The Original Backnobber II Tool ® User Guide Self Care Deep Muscle Therapy
About the Author: Denise M. Miller, OTR Denise M. Miller is an occupational therapist, an independent consultant and a technical writer. She teaches, lectures and conducts seminars for health care professionals worldwide on topics in industrial therapy and ergonomic applications. In addition, she has numerous written contributions in a variety of publications. Ms.
Forward Within all of us is a strong desire to be healthy and free of pain and toxic stress. By using Pressure Positive products, you have taken a positive step in that direction. When used as intended, The Original Backnobber II tool, in combination with simple stretching and strengthening exercises, helps ease the symptoms of muscle fatigue, back, neck and shoulder discomfort and headaches. Such symptoms can result from injury as well as chronic conditions including arthritis, tendinitis and fibromyalgia.
Table of Contents 1 What is a Trigger Point? 2 Self Care 3 Precautions 4 Using The Original Backnobber II Tool 4 5 Locking Mechanism Storage 6 8 9 Techniques 5 3 10 Trigger Points and Exercises Neck and Shoulder 15 Shoulder and Upper Back Mid and Low Back 14 18 22 Hip, Buttocks and Lower Extremity 27 6 A Word from Satisfied Customers 7 Frequently Asked Questions 8 Resources 9 About our Products 2 34 35 32 31
What is a Trigger Point? Tender spots in taut bands of muscles are referred to as "trigger points," according to Janet G. Travell, MD, a noted pioneer in the field of myofascial pain and dysfunction. These tender spots may occur actively in the affected muscle, produce additional tender spots or refer pain to other muscles in the body. Throughout our lifetimes, we all experience some muscle pain and discomfort.
Self Care It is important to pay attention to the responses our bodies produce when stressed or in pain and to follow-up with stretching, relaxation and other exercises which help to reduce discomfort and tenderness. Be particularly mindful when using The Orginal Backnobber II tool to keep your body as relaxed as possible, especially in the area where you are applying pressure.
Precautions 1 Only use The Original Backnobber II tool for its intended purpose. This product is designed for use on all large and small muscles that can be comfortably reached. 2 Do not use The Original Backnobber II tool without a physician's consultation if (1) you recently experienced an injury or (2) suffer from a serious medical ailment or (3) are currently under a physician's or therapist's care.
Using The Original Backnobber II Tool Trigger points can occur in any muscle. Remember that every person is unique, and that you are the best judge of your pain and discomfort. Regular use of The Original Backnobber II tool can help you better understand the source and nature of such problems and can be an exceptionally valuable aid in your pursuit of a healthy, pain free lifestyle. The guidelines listed below can be followed when using The Original Backnobber II tool on any muscle in the body.
6 Apply pressure firmly to the affected muscle. Move along the muscle band at one-inch intervals. Stop and apply longer or deeper pressure to any knots or lumps as you work. Although almost any pressure on a muscle will usually have some releasing effect, it is best to apply pressure along the entire muscle from one end to the other, in approximately one inch intervals, and then stretch before moving onto another area.
THE ORIGINAL BACKNOBBER II TOOL LOCKING MECHANISM The Original Backnobber II tool is equipped with a built in, patented mechanism that allows it to be taken apart for easy transport and storage. Press the buttons on each side of The Original Backnobber II tool, located directly in the center of the mechanism and gently pull apart. To reassemble, just fit the two ends and push gently until they click together.
TAKING THE ORIGINAL BACKNOBBER ® II TOOL WITH YOU. The Original Backnobber II tool will easily fit into a normal size briefcase, overnight bag, or gym bag. It is ideal for travelers, sports enthusiasts and others on the go. The Original Backnobber II tool is made of a highly durable, polymer composite making it a reliable travel companion.
TECHNIQUES WITH ORIGINAL BACKNOBBER ® II TOOL Working the muscles around the neck and shoulders can relieve simple headaches. The larger end of The Original Backnobber II tool can reach over the shoulder or under an arm and into the middle back area. Experiment with different positions until you find the ones that work best for you.
There is no "right" or "wrong" way to hold The Original Backnobber II tool. Use it however it works best and feels most comfortable in your hands. Always look for ways to use The Original Backnobber II tool that require the least amount of energy and provides the deepest amount of pressure. When using The Original Backnobber II tool lying down, let the floor act as a fulcrum.
It is generally best to use The Original Backnobber II tool over a layer of light weight clothing such as a cotton tee shirt or light weight pants or shorts. You can safely use The Original Backnobber II tool, one, two or even three times a day. Using The Original Backnobber II tool should be a relaxed, reflective experience.
Avoid pressing The Original Backnobber II tool into bones, especially those on the neck and directly on the spinal column. Use either end of The Original Backnobber II tool, whichever feels most comfortable. Although there may be some discomfort while pressing with The Original Backnobber II tool, that discomfort should go away immediately after use, and be replaced by more relaxed muscles, and decreased pain.
Trigger Points and Exercises STRETCHING AND RESISTANCE STRENGTHENING EXERCISES Deep muscle massage or trigger point therapy in all their variations, combined with stretching, strengthening and resistance exercises, can enhance and often reduce pain and restore range of motion and over all function. Stretching, especially after applying trigger point pressure, enhances the effects of The Original Backnobber II tool. Stretching should not hurt.
NECK AND SHOULDER DISCOMFORT Trigger points can be found in taut bands in the muscles on the sides and back of the neck and upper back region. There are many muscles that originate in the head and neck and extend to different muscles in the rest of the body. When these muscles have been injured or overused, they can result in general soreness, stiffness, fatigue and/or headaches.
NECK AND SHOULDER STRETCHING AND STRENGTHENING EXERCISES Head Turn Turn your head to one side and hold for 10 seconds. Repeat on the other side. Move slowly and consistently until you feel a gentle stretch. Head Lift Slowly raise your chin (extension) and hold for 10 seconds. Lower the chin towards your chest (flexion) and hold for another 10 seconds. Head Tilt While facing forward, tilt and lower the head toward one shoulder. Hold for 10 seconds and repeat on the opposite side (lateral rotation).
You should feel a gentle stretch in the neck and shoulder. Head Roll Gently and slowly move the chin and neck in circular motions. Lead with the chin, by moving forward and downward. Repeat in the opposite direction. You will feel resistance in the neck muscles on the sides of your neck. Lateral Neck Stretch Place the left hand around to the opposite side of the head and gently pull towards the left shoulder. Hold for 10 seconds and release. Repeat on the opposite side.
SHOULDER AND UPPER BACK DISCOMFORT Trigger points can be found in the taut bands of muscles in the posterior upper back and shoulders. The muscles provide the support mechanisms for successfully performing everyday work and leisure activities. It is easy to take for granted how many activities these specific muscles support, such as providing the ability to sit and type at the computer, talk on the phone, hold a child, garden or golf.
SHOULDER AND UPPER BACK STRETCHING EXERCISES Shoulder Rolls Roll the shoulders in a circular motion. Repeat in the opposite direction. Move gently and slowly. Shrugs Elevate both shoulders and hold for 20 seconds. Feel a gentle stretch. Shoulder Stretch With arms at shoulder height, grasp your elbow and pull it across your chest as far as you comfortably can. Hold for 20 seconds and release. Repeat on the opposite side. Side Stretch Reach overhead and clasp hands together.
SHOULDER AND UPPER BACK STRENGTHENING EXERCISES Arm Circles With arms at shoulder height, rotate in small circular motions. Repeat in the opposite direction. Gradually increase the arc of the arm circles. Take a deep breath. Shoulder Blade Squeeze Clasp hands behind the base of the head. As you inhale, slowly press the shoulder blades together. Hold for 5 seconds exhale, and release. Feel a gentle stretch across the chest.
SHOULDER AND UPPER BACK RESISTANCE EXERCISES Apply resistance by holding small weights (1-2 lb.) or by attaching weighted bands around the wrists. Hold weights that you can lift easily. Side Arm Lifts Begin with arms at hip level and raise to shoulder height. Hold for 5 seconds and release. As strength and endurance improve, increase weight, and height of lift. Front Arm Lifts Raise arms straight out in front of your body to shoulder height. Hold for 5 seconds and release.
MID AND LOW BACK MUSCLE DISCOMFORT Trigger points can be found in the taut band of muscles in the posterior mid and low back regions. The large muscle groups of the middle and low back are generally responsible for maintaining good posture in sitting, standing and lying down. Many people lift, carry, push and pull during work and leisure activities. However, some weight may be too heavy, an awkward size, or lifted too often with improper posture.
MID AND LOW BACK STRETCHING AND STRENGTHENING EXERCISES Ab Extension Place both hands in the small of the back. Keep your head facing forward with knees slightly bent. Gently extend your upper body backwards. Hold for 15 seconds. Feel an easy stretch in the hips and abdominal muscles. Ab Extension (alter native) Elevate one foot on a firm surface, no higher than 8". Hold for 15 seconds. Seated Rotation Stretch Sit on a firm surface with your legs straight in front of you.
Tighten the abdominal muscles to raise leg. Knee Pull Lie on your back with knees bent, feet flat on the floor, and arms relaxed at your sides. Bring one knee up to your chest, and hold for 20 seconds. Release the knee slowly, extending the leg. Resume start position and repeat with the opposite knee. Feel a gentle stretch.
Modified Push Up Lie face down with your elbows bent as if beginning a standard push up. Slowly push your body off the floor. Your waist, hips and legs remain touching the floor. Hold for 10 seconds and release. Feel a gentle stretch in your abdomen. Alternate Leg and Arm Lifts Lie face down on the floor. Extend your arms above your head. Lift one arm and the opposite leg. Hold for 10 seconds and release. Repeat using the opposite arm and leg.
Cat Stretch Extend arms directly out in front of you and sit back on your heels. Hold for 15 seconds, release and move back into a cat-like arching position. Feel an easy stretch in the low back, hips and buttocks Cradle Rock Lie on your back with knees bent. Bring both knees up to your chest and clasp your hands under your legs. Hold for 20 seconds and release. Rotation Lie on your back with knees bent, feet flat on the floor and arms at the sides of your body. Slowly drop your knees to one side.
HIP, BUTTOCKS AND LOWER EXTREMITY DISCOMFORT Trigger points can be found in taut bands of muscles in the posterior hips, buttocks and upper legs. These muscles stabilize the body and are essential for activities such as sitting, walking, riding a bike or driving a car. When they are overworked, fatigued or injured, soreness and tightness occur, and every movement may produce discomfort.
Groin Stretch 1 Sit on the floor with back straight, shoulders relaxed and heels together. Gently pull your upper body forward. Hold for 20 seconds and release. This stretch is also great for the lower back and hips. Reach forward for a comfortable stretch. Do not bounce! Feel an easy stretch in your groin and the inside of the thighs. Groin Stretch 2 If you find it difficult to keep your heels together, sit on the floor with shoulders relaxed. Extend the legs out to form a wide v- shape. Reach forward.
Calf Stretch Stand a few feet from a wall or fixed support. Place one foot forward and bend at the knee. Straighten the other leg behind your body, with the heel firmly on the ground. While pushing against the wall with your hands, slowly lean towards the wall. Hold for 20 seconds and repeat with the opposite leg. Feel an easy stretch in the front of the thigh.
Iliospoas Stretch Place one foot firmly on the floor, and bend your knee The top of the other knee is touching the floor. With a straight back, slowly lean forward until you feel a stretch in the front of your thigh. Hold for 20 seconds and repeat with the opposite side. Place a pillow under the knee for added comfort and hold on to something if necessary for balance. Do not bounce! Feel an easy stretch in the hips and thighs. Hip Stretch Stand with your arm touching a wall or fixed support.
A Word from Satisfied Customers "Your Backnobber is great for those patients who need to have regular specific trigger point therapy in chronic areas, as well as for all of us who need to de-stress after a hard day's work! Add me to your list of loyal fans." Betty Knox Singleton, D.C. Gig Harbor, WA "I have found the Backnobber to be very helpful in alleviating muscle spasm and discomfort in those areas you cannot reach! Thank you again." Martha Clayton Cottrell, M.D.
Frequently Asked Questions 1 How do I locate the trigger point? Feel the muscle for a knot or lump or hypersensitive area. Trigger points often reside deep in the muscles where you experience pain, tightness, soreness or discomfort. 2 How do I hold The Original Backnobber II tool? Hook the Original Backnobber II tool over one shoulder or under the arm - whichever is more comfortable to achieve the best results. In general hold the Original Backnobber II tool with both hands, close to your body.
6 How should I position The Original Backnobber II tool? Hold The Original Backnobber II tool in any position that is comfortable, which allows your body to be relaxed and which allows you to apply pressure to affected muscles. 7 What else do I need to do? Stretch the muscle area, especially after applying The Original Backnobber II tool. Breathe and work the opposite muscles. 8 Will I experience pain and soreness? You may experience some discomfort after initial use.
Resources 1 Travell, JG and Simons, DG, Myofascial Pain and Dysfunction:T h e Trigger Point Manual, Baltimore, Williams & Wilkins, 1983. 2 The Anatomical Chart Co., Trigger Points: Understanding Pain and Discomfort. Skokie, IL, 1994. 3 Prudden, B. , Pain Erasure The Bonnie Prudden Way: Discover the Wonders of "Trigger Point Therapy, New York, NY, Ballantine Books, 1980. 4 Headley, B., When Movement Hurts: A Self-help Manual for Treating Trigger Points.
T h e O r i g i n a l B a c k n o b b e r II To o l ®
