SW Massage

01/05/2022

Message for more information and/or appointment availability

11/02/2022

09/02/2022

As a clinical Physiologist, when explaining medical terms I always tried to explain mechanisms and interventions in a way anyone can understand.

Additionally, consider interventions that are easy to remember and performed are best. Why complicate things!

Therefore, stretches that can be done at home and work are great.

Chair Stretch:
Here we have a great stretch for the upper back (rhomboids, erector spinae & obliques)

How to perform it:
1. Sit upright on a chair with legs slightly wider than hips and feet planted.

2. Move slowly forward while twisting to either left or right (you will reverse it later). Reach your right hand to the front left chair leg of twisting of twisting your right shoulder downwards.

Tip: you may need to lower your seat height to reach. You can also use the castor arms of the chair if different to the on pictured.

3. While holding the chair, lift and rotate back the same way gently. You should feel a comfortable pull on one side of your upper back. If it’s very tight you may not feel the stretch in the side.

4. Hold for 30 seconds and repeat on the opposite side.

Complete 3x on each in total daily. If you are very tight in this area increase to 2-3x a day.

03/02/2022

A quick photo from one of my sports massage books.

This is demonstrating some NMT work on the Rhomboid. It’s not one I use too often on the Rhomboids, but works a treat when other techniques aren’t releasing the muscle tension.

01/02/2022

Clinic based in North Rugby

27/01/2022

Part 3 - Lumbar Lordosis

Previously we looked at kyphosis, this post will look at the term ‘Lordosis’. Again this term is often confused as being an abnormal. Lordosis simple refers to the shape of the lumbar spine (lower part), whereas, lumbar hyperlordosis represents excessive curvature.
Similarly, reduced curvature in this area, also known as a flat lower back, is called hypolordosis. There can be a number of causes, but for this post we will focus on muscles imbalances.

Presents:
* An anterior (front) hip tilt. This can be assessed by checking the PSIS and ASIS.
* Back pain typically in the lower region
* Difficulty standing straight upright for long periods
* Fatigue

Let’s look at postural imbalances that can lead to hyperlordosis:

Weak muscles - Abdominals (stomach), Hamstrings (upper rear of leg). Also the glutes and iliopsoas maybe also be weak/over-stretched.

Tight muscles - Erector Spinae (a lower back muscle), re**us femoris (a quad muscle)
Lifestyle - Wearing high heels for prolonged periods. Seated for long hours.

Tip: It is also important to note what is normal for you. If you have always had a flatter lower back or increased curvature but never any pain, discomfort or issues relating to it, simply this is what suits your posture.
Don’t try correcting this and simply work on overall core based exercises and balanced workouts. And remember, just because a muscle is tight, it doesn’t mean it is strong.

25/01/2022

Back or neck ache?
Prolonged sitting?
Tight muscles?
Intense workouts?

Sports massage can help, message to book an appointment.

Treatment room: Rugby
Mobile treatments available - contact for more details

21/01/2022

Message to book your appointment.

21/01/2022

Part 2 - Thoracic Kyphosis

Often kyphosis is confused as being an abnormal “forward” curvature. Kyphosis simple refers to the forward shape, whereas, thoracic hyperkyphosis represents excess forward curvature in the thoracic vertebrae. There are many causes, but for this post we will focus on muscles imbalances.

Presents:
* A hunched forward appearance, usually most pronounced when viewed from the side and when bending forward
* Back pain from mild to severe
* Loss of height
* Difficulty standing straight upright for long periods
* Fatigue

Let’s look at postural imbalances that can lead to hyperkyphosis:
Weak muscles - Erector Spinae
Tight muscles - Abdominals & Sternocleidomastoid

Tip: Just because a muscle is tight, it doesn’t mean it is strong. Therefore, it is important to assess your overall training regime as it may benefit from strengthening all core muscles as well as lengthening tight muscles.

Secondary muscles to assess:
Hips - Lengthening the iliopsoas & re**us femoris may also help, but you must first assess your hip alignment.

Upper-cross syndrome:
This will be covered in a future post as it deserves a full review. However, this may also be a contributor to hyperkyphosis.

21/01/2022

Part 2 - Thoracic Kyphosis

Often kyphosis is confused as being an abnormal “forward” curvature of the spine. Kyphosis simple refers to the forward shape, whereas, thoracic hyperkyphosis represents excess forward curvature. There are many causes, but for this post we will focus on muscles imbalances.

Presents:
* A hunched forward appearance, usually most pronounced when viewed from the side and when bending forward
* Back pain from mild to severe
* Loss of height
* Difficulty standing straight upright for long periods
* Fatigue

Let’s look at postural imbalances that can lead to hyperkyphosis:
Weak muscles - Erector Spinae
Tight muscles - Abdominals & Sternocleidomastoid

Tip: Just because a muscle is tight, it doesn’t mean it is strong. Therefore, it is important to assess your overall training regime as it may benefit from strengthening all core muscles as well as lengthening tight muscles.

Secondary muscles to assess:
Hips - Lengthening the iliopsoas & re**us femoris may also help, but you must first assess your hip alignment.

Upper-cross syndrome:
This will be covered in a future post as it deserves a full review. However, this may also be a contributor to hyperkyphosis.

20/01/2022

Posture imbalances overview:

Have you ever wondered why out of 10 athletes competing at the same level in an event perhaps only 1 develops an injury. Or, why not all office workers have the same neck and shoulder problems?

Often there are precipitating factors involved, which adds to an individual’s susceptibility to injury.

Some of these factors are discussed below:
- Restriction or dysfunction in one area may cause specific tissues elsewhere to be overloaded as they work harder to compensate
- Most of us will have some level of imbalance in our posture, small amounts oftentimes don’t lead to injury but should be worked on to avoid them progressing
- Natural imbalances are determined by hereditary factors e.g. bone structure, muscle type and even habitual movement patterns
- However, much of our posture traits develop by the way we use our body and develop muscles
- Injuries can cause short term postural changes. Although this should return after recovery, sometimes postural imbalances can remain

The photo above shows the series of muscles running down the front and back of the body. These need to balance each other not only in strength, tension, but also resist the forces of gravity. Naturally postural changes will nearly always be in a downward direction and can increase curvature of the spine.

The next series of posts will look at common postural imbalances.