Frozen Shoulder Pain Relief

Written by Dr. Steve Chaney on . Posted in Shoulder Pain

Frozen Shoulder, Rotator Cuff Pain, No More!

Author: Julie Donnelly, LMT –The Pain Relief Expert

Editor: Dr. Steve Chaney

frozen shoulder pain reliefA frozen shoulder is a mild sounding name for a seriously painful condition that prevents your shoulder and arm from moving. Muscles in your entire shoulder are responsible for frozen shoulder and rotator cuff injuries. Each one needs to be treated for relief, and each impacts the others so it’s important to treat all of them to achieve frozen shoulder pain relief.

Last month I showed you how to do the treatment for the Infraspinatus muscle in the back of your shoulder. This month we’ll talk about two muscles in your chest that prevent your arm from going back.

Muscles that Cause Frozen Shoulder and Rotator Cuff Injuries

The muscles are your Pectoralis Minor and Pectoralis Major which are on the front of your shoulder. If you put your hand on your chest as shown, you are right on top of both muscles.  You can also move your hand down a bit to treat the rest of the two muscles.

frozen shoulder pain relief treatmentThe deeper muscle is your Pectoralis Minor which goes from your ribs up to the top of your shoulder. This muscle pulls your shoulder forward and causes your back to round. When it is in spasm, you have poor posture and can’t bring your shoulder back.

The surface muscle is your Pectoralis Major which goes from your chest bone (sternum) to your upper arm. When this muscle contracts normally, you bring your arm in toward your trunk and/or across the front of your body. If it is in spasm, you can’t bring your arm out away from your body.

You can see how these two muscles will cause frozen shoulder by holding your arm tight to your body.

Since they both move your shoulder and arm, while they aren’t technically rotator cuff muscles, they impact your rotator cuff.  So, these muscles have to be addressed as well for frozen shoulder pain relief.

Frozen Shoulder Pain Relief Treatment and Rotator Cuff Injury Treatment

Place your opposite hand onto your chest as shown.  For example, if you are treating your left shoulder, you will put your right hand on the bottom. Press your fingertips into your chest and place your left hand on top of your right hand.  Press into the muscles with both hands to add strength to the movement.

pain free dvdIf you don’t feel the tender point at first, just move your fingertips around and keep pressing.  When you hit a sore point, you are on top of the spasm. Hold the pressure for 30 seconds and repeat. Do this 2-3 times, and then look for another tender point.

It is most beneficial if you combine this treatment with the treatment for the Infraspinatus that was shown previously.

There are so many shoulder treatments involved in the release of frozen shoulder and rotator cuff injuries that I can’t show all of them. If you suffer from shoulder pain or limited flexibility, I suggest you look at my book Treat Yourself to Pain-Free Living. This book will help you with frozen shoulder pain relief.

Wishing you well,

Julie Donnelly

 

 

About The Author

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

julie donnellyShe has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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One of the Little known Causes of Headaches

Posted August 15, 2017 by Dr. Steve Chaney

Your Sleeping Position May Be Causing Your Headaches!

Author: Julie Donnelly, LMT – The Pain Relief Expert

Editor: Dr. Steve Chaney

 

Can sleeping position be one of the causes of headaches?  

A Sleeping position that has your head tilted puts pressure on your spinal cord and will cause headaches. I’ve seen it happen hundreds of times, and the reasoning is so logical it’s easy to understand.

causes of headachesYour spinal cord runs from your brain, through each of your vertebrae, down your arms and legs. Nerves pass out of the vertebrae and go to every cell in your body, including each of your organs. When you are sleeping it is important to keep your head, neck, and spine in a horizontal plane so you aren’t straining the muscles that insert into your vertebrae.

The graphic above is a close-up of your skull and the cervical (neck) vertebrae. Your nerves are shown in yellow, and your artery is shown in red.  Consider what happens if you hold your head to one side for hours. You can notice that the nerves and artery will likely be press upon. Also, since your spinal cord comes down the inside of the vertebrae, it will also be impinged.

In 2004 the Archives of Internal Medicine published an article stating that 1 out of 13 people have morning headaches. It’s interesting to note that the article never mentions the spinal cord being impinged by the vertebrae. That’s a major oversight!

Muscles merge into tendons, and the tendons insert into the bone.  As you stayed in the tilted position for hours, the muscles actually shortened to the new length.  Then you try to turn over, but the short muscles are holding your cervical vertebrae tightly, and they can’t lengthen.

The weight of your head pulls on the vertebrae, putting even more pressure on your spinal cord and nerves.  Plus, the tight muscles are pulling on the bones, causing pain on the bone.

Your Pillow is Involved in Your Sleeping Position and the Causes of  Headaches

sleep left side

The analogy I always use is; just as pulling your hair hurts your scalp, the muscle pulling on the tendons hurts the bone where it inserts.  In this case it is your neck muscles putting a strain on your cervical bones.  For example, if you sleep on your left side and your pillow is too thick, your head will be tilted up toward the ceiling. This position tightens the muscles on the right side of your neck.

sleeping in car and desk

Dozing off while sitting in a car waiting for someone to arrive, or while working for hours at your desk can also horizontal line sleepcause headaches. The pictures above show a strain on the neck when you fall asleep without any support on your neck. Both of these people will wake up with a headache, and with stiffness in their neck.

The best sleeping position to prevent headaches is to have your pillow adjusted so your head, neck, and spine are in a horizontal line. Play with your pillows, putting two thin pillows into one case if necessary. If your pillow is too thick try to open up a corner and pull out some of the stuffing.

 

sleeping on stomachSleeping on Your Back & Stomach

If you sleep on your back and have your head on the mattress, your spine is straight. All you need is a little neck pillow for support, and a pillow under your knees.

Stomach sleeping is the worst sleeping position for not only headaches, but so many other aches and pains. It’s a tough habit to break, but it can be done. This sleeping position deserves its own blog, which I will do in the future.

 

Treating the Muscles That Cause Headaches

sleeping position causes of headachesAll of the muscles that originate or insert into your cervical vertebrae, and many that insert into your shoulder and upper back, need to be treated.  The treatments are all taught in Treat Yourself to Pain Free Living, in the neck and shoulder chapters.  Here is one treatment that will help you get relief.

Take either a tennis ball or the Perfect Ball (which really is Perfect because it has a solid center and soft outside) and press into your shoulder as shown.  You are treating a muscle called Levator Scapulae which pulls your cervical vertebrae out of alignment when it is tight.

Hold the press for about 30 seconds, release, and then press again.

Your pillow is a key to neck pain and headaches caused by your sleeping position.  It’s worth the time and energy to investigate how you sleep and correct your pillow.  I believe this blog will help you find the solution and will insure you have restful sleep each night.

Wishing you well,

Julie Donnelly

 

About The Author

julie donnelly

Julie Donnelly is a Deep Muscle Massage Therapist with 20 years of experience specializing in the treatment of chronic joint pain and sports injuries. She has worked extensively with elite athletes and patients who have been unsuccessful at finding relief through the more conventional therapies.

She has been widely published, both on – and off – line, in magazines, newsletters, and newspapers around the country. She is also often chosen to speak at national conventions, medical schools, and health facilities nationwide.

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease.

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