Shoulder Pain Stretch

When a person is walking, playing tennis and/or golf the torso should rotate as the arms swing across the body. If the torso does not rotate correctly, then the shoulder may experience excessive stress when performing certain movements (such as taking a back-swing with a golf club/tennis racket). This stretch targets the muscles that wrap around the torso improving rotation of the spine and thereby helping take stress of the shoulder and arm.

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Hip and Back Pain Stretch

The majority of the hip flexor group of muscles come from the lower back, cross the hip and attach to the top of the leg.  When these muscles are tight from prolonged sitting they can cause the lower back to be pulled forward toward the top of leg and compress the structures of the spine.  This can disrupt correct functioning of the hips, pelvis and back and lead to pain in all of these areas.  This exercise will help stretch the hip flexor muscles so that the spine, hips, and pelvis can move back into better alignment and experience less pain and discomfort.

Great Stretch for Hip, Knee and Back Pain

Activities such as walking, squatting, or lunging require coordinated movement between many areas of the body (e.g., the ankle must be able to bend to allow the shin to come forward over the foot and the knees to bend).  If motion is restricted in the ankle in any way it can cause pain and dysfunction to any number of structures in the body as they try to compensate.  Stretching the calf muscles on a BOSU Balance Trainer can help the ankle be able to dorsiflex (i.e., shin to come over the foot), thereby reducing the likelihood that possibly painful compensations will occur in other areas of the body like the knees, hips and back.

Self-Massage Exercise To Relieve Back, Neck and Shoulder Pain

One of the most common musculoskeletal deviations that cause pain to the back, neck and shoulders is excessive rounding of the upper spine (i.e., excessive thoracic kyphosis).  This is usually due to extended time spent in seated postures or as a result of chronic stress.  When the upper back is rounded forward too much it causes the neck, head, and shoulders to fall out of alignment and can lead to chronic pain in any or all of these areas.  Furthermore, when the upper back is rounded forward, the lower back tends to arch excessively backwards to pull the spine upright when the person is standing.  In these instances the lower back can experience stress and pain as a result.  This self-massage exercise is designed to recondition the muscles of the mid-upper back and help promote better movement of the entire spine, shoulder girdle and neck.

Corrective Exercise for Lower Back Pain

In today’s environment people spend more and more time seated at a desk, watching television, or driving their cars. As a result of this sedentary lifestyle the gluteal muscles do not have to work much throughout the day and can become very dysfunctional and weak. This self-myofascial release exercise is designed to recondition the tissues of the gluteal complex to help them function more effectively and relieve stress from the lower back and hips.

Exercise for Knee and Hip Pain

The IT Band (Iliotibial Band) attaches the Gluteus Maximus (butt) muscle to the lower leg. These structures work together to help control the leg as it rotates over the foot during all weight bearing activities such as walking, running, squatting and lunging.  Rejuvenating and regenerating the IT Band (i.e., the tissues on the side of the thigh) with this self-myofascial release exercise can help recondition it and take stress of the foot, ankles, knees, hips and lower back.

 

Self-Massage Technique for Knee Pain

The quadriceps muscles in the upper leg must be flexible to allow the knee to bend effectively.  When these muscles are tight or restricted, they can cause not only the knee to hurt, but the hips and ankles to get strained (and injured) as they try to take up the slack for the knee not working correctly.