FROM THE OFFICE OF KERRY M. DAVIS LMT, CIMT
FROM THE OFFICE OF KERRY M. DAVIS LMT, CIMT
________________________________________________________________________Volume I, Issue I________
Welcome to the new format for the newsletter! I hope that you enjoy the information as my
goal is to focus more on education, because being informed puts you in better control of your
You will also find some changes to the website. Click below and go to 'Resources' in the menu
to find links to informative sites/services. While you are there, be sure to check the
weekly 'Blogspot' for some quick tips/insights. Please feel free to contact me at
email@example.com or go to the website at http://www.kdavis.massagetherapy.com
What's New Table of Contents
Infant Massage What's New........................pg. 1
Stretches & Exercises Spotlight On......................pg. 2
Expert's Corner.................pg. 1
Saturday August 15, 2009 Food For Thought.............pg. 4
Victor Parks & Recreation Stretching Out...................pg. 3
1290 Blossoms Dr. Simply Massage.................pg. 5
Victor NY 14564
Contact: 585.742.0140 EXPERTS' CORNER
Back 2 School! You Have a Choice in Your
Recovery! By Michael Carpin PT, MPT
Gift Certificates are a wonderful gift for the
teacher in your life to help him/her end the summer Physical Therapy is a medical specialty focused on
and prepare for the upcoming school year. You can treating the musculoskeletal and neuromuscular
customize your gift by adding “extras” such as a problems that affect individuals' ability to move the
Salt Glow or Foot Treatment! way they want in their daily lives. Physical therapists
provide pre- and posr- operative care, as well as
treatment for a wide range of work-, sports-, and other
stress related injuries. Treatment includes hands-on
care, therapeutic exercise, and patient education that
I am now on Facebook! Become a fan emphasize the independent management of the
of Massage Therapy by Kerry M. Davis LMT patients' condition by the patient. Most physical
and get updates on what's new in the world of therapy is covered by insurance; check with your
massage. Also look for upcoming educational specific plan for specific coverage. As a patient you
videos on stretching and self massage! can be seen by a physical therapist with or without a
physician referral. Check with your physical 1
EXPERTS' CORNER (continued)
therapist for details.
Victor Physical Therapy, a privately owned outpatient physical therapy practice, is now accepting patients.
Mike Carpin, physical therapist and owner of Victor Physical Therapy, draws upon his experience in hospitals,
outpatient private practice and home care to meet the needs of each patient. Located at 274 West Main Street in Victor
(the C & R Vision building), Victor Physical Therapy offers individualized, high quality rehabilitative care for people
recovering from surgery, athletic, work or other trauma-related injuries. We encourage you to stop by and check us
Spotlight On...Low Back Pain!
The Quadratus Lumborum
by Kerry M. Davis LMT, CIMT
The quadratus lumborum (QL). This muscle is guilty of causing debilitating low back pain, the kind that has
you crawling on your knees. Located just above the sacroiliac joint (where the hip articulates with the spine), this
muscle connects the iliac crest (hip bone) to the first four (L1-L4) vertebrae and also to the bottom (12th) rib.
WHAT IT DOES
The main function of the QL is to elevate or “hike” the hip, for instance when carrying a child or
stepping up, and lateral flexion (side bending). Together the muscles assist in lateral extension
(bend/lean backwards) and stabilization of the spine. Because it attaches to the bottom rib it is also an
integral component in forced exhalation such as coughing or sneezing. But this muscle is also involved
in bending and twisting movements which is when overloading tends to occur. Generally it is automatic
to engage in motions that place undue stress on the spine, this can be because we are unaware of the
degree to which our lumbar musculature is off balance and hypertonic (very tight).
WHAT CAUSES DYSFUNCTION
As we go through life we engage in activities in a certain body pattern and usually this pattern is uneven
causing undue wear on the joints and muscular imbalance. Because of this overloading occurs within muscles. For the
QL excess stress occurs when twisting and bending (i.e. picking a child up off the floor, moving furniture, or reaching
for an object), an uneven gait during running, traumatic fall, or automobile accident. This muscle also assists the
gluteals, specifically the gluteus medius, so if they are weakend compensation in the QL will occur.
A PAIN IN THE BUTT
The pain pattern from the QL can be felt in the lower buttock, at the sacrum, the hip, and
sometimes around the front of the body to the groin. Due to it's referral pattern it is common to first be
diagnosed with arthritis, disc problems, sciatica, or bursitis. But a troublesome QL can be labeled the
culprit when the pain is aggravated with bending to pick items up, coughing/sneezing, gardening,
climbing stairs, or rolling over in bed.
Massage therapy has proven extremely effective in eradicating trigger points, however in severe cases
cortisone shots may be used in an attempt to decrease inflammation. You can stay on top of your health by stretching
self massage. There are several ways to stretch the QL, the easiest to perform is to simply raise your
arms overhead and gently lean to one side. This can be performed seated or standing. The best
investment you can make for prevention is to purchase a tennis ball (massage the tennis ball between
your hips and ribs on either side of the spine).
Where do we go from here? Three things are key to keep in mind. 1. ALWAYS lift objects properly, no matter
how small and/or lightweight. 2. STRETCH! STRETCH! STRETCH! Maintaining a regular stretching routine has a
powerful impact in reducing muscle tension. 3. STRENGTHEN YOUR CORE: Strengthening the core will bring more
balance to the lower back muscles.
Core Stability and Injury Prevention: Learn how to maximize your Core Stability
By Brad Walker
WHAT IS CORE STABILITY?
Core stability is the coordinated effort of the deep muscles of the trunk, pelvis, hips, abdominal muscles and small
muscles along the spinal column. These muscles contract together to create force used to hold the spinal column in alignment.
The strength of these muscles is less important than their endurance and the co-contraction of the muscles to provide support.
Since these muscles must stabilize the spinal column during all movement they must have good endurance with enough strength
to counter forces placed on them during extreme activities. The muscles must be equal in strength and contract in correct
proportions to maintain the proper posture of the spine during all activities.
The deep muscles of the trunk and hip region are involved in core stability. The transverses abdominus (TA), the
multifidus (MF), internal oblique (IO), paraspinal, and the muscles of the pelvic floor are all essential for core stability. The
contraction of these muscles increases the force along the theracolumbar fascia that covers the spinal column. Intra-abdominal
pressure increases as well, increasing support to the lumbar spine. It has been shown that the TA and MF contract simultaneously
when movement of the limbs is anticipated. This stabilizes the spine and creates a solid base for all movement.
HOW DO YOU IMPROVE CORE STABILITY?
It is important to differentiate between core strengthening and core stability. Core stability deals with the ability to
stabilize the spinal column during all movements. This does not pertain to the strength of the muscles or force of their
contraction. The muscles involved are also different. Core strength deals with the superficial muscles of the core; the
abdominals, the gluteals, adductors, abductors, the spinal erectors and other trunk and hip muscles. Core stability deals with the
deeper trunk and hip muscles. Improving core stability requires working the muscles in their specific function. These muscles are
stabilizer muscles and therefore contract with a static or isometric contraction. They do not move, which means they must be
worked with static exercises. These muscles are under static stress all day long, as long as a person is standing or moving. This
requires a high degree of endurance, along with adequate strength to handle sport or fitness-related movements. The exercises
must stress endurance under increasing workloads to focus on gradual strengthening of the muscles while enhancing endurance.
Finally, the muscles must be worked in their correct anatomical position. The spine has a natural S-curve that is designed to
absorb the most shock and hold the body in correct alignment. Exercises for core stability must place the spine in its neutral
position to ensure adequate involvement of all the muscles.
When exercising to improve core stabilization it is essential that activities be done in correct alignment. It is also
important that all the muscles be recruited together and in correct proportions. Starting with static exercises to work the
endurance of the muscles in a controlled environment is a safe way to start building stability. Gradually increase the 3
difficulty with other joint and muscle involvement, as your comfort level increases, thereby working dynamic core stability. It is
important to get instruction on the proper performance of these exercises as well.
Core stability starts with recruiting the TA and MF muscles and you can train your body to do this by a technique called
“Hollowing.” To do this you lie on your back on the floor with your knees bent. There should be a natural space between your
lumbar region and the floor. Then you breathe in deeply while relaxing your abdominal muscles. Breathe out while pulling your
navel back toward your spine. Hold the contraction for 10 seconds, staying relaxed and allowing yourself to breathe in and out
while holding the tension. Repeat this for 5 to 10 repetitions. Once you can accomplish this activity successfully you can
progress to more dynamic exercises.
BODY WEIGHT EXERCISES
These exercises can be ether static or dynamic, meaning holding a contraction without movement or moving through a
range of motion while stabilizing the core. A static bodyweight exercise might look like the Side Plank. To perform this exercise
you lie on one side, keeping the top and bottom hips in alignment. The top arm is resting on your side and the bottom arm is bent
at the elbow, forearm on the floor, and the elbow directly under the shoulder. This arm braces the torso. Push up so there is a
straight line through the feet, hips and head. Hold the position and then slowly lower to the start. Gradually increase the time of
the hold (working toward a 30 second hold) and repeat for 2 to 3 repetitions on each side.
For a dynamic bodyweight exercise you might try the straight leg raise. Lie on your back with your knees bent. Make
sure your spine is in a neutral position and contract your abdominals for stability. Lift one leg straight in the air, making sure
your spinal alignment does not change. Then lift the other leg straight up as well. Lower one leg slowly toward the floor. Only
move down until you feel your back move (placing your fingers in the lumbar space may help to feel this at first.) Keeping the
abdominals tight, slowly bring the leg back up and repeat with the other leg. Perform 2 to 3 sets of 8 to 10 repetitions, alternating
legs during each set.
SWISS BALL EXERCISES, ETC.
The Swiss Ball adds an extra dimension to core stability training by adding the balance element. As with bodyweight
exercises, these exercises come in static or dynamic varieties as well. A good example of a static Swiss Ball exercise is the
Gluteal Bridge. To perform this you place your head and shoulders on top of the Swiss Ball with your feet on the floor. Feet
should be hip-width apart for stability. Slowly lift the hips, using the muscles of the hips and spinal column, until there is a
straight line through the knees, hips and shoulders. Do not raise the hips too high or allow the ribs to flare, causing
hyperextension of the back. Hold for 30 seconds and repeat for 2 to 3 repetitions.
Overhead Pulls are a good dynamic Swiss Ball exercise. Place your shins on the Swiss Ball and your hands on the
floor under your shoulders in the push-up position. Set the lumbar spine in a neutral position and make sure the
shoulders are stable by pulling the shoulder blades down and the chest out. Roll your legs backward over the
ball, maintaining a straight body position and good spinal alignment, until your arms are overhead. Continue to
brace the abdominals and pull yourself back to the beginning position. Do 2 to 3 sets of 5 to 10 repetitions.
And remember; stretching is important too!
Stretching is one of the most under-utilized techniques for improving athletic performance and getting rid of those annoying
sports injuries. Don't make the mistake of thinking that something as simple as stretching won't be effective.
*Article by Brad Walker. Brad is a leading stretching and sports injury consultant with nearly 20 years
experience in the health and fitness industry. For more articles on stretching, flexibility and sports injury,
please visit The Stretching Institute.
F ood For Thought
According to researchers at the USDA Human Nutrition Center (HNC),
blueberries rank hands down number one with regards to natural
antioxidant content. This is in comparison to 40 other fruits and
The role of antioxidants is to neutralize free-radicals, the by-products of energy
metabolism. Free radicals are responsible in part for cancer, cellular degeneration, and other age related
diseases. Anthocyanin, the pigment that makes blueberries their dark purplish blue, is thought to be a key
agent in the disease fighting process. 4
Alzheimer and Strokes: In another study conducted by the USDA, it was found that feeding
blueberries to elder laboratory rats markedly reduced age related declines in mental capacity. This
finding alone has major implications for human cognitive decline, namely Alzheimer’s and other age
related cognitive diseases. The natural phytochemicals found in blueberries have also been found
to help prevent further brain damage from strokes.
High Colesterol: Try incorporating the dynamic blueberry into your daily regime. It is postulated
that blueberries may reduce the build-up of bad cholesterol that contributes to heart disease. Once
again, the dark pigmented skin, rich in antioxidants are thought to play a key role in cholesterol
reduction. The American Chemical Society is researching the potential of extracting the health
supporting compounds from blueberries for development into nutraceuticals for those who do not
respond well to current statin drugs. While a novel idea, prescription drugs and vitamin
supplements simply cannot replace nature’s whole goodness.
Urinary Tract Infections: How about some blueberries? Rutgers University researchers have
isolated yet another blueberry compound that appears to promote urinary tract health. It appears
that epicatechin; another natural and beneficial component of the blueberry inhibits the ability of
some types of infectious bacteria to adhere to the walls of the urinary tract.
Eyesight Problems: European studies have documented the relationship between the regular
consumption of bilberries (the European cousin of the American blueberry) and improved eyesight.
A natural preventative for macular degeneration? The studies continue.
The belief that certain foods have medicinal and other healing properties has been with us since
Hippocrates stated “Leave your drugs at the chemists’ if you can heal your patient with food.” Today
whole foods and their potential for healing and providing one with a natural body balance is more I
mportant than ever before given our processed food environment.
The powerful antioxidant properties of the blueberry appear to play a conclusive role in the prevention and
delay of certain diseases such as cancer, cardiovascular issues, and the aging process.
Blueberries are available almost year round and are easy to incorporate into fruit dishes, salads, and
home made jams. Of course, blueberries are a delicious snack all by themselves.
Dr. Linda Posch MS SLP ND: Treats her patients with an eclectic approach and is a firm believer in the practice of
yoga in order to help her patients achieve a body balance. She owns a laboratory where she customizes
whole food liquid vitamins and other custom supplementation for her patients.
Simply Massage...Final Thoughts
The field of Massage Therapy is ever growing and we find that the
highly touted, but for some people carry no meaning. Here is where I
would like to
Circulation. Massage is well known for increasing it. But what does it mean and how does that
affect you? Circulation is the movement of blood through our body. It's function is to bring nutrients
to the various systems of the body and then take away waste products. As we know, our muscles over time
change their state becoming overly tight and/or overly weakened causing an imbalance in the flow of
blood so that certain areas are unable to properly flush out metabolic by products at the same time not
receive adequate nutrients. This creates a cycle that feeds upon itself.
During a massage the manipulation of the tissues causes blood to flood the system, much like when
you engage in physical exercise. A massage therapist will also utilize techniques that will assist in
that blood flushing it's waste products to the nearest lymph nodes, thus manually simulating
circulation at the same time enhancing the effects.
So why should we care? Massage is able to break the cycle and get an adequate supply of nutrients
to the muscles at the same time flush out stagnant by products. This is desired because as blood
becomes restricted knots form in muscles causing further restriction, but also causing pain, restricted
movement, and compensation of other structures. It is an extremely useful modality in enhancing our
health, enjoyable, and cost effective as a preventative health care investment! Contact Kerry M. Davis LMT,
CIMT firstname.lastname@example.org or http://www.kdavis.massagetherapy.com 6