Living with Hypermobility Syndromes or Ehlers-Danlos Syndrome (EDS) often means navigating frequent joint pain, muscle imbalances, and instability that can affect everyday life. Because of the hypermobility that comes with EDS, muscles surrounding the joints often take on extra work to stabilize and protect the body. This can lead to chronic tightness, trigger points, and fatigue, especially in the hips, low back, and core. One tool that has shown promise in helping people with EDS manage these challenges is dry needling, a targeted technique used by physical therapists to release tension and restore balance in overworked muscles.

Why Muscle Imbalances Happen in EDS

In hypermobile bodies, ligaments and connective tissues don’t provide the same level of stability as they do in people without EDS. This means muscles have to compensate. For example, weak or underactive glute muscles can force smaller stabilizing muscles in the hips and low back to overwork, creating painful trigger points. Similarly, without proper core engagement, surrounding muscles become tight and strained as they try to “brace” the body with every movement.

This cycle of instability → muscle overuse → pain is common for people with EDS, but it’s also an area where physical therapy and dry needling can make a big difference.

How Dry Needling Helps

Dry needling uses a thin, filiform needle to target trigger points or “knots” in tight muscles. For people with EDS, this can help in several ways:

• Releasing overworked muscles: Dry needling can calm down the muscles that have been compensating for weak glutes or core, giving them a chance to reset.
• Improving blood flow and healing: By stimulating a trigger point, dry needling can increase circulation and promote tissue recovery.
• Reducing pain signals: Many patients notice decreased pain after needling sessions, which makes it easier to tolerate strengthening and stability exercises.
  
• Restoring movement: By easing tightness, dry needling allows the body to move with less restriction, creating a better foundation for long-term strength.

The Importance of Glute Strength and Core Recruitment

While dry needling provides immediate relief, it works best when paired with a strong exercise program focused on stability. In EDS, glute strength and core recruitment are key. The glutes provide power and stability for walking, climbing stairs, and standing upright, while the core helps protect the spine and pelvis. When these muscles are strong and firing correctly, the body doesn’t rely as heavily on smaller, easily fatigued muscles. This is especially important while pregnant or newly postpartum. 

After dry needling reduces pain and muscle guarding, patients are often better able to activate their glutes and core in exercises. This creates a positive cycle: 

less pain → better recruitment → improved stability → less compensation → less pain.

Putting It All Together—How Breathe. PTW Can Help With Hypermobility Disorders

For people living with Ehlers-Danlos Syndrome, dry needling is not a stand-alone solution but a powerful part of a comprehensive approach. By combining this hands-on technique with targeted strengthening of the glutes and core, physical therapists can help restore balance, reduce pain, and improve quality of life.

If you’ve been struggling with chronic tightness or instability due to hypermobility, dry needling may be the missing link that helps your muscles reset, allowing you to build lasting strength and move with greater confidence!

Call or text us at 515-882-0800 or email contactus@breatheptw.com  to schedule your appointment today!

If you’ve ever had a migraine, you know they are more than just your occasional headache. Migraines are complex neurological conditions that disproportionately affect women. Women are nearly three times more likely to experience migraines than men, with many thanks to hormonal fluctuations throughout the female life cycle. These fluctuations, particularly in estrogen levels, can trigger migraines during menstruation, pregnancy, and menopause (hello our whole life!).

Understanding the Hormonal Connection

Estrogen plays a pivotal role in the onset and severity of migraines. Sudden drops in estrogen levels, such as those occurring before menstruation can cause a migraine attack. Additionally, the perimenopausal period, characterized by erratic hormonal fluctuations, often leads to an increase in migraine frequency and intensity. When you meet with one of our PT’s here at Breathe., we always discuss migraine patterns to see if it can be correlated to a certain point in your cycle.

The Impact on Women’s Lives

Migraines can significantly wreak havoc on your day, leading to missed workdays, reduced productivity, and diminished quality of life. The Global Burden of Disease Study 2021 reported a 48% increase in migraine cases among women of childbearing age from 1990 to 2021, underscoring the growing impact of this condition. Let’s now dive into what we can do to manage migraine symptoms.

Physical Therapy: A Holistic Approach to Relief

At Breathe. Physical Therapy & Wellness, we recognize the complex nature of migraines and offer comprehensive, individualized treatment plans. Our approach includes:

Manual Therapy

Targeted techniques to alleviate muscle tension and improve blood flow, addressing potential musculoskeletal contributors to migraines.

Dry needling has been helping thousands of women (and men!) get relief from muscle tension contributing to migraines. It’s as close to a magic wand as we can get! 

Breath and Postural Training

Education and exercises to correct posture and improve breathing efficiency, reducing strain on the neck and shoulders, common areas of tension in migraine sufferers.

Stress Management

Incorporating relaxation techniques such as deep breathing and progressive muscle relaxation to mitigate stress-induced migraine triggers.

Additional Lifestyle Modifications for Migraine Management

In addition to physical therapy, certain lifestyle changes can help manage and prevent migraines:

Regular Exercise

Engaging in moderate aerobic activities, like walking or cycling, can reduce migraine frequency and severity. Resistance training can also reduce the frequency and intensity of migraines, especially as it relates to hormone balance and bone health as we age.

Consistent Sleep Patterns

Maintaining a regular sleep schedule helps stabilize hormonal fluctuations and reduce migraine risk. Finding a good bedtime routine including reducing blue light and practicing meditation can help a ton!

Dietary Awareness

Identifying and avoiding your food triggers, such as caffeine, can prevent migraine onset. Creating a food/drink log on your phone or in a journal can help to find patterns related to potential triggers.

Empowering Women Through Education and Support

Understanding the hormonal influence of migraines empowers women to take proactive steps in managing their health. By recognizing patterns and triggers, women can work collaboratively with healthcare providers to develop effective, personalized treatment strategies.

Your Journey from Surviving to Thriving

Migraines may be a part of your story, but you don’t have to figure it out alone. With a holistic approach that addresses the physical, hormonal, and lifestyle factors contributing to migraines, you can transition from surviving to truly thriving. At Breathe. Physical Therapy & Wellness, we’re committed to supporting you every step of the way!

Ready to take control of your migraines? Schedule your one-on-one evaluation with our expert physical therapists and begin your journey toward lasting relief.

Note: This blog post is intended for informational purposes and should not replace professional medical advice. Always consult with a healthcare provider for personalized care.

References:

Stewart WF, Lipton RB, Liberman J. Variation in migraine prevalence by race. JAMA. 1996;276(5):389–394. doi:10.1001/jama.1996.03540050033030

MacGregor EA. Estrogen and attacks of migraine with and without aura. The Lancet Neurology. 2004;3(6):354–361. doi:10.1016/S1474-4422(04)00745-7

Vetvik KG, MacGregor EA. Sex differences in the epidemiology, clinical features, and pathophysiology of migraine. Lancet Neurol. 2017;16(1):76–87. doi:10.1016/S1474-4422(16)30293-9

MacGregor EA. Migraine in perimenopausal and menopausal women. Curr Pain Headache Rep. 2009;13(5):399–403. doi:10.1007/s11916-009-0065-9

Collaborators GBD Headache. Global, regional, and national burden of migraine and tension-type headache, 1990–2016: a systematic analysis for the Global Burden of Disease Study 2016. The Journal of Headache and Pain. 2018;19(1):1–21. doi:10.1186/s10194-018-0899-2

Kelokates S. Physical Therapy for Migraine: An Introductory Guide to Care. Neura Health Blog. Published online 2023. Available from: https://www.neurahealth.co/blog/physical-therapy-for-migraine-an-introductory-guide-to-care-by-sam-kelokates-p-t-d-p-t

O’Donnell L. Does Exercise Help Migraines? Verywell Health. Published February 2023. Available from: https://www.verywellhealth.com/does-exercise-help-migraines-11732926

3 Things to Try if You Think Tight Neck Muscles Could Be Causing Dizziness

Dizziness is super common and definitely not something to be ignored.  A lot of people will “deal with it”, especially if it is mild and they have no idea why it is happening.  Too much caffeine or alcohol, and not enough water or sleep can definitely contribute to dizziness.  Change of medication or not managing stress effectively are also causes.  As a physical therapist, oftentimes I see that it is tight neck muscles that are causing dizziness, as well as migraines, headaches or neck pain.  A muscle on the front of your neck called the sternocleidomastoid (SCM) could be tight and can make you feel woozy and nauseous. The good news with this? We can help it!

Here are 3 things to try if you think tight neck muscles (and your SCM) could be causing you to feel wonky. 

Stretch the Left SCM Muscle

Sit upright in a chair. Tuck your left hand under your left thigh/buttock. To stretch the left side, tip your right ear to the side to your right shoulder, then turn to the left to look up at the ceiling. Do this very gently, especially if you are dizzy at the time. Do it on both sides of your body and see if one side feels worse than the other. Hold this stretch for 30 seconds, but stop if you feel lightheaded. 

Grab a Foam Roller

Put the foam roller on the ground and sit on it, then lie down on it so that the back of your head rests on it and the roller is up your spine. Tuck your chin down to lengthen the back of your neck (give yourself 20 double chins). Stretch your arms overhead or to the side (like a snow angel). If you don’t have a foam roller, you can roll up a big towel or just lie flat on the floor!

Breathe Into Belly, Instead of Using Neck Muscles

Chances are when you take a deep breath your chest raises. When you breathe with your chest instead of breathing into your belly, your neck muscles have to work a lot harder than they should, and they take more breaths per minute. Lie flat on your back. Put one hand on your chest and the other on your belly. When you inhale, try to breathe into your belly so your hand raises, your belly fills with air. As you exhale, your belly flattens out. Take it to the next level and when you inhale, fill your entire middle section with air (think of breathing into your back). This will give your neck muscles a nice relaxing break.

Let Breathe. Physical Therapists Help Relieve Your Tight Muscles

Tight muscles can cause lots of havoc. Try these 3 tips, and if you still need help, please schedule an appointment with a physical therapist near you at our Des Moines or North Liberty locations!  

Hello, readers seeking headache relief! Tension headaches are like uninvited guests disrupting the harmony of our day. If you’ve ever felt the tightness, discomfort, and throbbing associated with tension headaches, you’re not alone. Let’s delve into a unique approach to easing tension headaches – the precision of dry needling.

Understanding Tension Headaches

Picture this: your day is humming along when suddenly, a band of tension wraps around your head like an invisible vise. Tension headaches are often caused by tightened muscles in the neck, shoulders, and scalp. Stress, poor posture, and long hours at a desk can turn these muscles into tension hotspots, leading to the throbbing ache that characterizes tension headaches.

The Concept of Dry Needling

Enter dry needling, a therapeutic technique gaining recognition for its effectiveness in managing muscle-related pain, including tension headaches. Unlike acupuncture, which follows traditional Chinese medicine principles, dry needling focuses on releasing tension in trigger points – localized knots or tight bands within muscles.

How Does Dry Needling Work?

The magic of dry needling lies in its precision. Trained practitioners use thin, solid needles to target specific trigger points in muscles. When these needles are inserted, they stimulate the release of tight muscle bands and encourage improved blood flow. This process prompts the muscles to relax, alleviating the tension that contributes to headaches.

The Benefits of Dry Needling for Tension Headaches

• Dry needling allows practitioners to pinpoint and target specific muscle knots contributing to tension headaches.
• By releasing tension in these trigger points, the muscles relax, reducing the intensity and frequency of headaches.

• The insertion of needles stimulates blood flow to the affected areas.
• Enhanced circulation facilitates the delivery of oxygen and nutrients to the muscles, promoting healing and preventing the recurrence of tension headaches.

• Tension headaches often arise from prolonged muscle tightness. Dry needling helps to break the cycle of tension by releasing the knots and promoting muscle flexibility.
• Reduced muscle tightness translates to a decrease in headache-related discomfort.

• Tight muscles can limit your range of motion and contribute to tension headaches.
• Dry needling aids in restoring the normal range of motion by addressing the tightness and improving muscle function.

What to Expect During a Dry Needling Session

Assessment

Before commencing dry needling, a thorough assessment is conducted to identify trigger points and areas of tension. The practitioner works with you to understand your headache patterns and tailors the session accordingly.

Needle Insertion

The practitioner inserts thin needles into specific trigger points, often resulting in a sensation described as a brief, mild discomfort or twitch response. The needles are left in place for a short duration, allowing the muscles to respond to the stimulation.

Post-Needling Sensation

Following the session, it’s common to experience mild soreness, akin to the feeling after a workout. This discomfort is temporary and is a sign that the muscles are responding to the treatment.

Post-Session Guidance

Physical therapists will provide post-session guidance, including recommendations for hydration, gentle stretching, and any precautions to take. They may recommend you also get a massage. It’s essential to communicate any concerns or sensations experienced post-treatment with your practitioner.

Is Dry Needling Right for You & Your Tension Headaches?

While dry needling has shown promise in relieving tension headaches for many, it’s crucial to consider individual factors and consult with a healthcare professional. Factors such as pre-existing conditions, medical history, and personal preferences play a role in determining the suitability of dry needling as part of a headache management plan.

A Needle in the Haystack of Tension Headache Relief- Get Support With Breathe. Physical Therapy & Wellness

Tension headaches may be a common part of our modern lives, but finding the right solution can sometimes feel like searching for a needle in a haystack. Dry needling offers a targeted and effective approach to relieving tension headaches by addressing the root cause – tight muscles. If you’re exploring options for headache relief, consider discussing dry needling with one of our physical therapists. The precision of this technique might just be the needle that helps you unravel the tight knots and usher in a new chapter of headache-free days.

Live in Des Moines, Cedar Rapids, Iowa City, or North Liberty and struggle with tension headaches? Contact Breathe. today to get in touch with our physical therapists!

Click here — or call 515-255-3932 / email contactus@breatheptw.com to schedule a consultation.  Virtual appointments available throughout the U.S. 

Breathe. is a three-clinic holistic physical therapy practice in Des Moines, West Des Moines and Iowa City / Cedar Rapids area specializing in dry needling, dra, pants peeing, women’s health, pregnancy/postpartum pain and recovery and pelvic floor dysfunction. Learn more at www.breathedsm.com

*Disclaimer: This post is educational and not medical advice. Please consult your medical provider for information specific to your needs*

Compliment To Physical Therapy Treatment Plan

Feeling that constant tension in your neck/shoulders that you’ve accepted will probably be there forever? Look no further. We’ve got you covered.

Neck and shoulder pain can negatively impact many different areas of your life. Often presenting as headaches, difficulty concentrating, difficulty sleeping and unresolvable tension, this pain can prevent you from living the active life you desire and deserve. Dry needling may be able to help!

Dry needling, used as part of a complete treatment plan, involves your Physical Therapist inserting tiny filament needles directly into the affected muscles to release tension and increase mobility. If dry needling is right for you, there are three main benefits you can expect from a treatment.

3 Main Benefits From Dry Needling Treatment:

Dry Needling Can Help Shoulder & Neck Pain— Get the Support You Need From a Top Women’s Health Clinic

Dry needling has so many more benefits including calming your nervous system. Some even say they feel more energized or sleep better afterwards – who wouldn’t love that?!

Don’t just take our word for it, either. We’ve had clients say “Dry needling has changed my life. Literally. I don’t think I would be running again if it wasn’t for dry needling.”

That’s what Breathe. is all about. Changing lives, not just posture and pain, but really, truly helping you achieve any version of the active, energetic life you want to live.

If dry needling for neck or shoulder pain sounds like something you need, we can help! We have offices in both North Liberty and West Des Moines.

Remember: In the state of Iowa you do not need a referral to see a physical therapist! Just call us, and we’ll get you in. We can’t wait to meet you!

3 Things to Finally Get Rid of Jaw Pain

Are you a teeth clencher? Does your jaw feel super tight, especially when you’re stressed? Do you ever notice clicking or headaches along with teeth clenching? Many people easily recognize that they hold stress in their shoulders, but the jaw is another place where tight muscles and stress can go hand in hand. This pain is called temporomandibular disorder (TMD) – named after the joint in the jaw.  Research has found a correlation between jaw pain/dysfunction and depression and anxiety. This helps us in understanding the whole picture of jaw pain. 

How To Set the Body Up for Success To Decrease Muscle Tension

1. Sit Better.

A lot of our day is spent with our shoulders rounded forward, and our head in front of our shoulders. Make this better by thinking “sit on your vagina” – this will give you a good base of support. Then roll your shoulders back, and bring your head back in space so it’s above your shoulders (as if you were standing against a wall to get your height measured). Work on incorporating this “ideal” posture into your day 25% of the time that you’re sitting. It will become more natural over time! Sitting better helps muscles in our neck and head be more relaxed throughout the day. 

2. Recognize Stress & Release It

Lay down, breathe, work on letting head be heavy, jaw muscles soft, and neck muscles empty and relaxed – notice when tension creeps in, revisit the breath as needed. Use this throughout the day to take a deep breath when you get a stressful email, or as a break when you’re hours deep in an intense project. Unclench your teeth, let the rows of your teeth rest separate from each other, let your tongue relax, and breathe into your belly.

3. Restorative Yoga.

A restorative yoga class can do amazing things. The difference from other yoga is that the postures require less effort to hold, and each posture is held for up to several minutes. For this reason, it’s important to modify so that you’re totally comfortable in each pose. A restore class offers the opportunity to relax into various postures, finding and releasing tension throughout the body, as you also get a mental break. If you don’t feel totally at peace with zero stressful thoughts during a class like this, that’s totally normal! Like many other things in life, it’s a practice. 

Don’t let aches and pains keep you from living your life. The physical therapists at Breathe. have training in Medical Theraputic Yoga, weaving it into all of their recommendations and treatments. We’d love to help you, anyway we can! Reach out.

Posture is confusing! Check out this short video to learn how to stand up tall and reduce shoulder pain and headaches.

* This post is intended to be educational, please consult your therapist for medical advice specific to your body. 

Research source:

https://www.jstage.jst.go.jp/article/josnusd/56/2/56_127/_pdf

How to Create a Personalized Self-Care Plan to Take Control of the Overwhelm in Your Life

The year 2020 has been the year of changes.  Who would have thought we’d be walking around everywhere wearing masks all the time?  I overheard a young girl shopping with her mom at Target and she said “oh mom, look at this mask it is so cool, can I get it?”  Add that to things I never thought I’d hear (outside of Halloween).  If you’ve noticed increased headaches or overall neck/shoulder tension after wearing your mask, you’re not alone.  

Here are 3 ways to decrease migraines and headaches from wearing a mask. 

1. Gently Rest the Tip of Your Tongue on the Roof of Your Mouth

This will greatly reduce the pressure in your jaw.  Sometimes wearing a mask can make you clench your teeth more than usual, without noticing it.  Gently resting (not forcing) your tongue to the roof of your mouth relaxes the muscles around your jaw. 

2. Increase Diligence About Drinking More Water

This is especially true for all the teachers!  If you’re used to being able to sip on water all day, it is quite a shock to your system to not be able to drink when you have the urge.  Start your day off right – before or after that morning cup of coffee, drink 12-20 ounces of water.  Get some more during lunch and after you’re done working for the day.  Try to get in 40-60 ounces of water before 5 pm, so you’re not up all night in the bathroom!

3. Keep Your Head Over Your Shoulders While Wearing a Mask

Wearing something on the front of our face has a tendency for us to lean forward more, or have to look over it to read anything at our desks.  Be aware if your head is constantly in front of your shoulders.  Draw a line down from your ears, they should line up directly over your shoulders.  You can have someone take your picture or take a selfie from the side to check out your head position.

Wearing a mask changes how we talk, decreases our water intake, and has a tendency to change our posture. Take these proactive steps to keep you healthy and active!  

Continuing to have pain, headaches or tension? Dry needling may help! 

How to Eliminate Pain if You Sit or Work On A Computer

Have you ever been sitting at your desk for what feels like 1,000 hours, and then when you decide it’s finally time to get some water or go to the bathroom, you stand up and get a grabbing pain in your upper back?

You are not falling apart… our bodies just aren’t meant to sit all day! Common culprits for adding to this type of back pain are nursing/feeding babies, studying for hours on end, and working at a desk.

Here are 3 stretches to try when your back is killing you:

1. Foam Roller Stretch

Sit on the floor and slowly lower over your roller, keeping the roller at your upper back. Play around with the roller placement to see where it feels best for you. Support your head with your hands and take 5 deep breaths here. For some people this feels like WAY too much. If so, I’d recommend skipping this one and instead work on the other two stretches to get more open. (If you don’t have a foam roller, this can also be done with a pool noodle or rolled up bath mat!)

2. Cat-Cow

Start in a tabletop position with knees under your hips and wrists under your shoulders. Look forward as you drop your tummy towards the ground, and let your shoulder blades come together as your chest shines forward. Then round your whole spine in – lifting your back towards the ceiling as you look in towards your belly button. Repeat for 10 rounds.

To pair this with the breath: Inhale as you look forward and drop your tummy, exhale as you round into cat pose (picture an angry cat arching its back).

3. Wall Stretch

Find a wall, any wall… bend forward and place your hands just above hip height. Sink your chest towards the ground to feel the stretch in your upper back. You may also feel a stretch in your hamstrings and calves. You can bend your knees if the back of the legs are getting too much of a stretch here.

All of these should feel like a comfortable stretch. If that upper back pain doesn’t resolve or if you want some extra help figuring out how to get back to movement without pain, come see us at Breathe.!