Many patients experience pain in the upper back and neck, not realizing that that pain is often caused by tight pectoral muscles in the chest. Thomas DuBois, a massage therapist at Kambeitz Chiropractic demonstrates how patients can stretch out their pectoral muscles, easily on their own while at home.
This time of the year many of us suffer from frequent colds and possibly the flu. It’s flu season, after all. The flu happens at different times all over the world in association with the colder months. There are a number of reasons why we are more susceptible during the colder months. Heating spreads particles and bacteria throughout our indoor environment. The dry air from the heating also dehydrates our mucous membranes and lowers our defenses. During the winter months we also absorb little to no Vitamin D.
The best thing that we can do to prevent ourselves from getting sick during cold and flu season is to keep our immune system strong.
One great and enjoyable way to support your immune system is by receiving massages. Massages support the immune system in a number of ways.
- Massage encourages lymphatic circulation, which removes illness causing toxins from our tissues and rids them from our body.
- Massage also stimulates blood flow, ensuring that the cells in our body have the proper materials that they need in order to fight off disease. Research has shown the levels of lymphocytes in the blood to be higher following a massage. Lymphocytes are a main cell of the immune system.
- Massage helps to boost the immune system by reducing stress. Stress reduces the function of the immune system. We all know that massage helps reduce stress.
At Kambeitz Chiropractic we have four massage therapists who are available to provide you with the best stress reducing, immune enhancing massage you can find! Call today and make massage part of your anti cold and flu regime this year.
Recently we profiled three different massage tools found in our clinic and gym: the foam roller, the lacrosse ball, and the stick. In each we discussed what muscle groups they work best on, and a few techniques to prevent causing pain by using the tool incorrectly. If you haven’t taken a look at the articles, we encourage you to check them out now.
We asked our certified massage therapist, Thomas DuBois, a couple of frequently asked questions about massage tools in general, to add to the resources available.
Which tool allows you to stretch with the heaviest pressure?
Using these tools is not stretching. It is myofascial release to break up adhesions and scar tissue. The foam roller and lacrosse ball probably allow the deepest pressure because you can put the weight of your body on top of them.
Which tool allows you to stretch with the lightest pressure?
The stick will probably allow the lightest pressure and will get as deep as the roller or lacrosse ball because force is generated by your arms as opposed to putting your body weight onto the object.
What are good sources to learn proper stretching techniques?
Our trainers and the rest of us are great resources for someone looking to learn how to properly use the foam roller, lacrosse ball or stick. I am a great source for learning proper stretching techniques. I specialize in a technique called Active Isolated Stretching which is the most effective form of stretching that I know of. Depending on the area of the body, I will work with people for 30, 60 or 90 minutes to find out which muscles are the tightest and develop a “specific to them” home stretching routine.
Have you seen or tried out “The Stick” yet, when you have tender muscles from a workout? It is a great tool, that we keep stocked in our clinic as it is very popular for athletes of all levels. With the help of our Certified Massage Therapist, Thomas DuBois, we have the 4-1-1 on using a “The Stick” to work out your muscle soreness.
The Stick might resemble to some a bike handlebar with two handles, but along the center there are large beads that roll on the center of the bar. There are two sizes of the stick available. The larger one being a better size for reaching areas of the back.
Like the foam roller, the roller stick is best used to work on larger muscle groups such as hamstrings, quadriceps, calves, lower back muscles, forearms and the area where the shoulder meets the neck. The Stick makes a great substitute for the foam roller if you happen to be traveling, as it will fit easily within any luggage.
Much like the lacrosse ball and foam roller, ease into the deep tissues. Don’t force the pressure too soon. Allow your tissue to relax with lighter pressure before you really bear down. Once you do bear down, don’t be afraid to break the stick. It is very flexible and made to bend and conform to your contours. Find those tender spots and apply pressure for thirty seconds or until the tenderness decreases. Whichever comes first.
If you haven’t tried The Stick yet, be sure to ask one of our doctors, personal trainers, or massage therapists, how you can use it on a sore muscle group. We have spares around the clinic to demonstrate. If you like it, we keep them in stock at the front desk!
What does a lacrosse ball, plus sore muscles add up to? Pain free muscles. Even if you, nor your kids have picked up lacrosse, a lacrosse ball is a helpful and inexpensive tool to work sore muscles. We have the 4-1-1 on using a lacrosse ball with the assistance of Thomas DuBois, Certified Massage Therapist at Kambeitz Chiropractic.
A lacrosse ball is not a substitute for stretching but works in addition to stretching for loosening tight muscles.
The lacrosse ball works best on smaller muscle groups and those that are hard for the foam roller access. Examples being the muscles between your shoulder blades, the gluteal muscles on the posterior and side of the pelvis, pectoral muscles and even the hip flexor region. The lacrosse ball also works well in the area just above the pelvis in the lower back. It can really get into the attachments there in a way that the foam roller will not.
Increase pressure gradually. Work into the tissue instead of forcing the ball to the deeper surfaces. Forcing deep pressure to begin with can have the opposite effect and cause the muscles to want to tighten up against you. When you find the tender areas, hold pressure as I you would with a foam roller.
The next time you’re visiting the clinic be sure to ask one of our personal trainers or massage therapists, if a lacrosse ball is a good solution to decrease your muscle pains before and after workouts.
Have you seen others at the gym rolling themselves over what looks like an oversized pool noodle? If you haven’t tried it yet, you should, and we’ll give you the pointers so you can try it for yourself!
The foam roller is a great tool to have at home to work through a tender muscle group after a strenuous workout or in the days following a personal training session at our clinic. If you haven’t tried a foam roller, or are questioning if your technique is helping, we have the 4-1-1 on foam rolling with the assistance of Thomas DuBois, Certified Massage Therapist at Kambeitz Chiropractic.
The first thing to understand is that foam rolling is not stretching nor should it be a replacement for stretching. Although some level of passive stretch may occur while foam rolling, the intention of foam rolling is to break up adhesions and scar tissue as well as induce a neuromuscular relaxation. The aim of stretching is to lengthen a muscle and foam rolling will never lengthen an muscle the way stretching does because it does not take the muscle to the end range of its motion. Foam rolling should be done in addition to stretching, not in place of.
The roller works best on large superficial muscle groups which includes hamstrings, quadriceps, adductors, IT bands calves, superficial glutes, latissimus dorsi, and erector spinae (which are the groups of muscles that create the columns on either side of the spine).
When rolling over your muscles, you will find areas that are more tender feeling than others. Feel free to hold pressure on this area for thirty seconds or until the tender feeling decreases. Whichever comes first. If the area is so tender that it causes your muscle to feel as though it is tightening in response to using to the pressure, lighten up. Avoid using the roller over bony surfaces.
The next time you’re visiting with one of personal trainers or massage therapists, be sure to ask for a complimentary copy of common foam roller exercises and areas to work. These instructions can lead you through a good general full body foam rolling routine.
Have you heard your personal trainer or massage therapist use the term Myofascial Release? Learn how our massage therapists use this technique to improve the way your muscles move and decrease painful trigger points near joints.
… “Myo means muscle, and fascia means bandage or girdle. Fascia is a connective tissue which runs continuously throughout our entire body like a three-dimensional web.” health.howstuffworks.com
…is a soft tissue therapy for the treatment of skeletal muscle immobility and pain Wikipedia
…”poor posture, physical injury, illness, and emotional stress can… cause its intricate web of fascia to become taut and constricted” Elkhart General Hospital
It will soon be Valentine’s Day! Do you have a gift for that special someone?
If not, we’ve got your back. Let us recommend our Valentine’s Day massage specials. Buy two, one hour massage for only $130 or two half hour massages for only $80. Your Valentine will feel more relaxed and free of stress. We all need that! Please contact our front desk to take advantage of this special offer.
Happy Valentine’s Day!
The Massage Therapists at Kambeitz Chiropractic Health & Wellness Center P.C.303-790-6000
Did you know 3-5x of our bodyweight is transmitted through the leg, during each step’s impact, when running?
Raceday brings a certain amount of physical stress on our bodies, which is sometimes exacerbated by prerace nerves. By the time the race is over, you can see the toll it takes on the bodies of athletes hobbling around the finish line.
This season we have been touring some of the local race series. This past weekend we had a booth at the Splash, Mash and Dash Triathlon, complete with massage tables and a massage chair. Dr Zales and massage therapist, Sharyn Greenberg gave complimentary massage and assisted athletes with post race stretching on August 10th.
A great job to all the participants! This USAT sanctioned event had sprint and olympic triathlon distances, that drew experienced and novice triathletes alike.
While we were set up prospective patients asked their questions about pains and injuries, and how massage and chiropractic may be able to help them. In fact… Chiropractic is for everybody!
Chiropractic adjustments keep the 26 bones in the feet moving correctly and the muscle work keeps the muscles and fascia moving correctly.
High impact sports like running are known for the various injuries, which can sometimes take an athlete in their athletic prime to the sidelines to rest and rehab an injury. Active athletes benefit from getting regular chiropractic adjustments, and massages.
If you weren’t at the Splash, Mash and Dash, but have running, cycling or swimming ambitions of your own, please come talk to our massage therapists, trainers and doctors – we’ll be here to help you reach your goals!
Two 1-hour massages for only $130!!
Regular price $140
Take advantage of this special any time throughout the month of May
Join us for good health!
By appointment only. Call 303.790.6000