Pectoral Stretching

You have constant back pain. You drive a lot. Sit at a desk in front of a computer. Slouch, can't relax, can't sleep, always massaging your neck and upper traps. Sound familiar?

Just like my blog about setting your shoulders, pectoral stretches is another key to relieving that constant back pain. By stretching our pectoral muscles the elongated muscles at the back of our neck, shoulders, and back get a chance to relax. Because of the tight muscles in the front of our body the ones in the back get pulled constantly. They become sore because they are always stretched. Like an elastic band when its pulled it gets tight. Same goes for those muscles in the back. The front muscles pull, the back muscles stretch creating a tightness through our shoulders and neck. So how can we alleviate some of that constant pain without anti-inflammatory or muscle relaxants?

Pectoral Stretches

The best way to do pectoral stretches I found was in a door way. Stretching one arm at a time helps you focus from left and right. One side might be tighter or compensating for the other so doing one side at a time helps pin point specific muscles. In the picture it depicts doing both arms at the same time. This also works and with busy schedules is better than not doing it at all.

Hold each stretch for 15 to 30 seconds. Make sure you stretch both sides regardless where the pain is. In the picture you can see one leg forward. This helps with balance and also prevents over stretching and tearing the pectorals. Every stretch should be pain free. If it starts to hurt or you feel dizzy, lightheaded or out of breath stop immediately. Stretching is to relax the muscles not work them out. Do these stretches three times, twice a day. In no time that back pain you keep on massaging will dissipate leaving you pain free and more mobile.

Good luck

Nathaniel Porter-Gowan, RMT

COLD HYDROTHERAPY

    I get asked quite often by my clients at Kalola Boutique and Spa, " Should I use hot or Cold?" This question often arises after someone falls off their bike coming down the mountain, strains a muscle on the golf coarse or simply waking up with a stiff neck.

The answer is usually time related.

   I recommend cold for acute injuries. Just after they happen. Cold therapy such as ice packs, cold gel packs, cold cloths and/or water constrict the blood vessels (make them smaller.) This slows down blood flow to the area reducing the pain and inflammation. Cold therapy is often used for bumps and bruising as well as immediate strains and sprains.

* Caution: When using cold therapy you must follow four simple steps called C.B.A.N. and never put cold therapy directly on your skin. Use a wet towel as a barrier between the cold and your skin to prevent further damage to the area.

C.B.A.N. is an acronym for Cold, Burning, Aching, Numb. You will feel these four sensations when applying cold therapy. Once your skin reaches the numb stage remove the cold application and do not reapply until the tissue returns to normal temperature.