ReFORM with Rachel

12/04/2024

11/19/2024

04/28/2024

How to get back pain relief through stretching and spinal traction

There are 80% of Americans who experience back pain at least one or more times a year, many have chronic back issues.

Some have pain to the point that their daily activities are limited.
Assisted stretching uses some manual “traction” to help relieve some joint compression as well as lengthening the muscles. The therapist uses their hands to “pull” or put force at the muscles and joints to widen the space present between the vertebrae.

There are also inversion tables, that range from professional to small tables used in the home for personal use. This also allows for intermittent and continuous stretching while you are on the table.

THE BENEFITS OF TRACTION:

1. Stretches the space between the vertebrae in the spine and relieves back pain.

2. It eases pressure off the back while providing traction for the spine

3. Creates productive fluid and space around the spinal discs

4. Decreases inflammation

5. Increases circulation through the surrounding muscles

6. Improves posture-micromovements in the spine and joints over time makes the body stronger and ore flexible

7. Reduces overall compression which leads to less pain

8. Helps relax the muscles

9. Inversion tables shifts the body’s gravity and pressure eases off the back

Exercises should be done during or in combination with traction therapy to maximize the benefits of treatment. Exercises can be tailored to target specific areas, such as the neck, lower back, or whole spine, and can help to improve flexibility, strengthen muscles, and restore natural mobility. Some exercises that can be used in combination with traction therapy include:

•Neck exercises – Stretches and strengthening exercises that target the muscles in the neck and shoulder area

• Back exercises – Stretches and strengthening exercises that target the muscles in the lower back, such as the core and back extensors

• Core exercises – Exercises that target the abdominal and back muscles to improve strength and control in the core;

• Balance exercises – Exercises to improve balance and coordination, such as single-leg stands, heel-to-toe walking, and yoga poses.

04/26/2024

How to get back pain relief through stretching and spinal traction

There are 80% of Americans who experience back pain at least one or more times a year, many who have chronic back issues.

Some have pain to the point that their daily activities are limited.
Assisted stretching uses some manual “traction” to help relieve some joint compression as well as lengthening the muscles. The therapist uses their hands to “pull” or put force at the muscles and joints to widen the space present between the vertebrae.

There are also inversion tables, that range from professional to small tables used in the home for personal use. This also allows for intermittent and continuous stretching while you are on the table.

THE BENEFITS OF TRACTION:

1. Stretches the space between the vertebrae in the spine and relieves back pain.

2. It eases pressure off the back while providing traction for the spine

3. Creates productive fluid and space around the spinal discs

4. Decreases inflammation

5. Increases circulation through the surrounding muscles

6. Improves posture-micromovements in the spine and joints over time makes the body stronger and ore flexible

7. Reduces overall compression which leads to less pain

8. Helps relax the muscles

9. Inversion tables shifts the body’s gravity and pressure eases off the back

Exercises can be done during or in combination with traction therapy to maximize the benefits of treatment. Exercises can be tailored to target specific areas, such as the neck, lower back, or whole spine, and can help to improve flexibility, strengthen muscles, and restore natural mobility. Some exercises that can be used in combination with traction therapy include:

•Neck exercises – Stretches and strengthening exercises that target the muscles in the neck and shoulder area;
• Back exercises – Stretches and strengthening exercises that target the muscles in the lower back, such as the core and back extensors;
• Core exercises – Exercises that target the abdominal and back muscles to improve strength and control in the core;
• Balance exercises – Exercises to improve balance and coordination, such as single-leg stands, heel-to-toe walking, and yoga poses.

03/21/2024

HOW YOU CAN MANAGE YOUR ARTHTITIS THROUGH STRETCHING & STRETNGHTENING !

Exercise is crucial for people with arthritis, whether it’s rheumatoid or osteoarthritis. It increases strength and flexibility, reduces pain, and helps combat fatigue. However when you’re feeling stiff and your sore joints are already limiting you, the thought of exercising seems overwhelming and often painful.

I unfortunately have been diagnosed with both kinds of arthritis. I could not manage my pain and range of motion if I didn’t practice both daily stretches and exercises. Having more of a physical job I need to stay as pain free as possible. Often we think it’s better if we rest and don’t aggravate our joints, but in actuality the more immobile you are, the more painful your joints will become. That's because keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones. Not exercising weakens those supporting muscles, creating more stress on your joints. NOTE- listen to your body, if you are having a flare up, go easy with stretching and strengthening.

**Stretching pulls APART the joints while also strengthening them, thus preventing joint damage in the first place. It creates a space for the lubrication and healing synovial fluid to enter. The fluid prevents grinding on the joints while also healing any damage. It also prevents the squeezing effect that is the actual cause of pain and damage When joints grind together, muscles and tendons are prone to tears and strains.

Range of motion is important for even walking. For example, If your shoulders are tight it will affect your gait, your back knee only comes up as far as your back extends.

Exercise can help you improve your health and fitness without hurting your joints. Along with your current treatment program, exercise can:
1. Strengthens the muscles around your joints
2. Helps you maintain bone strength
3. Gives you more energy to get through the day
4. Makes it easier to get a good night's sleep
5. Helps you control your weight
6. Enhances your quality of life
7. Improve your balance

WHY WE HAVE JOINT PROBLEMS:

1. BEING SEDENTARY: ATROPHY- the wasting of muscle tissue caused by disuse and atrophy. Muscles lose their elasticity, becoming smaller, drier and stiffer and their shrinkage causes joints to compress eliminating the space necessary for synovial fluid to lubricate the joints. This results in disintegration of the disc or cartilage leading to bone on bone arthritis).

2. POOR WALKING/RUNNING HABITS: running or walking on heavily hard surfaces develop joint trauma. Even good shoes can’t spare the slamming effect. Plus muscles are constantly contracting and never lengthening. Shortened muscles cause bones to squeeze the joints together. Both the head of the joint and shortened muscles squeezing the joints leaves NO SPACE FOR SYNOVIAL FLUID TO LUBRICATE as well as no room for the cartilage to slide smoothly.

3. EXCESSIVE MUSCLE CONTRACTION/ SHORTENING OF MUSCLES: After years of too much muscle contraction ( weight training, overuse), muscles will shorten. This restricts movement and range of motion, leading to pain, stiffness, and arthritis.

HOW THE ANKLE JOINT AND MUSCLES AFFECT YOUR ENTIRE BODY, INCLUDING YOUR HEART AND CARDIOVASCULAR SYSTEM!

When ankle joints and the foot muscles are weak and/or tight there is limited mobility in the ankles. This determines how much energy we will have available as well as affecting how we walk.

Stiffness in ankles causes tension in the calf muscles, which causes tension in the quadriceps, which then compresses the knee joints and leads to pain. This will spread throughout the body, foot pain can cause back pain and so forth.

A flexible calf & soleus muscle is too tight, it won’t stimulate your veins efficiently and will feel uncomfortable. If your soleus is strong and flexible you can help your heart by improving the flow of deoxygenated blood from your lower extremities.

EXERCISES:

HANDS:
-Wrist circles
-Wrist flexion/ extension ( prone & extension)
-Spread fingers
-Wrist flexed- stretch each finger
-Wrist extended- stretch each finger
-Web stretch- in between each finger
-Thumb adductor/abductor
-Traction of individual finger
-Make a “c” with hand
-Fist-open and close
-Fingertip touches to thumb
-Thumbs up- bend fingers in and out- rest wrist on table

FEET:

-Ankle dorsiflexion/plantarflexion
-Soleus stretch-knee flexed
-Foot supinator- hold heel, turn forefoot outward
-Web stretches-in between toes
-Stretch each individual toe-flexion and extension
-Ankle circles
-Calf raises- running calf raises
-Plantarflexion

03/01/2024

During stretching, multiple groups are involved.

The more muscles you engage, the more calories you burn.

It promotes blood flow to target muscles, delivering oxygen and nutrients to boost energy! 🧘‍♀️💪😃

02/21/2024

Why you have sciatic pain and how to get relief

The sciatic is a bundle of nerves that comes from nerve roots branching off your spinal cord. You have two of them, one on each side that runs through your hip and buttock, under the piriformis muscle, down the leg to just below the knee.

Most common causes of sciatica pain:
-Poor posture
-Spinal issues such as scoliosis, herniated disc, stenosis, etc.
-Excess weight
-Lifestyle and job, especially lifting or sitting/ standing too long
-Smoking- decreases circulation

HOW TO GET RELIEF:

STRETCHING- it reduces compression when you stretch the muscles surrounding the sciatic nerve. Those muscles loosen up and alleviate pressure on the nerve. It increases blood flow and decreases circulation. Regular stretching of the lower body enhances flexibility of your muscles and it is easier to move more freely without irritation.
It also reduces relaxation and overall tension.

STRENGTHEN- it is important to strengthen low back muscles, abdominals, hamstrings, and hips ( core muscles). A strong core supports the spine and may take some of the weight off of the surrounding tissues. By engaging and strengthening those muscles, you can help alleviate sciatic pain and prevent future flare ups. Simple movements such as bridging, pelvic tilts, planks, opposite reaches on the hands and knees, and supermans are all a good place to start and can be done on a daily basis.

Professional stretching can help the effectiveness of your sciatic stretches. The sciatic nerve is sensitive and sometimes hard to pinpoint. Trained therapists understand the body’s mechanics and are able to isolate and focus on the correct muscles to be stretched.

02/14/2024

SELF STRETCHES FOR THE HIP, HAMSTRINGS, AND BACK!

This video will focus on stretching out the muscles that connect the IT band. It includes, hip flexors, TFL, gluts, hamstrings, and hip internal rotators. I ...

02/07/2024

FAQ's about Active Assisted Stretching Sessions

WHAT ARE ACTIVE ISOLATED STRETCHING SESSIONS AND WHY IS IT BENEFICIAL?

AIS is stretching the muscles and joints repetitively and holding each stretch for 2-3 seconds. This allows for the target muscle to optimally lengthen without triggering the protective reflex that naturally resists the stretch, opposed to when you hold a stretch for 30+ seconds. Length is achieved more quickly because we can take the stretch further than it can go without assistance. It also aims to strengthen the muscle tissue.

When you incorporate AIS into your fitness program:

Your overall flexibility will increase
Your body will be better aligned
You will Reduce the risk of injury
You will be able to move with more ease throughout the day

WHY ARE MUSCLES STABILIZED DURING A SESSION?

Most often the practitioner will stabilize other body parts and muscles either with straps or their hands. This allows it to get to the internal muscles of the spine, especially, it increases fluid to the discs, and loosens the ligaments that hold the joints tightly together.

HOW DOES IT HELP WITH BACK ISSUES?

It helps with low back pain, disc problems, as well as scoliosis. In most cases, lower back issues happen because of underdeveloped abdominal muscles. Tight hamstrings and hip flexors also play a part. AIS also helps strengthen weak muscles.

HOW CAN IT HELP WITH SCIATIC ISSUES?

Sciatica is pain that radiates down the sciatic nerve from the spine all the way down to the toes. Pain could be caused for a few reasons even from pressure from sitting on a wallet in a back pocket, to trauma from an injury, or twisting the wrong way.
To alleviate the pressure off the sciatic nerve, the gluteal muscles need to be opened up first, followed by the hamstrings. Once those are loose, the piriformis muscle can be stretched, the sciatic nerve runs directly underneath it.

HOW CAN IT HELP WITH SHIN SPLINTS AND PLANTAR FASCIITIS?

The focus is to stretch the achilles ( calf) muscle. When it’s tight the shin ( anterior tibialis) muscle becomes overstretched during extension causing pain.

WHAT CAN BE DONE FOR SHOULDER IMPINGEMENT AND PAIN?

The goal is to stretch the entire shoulder joint and surrounding muscles, emphasizing sideways elevation, palm facing backward. Also opening up the chest muscles and strengthening the rotator cuff muscles.

WHY SHOULD I HAVE AN ASSISTED STRETCH SESSION WITH A PROFESSIONAL?
A trained professional is able to position, stabilize, and isolate each muscle properly. This also limits risk for injury. It’s more relaxing than stretching on your own, and increases blood and lymph flow.

02/06/2024

F AQ's about Active Assisted Stretching Sessions

WHAT ARE ACTIVE ISOLATED STRETCHING SESSIONS AND WHY IS IT BENEFICIAL?

AIS is stretching the muscles and joints repetitively and holding each stretch for 2-3 seconds. This allows for the target muscle to optimally lengthen without triggering the protective reflex that naturally resists the stretch, opposed to when you hold a stretch for 30+ seconds. Length is achieved more quickly because we can take the stretch further than it can go without assistance. It also aims to strengthen the muscle tissue.

When you incorporate AIS into your fitness program:

Your overall flexibility will increase
Your body will be better aligned
You will Reduce the risk of injury
You will be able to move with more ease throughout the day

WHY ARE MUSCLES STABILIZED DURING A SESSION?

Most often the practitioner will stabilize other body parts and muscles either with straps or their hands. This allows it to get to the internal muscles of the spine, especially, it increases fluid to the discs, and loosens the ligaments that hold the joints tightly together.

HOW DOES IT HELP WITH BACK ISSUES?

It helps with low back pain, disc problems, as well as scoliosis. In most cases, lower back issues happen because of underdeveloped abdominal muscles. Tight hamstrings and hip flexors also play a part. AIS also helps strengthen weak muscles.

HOW CAN IT HELP WITH SCIATIC ISSUES?

Sciatica is pain that radiates down the sciatic nerve from the spine all the way down to the toes. Pain could be caused for a few reasons even from pressure from sitting on a wallet in a back pocket, to trauma from an injury, or twisting the wrong way.
To alleviate the pressure off the sciatic nerve, the gluteal muscles need to be opened up first, followed by the hamstrings. Once those are loose, the piriformis muscle can be stretched, the sciatic nerve runs directly underneath it.

HOW CAN IT HELP WITH SHIN SPLINTS AND PLANTAR FASCIITIS?

The focus is to stretch the achilles ( calf) muscle. When it’s tight the shin ( anterior tibialis) muscle becomes overstretched during extension causing pain.

WHAT CAN BE DONE FOR SHOULDER IMPINGEMENT AND PAIN?

The goal is to stretch the entire shoulder joint and surrounding muscles, emphasizing sideways elevation, palm facing backward. Also opening up the chest muscles and strengthening the rotator cuff muscles.

WHY SHOULD I HAVE AN ASSISTED STRETCH SESSION WITH A PROFESSIONAL?
A trained professional is able to position, stabilize, and isolate each muscle properly. This also limits risk for injury. It’s more relaxing than stretching on your own, and increases blood and lymph flow.