Category: Refresh x Recover

When was the last time you carved 10 minutes out of your day to stretch? If the answer is, “I can’t remember,” don’t worry, you’re not alone.
We all know how important it is to focus on flexibility, but that doesn’t mean we’re willing to sacrifice 10 minutes of cardio to make it happen. In fact, stretching is often the one part of a workout that gets put off, especially when time is tight.
The good news: You don’t have to be an experienced yogi to benefit from a regular stretching routine. In fact, a targeted program that helps you become more flexible is a healthy habit for anyone to develop.

The Surprising Benefits of Increasing Your Flexibility

There’s no doubt that crushing your cardio session on the treadmill produces immediate results, like burning calories and giving you that exercise-induced endorphin high. But that’s not often the case when it comes to flexibility. You have to be willing to put time and effort into a stretching program in order to see and feel the benefits that come with increasing your flexibility.
Sure, this can be difficult to commit to—especially when your list of to-dos is a mile long. But wouldn’t it be nice to hit your running stride with ease and consistency or be able to sit at your desk and not feel the nagging lower-back pain you deal with on a daily basis? While the benefits of stretching and increasing your flexibility are numerous, there are a few that seem to stand out more than others.
“The main benefit of increasing your flexibility is ease of movement during our normal day-to-day activities, such as driving, cooking, and playing outside with family members,” explains Sarah Luna, certified Pilates method instructor and senior vice president of operations at Club Pilates.
[pullquote align=”center”]“When I brush my teeth, I always have one leg up on the counter, then switch to the other. It’s such a great and easy way to stretch both the hamstrings and hips.”[/pullquote]
Luna says that when we sit all day, our muscles shorten and develop prohibitive movement patterns. With that loss of mobility, basic activities become cumbersome, less enjoyable, and sometimes even painful, creating a dangerous imbalance in the muscular system. Increasing flexibility re-balances the muscular system, providing comfort throughout the work day, post-work commute, and beyond.
Fitness instructor and StarCycle co-founder Erin Moone says the most basic benefit of flexibility is that it will provide a tall and balanced posture, which helps elongate the spine, open up the chest, and ensure the shoulders are cascading down the back of the body.
Like Luna, Moone also alludes to the problems caused by our sedentary work environments: “We sit a lot during the day, so getting moving is crucial. By stretching those muscles and elongating them, you’re helping combat the negative effects sitting can have on your posture.”

Stretches You Can Do at Home to Become More Flexible

If you can dedicate 10 minutes each day to stretching and flexibility, you will see and feel the results in just a few weeks. But if you don’t have 10 minutes a day to spare, don’t worry. According to the Mayo Clinic, stretching even a few times a week is still beneficial.
Moone says her favorite stretches are the ones you can do in the morning while getting ready. “A good way to start is with small stretches on the counter at home. For example, when I brush my teeth, I always have one leg up on the counter, then switch to the other. It’s such a great and easy way to stretch both the hamstrings and hips,” she explains. If the counter is too high, consider using the ledge of your bathtub or the lid of the toilet.
“Drying your hair upside down and adding a forward fold is a great tool as well,” says Moone. Here’s how to do it: When drying your hair, lean forward into the full forward fold position (Uttanasana) or a wide-leg standing forward bend (Prasarita Padottanasana). Forward folds help release the spine and neck while opening up the hamstrings and inner thighs.
At night Moone says she always does a more advanced move called Plow Pose. “It opens up my entire back body, elongates the spine, and feels amazing after a long day.”
Luna says one of the best full-body stretches that can be done at home is the Pilates Saw. To perform the Saw, sit on the ground with your legs stretched in front of your body, feet shoulder-width apart. If you have tight hamstrings, go ahead and create a slight bend in the knees so that there is a good connection between your heels and the floor and your hips and the floor. This connection allows the spine to be fully stacked in an upright position.
Stretch your arms out from your shoulders, reaching for the sides of the room. This is your starting position. Breathe in and twist the spine to the right (watch out for any household or office furniture!), exhale, and fold the torso over the right leg, reaching the left pinky finger past the right baby toe and reaching the right arm behind the body. Inhale while sitting the body up, noticing the rotation in the spine before returning the body back to your starting position on the next exhale.
Luna recommends repeating this sequence three times on each side as doing so will bring flexibility to the back, legs, hips, and shoulders.

A post shared by NIIX Health and Fitness (@niix.fit) on Mar 11, 2018 at 1:56pm PDT

Here are a few other simple stretches you can do at home to become more flexible:

Leg Swings

This stretch is an excellent movement for runners to do prior to exercise since it opens up your hips and hamstrings.
Stand with your feet together, arms out wide. Raise your right leg out to the side, balancing on your left foot. Swing the right leg in front of the left, and then swing it back out to the side.

Overhead Stretch

This upper-body stretch improves flexibility in the shoulders, neck, and back.
Stand straight with your feet shoulder-width apart. Reach your arms straight overhead and interlace your fingers with your palms facing upward. Raise your arms as you press your shoulders down. Hold for a few counts and then release the stretch.

Seated Piriformis Stretch

This seated stretch works the hips, back, and glutes.
Sit on the edge of a chair and place your right ankle on your left thigh close to the knee. While bending at the waist, gently push down on the leg that is bent (by the knee) and hold. You should feel this stretch in your glute and outside area of the hip of the leg that is bent.

Why Mindset Matters When You Want to Improve Your Flexibility

When you settle into complete a series of stretching and flexibility exercises, it’s not just your body that will be challenged. In order to execute the movement and improve over time, you also need to engage your mind. Staying positive and patient, being kind to yourself, and being consistent will all contribute to your ability to become more flexible.
[pullquote align=”center”]“Increasing flexibility and range of motion requires consistency and mindfulness, which is sometimes hard to find in our high-stress, busy lives.”[/pullquote]
Learning how to become flexible takes more than just practicing your stretches. “Being flexible and gaining flexibility is a process,” says Moone. “As with all things we’re not necessarily good at yet, it’s easier to give up, but keeping with it is the key,” she adds.
“Increasing flexibility and range of motion requires consistency and mindfulness, which is sometimes hard to find in our high-stress, busy lives,” says Luna. However, she says even small bursts of stretching can increase range of motion in the body and provide benefits like creating more even muscle tone.

Common Myths About Stretching and Flexibility

Being flexible and following a stretching program will prevent injuries.
While stretching and becoming more flexible can help improve your athletic performance and overall fitness level, it’s not a guarantee that you will steer clear of injuries. However, performing dynamic stretches prior to physical activity has been shown to help prepare your muscles for activity.
You should always stretch before you exercise.
Gone are the days of your PE teacher blowing the whistle and telling you to “warm-up” with static stretches before you exercise. We now know that performing dynamic stretches prior to physical activity is the way to go. Follow this simple rule: Dynamic stretches before your workout and static stretches after.
For dynamic stretches, incorporate leg swings, arm swings, side bends, trunk rotations, and high knees into your warm-up. Static stretches after your workout can include the seated hamstring stretch, standing quad stretch, calf stretch, chest and shoulder opening stretches, and cat stretch.
Stretching is the only way to increase your flexibility.
Stretching is the primary method of improving flexibility, but it’s not the only way. Performing exercises through a full range of motion, incorporating massage, visiting an Active Release Technique practitioner, taking classes such as Tai Chi, Pilates, and yoga, and engaging in daily relaxation exercises can all help to increase your flexibility.
Weight training makes you less flexible.
If you neglect stretching and avoid performing exercises in a full range of motion, weight training can make you less flexible. But if you execute moves through the full range of motion and balance a weight training program with recovery practices such as yoga, Pilates, and regular stretching, you can maintain good flexibility.

HealthyWay’s Parting Tips to Help You Get Stretching

When you stretch is up to you. However, it is recommended that you perform flexibility exercises when your muscles are warm, for example, after a workout. If you’re not planning on exercising, make sure to warm your muscles pre-stretch by taking a hot shower or bath or walking for five minutes before your first stretch.
If you’re committed to stretching before and after a workout, aim for 5 to 10 minutes of dynamic stretching before your activity and another 5 to 10 minutes of static stretching after. Hold each stretch for 10 to 30 seconds and repeat two to four times, spending a cumulative of 60 seconds in each stretch.
Stretching daily will lead to faster results, but remember that you can increase your flexibility by stretching just two to three days per week. Most importantly, keep in mind that flexibility is not a one-size-fits-all component of fitness. Listening to your body to determine the right stretching regimen goes a long way.
Interested in stretching and toning? Check out our article on all things resistance bands. Smitten with yoga? Take our yoga quiz to determine which type of practice is ideal for getting your unique stretch on.

We’ve all been there: You twist your body awkwardly while doing a relatively benign task and suddenly—Ugh, my back hurts! Back pain is the worst because it makes everything else in your life that much more challenging, whether it be parenting, sitting at your desk at work, or trying to find the motivation to exercise.
There are many different kinds of back pain. The kind that can be served by gentle movements like stretching is often caused by [linkbuilder id=”6670″ text=”a sedentary lifestyle”]. Then there’s the kind of back pain that necessitates real rest. Almost all pain can benefit from a little help from a massage therapist, acupuncturist, or physical therapist. Often ice and/or a bath can help, too. It’s important to mention, though, that if the pain is really severe—or won’t dissipate—you should go see a doctor.
The key to relieving any kind of back pain is to work gently and slowly. Whatever you do, don’t force any movements, and consider consulting with a bodyworker or yoga teacher in addition to speaking with your doctor. “It’s not wise to prescribe poses for certain conditions or populations without a full intake and assessment,” explains yoga teacher Steffany Moonaz, PhD, RYT-500.
For back pain specifically, “avoid forward folds and any twist where both hips are weight bearing,” explains yoga teacher Sonya Kuropatwa, RYT-500. “It’s a bit counterintuitive, but gentle backbends can bring a lot of relief.”

Why am I having back pain?

There are so many reasons people experience lower back pain, which is part of the reason why it can be challenging to treat. We spoke to Jennifer Brilliant, a certified yoga teacher, therapist, and medical exercise specialist who has been teaching yoga for more than 30 years. Here are some basic causes of lower back pain:

• Tension (in the back itself, and/or surrounding areas)
• Compression resulting from poor posture
• Lack of mobility or a sedentary lifestyle
• Sudden movements
• Muscle spasm or muscle strain
• Arthritis
• Pregnancy
• Obesity, which can be hard on the joints in the body
• Scoliosis

And then there are some more serious causes:

• Disc bulge or herniation—This inflammation and pain is associated with pressure on a disc. Specifically, it is when the disc between two vertebrae begins to seep out, pressing on the nerve, typically causing sciatic pain down one or both legs. The pain associated with a bulging or herniated disk can dissipate within six weeks.
• Spinal stenosis—This is a narrowing of the spaces within your spine, which can put pressure on the nerves. This most often occurs in the lower back and neck.
• Spondylolisthesis—This is when one vertebra slips forward onto the vertebra below. It can cause nerve pain and/or numbness in the legs.
• Cancer
• Cysts
• Infection
• Fracture

One reason why the cause of lower back pain can sometimes be mysterious or hard to identify is that it doesn’t always occur at the exact moment of injury, and it may point to an underlying problem. “One of my clients was helping to turn a piano at a New Year’s Eve party,” Brilliant shares. “He felt totally fine the next day. Then on January 2, he had severe nerve pain in his leg. It turns out he has stenosis—a narrowed spinal canal—which gives someone with a disc herniation less leeway when a disc pushes out of place.”  

Lower Back Pain Prevention: Why it is important to engage in regular strengthening and stretching?

“Our bodies like to move,” Brilliant explains. “Movement is like nutrition for the body, giving us wholesome circulation and energy. Engaging in regular activity is important.” This can be anything, really: walking, swimming, dancing, sports. These are all good for our muscles and hearts. But Brilliant advises beginning any program incrementally—don’t just jump into an hour-long workout.
Brilliant always encourages people to try yoga and Pilates but emphasizes the importance of a good teacher. “Not every pose is for every particular body, and a good teacher will help you to modify what you do.”  

How can women keep their lower backs healthy?

“There is sometimes a misconception that very strong abs will keep your back healthy,” explains Brilliant. “The abdomen muscles have to be strong, but so do the back and the side muscles.” And we cannot forget the legs and pelvis, which support the spine.
Here is one of Brilliant’s favorite exercises for a stable foundation:

Bird Dog

This engages the back muscles, the buttocks and hamstrings, the shoulder musculature, and the whole of your core.  

• Start on all fours.
• Extend one leg back and up at hip height.  Hold for three to five breaths to begin, then lower your leg.
• Lift the opposite arm forward and up alongside your ear.  Hold for three to five breaths, then lower your arm.
• Lift both the leg and the opposite arm at the same time.  Hold for three to five breaths.
• Repeat the motion using your other arm and leg

When do you know lower back pain is really serious or a sign of something else?

If you have a trusted bodyworker—a masseuse, acupuncturist, or physical therapist —you can always start there. But since it’s often hard to tell when back pain is a sign of something more serious, it’s wise to get an opinion from a doctor you trust if your back pain is frequent or doesn’t resolve quickly.

Lower Back Stretches To Try At Home

Below are some poses that I’ve benefited from—and that the yoga teachers and bodyworkers we consulted with recommend or find relief in themselves. But, as with all pain, the treatment must be specific to your experience, so be sure to consult a trusted healthcare provider or bodyworker about your individual needs.

1. Twist

This is very refreshing to the spine, giving it a chance to rotate and lengthen. It can be done in many different ways—lying down, sitting up (cross-legged or on your knees), or in a chair, but it’s best on your back.
On your back: Lie down on your back and bring your knees into your chest. Let your legs fall to the right. Use your right hand to hold onto the left thigh. Let your upper body relax onto the floor and extend your left arm out, looking out over your left shoulder. Breathe here for 30 seconds, allowing the left shoulder blade to drop to the ground and the knees to drop to the right. Repeat on the other side.
In a chair: Plant your feet on the ground. Extend your arms up and twist to the right. Your left arm will hold onto the back of the chair and your right arm will rest on your right knee. On your inhale, extend your spine; on the exhale gently twist a little further. Repeat on the other side.

2. Cat/Cow

Starting on your hands and knees, place your hands directly under your shoulders and your knees directly under your hips. As you inhale, drop your belly and lift your gaze up to the ceiling. As you exhale, round the spine so your tailbone drops between your thighs and your head moves between your arms. Your belly button should rise up toward the spine as you exhale. Do this slowly as many times as you need to give your spine some much-needed mobility.

3. Squat

Widen your legs so they are a little more than hip-distance apart. Bend your knees so that your thighs are parallel to the ground. Your heels should stay on the ground. Bring your hands into a prayer pose at your chest—palms pressed together—and use your elbows to press your knees out.
If your heels don’t touch the ground: Roll up a towel or mat and place it under your heels so you can have complete contact with some surface.
If this is too hard on your hips: Place a yoga block (or little stool, or a stack of books) under your butt so you can sit down.

4. Baby Cobra

Sometimes the best thing to do for back pain is to backbend in a very gentle way. “Forward flexion increases pressure on the lumbar discs,” explains Dana Kotler, MD, a rehabilitation specialist in Wellesley Hills, Massachusetts. “We live our life in constant lumbar flexion, sitting, forward bending to pick things up. Lumbar extension actually unloads the discs.”
Lie on your stomach with your legs together, arms bent, and palms on the ground by your breasts (your elbows will be pointed up). Your forehead will be on the ground initially. Inhale and lift your chest up. Remember not to push your chin forward, compressing your neck. The back of your neck should be long. Exhale and return your forehead to the mat. Repeat a few times.

5. Psoas Stretch

The psoas muscle extends from your lowest vertebrae to the top of your thigh. When it gets tight, it can wreak havoc on the lower back. The easiest way to stretch it is by lunging. With your right leg in front of you, place your left knee on the floor. Tuck your tail slightly and place your hands on your front knee. Breathe here and let your hips gently move forward. Switch sides.
The most important reminder when it comes to lower back stretches: “Find something that you like to do,” says Brilliant, “because if it’s drudgery, then you’ll be less likely to stick with it.”

To say that I have a love–hate relationship with my foam roller is an understatement. This sphere-shaped torture device brings me equal amounts of pleasure and pain—often at the same time.
Even though my foam roller has this sneaky way of hitting every sensitive trigger point in my body, I always find myself going back for more. That’s because the myofascial release that comes from properly using a foam roller gives me instant relief from those nagging knots that never seem to go away.
If you’ve never been up close and personal with a foam roller, it’s time you give it a try. But before you do, there is some important information you should know.

What is foam rolling?

Take a look around any fitness facility, gym, or yoga studio, and there’s a good chance you’ll see someone using a foam roller. Also known as self-myofascial release, foam rolling is a method of self-massage used to release muscle tightness and trigger points.
“The idea behind myofascial release is to essentially break up trigger points,” explains Alex Tauberg, DC, a Pittsburgh-based chiropractor. “A trigger point is a small part of the muscle that remains contracted even after the muscle has relaxed,” he adds. It can cause pain and muscle soreness either directly over the trigger point or in nearby tissues.
While you are foam rolling, you use your own body weight on a foam roller to apply pressure on the soft tissues and trigger points. The rolling motions enable you to exert direct pressure while stretching the soft tissue and creating friction, which results in a release of the tissues.

What are the benefits of foam rolling?

If you’re new to foam rolling, the movements may not make much sense. But once you spend a few minutes using a foam roller, you will understand exactly how these exercises can benefit you.
Josh Cox, certified personal trainer at Anytime Fitness, says foam rolling is like the deluxe form of stretching. Since foam rolling alleviates the strain on the tissue, it provides more long-term relief than static stretching alone. This can lead to improved flexibility and increased range of motion in your joints. That’s why Cox recommends foam rolling in conjunction with static stretching.
Probably the most notable benefit of using a foam roller is a decrease in delayed onset muscle soreness (DOMS). After an intense workout, your muscles are often sore. Since foam rolling increases blood flow, it can help to break up trigger points and relieve sore and painful muscles, which helps speed up recovery.

How do you choose a foam roller?

If you Google the term foam roller, the options are seemingly endless. You can get spheres, hand rollers, ones that vibrate, ones with all kinds of grooves, ones that you freeze, and ones that are heated—which makes the decision difficult.
But don’t worry too much about making the wrong choice—Tauberg says choosing a foam roller is all about preference. “It doesn’t matter which one you pick; you pretty much can’t go wrong,” he says. But you need to choose a foam roller that is comfortable, and, of course, one that you will use.
Most people start with the basic or standard long, cylindrical foam roller. These are typically three feet in length and six inches in diameter. When you get more familiar with using a foam roller, you may want to try one of the shorter rollers that help target smaller areas of your body, such as your calves. They’re also great for travel because you can pack them in a suitcase.
[pullquote align=”center”]When done correctly, foam rolling helps release trigger points and ease muscle pain. But if done incorrectly, a foam roller can cause you to be in more pain than when you started.[/pullquote]
Foam rollers also come in different densities or levels of firmness. The standard foam roller has a medium firmness, which makes it ideal for myofascial release.
If you need more of a cushion, you can try a soft density roller. These softer foam rollers are a good starting point, especially if the standard roller is too hard. But if you want a deeper, more intense massage, you might want to try a firm density roller.

What is the proper technique for foam rolling?

When done correctly, foam rolling helps release trigger points and ease muscle pain. But if done incorrectly, a foam roller can cause you to be in more pain than when you started.
The good news is that there are only a few basic techniques and tips you need to follow when using your foam roller. Cox says that when you find a particularly tight and uncomfortable spot, stop and hold your position for 30 to 60 seconds before releasing.
For example, if you are using the foam roller on your left leg (hamstring muscles) and you find an area of tension, work around it for about 30 seconds, pausing and using short rolls. Follow this up with a few longer strokes over the entire length of your leg.
Having trouble picturing what any of this looks like? In our fascia release video, Courtney Tucker, NASM-certified personal trainer and creator of EMPOWER U, shares her foam rolling tips—and does some myth busting!

Sample Foam Rolling Exercises

You can use the foam roller on most areas of your body, including the glutes, calves, and upper back. Both Tauberg and Cox use a foam roller to work their upper and lower bodies.
Tauberg says he likes to roll the gluteal region and the upper back and shoulders since they tend to be the most common spots for trigger points to develop. And Cox likes to hit the lower body with a focus on his glutes, outer quads, and calves.
If you’re ready to give the foam roller a test drive, try this sequence of foam rolling exercises that target the tightest parts of your body.

Foam Rolling Rundown

How often: Foam rolling exercises can be done daily or as needed.
Time: The time it takes to move through each exercise depends on your comfort level and how much pain you’re experiencing. Plan for 10 to 15 minutes total to work through these exercises.
When to do them: Foam rolling exercises can be done before you perform static or dynamic stretches. They can also be done after your workout to roll out the areas of your body that you worked the hardest.
How to target a tight spot: When you feel a tight or sore spot, stop and hold the position for 10 to 30 seconds, then release and continue rolling.
Remember there will be some pain when you hit a pressure point, so go easy until you learn what your body can handle. Do not continue foam rolling if you are experiencing severe pain or discomfort.

Upper body

Lats: Place the foam roller horizontally on the floor and lie on your right side with your right arm stretched out. Start with the foam roller under your armpit and slowly roll back and forth until you find the tender spot. This is a small and tender area, so you will be using shorter rolls. Repeat on the other side.
Mid-back: Place the foam roller horizontally under your mid-back (below shoulder blades). Put your hands behind your head and look up at the ceiling. Press your feet into the floor (lift the hips) and slowly roll the foam roller from upper to middle back. Repeat as needed.

Lower Body

Quadriceps: Place the foam roller horizontally on the floor. Lie down on the roller with your thighs on top. Lift your upper body (use your abs to help) and roll between your hips and knees. Repeat as needed.
Calves: Start by sitting on the floor. Place the foam roller under your right calf, and cross your left leg over the top the other. Put your hands behind you. Slowly roll from the ankle to the top of the calf muscle (just below the knee). Switch legs and repeat.
Hamstrings: Place the foam roller horizontally on the floor. Sit with your right leg on the foam roller and bend your left knee. Cross your left ankle over your right ankle and put your hands behind you. Start at the bottom of the glute muscle and roll toward your knee. Repeat as needed.
Glutes (piriformis muscle): Sit on top of the foam roller with your legs out in front of you. Cross your left foot over your right knee. Lean into your left hip and slowly roll to find the tender spot. This is a small area, so you will be holding on the spots more than rolling. Switch legs and repeat.
If your iliotibial (IT) band is bothering you, focus on the muscles around the IT band. Working on the tensor fascia lata, the glutes and the quads can actually help them relax, which may take pressure off the IT band.
One final tip: Before you do any of these exercises, make sure you understand why you’re foam rolling. Do you have chronic tight hamstrings or calves that you’re trying to release? Are you using the foam roller to help prepare your body for an activity or athletic event?
Identifying what your goals are will help ensure that you have a safer and more effective experience using a foam roller.

Dry needling: In a sense, the name says it all. Practitioners put dry needles—without medications or other additives—into their patients’ skin, targeting “trigger points” that are said to relieve pain and tension.
If that sounds a whole lot like acupuncture, you’re not entirely wrong. Although both techniques use needles, acupuncture is based on traditional Chinese medicine (TCM), while dry needling is based in Western medicine. Dry needling is also closely related to myofascial release massage.

We decided to look into the science behind the practice of dry needling. If you’re thinking about trying a dry needle treatment, here’s what you need to know.

Dry Needling vs. Acupuncture: Is there really any difference?

On paper, dry needling and acupuncture look similar: An acupuncturist or physical therapist sticks needles in your body, removes them, and you (hopefully) walk away feeling better.
“Dry needling needles are the same as acupuncture needles,” says personal trainer Lauren Lobert, doctor of physical therapy and owner of APEX Physical Therapy. “They are very, very thin and flexible needles of different lengths, depending on the area [of the] needling and patient’s size.”
Lobert has been dry needling for about 18 months. For the most part, she says that her patients report positive experiences.
“I have heard a lot of different responses,” she says. “Most people say the majority of the needles don’t feel like anything! But, just like with a massage, if you are hitting areas that are tighter or more tender, then it will be more sore. Sometimes it is described as a pressure or feeling of fullness. Sometimes it just hurts. But, it’s typically just for a second and then it goes away.”

The basic idea behind dry needling is that the human body has a number of “trigger points,” spots with sensitive, knotted tissues that cause pain. By needling those areas, practitioners believe that they can relieve the myofascia—the dense tissue that covers the muscles—providing quick pain relief.
“Chinese medicine is both an art and science and there are over 361 points on the body, and rarely is there any side effect [with acupuncture] except a small bruise,” claims board-certified acupuncturist Elizabeth Trattner. “Needling techniques are different all over the body, especially the trunk, as needling the chest can cause a collapsed lung. This is never done in TCM, and it is the first thing we learn in our four-year journey to become a licensed doctor of TCM.”
That sounded pretty dramatic to us, so we researched it. According to a piece published in Acupuncture in Medicine, “pneumothorax complications” are rare but can occur in both dry needling and acupuncture. In any case, Trattner says that the national acupuncture community is “outraged” by the current dry needling trend.
“We have an obligation to educate the public that dry needling and acupuncture are two different things,” Trattner says. “One is legal, one is not. One is safe, the other, not.”
Dry needling is legal in many states, though, according to the American Physical Therapy Association, although the organization notes that the legality of the practice “continues to be a question posed to state regulatory boards, legislatures, and agencies.”
Trattner does raise an interesting point, however: Given that any type of therapy carries potential risks, are there enough benefits to justify dry needling treatments?

The Scientific Evidence for Dry Needling

There’s some evidence that both dry needling and acupuncture can provide benefits for certain chronic pain conditions according to the National Center for Complementary and Integrative Health.

With that said, there’s not necessarily evidence that either technique works better than a placebo. One systematic review from 2001 found that “when treating myofascial trigger point pain with trigger point injection, the nature of the injected substance makes no difference to the outcome, and … wet needling is not therapeutically superior to dry needling.”
That sounds like a big win for dry needling practitioners. However, the same review “did not find any rigorous evidence that needling therapies have an effect beyond placebo in myofascial trigger point pain.” There’s plenty of anecdotal evidence for dry needling—a quick Google search turns up hundreds of positive stories—but not much scientific evidence apart from a few limited studies. That could change over time, but some clinical physicians are skeptical.
“The only patients I’d recommend dry needling to are those susceptible to the placebo effect, because the idea that it does anything important is, as best I can tell from the literature, [untrue],” says Stuart Spitalnic, MD, clinical assistant professor of emergency medicine at Brown University.
We asked him whether he could think of any situation in which he’d recommend dry needling, even as a placebo.
“I would never recommend dry needling, nor [anything else on] a growing list of nonsense therapy that people continue to do—acupuncture, chiropractic, homeopathy, most herbals. Maybe chiropractic for low back pain only, though I believe you would be better off with a good massage,” he tells HealthyWay in an email.
“Now, when faced with a patient that is already participating in one of these therapies and believes they are receiving benefits from them, so long as it is not clearly dangerous, it is likely best for a clinician to either say nothing or be muted in their objections, unless specifically asked to pass judgement on a therapy. Then it would be wrong to lie.”
Spitalnic notes that the people who offer dry needling therapy often have good intentions.
“To be fair, most practitioners are not dishonest; they are true believers, well armed with anecdotes of those who have been helped by either the placebo effect or coincident with the start of therapy,” he writes. “[That’s] similar to the parent who believes their child’s cold was cured by antibiotics because, by the time they got around to seeing the doctor and getting the prescription, the kid was on the verge of improvement anyway.”
In his position, Spitalnic frequently analyzes scientific studies, and his position is clear: Without credible research, there’s no reason to start sticking yourself (or anyone else) with needles.
“I have reviewed many implausible therapies and, without fail, when they are backed at all, they are backed by incredibly biased, fatally flawed, and/or typically non-reproducible research. And, whenever tested rigorously, their effects vanish.”
We asked Lobert to weigh in on those concerns.
“I totally understand the skepticism of many people in regards to both dry needling and acupuncture,” she says. “It’s very common that people are skeptical about this treatment! …The bottom line is that dry needling, when performed by a trained professional, is extremely safe and well received by patients. If it is placebo that causes them to feel better, I’m okay with that. With soaring rates of opioid-related deaths and other side effects [of opiate use], I believe that trying alternative methods in order to decrease pain and regain function can be hugely beneficial.”
To be clear, Lobert does not believe that the results are all due to placebo. Her position is that pain management is a complex issue, and she believes that trigger-point therapies like dry point needling offer an excellent alternative to pharmaceutical treatments.

What are the risks of dry needling?

If you still want to try dry needling to experience the purported benefits for yourself, ensure that you are visiting a properly trained practitioner. Check to make sure that dry needling is legal in your state, and don’t expect your insurance to cover the practice (Blue Cross Blue Shield, for instance, typically considers dry needling to be “experimental” or “investigational,” and therefore exempt from coverage). Be aware of the limited risks of this type of procedure.
“There are safety considerations, such as if someone is on high doses of blood thinners, but that doesn’t mean you can’t do it,” says Lobert. “Immediately after surgery, it is not recommended. However, once the incisions are healed and doing well, [dry needling] is fine. If you have an active infection, you don’t want to be dry needling. And if you have an intense fear of needles, dry needling will probably not be a pleasant experience for you.”
While still extremely skeptical of dry needling therapies, Spitalnic says that they probably don’t pose much of a risk to patients.
“I’m sure the overall risks are low, though infection and inadvertent injury to a subcutaneous structure are possible,” Spitalnic says.
If you’ve got a significant chronic pain condition, you might want to see a physician before engaging in either dry needling or acupuncture. Otherwise, you’re probably good to go. Just make sure to temper your expectations.

Reflexology—you see it on almost every spa menu, from the refreshingly affordable, no-frills massage joints to the decadent day spas you might hit up on vacation. From the outside it looks like your run-of-the-mill foot massage. (Not a bad thing when you work on your feet all day!) But one look at that mesmerizing foot chart every reflexologist has hanging in their office and you begin to understand that the objective of this therapy is to do a whole lot more than just open up your arches.
“With a traditional massage, the intention is to work from the musculoskeletal system inward for pain relief and relaxation. With reflexology, we’re working from the internal organs and glands and going outward,” says Amy Kreydin, a board-certified reflexologist in Austin, Texas.
In other words, practitioners believe that putting pressure on specific areas of the body (not just the feet!) can actually trigger a positive health response in target organs. Sounds cool, but does it actually work?
The jury’s out on whether reflexology lives up to all its many health claims. But there are some compelling facts that make this alternative healing practice worth a try. Here’s why.

Reflexology: a Relaxing Foot Rub or Something More?

If you happen to catch a glimpse of someone getting reflexology, it looks like they’re just indulging in a foot massage. But it’s actually much deeper than that. It’s a systematic practice that involves applying reflexology massage techniques to sensors on the feet, hands, and ears to provide benefits to other parts of the body.
It relates back to those fancy diagrams reflexologists have hanging on their walls. These always bewildered me when I looked at them, but after speaking with Kreydin, I discovered that a reflexology foot chart isn’t all that difficult to understand.
“The reflex maps are thought to be a mirror image of the body,” she explains. “If you look at the hands and feet, the fingers and toes represent the head, neck, and top of the body. The ball of the hands and feet represent the chest cavity, including the pectoral muscles, mammary glands, lungs, and heart. The middle of the hand and arch of the foot point to the diaphragm and pelvic line and includes your digestive organs and kidneys. And when you get to the heels of the feet and hands, you’re talking about the reproductive organs, tailbone, and glute muscles.”
So do reflexologists press harder on say, the top of the middle finger, if someone comes in with a headache?
“It’s actually not the amount of pressure, but the size of the nerve endings you’re working on that makes a difference,” says Kreydin.
Reflexologists use specific massage techniques, like kneading, pressing, holding, and rubbing, to stimulate the nerves that connect through energetic pathways to organs and glands throughout the body—kind of like acupuncture and acupressure.
“They’re kind of the cousin to reflexology. The main difference though is that we’re using very specific finger and thumb pressure techniques on the reflex maps of the feet, hands, and ears in reflexology,” says Kreydin. Acupressure and acupuncture, on the other hand, focus on reflex points lining the entire body.

Can reflexology do more than relieve aches and pains?

Reflexology is, in and of itself, a relaxing experience. You sit back while an expert gets to work, giving your hands, ears, and feet some pleasant pressure. But practitioners believe that the therapy can actually offer major health benefits that extend beyond self-care.
“You might see a reflexologist for infertility or irritable bowel syndrome. I specialize in women’s health, so I use it for all kinds of issues related to that,” says Kreydin.
However, evidence for reflexology’s effectiveness in helping to manage or treat severe health issues is anecdotal at best. One small study found that reflexology had no positive effect on symptoms related to irritable bowel syndrome. In another report, reflexology was not found to have an effect on ovulation. It seems that reflexology is not the magic cure-all some believers proclaim it to be.
That being said, reflexology won’t hurt you, and it’s been connected to some legitimate health benefits that elevate it from a pseudoscience to a bona fide treatment. The most legitimate benefit of reflexology is stress relief.
“I’ve tried a couple dozen styles of bodywork—reflexology is by far the most relaxing modality,” says Kreydin. “Since most of the brain maps to the feet, you just go into shutdown mode when you’re getting reflexology. My clients will be in the middle of telling me a sentence when I’m working on them, and then they can’t quite find the words anymore. It gets you to total relaxation a lot quicker than anything else.”
And since stress can be a contributor to a number of diseases and health conditions, finding some relief (whether that’s through reflexology or another method) could promote positive health benefits that go deeper than you might expect.
One study supports the use of reflexology as a potential way to reduce the severity of colic in infants. Other research indicates that reflexology can be used by nurses to help reduce anxiety, blood pressure, and heart rate after patients undergo heart surgery. Reflexology, which is considered safe for pregnant women, has also been shown to reduce anxiety and other problems during labor.
Meeting with a reflexology practitioner can also bring to light conditions you may not even know you have.
“A lot of people are surprised that the feet, hands, and ears give us clues as reflexologists. We’ll look at textural changes, like a callus over the foot, which could indicate stress or a gait change, so we’ll do some detective work to find out why the callus is there and how it’s affecting you,” says Kreydin.
Reflexology might not cure cancer, but if you’re looking to soothe physical and mental stress, it could be just the solution you’ve been waiting for.

Finding a Quality Reflexologist

Reflexology is offered pretty much everywhere you can get a massage—even in airports. But if you really want to reap the benefits of this treatment, it’s important to work with someone who thoroughly understands the technique and has experience administering it. How are reflexologists trained, anyway?
“We study anatomy and physiology, and we go in-depth into what the liver does. So we’ll learn the hundred standard activities the liver participates in on a daily basis. We also look at internal anatomy and how organs interact with each other,” explains Kreydin. “But we also look at things you don’t usually study in anatomy, like traditional Chinese medicine and energetic combinations.”
Between taking the in-depth training on how the body works and learning reflexology massage techniques, it can take anywhere from 6 to 18 months to become a reflexologist. But not everyone who claims to be a reflexologist has completed the necessary training. Only a few states license reflexologists, which makes it easy for illegitimate practitioners to set up shop in other locales. Talk about a confusing situation.
So how do you know if the reflexologist you’re seeing is legit?
“You can see if they’re listed with the Reflexology Association of America,” says Kreydin. “There’s also a voluntary board certification exam that reflexologists can take, which has an online directory. The exam tests both your knowledge of anatomy and physiology and requires you to do a practicum exam to show that you know how to practice the techniques.”
What the practitioner charges for the service could be a clue as to whether they are qualified.
An hour-long reflexology session should run you between $50 to $80 in a rural area and slightly higher in a city where rent costs more, says Kreydin.
“An overcharge might just be a spa charging for a glorified foot massage, not true reflexology. High prices don’t necessarily mean a better practitioner, but with a lower price, you’ll get what you pay for. Try to pay what’s average in your area,” says Kreydin.

What to Expect From Your First Reflexology Session

It’s natural to be a little apprehensive before trying any new treatment. But getting familiar with the experience ahead of time can help put you at ease for your first reflexology session. What’s it going to be like?
Many reflexologists, include Kreydin, ask clients to fill out a health history form that asks about recent surgeries, any pain or other issues, and medications.
“It paints a pretty big picture of what’s going on with their health. My client’s an expert in her body, so I’ll ask about how she’s feeling, what’s been going on, and whether there are specific wellness goals for this session,” she says.
If you’ve had a massage, that’s a good baseline for a reflexology experience. (The main difference is that you leave your clothes on, so wear something comfy!) Reflexology is typically practiced on a massage table or chair. The appointment will take 45 to 90 minutes in total. Generally you’ll start to relax after about 20 minutes. The reflexologist will work her way around the target areas throughout the session.
“It should feel really good and comfortable, especially on the feet and hands. These are workhorses, we use them all the time, so it will feel really relaxing. Occasionally we do come across a speed bump where there’s an increase in sensation in a nerve ending. It won’t hurt, but it can feel a little zippy,” Kreydin says.
During reflexology, or any physical treatment, feel free to ask the practitioner to adjust the pressure (lighter, firmer, whatever you need!). A good practitioner wants you to feel absolutely amazing, and they won’t be offended if you ask for adjustments as needed.
After your first session, you should feel a deep sense of peace and relaxation. Regular reflexology sessions can help bring on longer-lasting health benefits as well. Kreydin recommends starting off with weekly appointments then dropping down to once a month or so as you begin to hit wellness goals.
“Generally, the improvements we’re looking for include better sleep and less of an acute response to stress. For example, if you’re out driving and someone cuts you off, we want to you feel like, ‘That’s cool, he probably had to pee,’ to reduce that fight or flight mechanism,” she says. “We also want an overall balance in the body systems. Digestion should improve—a lot of us don’t realize we don’t have good digestion until it gets really fantastic. Finally, we also want your body to maintain a comfortable homeostasis during extreme weather.”

Should you try reflexology?

You’ve read up on reflexology and you think it might help you, either through relaxation or a deeper health benefit. How do you know if it’s right for you?
Almost anyone, including pregnant women, can try reflexology safely, says Kreydin. “The only people we turn away are those with a blood clot or deep vein thrombosis. I would want clearance from a doctor before working on those clients.”
When asked about potential downsides to reflexology, Kreydin could only come up with one.
“I’ve found reflexology to be rather addictive. I tease my clients that it’s kind of like a taco—once you try it, you’ll need it for the rest of your life,” she says. “We’re not penetrating the skin; it’s not invasive and doesn’t work against traditional medicine. We’re a complement to medicine, and reflexology can come out a clear winner for people who want an alternative to prescription pain pills.”
Kreydin admits that while some people experience immediate benefits from reflexology, others need to try it a few times before noticing results. Search until you find a practitioner who meshes with your personality and fits your budget. Then schedule a couple of sessions.
If it doesn’t work, the worst thing that happens is that you relaxed for a few hours. But there’s also the chance that reflexology becomes one of the best ways to care for your body—and if it makes you feel amazing, it’s worth it.
[related article_ids=1001219]

Considering myofascial release? It’s a fairly popular therapy, both for treating certain pain disorders (including myofascial pain) and for promoting recovery after strenuous workouts. We’ve heard a lot of positive things about it and it’s definitely trending in the wellness world, so we decided to research the topic further.
“Myofascial release is a broad term that’s used for many forms of applied manual therapy,” Mary Biancalana, president of the National Association of Myofascial Trigger Point Therapists (NAMTPT), tells HealthyWay. “Myo means muscle; fascial is the three-dimensional tissue matrix.”
To put it simply—well, as simply as we can—myofascia is a strong, flexible tissue that covers the muscles. Picture a slippery spider web surrounding all of your muscles and bones, and you’re part of the way there.
“The myofascial system is a broad term for soft tissue that includes subdermal fascia, which is a three-dimensional matrix that communicates with the muscular and skeletal system,” Biancalana explains.
Myofascial release, then, is a therapeutic technique that attempts to relieve pain by massaging and “breaking up” the fascia around certain trigger points: tender areas where the muscle, bone, and fascia interact. Patients might feel pain in these trigger points, but Biancalana says that’s not always the case.
“You need to have a particular roadmap for relieving the pain,” she says. “In this trigger point protocol, the massage therapist or practitioner does not just press were it hurts. On the contrary, we use the protocol to find the muscle that is the source of the pain. This muscle can be far away from where the pain is felt.”
While the concept of trigger points is somewhat controversial (don’t worry, we’ll discuss that in depth in a moment), myofascial release does seem to have applications in certain situations—provided, of course, that whoever’s administering the treatment knows what they’re doing.
Myofascial release is commonly used to treat myofascial pain syndrome.
Myofascial pain syndrome (MPS) is a chronic pain condition in which a patient experiences discomfort or pain, which may be misplaced—meaning the pain feels like it’s coming from one part of your body, but it’s actually coming from somewhere else.
To diagnose MPS, physicians carefully evaluate patient history and examine muscle tissue for the characteristic “knots” believed to cause the pain. Gently massaging those knots can sometimes relieve the symptoms. While the pain can seem to come from anywhere, patients often experience it around their necks and upper backs.
Myofascial pain may be caused by stress, sleep problems, postural issues, repetitive motions, fatigue, a lack of activity, or muscle injury. It might also be related to fibromyalgia, a similar pain condition. MPS is sometimes misdiagnosed as fibromyalgia and vice-versa, but the two conditions can coexist simultaneously, which makes diagnosis and treatment complicated.
As myofascial pain syndrome is a fairly new diagnosis, statistics are hard to find, but MPS seems to be fairly common. In one study, researchers examined 172 university students who visited a primary care physician for pain; 30 percent of those patients satisfied the criteria for myofascial pain syndrome. The condition seems to affect women more than men; by one estimate, 37 percent of men and 65 percent of women have symptoms of MPS.

That brings us to myofascial release, a common treatment for MPS.

We should note that myofascial release isn’t the only treatment option available for people diagnosed with MPS, and it’s still somewhat controversial.
“There is debate about how (MPS) trigger points come about, but one proposed model is that a muscle contracts and stays contracted due to lack of blood flow,” says Alex Tauberg, doctor of chiropractic, of Tauberg Chiropractic & Rehabilitation.
Some people use myofascial release to relieve that contraction, making the muscle feel less tight.
“Myofascial release is believed by some to help increase blood flow to the trigger points and to help release them,” he says. “This mechanism is currently debatable, and may not be how myofascial release actually works. Alternative theories are that myofascial release works by activating mechanoreceptors in the muscle to help it relax.”
Unlike traditional massage, myofascial release typically uses soft, gentle pressure, sometimes applied for several minutes in each spot. However, massage techniques can vary substantially.
“The most widespread [myofascial release] technique is simply called trigger point therapy,” Tauberg says. “In trigger point therapy, direct pressure is held on the trigger point until it releases. Another popular form is cross friction-massage, in which one vigorously rubs across the trigger point to get it to release. Some practitioners use tools to help release these trigger points and help the muscle relax; this is called instrument-assisted soft-tissue mobilization.”

Is there mainstream scientific support for myofascial release?

Myofascial release therapies seem to work well for some individuals, although there’s limited scientific support for the therapy’s uses.
A 2009 report found that traction devices and mechanical massage could provide temporary relief for myofascial pain syndrome patients. The authors wrote that these methods worked by releasing lactic acid, similar to other types of massage. Other research has shown that myofascial release can be an effective short-term treatment for MPS. However, MPS seems to have a number of different root causes, so myofascial release might be more effective when paired with other treatments like soft tissue massage and retraction–extension exercises.
Myofascial release is also popular as a post-workout recovery technique, and there’s slightly more evidence to support that application. In a 2015 literature review, authors Allison Schroeder and Thomas Best wrote that self myofascial release (or foam rolling therapy) “appears to have a positive effect on range of motion and soreness/fatigue following exercise,” noting that additional studies would be needed to verify the results.
In addition to MPS, myofascial release is a common alternative treatment for temporomandibular disorders (TMJ), chronic headaches, and other disorders related to muscle tightness. While there’s not enough scientific research to support these all of these applications, some studies have shown massage to be an effective treatment for TMJ, and since myofascial release is essentially a form of massage, it stands to reason that it could treat these conditions.
Perhaps most tellingly, a 2013 review found studies that both supported and discounted the medical benefits of myofascial release, noting that “overall, the studies had positive outcomes with myofascial release, but because of [their] low quality, few conclusions could be drawn.”
In other words, we’d take some of the more dramatic claims with a grain of salt, but we also don’t think that release therapies should be ignored entirely. There’s enough evidence to indicate that myofascial release could reliably reduce pain, and as far as alternative therapies go, it’s one of the more harmless options. There aren’t really any unpleasant side effects, so if it doesn’t work for you, you can simply try something else.

At-home myofascial release therapies are becoming especially popular.

If you’re considering an at-home therapy, we’ve got some good news: As long as you’re careful and you incorporate the therapy gradually, you don’t have much to worry about.
“Foam rolling, trigger point release techniques with various tools, massage, and dry needling may all be helpful,” says Chris Gabriel, a personal trainer with orthopedic care practice OrthoCarolina. “The risks from these types of treatment techniques is low, although soreness can be common when starting any program.”
Tauberg agrees.
“Myofascial release is a conservative rehabilitation technique, and there is very little risk associated with trying this technique,” he says.

However, Gabriel notes that myofascial release is intended as a short-term treatment for pain, stiffness, and soreness, not as a long-term solution.
“From a research standpoint, long-term benefit from these interventions is not clear,” he says. “Generally speaking, a gradually progressed program of exercise is a superior option.”
Additionally, Biancalana notes that patients will often misidentify the locations of their myofascial trigger points, which could limit the effectiveness of self-administered therapy.
“This type of therapy works, so long as the trigger point protocol is used to ensure the location of the source of the pain,” she says. She explains that professional practitioners frequently use percussors or heating devices that help them identify the agitated trigger point, and that in many cases, the patient has misunderstood where pressure needs to be applied to address their pain.
Another reason to visit a doctor first: Treating myofascial pain syndrome won’t help much if you don’t actually have the condition, and your symptoms may be indicative of another health problem.

Safe At-Home Myofascial Release: A Brief Guide

Our experts recommend consulting with trained practitioners before attempting myofascial therapy at home. With that said, many practitioners give their patients at-home plans, since the underlying concepts of myofascial release are fairly simple.
Here are a few general tips to keep in mind—although, again, we strongly advise that you communicate with your personal trainer or healthcare provider before starting a myofascial release program.

• Choose the right tools. There’s nothing high-tech about myofascial release, so if you spend hundreds of dollars on specialty tools (and yes, you can easily spend that kind of cash), you’re probably wasting your money. With that said, you often need some sort of tool to press against trigger points on your neck or back. Try a frozen water bottle, broomstick, tennis ball, or other semi-cylindrical household object.
• Go slow. If you find a knot, gently press your tool into the area for 90 seconds or so, maintaining consistent pressure to release the underlying tissues. Remember, you’re not massaging the muscle, you’re trying to release the fascia to encourage the trigger point to release. If you feel any sort of sharp or radiating pain, stop immediately.
• If you’re trying myofascial release after exercising, don’t forget to stretch. Since the purpose of myofascial release is to focus on the fascia, it doesn’t really do much for your muscles—and your muscles, of course, play a big role in your overall flexibility. Be sure to stretch well after cardiovascular exercise, especially after running, plyometrics, or other high-impact workouts.

Finding a Myofascial Release Practitioner: What to Know

If you’ve been diagnosed with myofascial pain, you may be referred to or want to find a qualified practitioner. You’ll want to work with someone who is specially trained in myofascial release, but while some organizations offer certifications for the practice, the quality of those programs can vary considerably. Feel free to ask for references, and if you’re planning on paying with insurance, make sure that the practitioner’s credentials are in line with your insurer’s requirements.
Typically, insurance providers will cover myofascial release if it is a part of your occupational or physical therapy (so you’ll need a practitioner with some sort of PT or OT credential). However, it may not be covered if performed as massage therapy. To avoid a costly misunderstanding, call your insurance provider before booking an appointment and get clarification.
Also make sure that you understand the limitations of this alternative therapy.
“For myofascial pain, myofascial release is an effective treatment method,” says Tauberg. “If the source of someone’s pain is not the muscles or fascia, then myofascial release is not the most effective treatment method available. It would not be very effective at treating pain that generates from the nerves or the joints.”
As with other forms of physical therapy, you may feel some pain during and after your myofascial release treatment. However, the pain shouldn’t be severe. Speak with a healthcare provider right away if you experience severe pain or other side effects.
To limit pain and to improve the effectiveness of the therapy, our sources recommended drinking plenty of fluids before each visit. You’ll also want to communicate with your therapist; give them detailed information about your symptoms and let them know if the treatments feel painful or uncomfortable.
According to our sources, patients often feel a sensation of warmth during their sessions, which can be pleasant or unpleasant, depending on the individual. A single myofascial release session can last anywhere from a few minutes to several hours. When you leave, you may immediately feel refreshed, energized, and significantly more flexible, but again, this varies case to case.
If you have MPS and myofascial release doesn’t seem to work, don’t give up hope. Over-the-counter pain relievers, antidepressants, and other medications can be effective for minimizing day-to-day pain, although long-term treatments strategies usually include exercise regimens, regular stretching, and posture training. Other alternative treatments include acupuncture, which has been clinically shown to provide modest pain reduction in some patients.
[related article_ids=8764,20065]