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Soothing Self-Massage for Shoulder Pain

Sore shoulders make me want to run and get a massage more than anything else! Tightness spreading across your shoulders, feeling knots (AKA “adhesions”) – not fun for anyone at any time

But, not everyone can just hop over to a brilliant massage therapist as we please (sad, but true). So, what is the best option to work through shoulder pain and get relief from aches and pains?

Thankfully, there are some great options for shoulder pain remedies that you can do in the comfort of your own home. I actually developed an entire course based around self-massage techniques (check out Issues In Your Tissues if you’re interested in even more amazingly easy home massage methods) and have included the entire shoulder myofascial self-massage section right here for you! 

Myofascial you say? Sounds…complex and otherworldly? 

I promise you, it is a very simple concept that has been proven to work wonders in maintaining muscular health and wellness. Myofascial release is a form of therapy used to treat skeletal muscle immobility and pain. The treatment works by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles and muscle groups. 

And while myofascial release and therapy are used in Physical Therapy offices around the globe, there are luckily a lot of myofascial techniques that you can do right at home, starting with this one. Designed to help you release shoulder tension and overcome pain, this self-massage is easy and requires zero props or tools. Perfection! 

Give it a try right now and soothe those shoulders!

Useful for:

  • Stiff, tight or painful upper shoulder musculature.
  • Can help to decrease adhesions (“knots”) in the upper shoulders.
  • May decrease upper shoulder pain and discomfort.
  • Before and after workouts or sports activities.
  • After prolonged sitting, frequent overhead reaching, or holding the neck in one position for a long period of time or very frequently.

Instructions:

  • Can be used every other day.  You want the tissues to rest a day in between.
  • Can be performed lying down (more pressure) or against a wall (less pressure).
  • Apply deep, SLOW pressure. (It’s going to be very tender!)
  • Can be applied for up to 5 minutes at a time.
  • Back off on pressure if too tender or uncomfortable (it will start off this way until the tissues are used to it!)
  • If you experience tingling, burning, or sharp shooting pain, please discontinue.  I advise you to seek evaluation from a healthcare provider should you experience these symptoms.

 

 

 

DISCLAIMER: Please consult with your physician before beginning any exercise program. Content provided above is not meant to diagnose, treat, or cure any disease, injury, or other medical issues. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Tristan, Tristan Gatto, his heirs, beneficiaries, associations and partnerships from any and all claims or causes of action, known or unknown, arising out of Yoga with Tristan’s negligence.

Why You Should Make Pineapple and Papaya Your New BFF’s

Papaya and pineapple – aside from their notoriously tropical flavors, what’s the deal with these fruits? 

One of the reasons these fruits are super-powered for human health is due to their enzymatic content. Naturally occurring enzymes in these fruits get to work in your digestive systems by helping breakdown food effectively and moving food through your digestive system. 

Think about it as the enzymes infusing your body with a little extra “cleaning power” – helping efficiently separate nutrients from waste, putting the good stuff to work, and then motoring that waste right on out of your body. Helpful, right?

Pineapple contains the digestive enzyme bromelain which assists in breaking down proteins that you ingest and helps put them to good use as fuel for your body. Bromelain also helps sift out amino acids, which are useful for muscle growth and recovery as well as being essential for normal organ function. Helping your body break down and actually absorb the proteins is a huge benefit of digestive enzymes. 

The caricain enzyme in papaya has been found to be effective in breaking down gluten, making it potentially useful if you find yourself sensitive to gluten. The papain enzyme in papaya supports human tissue growth and naturally helps protects tissue and muscle fibers within the body. 

Papaya has a ton of fiber – also great for healthy and regular digestive function – as well as folate, and important B vitamin that supports the metabolic process, cell growth, and cell regeneration. In this way, joint health and tissue protection make papaya a great ingredient to consume for joint and muscle comfort and recovery, especially if you are maintaining an active exercise and mobility schedule. 

 In Thai cuisine, green papaya salad is a culinary staple. The green papaya is actually just an unripened papaya – still light green in color, not yet ripened and bright orange. The green or unripe papaya is actually even better for your digestion and even more full of enzymes. Papaya salad is usually consumed on an empty stomach or at the very beginning of a meal for maximum benefit! Still, a fully ripened papaya will still contain all of the excellent enzymes, but with a different texture and flavor. Ripened papaya you will find to be sweeter and softer than green papaya. 

Papaya enzymes are even becoming increasingly popular in skincare in mask form, as the enzymes work to exfoliate and clear away dead skin. Not only do these papaya infused masks gently scrub your pores and skin clean, they also smell amazing!

Papaya and pineapple are also chock full of vitamin C, helping boost and protect your immune system. Easy to incorporate into smoothies or as a post-workout snack, I highly recommend these powerful fruits to anyone in need of digestion support, joint protection, or extra vitamin C!

Share your preferred pineapple and papaya recipes with me on Instagram

And if you’re looking for a longer-term solution to your daily aches and pains, look no further! Yoga Prehab™ is a proven combination of Physical Therapy-Based Yoga, Body-Saving Solutions, and HIIT created to help your body heal, get fit, and prevent potential injuries.