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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Relieves Aches & Pains
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