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Emmanuel Sacerio

@essagemassage

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•Isolate •Educate •Prevent •Recover
🔹pain relief & injury prevention🔹
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That “tennis elbow” or shoulder tightness may actually be nerve compression coming from the neck.

Tight scalene muscles can compress nerve roots affecting:
🎾 Serve power
🎾 Forehand rotation
🎾 Grip strength
🎾 Arm endurance
🎾 Shoulder mobility

Signs to watch for:
• Tingling
• Burning pain
• Weakness
• Arm fatigue
• Dead arm sensation
• Neck tightness

I help tennis players address chronic neck, shoulder, and arm dysfunction through targeted soft tissue treatment.

Your stroke mechanics change when your nervous system is under pressure.

DM me if this sounds familiar. by @essagemassage

Tennis might not be causing your arm pain, but it is creating the perfect environment for NERVE COMPRESSION.
There is a network of nerves called the Brachial Plexus that runs from the neck into your arm and racket players. It can get compressed without you even realizing it in your serve you’re constantly going into the extreme positions.

Overhead rotated, extended overtime, muscles like your scalenes and your Pec. minor tighten your shoulder shifts forward and that space where nerves travels… starts to close.

So start noticing:
Burning or tingling in your arm
loss of power in your serve
Grip fatigue
Tennis elbow
Golfers elbow

and heres the problem-most people treat the symptoms.

ice, rest, stretching maybe even injections, but they’re not addressing what’s actually compressing the nerve.

What I do is identify and breakdown the adhesions and restrictions around those structures so the nerve can actually move freely again and your body can perform the way it’s supposed to.

If you’re dealing with this and want to get to the root of it, reach out to me, I’ll show you exactly what’s going on in your body and what it takes to fix it.

Don’t just play through the pain—understand it, fix it and elevate your game by @essagemassage

I’ve had multiple clients come to me thinking that their elbow pain was just a tendon problem. @peak.injury.solutions methods has helped change the game for my clients to get back on the court faster with better results. Thank you. by @essagemassage

Liking the energy and direction it’s moving towards. With each step forward I anticipate challenges— overcoming them through proper planning, determination & patience. As a soft tissue injury expert I look forward educating and treating neck, shoulder, elbow and wrist chronic pain just the same. So tell me, Where are your pain points? by @essagemassage

Long time coming, but our new office location has the space and elements needed for a successful practice. Thanks to the wonderful input and collaboration from @rachaelgrosskopf and @eyethread I have been able to get positive results. -For the rest of you, the potential is being realized as time passes and am looking forward to your feedback during our sessions. Keep you posted—more to come. by @essagemassage

Great pleasure being part of the race at the @lacancerchallenge event at UCLA. Great opportunity to be amongst supporters racing for research and a cure while witnessing the fighters and survivors sharing their story against this disease. by @essagemassage

SOLEUS
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Hiding behind the #Gastrocnemius while sticking out along your achilles, your #soleus is the #workhorse in our calf muscles. All activities involving #running, #cycling, #jumping, #climbing even #walking are dependent on the plantar flexing of the ankle— the primary function of the Soleus. The magic lies within it’s unique ability to contract while shortening and lengthening our calves. Wether we are stretching or strengthening our soleus, they are working double time to allow blood circulation to be #pumped from the lower extremities back up—making it our body’s #secondheart. .
FORGET FOOT MASSAGE! TREAT YOUR SOLEUS! This muscle is #relentless @ causing foot pain, heel soreness, ankle tenderness… even back aches (advance). I don’t plead enough to clients to take great care of their #calves before and after strutting their #stilettos and hard-soled shoes. They may call it the #runnersheel, but best believe the rest of your feet and lower back will suffer when left unattended. .
There are three major areas that generate pain throughout the areas mentioned, but don’t worry, they are easily detectable when palpating. Such trigger points activate when we: dance latin music for long periods; overload during exercise; walking on high-heels excessively; Ice skating/skiing without appropriate ankle support; running in at the beach to name a few. .
SELF-MASSAGE
-Sit on the ground and place ball/ foam roller near lower leg.
-Place your leg over the roller, at the level of your achilles. -Perform circular movements around muscle to locate tenderness.
-Hold for 5 secs -Point your toes forward and backwards-flexing and relaxing your calf muscles
-Repeat between 2-3 mins.
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STRETCHING
-While keeping the back foot pointed straight ahead toward the wall and keeping the heel on the ground, the knee of the back leg must be flexed. -During the soleus stretch, it helps to try to move your hips further away from the wall and to drive your back knee toward the ground, while still keeping your heel on the ground. -Just before the heel lifts from the ground, stop and hold the stretch for 10 seconds
-Try to allow muscles of the lower calf to relax by @essagemassage

GASTROCNEMIUS
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The most superficial muscle that sits behind our legs— #calfmuscle has two heads protruding right below the knee all the way down the heel of the foot. Athletes who want the explosive vertical jumps and ankle support target this muscle. Works best for the flexing the plantar foot and knee while aiding stabilization in the achilles tendon.
Dancers (#ballet particularly) HEAVILY depend on their calfs to accomplish their jumps, pointed toe flexion and balance to stand on the balls of their feet. .
Unfortunately, the more dense and powerful the muscle, the greater the potential of overuse and injury. If it stays unattended for too long lack of range in motion of your knees— further weakens your ankles and generates pain on the soles of your feet. .
#Gastrocnemius is known as the “Calf Cramp Muscle”. I have witnessed several professional swimming and tennis athletes cramp up due to continuous flexing of the ankle and knee. Along with the deeper #Soleus muscle, together they become culprits for the infamous plantar faciatis syndrome #footpain that most of my athletes and high-heel wearing clients face. .
An daily 3 min stretch (per side) alone after events will progressively increase flexibility and generate power and endurance.
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SELF-MASSAGE
-Start seated on the ground in an “L-sit” position.
-Place a single lacrosse ball or a foam roller under your right calf.
-Cross your left leg on top of your right leg.
-Place your hands on the ground and lift your hips off the ground.
-Start rolling your calf out by moving forward and backward.

STRETCHING
-Place your affected leg against the wall.
-Keep heel on the ground and lock your knee straight.
-Shift your body forward to feel the stretch over your calf on the affected leg.
-Hold the stretch for 30 seconds and repeat 3 times.

STRENGTHENING
-Start standing on pavement or stair so your heels can drop lower than your toes. -Press toes against floor and lift both heels up.
-Keep the balls of your feet on the stair, lower your heels as far as you can toward the floor.
-Add weight to add intensity. Repeat the exercise holding a dumbbell or other weight in one hand.
-3 sets of 10 reps.
#calfcramps by @essagemassage

VASTUS MEDIALIS
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Also known as #VMO (Vastus Medialis Obliquus)— last member of #BigBad4 quadricep muscles. It is the most medial muscle and attaches from the inner side of the femur all the way down to the knee—contracting and extending the leg with all the others, while pulling the knee inward.
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#Bodybuilders love this muscle for it’s noticeable protrusion above the knee. This bulgy muscle counters the Vastus Lateralis by pulling inwards and plays a great roll for knee stability. .
Very tricky to isolate and requires a collective teamwork from all 4 muscles to reach optimal health. In other words, if this muscle is in bad shape bet your “quads” the other 3 are in the same, if not, worse predicament. Although a well defined VMO resonates strength #legpower, it is on of the main cause of runners’ knee buckling and causing inner knee pain and tension. Trigger points and range of motion when overworked and stressed.
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SELF-MASSAGE
Trigger Point Therapy -First, sit down in a cross-legged fashion. Otherwise, place the knee of your unaffected leg on the ground, keeping your other knee up. -Locate the trigger point just above the affected knee, as shown.
-Place palm of hand and use bodyweight to adjust pressure.
-Use elbow for deeper pressure
-Hold for 30 seconds and repeat.
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STRETCHING
Hero Pose (Virasana)
-Kneel on the floor (use a folded blanket or bolster to wedge between your calves and thighs if necessary).
-Exhale and sit back halfway, with your torso leaning slightly forward.
-For depth in stretch, place arms behind you and lean back. -Hold as desired
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STRENGTHENING
Groin Squeeze Bridges
-Start in plank position, by lying face up and knees bent while feet are planted at about shoulder width. -Place ball or foam block between knees and hold it in place with inner thigh resistance.
-Take a deep breath.
-Contract buttocks as you lift your pelvis off the ground.
-Hold for 2 seconds. -Repeat 3x 10-15 reps.
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#Kneepain #runnersknee #Kneetrick #buckleknee #cyclingknee #bodybuilding #selfmassage #essage_massage #triathlon #bodyhack #mequedoencasa #stayinside #bodyarchitecture #staystrong by @essagemassage

VASTUS INTERMEDIUS
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The annoying member of the #BigBad4 #QUADRICEPS, simply because it is so hard to Isolate and massage. It acts exactly the Rectus Femoris yet hides behind it— generating the same amount action and strain when we overuse it in knee extension while #running and #kicking. .
This muscle is essential in stabilizing our patellas (kneecaps) in its midline position. It’s mainly responsible for the mid-leg sores you feel when you bike, hiking and squat excessively. There are times when some of my clients have a difficulty straightening their knees after sitting for long periods. .
It doesn’t work alone either. This lil’ devil will double-team with your calf muscles— buckling your knees and dropping you without warning while walking or jogging. I’ve had my fair amount of triathletes complaining about the same issues only to find relief and recovery with a #lacrosse ball, consistent stretching and muscle work.
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SELF-MASSAGE
Trigger Point -Lying face down, place a lacrosse ball or similar on your directly on the rectus femoris
-Roll around the mid-quad where trigger points are mostly found.
-Because of direct pressure be mindful and delicate with tender areas.
-Hold for 30 sec. and repeat to do your liking .
STRETCHING
Low Lunge w/ Twist
-From Cobra position bring one leg up at 90 degree angle.
-Lean forward with your chest and turn your horse towards the bent leg
-Hold for up to 45 secs. or desired time.
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STRENGTHENING
Stationary Squat
-Find a beam or wall to sit up against.
-Be sure your legs are at 90 degrees and knees stay behind toes.
-Legs and feet are at shoulder length.
-Hold for 30-60 sec. for 3 sets.
#quads #legsworkout #kneepain #kneerehab #hiddenmuscles #musclebuilding by @essagemassage

VASTUS LATERALIS
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Member of the BIG BAD FOUR (4 muscles making up the #Quadriceps). I start with the #VastusLateralis (V.L.) not only because of personal injury, but because it is the prime suspect of chronic pain surrounding your knees. .
Located in front of the thigh, this muscle connects from the top of your femur bone all the way down to your knee cap. Its long and dense shape provides explosive knee extension in conjunction with the booty & hammy muscles to perform #healthybiomechanics while #SWIMMING, #JUMPING, #LIFTING, KICKING and any SQUATTING-like positions. .
CAUTION! Beware of overdeveloping the V.L. when active and working out. For some reason we workout this muscle over it’s teammates (ex. Vastus Medalis), causing severe pull on the knee and excruciating pain while walking and sleeping in fetal position. Also, this muscle tends to myofascially adhere to the I.T. band when left untreated, causing inflammation while reducing full range of motion and yes…more pain. Watch out for this #BANDHOMBRE.
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I highly recommend strengthening your #OUTERSWEEPS for those who consistently squat in any activity (#bodybuilders, #yogis, #cross-fitters, #surfers etc.), self-massage after activity will do you wonders for recovery. #healwell.
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WHAT YOU CAN DO!
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SELF-MASSAGE
-Lie down on the ground and place the ball or roller on the outer part of your quad. -Position yourself over the ball/roller, use your body weight to apply pressure.
-When needed. Use alternate leg to push/pull your body to find other tender areas within the muscle.
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STRETCHING
-Kneel on your right knee and put your left foot on the floor with your left knee at a 90-degree angle. -Grab the foot with your hand behind you and apply a medial rotation to the hip by pushing the foot away from the midline of the body. -Drive your hip forward and maintain a straight back as you lean your torso forward. -Gently increase the stretch, by tilting your pelvis posteriorly while keeping your chest upright as you lean into the hip.
Hold for 30 seconds 3-5 times
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STRENGTHENING
.Close-Stance Front Squat
-Bring feet together.
-Squat to 90 degrees while maintaining elbows in. -knees together @ all times by @essagemassage

GLUTEUS MEDIUS .
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Massage Ball will be your best friend for this muscle. .

Chronic Back Pain is inevitable about 40% percent of us. Sometimes the pain may be beyond muscular dysfunction, but for the most part it is…and thank goodness for that. When you feel that pain sneaking at you after a workout, sitting in a meeting or on a plane chances are it’s your Gluteus Medius.
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MUSCLE TENSION/INJURY SYMPTOMS
-Pain in the side of leg while walking
-Radiating dullness affected side while sleeping -Side of Lower back pain.
-Thigh and butt pain
-Lumbago-like symptoms
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CONTRIBUTING FACTORS.
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*Athletes (ex.) -Tennis (Lateral split step) -Running (Long distance) -Gymnastics (Lateral abduction of leg) -Weightlifting (Heavy Squats)
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*Daily Lifestyles (ex.) -Sitting for long periods -Late 2nd, early 3rd trimester can cause stress to the gluteus medium just by carrying more load. -Crossed legs while sitting -Sitting on wallet
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*Occupations (ex.) -Dancers -Chauffeurs (UBER, BUS, LIMO etc.) -Pianists - Mechanics -Construction .
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. #gluteusmedius #lowbackpain #chronicpain #backpain #sportsmassage #training #recovery #bodyhack #selfmassage #Triggerpoint #triggerpointtherapy #rangeofmotion #balance #performance #health #muscletension #healthylifestyle #physiotherapy #painrelief #massage #tensionrelease #perfombetter #healfaster #massageyourself #doitbetter #musclepain #workoutside #mequedoencasa #easyrelief #essage_massage by @essagemassage