Having healthy hips is a hard to come by luxury! But with how dependent we are on them as our center of gravity, it’s important to take the time to balance out the hips and all its components. I’ve put together a sequence of stretches and strengthening exercises that take 10-30 minutes, and will leave you with a more lengthened and stabilized pelvis. These pain free, supported exercises can be done 1-2 times a day. You will gain the most benefit if they are done in order, but can certainly be modified to best suit your personal needs.
Supine Twist
Start by lying on your back with the souls of your feet planted parallel on the floor. Push through your heels to move your pelvis to just left of center. Keep both of your shoulders planted firmly and comfortably on the ground as you slowly let your knees fall over to the side. Your hips should be directly in the middle of your shoulders, supporting your lower and mid back.
This is a passive stretch, so just relax into it and use your breath to fall farther into the twist. If your knees don’t reach the floor, you can place a pillow under your knees to avoid any strains. This stretch will be felt in your lower back, around your hip, and possibly across your chest.
You can hold this stretch for up to 3 minutes, but keep in mind that it should remain a pain free stretch without any discomfort or pinching in your lower back or hips.
INHALE: INTO HIPS; EXHALE: RELAX DEEPER INTO THE TWIST; REPEAT ON THE OTHER SIDE.
Figure 4 Stretch
Lie on your back again with you feet planted parallel. Bring the outside of your left ankle and place it above your right knee.
**KEEP YOUR LEFT ANKLE FLEXED THROUGH THE WHOLE STRETCH (this stabilizes and protects your knee from twisting).
Reach through with your hands and grab the front of your right shin. Your hips will come up off the floor, but to increase the stretch you can power your tailbone back down towards the floor. You will feel quite an intense stretch in the outer part of your hip and possibly around towards your tailbone. There should not be any pain in your knee or back, so if you experience any discomfort come out of the stretch until it’s more comfortable. Your breath should anchor directly into the area where you feel the most tension and your exhale will allow you to relax more comfortably into your hip socket.
**Another option is to place your right foot on a wall and letting your arms lay comfortably beside you. This creates a more passive and relaxed position so you can focus more on anchoring your tailbone down. Allow enough space between you and the wall so your lower back is flat on the floor. To increase this stretch variation, push your toes against the wall.
**REMEMBER: keep your left foot flexed at all times to protect the knee.
The figure 4 position should be held for 1-3 minutes. Be patient with you body, if you feel frustrated or anxious while in the stretch, deepen your breathing and try exhaling with a sigh. Before switching to the other side, rock your knees from side to side to allow the connective tissue and muscles to relax. Then repeat everything on the right side!
Bridge Pose: Strengthening Glutes and Core
Lie on your back again, with your feet hips distance apart and planted parallel on the floor. Rest your arms comfortably by your side, and tuck the wings of your shoulder blades under your back to open up the front of your chest.
Root and push through your heels to lift your pelvis up towards the sky. Your pubic bone will tilt towards your chin as your glutes tighten. Your arms can stay beside your body on the ground, or interlaced under your pelvis with your shoulders tucked under your heart.
Inhale: Stretch your chest towards your chin (keeping your neck in a neutral and pain free position with your eyes gazing towards the sky).
Exhale: Push through the heels, firm your glutes and push your pelvis more towards the sky.
This exercise should be held for 3-5 breaths (about 30 seconds). When coming out of the pose, decline one vertebra at a time with your tailbone touching the floor last. Rest with your knees lightly touching at the midline and your hands on your belly for a deep inhale and exhale. *Repeat 2 more times (total of 3 sets).
Low Lunge: Hip Flexor Opener
In this pose the focus is to feel a stretch at the front of your hip and up into your abdomen. Start by coming onto all fours (hands and your knees) and then lunging your right foot forward. Relax your back knee and foot behind you, and sink into your front hip. You can support your torso with your hands planted inside your right foot. Inhale and Exhale deeply, focusing on sinking the pelvis down.
If your left knee is sensitive, place a pillow or towel under the patella for comfort.
Start with your back leg and arms straight. Turn your ribcage towards or away from your front leg, noticing how certain positions can intensify the stretch in your low abdomen.
To increase the stretch further still, lift your left arm up and back on a comfortable angle increasing the length of your left side. Be mindful of your lower back, and if there is any pinching or pain back out of the stretch until it is more comfortable.
Hold for 1-3 minutes (preferably the same amount of time that you used for the figure 4 stretch) and repeat on the other side.
***After the hip flexors have been stretched on both sides perform the laying down side twist to both sides for up to 3 minutes, followed by the bridge pose (holding for 15-30 seconds; 3 sets).
Happy stretching,
Caitlyn Fry
Vancouver Registered Massage Therapist
Our bodies are not meant to sit for 8 hours a day; nor is it meant to stand for 8 hours a day. As resilient as our bodies are, these two simple poses can be very taxing on multiple parts of the body. But by taking as little as 5 minutes a day to restore the negative affects that sitting or standing can have, your body and mind will thank you!
Legs Up The Wall: Lying on your back with your legs extended comfortably up the wall, this restorative exercise has a number of positive benefits for body and mind. If you are new to this, you can support your pelvis with a pillow or a folded blanket, which will help you to relax into the position for up to 20 minutes at a time.
Circulation: Any time we are standing or sitting for long periods of time, your body has to work extra hard to pump blood, lymph, and extra fluids back to the heart. By offering your legs up the wall at a 90-degree angle gravity can help flush those fluids back to your heart. Improving your circulation in such a way will help you recover faster from your workouts, improve the condition and appearance of varicose veins, control blood pressure (if that third cup of coffee and scone is still circulating from the afternoon), relieve tired and cramping feet, gently stretches the hamstrings and lower back, and will support a stronger immune system. ‘Legs up the wall’ is also indicated for symptoms of premenstrual syndromes, menstrual crams and menopause.
Mind: Whether you do this exercise by yourself, or in a busy room at home, legs up the wall relaxes the nervous system and calms the mind. It’s a gentle inversion that eases anxiety and stress, headaches, digestive problems, insomnia, and in some studies mild depression.
Note: If your legs begin to tingle in this pose, you can shake out your legs gently while in the position.
Have a great day,
Caitlyn Fry, RMT
related article:
leg length inequality
I just recently made a trip to my hometown to welcome and meet my new baby brother! He is a healthy 9lb, 28in, and 6-week-old ladies boy named Treyton. He is my lucky number seventh sibling! I’ve been around my fair share of baby brothers and sisters, but seeing that brand new smile never gets old!
I was really excited to teach mom about infant massage and all of the incredible benefits for both baby and mamma! Daily infant massage is a very special way to bond with baby and has been proven in numerous studies to have strong physical and intellectual benefits for your baby!
Great for Preterm Infants– Even small doses of infant massage can have big benefits for a premature baby and their parent. Research has shown that infants receiving touch and massage therapy gain weight faster and are discharged from NICU earlier than other infants – in some studies, premature infants were released almost a week earlier than those not receiving any therapy. Touch is a powerful tool, and introducing it at such a pivotal and growth stage will help develop baby’s proprioception and awareness.
Increases Strength of Immune System– Research shows that infant massage can positively influence physiological processes and improve immune function. Light infant massage is especially beneficial for babies who are bottle-fed compared to those who are breast-fed. The natural defense that breast milk provides is important when your baby has to fight off a common infection. The light and specific massage increases the motility and production rate of the lymphatic system, which will strengthen baby’s’ ability to filter and fight off pathogens. A strong immune system is supported by a healthy diet, adequate rest, and movement; massage for your baby will increase his/her appetite, help them sleep better, manually encourage movement to all parts of his/her tiny body, and directly encourage a healthy immune system.
Helps Digestion and Motility Rate for Baby– Massage stimulates elimination of waste from the body. This is true for grown adults as much as it is for babies! Our digestive system needs a little help sometimes, and when baby has an upset stomach there are many easy techniques that can be used to help relieve his/her constipation. Massage stimulates a key nerve, called the vagus nerve, which connects the brain with important parts of the body, including the stomach. Stimulating this nerve can improve digestion and bowel movement, helping your baby to gain weight.
Increases Bond Between Baby and Parent– Research has found that parent’s felt more confident, less stressed, and more connected with their baby’s body after introducing daily massage into their routine. It’s a great opportunity to observe from head to toe what changes your baby is going through, and possibly being able to observe and early diagnosis of potential health issues. Massage also connects parent to baby’s cues, giving them the opportunity to recognize specific patterns in the baby’s body language.
Relieves Sinus and Chest Congestion – Massage helps promote adequate drainage of the sinuses and excess mucus in the chest.
Studies Have Shown Massage Helps with Post-Natal Depression for Moms- Mothers with postnatal depression often have problems interacting with their infants. Numerous studies have shown that massage can help such mothers relate better to their babies, reducing post-natal depression (according to the Edinburgh Postnatal Depression Scale). Massage measurably decreases cortisol (the stress hormone) levels in both children and their parents allowing blood pressure, heart rate, digestive functioning and hormonal levels to return to their normal, stress free state.
Decreases Colicky Crying – Various studies performed in the last two years done on infant massage have shown that there is a significant reduction in overall crying time with infants and toddlers who receive massage.
Massage Releases Oxytocin – which makes baby happy! – Massage increases dopamine levels, which are believed to play an important role in regulating fuss, aggression, temperature, mood and appetite. Massage time is a great opportunity to play with you baby and to enjoy the light and playful mood it can create.
Promotes Better Sleeping Patterns – Incorporating your babies massage into a specific time of his/her schedule is really important. The massage is calming and relaxing, so spending 10-30 minutes with your baby before a nap will help them into a deeper and longer sleep. Massage manually increases serotonin levels and regulates melatonin secretion rhythms, which helps regulate sleep patterns and gives your baby’s body a head start on falling asleep.
Enhances Motor Skills and Intellectual Development – Studies have shown infant massage improves left/right brain communication which has been suggested to improve intelligence.
If infant or toddler massage is something you’d like to incorporate into your routine with you baby, please consider coming in for a treatment. I will teach you all about the techniques and information you can use with your little one. And of course, BYOB (bring your own baby.)
Have a great day,
Cailtyn Fry, RMT
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Proprioceptive Neuromuscular Facilitation (PNF) is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation, and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility (and range of movement), it also improves muscular strength.
Warning!
Certain precautions need to be taken when performing PNF stretches as they can put added stress on the targeted muscle group, which can increase the risk of soft tissue injury. To help reduce this risk, it is important to include a conditioning phase before a maximum, or intense effort is used.
In addition, prior to initiating any form of stretching, it is vitally important that a thorough warm up be completed. Warming up prior to stretching has benefits but its primary purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body’s core temperature while also increasing the body’s muscle temperature. This is essential to ensure the maximum benefit is gained from your stretching.
How To Perform A PNF Stretch
The process of performing a PNF stretch involves the following. The muscle group to be stretched is positioned so that the muscles are stretched and under tension. The individual then contracts the stretched muscle group for 5-6 seconds while a partner, or immovable object, applies sufficient resistance to inhibit movement. Please note; the effort of contraction should be relevant to the level of conditioning.
The contracted muscle group is then relaxed and a controlled stretch is applied for about 20 seconds. The muscle group is then allowed 30 seconds to recover and the process is repeated 2 – 4 times.
Information differs slightly about timing recommendations for PNF stretching depending on who you are talking to. Although there are conflicting responses to the question of “how long should I contract the muscle group for?” and “how long should I rest for between each stretch?”, I believe (through a study of research literature and personal experience) that the above timing recommendations provide the maximum benefits from PNF stretching.
Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury, and properly rehabilitating sprain and strain injuries. Don’t make the mistake of thinking that something as simple as stretching won’t be effective.
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Carpal Tunnel Syndrome occurs when the median nerve is compressed within the carpal tunnel as it passes through the wrist. It may result in numbness and tingling to the middle, index and half of the thumb. Most commonly the symptoms include weakness or “clumsy” fingers and thumbs, also awakening at night, due to pain. Causes include repetitive flexing and extending of the wrist (this may lead to swelling within the wrist and thickening of the forearm tendons), a dislocated carpal bone, sleeping positions, pregnancy and diabetes are also common causes. Once the underlying cause of the CTS is determined by easy testing and patient’s reports of symptoms, the proper course of treatment will be provided.
Common treatments for CTS include night splints, cortisone injections, and surgery to the affected medial nerve. These treatments may temporarily decrease pain, however the cause of the CTS may not be fully addressed. A reoccurrence may be unavoidable once the injection has worn off or if the surgery to median nerve was not the cause of the syndrome, and deemed unnecessary after all.
Massage Therapy for Carpal Tunnel Syndrome is reported to be quite helpful when the cause is overuse (flexing and extending), due to poor working ergonomics and prior injuries. The massage treatment itself focuses on increasing the circulation to the affected muscles of the forearm, prolonged passive stretching and removing the muscular tension from the wrist and forearm. The techniques used may be painful and often results a sensation of bruising in the days following treatment, however the feedback includes increased freedom in movement, and less pain and tingling within the first 24 hrs.
Be sure to ask about small improvements to your work station ergonomics, which can be helpful in avoiding the syndrome or preventing a flare up. Other at home instructions may be provided to enhance the circulation and decrease the muscular tension within the wrist and forearm.
Have a great weekend,
The Vitality Team
]]>Myofascia is a strong and flexible network of connective tissue that surrounds, cushions, and supports muscles, bones, and organs – right down to the cellular level. Functionally, it forms a continuous web from head to toe.
Fascial restrictions can result from accidents, injuries, repetitive stress situations, surgical or traumatic scarring, and abnormal postures. When these injuries occur, the muscle fibers and the fascia which surrounds it become short and tight. This uneven stress can be transmitted through the fascia to other parts of the body, causing pain and a variety of other symptoms in areas you often wouldn’t expect.
Let’s use an analogy: imagine you are wearing a tight t-shirt and someone was to grab that t-shirt over your shoulder, then twist it up. One can easily see how the t-shirt would get tight, but you would still be able to move the arm. This is a primitive example of what happens with facial restriction. Myofascial Release Technique (MRT) is essentially the process that removes that bound up tissue/t-shirt.
Myofascial Release Technique is the three-dimensional application of sustained pressure and movement into the fascial system in order to eliminate restrictions. It refers to a manual muscle technique both our Chiropractors and Registered Massage Therapists may incorporate into your treatment plan. This technique requires stretching the fascia and releasing bonds between fascia, integument, muscles, and joints – with the goal of eliminating pain, improving posture, and increasing your range of motion.
MRT is an effective therapeutic approach in the relief of cervical pain, back pain, headaches, shoulder injuries, arthritic conditions, sports injuries, fibromyalgia, restriction of motion, and many more conditions. There is even a specific technique called skin rolling which can reduce the effect of cellulite!
What does a Myofascial Release Technique treatment feel like?
The pressure can range from very gentle touch to much deeper pressure. However, the pressure should never be beyond one’s tolerance level and it is therefore very important to give feedback to your practitioner during the treatment. Some people may experience a slight tingling or burning sensation in the skin (this is completely normal and safe). Others may feel a gentle to deep stretch on the area being treated. It can, at times, be quite intense, especially in the case of tissue that is holding a lot of tension and stress. It is normal for individuals to experience slight stiffness and soreness post treatment – usually that vanishes within a couple of days.
MRT is most effective in combination with chiropractic adjustments to the joints involved, whether it be spinal or extremity (ankle, shoulder, wrist, etc). Because each individual is different, the number of treatments required may vary, however a general rule is that you should notice a change in your condition within the first three treatments. Your practitioner will discuss your treatment plan and projected outcome with you during your initial session.
To conclude, MRT, often in conjunction with joint corrections, is a very effective treatment program and can significantly improve many soft tissue and orthopeadic conditions. To see if MRT is right for you, please contact the clinic @ 604.687.7678 to book an appointment.
Have a great day,
Dr. Crysta Serné
Vancouver Chiropractor and owner of Vitality Clinic
Many people these days spend the majority of their day sitting at a computer, typing or mousing.
In this posture the shoulder joint is held in a position of internal/medial rotation to accommodate the palms of the hands facing downward and engages the muscles between the shoulder blade (on the back) and the shoulder. These muscles help make up what we call the rotator cuff, and after long periods of computer work, they can become very adhered and tight, reducing the mobility of the shoulder or causing pain and stiffness.
When these muscles become chronically tight, they pull on the shoulder blade (scapula), which pull on the muscles of the upper back, giving them extra stain as both muscle groups compete to keep the scapula in position.
So if you have been experiencing pain, tightness or stiffness in upper back or back of the shoulder, try these stretches once a day, and/or come into Vitality Clinic for a massage therapy treatment to relax the muscles and decrease developed adhesions.
I would also recommend these stretches to anyone who has spent long hours working at a computer to maintain mobility and tissue circulation of the shoulder joint.
The first stretch is great as it targets the muscles that are approximated during the time at your desk. Using a towel, scarf, belt, or anything of decent length, bring your arm and hand up behind your head and PULL DOWN with your opposite arm behind your lower back until a pain free stretch is felt. Hold for 1 minute and repeat with the other side. Try it twice a day, especially at the end of the your time at the desk, as it is the inverse position to what you have been holding.
The next stretch can be easily done seated and may be repeated many times throughout the day. Bring your arm across your body and tuck your elbow into the elbow joint of your opposite arm. Use the opposite arm to pull the arm being stretched to the opposite side until you feel a pain free stretch. Hold for at least 30 seconds and repeat on the other side. I would recommend doing this 3 times per day.
Hope that helps and see you soon for a treatment!
Take Care
Sydney Beagle, RMT
]]>MLD has been used since the early 1930’s as apart of Dr. Emil Vodder’s unique set of movements and specific treatments to provide relief from chronic conditions. It is a popular treatment in many European hospitals and clinics, but is now highly respected and practiced worldwide by health care practitioners, especially Registered Massage Therapists.
MLD treatment uses a distinctive manual process that has a pressure and relaxation phase creating a pumping affect. This technique is used to redirect or encourage accumulated lymph to the nodes. The movement is light enough to only affect the lymphatic system, increasing the lymph flow and stimulating the production of lymphocytes (which means a better immune response for your body!)
Benefits of MLD
MLD has been used for many preventative and remedial conditions that can improve your quality of life.
-Deeply relaxing effect
-Helps in the healing process of fractures, sprains, muscle strains
-It is an affective component of treating lymphoedema, which may occur after cancer treatment, and helps with venous insufficiencies.
-Creates an analgesic effect lessening pain and discomfort
-Strengthens immune system: by manually stimulating the lymphatic system you increase its carrying capacity, allowing it to process up to 10 times more fluid than normal
-Aids in the body’s ability to fight infections
-Filters our waste products, dead cells, excess proteins and toxins from tissues having a detoxifying effect
-Decreases fluid retention and congestion: swollen ankles and legs due to pregnancy or overuse
-Promotes fast healing of wounds and burns
-Can be used to speed up healing after surgery
You, your lymph, and your Massage Therapist
Your first visit includes a consultation, which the therapist will recommend the number and frequency of future sessions. Each appointment will be 45-60 minute treatments, depending on how many parts of the body will be worked on. Therapy is uaually performed once a day 2-5 times a week for 2-4 weeks (*studies show the greatest reduction in swelling from lymphedema occurs in the first week of treatment and stabilizes during the second week*). Please remember that with any existing or prior cancer history a note from the referring doctor is required.
The therapist gently rubs, strokes, taps or pushes the skin in directions that follow the structure of the lymphatic system so that accumulated lymph fluid can drain through proper channels. Lymphatic drainage is very gentle, is not painful and does not have a stimulating effect.
Have a great weekend,
Caitlyn
Vancouver Massage Therapist
]]>The most common question about intra-oral work is “Why would anyone need massage inside their mouth?” Simply stated, to increase the health of the jaw muscles. If the muscles of the jaw are too tight it may cause a decrease in mobility of the jaw when eating, speaking, and yawning. You may also note a “clicking” upon opening and closing the mouth, and commonly experience morning jaw pain.
Tempromandibular joint dysfunction or TMJ dysfunction is a common cause of headaches and jaw pain and on occasion, ear stuffiness, or loss of hearing. TMJ dysfunction may be brought on by dental procedures, grinding at night, clenching, chewing gum, stress or a facial injury, such as a punch or motor vehicle accident. The actual treatment of the TMJ dysfunction is done by relaxing the external jaw muscles that include the temporalis and the masseter, which are mainly responsible for the closing action of the lower jaw. As for the internal muscles, the medial and lateral pterygoid are accessed between the cheek, upper jaw, lower jaw, and the tongue. In addition to massage, Chiropractic treatments of the TMJ may help reduce clicking of the joint and headaches.
Please be aware that latex or latex-free gloves are worn in all intra-oral work. The techniques used are quite gentle, although at times very intense. Many clients will report very sharp feelings or referral sensations into their face and teeth. Tearing (lacrimation) of the eye is also common. Once the treatment is complete the jaw itself is said to feel very relaxed and less compressed. Also, a decrease in clicking and a decreased tension related headaches may be noted.
Enjoy your day,
The Massage Team at Vitality Clinic
]]>This article is for all of those computer working, desk slumping, poor driving posture, tv watching hours a day people. The most common home care exercise that I have given to clients is to stretch out their pecs. Often the tension that we feel in between the shoulder blades can result in discomfort, tiredness, crunching sounds when in motion and eventually it may progress in to a headache.
Our bodies, like our minds and lives need balance. Our pain is the
symptom of what is not happening correctly; we are out of sync. The changes that occur to the structure of our bodies after hours of poor posture and year after year that cause mid back tension.
As our bodies get used to the shortened position of hunching, our upper bodies slump forward and our should roll inwardly. Over time this allows our posterior shoulder muscles to become weak and elongated, while in the chest muscles adapt to a shorter posture. In a sense the chest over powers our backs.
In order to restore the balance, one needs to decrease the shoulder and mid back tension by opening or releasing the chest , and the shoulder stabilizers must be strengthened.
To promote a healthy chest length the pec muscles must be stretch
regularly to combat the hours of tight, pain promoting poor posture.
The best and most effective stretch I have used is done in the door
frame. Ensure that the both forearm are entirely on the door frame at shoulder height, lean through the door leading with the breast bone.
The stretch should be felt in the middle of your chest – not in your shoulder. Hold for 30 seconds, relax and repeat 2-3 times, twice a day.
Consider coming in for Chiropractic treatment and Massage. Your body will thank you for it!
Have a great day,
The Vitality Team
]]>People are often concerned about what the next day may hold for them after receiving therapeutic massage. Of course different techniques and styles will vary from one therapist to the next as will each individual massage. One must not forget to include the clients health, pressure tolerance. prior or current injuries to the affected areas. The context of what is “normal” for post massage effects varies tremendously, however; there are some common reactions.
The most reported after effects are; tenderness to the touch, but no pain in movement, a bruised sensation with no visible cues, extreme thirst, sleepiness, grogginess, an increase of irritability, mild to moderate headache and muscle fatigue (please keep in mind that all reactions vary).
Along with the negative effects are the positive reinforcement of therapeutic massage. Those being a decrease in muscle tension, pain, headache, increase of mobility, sleep and flexibility.
As regular treatment progresses the negative effects should decrease quickly, which is another way to objectively ensure that the treatment is working effectively. There are also many ways to decrease the negative effects of post massage soreness or other concerns by being well hydrated before and after treatment, listening to ones body about rest and doing all appropriate homecare, if and when given by the therapist. Knowing what is expected is half the battle!
Have a great day,
The Vitality Team
]]>It is generally accepted increasing the flexibility of our muscles promotes better performance and decreases injuries. Stretching is regularly included in both warm-up and cool down, with the notion that decreased muscle stiffness allows for increased joint range of motion. However, a number of recent research studies, using athletes in several sports, suggest that pre-event static stretching may actually negatively impact the performance of maximal muscle strength, power and even balance and reaction time. This means static stretching as part of a warm-up leads to greater potential for injury occurring during an event.
The scientific basis of stretching is that it increases the compliance of the muscle tissue for a short period of time. Unfortunately, increased compliance decreases the ability of the tissue to absorb energy and can potentially increase the chance of injury.
The most important aspect of the pre-match preparation should be on active warm-up and sport-specific movements. The goal of a warm-up is to gradually increase the metabolic demands required for running. By doing a progressive warm-up, muscle temperature and blood circulation will increase. More blood flow (and nutrients and oxygen which fuel exercise) to the working muscles helps prevent metabolic by-products such as lactic acid. Improved core temperature allows for increased elasticity of the soft tissue structures improving flexibility and range of motion. Nerve impulses also travel faster at higher temperatures preparing the muscles for increased speed of contraction.
For a runner, this means using movements that target the muscles used in running and taking those muscles through an active range of motion to prepare them for work. These movements will closely resemble what will take place during your actual training.
The following are a few dynamic stretches that can be used as part of your warm up:
1. High Steps Actively warms up the hip flexors and calves while passively stretching the hamstrings, glutes and low back (extensor chain). Begin by stepping forward. As you step forward, bring your knee to your chest – pull it into the chest with your hands. Next step, opposite knee. While doing this move, try to push up on to your toes – as you pull your knee into your chest. Walk yourself forward 15-20 feet/return to starting point.
2. Frankenstein March Actively warms up the hip flexors while passively stretching the hamstrings, glutes and low back (extensor chain). Begin by standing with your arms extended out in front of you. Swing your right leg forward and touch your left hand and return the leg and hand back to starting position and repeat on opposite side – kind of like a skipping motion While performing this move, try to avoid bending forward as you lift your leg and keep your leg soft (not totally straight) while lifting to your hand. Move forward 15 to 20 feet while performing this movement at a moderate pace/ repeat back to the starting point.
3. Back Pedal Simply run backwards over the 15 to 20 feet while over-exaggerating your stride. This helps warm up the extensor chain. Pace is slightly faster than moderate for this movement.
4. Fifty-Percent Sprint/Stride Sprint at 50 percent of your max speed for 15 to 20 feet, moving forward with a slight over-stride. These are just a few, but by adding these exercises to your warm up routine you can help reduce the likelihood of injury.
Static stretching is still fine – AFTER your event. Increasing your flexibility of your muscles is still desired; it’s just the timing of that static stretching. Remember dynamic before, static after!
So if you are in the Vancouver area and would like an individualized warm up program to suit your needs, please make an appointment with either our Chiropractors or Registered Massage Therapists.
Good luck with your runs.
The Vitality Clinic Team
]]>Pregnancy is a state of wellness that allows for changes physiologically, muscularly, emotionally, and affects virtually very organ system in the body. As a Registered Massage Therapist, being aware of the normal and potentially abnormal changes during pregnancy are necessary in providing a safe and effective treatment plan throughout the 9 month period. There are some modified strokes and positions when treating Mom-to-be during the gestation period.
Within the first trimester, regular massage techniques and pressure are used but expect only light massage on the lower back and abdomen. Positioning is in regards to comfort at this time. In contrast, the second trimester is a time of large growth for Baby and side lying position is introduced. This position is appropriate as there may be a change in blood pressure while lying face up, and face down may become increasingly uncomfortable later into the second trimester.
The massage treatment in the second and third trimester is catered to the individual needs of the client, with the goals to decrease pain and discomfort while inducing relaxation for stress. There are also many drug free, effective self care techniques that can be done at home that are relative to each Mothers condition. Massage therapy can be helpful for expecting mothers with pregnancy related sciatica, edema, carpal tunnel syndrome, headaches, muscle tension and back pain.
Have a great day,
The RMT’s at Vitality Clinic
As a health care professional my patients often come to me with many questions regarding their health related to their treatments. Here are the top 5 questions asked by you – the patients!
1) Does massage therapy flush out toxins?
This is actually a myth, massage does not “flush out” toxins but rather increases circulation and venous return.
2) How much water should I drink after a massage treatment?
I advise my patients to drink water BEFORE and AFTER a massage therapy session. Hydrated muscles will recover quicker and are often easier for the therapist to manipulate. Most of us are walking around dehydrated and don’t even realize it until we’re thirsty. I would recommend 3 glasses of water before and after a treatment.
3) Can massage therapy fix me?
It’s not my job to “fix” my patients but rather to facilitate the body’s own natural healing process. I have found that educating patients on proper posture, stretching, and healthy lifestyle choices have proven to be effective in returning to a pain free life. Ultimately, the process is in your hands and I’m just here to guide you through it.
4) How long should I hold my stretches?
For a basic static stretch – I recommend holding the position for 30-45 seconds. Any time less than that will not make a significant change to the muscle fibers or connective tissue. Postural exercises should be held for a longer period of time and done more frequently.
5) What conditions are massage therapy effective at treating?
Massage is a great modality for treating a wide range of conditions, some of which include: whiplash, headaches/migraines, lower back pain, sciatica, thoracic outlet syndrome, general muscle pain/stiffness, sports injuries, and many more.
Have a great week and keep the questions coming!
Vitality Clinic RMT’s:
Jane Abbott and Nicole LeBlanc
]]>It’s the end of the day and you are starting to get that dreaded posture. Head forward, shoulders rounding, lower back pain, and unable to get comfortable. Here are some useful tips to help you combat this faulty posture.
1) Take short breaks throughout your work day and walk around. Our bodies were not meant to be stationary and with little movement bad posture often sets in. Writing a post it note and sticking it in a visible location can help you to remember.
2) Chest stretching- Facing the corner of a wall, extend your right arm and put your hand against the side of the wall. Turn your body left and lean forward as you feel the stretch in your chest and shoulder. Make sure to keep your arm in the same plane of your shoulder.
Hold this stretch for 30 seconds and repeat 3 times on each side. Whenever you feel the dreaded hunchback creeping up on you take some time out and do this stretching routine.
3) Changing your work ergonomics to support proper posture. Your monitor should be placed an arms length away from you at a 15-30 degree angle below your line of site. Try to keep a 90 degree angle with your forearms while typing and make sure both feet are planted on the floor.
Using a wrist pad and proper lumbar support can also help keep you in the right position.
4) One of the easiest ways to help change your posture is trying to be conscious of where your body is in space. Imagining a string connected to the top of your head pulling you up is a great way to do this.
Hope these tips have been helpful and good luck with changing your posture. Being consistent is key to achieving this.
Have a great day,
The Vitality Team
