The Stretch That Could Be the Key to Saving Your Knees

The Stretch That Could Be the Key to Saving Your Knees

There’s nothing like hours of running and biking to shorten the hip flexors. If you spend hours each day in a chair at a desk, the problem becomes even worse. Effects can include the types of knee pain that will drive you nuts, devour performance capacity and perhaps even strand you on the sidelines with an injury.

You may have seen (or tried yourself) the stoplight stretch: You’re on a run waiting for a green light at an intersection, and you prop yourself up against a post with one hand and use the other hand to grab your ankle behind your back and try and eek out a quad stretch of sorts. Have you noticed how that doesn’t really do anything?

The intent is good but the technique doesn’t do any deep or lasting work. Compare it to Kelly Starrett’s “Couch Stretch”—so named because it can be a highly potent way to turn five minutes of any TV watching from the sofa into a performance-enhancing change in your underlying physiology and mechanics.

Phase 1:

Find a wall/couch and get on your hands and knees with feet against the edge.

Phase 2:

Making sure your abs are tight and back is straight, place one knee in the corner of the wall with your leg straight up.

Phase 3:

If this is enough stretch for you, stay right here. If not, keeping your core tight, bring the other leg forward, placing your foot flat so it’s under your knee.

For many, this will be enough stretch. Once again, if this is not enough stretch for you, continue by pushing your hips forward and bringing your upper body more upright. Finish by squeezing your butt on the back leg side.

Hang out here (or whatever stage you stopped at) for two minutes.

You should feel a deep stretch in the front of your down (kneeling) leg, ranging anywhere from the knee all the way to the hip, depending on where you are most tight. The more flexible your legs the higher up you’ll feel the stretch toward your hip. The goal is to push the hips forward past neutral while keeping the back straight, however most people can’t the first time. Find the point at which you feel a good stretch and stop there.

Phase 4:

The second stage takes things up a notch. Keeping tight through the core, lean back, and straighten your body up as much as you can trying to hit an upright posture. Hold for 2 minutes and then switch legs.

Do this every night and in a week or two your hips, back and legs will be dramatically looser.

I see people on a regular basis who come in with a little back tightness or knee pain that “magically disappears” after this stretch. It’s not magic, it’s just relieving some muscle tension that’s pulling on the back or knee and causing pain.

The couch stretch is not going to fix everyone and everything but it helps almost everyone I have suggested it to, particularly when done regularly and with attention to the details of the sequence and body position. It’s one of the few stretches I do regularly and is the most recommended stretch I give out.

Use the right position to fix your low back pain

USE THE RIGHT POSITION TO FIX YOUR LOW BACK PAIN
We hear quite often that 💺 sitting is the new 🚬 smoking. But that’s not always the case, especially with low back pain. And in fact, sitting may be a good option for you.
Low back pain can often be categorized by the motion that causes pain. Extension intolerant people tend to get pain when extending their spines (back bends, large anterior pelvic tilts, overhead movements). Flexion intolerant backs hurt more when flexing forward (sitting, forward folds, touching your toes). And each one can get relief in different ways.
Standing puts your spine in more ⚟ extension. So those people that get flexion based pain typically find relief from standing up and walking around.
Sitting decreases the ⚞ lumbar curve. For those who have extension based pain, sitting down can actually be a welcome relief.
How can you use this info?
A key in fixing low back pain is understanding and finding ways to control 😠 pain triggers so that they can 😌 desensitize. Use the info provided here to take the appropriate “micro-breaks” throughout the day and avoid setting off a trigger from staying in one position for too long.
So let’s take a poll. Which one is better for you? 💃Standing or 💺sitting? Sound off below and let me know!
#repost #massagetherapy #rehab #prehab #therapy #posture #physicaltherapy #bodybuilding #powerlifting #squats #deadlift #lifting #physiotherapy #physio #pt #crossfit #stretching #massage #muscle #awareness #massagetherapist #mobility #performance #tampa #impactwellness

Massage Helps with Pain and Fatigue in MS Patients

Massage Helps with Pain and Fatigue in MS Patients

A pilot study published in the International Journal of Therapeutic Massage and Bodywork measured the effects of massage therapy (MT) on fatigue, pain, spasticity, perception of health, and quality of life in people with multiple sclerosis (MS).

The 24 patients who completed six weeks of regular massage treatment showed significant improvement in pain, fatigue, and spasticity symptoms.

The study authors concluded: “MT as delivered in this study is a safe and beneficial intervention for management of fatigue and pain in people with MS. Decreasing fatigue and pain appears to correlate with improvement in quality of life, which is meaningful for people with MS who have a chronic disease resulting in long-term health care needs.”

Read the abstract at http://www.ncbi.nlm.nih.gov/pubmed/27974947

#ms #multiplesclerosis #massagetherapy #benefits #fatigue #pain #muscle #spasms #massage #research #pubmed #improvement #massagetherapist #myofascialtherapy #mobiliy #performance #wellness #health #tampa #orlando #lakewoodranch #impactwellness

Massage and running go hand in hand

Are you new to running and trying to establish a good training routine to keep me injury free? Are not very flexible and have had some injuries in the past when I have trying to run?
Massage and running go hand in hand, and here’s why:
Running requires sustained, repetitive muscle contractions. The greater these contractions are, the greater the force generated is, and the more muscle fibers are required to shorten. These sustained, repetitive muscular contractions translate into speed, power, and distance allowing us to run further and faster. However, this can also translate to shortened, tight muscles, joint range of motion losses, and decreased circulation to compressed tissues. Massage works to elongate the muscles, relieve muscle tightness, restore joint range of motion, and improve circulation.
In a nutshell, massage improves the effectiveness of the circulatory system. This system is responsible for oxygen transfer, nutrient delivery, and waste removal at the cellular level. Our circulatory system delivers blood enriched with oxygen and nutrients, like glucose and electrolytes, to muscle tissue. It then picks up and removes muscle metabolic by-products and waste.
Furthermore, the circulatory system impacts all the other systems of the body too. Therefore, increasing the effectiveness of the circulatory system directly or indirectly impacts our entire body. Better circulation means better delivery of nutrients and oxygen to surrounding cells and tissues.
Therapeutic massage can elicit very specific physiological responses, such as, increased blood circulation, increased diameter of blood vessels, and decreased blood pressure. These effects are significant for everyone, but are of particular importance to a runner looking for ways to recover faster, prevent injuries, and improve performance.
To learn more or to schedule a session contact us at 813-695-2338
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Performance and sports massage

Anyone who is a fan of exercise should strongly consider massage therapy as part of an overall lifestyle choice. It is the perfect way to include stress relief in your exercise program. There are, however, other key benefits as well.

Some massage may not have immediate health effects. These deep tissue massages release fluids and tension within deep muscles. The effects are normally delayed, but the next day the general overall feeling is vastly improved. Other benefits include…

1. Improved circulation and general nutrition of muscles. This appears to be the most valuable fitness-related benefit. Massage is accompanied or followed by an increase interchange of substances between the blood and the tissue cells, which increases tissue metabolism. Massage maximizes the supply of nutrients and oxygen though increased blood flow, which helps the body rebuild itself.

2. Improved range of motion and muscle flexibility. This results in increased power and performance, which helps you work efficiently and with proper intensity to facilitate the body’s muscle-building response.

3. Helps shorten recovery time between workouts. Waste products such as lactic and carbonic acid build up in muscles after exercise. Increased circulation to these muscles helps to eliminate toxic debris and shorten recovery time.

4. Can help prevent over-training. Massage has a relaxing effect on the muscles, as well as a sedative effect on the nervous system. This can prevent over-training syndrome, which has a limiting effect on muscle building.

5. Helps prevent and even heal injuries. By stretching connective tissue, massage improves circulation to help prevent or break down adhesions. Massage also influences the excretion of certain fluids (nitrogen, phosphorous, sulfur) necessary for tissue repair.

To learn more email Chris@ImpactWellness.com

Raw honey

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Raw Honey is often referred to as “liquid gold” due to its highly therapeutic antibiotic, antifungal, antiviral, antiseptic, anti-aging and anticancer properties. Raw honey is not filtered, strained, or heated above 115 degrees Fahrenheit and provides far more benefits than regular honey as it is full of active enzymes, amino acids, vitamins, minerals, and fatty acids that are vital for keeping the body health and for preventing illness and disease.
Raw honey contains vitamins such as B-complex and Vitamin C as well as minerals such as calcium, magnesium, potassium, and zinc. Raw honey has the power to strengthen the immune system, promote digestive health, reduce throat irritation, stabilize blood pressure, calm nerves, relieve morning sickness, balance blood sugar, heal ulcers, purify the blood, fight off colds and flu, soothe sore throats and laryngitis, and flush the kidneys.

Raw honey is also great for digestion as it contains probiotics that help to keep the beneficial bacteria in the gut healthy and strong. Raw honey also functions as a expectorant and is known to benefit respiratory conditions such as bronchitis and asthma. Raw honey promotes restorative sleep and can aid in healing and rebuilding the body during the night.

Raw Honey is hygroscopic, which means it draws all the moisture out of germs which ultimately kills them. This is why raw honey is an excellent first aid cream and can be applied externally, like a natural neosporin, to cuts, abrasions, rashes, and sores to keep the wounds sterile and quicken the healing process.

Consider adding a teaspoon of raw honey to your lemon water and/or herbal tea everyday. It’s provides instant energy and great health benefits which can give you a much needed boost to your daily health routine.

Turmeric Lemonade That Treats Depression Better Than Prozac! How To Prepare This?

Depression is a mood disorder characterised by low mood and a wide range of other possible symptoms, which will vary from person to person. Depression is common, and in its mildest form most people can lead a healthy and active life with the right treatment and support. On the more severe end, depression can be devastating and even life-threatening, so don’t go through it alone.

Signs and symptoms include:

Sad, anxious, or “empty” feelings
Feelings of hopelessness
Feelings of guilt
Irritability, restlessness
Fatigue and decreased energy
Difficulty concentrating and making decisions
Insomnia or excessive sleeping
Thoughts of suicide, suicide attempts

The good thing is nature bless us with great spices turmeric which can fight most types of diseases. It can help prevent the breakdown of cells into cancerous cells. It can be beneficial if you have Alzheimer’s. It can fight skin cancer, and lower your LDL cholesterol levels and do much more. Turmeric has been used for stomach disorders and pains, acidity, arthritis, diarrhea, liver disorders, jaundice and much more.

It wouldn’t be wrong to claim that it has magical powers

– It is loaded with antioxidants
– It has powerful anti-inflammatory benefits
– It has amazing benefits for your brain
– It helps in lowering the chances of developing heart disease
– It can help in fighting depression

How Turmeric fights depression?

There are several methods and drugs to fight depression with one of the most common drug in the market being Prozac. The sad thing is that these drugs have been known to cause severe side effects most notably: difficulty in breathing, suicidal effects and bleeding in the stomach.

Researches conducted on turmeric and its uses found that the ingredient curcumin present in it is effective against major depressive disorder in the same way as fluoxetine (Prozac). But it doesn’t cause any side effects that come with the medication.

Turmeric Lemonade Recipe

Ingredients:

4 cups cold filtered or sparkling water
2 tablespoons freshly grated or powdered turmeric
4 tablespoons 100% maple syrup, honey or Stevia if you are avoiding sugar
Juice of 1 1/2 lemons or limes

Optional: add the juice of 1 blood orange

Directions:

Combine all ingredients into a small pitcher, stir and serve with a slice of lemon as a garnish.

Repost: NaturalNews

How much sugar are you actually consuming?

​When you grab that soda or pick up a quickie meal at the store to reheat and eat later, most likely you’re thinking of convenience and not how much sugar is in what you just bought. But, if you stop to calculate it later, you may be shocked that almost every packaged product you buy is loaded with sugar. As reported by SaladPower, this sugar adds up to about 19.5 teaspoons a day!

In this hurry-up world, about 90 percent of what Americans spend on food goes to processed products with artificial fillers, fake fats and sugar. Incredibly, an astonishing 60 percent of the food Americans eat is ULTRA-processed, and these foods account for 90 percent of the added sugar consumption in the U.S.

That’s why it’s more important than ever to understand that decreasing sugar consumption is at the top of the list if you’re overweight, insulin resistant or struggle with any chronic disease. Sugar addiction happens due to intense cravings for sweet food. It’s triggered by the brain by sending signals to the receptors in our tongue that were not able to develop from the low-sugar diets of our ancestors.

Fighting these cravings may be difficult in the beginning, but once you cut down on added sugars and other net carbs (total carbs minus fiber), they WILL disappear. At that point, healthy eating becomes effortless. If you need help with this, a nutrition plan will guide you through learning to eat real, unprocessed foods, including fresh, organic vegetables, high-quality proteins and moderate fruits.

Massage for Fibromyalgia

Massage therapy can improve chronic pain and fibromyalgia symptoms. Deep relaxation reduces stress, pain, and muscle tension.
The University Of Miami School of Medicine, Touch Research Institute, has conducted various studies regarding the benefits of massage therapy. In a study geared to fibromyalgia patients, it was concluded that massage therapy provided the following benefits: increased serotonin level, decreased circulating stress hormones, decreased levels of substance P (basically a pain messenger), decreased tender point pain, improved sleep patterns, and improved overall sense of well-being. The principal investigators stated that massage therapy is a clinically significant complimentary treatment for fibromyalgia.

 

I have seen the impact massage therapy has on my fibromyalgia clients. They often enter the session feeling stiffness and discomfort, and leave feeling lighter and in less pain. I have also seen first hand the mood-elevating effect massage therapy has on a person who is feeling down.
Based on what I have experienced in my practice, I view therapeutic massage as a tool that can help people take ownership of their fibromyalgia in a positive, healing way. Regular sessions can help people reconnect with themselves, and facilitate a deep state of relaxation through which they can release some of their pain. During massage the breathing slows down, as does the heart rate. This leads to a state of deep relaxation, kind of a pre-sleep state. Once you have received several sessions, your body can become more conditioned to reproduce this state of deep relaxation.
To learn more or to schedule a session, contact us at 813-695-2338 / http://www.ImpactWellness.com
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Sports massage and prevention to reduce injuries

​An athlete’s peak performance may be dependent upon the proper use and application of sports massage. More than a treatment for injuries, sports massage produces overwhelming benefits for athletes physically, physiologically, and psychologically.
Sports massage is designed to prepare the athlete for their best performance, reduce fatigue, and relieve muscle swelling and tension. During physical activity—especially strenuous—muscle tension builds up in the body’s soft tissues. Due to overextension or overuse, minor injuries and lesions occur in these tissues that can cause a great deal of pain and poor athletic performance. Sports massage helps alleviate pain and prevent such injuries that greatly affect flexibility, mobility, response time, and overall performance in athletic events.
One of the most common setbacks for athletes is delayed-onset muscle soreness, more commonly known as DOMS. This refers to muscle pain that typically develops several hours postexercise and consists of predominantly eccentric muscle actions—especially if the exercise in unfamiliar. Although DOMS is likely a symptom eccentric-exercise-induced muscle damage, it does not necessarily affect muscle damage. Recent studies have concluded that sports massage may help reduce and prevent the often-painful and debilitating effects of DOMS in athletes.
An Australian study involving 5 healthy men and women who performed a variety of new exercises, has concluded that massage played a key role in easing DOMS. “Massage was effective in alleviating DOMS by approximately 30% and reducing swelling.” Massage can reduce this though the improved blood and lymphatic system circulation that assists in the removal of metabolites and other toxins.
Heavily exercised muscles may also lose their capacity to relax. This causes chronically tight muscles, and loss of flexibility. Lack of flexibility is often linked to muscle soreness, and predisposes athletes to injuries– especially muscle pulls and tears. Blood flow through tight muscles is poor (ischemia), which also causes pain.  A regular routine of massage therapy is very effective in combating these effects of heavy exercised muscles.
“Muscular strain is a common sports-related injury with the potential to chronically impair performance when sound principles of injury recognition, immediate treatment, rehabilitation, and prevention are ignored.” When preventive techniques such as sports massage are applied, according to Glen A Halvorson, MD, severe muscular strain may be avoided.
Sports massage should be applied before and after athletic events, with many “maintenance” sessions in-between meets or competitions. Pre-event sports massage is focuses on warming-up the major muscles to be used and improves tissue pliability. It also helps get the athlete in a good mental state for competition and prepares them to reach their athletic performance potential.  Post-event sports massage is given following an athletic event and is mainly focused upon recovery. This type of sports massage is geared toward reducing muscle spasms and metabolic build-up that occur with vigorous exercise.
Integrated into a weekly training regimen, athletes may avoid DOMS, relax and revitalize muscles, and feel calmer and more focused before and after events.
Zainuddin, Zainal et al. Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function. Journal of Athletic Training. 2005 Jul-Sep; 40(3): 174-180.
Halvorson, Glen A. MD. Physical Medicine and Rehabilitation. Western Journal of Medicine. 1986 June; 144(6): 734–735.
To learn more or schedule a session contact us at 813-695-2338 / http://www.ImpactWellness.com
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