How to massage your trapezius and neck with a ball Massage Monday 145
This week i'll show you a way to massage your own shoulder specifically upper trapezius or traps with a tennis ball or lacrosse ball.Either one works but use a tennis ball for softer pressure because it gives and lacrosse ball for harder pressure because it doesn't give.Since i always like a hard pressure i'll demonstrate with the lacrosse ball.Stand in front of the wall.Place the ball between you and the wall, and lean against it.You can move side to side or up and down by bending your knees.
Sciatica Leg Pain Relief
Rtf1ansiansicpg1252deff0deflang2057fonttblf0fnilfcharset0 arialf1fnilfcharset0 calibri generator msftedit 220.127.116.119viewkind4uc1pardsa200sl276slmult1qjlang9fs36 hi, i'm paula moore the chiropractor and i'm going to show you a sciatica leg pain relief exercise.It should be know that the majority of people who come to see me as patients who have been diagnosed with sciatica, don't have true sciatica.They do have leg pain that is mimicking sciatica.In other words, it is running through the buttocks and down the thight, right down to the ankle but it stems from a different place.It's not the sciatic nerve.It is from a tight muscle in the buttocks,.
Known as the piriformis muscle.It clamps down over the sciatic nerve giving you sciaticlike symtoms.Par you chiropractor can tell the difference between these two.True sciatica and a piriformis muscle problem.I'm going to show you a stretch to get rid of the piriformis muscle problem and the resultant leg pain.If you do this stretch and notice your leg pain starting to decrease, you probably didn't have true sciatica and that's great, because sciatica is harder to treat.Par so you want to sit fairly close to the wall and swing your legs up so your heels touch.
The wall.If you leg pain is on the left, then take your left ankle and place it over your left knee.Now some of you might find that this position is already very difficult to get into because your piriformis muscle has become very tight.If you want to increase the stretch, shuffle up closer to the wall with your buttocks.If you want to deepen the stretch yet again, slide your right foot down the wall so that your knee is bent.You can increase the stretch by gently bringing the left knee toward your opposite shoulder.That is the.
Top 3 Exercises for Tennis Elbow aka Lateral Epicondylitis
This is the top 3 exercises for tennis elbow.It is also known as lateral epicondylitis.Lateral meaning the outside of the elbow away from the body.Epicondyle is a bony part on the bottom part of your upper arm bone called the humerus that all of your forearm muscles on this side of your forearm attach to.So it is tennis elbow or lateral epicondylitis.The first exercise that we do is this.People with tennis elbow frequently will have trouble gripping something because when they do, these forearm muscles are painful.
And they are inflamed.So what we do is we stretch that lightly.You take your arm straight out in front, elbow straight, opposite hand on the back of your affected side.So if i'm having pain in my right elbow, my right elbow is straight with my left hand i am pressing down lightly on my right hand.I should fell a stretch right through that area that is inflamed.30 second hold.In the clinic, we do 3 times.So that is exercise 1 is a stretch.Exercise 2 what we do is you are going to go like this with a hammer.You can also.
Use a dumbbell like this if you grab one end.In this case, we will use the hammer.You want to rest your elbow on something or just have your elbow at your side.Then you are going to go as far as you can go one way and go back the opposite direction.This movement right here is called supination and for people with tennis elbow, they will frequently have pain doing that sort of movement.So if they are opening a jar or turning a door knob or something along those lines, they will have pain with that.Outside of the.
Normal rest, ice, compression and elevation once their inflammation has calmed down and they want to strengthen it so it doesn't return in the future, we have them do this movement.So lowering as far as you can one way and then going the opposite direction.3 o'clock, 9 o'clock, 3 o'clock, 9 o'clock.In the clinic, we do that 30 times.If it is too light, we will add a weight at the end.If it is too difficult, we will have the person just shorten up their grip on the object or decrease the weight.So 30 times.That is exercise 2.
Exercise 3 is a wrist extension.So what we do here is we grab a dumbbell or a weight.The forearm is resting on a mat, bend the wrist down and then extend it back up.Right here we do 30 times and we are using again those forearm muscles that are inflamed.When we see somebody with lateral epicondylitis, or tennis elbow, we want to make sure that they are calmed down first.That is usually with ice, rest, compression and elevation.Calm the area as much as possible.Get through that inflammatory.
Tennis Elbow Golfers Elbow Pain Stretches Ask Doctor Jo
Playing on guitar oh man, my elbow hurts.Hey everybody, it's dr.Jo! and today we are going to talk about elbow injuries.So i'm going to go through some stretches to show you how to get that elbow feeling better.You might have heard of tennis elbow or golfer's elbow.So we'll go through a set of those, and hopefully get you feeling better soon.What i'm going to show you now, is some stretches for medial or lateral epicondylitis.Say what! most of you have been diagnosed as probably tennis elbow or golfer's elbow.And basically.
What that is, is a tennis elbow is when you have pain on the outside of your elbow.These muscles coming through here.Those are your extensor muscles, and then your golfer's elbow is going to be on medial side, and that's the inside.Those are your flexor muscles, then ones that pull it in.So what i'm going to have you do is you're just going to start off with your arm out.You want to go gently first, so to stretch out your outer muscles, those wrist extensors, you're going to pull your arm down.Now this is a stretch so you're.
Going to hold it for 30 seconds, do it 3 times each.Now you can alternate if they are both kind of hurting a little bit.You can go back up this way.Now that's going to stretch out those underneath muscles, those flexor muscles.So same thing, 3 times for 30 seconds.Now if that feels pretty good, and that's not getting quite the stretch you want, then you can use your other hand for some overpressure.So what you're gonna do is bring your other hand across, go down, stretch out those extensor muscles.Pull that hand all the way down,.
You can see how far down that goes.Now if it's hurting, you're probably not going to be able to go that far right away.You're still going to hold it for 30 seconds, do it 3 times, and for those inner flexor muscles, you're going to go out.You're going to hold that there for 30 seconds.Now you can also do this against a wall if you want to.If that's a little hard for you to pull, you can put your hands up against a wall and put.
How To STOP SCIATICA LOW BACK PAIN At Home With Massage
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Pain In Arch Of Foot Plantar Fasciitis Treatment Tennis Ball Massage
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Tennis Ball Rolling Exercises For Upper Back Pain Missoula Chiropractor Krieg Tip
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