That is not a good thing.

But, if you strengthen your back muscles, they will keep you from collapsing forward.  How cool is that!

You can strengthen your back muscles by doing resistance exercises.  If you are a big strong man  you might prefer to go to the gym or lift weights.  That is absolutely fine if you are careful to lift perfectly.  If you are lifting more weight than you can while moving perfectly, you are lifting too much and you aren’t using your muscles properly.  That means the potential for injury or strain and pain.

I used to work with a competitive body builder and she said if you can only do one repetition perfectly, then only do one.  You can add more when you can do them perfectly.

If you are NOT a big strong man, you may prefer to use the methods to get a strong back that I prefer.  I have written lots of articles about getting strong simply while you are on your back in bed at

http://SimpleStrengthening.com

I designed the movements that I talk about in most of the articles so that anyone can do them.  Even you and me. 

You do have a smart body and it wants to be well.  It just needs a little help from you.

I’ll bet I told you before:  You can’t hire someone to do your push-ups for you.  But I do try to make it easy for you to have natural muscle pain relief.

The following request for help is very specific about the location of the pain: the bottom half of the shoulder blade and the outer side of the shoulder blade near the armpit.  Using a movement with the arm in front of the body makes it worse.

Here is the email:

“I really need your help for my shoulder problems from which I am suffering from past many years.

I am getting pain on my right shoulder, on the lower half of the scapula muscle(Teres minor and major area) of my shoulder. The pain exists at approximate all the time but increases if I repeatedly do an activity (A simple activity like holding a book will aggravate the pain). I can always feel their is a difference between my right shoulder and left shoulder because of the pain.

I have shown to many doctors and had done many tests but they could not come out with any conclusive results. Their advice was just to strengthen my shoulder muscles and to do some physical activity.

Whats the best way to strengthen my shoulder. Will joining gym will be a good option or doing Aerobics .

Please suggest if something better can be done.

Thanks,”

Here is my response:

Based on the information you gave me, here is my best thought.  You did not say you are right handed, but I bet you may be.  This area often becomes aggravated on the side of the dominant hand.

Thank you for your kind words about my website.  I appreciate the opportunity to be helpful to people.

Here’s what I suspect:  (a)  The muscles in the area you have pain can get “tight” because they are being overstretched (your arm is not next to your body, rather it is stretching forward to reach) OR (b) they can get tight because you hold your elbow slightly BEHIND you.

The solution for (a) involves:

• strengthening your back and there are simple directions at http://SimpleStrengthening.com
• stretching the muscles in your chest and the front of your arm
• bringing your arm into neutral when you work rather than reaching forward, and
• massaging the painful area and the area that surrounds it.

Massage and changing the position of your arm will also help (b).

So, what kind of massage will help?

In this case, the muscles that are involved are usually where the pain is so that is the area to treat.  You can use ice massage or ice packs, you can go to a professional massage therapist, or you can ask a friend or family member to “pinch” that area.

As the tissues have become tight, contracted, or bound together, pinching is an easy way to release them and get the circulation flowing again.  Yes, it will hurt a bit.  In fact, if it isn’t uncomfortable your helper isn’t pinching enough.

The idea is not just to pinch the skin but to grab as much of the muscle and tissue as possible and pinch or compress it for several seconds up to 30 seconds.  If they can do this to the whole area, that would be ideal.  Do several pinches.  Later, after perhaps 10 minutes or so, you will notice that the original pain has diminished or is completely gone.

You may also press into the area of the teres (armpit near shoulder blade) and yes, it will also be tender.  Tender or uncomfortable means it is tight and needs to be released.  You may be able to do this yourself or you may be able to accomplish it by laying on a tennis ball and using that as a tool to press against your lateral scapula (outside of your shoulder blade).  Again, ice massage is an option.

There is a lot of information about how to find a massage therapist who can specifically help you at http://CarpalTunnelPainRelief.com Just scroll through the Categories to Massage.  Look around at the other Categories, too, if you wish.

If you look at the Self Help Category, you will find more info that will be helpful even though you don’t have carpal tunnel syndrome.  Why?  Because all parts of our body are attached to every other part!

Here is one article that I think will help:

http://www.carpaltunnelpainreliefnow.com/2009/05/action-steps-to-reduce-relieve-carpal-tunnel-pain.html

This article covers a lot of what you need to get rid of the pain in your shoulder.

Please write again if you need more detail or want to add any additional comments or symptoms about your shoulder pain.

Best wishes to you for speedy pain relief,

Kathryn Merrow
The Pain Relief Coach

I received some email from Raven Fisher who has MS.  Raven is a remarkable woman who is proactive in her care.  She does things for herself.  She is an inspiration!  And that is her message.

People write to me and basically say “I feel better now because of something that you said.”  Everyones’ words are different but their message is similar.  Something that I said made a difference for them–it helped them feel better.

The reason it worked is because THEY worked!  They did something to help their smart body feel better.  I only provided a little bit of information that they needed.

When Raven first contacted me, she told me that my carpal tunnel pain relief information was helping her even though she did not have carpal tunnel syndrome–she had MS.  How could this be?  It is because each part of your body is attached to every other part.

I asked Raven if I could share parts of her following emails with you and she graciously said Yes.

Here is her story.

“Four years ago when I was diagnosed with MS I also got the terrifying news that my life expectancy is 2yrs.  Knowing what is actually wrong with me I immediately thought no way, who said so?  God did not say it so I don’t believe it!  I was in a wheelchair, could not walk, talk properly, read a book, focus on touching things.  My brain told me to pick up that pen but my body did not want to.  I did not know when ever my bladder and colon wanted to work, it always came as a surprise.  Even when I was in public, embarassing, but hey, I blamed it on being a paraplegic, wonderful how people just assume that is the way it is supposed to be for me!”

“I refused to accept it and started pulling myself up!”

Within six months I started walking, robot-like.  Everything I did was an achievement for me! I started being able to read again, my speech and abilities improved.  I still kept on losing weight, I am 1.79m and weighing 44kg was a bit much! Today I’m a healthy 55kg, and will be staying on 55kg.  When I was diagnosed I kept faith for my daughter then only 12, and my 2 cats!  There is many other things that was wrong, that is now in the past.  I do not like talking about me having MS.  In the end I will not be Raven anymore, I will be that woman with MS.”

Why do some of us grow old so quickly and other stay youthful?

Here are 3 reasons:

1.  Attitude.  Optimists may not always have the most realistic outlook, but they live longer, healthier lives than pessimists and enjoy living more.  Attitude can be learned and unlearned.  A healthy attitude includes gratitude and happiness.

2. Nutrition.  People who give their bodies all the nutrients it needs are much more likely to be healthy and feel better longer.  This gets harder and harder as more of our “food” comes from factories rather than farms and gardens, but it CAN be done.  The best place to buy your groceries is in the produce section, and if possible, the best ones to buy are organic.  Try to eat a lot of different colored foods (and Froot Loops don’t count.)

3.  Posture.  When you lose the fight to gravity, and gravity is winning, your heavy head moves in front of your body.  Then, gravity can pull you forward even more!  Your posture can be corrected, at least enough to relieve some of your pain.  Posture is a BIG key in aging.  When you collapse forward, your organs gets squashed.  How can your heart function its’ best when it is being compressed?  How can your intestines and stomach do their best job?  This is a common cause of constipation.   You can overcome poor posture by stretching the muscles in the front of your body and strengthening the muscles in the back.

George Burns, the comedian, said:  “It’s okay to get older, as long as you don’t get old.”  I’m sticking with George!

1. It relaxes the muscles around your chest, ribs, shoulders and neck.  These are the same muscles that get tight and cause headache symptoms.
2. Yoga helps reduce your stress.  When you’re feeling all stressed, your muscles “clamp down” on nerves that go to your head.
3. It helps strengthen the muscles of your backside, and makes you long and strong; it creates muscular balance.  A strong back and a long, strong body helps you have good posture.  Good posture, with your head over your body instead of out in front, reduces headaches.
4. Yoga gets your circulation moving and that helps move the metabolic (body) wastes out of your body.  It reduces swelling which can also be a cause for head pain.
5. It helps you become more “in tune” with your body.  When your muscles start to complain or your head starts to hurt, you will be able to figure out the cause and correct it.
6. Yoga can help reduce your blood pressure, but if you are having high blood pressure headaches, you’d better get to a doctor immediately!

Yoga is a full-body stretching and strengthening movement program with a lot of benefits.

If you take a class, always remember:  It’s your body.  If a move doesn’t feel appropriate to you, or feels like it will make your head hurt or your headache feel worse, DON’T DO IT.  Instead, practice a different movement (pose) or breathing.

So, yoga helps take the pressure off the muscles around your head and neck, and helps you relax, and reduces stress, and improves your breathing (shallow breathing could also be a cause of your headaches by not giving you enough oxygen.)

That’s how yoga can help you get rid of your headaches.

People with poor posture look like they are leaning or collapsing forward.  Often their head is way forward in front of their body (“forward head posture.”)  The curve in their neck is either too much or too flat, and so is the curve behind their waist. Their shoulders round forward.

Poor posture impacts a LOT of your body!  Almost every part of your body is affected by collapsed posture.

Here are several things you can check so you will know whether your posture is good or not-so-good.

1.  Stand up and hold your arms at your sides in their usual position.  Look down.  If your thumbs are pointing to each other, your shoulders are rounded forward.  Your chest muscles are tight and shortened.  They are pulling your shoulders forward.  But, if your thumbs point straight ahead, your shoulders aren’t rounded forward.

2.  Are you constantly straightening up and constantly collapsing forward again? That’s a clue that the muscles in the front of your body are short and pulling your forward.

3.  Are your feet flat or do you have nice arches?  Flat feet will cause your posture to collapse because flat arches move your weight forward.

4.  Does the front of your neckline choke you or always slide backward?

5.  Do you get a lot of headaches, pain in your neck or back?  Those are symptoms caused by poor posture.

If you discover that your posture isn’t so good, there’s a lot you can do.  There are articles at Simple Strengthening that will help you get straight and strong.

And, I have good news for you!

Bodies want to be well and you can correct your posture.  When your posture is better, you will have less pain in your head, back, arms…all over!

So how long did it take you to develop these “bad” habits?  And, what are they?

Only you can answer the first question, but it probably happened over a long time.  You probably already know the answers to the second question, but I’ll list a few here.

• Poor or slouchy posture.
• Not enough healthy, fresh foods; too much processed, “fast” and “junk” foods.
• Too little movement and exercise.
• Too much television viewing and too little sleep.

I have GOOD NEWS for you!  You can change all of those things, and more.  Your body wants to be well and healthy.  Sometimes it just needs some help from you.

Unhealthy habits interfere with your good health.  They are not health promoters. You want to feel good until you die, right?

So, how long does it take to create a healthy habit?

I have read that if we do something faithfully for 21 days, it becomes a new “habit.”  That’s not too long, that’s only 3 measly little weeks, right?

If you forget, forgive yourself and just get going again.

Here are some tips to help you get started so you can change “bad” habits into “good” ones.  Let’s use slouching as an example.

• Identify your problem behavior.  Put a name on it like “I slouch.”
• Imagine what your life would be like with your new habit.  (I will look better.  My back won’t hurt.)
• Practice the new habit every day for 21 days.  Each time you catch yourself in the old posture, correct it.
• Start to rely on the new habit.  Admire your new posture in the mirror.

If poor posture is your “bad” habit, go to SimpleStrengthening.com to get more information on easily correcting your posture and getting a strong back.  I have lots of great articles there to help you.

So, there you have it.

When is the best time to start changing your habits?  Why, now, of course!

“Because You Deserve to Feel Better!”

What are some of the benefits of senior citizens exercising and doing movements to get a straighter, stronger back?

• You will have less back pain.
• It will be easier to breathe.
• There will be less pressure on your internal organs so they can function better (heart, etc.)
• You will feel better about yourself because you will be straighter and taller.
• You will have less pain in your neck, arms and hands.
• You’ll have less constipation. (Increased movement helps your bowels move.  Straighter posture takes compression off your intestines so they have more space to move.)
• Your blood and lymph circulation will improve.
• Your strength will improve.
• And, your balance will be better, and that’s really important!

If you go to SimpleStrengthening.com you will find lots of articles that I wrote which explain both why people have pain and how simple strengthening movements, that you can do in bed, are done.

You can see there are many benefits for you, as a senior citizen, to exercise, move and get a straighter, stronger back.  And that’s a good thing

“Because You Deserve to Feel Better!”

It’s usually on the side of your dominant hand. If you’re right-handed, it will probably be on the right side of your back.

There are two likely causes and one that often gets the blame, but usually isn’t the cause.

The rhomboid muscle (there is one on each side of your back)often gets blamed as being the cause of that pain. The reason for this is probably because the muscle happens to be in the same area as your back pain. This is the muscle most massage therapists will probably try to rub out for you, but it may or may not (probably not) be the cause of your pain.

If this massage doesn’t help, or the muscle “won’t release,” then the rhomboid muscle is not the cause of your pain.

A more likely cause is that the muscles where your knot is located are being overstretched. They are complaining about this by causing pain. Overstretched muscles will go into spasm to keep from being stretched further and torn.

Your back muscles can get overstretched when the muscles in front of your body (your chest and neck) are short and tight. Over-stretching can also occur when you work or play alot with your arm stretched out in front.

You can correct this by strengthening the muscles between your spine and shoulder blades. The stronger muscles won’t be so easily overstretched and so won’t go into spasm like they do now. Also, strengthen the muscles behind your neck so you won’t go into “forward-head” posture, which also strains your upper back muscles.

Loosen, relax and open the muscles in front of your body, too, with stretching or massage.

Another likely cause of this back pain are the scalene muscles, which are located on each side of your neck. These muscles can harbor trigger points. Trigger points in the scalenes refer, or cause, pain into the rhomboid area.

Often a massage therapist will try to work out a pain by working where it hurts.

You can see in the two likely causes above, that the problem can be elsewhere. The pain between your spine and shoulder blade may be caused by muscles in front of your body being short or trigger points in your neck.

The first thing I would suggest today would be to begin a strengthening program for your upper back. This will help you get rid of that nagging pain between your spine and shoulder blade.

And, I’d like to invite you to claim your free report, “5 Steps To Get Rid Of Those Miserable Knots In Your Back” (<– click here.)

It doesn’t matter whether you call them “knots” or muscle spasms or contractions, they hurt!  And you CAN get rid of them naturally.    This is good…

Because You Deserve To Feel Better!

I hate to say “worked on” because my feeling is that I work “with” people rather than “on” them. But, if I tell you I worked with him, you’d think I work with him, which I do not…

Anyway, back to my story – the officer was complaining of pain in the back of his upper arms.

As many people in law enforcement are, he was very involved with working out with weights. It is important to be physically strong in his field. Sometimes it is necessary to control a person, and an officer needs every advantage.

I noticed his shoulders were rounded very far forward.

When you lie on your back, your shoulders should be on or pretty close to the floor or bed.

But, this policeman’s shoulders were not anywhere close to the treatment table he was on. I could slide practically my whole fist under his shoulders.

The gap behind his shoulders was huge!

I explained the necessity of getting his back stronger. I explained how his tight front muscles (pectoral muscles) were pulling his shoulders forward.

I explained how his forward shoulders were pulling on and overstretching the muscles in his back and the back of his arms.

His chest muscles were the cause of his pain!

And then I suggested that he lay off the pectoral muscle exercises while he gets back in balance.

He chuckled.

I knew what that meant.

Up to that point, he was with me – he heard what I was saying. But, when I said, “Lay off the pecs for a while,” I lost him.

I saw it in his eyes.

He had no intention of stopping his chest exercises, even though they were causing physical pain symptoms for him.

In his mind, working his pectorals was important to his well-being and safety.

My suggestion was outside of his comfort zone.

But, sometimes, there comes a point when someone is so tired of their pain, they will do anything necessary to feel better.

They will stop blaming aches and pains on “I’m getting old,” or “My aunt had the same pain.”

Sometimes people get to the point where they realize that no one can fix them except themselves. And so they find out what to do.

And they do it.

And they feel better.

Because we can.

You can, too.

Bounce on over to SimpleStrengthening for lots of info on strengthening your back and getting back in balance.

“Because You Deserve To Feel Better!”