Hyugo Ishida - RMT, Delta, BC (2026)

01/21/2024

How Tight Glute Muscles Impact Our Low Back Tightness and Functionality ?

When a patient presents with low back pain, I always like to work on the areas above and below the affected area. Today we'll be discussing the area below the low back, our gluteal complex

The 4 main muscles we’ll cover today is Gluteus Maximus, Gluteus Medius, Gluteus Minimus and Piriformis:

Main function of Gluteus Maximus (yellow) is extension of our hip
- If we're laying face down with our leg bent to 90°, gluteus maximus will contract when we try to lift or "extend" our hips so our heel is going towards the ceiling

Main function of Gluteus Medius (blue) is abduction of our hip
- If we're laying on our right side for example, lifting or "abducting" our left leg away towards the ceiling from our right leg will contract gluteus medius
- Gluteus Minimus (green) acts in “synergy” or alongside gluteus medius to help the abducting motion of our hips

Main function of Piriformis (pink) is external/lateral rotation of our hip
- If we're sitting down, crossing or externally rotating our right leg for example over the left leg will contract piriformis

As seen in the picture below, all 4 muscles mentioned have an attachment to either the sacrum or the pelvis (orange). Both the sacrum and the pelvis are important contributors to the stability and functionality of our low back and hip range of motion

It's important to focus not only on the area of pain (the affected area in this case the low back) but to also treat areas above and below the affected joint. In other words, if our glutes are constantly tight, it will affect the “above” structure (tight/stiff low back) and the “below” structure (tight/stiff hamstrings - back of thighs)

Our glute muscles are engaged numerous times throughout the day from walking, standing, going up/down stairs, positional changes from sitting to standing or vice versa. If the glutes are constantly tight, other muscles (ex - low back) will start to compensate and in turn cause other muscles surrounding the area to feel even more stiff and sore

If you want to see more educational posts like these in the future, click the like button or comment down below !

As always, thank you for taking the time to read and I hope you found this post interesting and helpful

Hyugo

01/30/2022

Stretches (Lower Body) for Low Back Pain

Here is part 2 of stretches for low back pain focusing on the muscles of our lower body (from the hips down). A good mindset to have is to not only focus on the area of pain & tension (ex - low back) but to also be aware of the surrounding structures (ex - hip flexors, glutes & quadriceps). For the muscles below, the red marks for the pictures on the left will indicate the attachments points and how they can play a part in contributing to low back pain.

1. Re**us Femoris
- This muscle is the only quadricep (thigh) muscle that attaches onto the AIIS (lower bony part on the front of our hips). It’s also the only quadricep muscle that straightens our leg and flexes (bends) our hips. Since this muscle inserts onto the AIIS, it plays a role in the resting position of our pelvis which is an important aspect to look at when dealing with low back pain. For example, if our Re**us Femoris muscle is tight, it will shorten and pull down on our pelvis (since it attaches there) and will cause our pelvis to rotate forwards which then shortens the muscles of our low back & hamstrings ~> creating tension & pain in our low back muscles.

2. Piriformis
- This muscle is one of the major external rotations of our hips. It has an important relationship with the Sciatic Nerve because in most people, the sciatic nerve travels underneath the piriformis muscle. When this muscle is tight or inflames, it narrows the space the sciatic nerve travels through and eventually compresses the nerve which mimics symptoms of Sciatica… in this case it’s referred to “Pseudo-Sciatica” or “False Sciatica”. The piriformis muscle also attaches onto the outer portion of our sacrum (tail bone) which can cause pain & discomfort for people that sit for long periods of time.

3. Gluteus Medius
- You can think of this muscle as the “Deltoid” (shoulder) muscle of our hips. This muscle has an attachment to the outer surface of our hip crest. When this muscle shortens (tightens up), it can impact the way we walk and eventually causes a functional short leg from chronic tightness. When we have one leg shorter than the other, it causes pain and a buildup of tension in our low back (referring to the side with the shorter leg). Since this muscle is part of the Gluteal Complex, it also plays an important role when we are walking, running, sitting and standing.

Stretches (Top to Bottom):

1. Re**us Femoris (perform kneeling)
- To stretch LEFT side (1st picture on right column) assume the position of the picture… I recommend placing a pillow or mat under the left knee (blue line) so your knee isn’t digging into the floor
- With your right hand, balance yourself by placing hand on your right leg or a nearby object (couch, chair, table)
- Once your left hand has a grasp on your leg foot, hold this position
- Lean forwards putting your weight onto your right foot until you feel the stretch in the front of your LEFT thigh and hips
- Avoid hunching your upper body over your hips as you do this stretch… you want to maintain an upright position to really open up the hips
- As you lean forward, take a deep breathe in & out (with the exhale, try to lean forwards a tiny bit each time up to where you can feel a comfortable stretch)
- Repeat steps with opposite leg to stretch RIGHT side

*this is a great stretch to not only target the front of the thigh but also your hips as well !

2. Piriformis (perform laying face up on mat/ground)
- To stretch RIGHT side, lay on your back and cross your legs as shown in the 2nd picture down the right column
- Wrap both your hands under your left thigh close to where your left knee is
- Once in this position, pull your hands and left knee towards your chest
- When you feel a comfortable stretch on the RIGHT side of your glutes, take a deep breathe in and on the exhale try to pull your left knee closer to your chest
- Repeat steps with opposite leg to stretch LEFT side

3. Gluteus Medius (performing laying face up on mat/ground)
- To stretch RIGHT side, lay on your back and cross over your RIGHT leg over your body towards the left side
- Place your left hand overtop your right knee while keeping your right hand placed flat on the ground
- The KEY for this stretch is trying to have your stomach facing up towards the ceiling… try to avoid letting your upper body roll over to the side your leg is crossed to
- When you feel a comfortable stretch on the RIGHT side of your glutes, take a deep breathe in and on the exhale try to lower your RIGHT knee closer to the ground
- Repeat steps with opposite leg to stretch LEFT side

*you can modify this stretch by adjusting the angle of your knee (pull knee higher or lower) to feel the stretch in different parts of your glutes !

Keep in mind that stretches affect everyone differently. Doing stretches once or twice will not change our lives but consistently doing them throughout the week will make a difference in the long run ! The IMPORTANT thing is to find a few stretches that you can enjoy doing and feel benefits from and then incorporate them into your daily routines !

I always like to suggest to my patients to perform stretches during these situations…
- After long periods of sitting/standing/driving
- After physical activity (walking, running, lifting)
- After a hot shower
- Before going to bed

Hold the stretches for 30-45 sec and really focus on feeling the stretch by taking deep breathes in and out and relaxing into the stretch. Just like with working out, stretches have more benefits when concentrating on the “mind-muscle” connection.

If you guys have any suggestions for future posts or questions regarding massage therapy, feel free to send me a DM to my Facebook RMT page !
- https://www.facebook.com/RMT.Hyugo/

01/27/2022

Stretches (Upper Body) for Low Back Pain

At least 80% of the patients I see (myself included) suffer from low back pain. There are many reasons why the muscles in our low back tense up and cause constant pain/discomfort/tension. We're going to be focusing on 3 muscles that has an attachment to a part of our upper body. Here's some interesting information about each of the muscles (highlighted in red are the attachment points mentioned)

1. Latissimus Dorsi
- This muscle attaches to our thoracic & lumbar spine, along the inner ridge of our back hip bone and also the back of our sacrum (tail bone)

2. Quadratus Lumborum
- This muscle attaches to the back of our hip crest and a ligament (Iliolumbar Ligament) which connects our pelvis to our low back

3. Psoas Major
- This muscle is interesting because even though it's a "hip flexing" muscle, it has an attachment point to the front portion of our lumbar spine
- *This is a commonly overlooked muscle when a patient has low back pain*

Below are stretches to target each muscle and these stretches can be easily done at home without any equipment !

Stretches (Top to Bottom referring to picture):

1. Latissimus Dorsi (perform standing)
- to stretch RIGHT side (1st picture on right column) reach overhead with right arm and *make sure palms are facing towards you*
- with left hand, wrap fingers around right wrist and gently pull & lean towards left side
- go to the point where there is a comfortable stretch on the RIGHT sides of your back... NOT pain and take a deep breathe in & out
- repeat steps with opposite arm to stretch LEFT side

2. Quadratus Lumborum (perform standing)
- to stretch RIGHT side (2nd picture on right column) cross your RIGHT leg behind your left leg and keep the right foot flat on the ground (this position places a stretch on the right side of your hips)
- while doing the step above, reach overhead with right arm and lean towards left side
- go to the point where there is a comfortable stretch on the RIGHT sides of your back and hip... NOT pain and take a deep breathe in & out
- repeat steps with opposite arm to stretch LEFT side

*to further intensify the stretch for the example above, try to place your crossed leg (in this case the right leg) further past the left foot and this will increase the stretch placed on the side of your right hip

3. Psoas Major (performed in a lunge)
- stand with feet together and with RIGHT foot, take a forward lunge step
- try to keep your left foot planted on the ground (avoid tippy toeing with the foot in the back)
- once stabilized in this position, reach to the ceiling with both arms
- go to the point where there is a comfortable stretch on the front LEFT side of your hip... NOT pain and take a deep breathe in & out
- repeat steps with opposite leg to stretch RIGHT side

*to further intensify the stretch for the example above... with your arms reaching towards the ceiling, lean your upper body towards the RIGHT side

Try to hold the stretches for 30-45 sec while focusing on taking deep breathes in & out (which each exhale you want to try to take your muscles further into the stretch)

Again these stretches will be beneficial to incorporate if you are sitting or standing for long periods of time. Performing these after a hot shower will also help your muscles relax as the hot water will help loosen our muscles

*Part 2 regarding lower body muscles contributing to low back pain will be coming soon !*

For more info about massage therapy, check out my FB page ⬇️
https://www.facebook.com/RMT.Hyugo/

01/12/2022

If you are someone that’s had to adjust from working at home, required to sit in front of a computer for a long time or someone who feels their neck and shoulders are constantly tense, give this stretch a try !

It’s a versatile stretch that you can do when your standing or seated and it targets the major muscles of the neck and shoulders

PHOTO 1 -> targets Upper Trapezius

- Step 1 = stand or sit in an upright position
- Step 2 = tilt your head to the Left side to stretch the muscle on the Right side
- Step 3 = once you feel a stretching sensation on the Right upper shoulder, take a deep breath in and when you breathe out focus on letting your Right shoulder drop towards the floor
- Step 4 = hold for 30-45 sec

*Repeat Steps 2-3 tilting your head to the Right side to stretch the muscles of the Left upper neck and shoulder

PHOTO 2 -> targets Levator Scapulae, Splenius Capitis & Splenius Cervicis

- Step 1 = stand or sit in an upright position
- Step 2 = tilt your head to the Left side to stretch the muscle on the Right side
- Step 3 = once you feel the stretching sensation your going to keep your head in that position and look at your Right armpit (tuck your chin in towards Right shoulder)
- Step 4 = again take a deep breathe in and when you breathe out focus on letting your Right shoulder drop towards the floor
- Step 4 = hold for 30-45 sec

*Repeat Steps 2-3 tilting your head to the Left side to stretch the muscles of the Right upper neck and shoulder

As you can see, the two stretches are very similar but there are some minor adjustments with our head/neck position and gaze that places the stretch on a different part of our neck and shoulders.

The four muscles mentioned has either an origin (beginning) or insertion (ending) into a part of our head which is why it’s also common to get headaches when we experience constant tension in our neck and shoulders.

Performing these stretches throughout your work day or even during or after you take a hot shower (muscles will be more relaxed from the hot water) will be useful to relieve the symptoms of having aches and pains in our neck and shoulders.

Performing any stretches once or twice won’t change our lives but incorporating these into our daily or weekly lives will make a difference in the long run !

01/04/2022

Having the right information is KEY before making decisions ! Here are some FAQ’s regarding massage therapy…

WHAT IS MASSAGE THERAPY ?

Massage therapy is a holistic approach that utilizes soft-tissue manipulation to promote one's well-being. It incorporates manual massage techniques to help relieve pain, tension and stiffness associated with stress, injuries and other musculoskeletal conditions. It also effects our muscles, tendons, ligaments and connective tissues. Furthermore, massage has been shown to bring an increase in the sense of relaxation which positively contributes to our energy, alertness and sleep quality. All of which hones in to improve our overall health and quality of life.

WHAT ARE THE BENEFITS OF MASSAGE THERAPY ?

RMT treatments have a wide range of positive effects. It can help to manage and reduce symptoms of injuries, muscle tension/aches, chronic fatigue, pain and stress. Furthermore, it can also address postural issues and sleep difficulties all the while providing time for you to gain a sense of relaxation during a massage treatment.

WHAT CAN I EXPECT DURING MY FIRST MASSAGE ?

You will complete a health history form and address any areas of concern for the massage. You will discuss your short and long term therapeutic goals and your RMT will perform a series of assessments. These include a Postural Exam, Palpation (assessing the general area of pain and discomfort) and Range of Motion testing which assesses the available range and quality of the tested joint. The RMT will then explain the un******ng procedure and give you time to address any questions, comments or concerns. You will be given privacy while you are preparing and un******ng for the massage and your RMT will knock on the door before coming in to begin the massage.

DO I HAVE TO TAKE OFF ALL MY CLOTHES FOR A MASSAGE ?

The answer is NO. RMT’s are trained to still provide a beneficial therapeutic massage over an area that is clothed. The main priority for us as RMT’s is to put patient’s first and ensure they are comfortable and relaxed throughout the duration of the treatment. Your RMT will fully explain exactly what areas will be uncovered during the massage. RMT’s have the training and skill to ensure that the area that is not being treated on is securely draped (covered) at all times. It is always your decision as the patient to decide what areas you feel comfortable un******ng. You will be given complete privacy before the massage to undress and after the massage to put your clothes back on.

HOW OFTEN SHOULD I BE GETTING A MASSAGE ?

It depends on if you are seeking maintenance work or rehabilitative work but generally one massage a month is the recommended frequency. Your RMT will discuss a personalized treatment plan for you if your needs or specific condition require more frequent or less frequent treatments.

IF I DIDN’T FEEL PAIN DURING A MASSAGE, WAS IT STILL BENEFICIAL ?

A common misconception is that in order for a massage to be beneficial, there has to be pain. Massage treatments have the most effect when we are in a relaxed physical and mental state… this is extremely difficult to attain if we are constantly in pain during a massage. There will be certain techniques during a massage that may cause pain or discomfort when going over areas of tension or tender spots but a key pillar to ensuring you are not in any unnecessary pain or discomfort is communication from both the therapist and the patient. You are encouraged throughout the duration of the treatment to communicate with your RMT regarding your pain and comfort levels.

IS IT NORMAL TO FEEL SORE AFTER I GOT A MASSAGE ?

Massage techniques results in a release of built up lactic acid in muscles that are stiff and tight which in turn causes a temporary feeling of soreness. It is also normal to feel an increased sense of relaxation, reduced stress levels and an improvement in sleep quality.

I’M WORRIED THAT SOMEONE MIGHT FIND OUT ABOUT MY MASSAGES ?

ALL information shared during your treatment with your RMT will remain strictly confidential by law. The information can be from your health intake form, during your assessments or treatments… regardless the information will be kept strictly confidential between you and your RMT and it will be your decision as the patient to have this information shared with a third-party such as a Medical Doctor if needed.

01/03/2022

Hi everyone, welcome to my page ! First off Happy New Years ! I am an RMT practising in Surrey & Delta BC. My goal as a massage therapist is to educate and work with you all to help achieve a lifestyle where you can live & move in confidence ! I will be posting content related to my business and massage therapy. Follow me along on my journey as an RMT !

Hyugo

Hyugo Ishida - RMT

01/21/2024

01/30/2022

01/27/2022

01/12/2022

01/04/2022

01/03/2022

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