Neck and Shoulder Pain - Body in Common https://clinical.bodyincommon.com The Best Australian Physio and Rehab Pilates in KL Thu, 18 Jun 2020 08:28:44 +0000 en-AU hourly 1 https://wordpress.org/?v=6.9 https://clinical.bodyincommon.com/wp-content/uploads/cropped-Kangaroo768pxBlack-32x32.png Neck and Shoulder Pain - Body in Common https://clinical.bodyincommon.com 32 32 Shoulder Pain and How Clinical Pilates Can Help https://clinical.bodyincommon.com/shoulder-pain/ Mon, 20 Apr 2020 11:28:54 +0000 https://clinical.bodyincommon.com/?p=707 Don't live with Shoulder Pain. Learn about what causes the condition, and how we can solve the underlying causes using Clinical Pilates exercises.

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Shoulder Impingement Pain and How Clinical Pilates Can Help

"Sok Ching is a Physiotherapist and Clinical Pilates Specialist at Body in Common in Bangsar, Malaysia. She takes us through the causes of Shoulder Impingement Pain, and shows us a clear path to fixing the issues.”

Don't Live with Shoulder Pain

In a Rush? See Shoulder Pain Videos

Shoulder pain is a tough condition to live with.  It restricts your quality of life, stops you from playing sport, or even just putting away the groceries.  It’s often caused by irritation to the structures inside the shoulder joints. This leads to inflammation of the Tendons, Bursae (the fluid sac that lubricates the joint), or Capsules (the ligaments surround the joint). 

Common causes of the pain include:

  • Overuse, 
  • Repetitive motions, 
  • Wear and tear, 
  • Poor movement patterns, 
  • Underlying muscle imbalances, 
  • Or maybe having a past history of injuries to the surrounding areas. 

 

To understand what’s causing your shoulder pain, we have to first develop a deeper understanding of the shoulder complex. 

Contents

What Makes up the Shoulder?

“Warning: the next paragraph gets technical, but it really helps us to understand the causes!”

The Shoulder has lots of bones and joints…

 

The shoulder complex is made up of three bones: the Humerus (Upper Arm bone), Scapula (Shoulder Blade at the back), and Clavicle (Collar Bone at the front).  

The shoulder joint is not a simple hinge:  it can roll forward and back, as well as shift up and down in its socket.  This allows a much greater range of movement for our arms.

These three bones connect to each other through different joints:  

  • GH Joint (the shoulder ball and socket).
  • AC Joint (connects your collar bone to your shoulder blade above the shoulder ball)
  • ST Joint, (on the back: between your shoulder blade and your upper back)
  • SC Joint (on the front: connects your collar bone to your chest)

As you can see, the shoulder joint is very complex!

 

Surrounding these bones, the Shoulder joint has lots of muscles…

 

There are lots of muscles to move the arm in different directions.  And as we mentioned earlier, the shoulder ball can also move up, down, forward, and back inside the joint to increase movement.

The main muscles that move the shoulder ball around are the Rotator Cuff Muscles.  

These rotator cuff muscles extend from the top of the upper arm bone and attach to the Shoulder Blade. In order to make this work, the Rotator Cuff tendons have to pass through the joint itself (through the Subacromial space).

 

“Remember ‘Subacromial Space’ – it’s the key to your Shoulder Impingement!”

 

This Subacromial Space consists of a lubricating sac, known as Bursa, to allow smooth movements in the shoulder.   If there’s any irritation or inflammation to the tendons and bursae, the space will shrink, which will cause sharp pain whenever you try to lift the shoulder.

What Causes Shoulder Impingement?

Let’s look into the possible factors that worsen the impingement:

 

Shoulder Impingement Cause 1 – Poor Posture

If you have shoulder pain, it’s best to look at posture first.  Often posture will give hints about the cause of the pain, or might be the cause itself.

Some of the most common causes are having rounded shoulders and a Kyphotic trunk (an exaggerated curve in your upper back – a bit like a small forward ‘hunch’). 

In the case of posture-related impingement, your shoulder ball is sitting in an unnatural position.  This position constantly pushes and rubs on the structures around the shoulder ball. Over time, this puts stress on the Subacromial Space (the small hole in your shoulder joint, where the tendons run).  

In particular, the shoulder ball tends to push up into the socket.  This will worsen the condition as it compresses the space when you try to lift your arm up. 

 

Shoulder Impingement Cause 2 – Having Tight Chest and Shoulder Muscles

Now that you know rounded shoulders have its effect on worsening the impingement, there are also some other factors to add. 

With your shoulders slouched for a long time, it will encourage the tightening in the muscles of the chest. The front of your chest has two muscles: the Pectoralis Major and the Pectoralis Minor.  You probably know them as the ‘Pecs’. 

As these muscles tighten overtime, they start to shorten. This shortening then encourages your shoulders to round even more.  It’s a cycle that repeats itself: As a muscle becomes tighter, it’s also under tension almost all the time. This will lead to it being overworked and painful. 

Aside from the two Pectoralis (chest) muscles, the Upper Trapezius (the triangle muscles between your neck and shoulders) are very likely to be tight as well. The same cycle will happen here too, with the only difference being the position where the muscles pull the shoulders. 

With very tight Upper Trapezius, the shoulders are always stiff and raised towards the ears. This forces the shoulder ball upwards, enclosing the Subacromial Space further. 

This condition is commonly combined with the poor posture we talked about above.  If it gets worse, it may also lead to neck stiffness and tension headaches. 

 

Shoulder Impingement Cause 3 – Weak Shoulder Blade Muscles  

There are a lot of muscles that surround the shoulder blades to allow movements.  This is because there are so many different movements our shoulder blades and arms can do:

  • Elevation and Depression (raising and lowering the shoulders), 
  • Retraction and Protraction (pulling the shoulder blades back, or letting them forward), 
  • Upward and Downward Rotations (rolling the shoulders over or rolling them back). 

When we sit slouched over, or walk with bad posture, our posture muscles get weak.  

The posture muscles that are particularly essential to be strengthened are the Lower Trapezius (the muscles in the centre of your back below your shoulder blades).  The Lower Trapezius pulls the shoulder blades down away from the ears.  

The Rhomboids (muscles in between the shoulder blades), pull the shoulder blades backwards to keep them squeezed together.  This prevents rounding of shoulders.

The final muscle is the Serratus Anterior.  This muscle is difficult to explain, and even harder to look at in images.  Essentially, it pulls your shoulder blades in towards your ribs, and stops them from ‘winging out’.  This works with the other two sets of muscles to provide stabilization.

You may remember from cause number 1 that tight and high shoulders are a major cause of shoulder pain.  Strengthening these three muscle groups helps to counter the tightness that is developed in the front of chest and top of the shoulders.

Imagine stretching out those tight muscles until they become loose.  If there’s no muscle there to keep the muscles long and loose, the muscles will eventually return to their initial state and tighten up again.  This makes strengthening these three back muscles extremely important in reducing shoulder pain.

 

 

Shoulder Impingement Cause 4 – Stiff Trunk

Another cause of Shoulder Impingement Pain can be because of a stiff upper back.  This limits your range of movement in the spine. As your shoulder is connected to the upper back through the Shoulder Blades on the back and the collar bone on the front, any stiffness in the back can translate into stiffness in the shoulder as well.

 

 

Shoulder Impingement Cause 5 – Poor Rhythm Between the Shoulder Blade, the Collar Bone, and the Upper Arm.

Imagine we start with our arms by our side, and then raise them out sideways slowly in a big arc until they are above our heads.

This motion doesn’t simply happen in the ball and socket joint – if it did, we’d crush all of the nerves and fibres inside it!

To increase our shoulder’s range of motion, we actually rotate through four different joints (the GH, ST, SC, and AC Joints mentioned earlier).  What makes this even more complex is that they all rotate in different amounts during different parts of the shoulder lift.  This is called the Scapulohumeral Rhythm.  

As the arm moves, if any single joint is stiff or gets the timing wrong, you won’t be able to properly raise your arm without pain (this is similar to how Frozen Shoulder works). 

Over time, any stiffness or bad joint-timing will cause irritation and swelling to the to the structures inside. 

Time for the Good News: How to Fix Your Shoulder Pain!

Now that you have an idea of what’s going on in the shoulder, it’s time to see what you can do to help your shoulders! 

 

The good news is that there is already a very well-developed field that can help with Shoulder Pain.  This field is called Clinical Pilates, and it’s an area that Physiotherapists can choose to Specialize in.  

 

Clinical Pilates is all about creating personally-tailored exercise programmes that strengthen specific muscles, while lengthening and loosening others.  The exercises are very specific and can work on very targeted areas.  

 

Clinical pilates is always a good idea to cope with pains in the body as it incorporates low-impact workouts planned by a professional physiotherapist or practitioner, with or without equipment. 

 

For Shoulder Impingement Pain, the things that you want to work on are: 

  1. Stretching and loosening the pecs and Upper Trapezius (triangle muscles over your shoulders)
  2. Working on mobility of your stiff upper back (your Thoracic Spine)
  3. Strengthening your Lower Trapezius, Rhomboids, and Serratus Anterior (The three muscle groups that move your shoulder blade).

Five Exercises to Help Shoulder Pain

Here are some of the exercises that you can kick start with to help your shoulders:

Exercise 1 – Wall Stretches for your Pectoralis Major

 

Why: 

 

Your Pecs pull your shoulder ball forward in its socket.  Loosen up your tight chest muscles so that your shoulders can sit further back in the shoulder socket.

 

How: 

 

Stand in a doorway facing forward, with the side of your body next to the door frame.  Raise your arm so that your upper arm is horizontal with your shoulders. Bend your elbow so that your forearm is pointing towards the ceiling.

 

Place your entire forearm and upper arm against the wall on one side of the doorway.  If you’re unable to reach, just adjust your body angle a bit and work with what you can do.

 

From there, gently twist your upper body and head away from the wall to feel the stretch along your chest to your upper arm. 

 

Don’t overdo it!  This is Clinical stretching for pain-relief – not ballet.  Gentle stretches are far more effective than aggressive stretching.

 

Stop when you feel a gentle pull in in your chest region. Hold for 30 seconds. Release and repeat twice.

 

Special Caution:

 

“When stretching, we want to feel it in the chest – not the shoulder ball.  If your shoulder ball pushes forward, it’s possible to feel the stretch in the joint.  This will not help your shoulder pain, and will actually destabilize your joint. Ease back, set your shoulder back in the joint, and try again.”

Exercise 2 – Wall Stretches for your Pectoralis Minor

 

Why: 

 

Unlike the Pec Major, the pec minor Rotates the shoulder ball over in the joint.  This muscle gets very tight if you have rounded shoulders.  Stretch it out to get your shoulder joint back to centre.

 

How:

 

To stretch out the pectoralis minor, set yourself up exactly as per the previous stretch.  

This time, however, we ward to raise the upper arm slightly above shoulder height so that your palm is higher than your head.

 

Now rotate your body gently away to feel a stretch.  The stretch should now feel higher up in the pecs – just below your collar bone.

Exercise 3 – Low Kneeling Cat and Cow

 

Why:

 

If a stiff upper back is the cause of your shoulder pain, you can increase your spinal mobility by flexing your spine forwards, and then extending it backwards.  This exercise helps you to get the motion in your upper back instead of your lower back.

 

How:

 

Kneel down on a mat or blanket, sitting on your heels.  

 

Place your palms on the floor slightly forward to the knees with gentle pressure towards the ground. 

 

Inhale first.  As you exhale, start to sink the belly down towards the floor, gently arch the upper back up, look upwards.  (This is the ‘cow’ pose)

 

Inhale.  As you exhale, start to tuck the belly inwards, tuck everything in away from the floor, and round the upper back up, head looking down, look into the belly button.   (Now you’re an angry cat!).

 

Repeat the whole cycle five times. 

 

Caution:

 

“The purpose of this exercise is to get mobility in your upper spine.  Take it slow and try to feel that movement in your upper body. It’s difficult for most people.  If you rush this movement, you will only flex your lower back – the area that is already very mobile.”

Exercise 4 – Low Kneeling Trunk Twists

Why:

While the previous exercise focused on forward and backward flexion of your upper spine, you also need to rotate the upper spine to improve your mobility.  Increasing upper spine mobility will reduce shoulder pain.

How:

Just as with the Cat Cow pose, sit in a kneeling position again, and then place your hands on the ground.

From here, take one hand and touch your palm to the back of your head.

Inhale first, and as you exhale, start to twist your upper body and slowly point your elbow towards the ceiling.

Open through the front of the chest. Inhale at the top, as you exhale, reverse the motion until your elbow is pointing towards the ground.

Repeat for five times. And then change sides.

Caution:

“When you’re pointing your elbow towards the ground, make sure that it’s your spine that’s rotating – not your arm!  If you’re just rotating your arm, you’re doing the chicken dance, and not getting any shoulder pain relief.”

Exercise 5 – Shoulder Retractions

 

Why:

 

How:

 

Sit sideways on a stool (no chair back) in front of a mirror for better view of your posture.

 

Look at the position of your shoulder joint as well as your collar bone.  Are there a lot of wrinkles in your shirt at the front of the shoulder? If there are, your shoulders are hunched forward.

 

If your shoulders are rounded, you need to strengthen through your shoulder blades to bring the backwards and downwards. 

 

Think of having a glass chopstick in between your shoulder blades behind you. Squeeze the glass chopstick so that it does not fall down to the floor. If you release, the chopstick will drop and break. 

 

As you do this, focus on getting the squeeze in your between your shoulder blades (in the Rhomboids and Lower Trapezius). 

 

Don’t forget to keep the shoulders down, away from the ears. 

 

Hold the squeeze for 10 seconds, release slowly. And repeat for five repetitions. 

Practice this whenever possible to start correcting your sitting posture. 

 

Caution:


“Your shoulder position matters when you’re squeezing your shoulder blades.  If you shrug your shoulders up near your ears, all of the squeeze goes through your Upper Trapezius (The triangle muscles between your neck and shoulders).  Do you remember “Shoulder Impingement Cause 2”? That’s right!  Tight Upper Trapezius!  So doing this exercise correctly will help, while doing it incorrectly will actually worsen your shoulder pain.”

Shoulder Pain Relief. Where to Now?

Hopefully by this point, you can start to understand just how complex shoulder pain can be.  If you’re serious about getting real Shoulder Pain Relief in the long term, then it’s time to come and see a professional Physiotherapist.

Specifically, you want to see a Physiotherapist who specializes in Chronic Pain relief, and has a Clinical Pilates Studio.  

This type of Physiotherapist is very different from a Sports Physio.  They deal exclusively with clients who have nagging shoulder, neck, and knee issues, and they have different equipment to suit these conditions.

No condition is too small to address.  It’s common for clients to have pain and wait 5, 10, even 20 years before they finally say ‘enough is enough’.  You can seek treatment today and solve your body issues quickly and effectively.

So please do book in to see a Physiotherapist to get the right diagnosis and programme for your shoulder pain relief.

“Body in Common is an Australian-Style Physiotherapy Studio in Bangsar, Malaysia. We provide Physiotherapy, Clinical Pilates, and Telehealth services in our studio. We Specialize in helping clients find relief from Chronic Pain.
Feel free to get in touch and look after yourself.”
See Our Clinical Pilates Process

See Our Home Exercises for Shoulder Pain

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Trading As
Body in Common

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© 2018-2021 by All Fit Fitness Sdn. Bhd

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]]> Solving Chronic Neck Pain with Clinical Pilates https://clinical.bodyincommon.com/chronic-neck-pain/ Mon, 06 Apr 2020 05:47:55 +0000 https://clinical.bodyincommon.com/?p=320 Chronic Neck Pain affects all ages. You don't have to live with chronic pain - nearly all cases can be treated with Clinical Pilates

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Chronic Neck Pain: What are the Possible Reasons, and How Can Clinical Pilates Help?

“Sok Ching is a registered Physiotherapist and Clinical Pilates specialist working at Body in Common. She shares some of her wisdom in dealing with Chronic Neck Pain.”

Neck pain is one of the most common issues that people experience, ranging from a mild annoyance, to completely debilitating. It affects men and women of any age, fitness level, and health level. Ever since ancient humans took the leap from moving on all-fours to standing up straight, our neck has taken on more and more stress.

 

Whether you’re in your teens, middle age, or old age, you might have had days where you’ve woken up in the morning with a stiff neck, and feeling like you’ve barely slept at all! With that said, have you ever wondered what exactly is happening within the neck?

 

The neck, (medically known as the Cervical Spine), is a complex structure which is more than what you think it would be.
The Neck is a Very Complex Structure

 

While it’s a fairly complex topic, here is a simple breakdown of your neck:
The Cervical Spine is made up of seven pieces of uniquely shaped bones (vertebrae) connected on top of each other. In between these seven bones, there are soft discs that separate them apart. These discs are crucial in supporting your neck, as they provide a cushion-like effect to the bones, as well as allowing a much greater range of movement than you can get if bone was stacked on bone.

 

At the top of the Cervical Spine, the top segment connects directly to the skull; and at the bottom it connects to the next section of the spine, which has a different curve and different bone shapes (called the Thoracic Spine).
Just like the Thoracic (Upper) and Lumbar (Lower) spine sections below, the Cervical Spine also has joint “holes” (Foramen) where the spinal cord can pass through smoothly. The spinal cord runs along the spine right from the base of the skull down to the base of the Lumbar spine above your tailbone. Along this spinal cord, there are spinal nerves that emerge from it. These spinal nerves come out between each level of the vertebrae, and are in-charge of giving us our complex motor-sensory control. They are the central ‘phone-line’ between our brain and the rest of our body.
With such a complex structure that not only moves, but also signals the rest of the body, it is easy to see how even the slightest imbalance can cause major discomfort and issues throughout the body!

Neck Pain Affects Everybody

Contents

Why Most of us Don't Fix Our Neck Pain

It’s common to hear people say: “No, I’ve never had neck injuries before – it’s just painful!”

This is where the Chronic pain usually comes in. People feel that because they’ve never done any neck injuries, they don’t need to seek medical help. Slowly, over time, the pain and stiffness gets worse. Sometimes it even gets temporarily better too. You learn to live with the pain instead of fixing it, and soon enough, it’s just the way you’ve always felt.

You don’t need to have serious injuries to seek medical help. Pain or discomfort in any parts of your body might might mean that something small is out of balance, and you should find out the reason as soon as possible before it worsens. Living a pain-free life is one of the most important things you can do!

When it comes to Chronic muscular-skeletal pain (such as neck pain), Physiotherapists are the right specialists for the job. All Physiotherapists are registered professionals with University degrees and countless hours of hospital and private-practice training. Consulting a physio will be a good idea here, because not only do you get your pains assessed, we also go through a thorough physical assessment based on your condition to pin-point the underlying issues so that we can work on a plan to address the problems.

Chronic Pain vs Acute Pain - Who to See?

There are three categories of pain, and each type is usually seen by a different specialist.

Acute pain is the ‘immediate’ type that has been caused by a recent injury, followed by Sub-Acute pain after the first week as things heal. This type includes things such as car accidents, sports injuries, and falls. This type is focused on healing, repair, and rest. Acute pain usually lasts between 3 to 7 days. When you have acute pain, the right person to see is a Sport-type or Injury Rehabilitation Physiotherapist, and this is the type of Physio where you see the electro-therapy machines and ultrasound.

 

The other type of pain is Chronic Pain. This is the type of pain that may be caused by any range of reasons, and can stick around for weeks, months, and years. It might be that nagging knee, annoying shoulder, or stiff neck. It’s also our Specialty here at Body in Common. This type of pain is the type that you think you can just put-off for another day, because you don’t know who to see about it anyway. Well now you know: You can come to see us!

 

Common Causes of Chronic Neck Pain

Here are some of the possible reasons of chronic neck pain:

1 - Postural Neck Pain

Postural pain is usually caused by long-term adaptations of our muscles in an improper way, commonly caused by bad postures. The most amazing thing about our bodies is the ability to adapt and compensate when things go wrong. If you hurt your dominant hand, you’ll eventually learn to use the other one. If you hurt your back, you will start walking in ways to avoid the issue.

 

Unfortunately, this fantastic adaptability can also cause major imbalances in our body over time. If left uncorrected, we develop all sorts of aches and pains as a result. Some muscles eventually become tighter on the overworked side, while muscles on the other side can become weaker and longer.

 

Eventually, poor or unnatural posture will lead to neck tension as the muscles get over-worked and out-of-position. This tension can extend up into the skul (causing headaches), as well as down the shoulders and upper back.

 

I’m pretty sure everyone of us has been reminded since young to “sit up straight”, “don’t slouch”, “don’t spend too much time on your phones”, and offices giving advice on “proper sitting ergonomics while working on desks”. It’s all sounds quite easy, however ‘sitting tall’ is just one small part of the posture puzzle.

 

The two very common postural changes causing neck tensions are the head protruding forward (forward head poke) and slouching/ rounded shoulders. When you sit in a slouched position, your shoulders naturally round forward. Over time, the front of your chest (pectoralis muscles) become very tight. At the same time, the opposite muscles (antagonists) on your upper back and shoulder blades will gradually become weaker.

 

From here, if your neck is protruding forward, it forces your upper shoulders (the upper trapezius) to be put under stress all the time because they have to work extra hard to hold onto the head, which is constantly falling forward.

 

Imagine holding onto a heavy box for hours with your arms extended forward in front of you. Your muscles will ache, cramp, and cause all sorts of problems! The same concept applies to the upper shoulders/ upper trapezius. Our head on average weighs about 4 to 5 kilograms, which is quite heavy. If it’s falling forward for such a long time, think of how much stress the upper trapezius has to take on. Aside from the upper trapezius, the smaller ‘accessory’ muscles surrounding the neck such as Scalenes, Sternocledomastoid, and Levator Scaps also become overworked unnecessarily. Not only that, it also causes weakness in the deep neck flexors located in the front of your throat. These muscles have to be strong for your neck to be retracted back to sit in alignment.

 

Long Story short: when your head is out of position, some muscles become too strong and tight, while others become weak, causing permanent pain.

2 - Chronic Neck Pain from Structural Issues

Unlike postural pain that is usually caused by muscular involvement only, pain caused by a structural factor is due to changes in the physical structure of the vertebrae itself.

Some of us may just naturally have a differently aligned cervical spine that is flatter in the curvature, causing the neck to be stiffer than the rest. A stiff neck may limit the movements in the neck, and overtime causes tension to build up as well. A stiff neck will cause the surrounding muscles in the neck to stiffen up, thus making them tighten. However, if the condition worsens, it may lead to more than just muscle tensions. For instance, it may cause the tips of your vertebrae to come in contact with each other more vulnerably compared to a neck that has more joint spaces in between.

Other structural changes in the neck may include degeneration in the vertebrae or discs. Worst cases may lead to growth of bony spurs, narrowing of spaces in the vertebral foramen, or also known as the “holes” for spinal cord to pass through, or sometimes locking in one of the segments of the vertebrae. These kinds of changes usually disrupt the neural structures in the spine, causing symptoms like numbness, pins and needles, reduced or loss of sensation in your arms, or weakness in the arms. These will be discussed below.

3 - Chronic Neck Pain from Neural Issues

Our neck consists of neural structures that supply motor and sensory functions to our arms, all the way to the fingers. Sometimes the nerves may be slightly irritated, or even compressed in severe cases. Depending on how bad the nerves are affected, the severity of the symptoms will defer. Not only that, the area of symptoms will usually guide us to determine the affected areas in your cervical spine. Different levels of your spinal and peripheral nerves supply different parts of your arms, forearms, hands, and fingers.

 

Oftentimes, these kinds of problems can be solved if accurate intervention is done by your healthcare practitioner. Always seek medical advice for the best guidance.

How Can Clinical Pilates Help Chronic Neck Pain?

Time for the good news! Chronic Neck Pain can usually be improved, and in many cases, can be completely solved.

 

Depending on the severity of your condition, your practitioner will decide on the plan of your recovery. If your condition is at the irritable and sensitive stage, your Physiotherapist will first need to address the immediate pain with some short-term treatments, so that you can get back some quality of life. To do that, several techniques can be done, either to release the tension in the overworked muscles, mobilizing your spine for better mobility, or reducing the compression on the nerves.


Once the immediate pain is under control, the next and most important step is to fix the underlying causes of the pain. A short-term solution is no good if it means you’ll be unwell again next week!
This is where Physiotherapy-driven Clinical Pilates is a fantastic tool for solving the underlying cause of your Chronic Neck Pain.
Clinical Pilates’ role is for you to start working on the imbalances of your muscles, as well as getting more mobility through the spine. After getting a proper assessment with your Clinical Pilates Instructor, you’ll then find out which part of your body that you have to work on.
Our bodies are complex, with muscles overlapping each other, and hundreds of bones making up the structure. Oftentimes when you have neck pain, you may find that causes may be in different parts of the body. For example, a small issue in your knee may cause spinal misalignment – ultimately leading to neck pain! Because of how complex our spine and body is, a full-body assessment is important for any case. If one problem arises, something else will also appear, either it is a compensated response, or a pre-existing issue that was never addressed until the current problem has appeared.
For instance, you will need to work on stretching out the tight overworked muscles such as upper trapezius, scalenes, and pectoralis. You will be taught on the correct method of stretching them out to get the maximal effect. Along this, you will also need to build strength to your deep neck flexors, and also rhomboids. All of these may seem overwhelming, but with proper guidance, you will work your way step by step.
What is the Clinical Pilates Process?

 

The first step is to do a Full Body Assessment. This involves analyzing posture, gait (walking type), where the pain is, range of motion, and many other factors. Once this analysis is done, we have usually found the majority of the underlying causes of the Chronic Neck Pain. We then design a personalized programme to suit those causes.


We then teach this programme to you over a series of 3 weeks – usually with 2-3 sessions per week. Every exercise is targeted to strengthen weak muscles, and also to lengthen and even weaken muscles that may be over-acting. We also need to teach behavioural and postural changes to truly fix the issues.

Real Pain Relief without Drugs or Surgery

After six sessions, most clients have already found significant relief and are living with a higher quality of life.
If you have Chronic Neck Pain (or other Chronic pain), we hope that this article gives you the courage to contact your Physiotherapist and start to solve issues that you’ve been living with for too long.

“Body in Common is an Australian-Style Physiotherapy Studio in Bangsar, Malaysia. We provide Physiotherapy and Clinical Pilates services in our studio, as well as online Telehealth services. Feel free to get in touch and look after yourself.”
See Our Clinical Pilates Process

See Our Home Exercises for Neck Pain

All Fit Fitness Sdn. Bhd.
Trading As
Body in Common

Media Kit

Package Conversion

Contact

© 2018-2021 by All Fit Fitness Sdn. Bhd

Get in Touch
Facebook Instagram

bangsar@bodyincommon.com

kd@bodyincommon.com

Bangsar: 0173255699

Kota Damansara: 01117702502

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