Neck Pain

Neck pain can be very painful and sometimes debilitating.  Neck pain can cause headaches, reduced range of motion and eventually structural issues along the spine if not taken care of properly.

Neck pain can result instantly from a trauma such as a car accident resulting in whiplash or can be developed over time due to poor posture.  If your neck pain is not the result of an accident it could be from sleeping on an improper pillow for your posture, extending your neck to work over a computer, tilting your neck while on the phone for hours during a day, carrying a heavy purse or pack on one side of your body and the list goes on.  Pay close attention to your posture to see where you might be making a mistake that could be contributing to your neck pain.
Neck pain should be diagnosed by a professional and take care to follow their directions on easing the pain and then a course to correct the underlying issue.
Some easy tricks to ease pain are:

1)  If there inflammation in the neck muscles due to muscle strain try freezing a water bottle and covering it with a small towel.  Place at the curve in the neck while you are lying down comfortably.  The water bottle is a perfect size and shape for the curve in the neck. 
2) Neck wraps made of rice and flax are a great way to bring warm, moist heat to stiff muscles in the neck. 

They promote blood flow to the area and are comfortable and supportive to use.
There are a variety of neck stretches and strength building exercises for the neck.  A qualified professional should be contacted to determine what should be started for your particular situation.  It is usually recommended to stretch and relieve the tightness prior to performing strength building exercises.

Shoulder Slump

Yes, shoulder slump even sounds frumpy and unappealing.  It is a negative description and the overall appearance of a person with exaggerated shoulder slump exudes a position of weakness and submission.  

Shoulder slump does not occur overnight and can take years to develop if poor posture is a consistent problem.  Sleeping on your side with shoulders rounded together, hours of working over a computer with shoulders slumped forward, weak core muscles (back and abdominals) can also contribute to shoulder slump.

Shoulder slump can result in excessive muscle tightness, soreness and back problems if left untreated.  The good news is that shoulder slump can be reversed with exercise, good posture and the aid of postural products if necessary. 

First things first, examine your posture in a full length mirror from the front and each side.  The things you will be looking for are: 

1)  Do your shoulders line up evenly above your hips or does one shoulder sag lower than the other? 

2)  Does your spine have three noticeable curves:  slightly inward at the neck (referred to as a c-curve), gently outward along the ribs (thoracic spine), and deeply inward just above the buttocks (lumbar spine)? 

3)  Your chest should be held high, with your abdomen and buttocks pulled in and your shoulders are back, loose and relaxed.

4)  Does your head line up with the trunk of your body or is it off to one side slightly?

Please note that daily living and stressors contribute to poor posture and it affects millions.  Don’t be discouraged if you have areas that are in need of attention, most of us do.  After making your examination and if you discover postural concerns make it a subject to address with your health care practioner.  They can review your concerns and discuss an overall plan of correcting poor posture.

Some things that can be done specifically for shoulder slump are:

Chin Tucks

Chin tucks are a wonderful way to achieve a strong stretch down the cervical and thoracic spine.  These stretches will relieve tight muscles in that area by slowing stretching out the tight muscle group and allowing fresh blood to move through and wash away built up toxins.  Continued stretching of this muscle group will promote a healthier set of muscles that can be retrained to promote correct posture.

To start:  Perform either in a seated or standing position with our arms relaxed and at your side or lap.  Look straight ahead and draw your shoulder blades together with your chest out. 

Next:  Slowly draw your chin down and into your chest allowing for a strong, yet comfortable stretch.  You will experience a stretch down the length of your neck and back.  Depending on the amount of stiffness will depend on how far down the spine you will feel this stretch.  Hold this position for a brief moment before slowly raising your chin to the starting position.  Repeat this movement as your comfort level allows.

Note:  Take your time when starting out a new stretch and listen to your body.  If you feel excessive pain or dizziness upon stretching then ease up on the intensity of the stretch.  Also, try warming up the muscle group with a heating pad prior to the stretch to promote ease of stretching and blood flow to the area.

Seated Rows

The seated rows exercise is performed with a theraband, stretchy rubber band strips that can be found at stores that carry work out equipment.  These bands come in different colors that represent various tension strengths.  The stiffer the material the harder the work out will be.  Start out with a stretchier band and work your way up to a stiffer band.

The seated row is performed on the floor in a seated position with your legs stretched out in front of you.  Place the band along the bottoms of your feet and wrap your hands around the band to ensure a good grip on the band.  Your arms should be extended outward over your legs.

Next, squeeze the muscles between your shoulder blades and slowly pull both of your arms back while maintaining the squeeze in muscles in between your shoulder blades. Concentrate on using these muscles, between your shoulder blades, to pull your arms back in a bent position.   Also, concentrate on keeping your shoulders and neck relaxed.

This will build up the strength in your upper back so that you minimize the rounded back that can occur with shoulder slump.  In essence, you are counteracting the shortened muscle groups that form in the front of the body.

Chest Stretch

To further reduce the appearance of shoulder slump, it is also important to stretch out those chest muscles in the front of the body that can become shortened by the forward rounding.  Lengthening these muscles can easily be achieved by lying over a large exercise ball.

Lie face up on the ball and roll down until you back is fully supported.  Relax your hips and head and let your arms fall out to the sides for a relaxing chest stretch.  Hold for 3-5 breaths.   

Tips

•After your workout or when your muscles are warm, perform each exercise as shown for at least 1 rep, holding each stretch for 15-30 seconds.

•For more flexibility benefits, do this work out 3 times a week, performing each exercise 2-3 times.

•Relax into each stretch and avoid bouncing or straining.

•Skip any exercises that cause pain or discomfort.

Written June 13, 2011 by:  Stephanie Newman, www.herbtime.com

Will You Still Love Me When I'm 64?

You guessed it..... I am now 64 and the love handles that I have alluded for all these years have made it to this slightly aging body.  Soooo.... I went out and purchased a wii because I had fun playing on it with my granddaughters and I got some exercise with the bowling, tennis, etc.  We'll it sat on my living room floor for 4 days before I tried to hook it up.  I finally found the courage and plugged in some color coded wires to my television and placed this long flat bar on the top of the screen and a light came on.  I guess it's hooked up, but I didn't click the button that syncs it to the wii remote control... I was afraid it wouldn't work and I was leaving for the week to visit my daughter in Louisiana... I didn't want to know that it was possibly hooked up wrong, so when I get home this Sunday I'll try to sync it.  I'll update you on what happens and then on to the programs... stay tuned.

Muscle Spasms - What are they?

Ever wonder what is going on when a muscle starts to spasm?  What brought the muscle to this point and how could we have avoided it?  These are questions we need to understand in order to avoid such injury in the future.  Each and everyone of us at some time or another has taken our body and it's ability for granted.  We know what we want to accomplish with our mind and we then set our muscles into motion to complete the task, however there are times that our muscles are not prepared or able to carry out what our mind has in store. 

It is when we overload or overstress our muscles that causes the muscle to be overstretched or torn.  A muscle spasm results from the inflammation that occurs when these very muscles are torn.  When we strain a muscle the pain is usually localized and the area may be sore to the touch. 

When this occurs it is best to rest for a day or two and apply ice therapy or heat therapy to the area to help alleviate the pain. It is important to have good blood supply to the area in order to bring necessary nutrients and proteins for the healing to take place.  Always use ice at first to treat the inflammation then you can use heat.

Now how can we avoid this injury in the first place?  It is generally known that people who are active and fit are much less likely to suffer from muscle strains.  As we age, it is important to maintain a level of fitness with regular exercise and stretching.  A muscle that is toned and stretched is less likely to strain, tear or spasm.

Don't give up on your favorite activities, just prepare for them!

Will I benefit from a Massage?

If you have never had a massage before you may be hesitant to try one for many reasons.  Possibly you are afraid to be exposed on the table, afraid to have a stranger touching your body or just not aware of what a massage entails. 

There are many people who have found the joy and benefits of a massage out of nessecity due to an injury or chronic pain.  These people experience the benefits of massage because they had an urgent need to address a problem.  Don't wait until something like that gets you to a massage therapist!  A massage can be the most relaxing, mood altering, body boost that you can experience in an hours time and the benefits will last several hours after the massage. 

Keep in mind that reputable, licensed massage therapists are professionals and as professionals you will be treated with respect and privacy.  You can undress to your comfort level and there is always dimmed lighting and music to help you relax.  Once you have your first massage your initial worries of being touched by a stranger will go away.  Remember this is just another form of therapy to heal and relax the body.

Different massages are good for different people and problems. Some focus on relieving muscle pain, others work to improve blood or lymph circulation and some are designed to just relax you.  If it is something specific you are after then it is worth researching the different types of massage to make sure you get the maximum benefit. If this is your first massage and you are just wanting one that feels really good and promotes general well being then something like an aromatherapy or regular body massage would be a good choice.

The well being you feel after a massage is the release of endorphins which promotes a sense of well being and it allows the body time to switch off from day-to-day worries.

Be sure to talk openly with your massage therapist prior to the massage to address your needs - they are there to help you and give you what you want.  If you feel like talking they will talk or if you want to just lie back and relax or drift off to sleep they will keep quiet and allow you to do this.

A massage could be just what your body is needing.  Explore your options and enjoy a massage today.

Hot or Cold Theraputic Rice and Flax Packs

Introducing our new hot/cold rice and flax packs.  Several sizes and shapes to choose from in pretty fabrics to comfort and soothe all of your aches and pains- use hot or cold!

Our new rice/flax packs are so soothing because they provide moist heat for many of the aches and pains we get from daily living.  It is not a dry heat which is harsh to your skin, but rather a nice warm moist heat (from the grain) which is beneficial to your skin.

Our larger packs are have channels sewn in to keep the rice/flax mixture dispersed evenly. This large size makes it great for any area. Great for wrapping around your side, laying on your abdomen, draping over your thighs, knees or calves, or on your back.  Also, sit down after a long day and place your feet on the warm pad to relax. It makes a fantastic foot warmer!

Simply heat in the microwave for 1-3 minutes. Please be careful to check the pack's temperature before placing on your skin.  If the pack is too hot to touch then it is too hot to put next to your skin. You want it warm but not burning.

Our soft, comfortable material with the rice/flax filling is just enough to hold heat for 30 minutes or more, and yet just the right amount to allow for the pack to bend and contour to your body.

Lavender scent may be added at no additional charge

This rice pack has many benefits over convential heating pads:

  The moist heat over the dry heat.
  Cradles and molds to your body versus being stiff and unyielding.
  No messy cords to deal with!

Our new hot/cold packs are your own little trip to the spa in the privacy of your own home.  Lie the pack on your forehead or top of your head, gently rub the pack across your neck and soothe your headache away.  If you choose to add essential oil to your pack you will receive the soothing benefits of calming lavender.

Alternately, put it in a plastic bag and store in the freezer, for those times you need a cold pack. Freeze for an hour or more before use. Great for cooling off after a hot summer day, or for those pains that respond best to a cold pack.

BUY TWO and keep one in the freezer and one ready for a warm pack, to be prepared for all aches and pains!

Browse all of our wonderful packs and designs on this page:  http://www.herbtime.com/373.html

Prepare for a Strenous Activity

Listen to your body and remain pain-free.


Pain and stiffness can limit your ability to enjoy life to the fullest. If you are going to engage in a strenuous work out or activity make sure you warm up your muscles, tendons and ligaments to be able to have them fully engage in the activity without harm. Muscles will respond much better to rapid movement and engagement when they are warmed up and blood is pumping through them. If muscles are not warmed up prior to strenuous exercise it can cause stress and strain and damage the tissue.

One of the easiest ways to warm up is to move the muscles. You can do this by stretching, slowly jogging in place or warming up your muscles with heat therapy. All of these methods will increase blood flow to the tissues and get the area ready for action.

Work out or enjoy your outdoor activity with your prepared muscles. Once your activity is over be sure to take care of your muscles by cooling down the muscle groups and if you have chronic pain issues be sure to add cold therapy to inhibit swelling and pain after strenuous activities.
Don't give up on your favorite activities - just prepare for them!