{"id":1851,"date":"2015-09-15T21:03:57","date_gmt":"2015-09-15T21:03:57","guid":{"rendered":"http:\/\/movementformodernlife.com\/blog\/?p=1851"},"modified":"2017-09-08T12:55:06","modified_gmt":"2017-09-08T12:55:06","slug":"strength-through-the-ability-to-release-and-restore","status":"publish","type":"post","link":"https:\/\/movementformodernlife.com\/blog\/strength-through-the-ability-to-release-and-restore\/","title":{"rendered":"Strength Through the Ability to Release and Restore"},"content":{"rendered":"

\"daria\"<\/a><\/h3>\n

Heal Your Back<\/h3>\n

We all deserve a pain-free and more mobile<\/a> body!\u00a0Movement is a fundamental characteristic of life, and muscles play a major role in that activity. In the human body musculature constitutes 30-50% of total body weight. Any kind of motion relies on the strength of your muscles whether it is walking<\/a>, jumping,\u00a0writing, sitting or\u00a0chewing food and digestion<\/a>.<\/p>\n

We often believe that our\u00a0strength\u00a0comes from muscle growth. The bigger the\u00a0muscle\u00a0the stronger you are. What we\u00a0don\u2019t\u00a0think of is the range of movement, so how long and elastic the muscle is. There is a\u00a0big\u00a0difference between a strong muscle and a big but tight one. A tight muscle, no matter how bulky it is, can be very weak and absolutely inefficient in its role to protect the joint<\/a> or create movement. It can lead to an injury<\/a> because you can’t move it fast enough to do what it needs to do.<\/p>\n

Our body is incredibly intelligent<\/a>;\u00a0if the muscle is tense, the knot is there for a reason and probably won\u2019t go away on its own. Furthermore, it will start affecting all the muscles directly or indirectly connected. If\u00a0something\u00a0goes wrong, the joint becomes\u00a0dysfunctional, you have an injury or you overwork the body, the muscle or group of muscles associated with that joint\u00a0contract to protect it and they stay partially contracted.<\/p>\n

The devil lies in this contraction. Muscles\u00a0can\u00a0only\u00a0stay contracted for so long and will never be as strong as the muscles that have the ability to completely relax<\/a>. How often do you find yourself having your shoulders up your ears, or your elbows bent rather than arms hanging down freely? How often when you get stressed and can\u2019t let go, your bum muscles tighten or you hold your belly in, even when you inhale? How often do you grit your teeth and then two hours later you experience a\u00a0headache around your temples? Have you ever considered that these may be related? In this case, weakness is not caused by the lack of exercise, and further exercise\u00a0won\u2019t\u00a0strengthen the muscles either.<\/p>\n

There are a lot of types of trigger points\u00a0depending\u00a0on where they are located but generally it\u2019s an area (big or small) that is very painful upon compression, very\u00a0noticeable\u00a0at palpation, sometimes red and hot. We all have very common sore bits: neck, shoulders, back, glutes and knees<\/a>. The pain you feel may be very localised or\u00a0it can be referred to a non-localised area. The latter one is more common.<\/p>\n

What happens when you ignore your sore bits? If a muscle is in a constant state of contraction,\u00a0blood flow to this area stops and it has excessive metabolic waste and oxygen use which sends pain signals to the brain. Your brain will\u00a0just switch the muscles off as obviously it will want to stop the pain. But then what happens when it turns your stability\u00a0muscles off? You start using your back muscles and other abductors to compensate and this is how the domino effect starts.<\/p>\n

Self-myofascial release can sound like a fancy term but in practice it is a form of self-massage.\u00a0You\u00a0can use a foam roller<\/a>, a small ball, or your own hands to apply\u00a0pressure to specific areas or points on your body. You need to commit yourself to relaxing rather than gritting your teeth. On a scale from 0 (no pain) to 10 (hell no!) if you go above 5 you won\u2019t be able to relax the muscle. Stay there for at least two minutes. You can turn your favourite music on or watch TV (if you must, I would suggest music).<\/p>\n

Using myofascial release to heal your back can be a fantastic method.\u00a0Back problems such as pain, spasm and limited range of motion are sometimes just a symptom of more complex issues involving different muscle groups. Tight calves affect the hamstrings, which in turn affect the glutes and the lower back.<\/p>\n

>> Stretch Out Your Hamstrings + Ease Your Lower Back in This Yoga Class<\/a> >><\/strong><\/h5>\n

What to work on:<\/h3>\n

1. Use foam roller and roll both calves up and down.<\/h5>\n

Stop and rest on knots. You can also tightly roll up your yoga mat, sit on the back of your legs and put the mat between your calves and your hamstrings<\/a>. If it hurts too much, just lean forward and you will feel less discomfort.<\/p>\n

\"dariamat\"<\/a><\/p>\n

2. Use either your foam roller to roll your hamstrings or sit on a tennis balls.<\/h5>\n

Sit with legs extended forwards, start from just below the sitting bones and slowly move down until more or less midway to your knees. Unfortunately you can’t really work the bottoms of your hamstrings as the closer to your knees you get the less pressure you apply. In this instance folding forward will increase the pressure.<\/p>\n

\"midwaydaria\"<\/a><\/p>\n

3. Use a tennis balls for glutes.<\/h5>\n

For glut medius and piriformis, hook the right ankle over the left thigh, left food stays on the floor (the back release pose) and work one side at the time. In this\u00a0instance work the right side, then switch the legs and work the left side.<\/p>\n

\"dariatennisball\"<\/a><\/p>\n

– glut medius:<\/strong>\u00a0place your ball at the very top of the right glut, just below the iliac crease. You may find three trigger points there. Start just lateral to sacrum and then roll hips to the\u00a0side\u00a0until you find all three.<\/p>\n

– piriformis:<\/strong>\u00a0imagine that both bum cheeks are like an owl\u2019s head, you have two circles of feathers and eyes in the middle. Put a tennis ball just in the middle of your right bum cheek (owl\u2019s eye) and stay there. This is a great place to go if you have got any sciatica issues.<\/p>\n

– glut max:<\/strong> to get the lower parts of the muscle, stay on your back, bend the knees but keep your feet on the ground. Place both tennis balls under each glut, just above the sitting bone. Slowly move your hips from side to side.<\/p>\n

4. Use two tennis balls for your back.<\/h5>\n

Lie at the bottom of your mat or a carpet. Put the tennis balls on either side of the spine, find a tender spot and stay there.\u00a0After two minutes roll up your mat until you find another spot. These are very interesting spots. In Traditional Chinese Medicine they are called the\u00a0Back Shu points. They are often tender to palpation when there is a disorder with the organ corresponding to the point you are massaging.<\/p>\n

Use this method as often as\u00a0possible\u00a0if not every day. Remember that your power is through the combination of building strength and\u00a0restoring\u00a0the balance (letting go).<\/p>\n

\n

\"\"<\/a><\/p>\n

This post was written by Daria Wall<\/span>, who began her yoga journey in 2008. She quickly became interested in Forrest Yoga<\/a> and travelled across the world to train with Ana Forrest<\/a>\u00a0and\u00a0completed the Forrest Yoga Foundation Teacher Training in Hong Kong. Her curiosity and fascination with anatomy and biomechanics of the human body sent her to Thailand where she begun her journey with an international yoga teacher, author, acupuncturist and health & wellness specialist, Tiffany Cruikshank, with whom she is completing the 500 hour certification.\u00a0Daria is trained in full body massage, myofascial release, Thai massage and Chinese medicine. She completed the\u00a0Professional Thai Massage 150 Hour training at the Thai Massage School of Chiang Mai, Thailand. She is also a certified Open Water Diver and\u00a0runs a company called DP Wellbeing<\/a> that delivers fitness, yoga, massage and nutrition guidance, classes, workshops and treatments across Dundee and Broughty Ferry in Scotland.<\/p>\n

Send to Facebook<\/a><\/div>","protected":false},"excerpt":{"rendered":"

Heal Your Back We all deserve a pain-free and more mobile body!\u00a0Movement is a fundamental characteristic of life, and muscles play a major role in that activity. In the human body musculature constitutes 30-50% of total body weight. Any kind of motion relies on the strength of your muscles whether it is walking, jumping,\u00a0writing, sitting […]<\/p>\n","protected":false},"author":2,"featured_media":1854,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[101,337,338,303,336,14],"class_list":["post-1851","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-articles","tag-back","tag-hamstrings","tag-intelligent-body","tag-release","tag-restore","tag-yoga-2"],"yoast_head":"\nStrength Through the Ability to Release and Restore - Movement for Modern Life Blog<\/title>\n<meta name=\"description\" content=\"We all deserve a pain-free and more mobile body! 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