[boytos]

Title :Not stretching/strengthening but inhibiting/Activating muscles.

Info :

Anterior scalenes of tos'er are very adaptive as we can see when fibers's hypertrophy reverse after tenotomy. Something may maintain tone.

The anterior scalene muscle in thoracic outlet compression syndrome. Histochemical and morphometric studies
http://www.ncbi.nlm.nih.gov/pubmed/3767646


Full PT study : http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2953353/

Exercice 1 :

Sternal positional Swiss ball

http://hruskaclinic.com/media/pdf/(1...ll_Stretch.pdf

Goal : Reposition the head over the shoulder girdles and inhibit the anterior neck muscle.
Five breaths, each twice daily.


Exercice 2 :

90/90 hip shift exercise

http://www.youtube.com/watch?v=oJ4YVV8OIyA

Goal : . The exercise activate left hamstring muscles which facilitate left hip extension (posterior pelvic tilt). Forced exhalation into the balloon should activate transversus thoracis (triangularis sterni), internal and external inter-costals, and abdominal oblique muscles which facilitate depression/internal rotation of the ribs and inhibition of paraspinal muscles (lumbar flexion).

Because the exercise puts the pelvis into a posterior pelvic tilt and the ribs into depression, the technique discourages the paraspinal and neck muscles from firing (inhibits) and assists with shortening hamstrings via hamstring muscle contraction.

twice daily with two sets of 15 repetitions.

[Jomar]

Good pictures - #1 is the ball one I really like to do.

I also lay tummy down over the ball and get a relax/stretch/lengthening of the spinal muscles too.

For those that can't get the arms over/above head as the photo shows -
even placing them to the sides as comfortable for you and then slowly move to other positions as you progress - baby steps don't over do or go more than just a very slight sensation of a stretch.

[boytos]

Stretch is not as important as inhibiton.

Maybe be this can reverse scalene's hyertrophy.

[Jomar]

Oh and the weight of your body with soft pressure of the ball works as a gentle massaging action if you feel stable enough to slowly rock and move your body around.

The rounded portion of the ball also applies a gentle pressure to open up the chest area , to reverse the shortened chest muscles that we tend to get with the forward head/arms work postures of life.

[boytos]

How many times a day do you did it ? How long ?

How it helped ? thanks.

[Jomar]

When I feel the worst is when I know I need to do it the most.

I can tell when my front chest muscles are tightening up and my upper back muscles are feeling sore- that is the time to do them.
But don't force anything only do what you can without causing a flare up.

As often as you can, with relaxation and the diaphragmatic breathing techniques too.

If pain & discomfort is high just lay flat on the floor and do relaxation & breaths


For me it just rebalances my muscles - because we all forget to keep the best posture, it's a constant battle...