 Complied By Binumon Joseph, Registered Physiotherapist
Upper crossed syndrome refers to a particular configuration of overlapping overactive and under-active muscle groups in the neck, chest, and shoulders. Typically, poor posture causes the syndrome, including the forward head posture, which occurs when people use electronic devices, read, and drive. Those with upper crossed syndrome usually have the same or similar set of postural irregularities that people may describe as slouching. Many different stretching and strengthening exercises exist that usually offer relief for symptoms of upper crossed syndrome. Fast facts on upper crossed syndrome
With upper crossed syndrome the muscles of the shoulders, neck, and chest have become deformed. Specifically, the back muscles of the neck and shoulders (upper trapezius, and levator scapula) become extremely overactive and strained. The muscles in the front of the chest (the major and minor pectoralis muscles) become shortened and tight. As a result of these overactive muscles, the surrounding counter muscles become underused and weakened. In upper crossed syndrome, this causes weak muscles in the front of the neck (cervical flexor muscles) and in the lower shoulders (rhomboid and lower trapezius muscles). The condition gets its name from the "x" shape that develops when regions of overactive and under-active muscles overlap. Poor posture can be a cause of upper crossed syndrome. Different movements can cause upper crossed syndrome, but most cases develop through poor posture, specifically sitting or standing with the head forward for prolonged periods. Activities that promote this postural position include:
Symptoms Common characteristics of upper crossed syndrome include:
The best way to treat upper crossed syndrome is through exercise and postural changes. Though some people may feel a lot of discomfort when stretching, it is important that they attempt some form of gentle exercise as restricting activity can cause stiffness and soreness. People must ensure they warm up their tissues before exercising, either with gradual, gentle motions or by having a warm bath or shower. Begin all exercises gently and build up slowly. Prevention The best way to prevent and treat upper crossed syndrome is to avoid activities that require stretching the head forward for extended periods of time. Other tips for preventing upper crossed syndrome include:
Correcting or practicing proper posture is also an important part of avoiding and treating upper crossed syndrome.
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 By Dr Sonya Hamilton, Chiropractor
Acupuncture is an ancient component of Chinese Medicine (TCM) which has gained immense popularity in North America during the past decade due to it's efficacy in relieving pain, and improving quality of movement. Medical acupuncture is an effective treatment approach aimed at reducing and/or relieving pain and improving muscle function and activity of affected areas of the body. A thin, disposable needle is inserted into the skin and tissue in specific areas of the body (as mapped out by TCM Meridians), through the use of western biomechanical principles. Acupuncture stimulates the body to produce its own pain relieving neurochemicals, and it can encourage natural healing through the reduction of inflammation. The use of acupuncture is safe and very effective (as the building body of research literature indicates). The improved energy and biomechanical balance produced by acupuncture stimulates the body's natural healing abilities, and patients often feel better within 5-8 treatments. Acupuncture is very effective in treating a variety of painful disorders such as: Low back pain, Osteoarthritis, Headaches (Migraine/Tension), Neck pain, Rotator cuff tendinitis, IT Band Syndrome, Muscle tightness, Shin splints, Lateral epicondylitis (tennis elbow), Knee pain, Jaw pain, Plantar fasciitis Commonly Asked Questions: What is a treatment like? Contemporary medical acupuncture is generally used by our chiropractor in combination with other manual therapy treatment techniques such as joint mobilization, soft tissue techniques, and rehabilitation exercises. Dr Hamilton will first complete a comprehensive clinical exam and discuss with you her diagnosis, and clinical options to effectively treat your specific diagnosis. How long might my treatment last? The length depends on the goal of the treatment and individual response. For many local uncomplicated injuries the needles can be inserted for up to 15 to 20 minutes to produce an appropriate effect. Research shows that long lasting results take effect from 5-8 visits. Is it painful? In general, most people report that they barely feel an acupuncture needle being inserted with no pain reported. A short and minor feeling of sharpness occasionally happens when a needle is inserted but it is nothing to worry about. Acupuncture is generally a comfortable experience for most. Interested in booking an Acupuncture Assessment with Dr Hamilton? Click Here>>  What influenced your decision to become a Massage Therapist?
I knew I wanted to pursue a career in healthcare and what pushed me to choose massage therapy was the opportunity to create and build on client relationships and having the chance to really make a positive difference to someone’s health and lifestyle. I love being able to communicate with my clients about their goals and their progress. What are the top three most common issues you help clients address? The top 3 most common issues that I help clients address are postural awareness, common tension areas, and the importance of movement and exercise. What types of conditions/injuries do you enjoy treating? I can’t name a particular condition or injury that I enjoy treating the most but I can say that of all the areas of the body I do enjoy treating the neck and shoulders the most. I feel that most – if not all – people carry tension and stress in the neck, and some don’t even know how severe the tension really is until they get a massage. What types of treatment methods/approaches do you use? Aside from general Swedish techniques I incorporate Fascial Stretch Therapy into my treatments if I find it necessary and I feel it can benefit my clients. I’m thankful to have been certified with Fascial Stretch because it really helps clients let go if I find that they are really tense and having a difficult time relaxing on the table. Fascial Stretch also provides a deeper stretch in certain areas that client’s may not be able to feel if they were to stretch on their own. I will also be taking an acupuncture course this fall which I am very excited about and I cannot wait to provide this treatment for my clients What is a common question patients ask you? Patients always ask me, “Don’t you get tired from massaging?” The truth is, after a long day it can get tiring. However, being mindful of my body mechanics and my posture when I treat really helps to prevent any heavy strain on my own body and I think that incorporating fitness and activity into my own lifestyle has helped with my endurance and longevity as a health practitioner. If you could give everyone one piece of advice this summer what would it be? My advice would be: make the most of all of your days, not just for the summer but all year round! The hot weather is always nice, but don’t just wait for summer in order to go out and experience things. I find that it’s tough sometimes to find that work-life balance. I myself am guilty for working too much sometimes but this year, I have made sure to make time for things and people that make me happy. What do you like to do for fun/or tell us something most people don't know about you I love anything to do with the outdoors like hiking, camping, kayaking to name a few! In my free time I enjoy going to the gym. It is the BEST outlet for me to distress, recharge, and I just feel absolutely amazing after a good workout. I don’t talk about it often but I l also love to dance. I did Filipino cultural dance for about 10 years and I did competitive hip-hop dance in University. Don’t be surprised if you see me and I’m dancing to no music but the one playing in my head! BOOK AN APPOINTMENT WITH CHARISSE > > >  By: Dr Sonya Hamilton
In our clinic, one of the most common issues I get asked about is sciatica. So what actually is sciatica anyways? Sciatica is a term used to refer to pain which radiates along the sciatic nerve. Sciatic nerve pain is a symptom of an underlying musculoskeletal problem. The sciatic nerve is the largest single nerve in our body. It begins from your lower lumbar region (L3), and travels through the buttock region, down the back of your thigh before it branches below the knee. When it becomes irritated, you may experience leg pain/tingling/numbness, lower limb weakness, burning or ‘electrical’ sensations down the back of your leg from the buttock to the ankle. The length of the sciatic nerve, and the fact that it originates from the low back, makes it susceptible to irritation from a number of different sources. Most commonly, sciatic nerve issues result from lumbar disc injury or herniation, degenerative disc disease, spinal stenosis, and low back muscle strains. Additionally, it can arise from piriformis syndrome, as the nerve passes through the muscles in the buttock region. Pregnancy and sacroiliac joint issues can also lead to sciatic nerve pain. Some may find the pain is made worse with sitting, and sometimes the pain may not travel beyond the buttock. Treatment for sciatic nerve pain is individualized for each patient, due to the fact that the pain may come from one of many sources. If you encounter sciatic nerve pain, you should work with your chiropractor to determine the cause of your pain, and the best course of treatment. Exercise and activity are important steps you can take towards improving your symptoms. Staying active will keep your muscles conditioned, and will encourage movement in the spine resulting in an improved flow of nutrients to your ligaments and joints. You should avoid high impact activities, and continue with your regular tasks and light exercise. Contrary to common belief, bed rest is not appropriate and may lead to your symptoms being prolonged or worsened. Bed rest is only appropriate in rare cases -if your pain is so severe you cannot move- and should be limited to only a day or two. Some of the common recommendations I make to patients include walking, gentle strengthening of core muscles, stretching of target muscles, low impact aerobics, and nerve flossing. It is important to seek out advice on which activities would help your specific cause of sciatic nerve pain, as the wrong exercises may in fact worsen your symptoms. Chiropractic care helps to decrease your symptoms, and your chiropractor can provide advice on how to prevent future sciatic nerve pain from reoccurring. For most, symptoms of sciatica should resolve with appropriate conservative treatment. Feeling some Sciatic nerve symptoms? Book your assessment with Dr Hamilton >>>>  What influenced your decision to become a physiotherapist?
From my childhood I was more interested in health issues and my back ground also gives me more experiences with natural medicines and traditional martial arts and their use in healing various health related problems. I was also interested in a system where there are fewer side effects. After my college studies I was trying to get into the medical field, from where I ended up in Physiotherapy, which I learned to be non-invasive and with less side effects and it also involves all population from paediatrics to geriatrics. Later when I completed my course I was more clear about my path and how I can utilize my ability for many of the health-related problems which opened up for me a door in to the world of different practice. What are the top three most common issues you help clients address? It is very difficult to pin point 3 common issues, because there are a lot of issues that can be made better with physiotherapy. Common issues I come across is shoulder and neck pain/stiffness, low back pain, sports injuries and neurological conditions which include stroke and Parkinson’s. What types of conditions/injuries do you enjoy treating? All sports injuries, neck, shoulder, back and leg pain/ injuries, Post concussion symptoms (mTBI, MVA), stroke, Parkinson’s. What types of treatment methods/approaches do you use? I prefer to use more manual techniques, but I use therapeutic modalities such as IFC, ultrasound to help the initial healing process, followed with more with exercises and postural corrections. I do more hands on work with most of the conditions, which gives long lasting relief and prevention of symptoms. Exercises are one of the major compounds I insist for my patients. What is your treatment philosophy? Understanding the condition is the first priority, because I believe that if your diagnosis is right, 90% of your treatment is done. Experience counts- with more than 15 years in this field, I have been exposed to almost all types of clinical conditions and their physiotherapy management. Understanding the root cause and eliminating it rather than beating around the bush is important. I use modalities wisely to help overcome the present situation not solely relying only on them. I rely on active approach rather than to a passive one. What might a typical appointment with you look like? I listen to what the client wants to say, asking questions relating to the condition, physical assessment, various orthopaedic and neurological physical testing. I then discuss the findings with the client, explain the condition- from an anatomical perspective, then I use various treatment approaches. If you could give everyone one piece of advice this winter what would it be? Winter is the worst time for people with arthritis, those more susceptible to fall injuries and MVAs (Motor Vehicle Accidents). Those with arthritis should not expose their joints to cold, always cover up and keep warm. If you have a fall do not hesitate to see health care provider to check that nothing is wrong, because from a small fall you may later end up with some major issues. What can someone expect an initial appointment with you to look like? During an initial appointment we discuss the present situation, history of the complaint, work on finding out the cause, explain the condition- making you understand how and why it happened with anatomical explanation, possible treatments and a small treatment session depending on the available time and of course a home exercises programme for you to continue the exercises at home. What do you like to do for fun? I love gardening in summer (grow your own) fishing, biking, GYM, cooking, spend time with my kids, watching movies with my family.  This month we sat down to chat with our newest physio Steven. He is in clinic Tues/Thurs, and every other Sunday!
What influenced your decision to become a physiotherapist? I had many sports injuries growing up and have always tried to find ways to help myself rehab from those injuries. My interest in learning about the human body grew stronger when I enrolled in the Kinesiology program at York University and took courses in athletic injuries. However I soon realized that there was more to rehab than just helping athletes, I wanted to treat all kinds of injuries and that’s why I decided to go into physiotherapy. In this field, I can combine my passion for helping athletes return to their sports and also help treat pain and injuries that are affecting the lives of the general population. What is your treatment philosophy? I believe TENS and electrical modalities has its place in physiotherapy but I do not believe it should be used as the ONLY treatment option. I also believe that patients will have better results in their rehab if they spend more time with the physiotherapist instead of assistants. I believe that these two things are what separates Rebound Health and Wellness from other clinics, I do not use any assistants during my treatment sessions and so you will spend one on one times with me for your entire visit. Our treatment sessions will include more than just a heat pack on your back as well! What can someone expect an initial appointment with you to look like? We will first try to figure out the cause of your pain by taking a detailed history of your pain to narrow down the cause. Next, we will go through specific movements and special tests to pinpoint which exact treatment you will need. The rest of the initial appointment will be treatment of your problem areas using specific strengthening and stretching exercises, joint mobilizations, soft tissue massage, athletic taping, and electrical modalities. What types of treatment methods/approaches do you use? Once I find out what issues my patients have, I like to use a variety of techniques to treat those issues. -Cervical, thoracic and lumbar mobilizations using various Maitland, Kaltenborn, Mulligan, traction, and Snag Techniques -Mobilization of SI joint, knee, ankle, shoulder, elbow, wrist and phalanges -McKenzie Method of Mechanical Diagnosis and Therapy for neck and low back pain -Soft Tissue release techniques including Petrissage and Kneading Massage, Percussion Massage, Deep Friction Massage, Trigger Point Release Technique, GTO release -Myofascial release techniques for commonly tight muscle groups including: trapezius, suboccipital, scalene, lats, hip flexors, piriformis, hamstring, gastrocs, quadriceps, supraspinatus, plantar fascia -Therapeutic taping techniques using Leukotape and KT Tape What are the top three most common issues you help clients address? 1. Shoulder pain (either from a rotator cuff issue or shoulder impingement) - don’t know if I should be specific or general 2. Neck pain (from pinched nerves in the that causes pain to radiate down the arm) 3. Low back pain If you could give everyone one piece of advice this winter what would it be? Hmmm, I would advise everyone to watch their steps and be careful of the slippery ice! It is much easier to prevent a fall than to deal with all of the pain and complications that come from a nasty slip and fall! What do you like to do for fun? I like to play basketball, volleyball, badminton and basically any sport for fun. If I’m not being physically active, I like to relax by reading up on the news while listening to music or watching TV shows. Book Online with Steven>> |
AuthorWritten by the team at Rebound Health and Wellness Archives
March 2023
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