Patience Is A Virtue!

Today was shopping day. One person, once a week.

So I'm doing all the errands, for all the family, all in one day. It was a beautiful day, and I was actually quite happy to be going out! All in all, it took from 9 am until 3 pm to successfully get all my errands done (that did include coming home for lunch). I'm not typically the most patient person in the world, and running errands during a pandemic requires patience. Some businesses are reducing hours (requiring a return trip after lunch) and some are requesting only one patron at at time (listen to a podcast in the truck). 

I also find I go much slower in the grocery store, partially because I may have to seek alternative brands because mine isn't available. Mostly because I really don't want to forget something and have to backtrack through the store! Tip - when I washed my hands at the door, I took a small piece of paper towel and wet it so I could open produce bags. I know you know what I'm talking about! 

Usually I divide my weekly errands throughout my week so that I don't spend a whole day off running around town. Now I remember why, it's exhausting! By the time you get home, you don't feel like doing anything. That was the primary motivation for the boys learning to make shepherds pie today! Full disclosure - I may have spent 20 minutes sitting by the creek...

We definitely need to exercise more patience. The bank has a checklist of questions before you are let past the vestibule. The elderly person in front of you may be used to paying with cash, and those machine screens are hard to see if you have poor vision. Only one person can get parcels at the post office at a time (there is a lot of online shopping going on!) Usually at the pharmacy, while waiting for prescriptions, I browse. Smell some lotions, read some greeting cards, flip through some magazines. Handling random items in a store is just not cool these days.

What I also noticed is that we are taking the time to converse with each other in parking lots and aisles. We used to just smile and nod as we went on our busy way. Now we recognize the need for connection and checking in with people to make sure they are OK. Typically "how are you" has been a rhetorical question, not in 2020. I was delighted to run into a few clients, got the chance to nag a little about being careful with their weekend plans! 

One person asked if it was OK to ask a work question, the answer is YES! Please do! You might have noticed, I love to talk massage!

The Shoulder Bone Connects To The Finger Bone

Not all finger numbness is a result of carpal tunnel syndrome. It is very commonly caused by shoulder, neck and chest tightness. Office workers, electricians, mechanics, painters, construction workers and drivers all have jobs that can lead to thoracic outlet syndrome. Reaching forward or above your head all day is the culprit!

Thoracic outlet syndrome (TOS) results from the compression of the brachial plexus (a collection of 5 nerves) or the subclavian artery. There are several places where compression can occur:
the scalenes (remember, my favorite muscles!)
the pectoral muscles
the collarbone (clavical)
the first rib
the cervical rib (an extra rib that some people have - cool, right?). 

It is very common in people who have had a broken or dislocated collar bone. The pathway of the nerves and artery from the neck, under the collarbone and  through the armpit means that anything that aggravates the neck or chest muscles can result in compression. Notice in the image how it all runs between the top of the arm and the ribs.

Mr. Bones seems like a cheerful sort!

Lift your left arm up like you are going to do the chicken dance. I'm serious, trust me!

With your right hand, grasp the muscle at the front of your armpit. That's your pectorals.

The symptoms of TOS are very similar to carpal tunnel syndrome, and the two often get confused. TOS results in numbness and tingling in the pinky finger and the ring finger. You know the nerve that you hit with your funny bone? That’s the one! 

Extend your arm like you are shaking hands with someone. The top of you forearm is the median nerve (carpal tunnel syndrome). The bottom is the ulnar nerve (TOS).

What can you do for TOS?

This is like the question on the exam that was answered on another page for you! You already know how to do these stretches. They are the ones for the scalenes (yay!) and the pectoralis muscles. See the March 26-27, 2020 posts. 

Neck and chest! Again good posture and ergonomics are important, no hunching over keyboards! 

Make sure backpack straps fit properly and weight is properly distributed. 

If you sleep on your back, elevating the head of the bed or using a wedge can reduce pressure. 

Don’t sleep on your stomach or with your arm above your head. Make sure your pillow keeps your neck straight, your head shouldn’t be tipped up or down. 

Avoid drafts from blowing on your neck (window at night, air conditioning at work). Don’t forget the turtle that needs a scarf! 

Take frequent breaks from activities that aggravate the symptoms (especially working over your head).

Strengthening the rhomboids 

(remember those are the archery and rowing ones!). If you don’t have access to a rowing machine, you can simulate the movement. 

Take a second—pull your shoulder blades together to remind you which muscle we are using. 

With a weight in your hand, and your elbow bent, bend at the waist and lift your arm behind you, toward the ceiling. Make sure you are using your shoulder muscles, not your arm muscles! (That would tone your triceps, not a bad idea!)

Self-Massage

I know it's like the difference between brushing your own hair and someone else brushing your hair. Massaging yourself definitely isn't the same as going for a massage, but it does help. Especially with the pectorals. Getting the pectorals massaged is a bit like scrubbing them on grandma's washboard. Doing some at home actually makes the trips to the clinic less painful.

Lift your left arm out to the side at the shoulder. Bend your elbow in towards your chest - you know, Chicken Dance! Your whole arm should be parallel to the floor. With your right hand, start at your breastbone (sternum) and gently, but firmly feel along the muscle toward your shoulder. When you find the tender spot, stop!

With enough pressure that you feel it, but not enough to make you wince, hold that spot with your fingers. They don't move. 

Move your left arm back and forth in front of your chest. The pectoral muscle will move under your fingers.  Repeat with the other side.

This can be done at any time throughout the day.

Hot or Cold

Use heat on the neck and chest muscles. Remember, only use heat on one side of the chest at a time or the blood will rush to your head, giving you a headache.