Knead Each Other LLC

The office will be closed from august 13th- 19th. If you would like to schedule an appointment please leave a message or send a text to 920-215-1520. I will respond to all messages on the 20th.

Knead Each Other LLC updated their address.

Knead Each Other LLC updated their business hours.

Announcement to all of my clients from Therapeutic Relaxation. I am starting to accept clients again but on a limited basis. If you are a previous client of mine you will have first opportunity to book an appointment. Please call or text 920-215-1520 for more information.

Not accepting new clients at this time. Thank you for your patience and stay healthy out there.

Muscle Monday

Vastus Medialis lies deep to Re**us Femoris and is responsible for keeping the knee straight in the last 5 degrees of extension. Medialis extends the length of the thigh and is the innermost of the Quad group.

This muscle is commonly weak and can contribute to knee pain, deviation of the patella or “weak knees”. There is a lot of conflicting information regarding strengthening and exercise for this muscle. It is difficult to isolate and fully activate the Vastus Medialis on its own.

Working the entire Quad group, engaging in deeper squats or step-ups (engaging glutes) can assist in strengthening and stabilizing this area.

Muscle Monday
Vastus Lateralis

The Vastus Lateralis is the strongest and most lateral of the Quadricep muscle group. It is responsible for extension and stabilization of the knee when running, walking or playing sports. This muscle is often overdeveloped in comparison to other quad muscles.

Attaching to multiple sites the Vastus Lateralis is structurally sound and is less likely to be injured. It does contain numerous trigger points (knots) that refer pain to many areas of the thigh including the IT band. The IT band is often mistaken as the source of pain in the lateral thigh or knee. This is usually caused by the tightening of fascia that connects the Vastus Lateralis to the IT band.

Trigger points can be released through compression using a foam roller or small ball. The video posted in the comments provides an example.

Muscle Monday
Re**us Femoris

The Re**us Femoris is the most superficial of the quad muscle group. It is the only quadricep muscle to cross the hip and knee joint making it more susceptible to injury.

The Re**us Femoris helps swing the thigh forward when walking or running by flexing the hip and extending the knee. If this muscle becomes restricted in movement or weak it can cause issues in the knees and increase anterior pelvic tilt.

It is important to maintain flexibility in the Re**us Femoris to prevent injury or potential postural issues. The video in the comments will show you a simple hip flexor stretch to maintain flexibility in this area.

Muscle Monday
Gluteus Minimus

Gluteus Minimus lies deep to the Medius (last week's post) and is the smallest of the glute muscles. Small but mighty the Minimus is involved in almost every movement at the hip joint.

The Gluteus Minimus can be irritated by overuse in sports or under use when sitting or driving. Difficulty lying pain free on your side or radiating pain down the leg and into the ankle can all be caused by trigger points in the Minimus.

Relief of trigger points can be done through self massage with a tennis ball, or foam roller. See the video in the comments for a demonstration.

Muscle Monday
Gluteus Medius
The Gluteus Medius is a fan shaped muscle located beneath the Gluteus Maximus. This muscle allows for abduction of the thigh at the hip joint but is capable of many other secondary actions similar to the Deltoid.

*Weakness or imbalance in this muscle may occur from:
*Favoring one leg while standing
*Sitting with legs crossed
*Driving for long periods
*Difference in actual leg length

Activation and strengthening of the Gluteus Medius can help to bring back balance in the pelvis and lower extremities. Video posted in comments.

Muscle Monday:
Gluteus Maximus

The Gluteus Maximus is the largest muscle in the body allowing for powerful lower body movement and maintaining upright posture. Climbing stairs, running and playing sports all rely on a strong glute max for optimal function.

For those with a more sedentary lifestyle the hamstrings will take over for energy conservation leaving the glute max weak. This tends to lead to an imbalance of gait dysfunction causing pain in the low back, hips, and even knees.

Activating and strengthening the glute and core muscles will help to create a more functional gait pattern with less pain and strain.

The video posted in the comments provides some glute activation techniques.

Muscle Monday
Tensor Fascia Latae

Do you experience lateral (outer) knee or IT band pain when walking, running, climbing stairs or sitting for long periods of time?

An often forgotten muscle, the Tensor Fascia Latae is small and located on the lateral edge of the anterior hip. It is responsible for rotation, flexion, and abduction of the hip. Both the TFL and Glute Max attach to and pull on the IT band.

Reducing the tightness in the TFl and activating glutes can help to decrease the pain or pulling sensation of the IT band and lateral knee.

The video posted in the comments will show you proper technique for isolating and stretching the TFL. (Stretch starts 2 min into video)

Muscle Monday
Psoas:

The Psoas is the largest hip flexor muscle in your body. This muscle opposes the abdominals and glutes and works with low back muscles to create stability in the pelvis.

If you drive or sit often, notice an excessive arch in your low back or feel compression of your lower spine the Psoas is probably playing a part.

This article shares some good yoga poses to stretch and strengthen your Psoas.

https://yogainternational.com/article/view/how-to-stretch-and-strengthen-the-psoas

Muscle Monday:
Piriformis
Do you have a pain in your butt? Numbness, pain or tingling down your leg? Your Piriformis could be the cause.

This flat muscle lies deep to your glutes, stabilizes the hip joint, and has a specific relationship with your sciatic nerve. Known to cause a pseudo sciatica pain by compressing or pinching the sciatic nerve that runs through it.

Here are a few stretches and strengthening exercises that can help to alleviate this issue.
https://www.youtube.com/watch?v=ZEqRoCJ6UAY

Top 3 Self-Treatments for Piriformis Syndrome: A Type of Sciatica Famous Physical Therapist's Bob Schrupp and Brad Heineck prestn three self-treatments for Piriformis Syndrome. Piriformis Sydrome is a type of Sciatic Nerve ...

Muscle Monday:
Quadratus Lumborum

One on each side of the lower spine. These muscles help to stabilize the spine while walking and assist in respiration.

Weak abdominals, poor posture or improper use can all cause pain in this area. If these muscles are irritated it can cause persistent pain in this area and reduce mobility in the hips and low back.

The video posted gives some tips on stretching and working this muscle to reduce discomfort.
://www.youtube.com/watch?v=TXh1oLXb6zk

Quadratus Lumborum Stretch (DO’S AND DON’TS!) Build muscle without creating imbalances here - http://athleanx.com/x/no-imbalances The quadratus lumborum is one of those muscles that often gets overlooked...

Instead of a specific muscle today I would like to talk about mobility:

Now that we are advised to stay at home as much as possible it is important to remember that we still have to keep our bodies moving.

Lack of motion and sedentary behavior usually leads to pain. This video gives a few simple exercises you can do anywhere throughout the day to maintain that mobility.

Watch "7 Exercises You Should Do Absolutely Everyday! (Updated)" on YouTube
https://youtu.be/1c9f69mWjLk

7 Exercises You Should Do Absolutely Everyday! (Updated) 7 Exercises You Should Do Absolutely Everyday! (Updated) Bob & Brad demonstrate 7 exercises you should be doing every day. This week’s giveaway: We are givin...

We will be postponing all classes until further notice. Stay safe and mindful out there.

It has come to our attention that some of you may not be able to see our latest events posted on the fb app. Please visit our website for all new available events and to purchase tickets. www.kneadeachother.com

Home | KneadEachOtherLLC

We have officially published our website! Please check it out and let us know what you think. www.kneadeachother.com

Home | KneadEachOtherLLC

Muscle Monday
Latissimus Dorsi
A large superficial muscle of the back that begins at the spine from T7- L5 and attaches to the humerus.

Latissimus Dorsi provides a wide range of movement assisting your body in lifting, pulling, pushing, and reaching. Especially in an overhead position.

When this muscle is short the back will arch to compensate and can create compression in the lower spine causing pain and discomfort. A simple child’s pose stretch can help to decrease the tightness you feel in this muscle.

Muscle Monday
Serratus Anterior:

The Serratus Anterior is responsible for lifting the rib cage during inhalation, maintaining upright posture, and giving people hugs! Rounded shoulders, tight neck and chest are indications of an imbalance in this muscle.

This is a muscle of great importance that is often neglected, tight and weak. Serratus Anterior is a fan shaped muscle that runs diagonally from ribs 1-8 and attaches to the medial border of the scapula.

Massage can give temporary relief but strengthening is likely your best option. In the comments below are some suggestions for a stronger Serratus.

Take a deep breath in. Your pectoralis major is helping you do so. You're also using this muscle when you pick up your child or furry pet and when you're playing ball with the gang. The pectoralis major is a broad and thick sheet of muscle spread across the chest. This muscle can cause discomfort in your chest, arms and even into your neck and back. With our arms always in front of us the pec major tends to become shorten. By simply stretching your arms out and back you'll lengthen the pec major and feel some relief.
Check out the link for more information.

Show and share your love with your loved one this Valentine's day and attend our class this Friday.

Muscle Monday:
Pectoralis minor

Rounded shoulders, excessive computer use, even arm numbness can all be indications of restriction or overuse of this muscle.

This muscle lies deep to the Pectoralis Major and is responsible for stabilizing the shoulder by pulling it downward and anteriorly against the thoracic wall.

Stretching both the Pec Minor and Major can bring more balance to your upper body and help reduce restriction. Example stretches are posted in the comments.

MUSCLE MONDAY
Splenius Capitis:

We all live on our electronic devices especially our cell phones. With our necks always bent it puts a lot of strain on the Splenius Capitis muscles. This can potentially cause us headaches, pain in the face, neck and even back.

The Splenius Capitis main function is to extend the head, and assists in lateral flexion and rotation of the neck. While you are glued to your cell phone, try out some of the stretches mentioned in the article link posted in the comments.

Our self care classes teach you how to massage these muscles and others to relieve more of the pain! All classes are posted in our event section.

Muscle Monday
Levator scapulae:
If you experience stiffness in the neck, tension headaches or have poor sitting posture your levator scapulae may not be happy with you. Talking on the phone, using a computer mouse or heavy lifting all use this muscle. Article posted in the comments provides stretch and exercise options to give your levators a break!

MUSCLE MONDAY
Rhomboids (major/minor)

That pain between your shoulder blades a lot of us feel can be a sign of dysfunction or weakness in the rhomboid muscles. The rhomboids help pull the scapula towards the spine bringing the shoulder blades together. Rhomboids also assist with elevation and rotation of the scapula.

By strengthening the rhomboids and stretching the pectoral muscles you can reduce that nagging pain and encourage better posture. Rhomboid strengthening can be achieved through back strengthening exercises. A link is posted in the comments below giving you some examples.

Sign up for one of our classes to learn how to use massage in your daily routine to relieve pain and maintain good posture.

MUSCLE MONDAY

Trapezius "Traps"

The trap is the most superficial upper back and neck muscle that is shaped like a trapezoid. It's responsible for stabilizing, moving and rotating the shoulder blades. The upper portion of the trap is usually the area of the muscle that becomes overworked ( “tight”) or weak. Most common reasons how this muscle becomes painful is due to overuse, stress, and poor posture. If the trap is overworked stretching would be a good way to relieve the tension; there’s a link for stretches posted in the comment section.

Check out our classes so you can learn how to massage and relieve pain and discomfort!

Do you know a couple that could use a date night away from the kids? Maybe someone who always seems to have sore/tight muscles?

We are now offering gift certificates for all of our classes. Stop in at Apotheke Wellness or give them a call to purchase today! 920-574-2853