chronic muscle tension and bodywork doesn't help anymore

[caedmyn]

About 12 years ago I got whiplash from diving off a high diving board.  I had chronic neck/shoulder/low back tension for about 10 years before that but it got a lot worse after that.  In spite of chiropractic visits at different times, years of spending about an hour a day stretching and doing self-massage techniques, and tons of bodywork from deep tissue massage to Rolfing to myofascial release therapy, my neck and shoulder are always super tight. Things are so tight that it feels like there are bones in places that are supposed to be muscle.  Bodywork no longer helps at all, or helps for a few days and that's it.  I'm at a loss for what else to try.  I'm so tired of having to spend so much time stretching just to take the edge off the tension.  

[PeterPan]

Cranial sacral. It releases the fascia.

[Harriet Vane]

I have chronic muscle tension due to a connective tissue syndrome. I have spent years fiddling with chiropractic care and massage and the like, trying to figure out how to relieve my pain.

The number one thing that helps is aggressive exercise. I find that weight training (building muscle) combined with aerobic movement (loosening the whole system of knots) is best. 

Start with a physical therapist to calm down the trouble spots, then continue aggressively with an exercise program as a way of life.

For me, I found that spending the money to consult with a trainer (in my case, regularly) led to direct savings financially because I am no longer so dependent on chiropractic care and massage, and I have had fewer reasons for medical care. The path of medical management for me meant high medical costs for things like MRI and xrays, as well as the real possibility of taking pain meds and muscle relaxers for the long term. Hard core exercise is much better—healthier, far more effective, and far cheaper.

[caedmyn]

2 hours ago, Harriet Vane said:

I have chronic muscle tension due to a connective tissue syndrome. I have spent years fiddling with chiropractic care and massage and the like, trying to figure out how to relieve my pain.

The number one thing that helps is aggressive exercise. I find that weight training (building muscle) combined with aerobic movement (loosening the whole system of knots) is best. 

Start with a physical therapist to calm down the trouble spots, then continue aggressively with an exercise program as a way of life.

For me, I found that spending the money to consult with a trainer (in my case, regularly) led to direct savings financially because I am no longer so dependent on chiropractic care and massage, and I have had fewer reasons for medical care. The path of medical management for me meant high medical costs for things like MRI and xrays, as well as the real possibility of taking pain meds and muscle relaxers for the long term. Hard core exercise is much better—healthier, far more effective, and far cheaper.

Are there certain types of aerobic movement that you've found most helpful?

[Harriet Vane]

6 hours ago, caedmyn said:

Are there certain types of aerobic movement that you've found most helpful?

I do two kinds.

An overall motion that moves a lot of things at once, particular in my upper body, helps loosen up my back, neck, and spine, which is where my most ingrained, chronic issues are. I love the elliptical machine. I have also had some good results from using an arm bike (a good one with a fairly large cycle, not one of the little table top ones). Paddling a canoe is wonderful for me, and I can replicate that at home sitting at home with a stretchy band secured in a closed door.

I also target certain areas. Long slow stretches don't do much for me. Moving a problem area in a repetitive way does help, either just moving it on its own or also using a ball to create a pressure point. For example, I might place the ball under my shoulder on a knot and then move my arm up and down or around in circles to massage where the ball is. 

Another helpful device for those knots is a Theracane massage tool. I can rub it on a problem area or I can use the balled end to push on a sore spot.