TOP 6 THERAPY TOOLS YOU ALREADY OWN…

US chiropractors aren’t a fancy lot, we don’t need a great deal to do what we do. Fingers, elbows, a bed, knowledge of anatomy. That’s about all we need to start the healing process, but what about you guys who want to do a bit of self massage? It’s impossible to dig your own elbows into the knots in your back, so what are you supposed to do? Well, I’m sure you’ll be glad to know that you already own all the tools you need to be your very own self massage therapist!

These everyday things you’ve been walking past are actually secret therapy tools, so get to using them!

Doorframe…

I bet you’ve never looked at a doorframe and seen the hidden massage therapist in there, have you? Well, go take a closer look because they are waiting for you and they’re great for the shoulder girdle. Some of the biggest muscles in your body are your lats – your back muscles – and these can get an amazing stretch from a doorway.

Stretch that back

This is a great stretch as the muscles it affects start down at the tailbone and run up across the back, meaning that this one stretch can impact on a large area.

Doorways are great because you can also stretch the front! If you’ve been slumped at a desk all day then you probably have tight chest muscles, here’s how to stretch them.

The further through the doorway you go the better stretch

You can really improve this stretch by trying to squeeze your arm across your chest, your arm won’t go anywhere because there’s a doorway stopping you (unless you’re the hulk…), but holding that squeeze for 3 seconds means you’ll be able to move forward and get a deeper stretch when you relax.

Chair…

Chairs have a lot of making up to do. We slouch in them, we sleep on them and they generally give us more problems than they solve, so here’s how to even the score. If doorways are great for the upper body, then chairs are great for the legs! There are lots of stretches you can do on a chair, such as…

Hamstrings

You can also stretch your glutes on a chair too,

Just lean forward from here to get a great stretch.

These are all very easy to do if you aren’t very mobile for whatever reason and make the positions easy to get into, as well as helping to even the score against chairs.

Bed…

This one is the same as the chair, but it can be easier to get into these positions on a bed with it being higher up. Also, here’s an extra stretch you can do on the chair too.

Put your back foot on the bed to get a very deep stretch. Be careful with this one, use the bed to stabilise yourself with the back foot on the floor first to see how much of a stretch you need.

Rolling pin…

A rolling pin is an absolutely essential tool for anyone who wants to perform self massage and yes, you are going to treat your muscles like dough. Your thigh muscles will really benefit from this, so just straighten your legs out and get to rollin’! Go slowly and vary the pressure on yourself, some parts will be more tender than others. The sore parts need extra attention, but can’t take as much pressure, so take your time with it and go easy.

Tennis/golf ball…

These underrated tools are some of the best out there and I have a bag of golf balls up in my bedroom for when I need a quick self massage session. These can provide a smaller, more pointed surface area than the rolling pin. Whilst the pin is great for broad, sweeping strokes, the ball gets much more specific, so if you have an area that just won’t relax, try digging the ball in instead. However, it will be painful. It shouldn’t be, so the level of discomfort you feel is directly proportional to how much you need the work doing. A tennis ball is for beginners and the golf ball is for more experienced people.

Hands…

So obvious you almost forgot them, right? Don’t underestimate the power of giving yourself a good rubdown. Use your own hands and get your knuckles deep into the muscle, paying extra attention to the parts that are sore.

So there you go, that’s a great start to becoming your own self massage therapist. Some things can be hard to do or to reach on your own, such as your back, so if these tools aren’t helping you hit the spot correctly, then come and visit me or someone in your area. You can also check out my review of Kelly Starrett’s book and see about picking it up, he’s written a masterpiece on how to be your own therapist.

An article from Calm Body Chiropractic

REVIEW ON JOYA SHOES – BLISS FOR YOUR BACK…

I was given the opportunity to try a pair of Joya Shoes which they explain ‘support the natural movement process and encourage active walking. Joya shoes also promote healthy posture, which provides relief to the back and joints and can also reduce and prevent back and joint pain.’

As a chronic back pain sufferer walking out in the open is something I only really enjoyed occasionally when I was having a good day with my back. My biggest problem was deciding how far I could walk on any particular day so I was very excited to see if these shoes would make any difference.

The first impression when I put the shoes on was how high and supported I felt. It felt a bit like walking on air. The soft and springing material of the Joya sole transforms a hard and flat floor into a soft, elastic surface.

This, they say ‘increasingly activates small support and stability muscles again, which can remove stress from the joints and the spinal column. Plus, “micro movements” support the activity of the foot, calf, and leg muscles, which enable active walking and standing.’

Well, I have to say I am more than impressed with these shoes. The last few weeks have been an ideal time for me to see how far I could walk while in isolation. We are lucky enough to have lots of walks on The South Downs on our doorstep and the dry weather over the last couple of weeks has meant it safer to walk off-piste.

When my daughter first saw me in a pair of Joya shoes she thought I looked ‘very trendy’, which at the end of the day is also important to us women. Their shoes most definitely do what they say and relieve the back pain and cushions the feet and support healthy walking. Joya Shoes website explains in great detail about how these shoes work with a video and all about the Optimal pressure distribution, Joya ensures smooth rolling movement and optimum pressure distribution. This prevents pressure spikes in heel and forefoot. Joya footwear enables natural movement and encourages active walking.

At the moment one of their suppliers ShoeMed has an offer of 15% discount on full RRP to everyone Code: HURRY15. The code is valid until the end of the month. I wouldn’t hesitate to give these shoes a try if you get back pain during or after walking.

4 THINGS YOU SHOULD DO OVER THE WEEKEND TO HELP WITH SELF ISOLATION OF THE COVID-19…

After what you could only call a shocking week with the speed of this virus now is the time to get in touch with all you know. Four things to do over the weekend which will help with your self isolation and maybe reassure someone you know.

1. Contact every single person on your phone that is a friend relative or work colleague and let them know you are thinking of them and their family.

2. Get out your address book and that old one you only use at Christmas. Look up friends or family that you only correspond with at Christmas. Especially that great Aunt you’ve not seen for years and write them a short letter or send them a card saying you are thinking of them. A card or letter to someone elderly and on their own would really cheer them up.

3. Go through all your friends, family and work colleagues on Facebook and message each one that you are thinking of them, even ones you haven’t been in touch with and are just connected through groups you have joined.

4. Finally, go through your email list and do the same as above and maybe clear out some emails you’ve been keeping for a long long time and are of no interest to you anymore.

This could take more than a weekend for most people but I guarantee you will feel some love and new friendships will be born during this awful ordeal we are going through. I’ve already started mine and have had some lovely replies. Share your stories.

And, on that note please take care all my blog friends. We are all taking steps to control the outbreak and prepare to get through whatever may come of it, but adhere to what the professionals are asking us to do and remember we are all here to support each other. Think of the vulnerable and wash your hands regularly. Blog regularly we all have plenty of time to read each other’s posts.

4 TYPES OF PHYSIOTHERAPY THAT WILL HELP REDUCE BACK PAIN…

There are several methods of treating back pain. There are non-steroidal anti-inflammatory drugs (NSAIDs) which help to reduce prostaglandins and deter the COX enzymes… and we also have holistic methods such as acupuncture which works for many, but has no effect on some. I have written about the four I have listed before but not in one post and with us all being at home so much at the moment we have to be careful with our posture to avoid aggravating our spines.

The truth of the matter is that we’re all individuals and no two people are alike. What works for some may not work for another. One man’s meat is another man’s poison, so to speak. This is especially applicable to holistic methods such as physiotherapy.

These methods take time to work, but when you do find one that works for you, the relief you get can be immense. It’s all a matter of patience and finding one that yields results.
Strong medication such as pain killers and NSAIDs can have side effects. Surgery is expensive and has risks. In fact, the thought of surgery alone is enough to make most people’s hearts skip a beat.

It’s best to try the holistic methods first and see how they work for you. In this article, we’ll look at 4 different types of physiotherapy that you can use to alleviate your back pain. Not all may work for you, but you’ll definitely find at least one that helps bring you relief.

COLD TREATMENTS…

This method will require you to place an ice pack on the area that’s affected. Always remember to place a towel on the affected part before placing the ice pack on it. Do not ice the area for more than 20 minutes.
Cold treatment will help to numb the swollen tissues and reduce the pain. It’ll also interrupt the pain messages because the nerve impulses are affected by the cold. Muscle spasms will decrease and any swelling and inflammation will subside to some degree… and this will bring relief.

ACUPRESSURE…

Acupressure is a method of massage where pressure is applied on specific points of the body known as acupoints. This is a Chinese method of holistic treatment and while it has drawn scepticism, many people have benefitted from it.
The theory states that by manipulating the acupoints, the energy in your body can flow freely, and this will aid in healing. You’ll have to try it to know if it works for you.

ACUPUNCTURE…

Similar to acupressure, but instead of fingers massaging you, slim needles are inserted into the acupoints to stimulate and relax the muscles in the area at the same time.
The life force (qi) will flow freely, and you’ll feel better. Millions of people have reported positive results by using acupuncture to treat back pain and migraines. It’s worth a try.

HEAT TREATMENT…

Similar to cold treatment, but you’re using heat this time. It may seem strange that heat works too. After all, unlike ice which numbs the area, won’t heat aggravate it?
Not really. When you place heat on the affected area, the soft tissues will relax and become less stiff. So, there will be more flexible and you’ll be able to move more easily. The heat will also dilate the blood vessels which will help to improve blood circulation.

Your back will feel much better when fresh oxygenated blood that’s rich in nutrients flows around it and aids in healing. Do note that you shouldn’t apply heat therapy to a back injury that’s less than four days old. Only give these 4 methods a try after you have checked with your GP first.