Simple Stretch that Really Stretches the Back

I have taken up really trying to work up at least a small sweat before I start my yoga in the morning, and I have even started doing the yoga again after my run in the afternoon. I have found that when my muscles are really warm I get a much better stretch and my muscles get a lot more out of the stretches. I have been feeling really fantastic lately because of it.

So, on to the simple stretch: It's called "Head to Knee Posture" in my power yoga book, but it's really just the simple stretch that you do after running or walking to stretch the back of your leg. You bring in one leg (bend the knee and bring your foot into your crotch) and you bend over the other, outstretched leg. I always used to do this after I exercised, but I haven't for the last two years or so because I never had the time (since my son was born). Now that he is getting more self-sufficient I am doing it again. I used to thing that stretch was only for your leg, but man, now that my back is all tweaked it stretches my back much more than my legs. It is very effective in getting rid of mid to lower back pain and tightness.

Pain Relief Terminology

I wrote about my Graston treatment last week and got this comment:

"Graston is a great technique, but is not as specific as Active Release Technique. The two work really well together."

I looked up Active Release Technique and it does look really great! It looks like stretching combined with practitioner manipulation of the area to release adhesions. Unfortunately, there are no practitioners of it in my area.

What I really am a little peeved about though is this: A year ago, when I was in so much pain that I couldn't work for more than 10 minutes, and even just driving gave me a headache, I searched and searched and searched online and couldn't find any of this information!

I searched for things like: neck pain from computer use, stretches for neck pain, neck and back pain, computer-related headaches, too much computer use, office stretches ... etc.

When my neck pain was being referred around to my forehead and eye area I even went to and eye doctor for help. I thought my eye muscles were strained. He explained to me that the eye muscles are always flexed and can't really strain like that. He advised 'doing some stretches'.

And I did! I did the silly office chair stretches and took breaks and did all the stuff advised on all those silly, ineffectual websites. Nothign helped and it kept getting worse and worse.

It wasn't until I found the Self Care For RSI website that I was introduced to terms like RSI (repetitive strain injury), and overuse-injuries.

It wasn't until I downloaded the ebook that I learned the concept that my constant neck and shoulder and upper back pain and increasing inability to move was caused by the fascia (layering covering muscles) being full of scar tissue and sticking to my muscles(adhesions) and that the scar tissue was caused by the muscles not getting oxygen while I worked and being stuck in one position for too long.

When I learned that proper stretching techniques could free the adhesions and end my pain I was finally on the road to revovery. Now, besides just stretching and exercising I am trying advanced techniques to really free the adhesions .. which brings us back to Graston and Active Releasing.

xml

Graston Technique Treatment

A couple of weeks ago I went to my chiropractor and asked him for a reevaluation. When I first started going to him years ago it was for completely different problems, which are all cured now. My only problem I have these days is the upper back, neck, shoulders, and arms pain from overwork. I am sooo much better than I was a year ago, but I really want to be able to work for longer, and I don't want to have to spend so much time stretching. So, I am thinking the Graston technique is my answer.

He did the re-eval and decided on twice a week treatments. The first day he did the front of my chest just below my neck. I never have pain in that area so I kind of neglect stretching it. Imagine my surprise when he finds very tender areas and two spots, one on each side, of majorly bunched up fascia.

The second day he did my forearms. Those were tender in different spots. I knew they would be. That's as far as we are right now. So far no real indications of relief.