Piriformis stretch

Piriformis is a small muscle that sits deep in the buttocks, behind the gluteus maximus.  It’s job is to rotate the hip externally and stabilise the hip. It can become very tight when you’re driving, or anytime you’re sitting with your leg pointed out.  Again, if you’re spending a lot of time sitting and you’re not balanced correctly, this may be a stretch you want to work into your routine.

  1. Start by laying on your back and putting one leg on the wall (making sure the knee is at a 90 degree angle)
  2. Put the opposite foot on the knee
  3. Push this leg up and towards the wall
  4. You should feel a stretch deep in the butt and lateral hip
  5. Hold for 30 seconds and then swap sides

 

Sit at a desk all day? Experiencing headaches? Neck and shoulder pain? You could be suffering from Upper Cross Syndrome.

Upper cross syndrome is an imbalance in the musculoskeletal system.  It’s very common in today’s society as we tend to sit for long periods of time and work at desks with poor posture.

Upper cross syndrome involves shortening of certain muscles around the shoulder and neck, and then weakness/lengthening in other muscles as we can see in the picture below.

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Tight/shortened muscles: Upper Trapezius, Levator scapulae, Pectoralis Minor and Major.
Weak/Long muscles: Scalene group, SCM (these are neck flexors), Rhomboids and Serratus Anterior.

What does Upper Cross Syndrome look like?

• Forward head posture
• Rounded shoulder
• Curved thoracic spine (hunched back)
• Winging of the scapulae

desk photo

 

A Myotherapist can help you correct these imbalances. We do this by using trigger point therapy, myofascial release, stretching, facilitation of the weak muscles, correcting posture and prescribing corrective exercises based on your needs and level of fitness. Come and see a Myotherapist Fluid Health Management Systems – call us on 03 99391133 to book an appointment today.

Running

Spring has sprung, the days are getting longer and the weather is getting warmer.  The sluggish months are over, it’s time to come out of hibernation.  You might be feeling a little more motivated to get fit, and might want to head out for a run.

But before you run to get fit, you need to make sure you are fit to run.

Runner stretchingInitially, you will need mobility in the ankle and the hip to move freely enough to run.  If you don’t have this mobility, then you will start trying to move from areas that require stability.   They in turn will drop their stability to give you more mobility and you can end up with aches and pain in those areas like the knees and lower back.

If you don’t have adequate mobility, then we can treat this on the table in the form of deep tissue massage, and with prescribed home care of foam rolling, stretching and trigger point ball work.

If you DO have adequate mobility, we will assess your stability and motor control.  This is your ability to absorb, control and re-direct force.

If it is identified that stability and motor control requires attention , then we can prescribe corrective exercises to help you learn and regain stability and control.

We can help you with a Functional Movement Screen.  During a 45 minute session, we conduct tests to assess how well you organise your body during movement.  A qualified practitioner will screen you and advise you of the steps to take to achieve your goals.

Don’t let aches and pains get in the way of you getting fit.  Give us a call on 03 99391133 to book in your session now.