ReFORM with Rachel

12/04/2024

11/19/2024

04/28/2024

How to get back pain relief through stretching and spinal traction

There are 80% of Americans who experience back pain at least one or more times a year, many have chronic back issues.

Some have pain to the point that their daily activities are limited.
Assisted stretching uses some manual “traction” to help relieve some joint compression as well as lengthening the muscles. The therapist uses their hands to “pull” or put force at the muscles and joints to widen the space present between the vertebrae.

There are also inversion tables, that range from professional to small tables used in the home for personal use. This also allows for intermittent and continuous stretching while you are on the table.

THE BENEFITS OF TRACTION:

1. Stretches the space between the vertebrae in the spine and relieves back pain.

2. It eases pressure off the back while providing traction for the spine

3. Creates productive fluid and space around the spinal discs

4. Decreases inflammation

5. Increases circulation through the surrounding muscles

6. Improves posture-micromovements in the spine and joints over time makes the body stronger and ore flexible

7. Reduces overall compression which leads to less pain

8. Helps relax the muscles

9. Inversion tables shifts the body’s gravity and pressure eases off the back

Exercises should be done during or in combination with traction therapy to maximize the benefits of treatment. Exercises can be tailored to target specific areas, such as the neck, lower back, or whole spine, and can help to improve flexibility, strengthen muscles, and restore natural mobility. Some exercises that can be used in combination with traction therapy include:

•Neck exercises – Stretches and strengthening exercises that target the muscles in the neck and shoulder area

• Back exercises – Stretches and strengthening exercises that target the muscles in the lower back, such as the core and back extensors

• Core exercises – Exercises that target the abdominal and back muscles to improve strength and control in the core;

• Balance exercises – Exercises to improve balance and coordination, such as single-leg stands, heel-to-toe walking, and yoga poses.

04/26/2024

How to get back pain relief through stretching and spinal traction

There are 80% of Americans who experience back pain at least one or more times a year, many who have chronic back issues.

Some have pain to the point that their daily activities are limited.
Assisted stretching uses some manual “traction” to help relieve some joint compression as well as lengthening the muscles. The therapist uses their hands to “pull” or put force at the muscles and joints to widen the space present between the vertebrae.

There are also inversion tables, that range from professional to small tables used in the home for personal use. This also allows for intermittent and continuous stretching while you are on the table.

THE BENEFITS OF TRACTION:

1. Stretches the space between the vertebrae in the spine and relieves back pain.

2. It eases pressure off the back while providing traction for the spine

3. Creates productive fluid and space around the spinal discs

4. Decreases inflammation

5. Increases circulation through the surrounding muscles

6. Improves posture-micromovements in the spine and joints over time makes the body stronger and ore flexible

7. Reduces overall compression which leads to less pain

8. Helps relax the muscles

9. Inversion tables shifts the body’s gravity and pressure eases off the back

Exercises can be done during or in combination with traction therapy to maximize the benefits of treatment. Exercises can be tailored to target specific areas, such as the neck, lower back, or whole spine, and can help to improve flexibility, strengthen muscles, and restore natural mobility. Some exercises that can be used in combination with traction therapy include:

•Neck exercises – Stretches and strengthening exercises that target the muscles in the neck and shoulder area;
• Back exercises – Stretches and strengthening exercises that target the muscles in the lower back, such as the core and back extensors;
• Core exercises – Exercises that target the abdominal and back muscles to improve strength and control in the core;
• Balance exercises – Exercises to improve balance and coordination, such as single-leg stands, heel-to-toe walking, and yoga poses.

03/21/2024

HOW YOU CAN MANAGE YOUR ARTHTITIS THROUGH STRETCHING & STRETNGHTENING !

Exercise is crucial for people with arthritis, whether it’s rheumatoid or osteoarthritis. It increases strength and flexibility, reduces pain, and helps combat fatigue. However when you’re feeling stiff and your sore joints are already limiting you, the thought of exercising seems overwhelming and often painful.

I unfortunately have been diagnosed with both kinds of arthritis. I could not manage my pain and range of motion if I didn’t practice both daily stretches and exercises. Having more of a physical job I need to stay as pain free as possible. Often we think it’s better if we rest and don’t aggravate our joints, but in actuality the more immobile you are, the more painful your joints will become. That's because keeping your muscles and surrounding tissue strong is crucial to maintaining support for your bones. Not exercising weakens those supporting muscles, creating more stress on your joints. NOTE- listen to your body, if you are having a flare up, go easy with stretching and strengthening.

**Stretching pulls APART the joints while also strengthening them, thus preventing joint damage in the first place. It creates a space for the lubrication and healing synovial fluid to enter. The fluid prevents grinding on the joints while also healing any damage. It also prevents the squeezing effect that is the actual cause of pain and damage When joints grind together, muscles and tendons are prone to tears and strains.

Range of motion is important for even walking. For example, If your shoulders are tight it will affect your gait, your back knee only comes up as far as your back extends.

Exercise can help you improve your health and fitness without hurting your joints. Along with your current treatment program, exercise can:
1. Strengthens the muscles around your joints
2. Helps you maintain bone strength
3. Gives you more energy to get through the day
4. Makes it easier to get a good night's sleep
5. Helps you control your weight
6. Enhances your quality of life
7. Improve your balance

WHY WE HAVE JOINT PROBLEMS:

1. BEING SEDENTARY: ATROPHY- the wasting of muscle tissue caused by disuse and atrophy. Muscles lose their elasticity, becoming smaller, drier and stiffer and their shrinkage causes joints to compress eliminating the space necessary for synovial fluid to lubricate the joints. This results in disintegration of the disc or cartilage leading to bone on bone arthritis).

2. POOR WALKING/RUNNING HABITS: running or walking on heavily hard surfaces develop joint trauma. Even good shoes can’t spare the slamming effect. Plus muscles are constantly contracting and never lengthening. Shortened muscles cause bones to squeeze the joints together. Both the head of the joint and shortened muscles squeezing the joints leaves NO SPACE FOR SYNOVIAL FLUID TO LUBRICATE as well as no room for the cartilage to slide smoothly.

3. EXCESSIVE MUSCLE CONTRACTION/ SHORTENING OF MUSCLES: After years of too much muscle contraction ( weight training, overuse), muscles will shorten. This restricts movement and range of motion, leading to pain, stiffness, and arthritis.

HOW THE ANKLE JOINT AND MUSCLES AFFECT YOUR ENTIRE BODY, INCLUDING YOUR HEART AND CARDIOVASCULAR SYSTEM!

When ankle joints and the foot muscles are weak and/or tight there is limited mobility in the ankles. This determines how much energy we will have available as well as affecting how we walk.

Stiffness in ankles causes tension in the calf muscles, which causes tension in the quadriceps, which then compresses the knee joints and leads to pain. This will spread throughout the body, foot pain can cause back pain and so forth.

A flexible calf & soleus muscle is too tight, it won’t stimulate your veins efficiently and will feel uncomfortable. If your soleus is strong and flexible you can help your heart by improving the flow of deoxygenated blood from your lower extremities.

EXERCISES:

HANDS:
-Wrist circles
-Wrist flexion/ extension ( prone & extension)
-Spread fingers
-Wrist flexed- stretch each finger
-Wrist extended- stretch each finger
-Web stretch- in between each finger
-Thumb adductor/abductor
-Traction of individual finger
-Make a “c” with hand
-Fist-open and close
-Fingertip touches to thumb
-Thumbs up- bend fingers in and out- rest wrist on table

FEET:

-Ankle dorsiflexion/plantarflexion
-Soleus stretch-knee flexed
-Foot supinator- hold heel, turn forefoot outward
-Web stretches-in between toes
-Stretch each individual toe-flexion and extension
-Ankle circles
-Calf raises- running calf raises
-Plantarflexion

03/01/2024

During stretching, multiple groups are involved.

The more muscles you engage, the more calories you burn.

It promotes blood flow to target muscles, delivering oxygen and nutrients to boost energy! 🧘‍♀️💪😃