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Shoulder Muscle Balance Routine

Sat, 18 Jul 2026 02:17:05 GMT

Correction of muscle balance

Medically reviewed by Dag Ronhovde, BSc.PT — physiotherapist at Bayview Physiotherapy , Nanaimo, BC.

Quick answer: A shoulder muscle balance routine corrects the imbalance between an overactive chest/internal rotator group and an underactive scapular stabilizer/external rotator group. The routine below uses 7 exercises — mobility, scapular activation, external rotation strength, and integration — done 3 times per week, and can be performed at home with a resistance band or at the gym with light dumbbells.

This is the follow-up to Shoulder Muscle Imbalance: Causes, Symptoms & Fix. If you haven't read that post yet, start there to understand which pattern you're correcting before jumping into the routine.

Before You Start: 3 Rules for This Routine

Control before load. Master the movement pattern with no or light resistance before adding weight. Poor scapular control with heavy load reinforces the imbalance instead of fixing it.

Slow and full range. These exercises work because of quality, not speed. A 2–3 second controlled tempo through full range recruits the stabilizers this routine targets.

Stop if sharp pain occurs. Muscle fatigue and mild burn are expected. Sharp, pinching, or radiating pain is not — stop and get assessed before continuing.

The 7-Exercise Shoulder Muscle Balance Routine

1. Thoracic Extension Mobilization

Purpose: Restores mid-back mobility so the shoulder doesn't compensate for a stiff spine.

How to do it: Lie on your back with a foam roller placed horizontally under your shoulder blades. Support your head with your hands, feet flat on the floor. Gently extend backward over the roller, then curl back up. Move slowly through 8–10 reps, walking the roller slightly up the spine each set.

Sets/reps: 2 sets of 8–10 reps

2. Pec Minor Doorway Stretch

Purpose: Releases the tight anterior chain that pulls the shoulders forward.

How to do it: Stand in a doorway with your forearm on the frame, elbow bent to 90 degrees and raised to shoulder height. Step forward through the doorway until you feel a stretch across the front of the shoulder and chest. Hold, then switch sides.

Sets/reps: 3 holds of 30 seconds per side

3. Prone Y-Raise

Purpose: Activates the lower trapezius, one of the most commonly underused scapular stabilizers.

How to do it: Lie face down on a bench or the floor, arms extended overhead in a "Y" shape, thumbs pointing up. Squeeze the shoulder blades down and together as you lift your arms a few inches off the ground. Lower with control.

Sets/reps: 3 sets of 12–15 reps (light or no weight)

4. Wall Slides

Purpose: Trains the shoulder blades to rotate upward correctly during overhead movement — a common failure point in impingement.

How to do it: Stand with your back, head, and arms against a wall, elbows and wrists touching the wall in a goalpost position. Slowly slide your arms overhead while keeping contact with the wall, then return to start.

Sets/reps: 3 sets of 10 reps

5. Band External Rotation

Purpose: Directly strengthens the infraspinatus and teres minor to counter dominant internal rotators — the single most important exercise for correcting rotator cuff imbalance.

How to do it: Anchor a resistance band at elbow height. Hold the band with your elbow tucked at your side, bent to 90 degrees. Rotate your forearm outward against the band's resistance, keeping the elbow pinned to your ribs. Return with control.

Sets/reps: 3 sets of 15 reps per side

6. Serratus Push-Up Plus

Purpose: Strengthens the serratus anterior, which stabilizes the shoulder blade against the rib cage during pushing and overhead movement.

How to do it: From a push-up position (knees down if needed), keep your elbows straight and push your upper back toward the ceiling, protracting the shoulder blades, then relax back down. This is a small movement — no elbow bend required.

Sets/reps: 3 sets of 12 reps

7. Overhead Carry

Purpose: Integrates everything above into a loaded, functional pattern once control is established.

How to do it: Press a light dumbbell or kettlebell overhead with full elbow lockout. Walk 20–30 steps while keeping the shoulder blade set and the core braced, then switch arms.

Sets/reps: 2–3 sets of 20–30 steps per side

Sample Weekly Schedule

Monday Full routine (all 7 exercises)

Tuesday Rest or light cardio

Wednesday Full routine (all 7 exercises)

Thursday Rest or light cardio

Friday Full routine (all 7 exercises)

Weekend

Rest, or exercises 1–2 (mobility/stretch only) if desk-bound all week

How to Progress the Routine Over Time

Weeks 1–2: Focus entirely on movement quality. Use little to no resistance — the goal is teaching the scapular stabilizers to fire correctly.

Weeks 3–6: Add light resistance (band tension or 2–5 lb dumbbells) once the pattern feels controlled and fatigue-free through full range.

Weeks 7–12: Progress load gradually and add the overhead carry with heavier weight. This is typically when strength symmetry between internal and external rotators normalizes.

For the underlying causes this routine addresses, see Shoulder Muscle Imbalance: Causes, Symptoms & Fix.

Frequently Asked Questions

How often should I do shoulder muscle balance exercises?

Three sessions per week is sufficient for most people to see measurable improvement in scapular control and rotator cuff strength within 4–6 weeks. Daily training isn't necessary and can lead to overuse without adequate recovery.

Do I need a gym for this routine, or can I do it at home?

The full routine can be done at home with just a resistance band, a wall, and a foam roller. A gym adds the option of dumbbells for the prone Y-raise and overhead carry as you progress, but it isn't required to see results.

Can this routine fix rounded shoulders?

Yes, when combined with postural awareness throughout the day. The pec minor stretch and thoracic mobilization address the tightness pulling the shoulders forward, while the scapular and rotator cuff exercises build the strength needed to hold a corrected position.

Should I feel sore after this routine?

Mild muscle fatigue in the upper back and shoulder blade area is normal, especially in the first two weeks as underused stabilizers are activated. Sharp joint pain or pain that lasts more than 48 hours is not normal and warrants a physiotherapy assessment.

Want a Routine Built for Your Specific Imbalance?

This routine covers the most common shoulder imbalance pattern, but not everyone's pattern is the same — some people need more emphasis on mobility, others on strength, and some have a red-flag issue that needs to be ruled out first. If you're in Nanaimo, book a shoulder assessment with Bayview Physiotherapy at Woodgrove Pines Health Clinic and we'll build a routine specific to your findings.

About the author: Dag Ronhovde, BSc.PT, is a physiotherapist at Bayview Physiotherapy, Woodgrove Pines Health Clinic, Nanaimo, BC.

Have questions about this routine or your shoulder pain? Contact Bayview Physiotherapy or call 250-390-2003.

The Importance of Proper Muscle Balance in Shoulder Injuries

dag1964@me.com (Dag Ronhovde) — Sat, 02 Aug 2025 22:16:14 GMT

Shoulder muscle balance, are you in balance?

Shoulder Muscle Imbalance: Why It Causes Pain and How to Fix It

Quick answer: Shoulder muscle imbalance happens when one muscle group (usually the chest and internal rotators) becomes stronger or tighter than its opposing group (usually the scapular stabilizers and external rotators). This pulls the shoulder blade and joint out of their optimal position, increasing the risk of rotator cuff tears, shoulder impingement, and recurring pain. It is one of the most common — and most fixable — root causes of shoulder injury.

Medically reviewed by Dag Ronhovde, BSc.PT, physiotherapist at Bayview Physiotherapy, Nanaimo, BC.

What Is Muscle Balance in the Shoulder?

The shoulder is the most mobile joint in the human body, but that mobility comes from a trade-off: it relies on muscles and soft tissue for stability rather than bone-on-bone congruency, unlike the hip.

Muscle balance refers to the relative strength, endurance, and flexibility between opposing muscle groups that control the shoulder. Three relationships matter most:

Muscle Pairing Role Common Imbalance

Anterior vs. posterior (pec major/minor vs. rhomboids, mid/lower traps)

Controls shoulder blade position

Anterior chain overpowers posterior

Internal vs. external rotators (subscapularis vs. infraspinatus, teres minor)

Centers the humeral head in the socket

Internal rotators dominate

Upper vs. lower trapezius

Governs scapular upward rotation

Upper trap overactivity, lower trap weakness

When one side of these pairings dominates, shoulder mechanics shift, joint stress increases, and injury risk climbs — even without a single traumatic event.

What Causes Shoulder Muscle Imbalance? (4 Main Causes)

1. Overactive anterior chain — Years of pressing exercises (bench press, push-ups) or prolonged desk posture overdevelop the chest and front-of-shoulder muscles, pulling the shoulders forward.

2. Weak scapular stabilizers — The rhomboids, serratus anterior, and lower trapezius are frequently underused, leading to poor shoulder blade control and a higher risk of impingement.

3. Dominant internal rotators — Internal rotation strength commonly outpaces external rotation, particularly in throwing athletes and gym-goers who skip rear-shoulder work. This compromises joint centration and raises the risk of labral or rotator cuff damage.

4. Limited thoracic mobility — A stiff mid-back forces the shoulder joint to compensate for lost motion, driving overuse injury in the rotator cuff and biceps tendon.

Why Fixing Muscle Balance Matters

- Restores normal biomechanics — Balanced muscle function keeps the scapula and glenohumeral joint properly aligned, reducing abnormal tissue wear.

- Improves stability and control — The rotator cuff and scapular stabilizers must work together for dynamic joint stability, especially during overhead or loaded movement.

- Reduces re-injury risk — Rehab that only treats the painful site, without correcting the underlying imbalance, is a leading reason shoulder injuries recur.

- Enhances performance — Athletes with symmetrical shoulder strength generate more power with less breakdown risk; desk workers move and lift with less pain.

How to Fix Shoulder Muscle Imbalance: 5 Steps

1. Postural re-education — Train neutral shoulder and spine alignment during daily tasks, not just during workouts.

2. Scapular control exercises — Activate the mid/lower trapezius with prone Y-raises, wall slides, and serratus push-ups.

3. External rotator strengthening — Use resistance bands or light dumbbells to target the infraspinatus and teres minor.

4. Targeted mobility work — Restore thoracic extension and release pec minor tightness to allow full, pain-free shoulder motion.

5. Progressive loading — Once control is established, advance to integrated compound movements like overhead carries and landmine presses.

Frequently Asked Questions

What is the most common shoulder muscle imbalance?

The most common pattern is a dominant, tight anterior chain (chest and internal rotators) paired with weak posterior scapular stabilizers (rhomboids, lower trapezius) — often called "upper crossed syndrome" when it involves the neck as well.

Can shoulder muscle imbalance cause rotator cuff tears?

Yes. When internal rotators overpower external rotators and the scapular stabilizers are weak, the humeral head is poorly centered in the socket during movement, increasing shear stress on the rotator cuff tendons over time.

How do I know if I have a shoulder muscle imbalance?

Common signs include rounded shoulders at rest, pain with overhead reaching, a shoulder blade that "wings" or moves asymmetrically, and one side feeling noticeably weaker in external rotation than internal rotation. A physiotherapy assessment can confirm the specific pattern.

How long does it take to correct a shoulder imbalance?

With consistent scapular and rotator cuff strengthening, most people notice improved control within 4–6 weeks, though full strength symmetry often takes 8–12 weeks depending on the severity of the imbalance.

Get a Professional Shoulder Assessment

Muscle imbalances are easy to miss without a hands-on assessment — two people with the same symptom can have opposite underlying patterns. If you're in Nanaimo and dealing with shoulder pain, stiffness, or a nagging injury that keeps coming back, book an assessment with Dag Ronhovde PT at Woodgrove Pines Health Clinic. We'll identify your specific imbalance pattern and build a targeted correction plan.

Next in this series: a step-by-step shoulder muscle balance routine you can start at home or in the gym.

About the author: Dag Ronhovde, BSc.PT, is a physiotherapist at Bayview Physiotherapy, Woodgrove Pines Health Clinic, Nanaimo, BC.

Have questions about your shoulder pain or want a personalized routine? Contact Bayview Physiotherapy or call 250-390-2003.

Dynamic Muscle Stability and core stability

dag1964@me.com (Dag Ronhovde) — Sat, 02 Aug 2025 21:56:52 GMT

Science of muscle re-activation after injury!

Unlocking the Power of Dynamic Muscle Stability: Mark Comerford’s Approach

Dynamic muscle stability is more than just building strength—it's about training your body to control movement and protect your joints, both in sport and daily life. Mark Comerford, an internationally respected physiotherapist & author, champions this concept through his clinical approach, Kinetic Control, emphasizing quality movement and precise stability retraining.

What is Dynamic Muscle Stability?

Dynamic muscle stability means maintaining control of joints while the body is in motion. Instead of simply moving or lifting, these exercises teach your muscles to stabilize and guide joints even as you bend, reach, or shift direction.

Comerford’s Principles Explained

Local vs. Global Muscles: Comerford distinguishes between deep, local muscles that control individual joints (like the transversus abdominis) and larger, global muscles that stabilize during more complex movements. Both must work in harmony.
Low-Load Precision: Early training uses gentle, non-fatiguing contractions in pain-free, neutral positions to re-establish control—not just build bulk or strength.
Mastery Before Progression: Quality of control takes precedence. Only when you can sustain correct activation without pain or fatigue should you add more complex or loaded movements.
Functional Progression: Once control is established, challenge stability with real-world motions: moving limbs, rotating, or balancing—always ensuring joint stability is maintained.

Clinical Testimony: Dag Ronhovde, BSc.PT – 35 Years of Physio Excellence

Dag Ronhovde, a physiotherapist with 35 years of experience, has personally attended multiple courses with Mark Comerford. Thanks to Comerford’s comprehensive teachings, Dag has consistently witnessed outstanding results helping clients from all walks of life regain their functionality. The principles of dynamic muscle stability have empowered Dag to address pain, restore movement control, and greatly enhance quality of life for clients across a wide spectrum of needs.

Why Does Dynamic Stability Matter?

Proper stability training:

Prevents injuries and recurring pain by correcting faulty movement patterns.
Enhances athletic and daily performance through more efficient, coordinated muscle action.
Builds lasting resilience and confidence in movement, whether you’re lifting groceries or playing sports.

Takeaway

Focusing on dynamic muscle stability, as outlined by Mark Comerford and validated by experienced clinicians like Dag Ronhovde, lays a vital foundation for pain-free movement, injury prevention, and improved physical performance. Start with control, progress functionally, and make stability a key component of your training routine.

Contact us for a detailed body balance assessment and your personilized exercise program.

#MuscleBalance #MarkComerford #KineticControl #MotorControl #MovementDysfunction #NeuromuscularControl #DynamicStability #MovementTherapy #RehabScience #FunctionalRehab #StabilityTraining #CorrectiveExercise #PosturalControl #ClinicalMovementAnalysis #MovementHealth

How the New MAGNETOLITH® EMTT Device Is Revolutionizing Injury Therapy at Our Clinic

dag1964@me.com (Dag Ronhovde) — Sat, 02 Aug 2025 21:40:44 GMT

What Is EMTT and How Does It Work?

At our clinic, we are proud to introduce a groundbreaking innovation in injury recovery and pain management: the MAGNETOLITH® EMTT (Extracorporeal Magnetotransduction Therapy) system. This state-of-the-art technology is not just a new addition—it's transforming how we approach musculoskeletal injuries, chronic pain, and rehabilitation, offering patients faster, more effective, and more comfortable healing experiences.

What Is EMTT and How Does It Work?

EMTT is a non-invasive therapy that delivers high-energy electromagnetic pulses into injured or painful tissues. These pulses penetrate deeply—without heating the tissue—thanks to their high oscillation frequency (100–300 kHz) and powerful field strength (starting at 10 mT and going significantly higher).

Unlike traditional shockwave therapies (ESWT), which use mechanical energy, EMTT works on a cellular and biochemical level.

The MAGNETOLITH® device stimulates cellular processes by:

Restoring membrane potential of damaged cells,
Activating ion channels (e.g., sodium-potassium pump),
Enhancing blood flow and oxygenation,
Promoting collagen synthesis and tissue regeneration.

Why Our Clinic Chose the MAGNETOLITH®

We selected the MAGNETOLITH® from STORZ Medical because it offers unmatched performance in terms of depth of penetration, treatment flexibility, and patient comfort. Here’s why it stands out:

Non-invasive and fast (sessions typically last 5–20 minutes)
No need to undress—treatment can be done fully clothed
Minimal side effects and no recovery downtime
Precision control: frequency adjustable up to 10 pulses/sec

Its ergonomic design makes it easy to use for our staff, and patients consistently report feeling comfortable and relaxed during treatment.

Injury Healing: A Game-Changer

The MAGNETOLITH® is proving especially powerful for:

Acute and chronic sports injuries
Tendon and ligament overuse
Osteoarthritis and joint degeneration
Back pain and radiculopathy
Delayed bone healing or nonunion fractures

How It Helps Injuries Heal Faster:

Cellular Regeneration : Reactivates damaged cells by restoring energy exchange across membranes.
Inflammation Reduction : Helps ease swelling and pain, speeding up natural recovery.
Improved Circulation : Boosts microcirculation and tissue oxygenation—crucial for healing.
Collagen & Bone Matrix Stimulation : Promotes new tissue growth and bone density recovery.
Pain Relief : Patients often report noticeable pain reduction after just a few sessions.

Real Impact at Our Clinic

Since adopting the MAGNETOLITH®, we've seen:

Faster return-to-play times for athletes
Improved recovery for patients with chronic joint pain
Enhanced outcomes when combined with physiotherapy and ESWT
Increased patient satisfaction and reduced reliance on medications or invasive procedures

Is EMTT Right for You?

EMTT is ideal for many patients dealing with musculoskeletal pain, injury, or inflammation. However, it’s not recommended for those with pacemakers, during pregnancy, or in areas near the brain. We always perform a detailed evaluation to ensure safety and appropriateness.

Ready to experience the next generation of healing?

If you're recovering from an injury or battling chronic pain, schedule a consultation to see how the MAGNETOLITH® EMTT system can help you heal naturally, safely, and effectively—without surgery or downtime.

Contact us today to learn more or book your first session. Your path to recovery just got a lot faster.

#EMTT #Magnetolith #Magnetotransduction #MagneticTherapy #STORZMedical #NonInvasiveTherapy #PainRelief #ChronicPainRelief #DrugFreeRelief #InjuryRecovery #FasterHealing #TissueRepair #SportsInjuryRecovery #HealingTech #RegenerativeTherapy #MoveBetter #RestoreFunction #DeepHealing #AdvancedRehab #CellularHealing

Sports Injuries : What to do next?

dag1964@me.com (Dag Ronhovde) — Sat, 02 Aug 2025 20:39:11 GMT

Your Ultimate Guide to Surviving Sports Injuries

Medically reviewed by Dag Ronhovde, BSc.PT — physiotherapist at Bayview Physiotherapy , Nanaimo, BC.

Quick answer: In the first 48–72 hours after a sports injury, protect the area, avoid aggravating movements, and manage swelling with ice, compression, and elevation.

Most sprains and strains benefit from introducing gentle, pain-free movement within a few days rather than complete rest. An early physiotherapy assessment — ideally within the first week — identifies the extent of the injury, rules out anything more serious, and gets you on the fastest safe path back to activity.

What to Do Immediately After a Sports Injury

Whether it's a rolled ankle on the trail, a pulled hamstring at soccer, or a tweaked shoulder in the gym, what you do in the first hour matters. Two frameworks guide early injury care: PRICE and the newer MEAT approach.

The PRICE Protocol

Protection — Stop the activity and protect the injured area with a brace, sling, or splint if needed. Continuing to play on an acute injury risks turning a minor issue into a major one.

Rest — Avoid using the injured area for the first 24–48 hours to allow initial healing to begin.

Ice — Apply an ice pack wrapped in a cloth for 15–20 minutes every 2–3 hours to help control pain and swelling.

Compression — Wrap the area with an elastic bandage snugly enough to limit swelling, but not so tight that it restricts circulation.

Elevation — Raise the injured limb above heart level when possible to help reduce swelling.

The MEAT Protocol

For less severe injuries, or once the acute swelling phase has passed, many physiotherapists now recommend transitioning to MEAT:

Movement — Gentle, pain-free motion rather than complete immobilization

Exercise — Specific, guided exercises to restore strength and range of motion

Analgesics — Safe pain relief as needed, used to support movement rather than avoid it

Treatment — Prompt professional assessment and care

The shift from PRICE to MEAT reflects a broader trend in sports medicine: prolonged rest can delay healing, while early, controlled movement often speeds recovery when the injury allows for it.

When to Seek Emergency Care Instead

Most sprains and strains can be managed with first aid and a physiotherapy assessment, but some signs mean you should go straight to urgent care or the emergency room:

**A visible deformity or a joint that looks out of place

**An audible snap or pop followed by an inability to bear weight or use the limb

**Numbness, tingling, or a limb that appears pale or cold

**Severe, worsening pain not controlled by rest and ice

**Any head injury with loss of consciousness, confusion, or worsening headache

Why Early Physiotherapy Assessment Matters

Seeing a physiotherapist early — ideally within the first week — does more than confirm what you already suspect. It shapes the entire trajectory of your recovery.

What Happens at a Physiotherapy Assessment

History taking — How the injury happened, your sport, and relevant medical history help narrow down what structures are likely involved.

Hands-on examination — Your physiotherapist palpates and moves the area to identify which tissues are affected and how severely.

Movement analysis — Squatting, walking, or sport-specific movements reveal how your body is compensating around the injury.

Special tests — Balance testing and side-to-side comparisons of strength and flexibility help confirm the diagnosis and establish a baseline to track progress against.

Treatment Approaches That Speed Recovery

Manual Therapy

Hands-on techniques — soft tissue massage, joint mobilization, and targeted stretching — reduce pain and restore movement, complementing your active rehab program.

Exercise Therapy

A progressive program of pain-free movement, strength building, and balance training is the core of most recoveries. This is not a return to full training on day one — it's a structured build-up designed to restore function without risking re-injury.

Adjunct Therapies

Modalities such as TENS, therapeutic laser, ultrasound, and taping are sometimes used alongside manual and exercise therapy to manage pain and support tissue healing, particularly in the early stages.

Recovery Timelines by Injury Type

Injury Type : Typical Early Approach

Ankle sprain Initial gentle motion, progressing to strength and balance training

Muscle strain Begin with pain-free movement, followed by gradual stretching and strengthening

Tendinitis Focus on load management, progressive strengthening, and technique adjustment over an extended period.

Every injury and every athlete heals at a different pace. As a general rule, you're ready to return to full activity when you have full strength, no pain during the activity, no compensation or limping, and confidence in the injured area under load.

Preventing the Next Injury

Recovery is also a window for prevention. A physiotherapist can screen your movement patterns, identify underlying issues like muscle imbalances or restricted mobility, and build a program to address them — reducing the likelihood of the same injury, or a related one, happening again.

Frequently Asked Questions

Should I use ice or heat for a new sports injury?

Ice is generally recommended in the first 48–72 hours after an acute injury to help control swelling and pain. Heat is more appropriate later in recovery, once acute swelling has settled, to help relax tight muscles and improve blood flow.

How soon after a sports injury should I see a physiotherapist?

Ideally within the first week. Early assessment identifies the severity of the injury, rules out anything requiring further medical investigation, and allows treatment to begin before compensation patterns or stiffness set in.

Is rest or movement better for a sprain or strain?

A short period of rest and protection in the first 24–48 hours is appropriate, but prolonged complete rest can slow healing. Most sprains and strains recover faster with an early transition to gentle, pain-free movement guided by a physiotherapist.

How do I know if my injury needs emergency care instead of physiotherapy?

Signs that warrant emergency care include visible deformity, an audible snap followed by inability to bear weight, numbness or a cold/pale limb, severe uncontrolled pain, or any head injury involving loss of consciousness or confusion.

Get Back in the Game Faster

Sports injuries feel like a setback, but with the right first aid and an early physiotherapy assessment, most athletes recover fully — and some come back stronger than before. If you're in Nanaimo and dealing with a fresh injury or one that hasn't fully healed, book an assessment with Bayview Physiotherapy at Woodgrove Pines Health Clinic.

About the author: Dag Ronhovde, BSc.PT, is a physiotherapist at Bayview Physiotherapy, Woodgrove Pines Health Clinic, Nanaimo, BC.

Have questions about a recent injury? Contact Bayview Physiotherapy or call 250-390-2003.

Muscle Energy Technique Manual Therapy

dag1964@me.com (Dag Ronhovde) — Fri, 01 Aug 2025 22:34:48 GMT

Understanding Muscle Energy Technique: What It

Is and Why It’s Beneficial

Understanding Muscle Energy Technique: What It Is and Why It’s Beneficial

If you’ve ever experienced tight muscles, restrictions in your movement, or joint pain, you’re not alone. Many people seek out therapies to improve mobility and relieve discomfort—and one evidence-based, gentle approach is the:

Muscle Energy Technique (MET) .

Whether you’re an athlete, someone recovering from injury, or just dealing with everyday muscle tension,

MET can offer relief and restore function safely.

What Is Muscle Energy Technique (MET)?

Muscle Energy Technique is a manual therapy tool commonly used by physiotherapists, osteopaths, chiropractors, and massage therapists. Unlike passive treatments where the practitioner does all the work, MET is active: you, the patient, play an essential role.

Here’s how it works:

The therapist moves your muscle or joint to the point where more movement is restricted.
You then gently contract a specific muscle or muscle group against resistance provided by the therapist. This contraction typically lasts 5–10 seconds.
After relaxing, the therapist helps guide the muscle or joint further into its newly available range.
This cycle is typically repeated a few times.

The controlled, gentle contractions help reset the muscle’s tension and promote

increased flexibility and mobility.

Why Does It Work?

MET is rooted in well-studied physiological principles:

Autogenic Inhibition : Contracting a muscle activates sensors called Golgi tendon organs, which tell that muscle to relax afterwards. This paves the way for a deeper stretch and lengthening.
Reciprocal Inhibition : Contracting one muscle (like your biceps) signals its opposing muscle (the triceps) to relax. By targeting the correct muscles, therapists can “unlock” stubborn tightness.

Types of MET

Two main types are commonly used:

Post-Isometric Relaxation (PIR) : The tight muscle contracts isometrically (without changing length), followed by a stretch.
Reciprocal Inhibition : The muscle opposite the tight one is contracted, causing the tight muscle to relax.

When Is MET Used?

MET is versatile and beneficial for many situations:

Restricted joint mobility (neck pain, back pain, frozen shoulder)
Muscle tightness or shortening
Poor posture
Sciatica or nerve pain aggravated by muscle tension
Mild scoliosis and leg length discrepancies
Muscle injuries and contractures

Because it’s gentle and controlled, MET is generally safe for most people, except those with acute fractures, open wounds, severe osteoporosis, or certain cancers affecting the bones.

The Benefits: Why Choose MET?

Active Participation : You’re involved in your recovery, which enhances awareness and improves outcomes.
Gentleness : It’s much less forceful than other joint or muscle manipulation techniques, lowering the risk of injury.
Customization : Techniques can be tailored to each person’s needs, body, and specific problem.
Lasting Improvements : MET is designed not just for pain relief, but for restoring healthy muscle function and joint mobility—benefits that usually outlast your appointment.
Versatility : It can be combined with other therapies or adapted for self-care with professional guidance.

Conclusion

Muscle Energy Technique stands out for its effectiveness, safety, and patient involvement. By using your own muscle contractions in a guided, therapeutic way, MET helps “reset” muscle and joint function, easing pain and restoring greater movement. If you’re seeking a gentle yet powerful therapy to help you move and feel better, MET is worth considering.

Always consult with a qualified healthcare provider to see if MET is suitable for your particular needs and condition.

Bayview Physiotherapy has practiced this type of manual therapy for the past 35 years with excellent results. Come and see us and give us a try !

"DonJoy Knee Braces for ACL Injuries and Osteoarthritis: Custom Support for Stability, Pain Relief, and Active Recovery"

Wed, 10 Jul 2024 06:26:04 GMT

Knee bracing can help protect your knees and keep you active

So whether you are recovering from a surgery, have osteoarthritis (OA) or just want to avoid ligament injury, custom knee braces are certainly worth considering. If you decide to go with custom knee braces, companies like DonJoy do a great job with support and fit leading to osteoarthritis relief as well as giving protection in these cases. This article aims to review the myriad of benefits custom knee braces can have across the spectrum of usage including after surgery rehabilitation, OA management and injury prevention.

Knee surgery can be painful and tough on the body to recover from. Custom knee braces can help patients recover by providing a more personalised fit to their brace and specific support to the knees, providing stability to the joint and assisting with alignment while resting. A custom knee brace helps stabilise the knee and reduces pain, swelling and can aid in recovery. Custom knee braces from DonJoy provide targeted support to aid with mobility and recovery and help get patients back to their normal activities faster with reduced pain.

Many OA cases result from wear and tear that causes medial compartment pain, and an unloaded brace can help by offloading the weight out of the knee joint and distributing it to other areas of the brace, away from the damaged area. [caption width=370] DonJoy products are designed to unload the arthritic portion of the knee[/caption] What this all means is we can wear knee braces to help minimise pain and move about more freely. On top of that, we have evidence that the braces help to slow down the disease process. One of the concerns in treating osteoarthritis is continued damage to the affected structures.

Ligament injuries that require ACL (anterior cruciate ligament) or MCL (medial collateral ligament) tears can be quite debilitating. Custom knee braces from DonJoy can provide the needed support to a knee while it continues to heal. The brace provides some level of protection, while stabilising the joint, reducing the pain, and allowing for proper ambulation during healing times. These supports can be quite helpful for a person who is in need of rehabilitation, as well as athletes and active persons that want to make sure they are able to return to the sports and activities that they are most involved in.

It is easier to prevent injury before it happens than to fix it after the fact. For this reason, DonJoy's custom knee braces are great for use as a preventative method. Anyone prone to sports injuries or people who simply cannot afford to take a break can wear the braces during exercises to prevent painful ligament strains and tears before they happen. DonJoy's marvelous knee braces help reduce the user's risk of sustaining a knee injury while performing high-impact activities.

Managing osteoarthritis? There is no better brace than the DonJoy Defiance OA Adjustable Knee Brace. This brace allows for dynamic medial or lateral compartment unloading, either with the lightest weight or in-line loadings, making this ideal for continuous wear providing relief and getting OA patients active again.

ACL injuries are injuries where the knee often sustains a sudden stress causing a tearing of the ligament often occurred in sports with fast turns, jumps or changes of direction, and the custom knee device can prevent these common injuries by providing heavy support to the knee joint. the company’s ACL braces are specially designed to provide knee stabilisation and reduce ACL stress, giving users confidence in their activities with a decreased risk of ACL injury.

The benefits of custom knee braces are extensive and they cover a wide range of knee problems from post surgical re-hab to the treatment of advancing osteoarthritis, acute ligament injuries and injury prevention. The benefits of a new custom fit DonJoy knee brace helps people maintain their mobility, reduces pain and subsequent injury often increasing the quality of life.

Contact us for an assessment and fitting of your knee brace.

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