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Tania Velásquez, LMT

Massage Therapy Bug

A Neck Roll Takes A Toll

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There is a big difference between a neck stretch and a neck roll. This is a neck roll:

neck backContrary to whatever you may have heard about this being a great warm up or great stretch, it’s not 1 and here’s why:

360 degree neck rolls put an unneeded amount of pressure on your cervical spine and intervertebral discs. All through the length of our spine run vertebral arteries, the vessels that bring oxygen rich blood into your brain; whenever you grind your neck back in that way, it compresses those arteries, kind of like when you are running water through a garden hose and clamp down on the hose.

Keep in mind, the whole point of warming up is to INCREASE blood flow to an area and prevent injury. Also, remember your precious spinal cord and all the nerves that branch out from it… when you whip your head around back in that way you are violently subjecting a very vulnerable area to the most extreme angle of compression. That is no bueno and there is no good reason for it. It does not stretch or warm up anything. As a matter of fact, it can cause greater problems than you wish to prevent. Is grinding your teeth good for your jaw muscles? No. Now imagine an artery and a nerve being smashed between that. HELL NO. Your sweet little neck cringes at the thought of being crushed that way. This is what I prefer to do instead, also know as a half moon roll 2:

  • 1. Sit or stand with a straight spine. Take a few relaxed breaths.
  • 2. Slowly lower chin towards the chest and gently roll the head towards one shoulder in a semicircular motion.
  • 3. Bring chin back towards chest, again in a semicircular motion, and repeat in the opposite direction.
  • 4. Inhale while moving head towards the shoulder and exhale while bringing chin back towards chest. Use slow and flowing motions, keeping shoulders down and relaxed.
  • 5. Five repetitions is sufficient. Don’t ever let the head fall or roll backwards. Be gentle and stop if there is any discomfort.

I know someone may try to convince you 360 degree neck rolling is a great, harmless stretch, but now you have the facts. Do what works best for you.

Curious… do you know of any other  animal species that does that to their neck? Let’s ask this guy!

  1. http://articles.chicagotribune.com/1994-06-16/features/9406160120_1_neck-muscles-upper-trapezius-arteries ↩
  2. http://www.nyrr.org/youth-and-schools/running-start/coaching-videos/middle-school/stretches-strength/neck-shoulder-warm-up ↩

Carpal Tunnel: Desktop Prevention and Relief

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Carpal tunnel syndrome is a condition characterized by progressive numbness, weakness, or tingling in the hand with pain radiating up the arm. It occurs when the median nerve becomes “pinched” or squeezed within the wrist, usually from inflammation. The discomfort is most often felt in the thumb, index and middle fingers which are governed by the median nerve.

CTS falls under the umbrella of repetitive stress injuries, along with tendonitis and lateral epicondylitis, a.k.a. tennis elbow, and affects more than 250,000 workers per year in the United States, according to The American Society of Plastic and Reconstructive Surgeons. There may be other contributing factors, such as diabetes, arthritis, or obesity, but this post is to address repetitive stress CTS in the office and ways you can prevent and relieve it.

Prevention

  • MAINTAIN GOOD POSTURE. Proper neck and spine posture will avoid nerve compression and compensation from other body regions.
  • Take frequent breaks from repetitive wrist activities to stretch arm, shoulder and neck muscles. You should take 5 minutes out of every hour to get up and stretch. This will help to relax the affected nerve in your hands as well as the rest of your body.
  • Make sure to have an ergonomic workstation. Ergonomic aids such as keyboards and mouse can help improve wrist posture while working.

Relief

  • Take a break off of work, sports, or other strenuous activities that may negatively affect your hand.Avoid repetitive activities at home and work that may be harsh on your wrist. If only one of your hands is affected, attempt to use the other one as much as possible.
  • Use a splint. Wearing a wrist splint may be very helpful in relieving pain and excess pressure on the meridian nerve. Elevating it above the heart while you are at rest is also beneficial.
  • Ice application. Applying ice to the area will help to relieve pain and decrease swelling. This is my personal favorite and I do this after every long work day. Icing has kept my hands pain free and in good health for 17 years! After the inflammation has lessened, it is also good to use contrast bath therapy. However, DO NOT use ice if you have arthritis, Reynaud’s disease or any condition with impaired blood flow to the hands, unless it has been advised by your medical doctor.
  • Stretch! Once again, make sure you get up and stretch your hard working arms and hands at least 5 minutes out of every hour. I promise you, the world will continue to turn and things will be even better when you sit down again! It works like magic.

Of course, getting regular massage therapy can be FANTASTIC for treating CTS. Remember, I’m always here to lend a hand… no pun intended ;) In the meantime, prevention is the best cure; and in case you are needing relief, I  hope these tips may help you as much as they’ve helped me!


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