HOW TO REBOOT THE BODY TO RELEASE STRESS CHUCK RENNER, OTR, CHT INTRODUCTION AND DISCLOSURES Nothing to disclose. Owner, Advantage Therapy 4 clinics in Southwest Missouri Ozark, MO North Springfield, MO South Springfield, MO Monett, MO HOW TO REBOOT THE BODY TO RELEASE STRESS 1
WHAT IS STRESS? A physical, chemical, or emotional factor that causes bodily or mental tension and may be a factor in disease causation. Merriam-Webster The non-specific response of the body to any demand for change. Hans Selye HUMAN FUNCTION CURVE GENERAL ADAPTATION SYNDROME Alarm Resistance Exhaustion Fight/Flight/ Freeze Activates HPA Axis If stressful situation persists, body will maintain an arousal state Overload, burnout, fatigue Body does not recover Dangerous stage 2
10/11/17 MEASURING STRESS Google search for written evaluation, scales or tests for measuring stress in people 97,000,000 RESULTS FOUND Search result 9,700,000 HOLMES-RAHE STRESS INVENTORY STRESS EFFECTS ON YOUR BODY Headache Muscle tension/pain Chest pain Fatigue Change in sex drive Stomach upset Sleep Problems 3
STRESS EFFECTS ON YOUR MOOD Anxiety Restlessness Lack of motivation or focus Feeling overwhelmed Irritability or anger Sadness or depression STRESS EFFECTS ON YOUR BEHAVIOR Overeating or Undereating Angry outbursts Drug or alcohol abuse Tobacco use Social Withdrawal Exercising less often Mayo Clinic, Stress Management WHAT DO OUR MUSCLES DO WITH STRESS Bodies experience of emotion is almost instantaneous. First few seconds of a negative emotion Automatically tense muscles in the jaw, around the eyes, & mouth Repeated stress Neck and shoulder muscles will adaptively shorten. 4
HYPOTHALAMIC- PITUITARY- ADRENAL AXIS EFFECTS OF INCREASED CORTISOL An exaggerated response of the central nervous system to peripheral stimulus that is not normally painful. Increased Cortisol Production Increased Muscle Tone 5
Increased pain Activation of the Hypothalamus-Pituitary-Adrenal Axis Leads to increased cortisol production Hypertrophy of the adrenals Decrease in immune system can increase chance of infections/sickness Imbalances of sympathetic nervous system Insulin resistance, high blood sugar, increased triglyceride storage Inflammation in the tissues The Central Nervous System response Increased neuro-transmission to the cell bodies of the gamma motor neurons in the anterior horn cell of spinal cord Now we have increased muscle tone and excitability of muscles - Ready to Fight! As resting muscle tone increases, so does the resting metabolic rate Demand for blood increases, but local circulation is diminished due to increased tone Muscles resort to increased anaerobic respiration for energy production. Anaerobic respiration produces lactic acid in the tissues. Lactic acid is an inflammatory irritant and cannot be fully reabsorbed due to decreased circulation. This increased irritation/inflammation stimulates the muscle to further increase its resting tone. 6
Ischemic pain results along with irritation of the arterial walls Painful neurotransmitters overflow in the spinal segments spreading to other spinal levels This domino effect of neuro-modulation known as central sensitization takes over your Central Nervous System. Under strain of increased muscle tone, bony segments are pulled out of normal position The spinal column twists and rotates out from under the increased strain Somatic asymmetry results, causing even more pain This increased pain and asymmetry require increased energy for normal daily activity. Chronic fatigue can follow Central sensitization and neural up-regulation occur as pain becomes chronic Nervous system becomes more vigilant and hypersensitive to pain due to primal fear response Further limiting normal movement patterns and activity 7
LONG TERM EFFECTS OF STRESS ON THE BODY Increased muscle tone Trigger regions or trigger points Asymmetry Pain patterns presented Segmental Discrepancies STRESS REDUCTION TECHNIQUES HOW TO RELEASE: Brow Thenar eminence Jaw Diaphragm Big movement breathing exercises 8
BROW OBICULARIS OCULI/ CORRUGATOR SUPERCILII BROW RELEASE 1 2 Close eyes with mild tension With fingers lightly on +brow and thumb on cheek bone flick apart several times Caution: May want to remove contacts before performing this technique 1 JAW/MASSETER RELEASE Tongue between teeth 2 Press under chin (digastric muscle) 3 Take a deep breath, in & out through nose 9
THENAR EMINENCE THENAR RELEASE 1 2 3 Take pen and place it under 4 th digit (ring finger) and over index, long, and small fingers Raise hand over head and hold for 20 seconds Breathe diaphragmatically DIAPHRAGM 10
DIAPHRAGM RELEASE 1 2 Strum across lower ribs Side of irritation, reach down towards floor 3 Turn head to opposite side 4 Cough 2-3x 5 Repeat on opposite side MOVEMENT EXERCISES CONTROLLING YOUR CENTER OR TANDEN SHAKING THE SOUL 1. Stand with legs shoulder width apart 2. Knees relaxed 3. Right hand over left at level of tanden (just below belly button) 4. Allow a space between palms (like you would hold a ping pong ball) 5. Shake both hands up and down 6. This starts as a small movement and continue to make the movement smaller and smaller 7. Perform diaphragmatic breathing during this exercise 8. Continue this for 20 seconds 11
SHIN KOKYU (DIVINE SPIRIT BREATH) 1. Standing feet shoulder width apart 2. Knees relaxed 3. Hands palm up in front of tanden 4. Breathe in with diaphragm and raise hands to xiphoid process 5. In a relaxed manner, roll hands to a palm down position and exhale 6. Repeat this for 20 seconds REFERENCES 1. Porolese, Laura. Beginning Human Relations. Chapter 3, Manage Your Stress. 2012 Creative Commons 2. Selye, Hans. The Stress of Life. 1978 McGraw-Hill 3. Mayo Clinic Staff. Healthy Lifestyles. Stress Symptoms: Effects on your body and behavior. Mayo Clinic 2016 4. Scaer, Robert. The Body Bears the Burden: Trauma, Dissociation and Disease. Page 101. Third Edition. 2014 Routledge. 5. Ockler, Thomas K. Tapping Into Primal Instinct: Reversal of Central Sensitization and Chronic Pain, Course Manual 2014 CONTACT INFORMATION Chuck Renner, OTR, CHT 417-889-488 chuck@advantagetherapyonline.com https://www.youtube.com/ watch?v=d-dib65scqu 12