By treating these muscles and joints in the neck we can increase your neck range of motion and strength and decrease pain. Tight muscles as well as trigger points or knots can contribute to neck pain as well headaches and TMJ dysfunction. The neck is comprised of several large muscles including the upper trapezius and levator scapulae which help to rotate and bend the neck, as well as smaller muscles at the base of the skull that help with finer head movements. ![]() We will design you a specialized program to rehabilitate your muscles and joints that may include stretching, strengthening, manual techniques and dry needling to help you stay pain-free throughout the day. Here at Synergy Physical Therapy and Wellness, we can help you to eliminate this daily “pain in the neck”. We all spend more time on our computers and phones than we should….admit it, you know you do! Chronic muscle tension can sometimes be linked with an underlying break-down of the joints, but sometimes, the source is purely postural. Practice these tips and in no time you will be comfortable “hanging out in down dog” for as many breaths as you need to.Don’t ignore that persistent crick in your neck when you wake up each morning! Chances are, that clicking is a tight muscle that has taken a LONG time to bad enough to make some noise. Alternatively, put your forearms on the ground and avoid the wrist action all together. Synergy Health & Wellnesss AADE Accredited Diabetes Education Program are designed for adults to have a better quality of life through decreased complications. You can use blocks under your hands to change the angle and take some weight out of the wrists. Thursdays 5:30-7:30pm October 3rd-24th (Telehealth) Saturdays 9-11am October 5th-26th(Bend in-person) Secure your spot in class now. If your wrists hurt, play with the angle, push the hips up further, bend the knees to flatten the back. Usually this is caused by gripping with the fingertips instead of suction cupping the palms and really plugging them into the floor or pouring weight too far forward into the wrists. This specialty is one of several that Synergy is known for. Keep your head in between your upper arms and gaze towards your belly button. Synergy is the largest private clinic in Central Oregon to serve those with diabetes. Moving your shoulders away from your ears and flattening out your armpits by pushing up your hips really helps with this. Be sure and let your neck be loose and fluid. If you need some extra support, out a rolled up blanket under your heels. Let those heels come up off the ground, walk the dog (alternate bending and flexing the knee and ankle) to gradually build your strength and flexibility. This is something to aspire to but take a lot of time (and hamstring flexibility to get to). It’s much more important to push your hips up and have a straight elongated spine, this means anything from a gentle to generous bend in your knees is a-okay. Most often, I see these struggles and frustrations with down dog: I like to think of yoga in terms of making shapes, and you are making the shape of a piece of pizza with down dog, where the crust side is your hands and feet. ![]() Keep your feet close enough to your hands to be able to push your hips up in the air, elongating your spine. You are stepping back as if you are going into plank, but not quite that far away from your hands. Next, step your feet back on at a time, keeping them somewhere around hip-width apart, maybe a little closer. ![]() You can bend your knees as much as you need to in order to get there. ![]() Starting from a forward fold, place your hands shoulder-width apart on the mat. Today we are going to breakdown this common posture and help you comfortable relax into one down dog. It used to for me too, I used to cringe when the instructor would say, “let’s meet in down dog” and then we would wait for everyone to meet there. Does taking 3 breaths in downward facing dog feel like an eternity? Don’t worry, I feel you.
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