I got the pleasure of assisting @cindeebindee by providing a training & maintenance recovery session of her full body. We broke down some adhesions using Graston techniques along with removing toxins and nerve impingements on the shoulder by cupping..
A muscle adhesion is scar tissue that has developed in the muscles. It can cause muscle weakness, pain, and a limited range of motion. What is a adhesion? Summary. Adhesions are bands of scar-like tissue that form between two surfaces inside the body and cause them to stick together. Cupping is used to treat pain, ease scar tissue deep within muscles and connective tissues, and reduce swelling and muscle knots. Also, like many complementary treatments, cupping is supposed to minimize circulating toxins by drawing them into the skin where they are more easily removed.
Recovery is super important in the workout process. Not only does it help you avoid all of those negative side effects, but when those micro-tears heal, your muscles grow. Overtraining, or under recovering, negatively impacts your performance. If you're more into cardio, this still applies.
Cupping is used to treat pain, ease scar tissue deep within muscles and connective tissues, and reduce swelling and muscle knots. Cupping is supposed to minimize circulating toxins by drawing them into the skin where they are more easily removed. Ever wonder about the markings?? …..
🔹Cupping mark with dark color means exuberance of the pathogenic qi, a life force. 🔹Cupping mark with light color implies mild pathogenic qi. 🔹No cupping mark means the absence of pathogenic qi.
Massage therapy commonly involves using the hands to manipulate soft tissues, such as the muscles and tendons, to increase blood circulation, reduce muscle tension, and promote feelings of improved wellbeing.
☝️Massage is proven to improve both neck mobility and reduce neck pain known as or causing Cervical pain. Cervical pain of the neck is a common medical condition. Cervical pain can come from a number of disorders and diseases of any tissues in the neck. Examples of common conditions producing cervical pain are degenerative disc disease, neck strain, neck injury such as in whiplash, a herniated disc, or a pinched nerve.
Fascia stretching therapy 🔑 Fascial Stretch Therapy is a neuromyofascial manual therapy method which focuses on the connective tissue system rather than isolated muscle treatment. FST therapists assess active, passive, and resisted range of motion in functional positions and movements. 🔑What cAuses fascia tightness? Lack of activity will cement the once-supple fibers into place. Chronic stress causes the fibers to thicken in an attempt to protect the underlying muscle. Poor posture and lack of flexibility and repetitive movements pull the fascia into ingrained patterns.
Instrument-assisted soft tissue mobilization, often referred to at the Graston technique or muscle scraping, can be effective in treating repetition injuries. Muscle scraping restarts the healing process and can relieve chronic pain. It's not supposed to be painful, but the procedure may change the appearance of your skin. Because it involves rubbing or scraping skin with a massage tool, tiny blood vessels known as capillaries near the surface of your skin can burst. This can result in skin bruising and minor bleeding. Scraping can be very helpful to patients that have scar tissue, fascia restrictions, and strained muscles.
The Science Behind Sleep & Recovery
The first reason relates to blood flow. As you fall into the deeper stages of sleep, your muscles will see an increase in blood flow, which brings along oxygen and nutrients that that help recover and repair muscles and regenerate cells. Sleeping for 7-9 hours per night is crucial, especially if you are looking to change body composition, increase muscle mass and/or if you want to be ready for your personal training session the next day. Sleep enhances muscle recovery through protein synthesis and human growth hormone release.
What should you not do after cupping? 💢For 4-6 hours post cupping, avoid exposure to:
❌Caffeine, alcohol, sugary foods and drinks, dairy, and processed meats. These foods slow down your body's ability to process the treatment.
❌Hot showers, saunas, hot tubs and strong air conditioning. ...
❌Intense exercise.
❌Cold and windy conditions.
The whole purpose of recovery in exercise is to allow your muscles to repair themselves and to engage muscles that are sore from your workout. There are also different things that you can do during the recovery stage to help move the process along and come out ready to perform better than your pre-rest stage. 🔑 Recovery is the single most important part of any training or exercise program. Recovery allows for improved performance, permits time for our body to heal itself in preparation for the next training load, and decreases the risk of potential injury.
Acupressure 💆🏻 :
This point is found on either side of your neck, at the base of your skull and about two inches away from the top of where your backbone begins. (It's right above your shoulders.) ⭕️Stimulating this point may release congestion and swollen lymph nodes that can cause a sore neck.
