Tossing and turning all night, sleeping so light that every creek and cricket chirp wakes you up, your brain won’t stop no matter how exhausted you become…..Sound familiar? If so this post is for you!
“Insomnia is defined as difficulty initiating, or maintaining sleep at least 3 nights per week, in addition to complaints of sleep-related daytime impairment.”-University of Maryland Medical Center
We need sleep to function properly, in fact most adults need at least 8 hours of sleep per night but hardly any of us are actually achieving this goal consistently. There are many adverse side effects to not sleeping well including; memory loss, irritability, impaired abilities, physical ailments and more. Causes for insomnia vary and may include; hormonal imbalances, health issues, stress, medication side effects and/or external circumstances such as noise1. Getting to the bottom of the cause of your insomnia is an important first step in addressing the issue. Take a hard look at your days, are there things that you could change that are causing you to lose sleep at night? Your health is more important than anything and you may have to make major changes to create an environment that promotes optimal health. Just remember that you will thank yourself later:) You may also want to consult with your health care providers to make sure your medications, herbs, hormones and any underlying issues are thoroughly investigate as a source for your sleepless nights.
In addition to lifestyle and medication adjustments you might try some or all of the following natural cures for insomnia:
Massage-The National Institute of Health has stated that Massage Therapy can improve sleep2. Massage decreases the stress hormone cortisol and norepinephrine, which causes vasoconstriction and increased heart rate by safely relaxing the autonomic nervous system3. Massage is a great way to relax and find freedom from pain so if stress or injuries are keeping you up at night this is an excellent option! Feel free to book your appointment online today with us at https://clients.mindbodyonline.com/classic/home?studioid=158494 or give us a call if you have questions: 503.473.8515 also check out these great self massage techniques to find relief now: http://www.shen-nong.com/eng/lifestyles/tcmrole_sleep_message.html
Acupuncture-“Some reports suggest that certain acupuncture procedures have a nearly 90% success rate for the treatment of insomnia. Through a complex series of signals to the brain, acupuncture increases the amount of certain substances in the brain, such as serotonin, which promote relaxation and sleep” University of Maryland Medical Center. Acupuncture addresses each person as a whole which means it is working toward balance of the entire system. This can be extremely important when working to cure something as complex as insomnia. Acupuncturists also have many tools at their disposal such as herbs, lineaments, nutritional guidelines, traditional Chinese Massage techniques and more. Feel free to book your appointment online today with us at https://clients.mindbodyonline.com/classic/home?studioid=158494 or give us a call if you have questions: 503.473.8515
Melatonin-Melatonin supplements help induce sleep, particularly in people who have disrupted circadian rhythms (such as from jet lag or shift work), or those with low levels of melatonin (such as some people with schizophrenia). In fact, a review of scientific studies found that melatonin supplements help prevent jet lag, particularly in people who cross five or more time zones. Speak to your health care provider to find out if melatonin is the right choice for you.1
Diet and exercise-It is no secret that we are greatly effected by what we put into and how we use our bodies. Our motto is everything in moderation unless it really doesn’t make you feel good and then maybe it is time to cut it out. A foundation of healthy food is key to this idea, food is our fuel and it is so important that each meal has a good serving of a healthy protein and vegetables. We are not saying that you should never eat potato chips again, just do your best to make the majority of your choices healthy ones so that when your body is processing the not so good stuff it doesn’t have to work as hard. This goes for exercise too! Our bodies were made to move in a variety of ways, make sure you are getting exercise most days and switch it up. Walk one day, bike the next or find classes that you love such as yoga and weight lifting or boot camp and swimming. Your body and mind will thank you and we guarantee you will sleep better at night!
The moral of the story is you have to put YOU first and choose a lifestyle that promotes optimal health. This may require a good spring cleaning of you routines, especially when it comes to food, exercise, medications and stress factors. We are here to help and can offer an objective insight on what might be contributing to your brand of insomnia! If you have questions about this article or have found other natural remedies for those long sleepless nights please share, we are always open to ideas! Thanks for reading and feel free to share.
1.University of Maryland Medical Center; Insomnia; January 2012; http://umm.edu/health/medical/altmed/condition/insomnia
2. AMTA; Massage Therapy Can Help Improve Sleep; October 2012; www.amtamassage.org/approved_position_statements/Massage-Therapy-Can-Help-Improve-Sleep.html
3. Massage Magazine; Research shows massage therapy relaxes the autonomic nervous system; November 2011; http://www.massagemag.com/research-shows-massage-therapy-relaxes-the-autonomic-nervous-system-10098/
mother’s day is less than a month away!
We know how difficult it can be to find the perfect things to honor such a special person in your life so we thought we would give you a few ideas:
#1 Mom’s work hard! Give your mom the gift of sweet relaxation by taking 15% off of all gift certificates, packages and memberships-Click here to buy and use promo code: momsrule
#2 How about a beautiful poem to let your mom know how wonderful you think she is?
Mother, A Cradle to Hold Me
– Maya Angelou
It is true
I was created in you.
It is also true
That you were created for me.
I owned your voice.
It was shaped and tuned to soothe me.
Your arms were molded
Into a cradle to hold me, to rock me.
The scent of your body was the air
Perfumed for me to breathe.
During those early, dearest days
I did not dream that you had
A large life which included me,
For I had a life
Which was only you.
Time passed steadily and drew us apart.
I was unwilling.
I feared if I let you go
You would leave me eternally.
You smiled at my fears, saying
I could not stay in your lap forever.
That one day you would have to stand
And where would I be?
You smiled again.
I did not.
Without warning you left me,
But you returned immediately.
You left again and returned,
I admit, quickly,
But relief did not rest with me easily.
You left again, but again returned.
You left again, but again returned.
Each time you reentered my world
You brought assurance.
Slowly I gained confidence.
You thought you know me,
But I did know you,
You thought you were watching me,
But I did hold you securely in my sight,
Recording every moment,
Memorizing your smiles, tracing your frowns.
In your absence
I rehearsed you,
The way you had of singing
On a breeze,
While a sob lay
At the root of your song.
The way you posed your head
So that the light could caress your face
When you put your fingers on my hand
And your hand on my arm,
I was blessed with a sense of health,
Of strength and very good fortune.
You were always
the heart of happiness to me,
Bringing nougats of glee,
Sweets of open laughter.
I loved you even during the years
When you knew nothing
And I knew everything, I loved you still.
Condescendingly of course,
From my high perch
Of teenage wisdom.
I spoke sharply of you, often
Because you were slow to understand.
I grew older and
Was stunned to find
How much knowledge you had gleaned.
And so quickly.
Mother, I have learned enough now
To know I have learned nearly nothing.
On this day
When mothers are being honored,
Let me thank you
That my selfishness, ignorance, and mockery
Did not bring you to
Discard me like a broken doll
Which had lost its favor.
I thank you that
You still find something in me
To cherish, to admire and to love.
I thank you, Mother.
I love you.
#3 DIY Mother’s day tea towels
I scoured the web for cool gifts that adults could make on their own fairly easily and this is one that I loved! If you have little one’s you could trace their hand and use it as the pattern and if not you could either find the hospital print of your baby hand to trace, make a cut out and then use that as a stencil on the fabric or if mom has a sense of humor you could trace your adult hand and use it as the pattern:) I am pretty certain my mom would love the adult hand version so that is the way I am going to go! Here is the link to this super cool project: http://www.loveandlion.com/2014/04/mothers-day-craft-tea-towels.html
*If you try this I would love to see pics of your end results and I will share mine as well
#4 A Mother’s day Facial with Kariman Skin Care
(located in the same space as Written on the Body)
I just got a facial with Kariman and it was fantastic! My skin feels so clean and soft, I highly recommend her services.
Custom Facials-No two facials are the same. Each healthy, rejuvenating skincare session is customized for your unique skin type.Deep cleansing, exfoliation, masque, treatment serum, moisturizing and stress-relieving facial massage (stimulates toxin elimination and decreases inflammation), to provide thorough skin care and true skin nutrition. $75 for 60 minutes Click here to go to Kariman’s website
Mom’s are awesome and we truly hope you find a great way to celebrate yours! Thanks for reading and we hope to see you soon:)
This post is to remind you that you are important…
It’s hard for some of us, remembering to prioritize ourselves among many things we give our time and energy to. We have so much to give to the world and sometimes it feels like even when we give it all, we should be able to give more. It is true that this may not apply to everyone but I know it will at least speak to a few of you. It is time for you to spend a little of that beautiful energy bubbling inside of you on the most important being in your life-YOU. That’s right you are important, as or more important than any other thing in your life. What would your day look like if you spent an hour each morning just doing you?
We had our team meeting last night at Written on the Body and one of the topics of discussion was strategies for getting clients to rebook. You may not know us that well yet and so I will tell you now, this team of ours is incredibly smart, talented and compassionate which always makes for an enlightening discussion, no matter what the topic. When it comes to our clients we are each bursting with passion, when we talk about asking you to rebook with us what we mean is how can we convince you to prioritize yourself. We KNOW that we can help you. It may just be helping you find balance in a busy schedule by taking an hour a month to give back to yourself or it could be in finding freedom from a long time injury or pain, whatever the case we get excited about the opportunity to improve your life.
In our discussions on this I am always reminded of how easy it is to put ourselves last, giving all of our efforts to work, family and to do lists and leaving nothing or not enough for ourselves. Now, you may be thinking about how being selfless, hard working and generous are all virtues, I don’t disagree. But I do think that this should also include giving the same grace and generosity to ourselves. You will be a better person if you are taken care of!
Do you have pain? Trouble sleeping? Anxiety? Stress?
If so then it is probably time to improve on or incorporate a self care routine, make yourself an “A” item on your to do list so that you can continue being the loving and generous person you are for a long time to come. You are as important as your job, your tasks, your friends, your partner, your family members and it is time to treat yourself with kindness by setting aside time to rejuvenate, heal and relax.
Here are a few simple ideas on where to start, but whatever you do, make sure you love it, that it serves you and it makes you feel good:
Start your day off right: Get up earlier, use your time more wisely or start work later and then use that time to give back to yourself with meditation, a quiet cup of coffee outdoors, a gentle stretching routine or a couple chapters of a good book.
Turn your phone/computer/tablet off for one hour a day and do only things that make you happier during that time: Technology can be such a time sucking black hole. Don’t get me wrong-I love it, but I know I have wasted hours looking at things I really did not care about. Choose yourself instead.
Start an exercise routine that you enjoy: If you have an exercise routine that is monotonous or that you dread then it is seriously time to reassess. There are way too many options out there to exercise unhappily. Sign up for something new, like Zumba or aerial yoga, or make a date with a friend to go for a nice long hike instead. We have a precious few moments on this planet, use them wisely.
Let go of things that no longer serve you/practice self examination: What patterns are you perpetuating in your life that are harming you more than helping you? What situations keep coming up over and over again that bring you down? It isn’t easy, I know, but it’s time to begin the journey of changing these things and making space for things that fill you up and make you feel great.
Spend time with people who make you laugh and won’t let you work: I need friends and family that build me up and for me this means going with it when my sisters want to have an impromptu breakfast or committing to a weekly date with my BFF. These guys take my mind away from it all and remind me to put my phone down and enjoy the moment at hand. Having people in your world who are as committed to giving back to you as much as you give to them can be a major replenishing force!
Of course you already know that I believe establishing a routine of massage and/or acupuncture care can make a huge difference in your overall health and well being-why live with pain and stress when you don’t have to? You are important to us! Book with us online today: https://clients.mindbodyonline.com/ASP/home.asp?studioid=158494 We hope to see you soon!
I really could go on and on but I think you get the point, YOU ARE IMPORTANT!
Thank you for reading and if you have wisdom to share on this topic please do so in the comments, I would love to hear from you.
I leave you with some wise words to live by:
“You cannot serve from an empty vessel.”
― Eleanor Brownn
Did you wake up with a crick in your neck?
What the heck is a “crick in the neck” anyway? You wake up with limited (and painful!) neck movement, usually on one side. Sometimes it just feels stiff, but other times it feels like bone-on-bone contact. Ouch.
Is it a pinched nerve? A slipped disc? While these things are possible (see your doctor if you have recurrent neck pain, or neck pain that includes other symptoms such as fever or shooting pain down the arm), neck cricks are usually due to an unassuming little muscle that runs from the side of your neck to the top of your shoulder blade. It’s called levator scapulae, and it’s responsible for raising your shoulder toward your ear.
This muscle gets irritable when it’s expected to hold heavy purses and backpacks, when you tilt your head to one side a lot (ever use your shoulder to hold your phone?), and when your posture is slouched. When this muscle gets ticked off, it can act like a brick wall that no amount of stretching will fix.
What to do? Ice and heat can help. Start with heat (a heating pad or sock full of uncooked rice, heated in the microwave) for 20 minutes, then switch to an ice pack for 10 minutes. Repeat this a couple of times through your day. You may be tempted to try to stretch it out yourself, but remember that levator scapulae is angry! Anything other than rest and gentle movement might further aggravate the area, increasing the minor crisis that your pain receptors are telling you about.
What else can you do? You guessed it: massage and/or acupuncture. While stretching and pressing on your neck might result in worse pain if you do it yourself, our skilled team at Written on the Body have a few tricks up their sleeves. We can focus on your neck and the surrounding muscles, gently and methodically to help your neck realize it can stop holding so tightly. In some instances adding hot stones or having an infrared sauna session prior to your treatment can facilitate even further healing. If you aren’t sure what approach is right for you, give us a call at 503-473-8515 or email us at firstname.lastname@example.org and we will be happy to help you choose the appropriate treatment path.
Follow this up your appointment with us with some more of that ice and heat, and you should be feeling pretty good by the next day. If you get cricks frequently, come see us regularly and we may be able to prevent them entirely!
Know someone with neck pain? Share this post and let’s get them feeling better!” Need help yourself? Book online now!
*This post is an adaptation of an article written by Massage Sloth
Acupuncture is an ancient healing practice that is good for more things than I can count. Have you thought about getting Acupuncture for stress relief? If not here are a few great reasons why you should:
Stress is really bad for your health and according to a recent study Acupuncture lowered stress hormones in participants after receiving treatments for 10 consecutive days. The Huffington Post wrote an article on this study if you would like to learn more.
This isn’t to say that you have to commit to 10 days in a row, another study shows that you can begin to see results after only a few sessions. In Chinese medicine Acupuncture is used to balance the flow of Qi in the body, in western medicine terms you can think of this like homeostasis. Acupuncturists are helping to stimulate your body’s natural healing abilities, keeping in mind that your body is always seeking its natural state of balance or homeostasis.
According to Dr. Daniel Hsu, DAOM (Doctor of Acupuncture and Oriental Medicine): Acupuncturists insert each needle half a millimeter away from a nerve, Dr. Hsu explains. Depending on where the needles go, acupuncture can cause the nervous system to produce painkilling chemicals, jump-start the body’s natural ability to heal itself, or stimulate the part of the brain that controls emotions, including anxiety. All of these results, Hsu adds, can help people feel more balanced and treat a variety of illnesses. -quoted directly from Everydayhealth.com’s article on Acupuncture and Anxiety read more here.
What else is Acupuncture good for? It depends on the situation and the person but I can personally say that I have used it for everything from eczema to arm pain to good old fashion stress and it has been a very effective form of treatment! Not to mention that I always feel so relaxed after a session. If you haven’t tried it yet you should:) If a fear of needles is what is preventing you then try out these tips: Take a friend with you, talk to your Acupuncturist-they usually have some tricks up their sleeve to keep things calm and gentle, close your eyes and remember these are pretty tiny needles. Trust me, it will be worth facing your fears!
We’re Moving! But don’t worry it’s not too far…
Our new address is 2808 NE MLK Jr. Blvd. Suite C, near Bridges and the Nike Store, less than a 10 minute car or bike ride, 20 minute bus ride on the #6 or 30 minute stroll from our Alberta street space. You can get massage, acupuncture and sauna sessions from us at our new location beginning March 9th, 2015 and join us for an afternoon of wellness and grand re-opening party on April 12th! Keep an eye out for our newsletter (text INEEDAMASSAGE to 22828 to sign up today) or follow us on Facebook to stay updated on our latest news and events.
In the meantime here are a few important things you should know about our upcoming move:
We will be closed this Friday 3/6-Sunday 3/8 to move to our new location
We will re-open with our regular schedule on Monday 3/9-check here for openings
We will be calling to remind everyone who is booked over the next month to ensure that you make it to the correct location
There is a parking lot behind our building which you are welcome to park in! There is usually 2 hour parking available in front of our building as well as general parking on NE Stanton (our cross street). We have a back and front entrance so wherever you end up it will be easy to get to us. We are sharing this space with another bodywork studio called Thrive and though we will also have signage, if you see Thrive signs you will know you are at the right place.
We have reception M-F from 10-2:30pm and the doors should always be open during those times, if it is outside of those hours the doors will be locked between appointments. We typically leave 30 minutes between appointments so you shouldn’t have to wait but if you find yourself locked out try hanging out for a few and we should be right with you. If something seems off please give us a call and/or send us a text at: 971-800-1171 so that we can make sure everyone is on the same page.
We will be offering the same attention to quality and care as well as the same great services in our beautiful new space.
What’s next? Time to find freedom from stress, chronic pain and injuries with a massage, acupuncture or infrared sauna session! Click here to book now.
We can’t wait to see you at our new location:)
Have a great week and thank you for reading.
Deep tissue massage 101
Here is a quick 101 on how deep tissue massage can help you find freedom from injury and chronic pain:
A very simple definition of deep tissue massage
When you should choose deep tissue massage
- When you have an injury that is past the acute phase and is no longer sensitive to touch, you may also want to get permission from your doctor before getting deep work on a recent injury.
- When scar tissue and/or muscle tension is causing restriction of movement.
- Chronic pain may be crying out for deeper work, specifically if the affected area has an underlying deeper issue.
- Other situations may be appropriate for deep tissue massage as well, if you think it is right for you discuss your options with your therapist.
How will I feel after a deep tissue massage?
You might feel a little sore, tired or even kinda grouchy after a deep tissue massage, especially if it has been a while since you got bodywork. I had a client tell me once that she went home after a 90 minute deep tissue treatment and got into an honest and heated discussion with her husband about some things that had been bothering her. I hope this doesn’t detour you, I tell you this because it is important to understand what is happening to our bodies. Massage, in general, releases things…what those things are can be debatable, but my personal belief is that the release happens on many levels. Keep in mind that every person is different and many people leave their deep tissue treatment feeling a profound sense of relaxation.
Here is a great idea: go get a deep tissue massage (if you feel it is right for you) and report back in the comments on how you feel afterwords! In the end some discomfort can be normal for the first couple of days and after that you should see improvement in the focus area of the treatment.
Other deep tissue massage tips and FAQ’s
- You should communicate with your massage therapists during all massages but especially during deep work. If you feel any kind of sharp pain or if your pain level goes above that 7, becomes a “bad pain”, it is up to you to let us know. Don’t worry, your therapist will appreciate you letting them know! Our desire is always to help and never harm!
- Remember that no type of massage is a magic pill or a one time fix. If it took a while to create the problem it will take a while to make it go away. Regular treatments are almost always the best way to go, if you are curious about how often you should get massage check out our blog post on that very subject HERE.
- A conversation with your therapist about your specific needs and goals is always a great idea! We need to know the whole story so that we can best accommodate your particular situation. We also love the opportunity to help you set realistic goals and expectations for your treatment plan. It may be that massage alone won’t get you to where you need to be, consider a team to help you reach your goals, but in the end we trust that you know your body and can make the best decisions for yourself.
- Please don’t take pain medication before a massage, it inhibits your body’s ability to tell you when deep pressure has gone too far.
- Choose a focus area for your deep tissue massage and keep in mind that your therapist will spend most of their time there. Depending on your requests, treatment plan and the therapist’s preferences you may get 30+ minutes of deep tissue work focused on a particular area and relaxation work elsewhere for balance. If you have more than one focus area for deep tissue work you should book longer sessions or more sessions closer together.
- “I said my upper back between my shoulder blades and spine is hurting, why is my therapist working on my chest muscles?” Your massage therapist has spend hundreds of hours in classrooms learning all sorts of amazing things about the body as well as much more time beyond that learning from experience. When they address an issue they will likely approach it from many angles, this includes working on all the muscles directly connected to the area you have complained about. In this instance the pain near the shoulder blade may be caused by shortened muscles in the front of the body. This is why your therapist might work in an area beyond your original complaint. If you feel uneasy about any work your therapist chooses please speak up and let them know, we are always happy to chat with you about your treatment plan.
- “My therapist charges more for deep tissue work, why is this” Deep tissue work is more taxing on the therapist due to the fact that it requires strategic thought and planning as well as a more athletic positioning of our bodies. Most therapists charge a little extra for these reasons but the benefit you receive is worth it!
Deep tissue massage is pretty awesome, it can help you find freedom from chronic pain and recent injury as well as help you feel a deep sense of relaxation, but it is not for everyone. If you aren’t certain deep tissue massage is for you it is a good idea to ask your therapist. We can always try a small amount of deep work to see how it effects you before you commit to a full session. Have more questions? Leave them in the comments or email me at email@example.com. Thanks so much for reading and have a great week!
Pain is no fun and can be so very frustrating when it limits your daily activities. There is no need to suffer through it, regular massage and acupuncture can help you become pain free or at the very least make you feel much better!
How can regular Massage and Acupuncture treatments help you feel your best?
let me count the ways…
Regular massage and acupuncture treatments will help you work through the many layers of tension and bound muscle tissue created by unbalanced movement patterns
An occasional one hour massage cannot possibly address the many places of restriction and pain you likely have built up over the years, having regular massage and acupuncture treatments will allow you and your therapist to make a treatment plan to help you become truly pain free.
Your therapist (or team of therapist’s) will get to know your body and can better address your specific needs.
You will most likely feel less stressed from taking better care of yourself and having something so wonderful to look forward to every week/month!
By committing to your health through regular massage and acupuncture treatments you will be taking a proactive approach in living a long, healthy and free from chronic pain existence.
What are you waiting for? Sign up for one of our packages or memberships today and take the first step in staying healthy, flexible and pain free today!
Packages: Packages give you the best deal by offering an amazing discount for paying for your treatments in advance! They are valid for 1 year and may be shared among as many people as you like.
Memberships: Memberships offer a great way to commit to your health and the discounted services are billed monthly to the credit card you choose to put on file. A membership can be 6 or 12 months. With your membership you receive a massage per month and you will be added to our “happy hour” email list which means you will receive an email every Friday with discounted appointment times. Membership benefits expire 60 days after their last billing, we do not auto renew unless a client asks us to. Clients can cancel their membership early but there is a $100 fee for doing so. Membership benefits can be shared at no extra cost.
Name of Treatment
|Single 60 min. session price||60 minute Pack of 4/8/12:||Monthly 60 minute 6/12 month Membership:|
|$140/$264/$395||$35 each month|
Find Your Peace $70
Hot Stone or Bamboo Fusion $80
I’m In Too Deep $90
Massage for kids ages 4-17
30 minute kids table or Thai session $35
|$120 pack of 4|
Mini Sessions: 30 min gua sha, cupping or auricular
Spa Add-On/Stand Alone Treatments
Facial rejuvenation massage $60
|$208/$400/$599 45 minute Facial Treatments|
Sauna sessions $25
|5 pack $90/10 pack $150|
no discounts on membership’s or packages except referral/birthday free 30 minutes
|*90 minute memberships and packages available as well||*Looking for something you don’t see here? Let us know and we can help you find the perfect fit for you!|
Clients are welcome to share their package or membership
Bad posture, breathing and digestion
I was in a yoga class recently where the teacher spoke in depth about the effects of slouching and bad posture on digestion. It is a concept I had heard about before but I had forgotten how serious of an issue it can be for some people. After the class was over the wheels in my brain were running at full speed thinking of all of the times I have witnessed this issue with my clients. Massage can do funny things to people sometimes including moving things around in the tummy causing gas at inopportune moments. But there is no reason to be embarrassed! As your therapist, I understand what is happening and feel good about the fact that I am helping your body find space to function as it needs to. You may be thinking to yourself “how the heck can my posture effect my internal organs?!” Let me walk you through it.
What I mean by bad posture
Wearing “shoulder earrings” or hunching your shoulders up to your ears
Cocking your neck to one side or looking down too much (pulled forward neck)
Standing with all of your weight to one side or the other or sitting in an unbalanced way such as crossing your legs
How bad posture can negatively effect your health
Jaw pain-Many of us clench our jaw when we are stressed but it isn’t the only time that jaw tension is created. Having your head and neck pulled forward, looking down too often or having your head tilted to one side or the other can have major effects on the level of relaxation in your jaw. Jaw tension can cause headaches, neck and shoulder pain.
Digestion and breathing issues-As I mentioned above, digestion can be greatly effected by bad posture. When you are in a slumped forward position it shortens the muscles in the front of your body, including those in your rib cage and abdomen. When your rib cage gets out of wack it can restrict the spaces where your heart and lungs live which means your body cannot function efficiently and you may even begin to feel pain with taking in full breaths. When your abdomen is restricted it places pressure on your gastrointestinal tract and can cause feelings of discomfort and bloating effects.
Limited range of motion-Shortened tight muscles can lead to all sorts of issues, including an inability or lack of ability to move in ways you would like to. This becomes more and more true as we age which is why it is so very important to address the issues early, but it is never too late! A limited range of motion or restricted movement is frustrating and scary, it can cause us to be injured more frequently and easier and it can limit our activities and even lead to surgery.
A few ideas for correcting bad posture
Pick one issue and focus on it
for instance, if you have a slouching problem you most likely have a pulled forward head and shoulders, an improper alignment of your spine as well as many other issues. For the next month choose one of those things to focus on. Start by pulling your shoulders back and down or “taking off the shoulder earrings”. Make a concerted effort every time you remember to fix this one thing in your posture. If you work out, add one exercise to help correct these issues in your posture. Once you feel you have mastered this move on to the next issue.
Think of your body in terms of becoming stacked, when your body is aligned it actually takes less energy to function and you are stronger. Practice stacking your body one time per day by starting with your feet planted on the ground, knees over the ankles, hips over the knees and pelvis in a neutral position (not tucked and not stuck out), ribs and tummy pulled in but relaxed, shoulders over hips and head directly between the shoulders with a long straight neck. Look at yourself in the mirror from all angles and make adjustments where necessary. Hold this position for a few minutes to get your body used to the feeling. Doing the same thing with sitting can go a long way as well!
Stretch and exercise-I know, it is definitely not our favorite thing to hear but seriously, it is so necessary. You don’t have to become a world famous athlete in order to be healthy. A little goes a very long way, so why not just start somewhere, even if that means 5-15 minutes a day? If you slouch or sit a lot the front of your body’s muscles are shortened and tight while the back of your body’s muscles are over stretched and weak. Begin by stretching the tightest or most shortened muscles and working to strengthen the muscles that have been overstretched. A good massage therapist, acupuncturist, physical therapist or other expert in this area can help you find the regimen that is best for you.
Get body work! massage, acupuncture and most other forms of body work are focused on helping you find balance and peace in your body as well as your mind. Getting regular treatments can make a huge difference in finding a place of health and efficiency in your daily movement patterns. Need help finding what is right for you? Send us an email to firstname.lastname@example.org or schedule and appointment online today at www.portlandmassagestudio.com!