Neck Muscle Pain Knots

By | January 16, 2018

What are muscle knots for massage therapists and clients

Hi everyone, I'm Ian Harvey, massagetherapist, and today I'd like to talk about knots. If you're here, you've probably been told by yourmassage therapist that you have muscle knots. Or, you're a massage therapist who'swondering with this whole quot;knot phenomenonquot; is really about. First we're going to talk about whata not is and what it isn't and then we're going to get a client on the tableand we'll talk about structures that might feel like knots but they're not. Ifyou'd like to skip ahead click on the

time codes down in the description. First,and, i just want to get this out of the way there is no such thing as quot;knots.quot; Thereis no corresponding medical term that we could mean when we say quot;knots.quot; Knots arejust an idea that massage therapists throw around and that clients receive, and thenkind of carry around with them for the rest of their lives if we're not careful.When your massage therapist told you that you have muscle knots, they meant one of three things. The firstpossibility is that you have tight postural muscles. They were working onyour shoulders, or on your upper back,

and they said, quot;wow you've got so manyknots up here.quot; What they really meant was, quot;I feel muscletightness.quot; And what they should have said was, quot;Wow you've got type postural muscles. just like everyone else.quot; In fact, because that's true why even sayanythingé I don't know. To me, it seems like somemassage therapists like to make a big deal out of muscle tightness so that they can get people to come back,or so that they can make it seem worthwhile that this person is receivingthe massage that they're receiving. Or

it's their opinion that that client hasextra tight muscles. Well, I believe that they should keepthat opinion to themselves. If you have tight postural muscles, you've earnedthose over years of hard work, of standing, of living your life, and thisisn't something that we need to be pathologizing and acting as if, quot;Oh, this is a problem!quot; If you have tight postural muscles andyou don't have pain, then there's nothing wrong with you. If you do have pain, thenthis could be contributing. This

tightness, this tugofwar between allthese muscles. So what your massage therapist should beputting across is that, quot;Hey, you've got some tightness up here,but that's something that can be changed.quot; One, through massage. It's possiblethrough a series of massages that we can get these muscles to calm down. And,primarily, through your actions. By you changing your habits, such as how oureconomic is your workstation, are you moving in lots of interesting ways, areyou staying active, or are you just doing one task all the timeé And there might besome stretches and strengthening things

that you could be doing to mellow allthis out. So the message I want to get across: Ifyou've got tight muscles, then that can change, and it's likely to change if youmake a few alterations to how you're living your life. The second thing thatmassage therapists might mean by muscle knots is trigger points. Trigger pointtheory is that certain areas of your body can refer pain elsewhere and thatseems to be well borne out by anecdotal evidence and somewhat by research. Butanother part of trigger point theory is that there are these little bundles oftightness within larger muscles that

Remove Muscle Knots Yourself Tennis Ball Release

{\rtf1\ansi\ansicpg1252\deff0\deflang2057{\fonttbl{\f0\fnil\fcharset0Calibri;}} {\*\generator Msftedit 5.41.21.2509;}\viewkind4\uc1\pard\sa200\sl276\slmult1\qj\lang9\f0\fs28Hi, I'm Paula Moore The Chiropractor and I am here to talk to you today about how touse a tennis ball for your lower back trouble. Now I probably didn't invent this but I feelas if I have because my patients absolutely love it and they tell me it's the best thingthey have ever learned.\par I don't know how long it has been around,but I found it one day after I had injured my back and I haven't looked back since. Itis one of the most popular exercises I give my clients. I use it to get rid of knots inthe low back. It can be used all over the

body but it is particularly great for thelow back, in those hard to reach places.\par I'm going to show you where you are goingto be using this. This is you facing the spine, looking from behind. The tennis ball is to be used in yourlow back, between the crest of your pelvic bone and the lower margin of the ribs, eitherside of the lumbar spine. Those are the areas you are going to be looking for your muscularknots.\par When you are lying on your back you are goingto be placing it along the lumbar margins. In particular, there is a sweet spot whereyou get on a muscle called your quadratus lumborum (the QL). On most people I can finda trigger point (a muscular knot) on the QL.

Certainly found on people with lower backpain.\par This is so effective, because you can travelwith a tennis ball so you are never stuck in pain, not knowing what to do. So this isgreat for muscle spasms and knotted muscles. A knot in a muscle you can think of as a buildup of lactic acid where a muscle has been over working. So athletes get these and peoplewith back trouble get these, where the lactic acid has formed a knot. \parPressure can either be applied with my thumb, as a chiropractor, or my elbow when I'm feelingparticularly mean or a tennis ball. So you can apply pressure to your own trigger pointsand help melt them away. So take a look at

me lying on my back now.\parSo just before you lie back, you've got your tennis ball in the same hand as the side you'llapply it to. You're going to lie on your back and roll your knees to the side. Have a feelwith your own fingers for the tender points, the areas that feel knotted. Move the tennisball around until you find a particularly tender point. Remember the spots between thecrest of the pelvis and where the ribs end and close to the bony spine but not on thebone. \par So you put the ball in and you roll your kneesback. Move the ball around until you find a tender point. For some people this is enoughweight to get the tension onto the ball and

feeling the tenderness. If you can't finda tender point, you can increase the weight on the tennis ball. I do this by taking myfoot onto my opposite knee and tipping. Sometimes I use my hands, cupping them over my kneeand tipping right onto the ball, putting a little more weight onto the point. \parThe key with these tender points is that you need to stay on the point until the discomfortcompletely fades. If you come off the ball before they have faded you can actually switchthe points on and cause aggravation. If you feel the tenderness travel down your leg,that's ok, just remember that that is a more chronic point that has been there longer.Stay on it until it completely fades. On average

that will take from 20 seconds to two or threeminutes for the more chronic points. \par When the pain has completely gone, slowlyroll off the tennis ball and move the tennis ball to another tender point. Find two or three tender points each sideand remember to stay on them until they fade completely.\parTo come off the ball, roll your knees away and come up onto all fours, don't just sitstraight up. This can be done every single day. This exercise is best to be done onceyou have been up a couple of hours. My preference is to do it after a hot bath or after a littleexercise or at the end of the day when you will get a lot more out of it. You may bea little sore after the exercise.\par

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