Stretching and Tips

Neck and Shoulder Stretches

Back and Glute Stretches

Dormant Butt Syndrome

What Is It?

Dormant butt Syndrome; also known as dead butt Syndrome, gluteal amnesia, or gluteus medius tendinopathy, comes from sitting for a long time and living a sedentary lifestyle. The buttocks can feel numb, tight, sore, and painful. More folks are stuck in front of a computer all day long. DBS has become more and more common. With everything at a click of a button now: virtual meetings, virtual working, virtual education equals less movement, less walking, less muscle use and less stretching.

How to Treat It

DBS causes loss of strength in the glutes and hip flexors. The domino effect of pain and stiffness will be felt into the hips, up into the back, and down into the knees. Inflammation, pain, and swelling in the affected areas are common, including inflammation of the hip bursa. Balance and gait problems can also be the results of DBS.

One of the biggest things to prevent DBS is to move. Set a timer on your phone, computer, or a clock for once a hour and get up from your work area. Take a couple of minutes to stretch or walk. This small pause in work is good for the body and muscles. It increases the circulation, gets you moving, and loosens tight areas.

Massage sessions with joint Mobilization and bodywork help with treating DBS and start the path back to healing.

Tech/Text Neck

What Is It?

Tech or text neck is pain and discomfort in the neck caused by repetitive strain and injury to the muscles and other tissue structures of the cervical spine. This is caused by poor posture; usually by being in a seated position with the head tipped forward and chin down; using a technological device such as a phone, tablet, or laptop. With the increase of virtual working, meetings, and education, this has become one of the more common complaints in the past few years.

Common Symptoms

Headaches
Increased pain when tilting the head forward
Generalized aching and discomfort in lower neck, shoulders, and upper back
Sharp, stabbing, intense pain localized in one spot
Reduced mobility of stiffness in the neck, shoulders, and upper back
A pinched nerve causing numbness and tingling or weakness that goes down into arms

How to Treat It

Correct your posture (see picture)
Get up from your work area more frequently; set an alarm to remind yourself
Tilt your head forward gently, touch your chin to your chest, hold for five seconds, then release. Rotate your head to the left until you feel a mild stretch. Hold for five seconds, then repeat to the right.

A massage session with joint mobilization and bodywork will work out the tension and discomfort.

Other Tips

When to Use Ice:

To reduce swelling, inflammation, bleeding
To ease pain by numbing the area
Acute pain
After exercise
Relieves redness
Reduces blood flower
Lessens bruising

Applied by using cold packs, cold compresses, cold damp towels, cold showers or baths.
Avoid direct contact with the skin
Give the area rest after 20 minutes of use

When to Use Heat:

To reduce joint/muscles stiffness and muscles spasms
Muscles are tight
Use before activities (useful for stretching and therapy)
Arthritis
Chronic injuries
Fibromyalgia

Applied by using warm packs, heating pad, warm damp towel, hot shower or bath
Brings more blood to the area where it is applied
When using heat packs or pads, protect the skin from direct contact to prevent burns
A general rule is to give the area rest from the applied heat after 20 minutes

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