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There are many different treatments for trigger points. But keep in mind that although these treatments will usually relieve or reduce pain, these treatments are not going to prevent them from re-occurring. Regular exercise and is the only way to possibly prevent them. Treatments include:
• Spray and stretch
• Positional release
• Muscle Energy Technique
• Ischemic compression
• Trigger point injections
• Botox injections
• Correct sitting posture (below)
• Physical therapy (below)
For more information about these therapies go to the following site:
Sitting correctly (above) when working at a desk is just one way to avoid muscles pain in the head neck shoulders and face.
Physical therapy for myofascial pain from the neck and shoulders
These exercises have to be completed each day in order to properly diagnose all the causes of your pain. Theseare just preliminary exercises. If they decrease your pain then we can refer you to a healthcare provider that is certified in muscle strengthening and stretching. Before doing these exercises, consult with your doctor if you have any history of neck, back or spinal injuries/medical conditions.
Always start with straight erect sitting or standing posture first. Have your head in a normal neutral posture. Drop your head down. Roll your head to the right then roll your head to the left. Continue to roll your headto the left and right. Do not go backward with your rolls. Do 10 rolls (going to each side once counts as one roll).
Always start with a straight erect sitting or standing posture first. Have your head in a normal neutral posture. Drop your head back. Roll your head to the right then roll your head to the left. Continue to roll your head to the left and right. Do not go forward with your rolls. Do 10 rolls (going to each side once counts as one roll).
Always start with a straight erect sitting or standing posture first. Have your head in a normal neutral posture. Turn your head to the right. Drop your head down. Pull down on your head. Hold for 30 seconds. Return your head to a normal neutral posture. Turn your head to the left. Drop your head down. Pull down on your head. Hold for 30 seconds. Do one time for each side.
Let your head drop forward. Place both hands on the top of your head. Let the weight of your arms carry your head forward. Hold for 60 seconds. Do once. (This can be done in the shower).
Turn your head to the side. Make sure you are doing a pure rotation movement without any bending to the side. Make sure your mouth is closed with your teeth together. Place your middle three fingers against your chin. Push your fingers against your chin to help rotate your head. Hold for 60 seconds. Repeat for other side. Do one time.
Start with a straight erect sitting or standing posture first. “Chicken tuck”. Poke your head forward as the first picture shows. Then draw your head back and keep your chin tucked. Keep your face head on for the entire movement. Hold the backward posture for 5 seconds. Do this 5 times.
Always start with a straight erect sitting or standing posture first. Keep your teeth together and push backward on your chin. You should feel like you have a double chin when your are pushing. You should feel the stretch on the back of your neck at the base of your skull. Hold for 10 seconds. Do 4 times.
Sit Tall. Draw your shoulder blades back and down. Tuck your chin in. Hold for 10 seconds. Do this 4 times.
4 Point Kneeling position
Adapt a 4-point kneeling position. Knees directly under hips and hands directly under shoulders. Draw your belly button to your spine. Draw your shoulders away from your ears or toward your hips. Lift your head so it is level with your shoulders. Now proceed to the neck movement exercises below.
As you hold the above 4 point kneeling position (above), move you head toward the ceiling as far as you can go. Hold for 10 seconds. Next, move your head down. Maintain a chin tuck position. Try to touch your chin to your chest. Move your head as far as you can go. Hold for 10 seconds. Repeat this 5 times.
As you hold your 4 point kneeling position (above), rotate your head to one side. Maintain a chin tuck position and keep your head level with your body and does not drop down. You should be looking over your shoulder at the end of this movement. It helps to do this in front of a mirror so you can check your head position. Hold for 10 seconds. Turn your head to the opposite side and do the same. Repeat this 5 times.
Gently try to turn your head into your fingers but allow no movement. Hold the contraction for 5 seconds. Use about 20% effort only. Do same for opposite side. Repeat 5 times.
Shoulder rolls. Pretend you are going to draw circles with the tip of your shoulders. The circles should be as round as possible and with as big a radius as possible. Keep your face looking forward. Do 30 rotations in one direction then 30 rotations in the other direction.
Hold your hands behind your back. Try to make your should blades touch (as if you were trying to squeeze an orange between them) as you pull down with your hands. Hold for 30 seconds. Do this twice.
Wrap your right arm over the left shoulder. Let your right shoulder relax and sag down. Place your left hand on your right elbow. Pull gently with your left hand, trying to get the inside edge of your right elbow c lose to the front of your left shoulder. Hold for 30 seconds. Repeat on opposite side. Do each side twice.
Slide the palm of your right hand behind the base of your neck. Bring your left arm across behind your head so that you can grab your right elbow with your left hand. Use your left arm to pull on your right elbow, so that your right hand slides further down your back. Hold for 30 seconds. Repeat on opposite side. Do each side twice.
Stand facing a wall with your toes touching the wall. Place the palms of your hands on the wall in front of you. Keeping your trunk close to the wall, pretend you are chasing a spider up the wall by walking your fingers up the wall. Do this 4 times.