Injuries and The Trauma Reflex

Injuries can cause Trauma Reflex and Trauma Reflex can cause injuries. How?

Injuries can occur as a result of an impact or fall. When we anticipate an impact, we instinctively turn away from it which generally results in a side on impact. Then, the muscles on the side of the body around the site of impact reflexively contract to protect you from said impact. If this impact is hard enough or ceates enough of a ‘shock’, this muscular contraction or tigthening can become habituated. Our brain behaves as if the impact or injury is still happening. When a pattern of muscular contraction becomes habituated you develop Sensory Motor Amnesia in regards to the muscles involved. You forget how to sense them and move them. So in the case of a hard impact or nasty fall, you inadvertently develop a habituated Trauma Reflex. Your waist muscles on one side becoming stuck in contraction. These tight waist muscles draw the hip up towards the ribs and the ribs down towards the hip, shortening your waist. There is also generally some rotation of the spine involved. The figures below illustrate this;

Stickman_TemplateNo Trauma Reflex >>>>>>>Trauma Reflex of right side of body

 

Some points to notice, in the figure on the right.

  1. The curving of the spine making it shorter on the right side
  2. The drawing together of the rib cage and hip on the right side
  3. The compensatory tilting of the head in an attempt to bring the eyes level with the horizon
  4. The asymmetrical level of the shoulders, and in turn the hands
  5. The increased angle of the thigh bone in relation to the knee as a result of the tilted hips

These are examples of the kinds of postural distortions that a Trauma Reflex causes. The maybe subtle or pronounced depending on the case. When these distortions become habituated, you are no longer in balance like the figure on the left. Even though the cuts, scrapes and bruises from your impact may have healed, your nervous system is still in injury mode. Holding one side of your body tight. If you get stuck in a Trauma Reflex you are likely to incur further injuries because your balance and symmetry have been compromised. This is due to the habituated muscular tightness in the muscles on one side of the body.

If we look from above we can see the spinal rotation that usually accompanies Trauma Reflex more clearly;

Birds-Eye-TraumaNo Trauma Reflex >>>>>>>Trauma Reflex of right side of body

 

Some points to notice, in the figure on the right.

  1. The rotation of the right shoulder backwards and the corresponding forward rotation of the left shoulder
  2. The compensatory rotation of the pelvis (the blue box) in opposition to the shoulders
  3. The asymmetrical positioning of the feet
  4. The compensatory rotation of the head in relation to the shoulders

Smooth gait (walking pattern) is dependant on the ability of the centre of the body to be relaxed, and able to rotate freely. If you cannot fully lengthen one side of your waist and allow your spine to rotate freely along its axis, your gait will not be smooth or balanced. You will walk with more weight on one side, this can lead to one sided back, hip, knee and ankle pain as one side of your body must work harder than the other. This is easy to visualise when you look at the figures above and imagine those same asymmetries in motion. These asymmetries also lead to increased ‘wear and tear’ in the joints of the affected side which over time can lead to structural problems within the joints themselves. Trauma Reflexes are also the cause of many alleged leg length discrepancies. The short side waist creating a false ‘short’ leg.

When Trauma Reflex is accompanied by Green Light Reflex (which occurs often), we begin to see complaints like Sciatica, and Plantarfasciitis developing due to th habituated muscular tightness on one side plus habituated tightness in the back of the body.

Trauma Reflex can also develop in more innocuous ways. For example slouching to one side as we sit at a desk and use a computer mouse for hours at work. Or holding a baby on one hip for long periods repeatedly. The end result will be the same, the loss of the ability to lengthen the waist muscles on one side of the body and, over time, mysterious one sided pains in the body.

So in this way, an injury can lead to Trauma Reflex and a Trauma Reflex can lead to further injuries. If not addressed it can become a vicious cycle of injuries and pain.

Some more examples of how Trauma Reflex can develop include;

  1. Drawing an injured leg off the ground to protect it from weight bearing, people do this when they use crutches or sprain an ankle
  2. Falling down stairs
  3. Slipping off a kerb or on ice
  4. Performing one sided activites repeatedly, these can be, and often are occupational or sporting
  5. Sitting into one side of your hip, out of habit. If you always sit in the same corner of your couch for example

You get the picture. Fortunately, it is quite simple to eliminate a Trauma Reflex with Somatics, either via Clinical Hands On Sessions or Somatics Self Care Exercises. Somatics teaches you how to pandiculate the affected muscles, restoring the brain’s control of those muscles and simultaneously lengthening them back to their correct resting length. The end result is softer, more relaxed muscles a smooth gait and a body that is in balance and capable of equal right/left movement in all directions.

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www.clinicalsomatics.ie

What is ‘Good’ Posture?

Poor posture is the result of habituated dysfunctional patterns of involuntary contraction aka Sensory Motor Amnesia (SMA). Or, put more simply, excessive levels of involuntary muscular tension in one place or another that pull us out of shape and cause muscular imbalances. In fact, the Three Reflexes, Green Light, Red Light an Trauma, show up in our bodies as postural distortions.

Mannequin_Trauma_Reflexesx3
Poor posture as a result of habituated Green Light Reflex, Trauma Reflex and Red Light Reflex. Most people will have all three to some degree.

Excessive time spent sitting/driving/doing desk work can lead to SMA in relation to the muscles of the front of the body (Red Light Reflex). You lose the ability to lengthen these muscles to their true resting length. When these muscles are tight they round the shoulders forward, pull the chest, and in turn the head, down and forward into typical slumped posture.

Often, in a situation as illustrated above, the conventional view is that the muscles of the back of the body are ‘long and weak’ and the muscles of the front are ‘tight and short’. Thomas Hanna addresses this fallacy quite specifically and comprehensively in his teaching. The tight side is not weak it is perfectly strong, it is also fatigued. If you palpate a tight muscle you will feel how it is very hard, that is because it is strongly contracted. The perceived ‘weakness’ is a result of the fatigue from being constantly contracted and constantly using energy. There is a difference between being weak and being fatigued. The strength of a muscle is dependant on its ability to contract fully and equally to relax fully. A muscle that never relaxes is always tired and so cannot do its job properly.

What about the muscles on the other side that are thought to be ‘long and weak’? The muscles on the opposing side, are longer yes, but again they are not weaker. They cannot contract fully because the opposing muscles are ‘stuck’ in contraction (SMA) as described above. Muscles always work in opposing pairs/groups. If the function of one pair/group is compromised it automatically compromises the function of the opposing pair/group. This is a clear example of Reciprocal Inhibition* for the physios among you.

This distinction is very important. When we restore the ability to fully relax, to the ‘tight/short’ side (by eliminating the SMA through pandiculation), the ‘longer/weaker’ side is no longer inhibited and so it can contract fully again. This creates a state of co-ordination and balance between the muscles. With this improved balance and co-ordination improved movement, comfort and posture is inevitable.

So, good posture, relaxed and tall, is the absence of excessive muscular tension throughout the body and balance and co-ordination between opposing muscle groups. With good posture you will be able to move quickly if you need to, without excess muscle tension. It’s not about tightening muscles in order to stay standing upright!

Good posture can be attained quickly and easily through Somatic Exercises. These exercises allow you to eliminate SMA and so remain in a neutral state of relaxed balance. Poor posture cannot be ‘fixed’ by adding MORE tension to muscles that are incorrectly thought to be WEAK!

In Summary:

Poor Posture = unnecessary involuntary tension in the body causing imbalance.

Good posture = the absence of unnecessary involuntary tension in the body.

Think about it…

If you would like to learn how to eliminate SMA and improve your posture using simple Somatic Exercises get in touch.

*Reciprocal Inhibition: contraction in a muscle is accompanied by a loss of tone or by relaxation in the antagonistic muscle.

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www.clinicalsomatics.ie

Why do you have stiff, sore Joints?

Joint health is affected by many variables. The medical community generally view joint pain or problems as structural in nature and on occassion this is indeed the case. However, a far more common cause of joint problems is chronically tight and contracted muscles around a joint. Chronically tight muscles are not a structural problem they are a functional problem. Our muscles can easily become too tight as a result of our responses to everyday stresses, from performing repetitive tasks, a lack of movement or from an injury, impact, fall or surgery. These patterns of habitually tight muscles show up in our bodies as the previously discussed Green Light, Red Light and Trauma Reflexes.

How do chronically tight muscles cause joint pain?
When the muscles that articulate a joint are ‘stuck’ at a high level of contraction they are shorter and tighter than is optimal. Short, tight muscles will draw the bones of the joint closer together compressing the joint and leading to pain and restricted movement. If the bony structures in the joint are being pulled too close to each other by the tight muscles these structures can begin to rub off each other and can eventually wear down the cartilage that protects the ends of the bones. So, over time what began as a functional soft tissue or muscular problem becomes a structural problem.

JointPainHip

In the case of the hip joint, pain can be caused by habitually contracted gluteals, piriformis and tensor fascia latae. These are all muscles that articulate the hip and leg. However it is never just one muscle that causes the problem as muscles always work in concert. The problem is always a larger, full body pattern of contraction. One sided hip pain, for example is often the result of a Trauma Reflex. It follows then, that an effective solution to the problem cannot only address one muscle. Learning to release the Trauma Reflex and regain balance and control of the muscles of the centre of your body will go a long way towards resolving your hip pain!

By improving the function of the muscles around a given joint and addressing the full body pattern of contraction we can release ALL the muscles back to their true resting length. Then, compression of the joint is reduced and normal range of motion and comfort of the joint are restored. This outcome can be achieved safely, quickly and easily through the educational process of Clinical Somatics (aka Hanna Somatics). You must address the full body pattern of contraction by RELEARNING how to regain control over ALL the muscles involved in the pattern of contraction.

If you have tight painful joints and restricted movement and would like to learn how to release and relax your muscles for freer more comfortable movement, you could benefit from a course of Lessons in Clinical Somatic Education.

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www.clinicalsomatics.ie