Self Care 

  * Easy to Do
  * Effective
  * Works Well
  * Help for Specific Areas
  * Helps You Feel Better Everyday!

How You Can Feel Better
Most people think that loss of flexibility, muscle and joint pain and tightness in the body is 'just part of aging' or an 'inevitable part of growing older'. Although this is a common belief, it is not always true.

Many studies of aging, physiology, movement and exercise physiology show that people can help prevent or improve the problems of short and tight muscles and prevent or break the cycle of tension and pain. There are people in their 50s, 60s, 70s and older who have reduced pain and returned to improved muscle tone and flexibility after a program of proper, gentle and regular stretching. They've noticed better range of motion, more flexibility and less pain of arthritis. Notice how many yoga and stretching programs are now availabe for senior citizens, for people in wheelchairs with limited mobility and even held in assisted living facilities and nursing homes.

Regular exercise, as in repetive motion like running, walking, working out or weight lifting, although fantastic for cardiovasvular health and strength can be a contributing factor to short and tight muscles. It is important to incorporate some kind of stretching into your life as well as the cardio for optimum muscle function and feeling your best. Click to read a recent artlcle in Real Simple magazine as reported on CNN - Increase Your Flexibility and Improve Your Life.

What You Can Do - to feel better and help break this cycle of tension and pain:

• Do regular yoga or pilates 
• Work with a fitness coach for stretching 
• Stretch daily on your own, especially after exercise or working out
• Take a 5-minute stretch break at the office
• Do arm stretches while stopped at a stop light
• Use a hot rice bag (heat in microwave) on sore muscles until they feel better
• Stretch during TV commercials
• Use muscle rubs, linaments or essential oils after exercise
• Use a hand-held massger on sore muscles
• Use a cold pack for strain or sprain
• Use a hot tub or hot therapy pool 
• Take a hot epsom salts bath
• Breathe deeply while stretching 
• Drink more pure water 

All of these assist the body in returning to balance and lengthen the muscles and help 'work out the kinks'. To be most effective the important thing is to stretch in a safe way and target the specific areas of tightness in your body.

After your massage I will show you several specific stretches for the muscles that are tight or short in your body and we can discuss what will help you. This information is provided to you as part of a regular self-care routine to help you feel better. These are simple, easy and take just a few minutes a day. You can do them at home or at the office. I can also suggest ways you can incorporate stretches into your busy life in an easy way. In just a short time you'll notice how much better you feel and how your range of motion has improved! 

Doing yoga, pilates or just regular simple stretches will help the positive effects of your massage last longer. You'll feel better as you continue to stretch and "work out the kinks" everyday.

As your muscles continue to strengthen and stretch, you will gain range of motion and feelings of openness and expansion. This feels great!

 A recent article from Dr. Mercola:
Drink More Spring or Filtered Water to Improve Every Facet of Your Health - by Dr. Joseph Mercola www.mercola.com 

"You’ve heard it repeatedly: make sure you drink at least eight 8-ounce glasses of water per day. The key words are “at least,” because, unless you are a child or the size of a child, you need more water than that. The rule of thumb is, for every 50 pounds of body weight you carry, drink one quart of bottled spring or filtered water per day. The average person weighs 150lbs, so they should drink three quarts per day. A 200lb person should drink a full gallon per day. Athletes should drink even more than that. Follow these guidelines and you’ve adopted one of the most crucial health habits."

Fitness & Wellness Links of Interest:

http://www.fitness-wellness-guide.com/

Short & Tight Muscles
Everyone carries tension in their body which causes muscles to tense up, and actually shorten and tighten. Sometimes this means a person can't turn their head as far as they used to while driving. Sometimes they have difficulty moving, bending, picking up objects off the floor, reaching to get something, getting up from a chair or touching their toes. Difficulty in these areas can often mean short and tight muscles in the back, neck, and legs. 

Tight muscles put more stress and tension on joints which causes further pain. The problem is that over time - years, decades - this becomes a chronic cycle.

Tension and tightness inhibits circulation which causes pain and stiffness which causes more tension, tightness and pain, sometimes cramps, further inhibiting circulation....more pain and loss of flexibiity...repeat..... Short and tight muscles can aggravate fibromyalgia and arthritis pain and make painful joints feel even worse. This can cause repeated visits to your chiropractor. Massage and stretching can be effective ways to reduce pain!

         Drink More Pure Water

Drinking enought water, especially during activities, in the heat, in higher elevation, after exercise, after massage, Reflexology and other bodywork is very important.

Water helps any toxins that have been released from the muscles to be excreted out of the body through the normal channels - lungs, kidneys and skin (sweating).

Numerous studies have shown how important drinking good water is to stay hydrated, have good nerve and muscle function, clarity of mind, good kidney function, help prevent bladder problems, and help soften and nourish the skin and hair.

A word about water - drink the best and purest water you can find. Preferably NOT water that has been stored in plastic bottles that may have leached plastic molecules into the water. Filtered water, fresh from the tap or quality spring water that has been stored in glass bottles is best.