Reciprocal inhibition in simple terms is when one muscle contracts, the other relaxes. For example when you flex 💪 your bicep the triceps will lengthen and relax, and the opposite is true.
For this release we will find the muscle, sink in and use reciprocal inhibition to relax the supraspinatus and then contract again. This release is best done if you have a partner to sink into the muscle due to the awkward position of bringing your opposite arm over your shoulder. If you don’t have a partner, below is a self release method:
1️⃣ Find a chair/table sit up straight, bring your opposite arm over your right shoulder(if you are treating the right supraspinatus). Let right arm hang roughly 10-15 degree away from the chair/table and let the palm of the hand touch the side of the chair/table.
2️⃣ Palpate for the spine of scapula by running your fingers up and down
3️⃣ Once you have located the spine of scapula roll on top of it sink into the muscles on top(supraspinatus).
4️⃣ Begin at the medial end of the spine of scapula and work along till the lateral end for 1-2 mins while doing step 5 below⬇️
5️⃣ Press your palm towards the chair(adduction) to relax the supraspinatus and sink in deeper, then relax and contract again.
Tips – You may need to release your upper traps before you can reach the supraspinatus – This may not work for everyone due to other compensation patterns that needs to be resolved before targeting the supraspinatus – Seek out a professional if you need to
Give this a shot hope this helps with your neck and tennis elbow!!!
To figure out the source of your pain, I need to look at the relationship between different areas of your body, and then based on how they interact with each other I can come up with a plan of action
To reinforce my point, let’s look at the upward + downward rotators of the shoulder
Let’s say you have shoulder problems with a lat-pull down (or any movement for that matter)
It could be that
🔹your downward rotators are unable to coordinate together to do the ⬇️motion smoothly
🔹your upward rotators are overactive and won’t allow smooth motion
🔹or maybe 2/3 of your downward rotators are sleeping on the job and 1/3 is overactive!
🔹etc. the combinations are endless…😑
Basically it’s all about relationships, how do the upward and downward rotators relate to each other? And within each group, how do the 3 muscles interact with each other to produce ⬆️ or ⬇️ rotation?!
Knowing your anatomy is one thing, but understanding how each body part relate to each other is what separates the noobs from the rehab gods 🙏🏼
As highlighted in the picture, a snapping feeling in the front area of the hip/groin region could be from the tendons of the illiacus/psoas muscles that are rolling over something called the ILIOPECTINEAL EMINENCE (say that one 5 times fast 😐) as the ILIOPOAS BURSA may be inflammed.
This issue is called INTERNAL IMPINGEMENT of the hip. There are others which I will discuss later on.😜
So imagine this issue occuring during your squat, stairs, or even simply walking throughout your day – not too fun is it? In hip flexion (deep squat) the tendon is lateral to this “eminence” and then going into flexion causes it to go medial. This produces a feeling of snapping or sometimes even an audible sound.👂🏼
To help with this, you can try the stretches . In addition, try out this quick hip distraction drill/stretch to see if it helps! .
1️⃣Wrap the band around something steady and then around your leg as in the picture
2️⃣Slide it all the way up as high as it can go
3️⃣Go into a PIGEON POSE (yoga) by folding your leg under your body so that your shin is running perpendicular to your spine
4️⃣Slowly lower your hips backwards as if you’re going further into the stretch
5️⃣Posteriorly tilt your pelvis as we’ve discussed previously
6️⃣Move around slightly to find the position that works best for you!
7️⃣Breathe, and relax 👌🏼💆🏻♂️💆🏽
⚠️DISCLAIMER: A less prevalent but more serious issue may be something within the hip joint itself (ie – issue with the labrum or potentially the overall structure of your hip joint). .
The role of the hip flexors and how they impact overall alignment. The hip flexors are quite complex due to the number of muscles that actually contribute to hip flexion.
What’s interesting is that these can be an issue across a wide range of people from the very athletic to the traditional desk worker.
Typically discussed are the following muscles:
But in addition to these there are a number of other muscles from other muscle groups which also play a role in flexion the hip:
👉🏼Tensor Fascia Lata (TFL) of the gluteal muscle group
👉🏼Rectus femoris of the quadriceps
👉🏼Pectineus (adductor group)
👉🏼Adductor Longus (adductor group)
👉🏼Adductor Brevis (adductor group)
👉🏼Gracilis (adductor group)
Furthermore, the adductor muscle groups can even be divided into two parts based on their action. Believe it or not, they can actually FLEX AND EXTEND the hip. I know, right?😅
From this list we can see how important it is to understand various aspects of someones activity patterns that may point us in the proper direction when dealing with issues around the hip. These muscles will work in different amounts depending on the specific tasks and position of the leg itself.
As these muscles are “HIP FLEXORS” the corresponding action on the pelvis is a an anterior tilt of the pelvis (APT).
I’ve seen a lot of guys carrying around 🎒 big gym bags all day slung over one shoulder. And no doubt, quite a few of them felt it at the end of the day in their low back.
Your spine is built as a very mobile structure, with support and stability provided by a 🌐 guy wire system of muscles. Optimal stability is achieved when you have equal tension and strength built on all sides.
Most of you have a preferred side to carry things, whether it be a gym bag, a purse, or when you 😠 try to get all the groceries in in one trip (you know you do). And over time, all that weight loaded on one side can create a strength and tension imbalance from side to side.
The Quadratus Lumborum is one of the ↔ lateral stability muscles of your core, keeping you from toppling over to one side or the other. One of the best ways to train the QL is through ⛃ heavy carries. Holding a weight on one side, works the opposite QL as it keeps you upright.
This is basically what you do when you carry your bag on one side. You are training your QL. But if you carry it only on one side, you can create an imbalance as well as overwork and fatigue the one you constantly stress.
So practical applications:
🔹Switch up which side you carry your bag on.
🔹Incorporate suitcase carries into your training to balance out both sides and build a core as solid as @therock’s.
The thoracic spine naturally curves forward, known as a kyphosis. Day to day 📱 habits and 💻 lifestyles typically have us curled forwards, increasing this kyphotic curve. And because we tend to spend hours in that position, we begin to lock our bodies down into that posture.
Then one day you wake up, look at yourself in the mirror 😲, and see that hunchback you’ve formed. You’ve locked yourself into that increased kyphotic curve, now having a HYPERKYPHOSIS.
Getting yourself 🔓 unlocked again takes just as much time as it took to get you stuck there. But it can often be done. You just have to make daily habits changes and put in work to make the change.
Check the pic here. The Shortened muscles often need some TLC in the form of ↔ mobility work. The Stretched muscles need improvements in end range 💪 strength and endurance to hold you up again.
Today let’s take a 👀 at a commonly seen word : Kyphosis
Derived from the Greek word kyphos which means “a hump”🐪, the word kyphosis refers to the normal convex curvature of the spine as it occurs in the thoracic and sacral regions
You often see this posture with office workers or people who generally sit a lot for work. ✏️📌 Consistent slouching exacerbates the forward curve of the spine over time
🤔Is kyphosis reversible❓❓❓
In life, experience with motion becomes gesture which repeated over time becomes habit. 🚶Movement habits slowly become posture, and IF NOT taken care of, prolonged posture BECOMES permanent structure
👴🏻👵🏼 Experience ➡️ Gesture ➡️Habit ➡️Posture ➡️ Structure
So how do you reverse kyphosis?! With SPECIFIC manual therapy techniques, it is possible to give the patient a window of body awareness in which they have an easier time retraining proper movement patterns. (ie. Sit properly and walk around upright) .
Once that window is open, it’s a matter of working on retaining the fascialgainz as best we can with proper movement awareness exercises.
Pretty much everyone I meet in the clinic or the gym complains of having tight hamstrings… and most say they have tried stretching but nothing has changed!
And everyone tries to touch their toes, and when they can’t, they immediately go to static stretch the hammies.
🔹What if I told you, for most people, your hamstrings are actually too long, not too tight?
If the above describes you… check your hip flexor length! Chances are they are super tight.
🔹The reason is called an Anterior Pelvic Tilt and is common because of our desk/car bound lifestyle these days. The abs and hamstrings get relatively lengthened, and the hip flexors and low back extensor muscles get shortened.
🔹So when you stand, your hamstrings are being stretched already. The receptors in the muscle tell your brain to STOP because it’s trying to protect itself from injury.
That is why it feels tight!
🔹How To FIX: Stretch your hip flexors. Strengthen your core. Learn how to posteriorly tilt your pelvis. Practice diaphragmatic breathing.
Notice how none of these involve your hamstrings. That’s because it’s the symptom not the cause.
Try those things out and watch your hamstrings become “less tight”!
The primary motor cortex is a principle area for motor function 🚗 and it’s role is to generate neural impulses to pass down the spine and control the performance of the movement. It’s how the brain figures out how and which muscles to contract for a movement. 🤳🏼✍🏼
LETS TALK MUSIC AND THE BRAIN
To all my musicians and artist out there who don’t get the credit they deserve for the complexity their art requires, let’s explain what is happening during music making. –
Music performance is a complex and demanding cognitive challenge that the human mind can handle. Unlike most other sensory–motor activities, music performance requires precise timing ⏰of several hierarchically 👑 organized actions, as well as precise 🥇control over pitch interval production, implemented through diverse effectors according to the instrument involved. –
It’s much more than playing 🎶, it’s art that requires series connection to your motor control system. Tag all your 👨🎤 👩🎤 musicians and let them know how smart they are.
Joint limitation, wherever found, generally results from some accident that has stretched one muscle or muscle group beyond its limit of elasticity
In the picture above you can see in 1️⃣ how an anterior tilt of the pelvis will affect the joints and basically internally rotate your femur and tibia as well as pronate your foot
In 2️⃣ you see how coupled with the joint mechanics of 1️⃣ you will get a specific pattern of muscle compensations to go along with your anterior tilt
Without outside help, the muscle cannot return to a balance state and get out of anterior tilt 😞(or any position of poor posture for that matter) .
Without the addition of outside energy🔋, it becomes permanently fixed
Then over time⌛️, this deficiency must then be compensated by structures elsewhere in the body
On any joint, this describes the progressive limitation too often oversimplified as “aging” 👴🏼 .
Translation: People get fxcked up over time because no one ever addresses all theses mini-imbalances that stack up
Then injury happens ➡️then fear of movement sets in ➡️then muscle wasting starts ➡️then you can no longer move as well as you used too and finally your doctor/therapist blames it on “aging” and you’re left with little to no hope
✅But the reality is, there is HOPE: all you need to do is RESET the tone in all your problematic muscles, get them working in balance with proper joint mobility and you’re good as NEW, regardless of age