Very Effective Knowledge In Scripture

I have begun a new blog just on deep exploration and study in God's Word.  If you are interested, please check it out and sign on for e-mail updates there as well ;-)

VeryEffectiveScripture.blogspot.com

Deeper Knowlege

For those of you who follow my blog site VeryEffectiveFitness and have enjoyed the Monday posts of scripture content, then I hope you will even more so benefit from this blog where I can post a little deeper knowledge of Scripture. I pray that all posts will not misstate or misrepresent any Scripture and never do I intend to offend. If something I post is offensive to you, I apologize in advance and pray that any seeds meant to grow by God will do so in fertile minds and be Blessed of God to grow and multiply in understanding and wisdom!

James 1:5 If any of you lack wisdom, let him ask of God, that giveth to all men liberally, and upbraideth not; and it shall be given him.


In God's humble and grateful service!
Christina Gibson
cagib1@charter.net

The More You Know

It's Not You, It's Me

Site Format Change, Issues, & Feedback

K, so yesterday I decided to updated the look of my site and went a totally different direction with the format.  I think I like it, but would love to hear your feedback to see if it is easier or harder to navigate and read.  Again, I know my site is wordy but such is life ;-)  (Update & Clarification)  I am also going to continue to have the "Good To Know" first on the site of Posts followed by the current daily Post....Be sure to check there for any site info and/or training/challenge/price updates.

Couple of issues to note regarding the format change: 

1)  Somehow I think those who signed up for e-mails have been deleted.  SORRY!  If you would, just resign up for those and they will resume coming to you!

Subscribe (to the right to follow by e-mail)

Follow by Email

2)  I realized late in the day yesterday that for some who visit my site do not benefit from the full view of my site.  What you should ideally see is:

I know that's difficult to see, but in the top, left you should have the option of a pull down of all the "PAGES" and to the right should be a vertical hide-a-selection of choices such as About Me, Favorite Links, Books for your Journey, etc.  If all you see are Posts and to the right a Subscribe box, then you are not going to benefit from the full site options.


No clue how to fix this other than this: If you click to the right and select the Subscribe option;

then either choose to Add or View: then that should get you the full site.  If anyone out there knows how I can fix this for everyone, just e-mail me at cagib1@charter.net ;-)



Shoulder Trigger Points

Excerpts from The Trigger Point Therapy Workbook by Clair Davies, NCTMB

For other posts of this series: Trigger Points
Referred Pain, Trigger Point Symptoms & Techniques

Muscles whose trigger points cause shoulder, upper arm, and upper back pain can be divided into five groups: scalenes, shoulder blade suspension muscles, rotator cuff muscles, upper arm muscles, and spinal muscles.

Trigger points in the scalenes cause an impressively wide distribution of pain, numbness, and other abnormal sensations in the chest, upper back, shoulder, arm, and hand. Pain is hardly ever felt in the scalenes themselves, but scalene trigger points can be the primary source of pain in their referral areas. Symptoms created by the scalenes are easily misdiagnosed. Pain sent to the shoulder by the scalenes is almost universally mislabeled bursitis or tendinitis. [There are many other symptoms and misdiagnoses listed, but I am only highlighting two, the second being carpel tunnel syndrome below.]

When trigger points shorten the scalene muscles, they tend to keep the first rib pulled up against the collarbone, squeezing the blood vessels and nerves that pass through the area on their way to the arm. The collection of symptoms caused by this compression of the nerves and vessels is properly termed thoracic outlet syndrome, although it is very often incorrectly diagnosed as carpal tunnel syndrome.


For the complete break down on treating scalene trigger points definitely check out the Trigger Point Therapy Workbook. Know that in treating the scalene(s):

This will not hurt unless you encounter a trigger point, in which case it will be extremely painful. Pressure on a scalene trigger point evokes a spooky kind of pain that will make you duck and cringe: it can feel like you're pressing on a nerve. At the same time, you may feel the referred pain or other symptom being reproduced or accentuated. This can be a very convincing demonstration of the reality of referred myofascial pain.

The massage stroke is executed by pressing with your fingertips as you push them [anterior scalene] across the muscle toward the side of the neck. The skin of the neck should move with the fingers. At the end of the stroke, which will be only an inch long, release the pressure, reset your fingers where you began the stroke and repeat. To massage the middle scalene, use this same stroke on the side of the neck. Six strokes on each scalene trigger point are enough for one session. To massage the posterior scalene, push your middle finger under the front edge of the trapezius muscle near where it attaches to the collarbone.

It's important to check for trigger points in your scalenes before going to the trouble of treating all these [rhomboids, middle trapezius, infraspinatus, latissimus dorsi, serratus anterior, and levator scapulae] other muscles. The scalenes are among the most common sources of pain along the inner edge of the shoulder blade. Without first taking care of the scalenes, massage applied to the rhomboids or to any of the others listed here, though it may feel good, can be a complete waste of time.


The supraspinatus trigger points [among other symptoms/issues] is also one of many sources of the pain in the outer elbow known as "tennis elbow". Trigger points in the triceps or one of the forearm muscles are the most usual cause of tennis elbow. Supraspinatus trigger points, being so far away and a less frequent cause, are generally overlooked as a source of this common pain (1999, 538-546). Repetitive strain such as working with the arms overhead for long periods of time or typing at a computer keyboard with no elbow support can also exhaust supraspinatus muscles. [as well as "extreme exertion, such as moving a large couch or carrying heavy weight like boxes or suitcases"....]

Paradoxically, though located behind the shoulder, infraspinatus trigger points are the most common source of pain in the front of the shoulder. This pain usually feels like it's deep in the joint and may travel some distance down the biceps. Extreme tenderness in the anterior deltoid and the bicipital groove in the head of the humerus can lead to an erroneous diagnosis of bicipital tendinitis. Pain can also shoot down the outer side of the shoulder. Occasionally, pain is referred to the back of the neck, the inner border of the shoulder blade, all the way down the upper arm and forearm, and into the entire thumb side of the hand. When pain is referred to the forearm, it tends to promote formation of satellite trigger points in the hand and finger extensors, compounding pain and other symptoms in the hand. Other symptoms of infraspinatus trigger points include weakness and stiffness in the shoulder and arm, which can cause your shoulder and arm to tire easily. Both inward and outward rotation of the arm is restricted, making it difficult to move the arm in any direction. Since arm rotation is necessary for reaching behind you, it becomes impossible to reach up behind your back. Lying on the opposite side is painful as well, because the weight of the afflicted arm pulls on the infraspinatus (1999, 556; Sola and Williams 1956, 91-95). Dysfunction of the infraspinatus typically causes the other rotators to tighten up in an effort to compensate, which tends to overload them too. All four rotators end up with trigger points and soon you're unable to move the arm at all. Nevertheless, this condition, commonly called a "frozen shoulder", can often be treated very successfully with trigger point massage of the rotator cuff muscles (1999, 552-558). [among some of the causes: keeping hands overhead for long periods of time (whether during sleep or at work), working at a computer without elbow support, keeping your hand on a computer mouse out to one side for long periods, etc.]

The infraspinatus, being on the outside of the shoulder blade, is an easy muscle to treat with self-applied massage. Confirm its location by feeling it contract and bulge as you put the arm into outward rotation. When you exert pressure on infraspinatus trigger points, the pain reaction takes awhile to wake up, so don't conclude too quickly that you have no problem there. It may take several seconds of deep massage before you feel the characteristic exquisite tenderness.

Teres minor trigger points can also be the cause of a worrisome numbness or tingling in the fourth and fifth fingers, which occurs nearly as often as the pain at the back of the shoulder. Note that a comparable pattern of finger numbness can also come from trigger points in the pectoralis minor. Pain instead of numbness in these two fingers suggests latissimus dorsi trigger points (1999, 564, 572). Teres minor trigger points are only an inch or so away from those in the infraspinatus and can be massaged at the same time with the same techniques. A tennis ball against the wall is the perfect tool: roll it slowly back and forth across the teres minor against the wall.

The subscapularis is an exceptionally powerful muscle lining the underside of the shoulder blade. Visualize it sandwiched between the shoulder blade and the ribs. You'd think that the subscapularis muscle would be unreachable and untreatable, buried as it is on the underside of the shoulder blade. Actually, it's surprisingly accessible if you go about it in the right way. This is good news, because the subscapularis is often at the very heart of the problem with shoulder pain. With a frozen shoulder in particular, knowing how to treat subscapularis trigger points can be the key to recovery; without this knowledge, recovery can be a very long time in coming (1999, 599, 603-607; Cantu and Grodin 1992, 154-155; Voss, Ionta, and Myers 1985).

The main symptom of subscapularis trigger points is severe pain deep in the back of the shoulder. An ache in the back of the wrist is almost always present and should be seen as a virtual signature of subscapularis trigger points. Sometimes the shoulder pain extends down the back of the upper arm. You may also have an extremely tender spot on the front of your shoulder where the troubled subscapularis has been continuously pulling and jerking on its attachment to the humerus (1999, 556, 600).

The pull of the four rotators must be in balance in order for the shoulder joint to operate smoothly and freely. A subscapularis muscle weakened by trigger points allows the supraspinatus to pull up on the head of the humerus unopposed, jamming it against the acromion. A clicking or popping noise when you move your shoulder indicates probable trigger points in the subscapularis or the supraspinatus, or both (1999, 545-546; Lippitt and Matsen 1998, 20-28).

Subscapularis trigger points also keep the muscle from lengthening, reducing the shoulder's range of motion and restricting rotation of the arm in either direction. This makes it difficult to reach above your head, across your body, or up behind your back. The disabling pain and stiffness caused by subscapularis trigger points are commonly mistaken for bursitis, arthritis, bicipital tendinitis, rotator cuff injury, and adhesive capsulitis (1999, 596-607).

Luckily, the most troublesome subscapularis trigger points occur near its accessible outer edge. They can be easily reached for massage if you position your arm in a way that will move the shoulder blade forward and around the side of the body. Put your hand on your opposite shoulder if possible. This pulls the shoulder blade around the side of the body and exposes a good bit of its underside. With the arm across the body, you can massage the subscapularis muscle while sitting, standing, or lying down. With the flats of your fingers firmly against your ribs, push deep into the slot between the ribs, and the roll of muscle that defines the back of the armpit. If your hand and fingers are tight against your ribs, the blunt ends of the fingers will bump right into the subscapularis. Try your thumb for this technique; you may like it better. Search for the exquisitely tender spots all along the outer edge of the shoulder blade.

The key to treating the trigger points of the shoulder/rotator cuff muscles, is to get familiar with where these muscles are, feeling around to find the trigger points, and using either thumb, fingers (with short fingernails), tennis ball, small rubber ball, or Thera Cane. Only some of the treatment suggestions are detailed in this e-mail, for a complete list/description be sure to check out the Trigger Point Therapy Workbook.

Even though I am posting excerpts from Mr. Davies' book The Trigger Point Therapy Workbook, I am by no means able to post every important facet on this subject and highly recommend you purchasing this book for your own reference...it is that good! Clair Davies' story is amazing as is his entire book. I am very grateful to his dedication and revelation of this subject matter!!!

Rest Reminder

Just a reminder for you to rest between strength training (resistance) workouts.  At least 1-2 days between full body workouts.  True that you could strength train every day if you are only focusing on a different muscle group each workout (upper body vs lower body for example), but this isn't the most effective to way to workout for maximum results (strength, endurance, or fat burn). 

I teach numerous bootcamp classes throughout the week and see it time and again....folks doing heavy sets of intense resistance training workouts back-to-back days throughout the week and wondering why they don't see results for all their intense efforts.  Couple of glaring reasons:  1) They are never allowing their bodies to recover from their workouts, so they are just tearing down their muscle fibers.  By not resting, those muscles are unable to build.  It is the building of muscle tissue that aides in fat burning by increasing your metabolism (not constantly torn down muscle fibers).  2) They are using tiny weights or are only partially doing each rep.  Here is what I mean by that....If you are doing shoulder presses (for example) and are using a weight that you could press all day long...or you get to the end of your third set and you could easily add a fourth or more, your weight is too light.  On the other hand, if you are eeking out the third set and are toast by the end, you are most likely at just the right weight.  If you are barely eeking through the first or second set, your weight is too heavy for you.  If you are using muscle groups you are not actually working to lift the weight, the weight is definitely too heavy for you.  Staying with the shoulder presses, if you are pushing up to full extension and then only coming down a 1/4 or even 1/2 way down to start, you are not actually doing the full range of motion and therefore short changing yourself the full benefits of your efforts.  Work smarter.  Rest smarter.  You will get better results!

Active Rest

Whether you are talking about being active between workout days or performing less intense exercise in between more intense workout sessions such as with high intensity interval training (HIIT), active rest is key to giving your body the recovery it needs so your workouts are effectively intense.

*Rest days in between days of resistance (strength) training workouts is important because it allows your muscles enough time to recover, repair, and grow stronger. Rest however doesn't mean couch time. Active rest would be a less intense activity such as a walk (even a jog), bike ride, yoga, etc. Get the idea?

*A lower intensity exercise in between HIIT gives your body enough recovery while preventing your heart rate from dropping rapidly. Without the active recovery period you would not be able to maintain the intensity required in HIIT to make it effective.

Challenge Progress / Reflection

This week marks the midway point of the current 12 week challenges (Current Fitness Challenge).  Whether you are doing all of them or just one of them, take this week to reflect on what has or has not worked for the past 6 weeks and see how you can make the necessary adjustments to make the next 6 weeks more doable!  Even if you didn't begin the 12 week challenge(s) 6 weeks ago, reassessment is never a bad thing so still take account of where you are in your journey. 

Gifts & Correction

Romans 11:29 For the gifts and calling of God are without repentance.

Those attributes that make you you; those abilities that come so easy to you that when you hone them make folks in awe of what you can do; those gifts and blessings from God are yours forever regardless of whether you thank Him or bless Him through your works.....but I wouldn't recommend taking credit for what is given to you, nor would it be wise for you to take for granted your effortless gifts......While He has promised them to you without repentance, He will still correct your walk.  Show God you love him through your good works and study.  Give Him the credit for what He has so graciously bestowed upon you.  Ask Him for direction....He will never lead you astray!!!

Romans 12:16  Be of the same mind one toward another.  Mind not high things, but condescend to men of low estate.  Be not wise in your own conceits.

Deuteronomy 8:5  Thou shalt also consider in thine heart, that, as a man chasteneth his son, so the Lord thy God chasteneth thee.

Proverbs 3:11-13 My son, despise not the chastening of the Lord; neither be weary of His correction: For whom the Lord loveth He correcteth; even as a father the son in whom he delighteth.  Happy is the man that findeth wisdom, and the man that getteth understanding.

Proverbs 24:3-4 Through wisdom is an house builded; And by understanding it is established: And by knowledge shall the chambers be filled with all precious and pleasant riches.

Revelation 3:19-20 As many as I love, I rebuke and chasten: be zealous therefore, and repent.  Behold, I stand at the door, and knock: if any man hear My voice, and open the door, I will come in to him and will sup with him, and he with Me.

You Are Valuable!

A speaker started off his seminar by holding up a $20 bill.  He then asked, "Who would like this $20 bill?"

Hands started going up.  He said, "I am going to give this $20 to one of you, but first let me do this."

He proceeded to crumple the $20 dollar bill up.  He then asked, "who still wants it?"

Still the hands were up in the air.

Well, he replied, "what if I do this?"

And he dropped it on the ground and started to grind it into the floor with his shoe.  He picked it up, now crumpled and dirty.

"Now who still wants it?"

Still the hands went into the air.

"My friends, we have all learned a very valuable lesson," he said, "no matter what I did to the money, you still wanted it because it did not decrease in value.  It was still worth $20."

Many times in our lives, we are dropped, crumpled, and ground into the dirt by the decisions we make and the circumstances that come our way.

We feel though we are worthless.  But no matter what has happened, or what will happen, you will never lose your value.

Dirty or clean, crumpled or finely creased, you are still priceless ... and especially to those who love you.

The worth of our lives comes not by where we've been or what has happened to us, but by WHO WE ARE.

"You are special -- Don't EVER forget it."

~by Unknown Author

Lighten Up

The Trigger Point series will continue next Thursday with Shoulders, but today I wanted to start the beginning of a series on Yoga that will pick up right after the conclusion on Trigger Points.  I will have a few posts regarding the different styles of Yoga, tips, and suggestions for your practice.  Today, some self-love for your Valentine's Day ;-)

from Yoga Journal March 2013 issue:

Yoga helps us in myriad ways, but many people don't realize that it can assist with weight loss.  And it's not (only) by sweating off pounds on the mat.  A regular practice will make you toned and fit and will likely inspire you to make healthier food choices.  Yoga also encourages us to experience more self-love, no matter what the number on the scale.



Trigger Point Series:
Trigger Points
Referred Pain,Trigger Point & Symptoms

Heart Size

Did you know that your heart size enlarges with regular exercise? No joke, with regular resistance and endurance training, your heart grows in size along with your heart volume increase as an adaptation to increased work demand. The contrast is also true in that it will decrease back to pre-training measures within several weeks after training has ceased. The increased size makes your heart perform more efficiently. So train on knowing that your heart is bigger ;-) Now go put that big heart of yours to good use!!! Happy Heart Day!