Trigger Points in muscle and other soft tissue are one of the most common causes of a wide variety of pain and dysfunction, including (but not limited to):
• Achy persistent pain
• Severe local pain
• Arm / leg pain
• Back pain
• Radiating pain
• Weakness
• Stiffness
• Pain resulting from a medical condition, such as
– Migraines
– Sciatica
– TMJ dysfunctions
– Arthritis
– Fibromyalgia
– Carpal tunnel syndrome
– Soft tissue injuries
– And more…
Resisted Shoulder Retraction
*This exercise may also be performed using a cable row machine or by looping a piece of elastic resistance band over your feet while sitting on the floor with your legs directly in front of you.
Desk workers should periodically perform the “Brugger relief position” to help maintain good sitting posture.
Here’s how to do it:
Learn more about proper workstation ergonomics in this video.
Before grabbing a bite to eat, drink a full glass of water first. Many times, thirst can be confused with hunger.
Begin standing with your thumbs on your rib cage and your fingers on the crests of your hip, making sure not to approximate your fingers throughout the exercise.
Stand on one leg with your knee bent only slightly.
Slowly flex forward from the hips moving your chest toward the floor, making certain not to flex your back. Return to an upright position.
Repeat 15 repetitions on each leg once per day or as directed.
Truth: Stretching and soft tissue work (like foam rolling and massage) may seem like the bread and butter of mobility, but there’s more to know. “If you have a true mechanical mobility problem, soft tissue work and different stretching techniques are definitely great options,” says Ardoin. But you might experience tightness or a loss of motion that doesn’t have anything to do with tissue restrictions like tight muscles or joint stiffness.
“In these particular people, they actually have the mobility needed, but their brain doesn’t know how to access it,” says Ardoin. This sort of muscle-brain disconnect could be because of current pain, previous injuries, or, “sometimes people just forget how to move,” he says.
In this case, your muscles are working against each other instead of synergistically—and it’s not something stretching or foam rolling will fix. The good news is that there’s not actually anything physically wrong. The bad news: This is tough to diagnose on your own. “If you have a loss of motion while you perform the motion yourself but have full ROM when performed passively, then it’s safe to assume that you have the ROM available but your brain doesn’t know how to access it,” says Ardoin.
For example, let’s say you have a “tight” shoulder. Make a large, slow circle with your right arm. Then totally relax your arm while someone else rotates your arm in a circle for you. Did it go farther while you let the motion happen passively? Ding, ding! Could be a brain problem, not a muscle problem. Think this might be you? Seeing a trainer or physical therapist to confirm it (and help you work on the issue) can’t hurt.
Have you ever started a new exercise program and then suddenly gained a few
pounds? Don’t fret. It’s normal! Exercise is a stress on your body, which creates micro
tears in your muscles, and the inflammation from those tears will cause you to retain
more water. Your body will also start to store more glycogen in your muscles to make
sure you have plenty of fuel to burn during your next workout. Those two things will
cause a temporary weight gain when you first start working out. A better way to track
your progress will always be to take measurements. If you’re losing inches, you’re
winning!
