Wellness

[Kathlen]

The physical therapist's gym had this piece of equipment - basically a padded bench. Sit, put one leg up and bend over.

At home, I pull my computer chair over to the sofa and use the arm of the sofa - and bend over. Perfect stretch.

At my local gym - I just use one of the benches along the side.

[mousiegirl]

On 7/7/2014 terrier3 said:

I'd like to suggest a Rumble Roller. It is the best piece of fitness equipment I have at home.

I work out with a trainer twice a week and also do CrossFit classes....I'm 60 and wake up with a lot of aches some days.

My trainer showed me how to use the rollers at the gym. I ended up getting a firm model from amazon.com. They are especially effective for leg and back muscle tension....a few minutes of rolling is the same as an hour long massage.

It hurts a little at first, but when I stand up I feel like a 35 year old!

No medicine is required. They are also very effective for AFTER exercise too.

Another form of therapy to try might be Rolfing. It is kind of a deep tissue massage. It breaks down the facia that is holding your muscles in a position "like glue." It is somewhat controversial, so I would check with your doctor first.

I went through a series of rolfing sessions in my 20s and again 2 years ago. It did wonders for my posture.

I have to thank you for this post. I had never heard of this item, but have been using the Miracle balls and SportsGel for years. After reading your post, I bought the Trigger Point roller at Amazon, and tried it last night on the one hip muscle just below my back, and after I removed it, I felt wonderful! I felt some tingling down my leg, and was so relaxed. I used it this morning on a shoulder blade pain that I have had for years, off and on, and got up with no more pain. I actually used it in bed, and rolled my hip over it as it doesn't seem to roll in bed, but due to a bad knee, I wasn't going to get down on the ground.

[terrier3]

On 7/11/2014 mousiegirl said:

On 7/7/2014 terrier3 said:

I'd like to suggest a Rumble Roller. It is the best piece of fitness equipment I have at home.

I work out with a trainer twice a week and also do CrossFit classes....I'm 60 and wake up with a lot of aches some days.

My trainer showed me how to use the rollers at the gym. I ended up getting a firm model from amazon.com. They are especially effective for leg and back muscle tension....a few minutes of rolling is the same as an hour long massage.

It hurts a little at first, but when I stand up I feel like a 35 year old!

No medicine is required. They are also very effective for AFTER exercise too.

Another form of therapy to try might be Rolfing. It is kind of a deep tissue massage. It breaks down the facia that is holding your muscles in a position "like glue." It is somewhat controversial, so I would check with your doctor first.

I went through a series of rolfing sessions in my 20s and again 2 years ago. It did wonders for my posture.

I have to thank you for this post. I had never heard of this item, but have been using the Miracle balls and SportsGel for years. After reading your post, I bought the Trigger Point roller at Amazon, and tried it last night on the one hip muscle just below my back, and after I removed it, I felt wonderful! I felt some tingling down my leg, and was so relaxed. I used it this morning on a shoulder blade pain that I have had for years, off and on, and got up with no more pain. I actually used it in bed, and rolled my hip over it as it doesn't seem to roll in bed, but due to a bad knee, I wasn't going to get down on the ground.

I am SO happy you liked it! Drug free pain relief - what a concept!

It has been fantastic for me. The day after a heavy weightlifting session, I could barely walk.

Now I use the roller when I get home and again the next morning and I feel great.

No more Aleve for me!

[tsavorite]

Hello Everyone and thank you all for the suggestions and helpful ideas!!

Terrier3 I tried that roller and it was so painful for me I couldn't handle it...even my husband said it was too painful for him and he is more then double my size LOL! I ended up taking it back and am looking to find one not so hard. I own the MELT one...had seen this lady on Dr. Oz show a long time ago and thought I could do that one...it is softer and not for getting into those trigger points...it's more for breaking up the fascia I think. I don't have the book on it (wish she had a video instead) but have tried it and haven't figured it out.

I have so many painful trigger points....when I go in for a massage and lay face down...my upper back is to tight...like a bow string. No matter who I have seen has commented on how many trigger points I have and how horrible tight my mid/upper back is.

My entire body is like this...I have been watching more youtube vidoes on how to stretch ones glutes/piroformus...also the psoas muscle (omg mine is so tight). I really need to stretch and my other issue is overall fatigue....if I do cardio to warm up I can't do it very long cause then I won't have any energy to do all of the stretching!

My pec muscles are to short/tight and I am sure my upper back muscles are to weak...causing my shoulders to be pulling forward creating chronic pain.

I tried the hamstring stretch on the floor using a belt....tha's a no go for me right now...I needed to use to much upper arm strength to do it and pulled muscles in my traps and neck where I have such trouble.

Truth is I am abit of a mess....I am going to see a pain manangement doctor next week....I am hoping there is something they can do to help my pain and then perhaps I could do all the stretching properly w/o injuring myself further and actually make some progress.

I tried sitting with my legs out in front of me on the floor....and I can't sit up straight...I am that tight. Tried this aganist the wall same thing and I have to strain so much trying to force my mid back up and still can't do it.

I am doubtful that I will get a referral by doctor/insurance to PT as my insurance is a HMO and SO limited in what they will let you do. I paln on asking again about trying PT but am not optimistic they will approve me for any.

[hckynut]

On 7/11/2014 tsavorite said:

Hello Everyone and thank you all for the suggestions and helpful ideas!!

Terrier3 I tried that roller and it was so painful for me I couldn't handle it...even my husband said it was too painful for him and he is more then double my size LOL! I ended up taking it back and am looking to find one not so hard. I own the MELT one...had seen this lady on Dr. Oz show a long time ago and thought I could do that one...it is softer and not for getting into those trigger points...it's more for breaking up the fascia I think. I don't have the book on it (wish she had a video instead) but have tried it and haven't figured it out.

I have so many painful trigger points....when I go in for a massage and lay face down...my upper back is to tight...like a bow string. No matter who I have seen has commented on how many trigger points I have and how horrible tight my mid/upper back is.

My entire body is like this...I have been watching more youtube vidoes on how to stretch ones glutes/piroformus...also the psoas muscle (omg mine is so tight). I really need to stretch and my other issue is overall fatigue....if I do cardio to warm up I can't do it very long cause then I won't have any energy to do all of the stretching!

My pec muscles are to short/tight and I am sure my upper back muscles are to weak...causing my shoulders to be pulling forward creating chronic pain.

I tried the hamstring stretch on the floor using a belt....tha's a no go for me right now...I needed to use to much upper arm strength to do it and pulled muscles in my traps and neck where I have such trouble.

Truth is I am abit of a mess....I am going to see a pain manangement doctor next week....I am hoping there is something they can do to help my pain and then perhaps I could do all the stretching properly w/o injuring myself further and actually make some progress.

I tried sitting with my legs out in front of me on the floor....and I can't sit up straight...I am that tight. Tried this aganist the wall same thing and I have to strain so much trying to force my mid back up and still can't do it.

I am doubtful that I will get a referral by doctor/insurance to PT as my insurance is a HMO and SO limited in what they will let you do. I paln on asking again about trying PT but am not optimistic they will approve me for any.

You should not need "energy" to do stretches. Sure it is harder when one has tight muscles, but it never should be so hard it uses energy. Unless your cardio is so bad that you cannot fully warm up your muscles stretching your hamstrings should not be an energy consuming exercise.

One can always warm up their blood temperature via warm water shower or even soaking. Also anything that can retain water heat for a few minutes can also be used. I've had times where I take a warm wash cloth and stick it under hot water(just enough so it doesn't burn), ring out the excess. I then rub/move it quickly up and down/back and forth across a specific muscle and that too brings heat and more flexibility to that area. If one has to a heating pad can be put on a muscle to help loosen it up.

With the lying floor hamstring stretches using a belt you do not have to use your upper body to pull your leg. I am assuming that if you lie on the floor you can raise your straight leg up off the floor and inch or more. If your leg is that so weak you cannot do a "straight 1 leg lift" your hamstrings are not your total problem. Opposing muscles both need strength and flexibility and if your quad are so weak you cannot lift your strongest leg up 1-2" off the floor? Strength and flexibility go together. Strong quads help extend hamstring muscles and vice-versa.

If you can stand up, while hanging onto something(even a wall), put a 1 or 2" high phone book or something else on the floor. Put the heel of one of your feet on this book while you are standing as close to it with your shins as you can get. If you can do that then gradually move back a little at a time and that will stretch your hamstrings. If you cannot do that, at a 1" high book? I don't know anyone that has muscles that tight and I am one that is very tight muscled and I have made sure to maintain my flexibility since the late 1960's before much was even known about "the extension part of muscles" most muscle and connective tissue knowledge back then was base only on "the contraction phase" of the muscles and tissues, nothing on "extension" of the same.

As far as the roller? I don't know exactly which one you have, but the one I have used for at least 2+ decades now is smooth and the only way it is even the least bit uncomfortable for me or my wife is if it is pushed very hard against the muscle while moving it across the full muscle and connective tissues.

[mousiegirl]

On 7/11/2014 tsavorite said:

Hello Everyone and thank you all for the suggestions and helpful ideas!!

Terrier3 I tried that roller and it was so painful for me I couldn't handle it...even my husband said it was too painful for him and he is more then double my size LOL! I ended up taking it back and am looking to find one not so hard. I own the MELT one...had seen this lady on Dr. Oz show a long time ago and thought I could do that one...it is softer and not for getting into those trigger points...it's more for breaking up the fascia I think. I don't have the book on it (wish she had a video instead) but have tried it and haven't figured it out.

I have so many painful trigger points....when I go in for a massage and lay face down...my upper back is to tight...like a bow string. No matter who I have seen has commented on how many trigger points I have and how horrible tight my mid/upper back is.

My entire body is like this...I have been watching more youtube vidoes on how to stretch ones glutes/piroformus...also the psoas muscle (omg mine is so tight). I really need to stretch and my other issue is overall fatigue....if I do cardio to warm up I can't do it very long cause then I won't have any energy to do all of the stretching!

My pec muscles are to short/tight and I am sure my upper back muscles are to weak...causing my shoulders to be pulling forward creating chronic pain.

I tried the hamstring stretch on the floor using a belt....tha's a no go for me right now...I needed to use to much upper arm strength to do it and pulled muscles in my traps and neck where I have such trouble.

Truth is I am abit of a mess....I am going to see a pain manangement doctor next week....I am hoping there is something they can do to help my pain and then perhaps I could do all the stretching properly w/o injuring myself further and actually make some progress.

I tried sitting with my legs out in front of me on the floor....and I can't sit up straight...I am that tight. Tried this aganist the wall same thing and I have to strain so much trying to force my mid back up and still can't do it.

I am doubtful that I will get a referral by doctor/insurance to PT as my insurance is a HMO and SO limited in what they will let you do. I paln on asking again about trying PT but am not optimistic they will approve me for any.

You may want to apply SportsGel, which I buy at Vitacost for $7.+ a tube. I buy six at a time, free shipping for a certain amount of items, and I know I will always need this periodically. and when it takes effect, you may be able to stretch better as it numbs the pain. It has gotten me through many years of a deep muscle trauma, I call it. Years ago, I pulled a four foot weed that had roots to China. It nearly sent me into orbit, but I won, sort of, the result was a very painful hip muscle, so I do need something deep, and the roller seems to be doing it.

[terrier3]

On 7/11/2014 tsavorite said:

Hello Everyone and thank you all for the suggestions and helpful ideas!!

Terrier3 I tried that roller and it was so painful for me I couldn't handle it...even my husband said it was too painful for him and he is more then double my size LOL! I ended up taking it back and am looking to find one not so hard. I own the MELT one...had seen this lady on Dr. Oz show a long time ago and thought I could do that one...it is softer and not for getting into those trigger points...it's more for breaking up the fascia I think. I don't have the book on it (wish she had a video instead) but have tried it and haven't figured it out.

I have so many painful trigger points....when I go in for a massage and lay face down...my upper back is to tight...like a bow string. No matter who I have seen has commented on how many trigger points I have and how horrible tight my mid/upper back is.

My entire body is like this...I have been watching more youtube vidoes on how to stretch ones glutes/piroformus...also the psoas muscle (omg mine is so tight). I really need to stretch and my other issue is overall fatigue....if I do cardio to warm up I can't do it very long cause then I won't have any energy to do all of the stretching!

My pec muscles are to short/tight and I am sure my upper back muscles are to weak...causing my shoulders to be pulling forward creating chronic pain.

I tried the hamstring stretch on the floor using a belt....tha's a no go for me right now...I needed to use to much upper arm strength to do it and pulled muscles in my traps and neck where I have such trouble.

Truth is I am abit of a mess....I am going to see a pain manangement doctor next week....I am hoping there is something they can do to help my pain and then perhaps I could do all the stretching properly w/o injuring myself further and actually make some progress.

I tried sitting with my legs out in front of me on the floor....and I can't sit up straight...I am that tight. Tried this aganist the wall same thing and I have to strain so much trying to force my mid back up and still can't do it.

I am doubtful that I will get a referral by doctor/insurance to PT as my insurance is a HMO and SO limited in what they will let you do. I paln on asking again about trying PT but am not optimistic they will approve me for any.

You don't need a pain doctor, IMO.

You need to get your body stronger.

I started lifting weights and working out consistently 7 years ago. I had commuted 160 miles round trip every day and those 3 hours in the car led to back pain. I have worked out with a trainer 2 times a week (plus more on my own) consistently for over 4 years. I am now strong and mostly pain free.

After a hard lifting session, I can barely get out of bed the next day. I hobble over to the roller and stretch my legs, back and shoulders. It hurts at first...but when I am finished I am pain free for the rest of the day.

You can control the amount of stress the roller places on your body...maybe you should watch a demo on YouTube. There is no need for a roller to be so painful that you can't continue because YOU control the amount of pressure (based on how you position yourself on the roller).

There is the good kind of hurt that comes from working up to your limits - and then challenging yourself to get beyond them. That is necessary to get stronger and fitter. You can't get around that kind of soreness - it is perfectly natural.

It seems to me that if you get a thorough physical you will be able to then work with a qualified trainer to increase your strength and flexibility. I suggest one on one. I have been with my current trainer for over 2 years and he prepares workouts based on Me and my individual needs.

It will be much less expensive in the long run and will help you have confidence again in your body and your physical abilities.

[lolakimono]

On 7/11/2014 tsavorite said:

Hello Everyone and thank you all for the suggestions and helpful ideas!!

My pec muscles are to short/tight and I am sure my upper back muscles are to weak...causing my shoulders to be pulling forward creating chronic pain.

I tried the hamstring stretch on the floor using a belt....tha's a no go for me right now...I needed to use to much upper arm strength to do it and pulled muscles in my traps and neck where I have such trouble.

Try this, with a support under your tailbone. Breathe as you do it, and after a while your legs WILL relax. Just be careful getting in and out of the pose. It's called Legs Up the Wall, and they use it as an inversion in restorative yoga.

[esmerelda]

On 7/6/2014 sidsmom said:

Along with stretching the hamstring as described above, also stretch the APPOSING muscles...in this case, the quadriceps. The goal is to get the heel as close to the butt as possible....take right hand, bring right foot up behind you & hold.

Yeah, but get those hammies a little loose first, or you'll cramp up with a Charley horse!!!

[HonnyBrown]

terrier, I love, love your thinking! Strength training and making my body stronger has helped me in so many ways.

However, if a cardio warm up is too much for OP, strength training will be out of the question.