Stretching
Getting a Grip: Hand and forearm self-care
What do rock climbers, pole-vaulters and baseball players have in common? The total dependency of their hands not failing them at the most critical point. All these athletes rely on their hand and forearm health for not only sports but also for everyday life. And no matter the sport or profession, everyone’s hands get much…
Piriformis Syndrome: What A Pain In The Butt
A bit of anatomy and physiology: The Piriformis muscle is located beneath the Gluteal muscles in the buttocks. In that same region, the Sciatic nerve passes from the lumbar region of the spine, through the pelvis (beneath the Piriformis) and extends down the back of the legs. If the Piriformis muscle is tight, it creates…
Stretching and Self-massage of the Pectoral muscles
When your parents told you to stop slouching and stand up straight what did you do? Other than mutter a smart remark under your breath? You PULLED both shoulders backwards and felt a tight sensation around the front of your chest. Those muscles that feel tight are the pectorals. This two muscle group is responsible…
Tennis Elbow: overview and self-care
A repetitive stress injury that is becoming more and more prevalent is tennis elbow. Not only limited to those playing tennis, recently it has become more common to those who do a lot of computer work. Plumbers, carpenters, hairdressers, weight lifters, and cooks; anyone that does a lot of repetitive wrist and forearm activity is…
The Levator Scapulae – what a pain in the neck!
When you wake up in the morning with a crick in your neck, or feel a burning on the top of your shoulder blade, or have trouble turning your head to look behind you when you’re driving, the culprit may be your Levator Scapulae! Anatomy fig 1 Origin: Transverse Processes of the Cervical Vertebrae (Upper…
IT band syndrome or Why is my IT band sore and what can I do about it !?
Many athletes, especially endurance athletes, suffer from Ilio-Tibial Syndrome (ITBS). ITBS is an inflammation of the Ilio-Tibial band (ITB) at the knee, causing outer knee pain. The causes of ITBS can be varied but the treatment options are usually the same: massage, stretching and strengthening. What causes ITBS? The IT band is a fibrous band…
Should I Stretch Before Exercising?
Stretching has been common practice promoted for years by our coaches, personal trainers, fitness instructors, physical therapists, sports physicians, massage therapists… However, there is currently a lot of debate surrounding the benefits of stretching and the whole view of stretching is slowly shifting. Here is an update with some key questions. Should I stretch before…
Self-Care Tips to use in-between massage sessions
Getting regular massages has many benefits, but those benefits are tremendously increased if self-care techniques are used in between sessions. This “homework”, given by your therapist, usually includes: hot/cold therapy, stretching, self-massage, lifestyle habits and rest. 1) Hot/cold therapy: Hot therapy: heat helps soothe and relax the muscles, and increases blood flow to the area. It…
What Exactly Is a Rotator Cuff?
The shoulder is the most mobile, and one of the most complex joints in the human body. The glenohumeral joint (where the head of the humerus articulates with the glenoid fossa of the scapula) is the only point at which bones make contact; everything else is a balance of tension in the muscles connecting the…
An overview of lower back pain
Although we specialize in athletic massage, many people, including athletes, come to our massage practice complaining of lower back pains. Indeed, it is estimated that 80% of people suffer from lower back pain at some point in their life [1]. The majority of these sufferers are between 30 and 59 years old. There are…