Massage Your Own Neck & Shoulders

After a long day at work, my shoulders and neck can be sore. So, I invented a way I can massage my own shoulder and neck.

In the video below, I talk about how I got a dowel or rod and set one end up on a surface that is approximately level to my shoulder height. I can then place the rod on my shoulder and rotate it up and down my shoulder, as seen in the video. It helps loosen that muscle tissue and really give some relief. Note that I keep the dowel against my skin and not against clothing.

As I rub my shoulders with the dowel, I hunt for sore spots in my shoulder. When I find a particularly tender area, I can just pause and hold pressure there until I feel a nice release.

I can also use the dowel as a anchor to stretch my neck. If I hold the dowel down on my neck, I can then gently let my head fall toward the other shoulder. It can really help decrease the tension or pain in shoulders.

As shown a little later in the video, you can also use this same technique on up your neck. I call it a "reverse roll." As I push the dowel up the side of my neck, I rotate the dowel downward.

While I used a dowel in this video, I have also bought PVC pipes from a local hardware store. I like to use a thicker walled PVC pipe, called Schedule 40. It's a three-quarter inch thick walled PVC pip.

Exercising Tips: Dead Lift and Squat

I try to remind my patients that when they exercise, they need to be careful on posture or form to be sure that they do not injure themselves further. In the video below, I show how I do two different lifts - dead lift and squat - so that I protect my back.

I demonstrate the dead lift using a dumb bell. The key things to remember are

• Contract the abdominal muscles throughout the lift
• Keep the back straight
• Tuck the chin
• Keep the chest lifted up

Similarly, for the squat, I demonstrate the key component is to draw the abdominal muscles in and keep them contracted throughout the whole lift. I squat down to create a 90 degree angle with my knees.

Practice these lifts with a dumb bell or object to train yourself to use your abdominal muscles when you're lifting. Make using your abdominal muscles a habit to prevent injury.

Everyday Core Strengthening

Finding time to exercise is difficult. The good news is that you can make small habits throughout your day to help improve your strength and posture. Today, I want to share one "exercise" that I personally use to help with back pain.

We all need abdominal wall support to support our low backs. Research has shown that people who have back pain do not nautrally activate a muscle called transverse abdominis which go around your sides. For people who have not injured their backs, they naturally contract this muscle when they stand up or lift objects.

So, to re-train my transverse abdominis to contract when I stand or lift objects, I work throughout the day to draw my abdominal muscles in toward my back. You can think about it as pulling your belly button toward your spine. Before I stand or lift something, I consciously think about pulling my abs in. I keep them about 25-30% contracted. Before too long, I don't have to think about it anymore.