Newsletter by Next Level Physio
The Newsletter About Your Health And Caring For Your Body NEWSLETTER COMMON TENSION AREAS CAUSED BY STRESS & WAYS TO TREAT THEM
Our bodies are complex networks of nerve endings, pain receptors, and muscles to help us operate at the highest level possible. Throughout our days, we work them endlessly in order to achieve our goals. Even when we aren’t working them directly by exercising or performing physical labor, the body is being affected by elements all around you. Whether it be a fly buzzing by your ear, a scary movie, or, more recently, an invisible virus that has altered the way we live our lives at the very core, it’s natural that all of this stimulus results in a lot of stress that negatively impacts you. (continued inside)
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The Newsletter About Your Health And Caring For Your Body NEWSLETTER COMMON TENSION AREAS CAUSED BY STRESS & WAYS TO TREAT THEM
SERVICES & THERAPIES :
• Corrective and Functional Programming • Manual Therapy • Running Technique Analysis and Corrections
• Concussion Prevention Programming • Return To Sport Screening • Cupping Therapy • Pelvic Floor Therapy
Your body is inherently protective and reactionary. Whenever it experiences stress from any source, it may result in some kind of pain or muscle tension. Individuals feel these effects in different areas of the body. Where we hold stress depends on our habits and postures. One person might notice it more in their hips, while another feels it in their back, etc. What can you do about it? Well, the answer may be simpler than you think. With our help, you’ll be able to recognize some common areas most susceptible to muscle tension and unlock the secrets to naturally relieve them. The three most common culprits for stress related muscle tension: 1. The jaw/face. Has there ever been a time when you’ve felt stressed or anxious and found yourself clenching your jaw or grinding your teeth without even noticing? It’s even possible and actually incredibly common to clench your jaw in your sleep as well! Over time, this can cause muscles to tighten and lock up, making everyday actions-like eating and talking, become more painful.
2. Upper traps/shoulders. Our upper traps house tension because of posturing and, believe it or not, poor breathing patterns. Our diaphragm should be responsible for about 80% of our breathing. We breath upwards of 20,000 times a day- and most of us do it incorrectly. We rely on accessory muscles in our necks. Imagine, 20,000 “reps” of incorrect breathing and you bet our upper traps will get tight, restricted and painful from overuse. 3. Pelvic Floor. The Pelvic Floor is a network of muscles in which we lack a lot of knowledge and body awareness. Pelvic Stress Reflex Response, (when the pelvic floor muscles actively contract in response to physical or mental stress) keeps those muscles continuously engaged. This constant tension can later result in problems with urinary frequency/urgency, bowel/ bladder or sexual dysfunction, along with pain in the tailbone, hips, and lower back.
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What Can You Do About It?
1. Take a breath! The importance breathing has on our bodies cannot be overstated. When you’re stressed, your breaths will become rapid and shallow, encouraging an equally erratic response from your body that can createmuscle tension and pain. Research studies have shown that utilizing methods of diaphragmatic breathing (breathing from your belly) for even a few minutes can switch us from the sympathetic nervous system to the parasympathetic nervous system. This type of breathing calms our entire system and reduces tension mentally and physically. Throughout the day, take a moment to notice if you’re holding your breath. Observe its speed and rhythm. Try to be aware of any unhealthy breathing patterns you see and do some corrective breathing exercises. 2. Scan your body. Take note of any irregularities with your posture, the way you’re moving, if you’re gripping anything particularly hard. Throughout the day, if you notice yourself clenching your jaw, shrugging your shoulders, contracting your pelvic floor, consciously relax your muscles and let it all go. 3. Healthy living. The response your body has to stress is a mix of emotional and physical reactions to the sensations you experience. Both can have a profound effect on your overall health. At the end of the day, exercise, a good diet, self-care, and, most importantly, sleep have always been the best treatment options for muscle tension and stress relief. 4. Talk to a professional. When we talk about stress and pain, everyone experiences it differently. Scouring the internet for prospective treatments and quick fixes is not the best way to resolve your issues and find long- term relief. A Physical Therapist will be able to give you an accurate diagnosis and prescribe the best, most efficient treatment for you and put you on the right path to recovery!
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Exercises of the Month These exercises should be done stand alone or after exercise, but not before.
BIRD DOG 4-POINT ARM & LEG RAISE Begin by placing your knees and hands on the floor, with your hips and shoulders at a 90° angle. While keeping stable and engaging your core muscles, lift one arm and an opposite leg straight out toward the horizon, with your thumb pointed to the ceiling. Place both arm and leg back down to starting position. Repeat 10 times and then repeat this exercise with the opposite arm and leg. To build stability, this exercise can first be performed using only the arm or leg, and the opposing arm or leg can be added once ready for progression.
SWAN DIVE Lay on stomach with your arms overhead. Press your chest upwards, keeping the muscles in your trunk and legs relaxed. Repeat 6 times.
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Next Level Physio News
NEXT LEVEL TRI CLUB Are you a triathlete looking for a club to train with? The Next Level Tri Club is here! All levels are welcome to join! For more information on membership, coaching, and training schedule, contact Dr. John Mendenhall II at j.mnextlevel@gmail.com.
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