FROM OUR EXPERTS
When all the weight in the world rests on your shoulders, it is very common to experience neck pain. Instead of trying to power through your day with handfuls of pills and a whole lot of misery, a few simple remedies can help you solve your own neck pain.
Chin Tucks : One of the most common reasons to experience neck pain is from the small joints (facet joints) in the back of the neck become inflamed and painful. The reason these joints are under so much stress is the fact that your chin tends to drift up and away from your chest. As it does so, the back of the neck gets pinched in a vise grip. Look in the mirror and notice what happens to your neck with certain chin positions. Now, tuck your chin towards your chest without flexing the entire neck. That chin tuck maneuver helps to stretch out the back of your neck and relieve pressure off the sensitive joints. This can be done while standing, sitting or even lying in bed. If you feel a “pop,” that’s okay becaus...
We have discussed in an earlier entry how our posture can affect the position of our pelvic organs, shifting them slightly forward to sit over the top of our pubic bone when we are in neutral spine. It makes sense to recognize how the position of our pelvis can affect our pelvic floor muscles and our pelvic organs, but how can our rounded shoulders effect our pelvic floor function?
To connect these two areas of our body, we have to take a good look at our abdominal and pelvic cavities.
The areas of our pelvis and our abdomen are one continuous body cavity. This is important to realize because as we take up space within our abdomen, it directly affects our pelvic cavity and its contents. Our diaphragm is continuously descending and ascending with every breath we take, taking up space as it descends and giving it back as it ascends. When we breathe in and our diaphragm draws down within our abdomen, we normally accommodate this by expanding our chest and our lower ri...
What is progressive muscle relaxation?
Progressive muscle relaxation, or PMR, involves tensing and releasing the muscles, one body part at a time, to bring about a feeling of physical relaxation.
Some studies of breast cancer patients have shown that PMR can help to reduce:
What to expect with progressive muscle relaxation
Researchers report that relaxation training methods, including PMR, work best if a person is trained before cancer treatment starts. The researchers also said that after 2 hours of training from an expert, patients are usually experienced enough to successfully practice the techniques on their own.
For a better idea of what to expect with PMR, try this exercise:
Begin by tensing and relaxing the toes of one foot.
Inhale as you briefly tense your muscles and exhale when releasing the tension.
Gradually, work your way up into the muscles of one leg, tensing and relaxing.
Repeat on the other leg.
Continue up your body, tensing and ...
You should know
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