I’m Stuck At home! Now What?!
Canadians are doing their best to “flatten the curve” during the Covid-19 pandemic by self-isolating and staying home as much as possible. This will be an important step in controlling the Covid-19 outbreak in our country and our communities.
At the same time, many Canadians are concerned about maintaining good health and a strong immune system during these times. Many of us are no longer able to go to the gym, eat the same diet, or live the same lifestyle. These limitations can be stressful and frustrating for many of us.
The following article will give you some Traditional Chinese Medicine (TCM) tips and suggestions on how you can keep your body and your immune system in tip-top condition even while you practice social-distancing and self-isolation.
Why Your Spleen/Stomach System Is So Important Right Now:
In TCM, having a strong and healthy body requires an abundant supply of high quality Qi (energy) and Blood (nourishment), circulating without restriction within our bodies.
Whether or not you are able to produce an abundant supply of high quality Qi and Blood depends on the health and functioning of all of your organs, but the Spleen (SP) and Stomach (ST) play special roles.
The SP/ST are responsible for your ability to break down all of the food and drink you consume into the basic building blocks your body needs to repair itself, function properly, and maintain a strong immune system. They are then responsible for ensuring that these vital materials are transported to the next organs responsible for the manufacturing of Qi and Blood.
The ST has the mechanical jobs of actually breaking down food. It churns and contracts, and releases stomach acid in order to physically break down the food you eat.
The SP has the energetic job of sorting the useful from the useless - what are the useful and vital building blocks for Qi and Blood, versus what is useless and should be excreted as waste. The SP also has the responsibility of transporting these materials to the next appropriate organ for further processing.
As the SP/ST are responsible for starting the most vital process your body performs, their proper functioning directly and significantly impacts your overall health and general well being. Likewise, a weakness or deficiency in the functioning of these organs can leave you feeling run down and generally unwell.
What Does SP/ST Deficiency Look Like
A weak SP/ST system results in an inability to properly turn food and drink into energy and nourishment. Therefore, a weak SP/ST often results in symptoms such as:
-Fatigue -Indigestion -Dry Skin/Hair
-Weakness -Loose Stools -Pale Complexion
-Lethargy -Bloating -Loss of Appetite
The SP also has the added jobs of holding blood within the blood vessels, keeping the internal organs in place, and moving fluids appropriately within the body. When the SP is weak, it is not uncommon to have symptoms such as:
-Sinus Congestion -Inability to Concentrate -Hemorrhoids
-Phlegm -Easy Bruising -Water Retention
-Foggy Thinking -Organ Prolapse -Feeling Cold
What Weakens the Spleen/Stomach
The health of your SP/ST is largely dependent on your lifestyle choices and your diet. The SP/ST are most effected by excessive mental activity, insufficient physical activity, and an overly cold, damp, and raw diet.
In the case of excessive mental activity, it requires a lot of energy to run your brain. Your brain is a really impressive piece of equipment if you stop to….think…about it! It requires a great deal of energy and nourishment to function properly, so the more you use your brain, the more energy and nourishment it requires.
Obviously, using your brain is a good thing, but using extra Qi and Blood to overthink, worry about, obsess over, and fixate on any given thought or circumstance is not a good thing. Not only do you end up focusing on topics that are upsetting you mentally and emotionally, you also end up using a great deal of energy your body could have used in much more productive ways.
Physical activity is good for us - we already know that! But what does that have to do with how we produce Qi and Blood? Well, while we’ve already discussed why its important to have a large amount of high quality Qi and Blood, we haven’t spoken much about why the unrestricted flow of Qi and Blood is just as important.
Think of it this way, if you had a huge amount of money sitting in a safe somewhere that would be great, but in reality, the money is only useful if you can move it to places outside that safe like to the grocery store, the pharmacy, or your landlord’s bank account.
Likewise, having a large amount of high quality Qi and Blood is great, but they are only truly useful if they can move freely through out the body in order to get where they are needed. If Qi and Blood fail to flow smoothly then the body does not get properly supplied with Qi and Blood, and therefore, cannot function properly.
While you are capable of moving Qi and Blood around your body without exercise, physical activity helps to profoundly increase the flow of Qi and Blood both in the moment and in the long term. For example, we already know that regular exercise strengthens the heart making each beat of the heart stronger and more efficient; bigger results with less effort. Physical activity helps you save energy in the long run as your body becomes stronger and more efficient the more you maintain a healthy physical activity routine.
When you don’t move enough, your Qi and Blood wont move enough thus leaving you feeling lethargic and unwell.
Finally, its no surprise that your diet plays a huge role in how well your SP/ST function. The SP in particular does not like cold, wet, or raw foods. You have to break down everything you eat and drink and bring it up to at least body temperature before you can even start to turn it into Qi and Blood, and that process takes a lot of effort.
If you consistently eat a diet that requires a great deal of effort to break down, you can end up spending more energy breaking down the food then what you get from the food itself. Basically, you end up using up your resources faster than you replace them. You can only do that for so long before you end up seriously depleted.
In general, foods that are cold, raw, wet, greasy, and processed are the hardest to digest. If a food takes a long time to chew with your mouth, it will undoubtedly require more “chewing” in your stomach. Likewise, the further away from body temperature a food is, the more work you have to put into heating it up/cooling it down. For example, the SP/ST will exert more effort to break down cold, raw vegetables then they would for a bowl of warm vegetable soup.
Foods that are warm, cooked, and moderately spiced are the easiest for your SP/ST to process. Even making the simple change of lightly cooking your veggies instead of eating them raw can make a huge difference in how easily your body can utilize the food you feed it.
What Can I Do To Strengthen My SP/ST?
If you resonated with the symptoms listed above, or recognize that your lifestyle might be taxing your SP/ST energy, then there is a good chance your SP/ST could use some serious TLC. Here are some simple steps you can take to strengthen yourself from the inside out.
**Please note: this information is intended to help people maintain good health while self-isolating and social-distancing are still recommended. These are not tips on how to treat or cure Covid-19. If you have symptoms of Covid-19 (fever and coughing in particular) please get tested as soon as possible. If you are unsure what do to, please cal 811 for assistance. **
While it is important to keep ourselves informed and occupied, it is not necessary for us to obsessively check the news or worry about what happens next. Here are some things you can do to ease your mind at this time:
-Gratitude Lists: Many of us are facing serious financial burdens at the moment, as well as concerns about future employment, child-care, the health of our loved ones, et cetera. While it is important to recognize the severity of the situation we find ourselves in, it is important not to get overly focused on these issues. Listing all of the things you are grateful for everyday can help shift the focus from the negative to the positive.
At first it can seem hard to find the silver lining, but once you start looking for it you’ll find it was brighter then you thought it was! Start with the obvious things like having a home and food to eat, the more you list the more you find to be grateful for!
-Meditation: Youtube provides a plethora of guided meditation videos you can access for free. Even a few minutes a day of intentionally slowing down, checking in with your thoughts, and trying your best to clear your mind can have an immediate positive effect on your mental well being.
-To Do Lists: Remember all those books you’ve bought but haven’t read yet? Remember all those household tasks and repairs you keep putting off because you just don’t have the time? Remember all those little things you said you’d accomplish if you could just find the time to get it all done? Well, good news! The time as come!
We all have a list of things we could’ve, would’ve, should’ve done if only we had the time in our busy lives to get to them. Now that many of us have nothing but time on our hands, this is an excellent time to accomplish all those little tasks and chores. It can be simple way to not only be productive but feel better about yourself and your situation too! Accomplishing goals, no matter how small, can help you feel useful and busy, thus boosting your mood. It can also be a great way to avoid checking the news and social media for the 700th time today!
-Adequate Sleep: Getting enough sleep is vital for your overall well being. When we sleep our brain is flushed with Cerebrospinal Fluid which helps to clean the brain of all the metabolic waste its accumulated after a long day of thinking. It is also when your body repairs itself. Furthermore, it is believed that dreaming allows your subconscious mind to vent out any troubling issues it might be dealing with in waking life….something we could all use right now!
Many people have dedicated exercise routines that involve time at the gym, time in group settings, and/or extended periods of time outside. While some are lucky enough to have yards and outdoor space to utilize, many people are self-isolating in condo buildings with little to no private outdoor space. And since most gyms and recreational centres are currently closed, many of us are left wondering how to maintain an active lifestyle during these times.
-Exercise Videos & Apps: Technology saves the day! We are lucky to be living at a time when so much valuable information is available to us through the internet. Youtube is an excellent source for exercise videos of all kinds: yoga, pilates, stretching, at-home workouts, work outs that don’t require equipment, et cetera. There are also many apps available (for free and for purchase) that can provide you with similar info and videos to help you keep fit and active.
-Household Chores: A great way to exercise when at home is to clean your house! This is an excellent opportunity to deep clean of your home. Not only will you being burning calories, stretching, and lifting heavy objects, you’ll end up with the peace of mind you get from ensuring your personal space is clean, orderly, and comfortable. This is a great time to see if you have items you can donate to those who are struggling through this situation.
**Please Note: these dietary guidelines are generalized information. You know your body better then anyone else does, so if there is a food or cooking method suggested that you know you do not react well too, please do what you know is best for your body. **
It may not be possible to eat an ideal diet right now, as what is made available for purchase may not be what you would normally choose. The following foods and cooking suggestion are generalized - you might not be able to follow many of these tips based on what you currently have access to, but following the ones you can will still be helpful.
-Avoid Extremes: As mentioned above, the SP/ST do not enjoy overly cold and wet foods, or overly processed and/or greasy foods. This remains true, but the bigger picture is that the SP/ST doesn’t like extremes - that includes extremely spicy and extremely hot food as well.
-Cook Your Food: The SP/ST likes food that doesn’t require much effort to breakdown. Cold, wet, and fibrous foods tend to be the hardest for us to deal with - things like smoothies and salads can be some of the most challenging foods you can give yourself.
Usually when I tell people this, they shift uncomfortably in their seats, look concerned, and then say “But I eat smoothies and salads every day!” I totally understand that a busy daily life can make it difficult to eat a hot sit-down meal three times a day. But, if its possible to turn a smoothie into a bowl of oatmeal with berries and cinnamon, or to turn a salad into a stir fry with garlic and ginger then you will be doing yourself a big favour. Remember: some change is better than no change at all.
AND NOW, FOR THE MOST IMPORTANT TIP I CAN GIVE YOU RIGHT NOW!
BE KIND TO YOURSELF AND THOSE AROUND YOU!
For most of us, this current situation can be a scary and lonely experience. Its possible you may feel a lack of control over your own life and your own future. You may be immunocompromised and scared to interact with others or to go outside. You may be sitting at home feeling helpless as you check in with an elderly loved one who feels alone and scared.
All of these feelings and thoughts are valid and understandable, but please don’t forget - while social-distancing and self-isolation may be difficult, they are some of the most powerful tools we have to ensure that when all of this is over, most of us will emerge healthy and happy and ready to return to our daily lives.
-Taking care of yourself is an act of kindness for those who love you.
-Self-isolating is an act of kindness towards those who have no choice but to go to work; people like grocery store staff, medical personnel, government workers, et cetera
-Self-isolation is an act of kindness towards yourself, as contracting Covid-19 can be a life-threatening situation.
Do what you can to help those in need, but don’t forget that you are one of those people too! We could all use a little extra love and attention right now, and for many of us that love and attention will need to come from ourselves for the time being.
-Caroline O'Hara, Registered Acupuncturist at Remedy Wellness Centre
Help us keep the WELL in Wellness Centre
As you are probably aware, there has been a recent outbreak of a virus, called the Corona Virus or COVID-19, that is starting to spread rapidly around the globe. We do not want to add to the overwhelm of information or fears. However, we do want to assure everyone that we are doing our best to maintain a clean and safe environment.
We are also asking for YOUR HELP on this matter. If you have any flu like symptoms, or feel unwell in any way, please STAY HOME. Call the clinic (250-590-5221) to cancel your appointment and let us know you are not feeling well. You will not be charged any cancellation fees.
The North, as a famous Northerner rapper pegs us, loves to travel during the North’s hallmark—a chilly winter. Many opt for a brief southward migration to bask beneath a sunnier sky, cocktails and bug spray in hand, sand in toes. Others prefer to buy local, venturing to nearby powdery hills for a log-cabin chalet and local brew filled weekend of winter sports and festivities. Some, those super beings among us, accomplish a flawless transition from beachy vacay to annual ski trip, shunning the vertiginous difference in climate and geography: the Adventurers.
But trips take their toll, and not just on the chequing account. Our bodies can only handle so much moving about, so much sleeplessness, and so much wear and tear. Even the G.O.A.T.s among us (think of one Lebron, of the house James) know their limits, push beyond them, and then mitigate the effects through therapy so they can repeat. The body needs its repose, and Physiotherapy during the winter is the perfect antidote to an activity or work filled winter that may predispose you to an injury filled spring and summer that frustratingly holds you back. Not to mention the seasonally-specific injuries that occur during the winter (take note of how many of your friends and colleagues have casts after that ski trip at the cabin).
Many of us tend to experience activity and occupation related injuries during the warmer months, and attribute it to the increase in our output during those times. And yes, while we tend to be more vigorous during this time, those aches and pains we feel can be attributed to the general, albeit unwitting, neglect of our bodies during a crucial period for preventative rehab (prehab). Research has demonstrated time and again that being consistent with bodily treatments throughout the year not only enhances performance and output, but also helps ensure prevention of injury when we intensify things. Once an injury takes place, however, reversing it is certainly more arduous and protracted than simply averting it with prehab.
Physiotherapy during the winter is one of the most effective ways to remain active and prevent injury in the cold, and stave off injuries that are likely to occur when activity intensifies as the climate heats up.
Taking advantage of physiotherapy prehab during the winter not only ensures that you thrive during this season, but also banks forward the advantage of a stronger, fitter, more resilient body during the rest of the year. Don’t simply wait till you injure your knee on the slopes, or your wrist on the keyboard and mouse, optimize your health with regular physiotherapy to ensure a pain-free and activity filled year.
- Daniel Rashid C. PT
Curious to learn more about Daniel and his Physiotherapy practice? View his bio here!
Cosmetic acupuncture (also called facial rejuvenation acupuncture, facial acupuncture or “acupuncture face-lift”) is a safe and natural method of reducing the signs of aging. It was originally used as a treatment for patients with paralysis of facial nerves caused by Bell’s palsy or stroke. As cosmetic “side-effects” were noted, it was adapted for use as an “anti-aging” treatment.
When the face is needled, it caused micro-damage to the tissue which then body then needs to repair. It repairs the tissue with a protein called collagen that continues to build after each treatment. Also, acupuncture naturally stimulates blood flow and energy (Qi) which helps bring new blood to the face, and flushes out and moves any stagnation, resulting in a natural acu-glow.
Aesthetic benefits of cosmetic acupuncture include:
-Improved skin texture
-Improved skin elasticity
-Reduction of skin wrinkles
-Reduction of “double chin”
-Reduction of “drooping” of eyelids
-Minimization of pore size
-Reduction of acne
-Increased “brightness” of eyes
What to Expect:
Although benefits may be noted in as few as one or two treatments; effects are typically noticed after five treatments. 10 treatments in total, once or twice weekly, are recommended to attain optimal results.
At your initial assessment, an individualized treatment plan will be devised to address your specific cosmetic needs. Treatments involve insertion of acupuncture needles at specific points at and around the face, and at points elsewhere over the body. You will leave relaxed and glowing after each treatment!
To maintain results, a follow-up appointment is recommended once every one to three months depending on the individual and desired results.
Cosmetic acupuncture is not recommended during or shortly after pregnancy, when you are sick or have the flu, bruise easily or have a bleeding disorder.
-Dayna Mulkay, Registered Acupuncturist - Click here to book with Dayna!
When you see a physiotherapist at Remedy Wellness Centre, you can expect an in depth assessment to find the root cause of your back and neck pain. Your physiotherapist may use techniques to mobilize your spinal joints, and will give you advice on how to best maintain your thoracic mobility, essential for a healthy low back and neck. The thoracic spine (mid back) can often become immobile, which can cause compensatory hypermobility and strain in the lower back and neck. Back pain can be driven by tight hamstrings, underactive or tight quads, poor core engagement, unstable SI joints and a long list of other things. We have the tools to figure out where it's coming from so we can fix it and teach you how to take better care of yourself. No need to waste time doing stretches and exercises that aren't really helping you.
Using manual therapy and other treatment techniques like myofascial release, IMS, and MET, your physiotherapist will help you to regain lost mobility, provide you with instructions on how to achieve ideal postural alignment, and prescribe therapeutic exercises that will support your spine. Patient education is very important to us and we like to empower our patients to take part in the treatment process by prescribing exercises and stretches to be done at home.
TIPS FROM OUR PHYSIOTHERAPIST
Check out this article as well: https://fitnessvolt.com/lower-back-pain-athletes/
First of all, what is chronic pain? Chronic pain is pain that last 3-6 months or longer. Recovering from chronic pain is very different that recovering from acute pain, which is new pain that is typically, but not always, associated with an injury or incident. Here are some of the key factors to consider when you are trying to get out of a chronic pain cycle.
If you are suffering with chronic pain, please come see us so we can get you started on a path to feeling better today.
We previously shared that if your MVA was before April 1st you wouldn't qualify for the new fees. This is FALSE. ICBC updated their website recently with more clear and concise information.
Regardless of when your accident was, if you are within your first 12 weeks of recovery you qualify for the new coverage.
We apologize for any confusion!
Direct billing for services like massage, chiropractic, acupuncture and clinical counselling will be available at Remedy Wellness Centre April 1st 2019.
Direct billing for services like massage, chiropractic, acupuncture and clinical counselling will be available at Remedy Wellness Centre April 1st 2019.
Effective April 1, 2019, the provincial government has updated the treatment fees that ICBC will cover for care and treatment after a crash. This has been outlined in the Insurance (Vehicle) Act. Fees reflect the fair market rate for a standard industry visit. If your motor vehicle accident was on or after April 1 2019 you will qualify for the new rates.
Below you will find the maximum ICBC will pay during the first 12 weeks of recovery
and the services we currently can submit for:
ICBC customers who choose to visit a health care practitioner that charges a higher rate than what ICBC funds under accident benefits (indicated above), will not be able to recover the user fees from ICBC for claims with a date of loss on or after April 1, 2019. This will mean that the patient is responsible for paying the user fee portion, which they may submit to their private health insurer for consideration of coverage.
How do you set up coverage?
Book your Initial ICBC Appointment online or over the phone. You will need to provide us with your legal first and last name, your date of birth and your claim number at your first visit. We will do the claim submission and you will need to pay any fees left over (user fees)t. It's that simple!
For those who have been in an accident BEFORE April 1 2019 and are in the first 12 weeks of recovery - we can still direct bill ICBC but your fee coverage will be different. Please contact your adjuster to confirm your fee coverage. We will also need the contact information of your ICBC adjuster to confirm your fee coverage.
If you have any questions please feel free to call or email us. We are here to help.
When we first jump into the chaos of getting in shape or just improving our level of fitness, it can be appear to be a daunting and intimidating journey. To be a healthier version of yourself you generally need to change what you eat, how much your move and how you make a lot of different decisions. Physical transformation is exceptionally difficult because first, you must sacrifice things you are accustomed to and enjoy in some way (usually less than healthy lifestyles and foods) while initially gaining very little discernable benefits. I will be writing on this specific challenge next month; however, for this month’s article, I’ll be focussing on the bigger challenge. The reality that most people have few examples in their social circle or family of significant lasting and healthy change in health and wellbeing. This is why testimonials or before and after pictures are used so heavily in the billion-dollar weight loss industry. Look at person X, they are just like you and they did this 5 minutes work out or took a miracle pill/shake and now they are exactly like you want to be and it was easy. Except it’s not and almost all of these examples are less than honest. However, it is not a lost cause. But it might require a mindset change and the ability to look outside of the experiences you and your network of friends and family have had with health and fitness. If you are fortunate enough to know people that have succeeded in the kind of fitness and lifestyle changes you want to make, look closely at all the things you have in common (both good and bad) and recognise that they probably started out very similar to you with the same challenges and opportunities. Then model what you can on their experience and lean on them for help because they have walked the same path as you and achieved what you are working towards.
Now we come to the heart of the problem for many. What to do if you feel alone in this battle? What if making all the changes and sacrifices are just too difficult and you do not feel up to the challenge? To start with, you are going to have to find ammunition, but of a different kind of calibre than some of you might be used to. For psychologist Alfred Bandura, “the most effective way of developing a strong sense of efficacy is through mastery experiences.” Performing any task successfully strengthens our sense of self-efficacy and the bigger the success the more we are emboldened by it. Succeeding at difficult, daunting and challenging tasks is like a power up or boost to our own personal sense of efficacy (the idea that we can be successful in creating change), even if it is in a different avenue. The first reaction when you feel intimidated or that you are failing to meet the challenge of your new fitness and health regime, should be to make a mental list of the big things you have accomplished in your life. The bigger, more bad ass and hard earned the result, the better. These don’t have to be fitness related and frankly for those starting out, they probably aren’t going to be. Start with your proudest accomplishments, military or civil service, past sports success, charitable work or community involvement, with successfully raising children an often neglected source of awesomeness. Stack all of those great things you’ve done on top of each other and by the time you are done, you should hopefully have built up a large arsenal of difficult and challenging things you are proud of. Use this list as a touchstone for when things get tough. Say to yourself, “I did x, y and z which were incredibly difficult, and they didn’t stop me, break me or defeat me.” Then, when you struggle to eat breakfast, exercise regularly or plan your eating, recognise that these things can’t beat you either. They are not much of a challenge compared to what you have already achieved. If you build up this ammunition as you slowly work towards improvement, physical or otherwise, there is nothing you won’t be able to take down.
James McDonald is a certified Athletic Therapist and Strength and Conditioning coach, experienced in working with wide variety of clientele. From recreation level runners and MMA fighters, and from Pro Hockey players to amateur Quidditch players, he loves to work with anyone and everyone he can help. So, if you need to get healthy or be better at what you love to do, FREE individual consultation sessions as well as one on one treatment sessions can be booked online with Remedy Wellness.
This is the first in a series of articles on common problems, of the aches and pains, that active people regularly put up with and alternative solutions that an Athletic Therapist can suggest given our background in working with both active individuals and elite performers. As a clinician and coach with extensive experience in high-level sports including work with Hockey Canada, in the Western Hockey league and multiple provincial and national level programs in a variety of different sports, I can help someone see things most would miss. The perspective I can offer as an Athletic Therapist is different from other professions and will help you fully understand your injury or limitation and how we can work together to help you move, play and feel better.
Today’s example is one I’m sure that any person working in an office or sedentary industry can easily relate to. Perhaps it shows up in the mid afternoon or during an especially long commute home. It is that nagging pain in your upper back, just near your shoulder blade. Your first instinct is you try to reach around and massage it, but you can’t quite get it and besides you look like your giving yourself a one arm hug while sitting in the Colwood crawl. You try rolling your shoulder around and maybe you find a position where it’s manageable, but you just end up looking like a turtle. While a little bit of self massage, a few Advil or a glass of wine when you get home might help a bit, really what’s going on is a battle for stability around your shoulder and you are the main casualty.
The two combatants in this situation are potentially the Rhomboids (they are located around where you feel the discomfort in your upper back) and the Pectoralis Minor situated where your chest and the front of your shoulder meet, just under the much large Pectoralis Major. Many of us spend a large amount of time sitting at work and mouse or slumped over our phone and generally not moving enough. When this happens, the front of our chest tends to move into a tightened position and the pec minor gets the signal to remain shortened and contracted to help stabilise our shoulder blade (scapula) and this can lead to a shoulder shrug like motion and a forward rounding of our shoulder.
Think about how often you might reach forward to use a keyboard or mouse while at work or your steering wheel while driving. With this anterior tightening, the Rhomboid at the back, tends towards becoming neurologically weakened and disconnected from its responsibilities. Consequently, it become stuck in a weak and lengthened position, often leaving us a literal pain in the neck (and back) at the end of the work day. There are many potential after effects that can come from such a dysfunctional relationship, including our breathing becoming altered, shoulder impingement, and pain developing in our neck as the body attempts to correct this jigsaw puzzle.
While the first instinct to release the area with something like heat or massage is not wrong, it is only a part of the larger picture. The real lasting correction to this problem could be to release (with massage or stretching), the tight Pectoralis Minor first. Then once the Pectoralis Minor is relaxed, the brain and the Rhomboid just need to get reacquainted with very easy exercises. So, if this is a situation you face, give the following a chance next time that upper back pain sneaks up on you at work. Find a doorway, raise your arm up like you are asking a question and rest the arm on the doorway. With your elbow at or slightly above the height of your shoulder, step through the doorway and turn both your chest and head away. You should feel a nice stretch across your chest and specifically in the most lateral part near your armpit. Hold this stretch for at least 30 seconds, even if your coworkers are laughing at you. Then once completed, stand up with a tall posture (think Superman) and perform a rowing motion with that same arm, imagine opening a door with it’s handle at your waist and gently squeeze your shoulder blades together. Perform six to eight repetitions of this pulling motion, in a controlled and easy manner (don’t break a sweat). Try repeating this pair 3-4 times a day since it only takes about a minute and I suspect your afternoon guest will disappear in no time.
Now the relationship mentioned above is not the source of every problem in the upper back, since there are no cookbook type of answers with the human body. The important thing is to get your issues assessed and examined by a qualified professional, such as an Athletic Therapist. Whoever you see, should provide you with a very personalised and one or one plan to help you find and correct the real sources of your injuries or problems.
James McDonald is a certified Athletic Therapist and Strength and Conditioning coach, experienced in a wide variety of clientele, from recreation level runners, MMA fighters, Pro Hockey player to amateur Quidditch players. FREE individual consultation sessions as well as one on one treatment sessions can be booked online with Remedy Wellness.
This blog is collaborative collection of information provided by several of our therapists. We hope you find some useful information and tips.