Acute Lash Pain
Acute Lash Pain
You know it. We have all been there, a long week with grads, weddings, and then your 3 times a year person pops out of the wood work and needs lashes. You would say no to anyone else because your back, shoulders, neck or wrists hurt but it will be a quick set you could do in your sleep. Before you know it your are in the cycle where you wake up in the morning not feeling great, you hurt everywhere but your schedule is packed and the clients need your skills. You need some TLC.
What can we do to alleviate the pain and tightness? When you spend excessive time in one position you should always counter act that with stretching in the opposite way. The stretches I am going to share with you have saved me on more than one occasion. I will try and keep this short and sweet, you lose the crowd if you teach more than 5 exercises at once.
1. Lay on your stomach. Seems easy, and it is. Lay flat with your arms out to the side like Jesus. Lay there as long as you want but doing it a few times a day for 5-10 minutes will make you feel wonderful. This will straighten your spine, put your hips into neutral after a long day of sitting and stretch your chest and shoulders.
2, Roll… foam roll. If you don’t have a foam roller you can pick up an inexpensive roller at places like Winners/Marshalls. It needs to be very firm. Place the roll across your spine and roll across it from bum to neck. Go slow and let the weight of your body do the work for you. You will feel where the tension is, stop in that spot and let it stretch. You can place the roll along the length of the spine with arms out to the side, elbows bent to 90 degrees and palms up hold this for 30 seconds, this is a static stretch, no rolling. If you allow gravity to work with you and the hands to tip towards towards the floor you will be stretching the shoulders as well. There are a million ways to foam roll, find what is tight and roll it out.
3. Cat and cow. Get on your hands and knees knees below hips and hands below shoulders. Starting from a neutral spine position arch your back like an angry cat, tuck your chin and roll your shoulders in. Then slowly move to lifting your chin and let your back sag like an old cow. You feel layers of tissue and nerves flossing and moving against each other. If you need it it is a glorious exercise to do. I would do 5 cycles of this stretch. I also always do child’s pose after cat and cow. Keep your hands and knees in place and sit on your heels, collapse belly towards thighs, rest your head on the ground and arms stretched out resting on the floor. You can hold this for 20 or 30 seconds.
4. Piriformis Stretch. You can do this either sitting or laying on your back. On your back bend left knee up, cross right ankle over left knee and pull right knee to left shoulder while shoulder blades stay flat on the ground. You should feel this deep in the buttocks (said like Forrest Gump). If you don't feel it pull the knee further towards the opposite shoulder. Repeat in opposite directions. 20 Second hold 5 repetitions on each side.
5. Shoulder depression and retraction. This isn't a stretch as much as a posture correction exercise. My worst offense is when my shoulders creep up to my ears. Sit up with good posture, relax and push your shoulder blades down Hold for a slow 5 count. Retraction- sit with good posture again and relax, now try and pinch your shoulder blades together in the back hold for 5. Repeat 10 times.
I am bad at counting and love to break the 5 exercise rule.
- Wrist stretch. Hold arm in front of you palm down, extend your hand pull finger tips towards you with opposite hand. Then do the opposite, put your palm down and flex the wrist and pull the palm towards you. Hold everything for 20 and do 5 repetitions.
I also use ice or heat to help with pain and tightness, no more than 10 minutes every hour. Most people default directly to heat, don't not use ice because it is not comfortable, in instances of acute pain and inflammation ice will decrease inflammation and therefore decrease pain. All of these are suggestions and are not an exercise prescription. If they make your pain or symptoms worse, then stop doing them . They have helped me in the past. I get regular massages and I work in a physio clinic during the day - I have endless resources yet I still struggle on occasion. If you are experiencing chronic pain or dysfunction getting help from a health care professional such as a Massage Therapist, Physio Therapist, Occupational Therapist or Chiropractor will extend the lifespan of your career.
Good Luck and Happy Lashing!
Physical Therapist Assistant Diploma - SIAST 1997
Lash Artist - Fleurt Studios