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      3 Tips to Improve your Squat

      3 Tips to Improve your Squat

      Yes, please help me improve my squat!

      Here’s a few mistakes we commonly see in the clinic with customers squats. Improving your technique can lead to reduced pain & better strength gains! Make sure you check out instagram or facebook @myothrive for more tips on squatting.

      clinical_exercise

      Squat Tip 1: Tucky Bum

      This is a common one that can quickly improve your squat. Nearing the bottom of the squat some people tuck their bottom under creating a flat back. If you’re going right down (ass to grass) then this has to happen but often it happens when people are at 90 degrees or just below. This can create excessive unwanted pressure through the lower back.

      To correct it, make sure you are keeping a neutral spine throughout the squat. Practice side on to a mirror if you are unsure on this one. You should see the same spine shape in the lower back throughout the entire squat. Try some self myofascial release (SMR) through your glutes and hamstrings if you are having trouble keeping the correct posture here. You could also place a strip of tape on the small of your back in neutral spine while standing. Once squatting if you feel the tape pull, you know you’re flattening your back out.

      Squat Tip 2: More core

      When you are lifting heavy weights, it is best to keep a straight (neutral) back so that the weight is shared equally between all the back segments. If someone has restrictions in their spine sometimes, in order to get their back straight, they will pop their ribs forward creating an excessive curve or arch through the mid back. This leads to the back muscles overworking and the core having a nice little holiday.

      To correct it, keep your core engaged by thinking of your lower rib cage moving backwards slightly. When you are side on to a mirror you should see a slight backwards curve around the rib cage and then a slight forwards curve around the lower back (neutral spine). If you feel this position is uncomfortable it could be a tight back or tight pecs. Try some Myofascial Release through both areas to see if it makes a difference. Again you can use tape. This time put it on your ribs downwards onto the stomach muscles in neutral rib position. If you ribs flare during your squat you will feel the tape pull.

      Squat Tip 3: Align your legs

      I am not referring to knees over toes here. A common misconception is that the knees should not go beyond the toes. Unless you have actual knee pathology or pain, it is totally fine for your knees to move forward beyond your toes, in fact if you watch Olympic lifters you will see their knees moving about 5-10cms beyond their toes. What I am referring to is where the ankles roll in and the knees deviate in. Or both!

      To correct it, face towards a mirror and do a squat without weight. Identify if you have either of these problems. If so, try tying a band around your knees and as you squat push out into the band until you see them come into alignment between your hips and your feet. Once you have done it correctly with the band a few times try it without and see if you can maintain the corrected alignment. If you are having difficulty, first make sure the band is not too tight or too strong and second you could try some Myofascial Release through your hip flexors. If you can do it successfully without the band time after time, you are ready for some weight!

      Hopefully these tips have helped improve your squat. Remember our tips should not replace personalised professional or medical advice. If you are unsure on changing posture of an exercise and whether it is right for you or not, you should always seek advice from a health professional you trust. We offer both online and face to face appointments here at MyoThrive. We even offer free 15 minute consults.

      Happy Squatting! Don’t forget to follow us @myothrive on instagram or facebook!

       


      See a Myotherapist today – book online

      Is your pain from stress?

      Is your pain from stress?

      Chronic stress can be damaging to our bodies. It can affect respiratory, cardiovascular, digestive and even reproductive systems. But did you know that chronic stress also impacts the musculoskeletal system?

       

      – The mechanism of stress in pain –

      chronic pain

      When stressful situations arise, the body’s response is to go into a ‘flight, fight response to protect itself against harm or injury. Physically this can be seen through tightening and spasming of muscles. This is an automatic reflex response, where the muscle tension will generally ease once the stressful situation has passed.

      Why does the muscle still remain in spasm after the stress has gone?

      Sometimes in the case of ongoing chronic stress, the body may have set into a cycle of pain even after the painful stimulus or stress has gone. It protects itself by staying in pain and so when stress arises again the body is already ‘protected’.

      This can lead to a range of conditions such as:

      • Movement dysfunction – Restriction and pain on normal daily activities
      • Constant pain
      • Muscular spasm and muscle weakness
      • Headaches, migraines and Jaw pain
      • Neck, back and shoulder pain

      The pain cycle can lead to further negative patterns

      For example, fear avoidance is where a person with chronic stress and pain will start avoiding more and more things to try and stop triggering pain or stress, even though these activities may not be related. This in turn usually decreases physical activity, increases low mood and leads to further patterns around pain. This will continue in a downward spiral until something breaks the cycle.

       

      – How to relieve pain related to stress –

      fear avoidance

      The earlier we assess and treat when the body is stressed both physically and mentally, the less likely the body will get into a pain cycle. Early intervention is key!

      Stopping the pain progression

      Step 1

      If your pain has lasted more than 6 months, seek the advice of your health care professional. This is to make sure you don’t need a scan, a specialist referral or medication to help break the pain cycle.

      Step 2

      During your consultation an assessment will be performed through movement and orthopaedic test. The key is to find out what is going on so we can offer better treatment and management advice. Often during the movement testing we discover something that can help you at home.

      Step 3

      If a helpful, pain relieving movement is found, we will explain the what’s going on so you better understand your pain. Its really empowering! If we don’t find a movement that helps we will move on to some treatment.

      Step 4

      Treatment can include Massage, Dry Needling, Joint Mobilisation and Cupping to name a few. As Clinical Myotherapists we have a wide range of tools in our tool kit we can draw upon. This step is about assisting the movement therapy further by reducing pain and increasing movement. Oftentimes we can get more out of the movement therapy after treatment intervention.

      Step 5

      Lastly a Remedy Routine is given to you which outlines what you will continue doing to get out of pain. It will detail your movement therapy and may include stretches and strengthening but usually that comes a bit later. We will stay in touch via email to closely monitor progression and follow up in about a week initially to stay ahead of your pain cycle and progress your remedy routine.

       

      – Stress reduction –

      Stress reduction is an important part of reducing your pain. Things that can help reduce stress include exercise, meditation or mindfulness and talking about your problems with a friend. Sometimes the help of a Counsellor or Psychologist to learn new coping strategies or CBT for example can be very helpful.

      Article by Dwan Rosairo & Sarah Hall (BHSc – Clinical Myotherapy) – If you’d like to chat, click here to book a free 15 minute consultation or book a full consult here.

      Is your pregnancy pain musculoskeletal? Try these stretches!

      Is your pregnancy pain musculoskeletal? Try these stretches!

      There are several reasons why you might experience pregnancy pains related to muscle, joint and nerve. Depending on where the pain is, the intensity of the pain and the type of pain will determine the best course of action to resolve your pain. If the following exercises don’t help or if your pain is intense, please get a consultation for personalised advice or visit your doctor. Furthermore If you are unsure of why you have pain (i.e. it’s an unfamiliar pain), if this is your first pregnancy or if your pain is severe, sharp, shooting, throbbing or deep you should see your doctor or specialist before all else.

      Low Back Pain

      This is the most common pregnancy pain we see at the clinic. The pain is usually right on the dimples at the very bottom of the low back. Sometimes there is referral up and down or across the low back as well. From how long women leave it before seeking treatment, I sense that there is a lot of pregnant ladies putting up with low back pain unnecessarily. Although low back pain is a common part of pregnancy and a lot of women experience it, this doesn’t mean you have to put up with it. Here in the clinic we find treating the gluteal and hip flexor trigger points together with some exercises and sometimes ROCK taping very effective. We treat either lying on your back, side lying or face down with a supportive belly pillow depending on how far along with your pregnancy you are, what area we are treating and depending on what you find most comfortable. We won’t keep you in any one position for too long and we will support you with pillows and towels where needed.

      Try this exercise at home to see if it helps with your low back pain. Its purpose is to gently mobilise the spine allowing all the ligaments, tendons and muscles to get some blood flow and relax. If one way feels better than the other, you could try just doing one part of the cat stretch and finishing back at neutral spine (where the spine is in its natural position with the little dip in the low back).

      Cat StretchImage result for cat stretch yoga

      1. On hands and knees gently curve your back towards the roof like you are trying to lengthen the back of your shirt. Make sure you softly drop your head as you get to the end of range.
      2. Now do the opposite. Gently dip your stomach and ribs towards the floor this time softly lifting the head as you reach the end of your range.
      3. Repeat 5-10 repetitions. Once you get the pattern working try moving one spinal segment at a time starting at the base of the spine and working your way up to the head. Try adding a breath, breathe out to move and take a breath in to prepare at either end.

       

      Rib Pain

      Depending on how far into your pregnancy you are, the pregnancy rib pain your experiencing could likely be your baby pressing up against your rib cage, especially in your 3rd trimester if your baby is in the breech position. If this is the case, positional changes, heat and if really bad pain, paracetamol (at the recommendation of your doctor or specialist only) might be of assistance. The most common musculoskeletal cause of rib pain we see in the clinic however is from the change in spinal position. This is from changes to your centre of gravity along with increased levels of the hormone relaxin. This makes the deep supportive spinal muscles (multifidis & rotators) work harder and in a shortened position which activates their Trigger Points which so happen to refer around the ribs. If your pain seems to start at the back or side of the ribs and run around towards the front, this is the most likely cause of your pain. To help alleviate this pain at home, try the following stretch.

      Side Lying Rib RotationsImage result for side lying chest opener

      1. Lie on your side and support yourself with pillows, cushions or towels as needed. One under the head, under the belly and between the knees is often helpful.
      2. Bend your elbow of the arm that’s on top, drawing the elbow to the roof and sliding your hand along the lower arm.
      3. If it feels comfortable open out further by extending the arm behind you until you feel a gentle stretch around the chest area.
      4. Bend the elbow to gently bring the arm back through to the start position.
      5. Repeat 10-15 times each side.

      Notes: Shorter limbs make for lighter work, so always start with the elbow bent and lengthen it to increase the exercise. Don’t forget to breathe! Try a breath in for step 2 and a breath out for step 3. Then a breath in to hold and a breath out to come back to the start position.

      Sciatica

      Sciatica is a very common pregnancy pain. It can come from the lower back or from a deep muscle in your bottom called the piriformis muscle. Sciatica is distinguished by a pain starting around the bottom or hip area and travelling down the leg past the knee, sometimes as far as the ankle or the foot. During pregnancy the hormone relaxin increases making the ligaments soften. This increases the amount of load placed on your muscles, sometimes the muscles can cause the problem, other times you can end up hanging into new postural positions and putting a lot of strain on the joints especially around the lower back and hips which can aggravate the discs or nerve spaces in the lower back. We treat sciatica a lot in the clinic. Try the following exercise for the back and see if it helps.

      4 point kneeling – The rock back

      1. On your hands and knees make sure your hands are under yImage result for 4 point kneelingour shoulders and your knees are under your hips. Also make sure you are in neutral spine (no dip, no curve).
      2. Gently rock back towards your feet about half way then slowly return to the start position.
      3. Repeat 10 -20 times remembering to maintain neutral spine the entire time.

      Hip/Groin Pain

      There are several things that can cause hip and groin pregnancy pain depending on where the pain is therefore it is essential that you get a proper diagnosis before progressing with any exercises or stretches to help. A more serious causes of pain in this area is a DVT or deep vein thrombosis which is a type of blood clot. Some other things that can cause pain in this area are the round ligament, osteitis pubis, pubic symphysis irritation or inflammation and referral from the lower back.

      In the clinic we mostly see people with pain relating to an imbalance of muscles around the pelvis and low back. Due to being right or left dominant in stance and exercises we tend to be a bit stronger on one side. As the relaxin hormone kicks in these muscles have to support your pregnant body more and more. If some muscles are stronger than others they start to play a game of tug of war which can cause pain in many different areas. We get people in who have already been diagnosed with things such as symphysis pubis, osteitis pubis, lower back disc irritation and round ligament pain just to name a few. Most people we see have more general aches and pains through the glutes, hips and groin and have not yet had a musculoskeletal diagnosis. We find either way, it comes back to this imbalance of muscles so our assessment, treatment and prescribed exercises will revolve around loosening off the tight muscles and strengthening the weak muscles. If there is inflammation we might use taping to help support to give the area a chance to heal. Taping is very safe during pregnancy unlike many anti-inflammatory medications.

      One of the most common exercises I give to pregnant women is to strengthen their glutes and hamstrings. If you are still comfortable lying on your back try the first exercise, otherwise try the side lying exercise.

      Pelvic Curl with Thera-band

      1. Tie the band firmly around your thighs and lie on your back.
      2. Place your knees and feet approximately hip width apart. Make sure your knee heights are the same before continuing, we want everything in alignment.
      3. Next imagine dots on your shirt and pants where your spinal segments are. What colour are your dots?!Image result for bridge with theraband
      4. Press with 50% effort out into the band and peel one dot at a time away from the floor starting at the bottom and working you way up to your shoulders. This should take about a 5 seconds and is nice to do on a breath out.
      5. Take a breath in at the top to prepare.
      6. Breathe out to slowly return the dots back down to the mat, this time starting at your shoulders and working down towards your bottom, try not to skip the lower back and maintain the pressure out into the band if you can.
      7. Repeat 5 repetitions the first time you do it and see how you feel the following day. Slowly add an extra repetition each day until you are doing 20 a day.

      Sidelying leg kick with Thera-band

      1. Tie the band around your thighs just above your kneeImage result for side lying with band around thighs and lie on your side supporting yourself with pillows particularly for the head and your belly.
      2. Lift your leg to hip height then keeping your body steady, squeeze your glute muscles to take the leg behind you about 5-10 cms depending on your flexibility.
      3. Slowly return it back to the start position and repeat 5 times each side. If you feel good the next day you can add 1 repetition each day until you are doing 20 each side.

       

      I hope you’ve gotten something out of todays article on pregnancy pain. Please remember that these are not tailored exercises for you specifically so if your pain persists or gets worse please come in and see us or if serious problems with your doctor or specialist. Here at Waverley Myotherapy Clinic we use a pregnancy pillow so you may be able to lie face down, a real treat during pregnancy! Once you are too big for the pregnancy pillow we will support you with pillows in the sidelying position. If you have any questions please contact us.

      3 Stretches for a tight Pectoralis minor muscle

      3 Stretches for a tight Pectoralis minor muscle

      Pectoralis minor (the deeper smaller chest muscle) can cause pain in the front of the shoulder and down the arm when the Myofascial Trigger Points are activated. When tight this muscle can also compromise the bundle of nerves that run down the arm and tip the shoulder blade forward giving you a rounded shoulders look and winging the lower tip of the shoulder blade off the rib cage. As Myotherapists we see a lot of tight pec minors, in fact just about everyone that comes into the clinic has tight pec minor muscles!

      So with that in mind here are a few good stretches to try. If yours is really tight you may get referral down your arm when doing the stretch or you may feel like it doesn’t ease off. If this happens to you, you will need to do some self myofascial release with a spikey ball before you stretch it.

      Simply find the sore point, put the ball on it and put yourself and the ball against a wall or the floor depending on how much pressure you desire. Roll it around or let it sink in for about 60 seconds on the sore spot and your done! If you still have pain during the stretch after that you might be doing it incorrectly or you might need a different stretch so best to contact your musculoskeletal specialist in that case.

      Customers who combine home exercises with treatment get better results! Click here to book a Myotherapy appointment.

      Doorway Lunge Stretch

      Step 1. Put your hands on the door frames above head height with your elbows bent.

      Step 2. Lunge through the door until you feel a stretch then slide the hands further up or down until you feel a deeper stretch.

      Step 3. Hold for 60 seconds or try a contract relax version. This can also be done one side at a time in the doorway for a stronger stretch.

      Foam Roller Arm Circles: my personal favourite!

      Step 1. Lie on a full foam roller with it length ways along your spine including supporting your head.

      Step 2. Take both arm straight towards the wall behind you so that they come close to your ears.

      Step 3. Start to bend the elbows as your slide your arms down by your sides trying to let your arms relax towards the floor as you do so.

      Step 4. Repeat for 10-20 reps or until you feel they have relaxed off. You may also add a small 0.5 – 1 kg weight to help the stretch.

      Floor Roll Away Stretch

      Step 1. Lie on your back with one arm out at a 45 degree angle above you head with the elbow bent.

      Step 2. Anchor your arm with some leg weights or a heavy pillow.

      Step 3. Roll your body gently away from the side being stretched until you feel the stretch coming into the deep pec area.

      I hope you have fun giving these stretches a go. If you have consistently tight pec minors it is worth chatting with your practitioner about testing the strength of your lower trap muscles. These muscles do the opposite action and are commonly weak in conjunction with a tight pec minor. Click here to check out some tips on how to test and strengthen your lower trap.

      If you want better posture to look and feel great, get some professional advice specific to you. Click here to book a Myotherapy appointment

      Have you ever experienced low back pain?

      Have you ever experienced low back pain?

      Have you ever experienced low back pain that is also a pain in your Bottom?

      When LBP strikes it is hard to know what to do or how to become pain free again. Clinical Myotherapist Dwan Rosairo explains Lower back and leg referral pain to you!

      What and why?

      LBP at any stage of life is inconvenient!

      Generally speaking, its due to repetitive movement and has a gradual onset. Sometimes though, it occurs due to a sudden movement when gardening or picking washing up off the floor. This added load on your muscles, joints and nerves/ nervous system makes your body go into a protective spams to try protective itself. You then feel pain that can sometimes leave you feeling quite “stuck”.

      You may think your leg or Gluteal muscle is the problem because thats where you feel it. It is very common for the primary cause of your leg pain to be your LB.

      There are multiple forms and causes of LBP so it is always a good idea to seek professional advice to see exactly what treatment and exercises are going to be right for you.

      When?

      The pain cycle begins from an the initial injury and continues until there is a treatment that tells it otherwise. Early intervention is key into breaking your pain cycle quickly and efficiently.

      How?

      Assessment of your Lower spine is done through Orthopaedic tests and movement.

      Mckenzie Method is used at Myothrive clinic to restore the fault of movement and interrupt your pain cycle. The Mckenzie Method is repeated movement into your end range testing, together with sustained postural loading to determine the effect on your symptoms. The therapist is trained to interpret the effect of these movements and postures on your symptoms and hopefully use an “easing” movement to decrease your pain. The method is empowering as it allows you to take control of your pain symptoms and treatment plan. If you are experiencing pain down your legs or into your hip, we want the movement we prescribe you to to move and centralise to make it easier to get rid off all together.

      For more information use the links below.

      Staff Profiles





      Thoracic Outlet Syndrome (TOS)

      Thoracic Outlet Syndrome (TOS)

      What is TOS and how do us myo’s treat it? That’s what today’s blog is all about! If you have any hand or arm symptoms such as pain, numbness or tingling even if it only occurs at night it would be worthwhile having a read.

      What is TOS?

      Thoracic outlet syndrome is where the blood vessels and/or nerves become squashed between the first rib and the clavicle. This can result in numbness, tingling or pain in the neck, shoulder, arm or hand or a combination of symptoms in a combination of areas on down the same arm. If you’re experiencing any of these symptoms it can be diagnosed and treated. It usually takes a month or two to resolve. If your symptoms are severe we suggest going straight to a medical practitioner for scans and specialist opinion however if your symptoms are moderate or mild Myotherapy may be a quicker and cheaper alternative to alleviating your pain.

      professional massage therapist releasing tension in female patients neck
      TOS is related to the nerves that come from your neck down into your arm

      How does Myotherapy treat TOS?

      We will first do some clinical assessment including a neural assessment to check what is causing your symptoms. Sometimes even though you have the symptoms of thoracic outlet syndrome, your pain and symptoms can be coming from elsewhere such as carpal tunnel, from the neck of referred pain and tingling from trigger points around the shoulder, neck, arm or forearm. Once we determine the true cause for your symptoms we can usually do some treatment straight away.

      The treatment for TOS specifically involves treating the muscles and mobilising the joints involved in drawing the first rib and the clavicle closer together. These might include the scalenes or the pectoralis minor for example. Next we will work with you to develop a plan so it doesn’t become a recurring theme. This may involve simply identifying the cause and changing some habits however it may also include some home based exercises, self treatment with a self release tool or some specific exercises you will need to do under supervision. We take into account your busy lifestyle so don’t worry that you’re going to go home with a long list of exercises.

      What is the best home treatment for TOS?

      Want to try something at home to help? Find us on instagram or facebook @myothrive for tips such as spiky ball release for the pectoralis minor muscle. Because the pec minor attaches from the coracoid process which sits just under the collar bone, and then down onto the first couple of ribs, when it gets tight and short, it can lift the rib cage up causing a narrow space for the nerve, artery and vein to pass through. By gently releasing the muscle we can allow the rib cage to drop back to it’s usual resting place and give more space to the blood vessels and nerves. Overdoing this one will leave you feeling bruised so take it slow for best results.

      If you want to organise a chat with one of the Myotherapists here at Myothrive, simply email us at [email protected] and we can organise a time. Want to book now? Here’s the link!

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