Simple Stretches for Short Muscles in Your Chest and Arms

Here are some simple ways to stretch the muscles in the front of your chest and arms.

But first, are you wondering why you would want to stretch those muscles?  It’s because short muscles in the front of your body very often cause pain in the back of your body (and headaches, too.)

It’s “cause and effect.”

Short front muscles are the cause of your pain.  The pain in your back, arms, neck and head is almost always caused by short anterior (front) muscles.

Your pain is the symptom.  Pain means something is not right.  Pain can mean that shortened muscles are pulling you out of balance.

So, back to the stretching…

Gravity will work with you, instead of against you, if you use this simple tool to stretch:  a long, thin, foam noodle.

The foam noodle is also called a swim noodle, or a foam roller.  Kids use them to play in the water.  They are sold in many stores and only cost a few dollars.  I’m going to tell you how to make your own roller, too, in case you can’t find one.

This foam noodle is about 5 or 6 feet long, and about 4 or 5″ across (diameter.)

Put it on the floor.  Lay on it lengthwise, so the noodle is behind your spine and head.  The whole length of your spine (and your head) is supported on the noodle.  There will be some “leftover” noodle between your legs and over your head.

And, just lay there.

How simple is that?

While you are on the noodle, let your hands be at your sides.  Put the outside edge (baby finger) of your hands on the floor.  Better still, place Continue reading “Simple Stretches for Short Muscles in Your Chest and Arms”

Share

Simple Stretching Tips for Muscle Pain Relief

If you have back pain, neck pain, pain in your arms, or headaches, there is a really great chance that you need to open, relax or stretch the muscles in the front of your body.

The muscles in the front of our bodies shorten and become “tight” because those are the muscles we use in shortened positions most of the time.

You sit with your legs bent and in front of you.  You work with your and hands in front of your body.  And, if your posture is not the best, you also have your head in front of your body most of the day.

How do short front muscles cause headaches, back pain, pain in your neck or arms?

Simply like this.  When any of your muscles are tight, they pull on other muscles and cause them to be stretched.  Muscles which get over-stretched complain–they give you pain.

Stretching will help you get your muscles and body back in balance.

Here are some simple stretching tips.

Use gravity.  Let gravity help you.  It can be your friend.  You know how the force of gravity is always pulling you forward and down?  If you lay down on your back, and let your arms drop gently backward, that same force will pull them farther back and help stretch your chest and front-of-arm muscles.

It is so much easier to do a stretch while gravity “assists” you, when you are laying down, rather than when you are upright.

You can stretch your chest and arm muscles at the edge of your bed.  Be on your back and let your arms “fly” like a butterfly, in gentle wide swoops.  You can also Continue reading “Simple Stretching Tips for Muscle Pain Relief”

Share

You Went to a Massage Therapist for Your Back Pain–Why Didn’t It Help?

I recommend therapeutic massage for almost every type of physical pain.

Why?  Because it works!

Massage is old medicine.  It’s used all over the world for a wide variety of ailments.

Why?  Because it works!  (Oh, I already said that, didn’t I?) 🙂

But sometimes when you go to a massage therapist your pain doesn’t go away.  Maybe it feels better for a short time, or even just while the therapist is working on your painful area.  But, it comes right back.  Or, it is back within just a few hours.  Or, doesn’t feel better at all.

When that has happened to one of my clients, I told them what that means.

That means I was wrong about the cause of their symptom (their pain.)  It means I didn’t work on the muscles or soft tissue that was the true cause of their pain.  That means we have to try again.

The unfortunate thing is, many massage therapists only know how to do a relaxation-type massage.  Relaxation or stress-reduction massages can be really great, but…

When you have pain, a relaxation massage probably won’t give you much benefit.

If you have pain symptoms, and you want relief, you will have to find a massage professional who “knows his or her stuff.”  Someone who can assess WHY you are having pain.  Someone who can figure out a “treatment” plan to help you become pain-free.

If your massage therapist rubs and presses on the painful area (and some will do this for the whole hour) and your pain doesn’t go away, then that therapist doesn’t “know their stuff.”

And, if that therapist can’t figure out why your muscle won’t release (relax) then she doesn’t “know her stuff.”

And, if she says it’s the worst “knot” she has ever seen, she should not be in the massage field at all, in my opinion.  Her job is to help you feel better, not worse.

When your painful muscle spasm won’t release, it Continue reading “You Went to a Massage Therapist for Your Back Pain–Why Didn’t It Help?”

Share