Trigger points are also called muscle spasms. Technically they are areas of hyper-irritability in a muscle that may refer pain &/or numbness to another area. In other words, a trigger point is a “knot” in the muscle fibers which prevents the muscle fibers from lengthening to their longest length. Since muscles generally insert at a joint, when the shortened fibers are pulling on the insertion they are causing tension, limiting range of motion, and weakening the entire muscle because these fibers are basically out of commission.

Trigger Points and Stretching

A muscle originates on a bone, crosses over a joint, and inserts onto a bone that will move when the muscle contracts. This is the way the body moves, and it functions perfectly until a trigger point forms in the muscle. As the muscle shortens it is pulling on the insertion point and when you try to move in the opposite direction you feel stiff, inflexible. You may decide to stretch, however, people sometimes complain about feeling worse after stretching than they did before doing the stretch. To stretch a muscle, while it still has an active trigger point, could cause tiny tears to occur in the fibers, and could cause even more pain.

Consider this analogy. If you tied a rope onto a strong tree and then went straight across and tied the other end of the rope onto a flexible tree, the smaller tree would continue to stand straight. If you then tugged on the rope the flexible tree would bend. However, if you tied a knot, or two, or three, into the rope, the flexible tree would be leaning over. If you then pushed the bent tree so it was again standing up straight, you would only cause the knot in the rope to tighten, and you would be overstretching the fibers on either side of the knot. This is exactly what happens when you try to stretch a muscle that is shortened by knots in the fibers, without first releasing the trigger points.

Five Tips to Effectively Treat Trigger Points

As mentioned, the trigger points caused knots to form in the muscle and the shortening of the fibers put a strain on the insertion point on the other side of the joint. You can reverse this situation by doing the following steps:

1. Treat. Hold the pressure on each trigger point. In order to effectively stretch a muscle you need to first press on each trigger point, holding the pressure for 30-60 seconds.

2. Understand the Muscle Movement. Look at the muscle that you will be treating. To best treat and stretch a trigger point, you need to know what movement the muscle makes. For example, the muscles in the back of your neck will pull your head back so you can look up at the ceiling, and the muscle on your shoulder blade raises your arm. To stretch, you need to go in exactly the opposite direction as the movement of the muscle.

3. Stretch. Move so the muscle needs to stretch. For example, the trapezius muscle will raise your shoulder, so to stretch it you want to move your head away from your shoulder. You can accomplish this by dropping your head in the opposite direction while pulling your shoulder down toward the floor.

4. Press and Stretch for Optimal Benefit. To optimize the treatment, whenever possible, continue the pressure on the deactivated trigger point and then move your body so the muscle is forced to lengthen.

5. Slowly Move the Joint in a Smooth Circle. Slowly rotate your shoulder in a circle, move your leg so your hip joint loosens, curl and open your fingers fully, circle your neck, and arch your back like a cat. Finally, stop pressing on the trigger points but continue the slow, relaxed movement of your joints.

The more often you limber up your joints, the more flexible you will feel. Always go only to the point of “this feels great,” never trying to overstretch or make a movement that is beyond your comfort level. Stretching feels great when you have untied the knots that have held you bound!

© 2005 Julstro, Inc.

About the author: Julie Donnelly, LMT is a recognized authority in repetitive strain injuries, chronic pain, and carpal tunnel syndrome. Co-Author of Carpal Tunnel Syndrome-What You Don’t Know CAN Hurt You and The Pain-Free Triathlete, and the developer of the breakthrough consumer product The Julstro Self Treatment Kit for Repetitive Strain Injuries. She lectures and teaches self-treatment workshops worldwide, and she moderates an active forum on http://www.julstro.com For more information about muscle and joint pain, visit: http://www.ultimate-performance.us

1. Eat less – Remember what you mother used to tell you “Eat everything on your plate.”? Don’t do it. Eat until you feel satisfied. We often think we must clean our plates but we do it out of habit not necessity. Then we snack as a hobby not as a needed intake of food. Try using smaller plates. Eat 4 – 6 small meals per day. Eat most of your calories early in the day.

2. Drink more water – You should drink 8 eight ounce glasses of water each day. It is a hassle to continually count those glasses of water so just make sure you drink a glass every time you are in the kitchen. When you are on the road and stop for a soda, get a bottle of water instead. Water cleanses the waste from your body. It also makes you feel fuller so you will eat less.

3. Eat more fruit – Look back at the societies of the past. Did you see a really huge problem with obesity such as we have today? They rarely had that issue to contend with. What was their diet? Fruits and vegetables made up a large percentage of their diet. And besides an apple is easier to take with you and quicker to prepare than a sandwich.

4. Vegetables – As noted above, our ancestors must have had something right, after all there weren’t many fat pilgrims or Indians. Obesity is pretty much a modern condition.

5. Rice and potatoes – Easy to prepare and filling. Once again look back to the ancestors.

6. Exercise – Not in the gym. Let’s make it easy. Walk when you can. Park further out in the WalMart parking lot and walk to the door. Give up the elevator and use the stairs.

7. Spend time with friends and family – Very motivational when they tell you haw good you are looking and they will help occupy your time and mind so you are not thinking about food.

These are just a few common sense and relatively inexpensive weight loss tips to build your diet program around. Give them a try and see if you don’t start looking and feeling better.

About the author: David Snyder is an RN who is looking at the weight loss epidemic facing society.

Visit his blog at http://loseweight-dave.blogspot.com to look at more weight loss comments and to leave your comments about weight loss.

There are many methods of quitting cigarettes but the first and most important aspect is your acceptance of wanting to stop smoking. Without the mental commitment of actually wanting to stop smoking, you will most likely fail in your quest to quit.

It is quite easy to mentally prepare yourself for quitting smoking. Think of all the bad aspects of smoking, health implications, financial cost, and anti-social aspects. A friend once said “I suddenly thought one day, do I control the cigarettes or do they control me”, he went on to retake control of his life and stopped smoking 30 years ago.

Make A Plan: Write yourself a quit smoking plan, starting with setting a date for quitting day. Aim for a month ahead at most, no use putting it off too long. Make enquiries in your local area about quitting smoking clinics or groups. I was a member of a quit smoking group and it helped to encourage quitting smoking a great deal. Ask your doctor for help, explain that you seriously wish to stop smoking, they may prescribe nicotine patches or maybe the drug Zyban which certainly helps you to quit smoking. Your doctor may also refer you to a smoking clinic.

Do It! The day before your quitting date arrives prepare your mind and your environment for not smoking. If you smoke at home begin collecting all your smoking related together such as ashtrays, lighters, tobacco tins etc. At the end of the day you need to clear these items away, either into the bin or in the garage out of sight. Get an early night and prepare for tomorrow.

Start your first day as a non-smoker with a clear and confident mind, you are going to succeed!

Amazingly, your body will begin to clear smoking related chemicals and toxins within the first few hours and days of your last cigarette. The human body is a miraculous machine and will repair itself as much as it is able. Give it the chance.

The first few days can be difficult, mainly due to withdrawal symptoms. You may be irritable, grumpy and have a headache but believe me it will pass and you will be free of smoking.

Begin Life Without Cigarettes: Hopefully after a month or so has passed you will realise that smoking is not the first thing you think about when waking in the morning. It may be a subtle transition but it will happen. No longer will you worry about not having that packet of cigarettes in your pocket or handbag. Believe me you do not need them, it just takes a little determination to jump the first hurdle.

About the author: Ray is an ex-smoker who runs a smoking help website for people trying to quit smoking. Ray runs a small computer repair business and has over 9 years experience in the IT sector and over 2 years experience in internet marketing. Also writes about gadgets and gizmos.

For more ways to quit smoking visit http://www.waystoquitsmoking.co.uk