Trigger points (TrP’s) are highly irritated points (typically felt as knots) in muscles which refer pain or sensation into other areas. These occur when nerves fire impulses at a rapid speed into an area of the body other than that which has been traumatized. Because of this the cause of severe pain may be quite removed from the actual site of pain.

Trigger point therapy is effective in reducing these painful referred sensations, allowing the muscle to be “reset”, returning to a relaxed state. Deep, yet comfortable, static compressions are used to invoke a release of the trigger points by maintaining a comfortable pressure for about 90 seconds. Proper breathing is essential to allow the nervous system to relax, aiding in the ability for the trigger points to release.

To become knowledgeable of the most common trigger points and their referrals, please use the following site and its charts. The “X” is the trigger point, and the red areas are typically where the pain referral is felt.

http://www.triggerpoints.net/

Once you have determined the trigger points that are potentially causing your pain and discomforts, utilize static compressions by a tennis ball for about 75 to 90 seconds. Your compressions should be about a 7 on a pressure scale of 1 to 10. Please avoid 8 thru 10, as you need to remain relaxed for best results.

1. Feather light touch, almost ticklish (and annoying)
2. …
3. Feeling resting touch
4. …
5. Good pressure on the muscle, easily tolerable
6. Good pressure and tension is building, still tolerable
7. The start of discomfort is first setting in, but tolerable, and still breathing normally
8. Discomfort is a bit much, you’re starting to hold your breath, and tensing up in fear of pain
9. Pain is a lot, definitely uncomfortable
10. Pain is way too much, and you are experiencing fight or flight, ready to jump off the table

Please maintain any knowledge gained about your own relief of your trigger points, and share that information with your bodywork therapist. It will be very helpful for us to use during your next bodywork session, further aiding you in solving any acute or chronic pain condition you experience.

Proper breathing is important to our health, maintaining the oxygen our blood needs to supply our tissues and organs, while also expelling carbon dioxide.

The following blog post contains three effective breathing exercises that you may find helpful in maintaining your health, especially in elevated stressful times.

Breathing Exercises for a Stronger Diaphragm

The following stretching routines contain various stretches and modifications. To use these for the best outcome, read through each routine and choose which stretches you feel would be best and safest for you to use. Remember, stretching should remain comfortable, static in position (avoid bouncing), while maintaining proper breathing techniques. Please use these as a guide. If at any time you feel you need assistance, you may contact us via email. We will happily go over any of these stretches during next bodywork session with us.

Stretching Routines:

• Ankle and Foot
• Chest and Shoulder
• Hand and Wrist
• Hips
• Neck
• Thoracic and Lumbar

Sound therapy has been a great way to reduce one’s stress and anxiety. The use of music by indigenous cultures helped enhance overall well-being and improve health conditions. Through research, UK neuroscientists have proven that the following song can help reduce up to 65% of one’s anxiety. Sound therapists worked with the musical group Marconi Union to produce the song “Weightless.” With the careful arrangement of harmonies, rhythms, and bass lines, it helps to slow one’s heart rate, reduce blood pressure and lower the stress-producing hormone cortisol.

Try relaxing to this song before bed, or while meditating. You could also use it during a break in your workday.

“Weightless”, by Marconi Union, on Youtube:

• Official video (8 minutes): https://www.youtube.com/watch?v=UfcAVejslrU
• Extended version (31 minutes): https://www.youtube.com/watch?v=sYoqCJNPxv4
• Official 10-hour Version: https://www.youtube.com/watch?v=qYnA9wWFHLI

Cindy Perlin, LCSW, has put together a great blog post from her website that discusses self-massage techniques we can utilize at home. These techniques include Acupressure, dry-brushing, and lymphatic massage, as well as the use of massage tools:

“Most people know that massages are relaxing, feel good and reduce pain. But did you know that massage therapy also boosts the immune system by increasing the number of health-protecting white blood cells and natural killer cells? Massage also reduces the number of cytokines, substances that are associated with inflammation. During the coronavirus pandemic you might not be able to visit a massage therapist, but you can do self-massage to boost immunity and reduce pain.”

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