines and wrinkles
• Help to eliminate dark circles 'bags under your eyes'
• Improve facial complexion 
• Help reduce double chin
• Tighten pores
• Gives radiance and glow to complexion 
• Reduces frown lines
• Improves muscle tone
• Can be helpful in treatment of chronic skin conditions such as, psoriasis, eczema and acne

Are there any risks?

This is a low risk procedure, similar risks are associate with acupuncture but you will be individually assessed prior to treatment. Small bruising is a possibility, temporary soreness and minor bleeding may occur with removal of the needles. 

Ensure you are seeking treatment from a Naturopathic Doctor with training in cosmetic acupuncture to ensure the risks are minimal or none. 

What would I expect during a treatment session?

It is recommended you show up 5 minutes prior to your appointment so you can remove your make up with our complimentary face washing station. Dr. Jessica will begin treatment with you lying down and listening to some relaxation music. To complete the treatment a natural cold pressed rose hip oil will be placed on your skin. This serum is high in carotenes, vitamin A and essential fatty acids to protect and restore the skin. 

Remember your skin is a reflection of the body's internal health, so a full initial ND visit is highly recommended to address all aspects of health and maximize results.

It is time for you to take care of yourself. Book Now with Dr. Jessica Gurske. 

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations. 

Muscles of the pelvis and hips

Glutes/Hips and Low Back Stretches

with Megan Prenty , RMT Yoga Teacher

 

Anatomy & Symptoms

Glutes - 1. Gluteus Maximus, 2. Gluteus Medius, Minimus

This is a group of three muscles along the back of the pelvis. These muscles are the body’s largest and strongest muscles and are responsible for hip extension and helping to keep the trunk erect.  

Gluteus Maximus is known for its size and thickness. Running along the back of the pelvis to the lateral leg at the IT band, it makes up the largest muscle of this group.  Gluteus maximus is primarily responsible for extension of the hip. Gluteus Medius and Minimus are smaller muscles which run from the outer pelvis to the top of the femur and are primarily responsible for external rotation of leg when the hip is in extension.

Many postural concerns are caused by imbalances in the gluteal muscles. Often strengthening these muscles can help prevent unwanted side effects and postural related pain. Maintaining healthy glutes can also help improve athletic performance, particularly with jumping, balancing and speed.

Dysfunction in this muscle group is often related to muscle imbalances along the thigh, including tight hamstrings and tight hip flexors. Postural imbalances can lead to injury and lower back pain which is common with extensive sitting or standing. Athletes who participate in competitive sports often have issues with this muscle. The glutes are also usually tight in people who walk or run regularly, or spend extended periods sitting or standing.

Gluteus Maximus stretch:

To stretch the glutes, we must first isolate the muscles. Let’s begin with Gluteus Maximus. To isolate this muscle being laying on your back and bringing one knee over your chest. You may reach your hands to you shin and help compress it to feel a rounding through the low back and a line of pull emerge over your buttocks region. Hold this stretch when you feel a gentle pull along the same side buttocks for 30 seconds.

Gluteus medius & minimus stretch:

To stretch Gluteus Medius and Minimus, we will bring the hip into flexion as we bring our knees to the chest one leg at a time. To isolate these muscles, pull the knee towards the opposite shoulder while keeping your pelvis anchored to the floor. You will feel a stretch along the outer portion of your buttock - hold for 30 seconds.  

Trigger point balls are helpful for manual release. To use a trigger point ball to release the glutes, begin by leaning on the wall or seated with the ball between you and the floor. Gently lean from side to side to allow the ball to roll along all aspects of the muscle and isolate specific areas of tension.

3. Piriformis

The piriformis muscle is located along the buttocks and runs from the sacrum at the back of the pelvis to the top of the femur in the leg. The piriformis is primarily responsible for external rotation and extension at the hip and it is important for creating stability during swing phases of walking.

A common dysfunction of this muscle is piriformis syndrome which comes from overly tight piriformis muscles and mimics pain patterns of sciatica. In some people the sciatic nerve is located between the muscle fibers of piriformis, leaving these people vulnerable to nerve symptoms when muscle tension occurs. Referral pain from trigger points in piriformis occur in people who commonly sit for prolonged periods.

There are multiple ways to stretch the piriformis muscle. To stretch on your back, begin with a bend through both knees with feet flat on the floor. Bring the baby toe side of one foot across the opposite thigh, gently peel your same knee away from your chest. You should feel a pull along the same side outer hip, to intensify the stretch you may bring your stabilizing thigh towards your chest. Wrap your hands behind the stabilizing thigh to support the leg. Hold a comfortable stretch through the outer buttock for 30 seconds and repeat on the other side.

Thread the needle stretch 

Pigeon pose is another stretch which will help bring length to Piriformis. For this begin on hands and knees on all fours. Bring your right ankle behind your left wrist and gently lay your leg onto the floor in front of you. Let the left leg drop down the the floor extending behind you and feel the line of pull along the right hip. The body can stay activated by pressing through the hands placed in front of them and maintain a long flat spine.

King Pigeon (above)

                                                                                       

Sleeping Pigeon:

Alternatively you may choose to bring your elbows to the ground and rest your forehead to make the posture more passive. In either posture, the hips should remain level and squared to face the front short end of the mat.

Trigger point balls are helpful for manual release. To use a trigger point ball to release piriformis, begin in pigeon pose with the ball between your outer buttock and the floor. Alternatively you can place the ball between yourself and a wall or the floor and lay the outer gluteal aspect into the ball. Gently lean from side to side to allow the ball to roll along all aspects of the muscle and isolate specific areas of tension.

4. Psoas

The psoas muscle is a deep hip flexor that joins the lumbar or lower spine to the femur of the leg. It begins on the transverse processes of the lumbar vertebrae, runs along the inside of the pelvic bowl and attaches to the inner femur. This muscle is primarily responsible for hip flexion and brings the leg forward in the swing phase of walking and running and has an important role in proper posture by assisting to align the pelvis.

Common dysfunction occurs when this muscle is weak and tight. Chronic sitting tends to increase contactures and tension in psoas. Weakness in this muscle is commonly associated with chronic or recurring back pain. This muscle is frequently used by runners, weightlifters, gymnasts. Pilates classes include a heavy focus on strengthening the psoas muscle.

In order to stretch psoas, the hip must be brought into extension. Here are two examples of possible psoas stretches.

The first picture illustrates a stretch for another hip flexor Rectus Femoris. To modify this stretch for psoas, you would simply assume a low lunge position. Unlike in the photo, the back leg could remain on the floor instead of pulled towards the glutes. This is because unlike Rectus Femoris, Psoas does not cross the knee or attach to the tibia. Ensure that you keep the spine long with the shoulders stacked over the hips while stretching, as this helps to encourage extension of the hip and creates a stretching sensation through the front of the thigh.When you feel a stretch deep along the inner pelvis to the inner thigh, hold for 30 seconds before repeating on  the second side.

An amended version of wild child is another way to stretch Psoas. Begin in a downwards facing dog, lift one leg off the floor while bending at the knee. Keeping the hips facing down towards the floor begin to pull the floating leg behind you to the opposite side of the body. Feel a stretch deep along the inner pelvis to the inner thigh. Hold for 30 seconds before repeating on the second side.

Due to the location of the muscle origin along the lateral aspect of the lumbar vertebra, a stretch of psoas can occur with rotation of the trunk. Therefore a secondary type stretch in Psoas will occur when practicing seated or lying spinal twists. Hold for 30 seconds before repeating on  the second side or alternatively turns slowly from one side to the next for 1 - 2 minutes.

Trigger point balls are helpful for manual release. To use a trigger point ball to release Psoas, you can place it at the front of your hip between you and the floor or a wall and gently move it across the very top of the thigh. You can also stand and use your hand to roll the ball across the front of the hip and top of the thigh.

While stretching is generally safe for everyone, it is best to talk to your doctor or medical health professional before undertaking a new exercise routine. This is especially true if you have any pre-existing conditions, injuries, or particular concerns. If you have questions about anything mentioned in this blog  or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca

Namaste.

Megan Prenty RMT, YT

FB & Instagram

Wanting more resources like this one? Be sure to check out the blog post on the Lower leg as well as the Thigh self care. Be sure to follow The Coach House on Facebook and Instagram to keep in touch and get notifications of new blog posts.

Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.