Pose Longer, Run Farther, Feel Better

Pose Longer, Run Farther, Feel Better

You may feel that life did not bless you with the best knees. Whether you feel discomfort during a yoga pose, a run, or just moving about day to day – there is chance that a muscle a little higher up is the culprit.

The Gluteus Maximus and commonly known as your glute, is the biggest muscle in our body. This muscle helps to cushion us when we fall, externally rotate our legs, and propel us as we walk. This muscle can also be the cause of your knee pain. The Gluteus Maximus (one of three glute muscles) attaches to the top of your hip bone, right on the side. The muscle doesn’t stop there, it becomes a tendon and continues down to the outside of the knee. If this muscle does not have adequate flexibility, it affects the entire chain down the leg to your knee. So if someone favors one leg, juts their hip out when they stand, or habitually crosses their legs, they could develop a knee issue. We also see problems with athletes such as runners and with people that spend long hours sitting at their desks.

Working on the Glute Max and surrounding muscles releases muscular tension that can be influencing the hips and knees. Releasing this tension can give you the best chance to hold a longer pose, run a little farther, or move more comfortably through your day.

Keep Your Shoulders LYMBR Without Limitations

Keep Your Shoulders LYMBR Without Limitations

Frozen shoulder – if you’ve ever had it, you know how debilitating it can be. You may feel fine one day, then the next you attempt to put on your coat and you can’t reach behind your back without pain and stiffness.

Frozen shoulder or adhesive capsulitis, is a musculoskeletal condition that causes pain, stiffness, and limits the range of motion in the shoulder, making it difficult to elevate your arm, and decreasing the external rotation of your shoulder. This condition can greatly limit your ability to play your favorite sport like golf or tennis, limit your ability to practice yoga or workout at the gym, and just as importantly, limit your ability to perform simple daily tasks like putting on your coat, reaching up high to put something away, or even washing your back.

The exact incidence and prevalence of frozen shoulder is unknown, but it affects approximately 2% to 5% of the general population and mainly adults 40-65 years of age, with more cases appearing in women. The condition usually starts with one shoulder and commonly affects the opposing side years after the onset of symptoms in the first shoulder, but it does not affect the same shoulder twice.

Performing stretches on the isolated muscle is crucial to gaining and maintaining normal range of motion of the shoulder joint. We focus on the four rotator cuff muscles that surround the shoulder joint. But there are other muscles associated with shoulder elevation and rotation that are often overlooked and must be stretched as well. Some neck muscles like the Trapezius and Levator will be stiff on the same side of the affected shoulder. Also, part of the back muscles like the upper Latissimus play a role in shoulder rotation and depression of the shoulder. Stretching these areas as well will increase greater range of motion rather than focusing solely on stretching the shoulder joint muscles.

There are regression and progression stretches that can be executed depending on the severity of the frozen shoulder. Since the condition can affect both shoulders, our practice is to stretch both sides.

While it may be tempting strictly from a comfort standpoint, one thing to avoid is decreasing shoulder movement in the affected shoulder. Consistent stretching and strengthening exercises can get you to use more of the shoulder and greatly benefit in improving range of motion and thawing out that frozen shoulder.

Cold Days, Stiff Bodies

Cold Days, Stiff Bodies

As the cold days of winter start to add up, you may start to notice pain and discomfort in your body. This is a natural and very common occurrence this time of year. When our bodies start to get cold, the first thing we do is hike up our shoulders, round our back and bury our chin. Even while sleeping, we curl into a ball in hopes that we will get that satisfying warmth. And chances are, you are not moving as much as you do in warmer weather.

In colder weather, our nervous system activates changes within our bodies to help regulate body temperature. Vasoconstriction occurs, where muscles tighten to constrict blood vessels throughout the body. Less heat reaches the surface of our bodies and in turn our core temperature can remain steady for our vital organs (Homeostasis).

Our bodies adapt to the positions that they are put in and the conditions they are exposed to. Over time, our muscles will shorten and become stiff.

Having a rounded back and shoulders, along with a protruded chin places a lot of stress on the upper back and shoulders. Stretching the muscles in the neck, upper back and shoulders which all support the cervical and thoracic portion of the spine, provide a lot of relief. Muscles like the trapezius, levator scapula, sternocleidomastoid, and rhomboids. These muscles are also very important for maintaining proper posture. After having these muscles stretched, people often feel taller and more open, and feel relief from pain and stiffness.

Temperature plays an important role in the way your muscles contract. It’s a lot more difficult for muscles to contract in cold weather as opposed to warmer conditions. The temperature affects how easily oxygen is released from hemoglobin to the muscle. In colder weather, the rate that oxygen is released is slower. Which means there is less oxygen available for the muscle, causing the muscle contraction to be difficult. This is where stiffness is felt. Oxygen intake is very important, as it is what fuels the muscle.

By regularly stretching with good form, you are promoting efficient blood circulation. The circulating blood provides oxygenated rich blood and nutrients to the muscle. This fresh blood is what is needed for the muscle to have proper function, strength, and flexibility.

Another way to increase your oxygen intake is to get more exercise. Be sure to warm up with active stretches and movements first. Injuries like muscle strains happen more often while exercising with cold muscles. Active stretching helps blood circulation to the muscles and warms them up.

Let’s continue to stay active and avoid poor movement patterns in the upcoming winter months. This can be achieved by warming up before exercise and properly stretching. Stay warm and BeLYMBR!

Written by, Michael Eaton. Michael is a Stretch Therapist and Asst Manager in our Darien, CT studio.

STRETCHING MYTH: When muscles are flexible around a joint, you will get injured.

STRETCHING MYTH: When muscles are flexible around a joint, you will get injured.

The idea that tight muscles perform better is a common misconception.

In order for muscles to perform at their best and protect a joint, they must not only be strong, they must be flexible. It doesn’t matter how strong your muscles are around a joint, if they lack flexibility you risk imbalance and injury.

A strong muscle has the ability to lengthen and shorten at an adequate rate while acclimating to the forces placed on it. When the muscle is tight, it lacks the ability to fire properly due to poor adjustments to tensions being placed on it. When a muscle fires incorrectly, it causes a chain reaction throughout the entire body, throwing off your balance, posture and functional ability.

When a muscle lacks flexibility, it also restricts your joint’s range of motion, decreasing mobility, and creating muscular imbalances around that joint. In all sports and activities, proper form is imperative for maximum results and to prevent injury. Proper form can only be achieved if all the muscles that are involved in the movement are healthy and flexible and able to meet the demands being placed on them.

A tennis player came to see us complaining of recurring elbow bursitis. After evaluation, we found that her bursitis was a result of tight muscles surrounding her elbow joint. This tightness caused a friction force to be applied to the bursa, inflaming it. We stretched the muscles that surround her shoulder and elbow in order to increase blood flow and decrease pressure in the joint. After two sessions with our stretch therapist, the client reported that her pain was 100% relieved. Now that her elbow joint is more mobile, and the muscles are able to fire properly, she is able to play multiple sets without the added stress on her bursa.

Continued sessions with us have helped her to decrease tension forces in her elbow, increase mobility, enhance her posture and improve her tennis form and performance. She is now able to play longer and stronger without pain. Regular stretching sessions have taken her game to another level.

Stretching and Weight Training: A LYMBR stretch therapist and personal trainer’s perspective.

Stretching and Weight Training: A LYMBR stretch therapist and personal trainer’s perspective.

Strength Training continues to grow in popularity, more now than ever. It’s no wonder considering the many benefits – an increase in muscle size and strength, the ability to help maintain a lower body fat percentage, stress management, and, of course, the benefits we see in the mirror.

The few minutes you may (or may not) spend stretching after a workout are not effective enough to give you the benefits you need to keep you progressing at the gym, and keep your risk of injury to a minimum. An hour a week of proper, purposeful stretching will help keep you on your 4-5 hours a week schedule at the gym.

An avid weight trainer who focuses on upper bodywork came to us with lower back pain. A postural analysis was performed and it was identified that his shoulders were rounding forward. The anterior side (front) of his upper body became tight (overactive) due to the weight training, and the posterior chain (back) of the body became weaker (underactive).

The cause? Strength training shortens the muscles and creates microtears on the tissue during a workout. These microtears are caused by the tension placed on the muscle from using weights. Through this process, the length of the muscles is shortened, and over time, the more these fibers remain shortened, the more prone you became to injury and compromised posture.

The physiology of the body is very good at seeking equilibrium. The body will always seek a balance in which the body creates a stable environment. But in our client’s case, this new stable environment came at a cost. Rounded shoulders created an imbalance within the mid-line of this body, creating an improper posture. And thanks to gravity, the weight-bearing lumbar spine had to support more weight due to the slight protruding head that comes with rounded shoulders, resulting in lower back pain.

Stretching the muscles of the anterior portion of his upper body helped him regain better posture by lengthening the appropriate muscles. As the muscles lengthened, the rounding in his shoulders decreased. As his body found its new, more efficient equilibrium and his posture improved, the pain resolved as the pressure was taken off his lower back (primarily his Latissimus Dorsi).

We are often asked, “what is the best set of stretches for weight lifting?” The answer – there is no specific stretch regimen. It all depends on each person’s body blueprint, and what they need according to their overall assessment. Whether you’re a beginner, moderate or frequent gym member, every stretch protocol is different.

Our sessions helped him to better understand how his body works and how to be conscious of when his body is in need of a stretch. His workouts are more effective, his movements are more efficient, his training can progress, and he will reduce the risk of further pain or injury.

Written by Noah Moore. Noah is a Stretch Therapist in our Darien Studio as well as a certified personal trainer.
Is IT Band Syndrome Limiting Your Miles?

Is IT Band Syndrome Limiting Your Miles?

Iliotibial- Band syndrome, is otherwise known as IT Band Syndrome and ITBS. Make no mistake ITBS is not BS! This will stop a runner in their tracks or hinder you from using the stairs. ITBS is one the most common overuse injuries afflicting up to 12 percent of runners, both beginners and elite. ITBS is most commonly observed as throbbing pain on the side of your knee and can be debilitating if not treated properly

IT-band Syndrome can originate in many ways. One area that can influence this issue has to do higher up the leg with a muscle called the Tensor Fascia Latae (TFL). The TFL becomes the IT band and goes down the leg to connect on the outside of the knee and can rub against the bone. When the TFL muscle gets too tight it can cause compensations, increasing the tension area in the knee leading to inflammation and pain. The pain can be so severe it and can slow down even the most seasoned runners.

Help keep IT Band syndrome off your radar by making the right stretches part of your routine! It is important to stretch the individual muscles around  the lower body including the glutes, hamstrings, and the abductors – even low back muscles. Keeping these often-used areas flexible will help prevent ITBS and keep you running pain free!