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Muscles that may refer pain to this area:
Iliocostalis Lumborum
Iliocostalis Thoracis
Longissimus Thoracis
Multifidi and Rotatores
Rectus Abdominis
Iliopsoas
Gluteus Medius
Treat Trigger Points in the Areas Marked by
X's Below:
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| Iliopsoas |
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| Iliocastalis Thoracis, Iliocostalis Lumborum, Longissimus Thoracis, Multifidi and Rotatores |
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| Gluteus Medius |
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| Rectus Abddominis, Psoas (Treat while lying on table with feet and back supported) |
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Compressions
The Four Pictures Above Show Compressions fot the Paraspinals: Iliocastalis Lumborum, Longissiumus
Thoracis, Multifidi, Rotatores
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| Gluteus Medius |
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| Quadratus Lumborum & Obliques |
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| Upper Rectus Abdominis |
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| Lower Rectus Abdominis |
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| Iliopsoas |
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| Upper Rectus Abdominis |
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| Lower Rectus Abdominis |
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Stretches
The Five Pictures Above Show Stretches for the Paraspinals: Longissimus Thoracis,
Iliocostalis Lumborum, Iliocostalis Thoracis
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| Iliopsoas |
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| Iliopsoas |
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| Multifidi & Erector Spinae |
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| Gluteus Medius |
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Self-Care Treatment Protocol for All Muscles
Step 1: Warm-Up
This term, in a general context can be anything you do to provide blood flow and
oxygen to the muscles. It is very important because it prepares your muscles to be stretched. Shoulder Trigger Point Pillows, Fomentek water bags, a warm bath, hot tub spa or a warm shower can be used to provide heat to the affected areas.
Step 2: Compression
In this segment, we use appropriate self-care tools to compress or "press on" the
muscles. We can use backnobbers, jacknobbers, body rolling balls, tennis balls or foam rollers. It is important after you have performed general rolling, that you look for and treat
any specific hard or painful spots. Keep the tool/ball on the area and breathe slowly (approx. 2-3 breaths) and focus
on being relaxed. Visualize the muscles becoming more relaxed, healthy, stretched and less painful.
Step 3: Stretch
Now that our muscles are properly warmed up and have been compressed, they are
ready to be gently stretched amd encouraged to return to their normal resting length and function. For this segment,
we can use the large exer-balls, pillows, wall areas and the general pull of gravity to elicit the stretch in the muscles.
Step 4: Range of Movement
When we perform full range of movement, we take the muscles into their full stretch
and full contraction. We perform movements that allow muscles to do the jobs that they were intended to do, and we move
in many different directions and angles.
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MYO * 30 S. Michigan* Chicago, IL * USA * 60603 © 2009 MYO, LLC All rights reserved.
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