Pain in the shoulders frequently stems from muscle tightness in the back, neck, and shoulder region. Taut muscles are less effective and less able to provide adequate shoulder and neck motion and stability, resulting in a cycle of pain spasm pain in the region of the upper extremity. At Acupractic Natural Healing Center, Dr. Oskardmay uses chiropractic and acupuncture procedures to mobilize irritated joints and restore affected tissues. Between visits, she recommends self-massage and other methods to continue the healing response.
Self-massage for tight muscles using the foam cube is a beneficial and easy to learn technique which Dr. Lisa will demonstrate in office and which you can follow here as a reminder. To perform, place the foam cube she provided in the office between your shoulder blades. Muscles here include the trapezius, rhomboids, and infraspinatus. Avoid placing the cube directly atop the spine itself to avoid injury as there are no muscles.
With cube edge next to the tight muscle spot, lean into a semi-firm location like a couch cushion, firm bed surface, or even a pillow on the floor. Gently but firmly rotate over the spot to massage that focused point and surrounding areas. The area will be tender as you break down fibrous knots. This massage motion will restore blood flow and nerve impulse to areas of stagnation, improving overall healing and shoulder-neck-back range of motion and performance with time.
Shoulder tension builds up for many reasons such as stress, `shouldering` too much responsibility, working in a hunched posture, or sitting too much. Other possible causes include lifting improperly or carrying too heavy a load for too long, chronic neck pain, even poor breathing technique. When you take steps to attend to the muscles, ligaments, and tendons in and around the shoulder using foam cube soft tissue self-massage, you will notice a change. This at-home technique supports other procedures received in the office, such as spinal mobilization and acupuncture meridian therapy.
If you continue to experience muscle tightness and fatigue in the shoulder region after this technique, perform some of the other stretches reviewed at our office and seen here. Additionally, you can soak in an Epsom salt bath to dissipate the build-up of lactic acid and other muscle metabolites that build up and irritate muscles. Drink adequate water and consume a diet high in fiber to remove additional toxins from the body and to reduce inflammation further. Take time to relax and `belly breathe` to take some of the mental components out of shoulder tension and neck pain.
We look forward to helping you with your shoulder pain and muscle tightness at Acupractic Natural Healing Center. Contact us today to consult with Dr. Lisa Oskardmay the shoulder pain doctor Chapel Hill, NC residents recommend.