Enjoy healthy elbows, wrist and hands, with these circle exercises

The elbow joint is actually made up of 3 joints. These joints allow the elbow to bend and straighten as well and pronation and supination (turning the palm down and up when the elbow is bent).

To perform this exercise:

  • Begin with your elbow straight and your palm facing forward. Begin to bend your elbow. During this time supinate (turning the pinky side of the hand up towards the ceiling) the forearm as far as you can.

  • Once you have bent your elbow completely, turn the palm over towards the floor, att

  • empting to rotate the thumb to the floor as far as you can (pronating).

  • While you are pronating straighten out your arm.

Wrist, thumb and finger circles 

 

For the wrist:

Flex the wrist down as far as you can and then try and scribe out the largest circle

If you place you hand down on a table with the palm up your thumb can move up and down (abduction and adduction), in towards the pinky and out away from the pinky (flexion and extension) and it can rotate so that the pad of the thumb can touch each finger (opposition).

Start by lifting your thumb up towards the ceiling as far as you can and then towards your pinky circling around to the pads of the fingers and then away from the pinky finally ending up pointing back up towards the ceiling.

This can be performed in the other direction as well

 

The base of each finger can also create a circle as well.

Self myofascial release of the medial pterygoid

The medial pterygoid is a muscle of mastication (chewing).

It attaches onto the jaw near it’s angle but can’t be easily touched from out side of the mouth because there is bone is in the way.

Most of this muscle is found on the inside of the mouth just behind the bottom molars.

The action of this muscle is to close the jaw and to shift the jaw to the opposite side.

When it is a problem the ability to open the jaw is restricted.
and it can be quite tender to touch.

Pain can often be felt in the mouth but also around the TMJ.

I’m going to show you to methods to methods to treat this muscle. But remember that this muscle can be quit tender to do not be overly aggressive.

Method One

Slide your index finger down the inside of your cheek. The pad side is against the cheek and the nail said up against the molars. When you get to back of the molars you will bump into bone. Open your jaw and slide your finger in to the inner side of that bone . The muscle is right there. Apply mild to moderate pressure and wait for it to relax. Hold until it relaxes. Perform once 1 to 2 times a day.

Method two

Though not direct, this method helps treat the distal part of the muscle. As you can see, the muscle ends up at the angle of our jaw. Take your thumb and tuck it underneath your jaw at this point. Use the pad of your thumb to contact the tender point o this muscle. You will have an easier time getting into this spot if your tuck your chin down. Hold until it relaxes. Perform once 1 to 2 times a day

when trying to contact the muscle from the outside you need to be aware that there are salivary glands near here as well. If you feel like you are starting to salivate that tender spot may be the salivary gland.

What is the best mattress to buy?

Dr Notley here. Winnipeg Chiropractor and Athletic Therapist.

What is the best mattress to purchase?

Sometimes the cause of morning back stiffness or chronic lower back pain is the bed you sleep in. What is the best type of mattress?

Research has looked at the affect of changing mattress types on the quality of sleep as well as the affect on lower back pain.

Currently there is no definitive answer but this is what I found:

  1. Lower back pain is more prominent in those who use cheaper mattresses.
  2. Despite similar quality mattresses the amount of spinal twisting or bending in the thoracic spine varies significantly.
  3. Foam or innerspring mattress? It doesn’t matter. The quality of sleep is unaffected.
  4. Adjustable air beds and custom bedding systems reduce back pain and improve sleep quality.
  5. Using a mattress of medium firmness improves pain, disability and sleep quality. But there is some question whether this is true for heavier individuals.

Conclusion

At this point in time it seems that a mattress of medium firmness and of medium or high quality material may be best but there will be some variation in comfort depending on the individual. A customized mattress may be the best option but likely the most expensive.

Get your knees rotating better with this exercise

Dr Notley, Winnipeg Chiropractor and athletic therapist, demonstrates closed chain knee circles to emphasis the rotational mobility of the knee.

The knee has the ability to rotate. A lack of range of motion in rotation can alter the movements around the ankle and hip. This may be a cause of pain in the knee, ankles, hips and even the lower back.

Closed Chain Knee Circles

The reason these are called closed chain is that the chain of joints (toes, foot, ankles, knees, hips, stay in contact with the ground.  You can see in this other knee circles/cars exercise that my foot is off the ground. This is an open chain exercise.

To perform this exercise start with both feet together.  Bend your knees and then separate the knees out wide as far as you circle around the knee straightens out again.

Make sure you keep your feet from coming off the ground. If your foot comes up the rotation is occurring elsewhere.  This knee circles emphasizes knee internal rotation.

To emphasize knee external rotation, which often is not a problem for people, separate your feet and this time flex your knees and bring your knees together as you circle around back  to a straight leg.

You will see in this video that my left knee doesn’t come out to the side as far as the right. I have sprained my left ankle before and have knee pain to the inside of my left knee

Please note that there should be no pain with this movement. If you do experience pain seek out care from a professional. Knee rotation, when the knee is flexed, is a mechanism of injury for the menscii of the knee. Perform this movement slowly. **

Dr Notley’s practice is an evidence informed, multi-modal treatment method which combines spinal manipulation/mobilization, exercises, acupuncture and other modes of care, along with patient education.

Dr Notley is available, by appointment, through the following link http://bit.ly/Drnotley-Contact

Self myofascial release of the massetter muscle

The masseter muscle is located at the angle of your jaw. As you clench your jaw you can feel this muscle contract. it’s primary action is to close the jaw but  can also contribute to retracting (pulling the jaw backwards) the jaw.

Pain can refer to the ear, TMJ, over the eye and into the upper and lower teeth. It can be involved in tension-like headaches, cervicogenic headaches, ear aches or molar pain. Problem with this muscle can also be a cause tinnitis, ringing in the ear.

This muscle may be aggravated due to head posture, prolonged open jaw during dental surgery, habits of clenching the teeth, gum chewing, cracking hard candy.

Often overlooked systemic perpetuating factors are low thyroid function, anemia, vitamin deficiencies, electrolyte disorders, and depression.

To treat the superficial component of the masetter find a tender point using your thumb or ball then open up your jaw.  Feel the tension under your thumb or the ball.

To relax the deep masseter partially open your jaw.  Then attempt to jut your jaw out while using your hands to resist this movement.  This causes the muscles that retract (pull the jaw backwards) to relax.