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"True Joy Is Serene"
-- Seneca (c.4 B.C. – 65 A. D.)
FOR THE BODY...
Taking wing with the scapulae
The scapulae are the wing-shaped bones in the upper part of your back. Many people think they don’t do much more than bring form to the back part of your shoulders. But they are part of a highly complex structure that, together with the humerus (your upper arm bone) and the collarbone, make up the larger shoulder joint.
All told, the scapulae support many muscles that serve many functions. One of the most complex roles they play involves the rotator cuff. This group of muscles and tendons keeps our shoulders stabilized and allows us to move them around in a wide arc of motion. All muscles and tendons supporting our rotator cuff rise from the scapula and connect to the upper arm bone. Imagine the end of your upper arm bone as a golf ball and an extension off your scapula as a tee, and you get the picture.
Simple tasks like opening a car door or putting groceries away rely heavily on muscles in this area like the supraspinatus/infraspinatus – a small yet crucial muscle group that’s typically very sensitive to pressure. When irritation erupts in any of the muscle groups surrounding the scapula, everyday tasks can become uncomfortable.
Don’t fall for the traps trap
t’s difficult to talk about the scapulae without mention of the trapezius, or traps. Pain that occurs over the scapulae might be brought on by the traps, a large muscle that forms a triangle from the shoulder to the neck and halfway down the spine. The traps’ major functions are to move the scapulae and support the arm. A lot of people carry their stress in their traps. But they can also be overstrained, especially among those who do a lot of computer “mouse work” or other work with their hands. It’s not unusual for the traps to spasm and send radiating pain to other parts of the body, particularly farther down the arm and the lower back.
Everyday tasks or stressors might also lead to discomfort in the traps. You’ve heard it said that people under a great deal of stress “wear their shoulders as earrings,” walking around with their shoulders up to their ears. When we do this, we’re tightening all the muscles in our shoulder area, including the ones connected to our scapulae. Well, tightening one muscle or muscle group pulls on other muscles. And if you think of your shoulders as key intersections in our bodies, it’s easy to understand that many other muscles can be affected by them … your neck, arms, hands, back, and glutes for instance.
Shoulders down … deep breaths
Many of my clients get instantaneous relief of shoulder and related pains after a rigorous massage of their traps. It just goes to show how linked everything is! Outside of the massage room, I advise clients to simply be more conscious of their bodies. When you feel even just a tinge of discomfort in their shoulders, spend a few minutes intentionally relaxing them. Breathe into the relaxation and let them fall. You might even tilt your head in either direction, bringing your ears to your shoulders and letting your neck muscle gently pull at your traps. Warm compresses draped over your shoulder blades can also help relax the muscles surrounding your scapulae.
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FOR THE SPIRIT…
Make use of those long holiday lines
This time of year, we tend to spend a lot of time waiting in lines. At the mall, at the grocery store, at the post office. All this waiting can seem unproductive, and for some frustrating. I think the frustration comes down to our reluctance to let go of control. Some people find it incredibly annoying that they themselves do not decide how quickly they move through a store. Instead, the personalities and quirks of the people in front of you have hijacked a few minutes of your day. How dare they!
I’ve seen a lot of people stew while they stand in those long lines, clutching their bundles of joy … with scowls on their faces. Well, I choose not to be one of those angry holiday birds. Besides, it’s the holidays!
There are several ways you can reclaim this “lost” time, and approach the entire situation more positively. First, strike up a conversation with the person in front of you or behind you. If they’re buying something that you can relate to, chat them up about it. “My mom has a sweater just like that and she wears it all the time! Is it a gift?” Who knows? You could make a connection with another soul … and help them enjoy their waiting time too.
If you’re not feeling social, I find that a little meditation helps keep me calm regardless of the chaos swirling around me. I’ll do some deep breathing, empty my mind of bothersome thoughts, and even close my eyes for a few seconds. Or, I’ll use the time to work some muscles. You’d be amazed by how relaxed you can feel after a few sets of quad constrictions. Just tighten your quad muscles as much as you can, hold for 30 seconds, and release. Or try standing on your toes for 30 seconds at a time to work your calves.
Happy holidays … and happy waiting!
Peace and love,
Mark |
