*PEC SELF MASSAGE*
*Note* for this you'll need a "peanut" - I've gone ahead and uploaded an instructional to YouTube Robert Haddow - making a peanut .
♠️ What are they?
Your #pectoral (pec) muscles, are bilaterally paired muscles connecting your anterior chest wall to your arm and shoulder blade (humerus and scapula).
The larger (pectoralis major) one serves to adduct, flex and internally rotate the humerus at the shoulder (think of giving a huge bear hug), while the smaller (pectoralis minor) one serves to stabilize and anteriorly depress the scapula on the rib cage (think climbing out of a pool).
♦️ Why do this?
This is a great way to gently and effectively stretch your pec muscles, and target areas that feel tighter.
It feels great, and can really "open" the shoulders.
"Tight" pecs are often blamed for everything from #thoracicoutletsyndrome and #bicepstendonitis to #temporomandibularjoint dysfunction and #headaches - while the situation is actually much more complex than that, it is still often an important part of treatment for those and other conditions.
♥️ How can I incorporate this?
Best thing to do with any new addition to your #fitness or #selfcare routine is to start small and explore.
It's easy to go overboard with #smfr and self massage, and it feels god awful when you do.
This is a great post workout technique, as well as a great part of an upper limb warmup.
Remember, nerves love movement as much as any other tissue. Keep them moving to keep them happy!!
👉I have written several posts that relate to mobilization of the nervous system or neurodynamic mobilization (NDM). These techniques involve moving the limbs and spine in specific patterns and are designed to improve the mechanical and physiological health of our neural tissue. Conditions that respond to this type of mobilization include neck pain, carpal tunnel syndrome, low back pain, sciatica and others.
🧠NDM is thought to work secondary to the natural structure of the nervous system in that it is a continuous network from the brain all the way to the distal most aspects or our extremities. This image allows us to appreciate this amazing network and helps us better understand the mechanics underpinning neural mobilization.
✅Swipe left to see mobilization techniques for the following nerves.
📚Basson A et al. The Effectiveness of Neural Mobilization for Neuro-Musculoskeletal Conditions: A Systematic Review and Meta-Analysis. J Orthop Sports Phys Ther. 2017.
Extremely educational post by @stefanduell
THORACIC OUTLET SYNDROME (TOS)
. @StefanDuell vs. @DrJoeMuscolino 🤜🤛
TOS are a group of syndromes involving pressure on the brachial plexus.
Each syndrome is named according the structure that is causing the compression.
1️⃣ANTERIOR SCALENE SYNDROME:
The fibres of the brachial plexus must pass through a narrow aperture between scalenes anterior and medius. Any increased tone in one of these muscles (usually anterior), will provide enough compression to produce symptoms. Scarring and adhesions from injuries can be causes of compression, particularly if found at the attachments of the scalenes. Dysfunction or misalignent of the cervical/thoracic spine may also be a contributing factor to this syndrome.
Symptoms result in this case when the neurovascular bundle is tractioned between the clavicle and the first rib. This is often bilateral, indicating a symmetrical postural cause.
3️⃣⃣PECTORALIS MINOR SYNDROME: In this case, the compression occurs where the neurovascular bundle passes between the tendon of pectoralis minor and the coracoid process of the scapula. Tractioning is greatest with the arm in abduction, but even with the arm dependent, enough pressure from postural problems or tight pectoralis muscles can cause symptoms.
TOS can also compress the subclavian/axillary artery and/or vein.
Crutch use, joint subluxation, adhesions and scarring, muscular hypertonicity from postural dysfunction, trigger points, occupational stresses, emotion stresses, all of which lead to shallow breathing and poor sleeping posture.
SIGNS AND SYMPTOMS:
All thoracic outlet syndromes feature paraesthesia in the arm, forearm, hand, and fingers. Symptoms are usually unilateral, but can be bilateral, particularly if postural dysfunction is a main cause.
Anterior scalene syndrome is also noted for edema in the hands and fingers.
The cadaver videos demonstrate nicely the brachial plexus of nerves with relationship to TOS.
TOS can cause compression of any of these nerves.
I do these movements as slow as possible with control. I've condensed and I'm moving much faster for the 60 second IG. I like to perform this slowly and very focused on feeling it in my chest, platysma, and SCMs. More specifically the pla·tys·ma, which is a broad sheet of muscle fibers extending from the collarbone to the angle of the jaw. The #platysma#muscle attaches to the bone and skin around the lower jawbone (also known as the mandible), the action of this muscle mostly pertains to this area of the body. The specific actions of the platysmamuscle include: ●Pulling the corner of the lips out to the side and down.
●Pulling the jawbone down which opens the mouth
An overly tight platysma can cause an imbalance in the heads position on the neck shifting it forward causing the muscles at the back of the neck more specifically the occipital attachment a great deal of stress. Which can lead to migraines and an overall stressed feeling within the neck. By stretching the platysma regularly you counter the action of looking at a phone and down in your lap. Which allows for the SCM #sternocleidomastoid 2 operate under less stress and the opposing muscles on the back of the neck to function more in a balanced state. ¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤¤
All muscles are controlled by electrical impulses from the brain. Innervation is the process of the brain sending these electrical impulses to the muscles through a network of nerves. Each muscle receives these electrical impulses from a specific #nerve . Through trigger point therapy and long-distance resistance training the body can be balanced back into a natural state. #nerveflossing#stretching#neckpain#migraines#headaches#overworked#neckmuscles#BJJ#yoga#workout#mixedmartialarts#wrestling
🗣 sound on for cues 👉🏼swipe for nerve pics
Try this after a long car or plane ride! 🛫
Neuromechanical mobilizations are one of my favorite way to achieve relief from constricting patterns and potentially experience immediate increased strength and function of an area innervated by the targeted nerve. I love a recent @integratedkineticneurology meme about how our brain knows nerves, patterns and pathways as opposed to soft tissue parts like muscles (nothing is actually a part) but most gross anatomy courses don’t emphasize peripheral nerves.
A nerve “glide” or “floss” is intended to tension a nerve in a specific pattern and then pulse/slacken several times at various joints among the nerve in order to create space and improve signal quality
Intensity will vary for people and may be subtle if you’re well versed in stretching but it’s best begun at a 3 out of 10 intensity level and ramped up slowly. 🦵🏼
The obturator nerve is formed from the lumbar plexus, receiving fibers from the anterior divisions of L2, L3 and L4.
After its formation, it descends through the psoas major and emerges from its medial border. It then travels posteriorly to the common iliac arteries and laterally along the pelvic wall – towards the obturator foramen of the pelvis.
It enters the medial thigh via the obturator canal then divides:
* Anterior division: * Descends between the adductor longus and adductor brevis (towards the femoral artery). * Here, it supplies motor fibres to the adductor longus, adductor brevis and gracilis. In rare cases, it can also supply the pectineus muscle. * It then pierces the fascia lata to become the cutaneous branch of the obturator nerve.
* Posterior division: * Passes through the obturator externus muscle and then travels anteriorly to reach the adductor magnus. * Innervates the obturator externus and adductor magnus muscles.
.. #neuromechanics#functionalneurology#obturatornerve#psoas#adductors#sittingrelief#nervoussystem#peripheralnerves#experientialanatomy#movementwithabrainmembershipforteachers#upgradeyourstretching#anteriorhip#mobilitytraining#nerveflossing#movementculture #
11 995 April, 2019
#tbt At COAST, our practitioners are always looking to expand their knowledge and continuously refine their skillset.
COAST physiotherapist Lesley Brennan had the opportunity to take Michael Shacklock’s course on the application and practice of clinical neurodynamics. This practice helps to assess and treat symptoms or injuries potentially related to nerve issues.
To book an appointment with Lesley, check out the #linkinbio !
⚫️ If you are stretching your hamstrings you should be flossing the nerves! .
⚫️ It’s called the sciatic nerve! .
⚫️ Here the Movement Stability Class are finishing off their routine with sciatic nerve flossing! .
⚫️ Simply hold the back of your knee so it is in line with your hip at 90 degrees. Bend your knee back and forth to floss he sciatic nerve! .
. . 👉If YOU have sciatica, back pain or are having trouble stretching your hamstrings, YOU must be flossing the nerves! Enjoy 🚀
With precise technique between tension and translation, you can slide the nerve over the malleolus.
This is an anomalous one in which it passes more anteriorly than usual. Whilst not always symptomatic, technique for testing this is important because just doing the neurodynamic test may not find the mechanism.
Level 2 of the McGill method discussing the application of nerve flossing!
Nerve flossing is one way to reduce neural tension in various parts of the body. One common application is sciatic nerve flossing.
Nerve flossing is not for everyone but it’s a great for those who’s pain is beyond just musculoskeletal pain! —-
Questions? Give us a call!
4 4530 March, 2019
♠️ What is it?
The interosseous membrane of the forearm is a fibrous sheet connecting the radius and ulna, creating the syndesmotic joint between them.
It acts to separate the forearm into anterior and posterior compartments, it serves as an attachment point for several muscles, and acts to distribute compressive force evenly throughout the forearm.
♦️ What am I doing to it?
Directly? Nothing. The technique is called an interosseous release, but realistically it's more of a general joint play with reflexive effects throughout the entire forearm.
What I am doing however is attempting to mobilize the radius on the ulna.
By using my hand as a fulcrum, I can essentially encourage greater freedom in external rotation (supination) at the forearm.
♥️ When would I use this?
I find this a great overall general technique for most issues of the elbow/forearm/wrist (assuming mobilizations are indicated).
It's a very gentle technique when done passively, can be applied with greater force for a more direct technique, can be applied as an indirect technique, and couples well with active patient involvement (muscle energy, PNF, etc).
📍 Forearm or wrist pain? Come on in and let's take a look!
Have a friend experiencing issues? Tag them!
. #carpaltunnelsyndrome #pronatorteressyndrome#supinatorsyndrome#tenniselbow#lateralepicondylitis#golferselbow#medialepicondylitis#thoracicoutletsyndrome#gripstrength#wristpain#elbowpain#massageassessment#massagetherapy#nerveflossing#nerveentrapment#nervepain
Nerve mobilizations/glides/flossing are a way to mitigate radiating pain related to disk disease. They may decrease mechanosensitivity of the nervous system, and heighten compliance of nerve tissues to aid in resolving low back pain. Using nerve mobilizations for the sciatic nerves may promote healing of the soft tissues by stimulating the functions of the nervous system to improve nervous system adaptability and decrease sensitivity, helping to alleviate the symptoms.
Nerve mobilizations may be recommended for patients with low back pain accompanied by radiating pain. It is important to distinguish whether radiating pain in the lower limbs is caused by stimulation of the sciatic nerves or other cause. ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••🎥 speed x 1.5
1️⃣ Supine position with hip flexion, knee extension and ankle dorsiflexion/plantar flexion.
2️⃣ Seated position with cervical flexion coupled with knee flexion, ankle plantar flexion to cervical extension with knee extension and ankle dorsiflexion. Adding a slightly slumped posture may increase the stretch.
3️⃣ Seated position with cervical flexion/extension coupled with ankle dorsiflexion/plantar flexion and knee extended. Share this post or tag someone with symptoms of sciatica, low back pain, or hamstring tightness. ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••
Ref: Ui-Cheol Jeong, Cheol-Yong Kim, Young-Han Park, Gak Hwang-Bo, Chan-Woo Nam. The effects of self-mobilization techniques for the sciatic nerves on physical functions and health of low back pain patients with lower limb radiating pain.
J Phys Ther Sci. 2016 Jan; 28(1): 46–50.
There are several variations of neural mobilization techniques with some more intense than others. The following are just a few examples of upper extremity nerve mobilizations 1️⃣median nerve glides (most common nerve associated with carpal tunnel syndrome), 2️⃣ulnar nerve glides, and 3️⃣radial nerve glides. It is best to consult with your physical therapist before attempting self treatment in order to properly assess the possible causes of your symptoms.
The combination of nerve mobilizations and physiotherapy can be used as an alternative, effective non-invasive treatment for patients with carpal tunnel syndrome. Although neural gliding might be a complementary option to accelerate recovery of function, more high-quality research is still necessary to determine its effectiveness and the subgroups of patients who may respond better to this treatment. ••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••Ref:
Effects of neuromobilization maneuver on clinical and electrophysiological measures of patients with carpal tunnel syndrome.
Oskouei AE, et al. J Phys Ther Sci. 2014
Effectiveness of Nerve Gliding Exercises on Carpal Tunnel Syndrome: A Systematic Review.
Ballestero-Pérez R, et al. J Manipulative Physiol Ther. 2017
9 2036 June, 2018
💣Sciatic Nerve Flossing💥
It is called nerve flossing because we are trying mobilize the nerve up and down through the connective tissue. Give this a try if you are experiencing chronic tight hamstrings. Nerve tension can mimic hamstring tightness, so mobilizing the nerve can help to free up the nerve as it moves through the connective tissue.
When doing it make sure the head goes back as you straighten the leg and bend the leg as you tuck the chin to the chest. This helps to keep some slack in the nerve and get the flossing motion. If you tuck the chin to the chest and straighten the leg that creates maximum nerve tension and will cause increased discomfort. #thefirm#nerveflossing#tighthammies
🥋Thumb and index finger paresthesia, Infraspinatus pain? How is that related to my neck? Read on for an explanation:
🥋Compression of the cervical roots typically occurs from either osteophyte or disc herniation. Compression of the C6 nerve root results in radicular pain involving the shoulder, upper arm, and lateral side of the forearm and thumb. Weakness may occur in the deltoids, biceps, and pronator teres. Paresthesias may be felt in the thumb and index fingers. The bicep and brachioradialis reflexes may be diminished. 🥋The suprascapular nerve is a mixed nerve formed primarily by the C5 and C6 nerve roots and the upper trunk of the brachial plexus. The SSN travels deep to the trapezius muscle and then enters the supraspinatus fossa. It then courses through the suprascapular notch underneath the superior transverse scapular ligament. Here motor branches innervate the supraspinatus muscle and sensory branches are provided to the posterior glenohumeral joint capsule, acromioclavicular joint, subacromial bursa, and the coracoclavicular and coracoacromial ligaments. The SSN then passes through the spinoglenoid notch to the infraspinatus fossa where terminal motor branches are given to the infraspinatus muscle.
1️⃣ Suprascapular nerve glide: I find this to be less intense than the next nerve glide.. Tilt the head to the opposite side of the pain to create tension, the arm is abducted and brought behind the head. Repeat ~5-10 times.
2️⃣ Suprascapular nerve glide 2: A few days ago I could not even tolerate positioning myself into this. Raise the elbow on the involved side, depress the scapula and internally rotate the shoulder, now retract the shoulder and and slowly oscillate the arm while maintaining the position. The more retraction of the scap, the more intense the feeling of traction.
3️⃣ Band resisted deep cervical flexor isometrics: place the band at a given spinal segment and begin to add resistance, hold for up to 30 sec. move the band to another spinal segment and repeat. 🔥isometrics can be done as often as tolerated for strengthening, pain centralization and mitigation.
Be nice to the nerves.⚡️Too much gliding can 🚦them up.
12 22612 August, 2018
|3 WAYS TO HELP MOBILIZE THE ULNAR NERVE|
⭕The Ulnar nerve floss:
Nerve gliding exercises may help the nerve move more smoothly, and help ease pain. For the ulnar nerve, start off by grabbing the two fingers shown in video and putting your wrist into extension. Place the palm of your hand on the wall. Slightly twist your fingers outwards as this will add a stretch to the ulnar nerve. Slowly bend your head into and away from the arm that you have pinned against the wall
⭕The mask stretch: To stretch the ulnar nerve, take your index finger and touch it to your thumb, like an "okay sign." Bring your hands towards your face leading with your pinky finger like you are going to place it over your eye (like making a mask). This maybe a little difficult but remember not to push too hard, you just want a gentle stretch
⭕ Active movement: Start off by holding a plate or other flat object in your hand. Bring the plate under your arm as you push your elbow outwards. Begin to bring the plate behind, outwards, then back to the start position. This exercise requires control and flexibility of the wrist. It will reinforce the stretched and nerve flossing with active control
💡Sciatic Nerve Flossing💡
. . .
Here's the big idea- a nerve is like a super long piece of spaghetti 🍝 that starts in your brain💡 and ends in the bottom of your foot👣, it can get caught along the way. Nerve flossing is pulling the nerve one way and then the other way in order to mobilize the nerve so it can glide more easily through the surrounding tissues. ⚡️⚡️⚡️ ✅pre-test
See how high you can raise you leg
Make sure this is PAIN FREE
See if your leg lift improved