6. The Superficial Front Arm Line

     The Superficial Front Arm Line controls the positioning of the arm in its lateral and anterior movements.  The larger muscles of the SFAL (the pectoralis major and latissimus dorsi) aid in the force for addiction and extension, movements used in activities like swimming or tennis.  Through the fingers and wrists, the SFAL assists the DFAL in grip.

 

- - - - -

Muscles of the SFAL:
Pectorals major
Latissimus dorsi (not completely pictured below)
Flexor group

Connective tissue of the SFAL:
Medial intermuscular septum
Carpal tunnel

Bony landmarks of the SFAL:
Medial third of clavicle
Coastal cartilage
Lower ribs
Thoracolumbar fascia
Iliac crest
Medial humeral line
Medial humeral epicondyle
Palmar surface of the fingers

 

Common postural deviations associated with the SFAL:
Carpal tunnel impingement
Protracted or rounded shoulders
Finger/hand pain

Stretches for the SFAL:

 

This is a really good representation of how to properly do Downward Facing Dog.

 

- - - - -

 

Sorry I missed a week, guys; Austin's allergies had it in for me, but thanks to lots of sleep and NetiPot, I'm back online.  I hope you are well!

 

I'll be back next week with the Deep Back Arm Line.

 

Be good to yourselves. <3

5. The Deep Front Arm Line

The Deep Front Arm Line

 

 

 

 

 

The Arm Lines are, posturally speaking, a bit different from the other myofascial meridians.  The Deep Front Arm Line is a stabilizing line; in poses like the yoga plank, it manages side to side movement of the upper body.  In the open movement of the arm, the DFAL controls the angle of the hand, generally through the thumb, as well as the thumb's grip.

 

- - - - - 

 





Muscles of the DFAL:

Pectoralis minor

Biceps brachii

Thenar muscles

 

 

Connective tissue (ligaments, tendons, fascial sheets, etc.) of the DFAL:

Clavipectoral fascia

Radial periosteum - anterior border

Radial collateral ligmanets

 

Bony Landmarks of the DFAL:

3rd, 4th, 5th ribs
Coracoid process
Radial tuberosity
Styloid process of radius
Scaphoid, trapezium
Outside of thumb

Common postural deviations within/caused from restriction of the DFAL:
Restriction in the upper rib movement with inhalation
Trouble flexing the arm and lifting from the shoulder to reach upwards
Anterior tilt of the scapula on the ribs - rounded shoulders

Stretches for the DFAL:

Hands clasped behind your back, shoulders down

 

Doorway stretches for both pectorals major and minor



 

Next week, I'll be covering the Superficial Front Arm Line!

 

- - - - -

 

Take care of yourselves and stretch those arms! :)

3. The Lateral Line

     Ok! As promised, I'm going over the Lateral Line today.  This particular myofascial meridian assists in (you guessed it!) lateral flexion of the torso, as well as abduction at the hips and eversion of the foot.  It also functions posturally to balance the front and back, and bilaterally to balance left and right.

If you've ever had a health practitioner tell you your hips were off or one hip was high than the other, you can bet this line has some restriction somewhere.

I have several clients (and myself included) who struggle with low back pain due to tightness through the rib, lumbar, and hip segments of this line.

 - - - - -

The Lateral Line

Muscles within the Lateral Line:

Splenius capitis

Sternocleidomastoid

External + interal intercostals

Lateral abdominal obliques

The Abductor muscle group:

• Gluteus maximus
• Gluteus medius
• Gluteus minimus
• Tensor fasciae latae

The Fibulari muscle group:

• Peroneus longus
• Peroneus brevis
• Peroneus tertius

Connective tissue (tendons, ligaments, fascial sheets) that make up the remainder of the Lateral Line:

Iliotibial tract (IT band)

Anterior ligament of the head of the fibula

Bony landmarks that serve as anchors for the Lateral Line:

Occitpital ridge

Mastoid process

1st + 2nd ribs

Illiac crest

ASIS (Anterior superior iliac spine)

PSIS (Posterior superior iliac spine)

Lateral tibial condyle

Fibular head

1st + 5th metatarsal bases

 

Common postural deviations associated with the Lateral Line:

Ankle pronation/supination

Limited range of motion (particularly in dorsiflexion) of the ankle

Lumbar compression

Shoulder restriction due to over involvement with head stability (I.e. forward head posture)

 

Stretches for the LL:

 

Half moon pose



 

Triangle pose (+modified half moon pose)

 Gate pose

 

So, try these out if you have low back pain, stiffness in the ankles/shoulders, and as always:

 

Be good to yourselves. :)

 

 

 

 

2. The Superficial Front Line

     Last week, I covered the Superficial Back Line, which gives the body its natural primary and secondary curves from top to bottom, so this week I'm going over the SBL's anterior partner:

 The Superficial Front Line

For anyone who suffers from lower back/hip pain, tight/sore ankles, restricted diaphragmatic breathing, or tension headaches from forward head posture, chances are you might have some imbalance throughout your SFL.

- - - - - 

The Superficial Front Line runs along the anterior length of the body in two sections: from the tops of the toes to the anterior, lateral pelvis + from the pubic bone to the head.  This particular track is what gives balance to the Superficial Back Line.  In the picture below, you can see how the posture is affected when the SBL and SFL become unbalanced.

The postural function of the SFL is to allow flexion of the torso and hips, knee extension, and dorsiflexion (pulling upward) of the foot.

Muscles within the SFL:
Sternocleidomastoid
Sternalis
Rectus abdominis
Rectus femoris/quadriceps
Short + long toe extensors
Tibialis anterior

Connective tissue (ligaments, tendons, fascial sheets) that make up the rest of the SFL:
Scalp fascia
Sternochondral fascia
Subpatellar tendon

Bony landmarks the SFL anchors to:
Mastoid process
Sternal manubrium
5th rib
Pubic tubercle
Anterior inferior iliac spine (AIIS)
Patella
Tibial tuberosity
Dorsal surface of toe phalanges

Common postural deviations associated with the SFL:
Limited range of motion in ankle flexion
Anterior pelvic tilt (which can also been seen in the Superficial Back Line, when the erectors of the lumbar spine become shortened)
Forward head posture
Restriction of the diaphragm through the anterior ribs

SFL Stretches:
Cobra pose
Leaning back into full hip extension (the second stretch pictured)
Bridge pose

Camel pose

Backbends are the closest stretch you can do to reach a full stretch throughout the whole SFL.  You can always lay on your back, stretched out over an exercise ball (which I'm about to go do after being at the computer most of the day!)

- - - - -

Next week, I'll cover the Lateral Line.

Be good to yourselves. :)

1. The Superficial Back Line

Welcome to the first myofascial meridian!  

The Superficial Back Line

     I personally struggle with this guy.  Tight calves (gastrocnemius), knotted-up hamstrings, shortened erectors in the lumbar area, which means - you guessed it - all the connective tissue (fascia) that encase those muscles and helps keep them tacked down the my bones is nice and tied up, too.  I can definitely thank the Superficial Back Line for my low back issues.

So, if you have pain or tightness along your spine, tightness in the back of your neck, or have trouble touching your toes when you're doing all those awesome stretches I've suggested, you can bet that issues lie within the SBL.

Let's go ahead and go over all the bits and pieces of the SBL so we can get right to the solution to those possible issues.

- - - - -

     The superficial back line (SBL) runs along the entire posterior surface of the body, from the toes all the way up to the brow.  It's postural function is to keep the body upright.  It is what allows us to sit up straight and walk tall.

Each meridian consists of muscles + connective tissues (i.e. ligaments, tendons, fascial sheets) and attach to specific bony landmark to allow mobility through the entire track. 

Muscles within the SBL:
Erector Spinae
Hamstrings
Gastrocnemius
Short toe flexors

Connective tissue (ligaments, tendons, fascial sheets) that make up the rest of the SBL:
Epicranal fascia
Sacrotuberousligament
Achilles tendon
Plantar fascia

The bony landmarks that the SBL anchors to:
Frontal bone
Suboccipital ridge
Occipital ridge
Scarum
Ischial tuberosity
Condyles of the femur
Calcaneus
Plantar surface of the toes

Common postural deviations associated with the SBL are:
Hyperextension of the knees
Lordosis
Hamstring shortness
Hyperextension of the upper cervial spine

Some stretches that address parts of and the entire SBL:
Seated forward bend (A)
Forward bend (B)
Downward dog (C)
Plow pose (D)
Child's pose (not pictured)

Also, laying on your stomach stretched over a large exercise ball (like so) aids in relaxation of the entire SBL.

- - - - -

So...?  How was that?  Do you guys have a better idea of what myofascial meridians are now?

Shoots me any questions or comments you might have here or here (Facebook) or here (Twitter).

Next week, I'll be going over the Superficial Front Line!

Intro to Myofascial Meridians

I've briefly touched on fascia and myofascial meridians in some of my past blogs, and if you're a client, we've probably talked about them!  So, with the new year, I thought I'd start 2015 off with a 13 part blog series!  You read that right.  

Thirteen. Part. Blog. Series.

Part One: Intro to Myofascial Meridians

What is a myofascial meridian?
     A connected string of myofascial or fascial structures.  Lines that transmit strain and rebound, facilitate movement, and provide stability throughout the structures of our bodies.

How many myofascial meridians exist?

     According to Myers (author of Anatomy Trains), there are twelve specific fascial lines throughout the body.

1. SBL - superficial back line
2. SFL - superficial front line
3. LL - lateral line
4. SL - spiral line
5. DFAL - deep front arm line
6. SFAL - superficial front arm line
7. DBAL - deep back arm line
8. SBAL - superficial back arm line
9. BFL - back functional line
10. FFL - front functional line
11. IFL - ipsilateral functional line
12. DFL - deep front line

Why are myofascial meridians important?
     They make up the "fascial net", which holds everything together.  Connective tissue (fascia) binds every cell to the next and even bonds the internal network of each cell to the mechanical state of the entire body.  These meridians are able to store and communicate information throughout the body as a whole.
   
What are some benefits of addressing postural compensations (postural deviations that cause pain - local or widespread) throughout these myofascial meridians?

• Skeletal alignment and support
• Resilience throughout the body
• Increased range of motion
• Reduced pain
• Length throughout the body leading to reduced effort and stress in standing or moving

Each week, I'll be posting an individual article for each myofascial meridians.  I'll go over the muscles, bony landmarks, and common postural compensations associated with each one, as well as stretches and tips to help alleviate related pain.

Stay tuned next week for an in depth look at the Superficial Back Line!

Is it Carpal Tunnel Syndrome?

     With all the work we do on our smart phones, tablets, and computers, it's not surprising that many of us suffer from pain in our arms, hands, and fingers.  It's easy to write off the swelling, numbness, tingling, and general discomfort as carpal tunnel syndrome.  However, I've worked with several clients who had surgery for such a diagnosis with little to no relief.  So if it's not CTS, what's the problem?

First, let's clarify what Carpal Tunnel Syndrome is:
     The carpal tunnel is an opening in the wrist made up of the carpal bones, ligaments, and other fibrous tissues.  With Carpal Tunnel Syndrome, the median nerve and tendons traveling through this passageway become compressed when the carpal tunnel is swollen or restricted.  This compression causes numbness and tingling of the wrists, hands, and fingers.

     More commonly though, the impingement of the thoracic outlet (the opening between your collarbone and upper ribs where the nerves and blood vessels pass through to supply the arms and hands) is actually the root of all these symptoms.  When the muscles (i.e. the scalenes) around this opening become tight and shortened, they pull the first rib up against the collarbone, restricting blood, lymph, and nerve supply to the arms, which ultimately causes all the same symptoms as carpal tunnel syndrome.  (The pectoralis minor, triceps, brachialis, and some of the forearm muscles can also become tight and impinge nerves of the arms and hands.)

If it is truly CTS, where most of the restriction is at the wrist, maintaining proper body mechanics, stretching your hands and forearms throughout the day, and avoiding poor sleep habits (like bending your wrists or tucking them under your pillow all night) should alleviate many of the symptoms.

I also use contrast bathes frequently for my forearms and hands.  Ice water submersion for 1-2 minutes, then hot water for the same - just go back and forth about 3 to 5 times, always ending with the ice water!  This basically creates a forced circulation, pushing blood out with the ice water then opening up the blood vessels and tissue to new oxygenated blood with the hot.  It works wonders.

If your symptoms seem to be stemming from further up the arm - maybe even into the shoulder and neck - your scalenes (anterior, medial, and posterior) and pectoralis minor are most likely the main culprits. 

Check out my previous post - Shoulder Pain - for stretches and exercises to alleviate tightness and pain in the shoulders and neck.

On a semi-side note, POSTURE is everything!  Check in with your posture throughout the day; you'll probably be amazed by how curved forward and curled up you can get while engrossing yourself in work (or a Netflix binge).  Sit up straight, lift the crown of your head to the ceiling, and let those shoulders fall back.  This might seem easier said than done, but with massage, self care, and stretching, you can absolutely work your way to less pain with better posture.

And I'll leave you with this.  :)

IT Band Syndrome

     I got this awesome (and incredibly relevant) topic choice from one of my FB followers!  With this amazing cool(er) weather, I've starting to run again, which means  - you guessed it! -  lots of foam rolling and stretching!  Unfortunately, that doesn't always cut it.  I have several of cyclist and runner clients who have chronically tight legs and hips, but more specifically, TIGHT I.T. BANDS!

The Iliotibial Tract (IT Band) is a fibrous strip of thick connective tissue (a reinforcement of the fascia latte: the deep connective tissue of the thigh).  It originates at the iliac crest (the curve of your hip bone) and runs aloing the lateral side of the thigh, insterting at the top of the tibia (the shin).  It encases the Tensor Fascia Latte (TFL) and also recieves most of the gluteus maximus tendon.

Actions: stabilizes the knee in extension and in partial flexion (i.e. walking/running, squatting, cycling, etc.)

Iliotibial band syndrome (ITBS or ITBFS, for iliotibial band friction syndrome, Runner's Knee) is the chronic inflammation of the IT Band; it is one of the most common causes of lateral knee pain.

   

There are several different things that can cause ITBS, such as overuse, leg length discrepancies, and improper form when exercising/running. 

So what can we do for ITBS?

As far as massage goes, trigger point and myofascial techniques would be the way to go to alleviate some tightness throughout the entire thigh, with a focus on the knee attachment points of the IT Band and hamstring tendons (just behind the IT Band insertion point).  The TFL and the Gluteus Maximus would be the next section to address because of their direct relation to the IT Band.

Your Homework:

For prevention and management, stretching and proper strengthening exercises for the lateral thigh will take strain off the IT Band.

4 Exercises to Prevent Runner's Knee

For more exercises/stretches for the legs, follow me on Pinterest.

And if you have a flair up, always R.I.C.E. (Rest, Ice, Compress, Elevate).  

Really.  Do NOT power through it.  

Take care of yourself.  :)

Book your next appointment online now!

Neck Pain

Hey guys!

I hope you are all doing well, and have had an amazing summer!

     With all the rain happening off and on, everyone’s allergies have been miserable, including mine.  I’d had a horrible headache for almost a week, with NetiPot, Epsom salt baths, and my usual allergy arsenal barely touching it.

     So! I poured over all my reference books for a good while before I turned to YouTube to look for cervical spine stretches (I know I talked about TMJ and Forward Head Posture in one of my previous posts, but I couldn’t even get comfortable enough to do those stretches!)  I finally found this video by Dr. Paula Moore:

     It has worked WONDERS for not only my neck pain, but even pain I was unaware of in my mid back and arms!  After three days of doing her exercise/stretch every time I thought about it or found myself leaning my chin on my hand at the computer, I was loose enough to do these amazing neck stretches.


Do them.  Every time you find yourself craning your neck forward or propping it way too high when watching tv; straighten up, stretch the crown of your head as if you are trying to touch the ceiling, and do.these.stretches.

They will change your cervical spine’s life. :)

You can follow my Relief: Shoulder, Neck, and Head Aches board on Pinterest for more upper back pain solutions!

TMJ & Forward Head Posture

     Hey guys!  The month of May has been a fabulous, crazy, fast month for me, hence my lack of posts the previous couple of weeks.  I want to thank everyone who helped with the grand opening party and came out to support us.  You are all amazing, and I am so grateful to have you in my life!  For future reference, if I ever take off and leave you guys without prompts, you can always visit my Pinterest for stretches, exercises, health tips, etc.
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     This week I'm going to cover a bit about the TMJ (temporomandibular joint), TMD (temporomandibular disorders), and what role forward head posture has in the mix.

Temporomandibular joint and muscle disorders (TMJ/TMD) are the symptoms of tension or injury to the chewing muscles and joints connecting your jaw (mandible) to your skull.

Here you can see the superficial muscles (the masseter and temporalis), a cut away to view the deep muscles (the pterygoids), and where the muscles insert on the mandible (jaw bone).

(You can view a larger version of this picture here!)

Elevation of the Mandible                                                     Muscles Responsible
 Masseter, Temporalis, Medial Pterygoid
Retraction of the Mandible
Temporalis
Protraction of the Mandible
Medial & Lateral Pterygoid
Lateral Deviation of the Mandible
Medial & Lateral Pterygoid

And here is how forward head posture can pull your entire spine out of alignment:

Watch this video- It's a great link on how to work with TMJ pain with Erik Dalton.  He explains a few different muscles I haven't covered yet, but goes into greater detail with forward head posture and TMJ/neck pain.

     _______________________________________________________________

To put it simply, when your head moves forward from slumping over your desk all day, the muscles attaching to your jaw become shortened, retracting your jaw (see the yellow circle above.)  Clenching/grinding your teeth tightens these muscles as well.  Your jaw gets pulled into this area, creating tension and pain due to limited range of motion in your temporomandibular joint.  You can perform self massage in or outside of your mouth to release some of these muscles, as well as along your temples and behind your ears.

Here are some TMJ trigger points and pain patterns.  You can apply pressure to the black X areas while gently, slowly opening and closing your mouth.  Repeat 10 times.

Masseter:                                                            Temporalis:

You can also use a wine cork to relax your jaw by placing it between your teeth.  Relax and hold for 20 seconds. Repeat 3 to 5 times.

To relieve forward head posture, you can turn your head to the left and feel your right SCM pop up.  Gently pinch it between your pointer and thumb on these black X areas and slowly tilt your head back as far as you are comfortable with.  Hold each for 10 seconds and release.

SCM:

You can also place the tips of your fingers on the insertions (at the inside edge of your collarbones) and gently tilt your head backwards to stretch these guys!

And I'll leave you with this.  Have a wonderful weekend!!!