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Listen to the recorded March webinar of Chris Carraway, DC & Timothy J. Demchak, PhD, ATC of Indiana State University as they review and discuss acute pain pathways and the body’s own pain modulation pathway, along with the effects of photobiomodulation on pain and treatment strategies based on the patient’s stage of pain. Registration is free and this is available to watch free until June 2021.
For better understanding of pain modulation, watch this video:
Sitting in front of the computer for hours creates a lot of strain and stress on the back, neck and shoulders. With the arms extended forward on a keyboard, the muscles of the upper and midback become weak and overstretched (taut), the muscles in the front of the upper body become short and tight and as the head unnaturally moves forward, the muscles at the base of the head and the front of the neck become short and tight.
Therapeutic massage can be part of a solution in relieving upper back tension with treatments that focus on lengthening the shortened muscles in the front of the chest, using moderate pressure on the muscles of the back to reduce trigger points, and gently stretching the neck and reducing trigger points at the base of the head.
In order to get long term relief from upper back tension, it is necessary to include exercises for posture and set a timer when you are working on the computer, to remind you to move throughout the day.
Research has shown that moderate pressure massage has a cascade of positive benefits for the mind and body.
1. Increased vagal activity
2. Decrease of cortisol
3. Decreased heart rate and blood pressure
4. Enhanced attentiveness
5. Increase of serotonin and dopamine
6. Reduced pain
7. Increase in immune function
References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5467308/
2. Orthopedic Assessment in Massage Therapy by Whitney Lowe
The number of hip replacements in the US has been on a steady rise for over a decade. Procedures are rapidly evolving as this trend continues. New U.S. Government stats also show that more and more young people are undergoing hip replacement surgery; and while life expectancy age has risen, joint deterioration is a fact of life for many. We have an opportunity to change this trend for surgery with conservative care and patient education, and to address a wide range of hip complaints with laser therapy.
Laser offers a new way to combat hip dysfunction and degeneration. The procedures are non-invasive, easy to apply and offer no side effects. In some cases, we can prepare a patient for an easier recovery from surgery, possibly delay the need for surgery, and in other cases help patients to avoid hip surgery altogether.
Join Dr. Chris Carraway for our November webinar, as he offers clinical guidelines and discusses Low Level Laser and Treatment of the Hip.
That uncomfortable tightness between the shoulder blades can be caused by prolonged postures and weak muscles. Prolonged postures like long car rides and sitting in front of a computer for hours leads to impaired blood flow to nerves. These prolonged postures contribute to weak upper back muscles that support the scapula. Self awareness about changing your posture more frequently during the day and strength training that targets the weak muscles are 2 ways to help your upper back feel better.
Sitting slumped on the couch with a computer in your lap.
Looking down at a cellphone for extended periods of time.
Sitting or standing for a long time in one position.
Avoid sitting or standing for long periods at a time, ideally take at least a 10-minute break every hour. Use a standing desk to alternate between sitting and standing. During these 10 minute breaks you can do a few of these simple exercises to engage your upper back muscles.
Elevation of the shoulder is a movement where the scapula moves upward toward the ears.
Depression of the shoulder is a movement opposite to elevation, the scapula moves downward.
Scapular protraction is a movement where the scapula moves away from the spine as the shoulders roll forward.
Scapular retraction is a movement opposite of protraction, the shoulder blades slide toward each other as the chest slightly opens.
A mobilization exercise for the shoulder.
standing in a neutral position, shoulders relaxed
gently move your shoulders in a circular direction, while keep the arms hanging at your sides
keeping in mind the basics of elevation, retraction, depression, protraction.
repeat as 4-8 times in both directions
A strengthening exercise for rhomboids
standing in a neutral position, shoulders relaxed
gently squeeze the shoulder blades together into retraction
hold for 5 seconds
Repeat 10 times
This exercise helps to strengthen the 4 rotator cuff muscles, they are important because they help pull the head of the humerus down and into the glenoid fossa as the arm moves up for any kind of overhead arm movement - athletic activities or getting dishes out of the kitchen cabinet.
Start in a standing position with your feet under your hips, pelvis over your feet, rib cage over the pelvis.
Keep your upper arm down to your side with the elbow bent to 90 degrees so your forearm is facing forward. Keep a slight abduction of the upper arm in order to not cut off blood supply to the rotator cuff tendon.
To assist in maintaining slight abduction, you can place a towel or pad under your arm.
Internal Rotation-
Rotate your upper arm toward your body without moving your elbow forward or backward.
External rotation
Rotate your upper arm away from your body without moving your elbow forward or backward.
Seated push ups help create shoulder stability.
Sit on a bench with your palms down, arms at your side. Your feet should rest comfortably on the ground with your knees bent.
Using your arms, push down into your palms so that you engage your back muscles. As you progess, lift up as you press into the bench— still in the seated position. Your hips and butt should be just a half inch or so off the bench.
Lower back down to your starting position and repeat 8-10 times.
This exercise targets the serratus anterior, an important muscle that helps stabilize the scapula.
Start with the standing version, progress to the incline position and advance to high plank.
Beginners can start with this Scapula Push-Up variation:
Stand facing a wall.
Fully extend your arms and place your hands flat on the wall.
Retract and protract your shoulder blades, lowering your body slightly, keeping your arms straight.
Keep your arms extended and pinch your shoulder blades together as you retract the shoulder blades. Imagine a pencil between your shoulder blades and pinch it.
After you master the standing version:
Do this on a slight incline, like the kitchen counter.
Advanced Scapula Push up:
Start in a high plank position with your hands directly underneath your shoulders and your toes touching the floor.
Keep your body in a straight line and your head relaxed in a neutral position, aligned with the rest of your spine.
Tighten your core and glute muscles so your hips don't sink.
Retract and protract your shoulder blades, lowering your body slightly, keeping your arms straight.
Keep your arms extended and pinch your shoulder blades together as you retract the shoulder blades. Imagine a pencil between your shoulder blades and pinch it.
Perform 5-10 repetitions.
Elevation/Depression - 8 times
Protraction/Retraction - 8 times
Shoulder rolls - 8 backward, 8 forward
Scapula Squeezes - 10
Internal/External Rotation - 8
Seated Pushups - 10
Scapula Pushups - 10
Join Chris Carraway, DC & Brian Fitzpatrick, DC as they discuss photobiomodulation techniques for the shoulder using the Multi Radiance Laser. This webinar is free to watch until mid July, 2020.
Dr. Carraway discusses differential diagnosis, trigger point referral patterns, how to use laser pre & post surgery & using the Priority Principle as a clinical guide to stay on track.
Dr. Fitzpatrick presents an acute frozen shoulder case using the priority principle.