UN-DO the Stuck Stress & Tension in your Body

 

As the Midwest summer quickly passes by, we are busy DO-ing all sorts of fun things outside to soak up all of the nice weather activities while we can. Walking around farmer's markets, festivals, enjoying lake life, and summer parties are all so much fun, but can lead to tension and stress getting stuck in our tissues. Instead of being focused on all the we are DO-ing, I've been teaching people how to UN-DO the stress and tension that gets stuck in the body due to connective tissue dehydration with the MELT Method. If you haven't already heard me gush about this amazing method, MELT is a simple, self-care treatment that enhances mobility, stability, and performance and is clinically proven to reduce chronic pain while restoring overall well-being. Using specially designed soft balls and rubberized foam Body Rollers, you can rebalance your body's nervous system and rehydrate the connective tissue system. 
 

It has been amazing to witness the changes in the clients who have adopted this method as part of their home wellness program. It was also fun to hear some of the feedback at the workshops held in July when people noticed immediate changes in their bodies. 

"My whole upper body feels relaxed, yet I feel energized at the same time." -- Carol S

"I can put my shoes back on without any hip pain after the workshop!" --Lynn M
 
"I can't wait to see what my co-workers say when they see me MELTing at my desk!" -- Heather B

I'd love to share more about this method or have you attend a workshop to learn how you too can take matters into your own hands to MELT your issues away! 

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Join me for another  MELT Method Hand and Foot Intro Workshop on
Saturday August 12,  from 10-11:30am at 1212 Bodyworks, Brookfield.
($45. Product discounts for attendees)

You'll learn a gentle, self-treatment for your hands and feet, using the MELT soft ball system, and your whole body will benefit!  

Space is limited, so be sure to click this link to register soon.

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Have you been feeling limited with your daily activities because of pain or uncomfortable movement? Want more information about the upcoming workshop? Curious about a custom MELT Method treatment session?  Or, just need a reboot to get your body back into balance?

Simply call, text [(414) 405-3956] or email [1212bodyworks@gmail.com] to schedule your next session.

I'd love to help you feel your best and enjoy the rest of the summer! 

 

Keep Moving Well! 

-Emily-

PS: If you were forwarded this message, email me to receive a free copy of my article

                                                    "How Mary Ditched Her Cane and Her Pain"  

Taking Care of your "LOVE Muscles"

Imagine...You and your Valentine are snuggled up together, enjoying the holiday, and you start to notice a sensation rising up inside your body.  When you look deeply into your Valentine's eyes, butterflies flutter in your stomach. You feel a shiver go up your spine. You feel the intensity build, all the way to... your LOVE muscle...You feel a gentle pulsing, a rhythm, beating in your... HEART! 

The heart is a symbol that has been long associated with Valentine's Day. The heart was once thought to be the center of all emotions, as it is located in the center of the chest. Although we know that the heart muscle is not responsible for emotions, it is one of the most important muscles in our whole body. The contraction of our heart muscle, heard or felt as the heart beat, pushes healthy, oxygenated blood out through the arteries to all parts of the body, and pushes the used, de-oxygenated blood back to the lungs for more oxygen. Blood pressure is the the amount of pressure the blood creates against the artery walls as the heart beats. The growing statistics regarding the number of people being diagnosed with and medicated for high blood pressure are astounding! 

According to the Cleveland Clinic, "if you have high blood pressure, you are more likely to develop coronary artery disease (atherosclerosis). Coronary artery disease is the build-up of plaque or fatty matter in the walls of the coronary (heart) arteries. Over time, the build-up causes the arteries to become narrow. As the artery narrows, less blood can flow through to the heart, and the flow may become completely blocked. The hardened surface of the artery can also cause small blood clots to form.  Damaged arteries cannot deliver enough oxygen to other parts of the body. For this reason, high blood pressure can also lead to brain and kidney damage. High blood pressure also increases your risk of stroke, congestive heart failure, and blindness."  Since the number one rated cause for mortality is Heart Disease, it is obviously important that we take good care of our LOVE muscles!!

It has long been widely accepted that exercise is good for our heart and blood pressure. Finding the type of exercise that is right for your body is an important part of keeping your hearth healthy.  According to the "Journal for American Heart Association" Isometric Resistance training studies suggest this form of training has the potential for the largest reduction in Systolic Blood Pressure." (The Systolic Blood Pressure is the top number in the blood pressure reading, and the Diastolic Blood Pressure is the bottom number, with a normal blood pressure reading of: 120/80mm.) Isometrics exercises are widely used to re-train the communication between the brain and body as our muscle contracts in a fixed, non-moving joint position. 

If you have, or someone else you LOVE has high blood pressure, or you want to prevent it, you will benefit from a customized, guided exercise plan using Wisconsin's only ISOPHIT machine at 1212 Bodyworks. The ISOPHIT machine offers a way to gently and safely use isometric exercise to work your LOVE muscle and your skeletal muscles, as they are trained to contract efficiently, throughout their entire range of motion.  In addition to its cardiovascular benefits, isometrics based exercise programs offer many other health benefits for the musculoskeletal, nervous, lymph, endocrine, and immune systems.  What's not to LOVE about this type of exercise! 

Do yourself or your Valentine a favor: take care of your LOVE muscle 

and schedule your customized ISOPHIT session today!

Much LOVE to you! 

June 2015 Psoas

Psoas

The Psoas muscle is one of the most important muscles in our body, as far as I am concerned. Once again, the "P" is silent, so that is pretty cool too.  This deep hip flexor muscle is often blamed for lower back pain when it is tight or chronically contracted.  Most health care practitioners and fitness professionals are focused on stretching or releasing tight Psoas muscles. The Psoas is responsible for many bodily movements, so it is much more important to be sure that the Psoas muscles are active and functioning properly on both sides of the body. We'll discuss this in more detail and how you can be sure your Psoas muscles are working their best for your body. 

Where is the Psoas muscle located?

The Psoas muscle has a deep portion, which attaches on the transverse process of the lumbar vertebrae (L1-5). The superficial portion spans from the side of the body of the lowest thoracic vertebra (T12), the top 4 lumbar vertebrae (L1-4), and some of the intervertebral discs. The Psoas muscle runs down through the pelvis and inserts onto the lesser trochanter of the femur, located on the inside, or medial aspect, of the the upper part of the thigh bone. The Psoas shares this part of its attachment with the Iliacus muscle, which covers the front of the iliac bone of the pelvis. Together, they are referred to as the "Iliopsoas." A large group of nerves, known as the lumbar plexus, travels near the Psoas. This area of the body is also known as the "Solar Plexus" and is an energy center of the body. 

What functions do the Psoas muscles provide?

The main function of the Psoas muscle is hip flexion, which refers to bringing the femur bone toward the front side of the trunk of the body. This motion occurs each time we lift our leg and swing it forward when we walk. The Psoas muscles can work together as trunk flexors, bringing our trunk forward toward our thighs, like when doing a sit-up exercise. The right Psoas is involved in bending the lower spine to the right, and the left side bends the spine to the left. The Psoas is also involved in rotating the trunk to the same side and to the opposite side. There is activity in the Psoas muscles during hip External or Lateral Rotation, and some would argue that there is muscle activity also during hip Internal or Medial Rotation. 

How can I feel my Psoas muscles working properly?

One way to feel your Psoas is to lie on your back with your legs straight out. Slide your right leg out to the side about a foot and a half. Keeping your knee straight, turn your leg out from your hip joint, then lift your leg up to a 45 degree angle with the floor. Feel the Psoas muscle deep inside the abdomen and at the inside of the upper part of the thigh contracting. Hold that position for a few seconds, then bring your leg back down to the ground. Did you feel it? Try it on the other side and see if you notice any differences between your 2 sides. Is one side easier to lift, or does one side feel heavier? Do you notice any pain in your groin, thigh, or lower back?

What symptoms may I feel if my Psoas is not functioning properly?

If you have weakness with the above exercise or you feel pain in the front of the hip or in the lower back, your Psoas may not be working properly. When you are in a seated position for a long period of time and you stand up, you may feel some Psoas tightness in the front of the pelvis and it may be difficult to fully extend your spine to stand up straight for a minute.  Another common symptom of Psoas dysfunction is groin pain. You may also notice a sideways curve in your spine or a sideways lean if the Psoas is weak on one side and tight on the other. If you have any difficulty with these activities or are curious about any asymmetries you may notice, be sure to contact your Muscle Activation Techniques Certified Specialist to assist you in achieving your goals. 

What are some common exercises that can be done to target and strengthen the Psoas muscle?

Once you are certain that your Psoas muscles are active and ready for exercises, you can perform some of the following activities: Walking, Biking, Elliptical trainer, Rowing machine, Knee to Chest Marches while lying on your back, Hip Flexion/Marches (knee toward chest) while standing, or lying down with legs propped up on Exercise Ball, Abdominal  Crunches, Planks, Mountain Climbers, Downward Facing Dog, Forward Fold, just to name a few. 

Here's to your happy, healthy Psoas muscles!!

March 2015 Longissimus

Longissimus

This month’s “Muscle of The Month” is one of my favorites. Maybe it is because we share a “middle child” connection that I am particularly fond of this muscle. This is a good thing, because as a "Greg Roskopf's  Muscle Activation Techniques (MAT) Certified Specialist, I find that Longissimus is not as efficient as it could be in MANY of my clients, so I work hard to get this muscle working properly.

Longissimus is one of the 3 muscles that make up the “Erector Spinae” Group. Located in the middle of the Erector Spinae group, between Spinalis and Iliocostalis, Longissimus is the longest of these 3 muscles on the back of the body, running along each side of the spine. This muscle begins in the lumbar (lower back) region, connecting to a thick connective tissue known as the Thoracolumbar Fascia.  The Longissimus has attachments onto each of the ribs and thoracic spine, and runs all the way up to the side of the neck (cervical spine) and into the base of the skull.  

You may be wondering: “What functions does the Longissimus provide for our bodies??”

The Erector Spinae muscles are all responsible for keeping our trunk and upper body upright against gravity while we are sitting and standing. When one side is not working as well, the other side of the body has to work overtime to keep us upright, and that gets tiring!  Since the Longissimus attaches to the Thoracolumbar Fascia in the lower back area, the tension it generates helps to keep this area stable. Many other muscles connect into this region as well, so all of them must be working efficiently to have the proper support and stability in our lower back and Sacro-iliac (SI) joints. Some of our abdominals attach into this same area of the back, so instability here can even affect the efficiency of the front of our abdomen!  The Longissimus muscle is involved in bending our spine and trunk to the side, rotating it to the same side, and extending it back (like for maintaining upright posture or performing a backbend). The Longissimus Cervicis (in our neck) causes us to bend our neck sideways to bring our ear toward our shoulder, turn our head to the same side, or look up toward the sky. The Longissimus Capitis (attached to our skull) also brings our head to the side on top of our neck, and helps us to lift our chin toward the sky as we look up. This long muscle does A LOT for our bodies!  

“How do we isolate this muscle to feel it contract?” Well, I thought you’d never ask! To isolate the lumbar and thoracic sections of the Longissimus, lie on your back with your upper body bent to the side, now slide both of your legs over to that same side so your body is forming a C shape. Use the back muscles on the shortened side of the curve to push your legs further to that same side. Make sure you are using the muscles on the back of your body rather than on the side of your abdomen or trunk. For your neck, lie on your stomach with your head off of the edge of your bed. Lift your head all the way up and turn it all the way to one side. Tilt your chin up toward the ceiling to isolate the portion that attaches to your head. Be sure to breathe as you move into these positions and only go as far as you can without any discomfort. 

“How will I know if my Longissimus is not working correctly?” you may also be wondering.  If you feel limitations in your ability to perform the functions listed above or have tightness or discomfort while bending, turning or extending your spine, your Longissimus should be checked out. If you feel generalized pain in the lower back or SI joints, have chronic neck pain or headaches,  Longissimus could be a culprit.  

Once you have checked in with your personal MAT Specialist and are certain that all muscles are in good, solid working order, you can move on to more general strengthening exercises.  Some general exercises that will involve the Longissimus are Supermans, Bird/Dog, Roman Chair Back Extensions, and Dead Lifts.  Your body will thank you to keep your Longissimus muscles happy and strong!

February 2015 Transverse Abdominus

TRANSVERSE ABDOMINUS

Most of you already know I am a total NERD for muscles, but I LOVE this one!  This muscle is the deepest abdominal muscle in our body, underneath all the other core muscles, but it hardly gets any attention. Most everyone knows about the "Obliques” on our sides, and the one in front that makes the 6-pack, “Rectus Abdominus”, but “Transverse Abdominus” is the most important one, in my opinion, and some people aren’t aware that it exists!  Transverse Abdominus (TVA) is a ginormous muscle, spanning from the bottom of our spine (Lumbar vertebrae 5, 4, 3, 2 and 1) wrapping around (transversely) both of our sides, connecting to the top of our pelvis from back to front, running over the top of Rectus (like a kangaroo pouch) and then attaches to the middle connective tissue of our abdomen, known as the “linea alba”.  That's just the lower fibers!!  This dandy’s upper fibers extend up the entire front of the abdomen underneath Rectus, and ends it’s journey connecting into all the lower front ribs, near the bottom of our breastbone. Phew!!  Now that’s a dandy, am I right???

So, now that you know where it is…what does TVA do for you??  Well, tons of stuff, actually.  This muscle functions as an “internal girdle” for keeping our abdominal organs in place, helps to promote the important process of carrying and delivering a baby, and is used to remove the “junk” out from our digestive system through elimination.  On a more fun note, TVA is the main muscle that contracts during a belly laugh!  How about keeping our pelvis in a stable position? Well, we can thank the TVA for that one too. With a stable lower spine and pelvis, our arms have the proper neurological recruitment patterns for efficient upper body movements.  If that isn’t enough, there’s more!! By contracting the lower fibers of this guy, we can twist our pelvis and trunk/spine to the same side. By contracting the upper fibers, we can twist our ribcage and spine to the opposite side.   This muscle also helps us to bend our trunk to the side, as well as flex or bend it forward when we touch our toes, or do an abdominal “crunch.” This is one busy muscle!

How do we isolate this lovely muscle?  Some would say: “Pull your navel into your spine.”  That gets it somewhat, but to really isolate it more specifically, Muscle Activation Techniques (MAT) teaches 2 different ways, one for the lower fibers and one for the upper fibers.  Want to try? For the lower fibers, lie on your back with your left knee bent and foot resting on top of your right thigh. Feel the left abdominal area between your pelvic bone and bellybutton. Now lift the left side of your pelvis up and over toward the right side, as if trying to reach your left knee up and over to the corner of the room where the right wall meets the ceiling. Feel it? Now try that on the other side and compare what you feel each way. For the upper fibers, sit on the edge of a chair with your knees straight and feet flat on the floor. Turn your torso to the right as you feel the area contracting between your left ribs and the middle of your belly. Got it? Now reverse it, and again, compare the sensations you notice.

You may be wondering, “What would I notice in my body if the TVA is NOT working properly??”  Well, that is a very good question. Weakness in the TVA can lead to all sorts of issues including lower back pain/tightness, neck pain/tightness, radiating pain/weakness/numbness into the leg(s), inability to reach arms overhead, poor bladder or sexual control, decreased ability to assist a bowel movement, difficulty delivering a baby, poor digestion, and more. Ever experience any of these?

We want to be sure that both sets of fibers on each side of the body are working throughout their full range of motion before we do strengthening exercises, just like any other muscle in the body.  Once we are certain that TVA is working and you can feel the precise areas being isolated, you can perform many different strengthening exercises to target this area. Planks, abdominal curls (“crunches”), torso twists, windmills, burpees, mountain climbers, pelvic tilts, and knee to chest marches, to name a few.

As a Muscle Activation Techniques (MAT) Certified Specialist, I can precisely check your TVA muscles and make sure that they are performing their jobs efficiently. Who knows, maybe we can have a belly laugh or two in the process, to help them along! : )

January 2015 Upper Trapezius

Upper Trapezius

Have you ever felt tightness in your upper shoulders or into your neck? How about a headache at the back of your head, or up the side of your head into your temple? If you answered “Yes”, it is likely that your Upper Trapezius muscle was involved. I will share with you how this muscle works, as well as the easiest and most effective ways to take care of this muscle.  Knowing how your body works can help you to keep your body working well.

Where is Upper Trapezius located?

The Trapezius muscles are appropriately named since each side looks like a trapezoid. The right and left sides together form a diamond shape from the back of the head, out to each of the scapulae, and down to the middle of the back.  The Trapezius muscle consists of 3 sections on each side, the upper, middle, and lower fibers.  This article focuses on the highest portion, known as the Upper Trapezius.

What does Upper Trapezius do for me?

We use our Upper Trapezius to raise our shoulders up to our ears, or “shrug” them.  In addition to supporting the weight of our arms at our side, the Upper Trapezius rotates the shoulder blade upward as we reach forward and overhead.  The Upper Trapezius connects to the base of our skull, and we use it to look up and extend our neck. The left side of the Upper Trapezius rotates our head to the right when it contracts, and vice versa.

Why does my Upper Trapezius get injured or sore?

Overdoing any of the above motions or lifting too heavy a weight may cause this muscle to become strained. Also, cradling a telephone between your ear and shoulder for long periods of time may cause this muscle to become shortened, then tight or painful.

What can I do to keep my Upper Trapezius working well?

As you sit or stand comfortably, try the following activities to feel your Upper Trapezius working on each side of your body. Remember to stay within a pain-free motion.  You can perform each of these a few times to get the circulation moving and feel your muscles working.

1. Raise your shoulders up toward your ears. Relax them down.

2. Look up to the right and bring the left ear toward your left shoulder. Reverse.

3. Keep your elbows straight and raise your arms straight in front of you.

4. Keep your elbows straight and raise your arms out at an angle in front of you.

5. Keep your elbows straight and raise your arms out to the side.

Did you feel your Upper Trapezius muscles working? Great!

How can I strengthen my Upper Trapezius muscles?

If you want a little more strenuous exercise for these muscles, try “Shoulder Shrugs” while holding a weight in each hand. Some other strengthening exercises commonly performed that involve the Upper Trapezius are the “Clean and Jerk”, where a weight is lifted from the floor to the shoulder, then raised straight up overhead. You can also perform “Upright Rows” where you raise a bar, kettlebell or weight in front of your chest as you bend your elbows out to the sides. “Dead lifts” also work your Upper Trapezius as they support the weight of your arms and any extra weight you are lifting in front of you.

As you can see, Upper Trapezius is a very important muscle and has some functions we rely on many times throughout every day.  It is important to make sure your Upper Trapezius is working at it’s best.  

Gluteus Maximus

Gluteus Maximus 

I MUST share some very valuable information to help you avoid the same problems I’ve been helping my clients solve for the past year. As I continue to grow and serve more clients through my independent MAT business, I work 2 days/week as a PT at “Knee Specialists of Wisconsin.” Our clients have advanced stage osteoarthritis in one or both of their knees, are in terrible amounts of pain, and are trying to avoid knee replacement surgery. I use MAT to get to the “bottom” of why my physical therapy client’s joints broke down in the first place, as I help them move better, feel better and live better.

I believe I have identified one of THE key issues affecting 95% of my clients with knee pain and joint deterioration: The Gluteus Maximus muscles, or buttocks, are not working efficiently!
Our Gluteus Maximus muslces are 2 of the largest muscles on our body. As you can see from the picture, the “glutes” begin up in the hip, and they attach to the outside of the knee joint through the Iliotibial band (ITBand). Any of you ever experience tight IT bands?? Well, typically we rely upon our glutes to be the most efficient muscles we use to get up and down from a chair, toilet, or car seat, etc. How many times do you do this each day, each month, each year.....? How do you know you are using your glutes correctly? What do you think happens after years of wear and tear from improperly balanced forces through our important hip and knee joints?

After specifically analyzing the joint and muscular mechanics of my clients, I have found it is more common than I realized that the gluteus muscles are not working properly to balance the forces around our hip and knee joints. Unfortunately, 80% of the jobs today are considered “sedentary” and so most people are sitting on their buttock muscles all day long. The pressure applied can weaken or “inhibit” these muscles from performing their intended function. This is not helping matters!

Our buttocks muscles were not designed to be just a SEAT CUSHION!!!

You are likely wondering, “What can we do about this?” Well, you are in luck. There is hope! I have some helpful and easy to implement strategies for you.

1. While sitting, simply squeeze your cheeks underneath you, press your feet flat into the floor, as you feel yourself rise up a little in your chair (stop giggling, I’m serious! : ) and hold this for 6 seconds, rest 5 seconds and repeat this series 6 times. You can do both sides together or try one at a time.

2. Stand up straight behind the chair, hold the back of the chair with your hands for support, and squeeze your buttocks now. Feel the entire back side of your body begin to come to life again? Great! Contracting your “Glutes” will stimulate a whole chain of muscles to work more efficiently as you engage them, and then your hip flexors will naturally get the message to relax and elongate.
Want more? There are all sorts of great exercises to strengthen the glutes, however we must be sure that the “full circle” of communication between our brain and gluteus muscles is intact before we move on to the strengthening phase. Luckily, it is fairly easy to test all 3 of the different sections of your “glutes” to see which ones are truly working and which ones may be weak. I’m happy to help you make the most of your time in your chair and help to prevent a future of sore and creaky knees.

Let me know how you like these exercises, and what other muscles may be of interest to you to learn more helpful tips to keep them activated!