CMC Sports & Remedial Massage

21/08/2021

The new space is taking shape 🥰🎨 sooooo excited for this new venture in the amazing Clonoe village business park

20/08/2021

Love this perfect breakdown 👌

29/04/2021

26/04/2021

Sunrise yoga and a dip 🌅🧘🏊. Anyone who wants to join us please feel free to drop a wee msg 🤗 the more the merrier and what a way to set you up for the day. Not all aspects of heath and well-being have to impact the pocket (the sea is free) xx Yoga with Laura

20/04/2021

The benefits of a good cold 🥶 dip in the sea for both physical and mental health is insane 🙌👌 but don't just take my word for it try it out folks 🤗

08/04/2021

A little snippet of us Yoga with Laura braving the elements and getting our Cold water therapy done 👌 (and may I add it was cold 🥶🤣)
BUT.......the benefits completely outweigh the cold factor 🙌
It boosts your immune system. The effects of cold water on the immune system have been studied widely.
It gives you a natural high. Cold water swimming activates endorphins.
It improves your circulation.
It increases your libido.
It burns calories.
It reduces stress. Andddddd
It is a great way of socialising and making new friends 🤗😁

23/03/2021

Wee one for all those players getting back into swing of some pre season and runs 👌 keep the hamstrings right not tight 🤩

07/12/2020

🔈 PLANTAR FASCIITIS SELF-TREATMENT

Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms. This is because most people with plantar fasciitis have a slight tightness of their Achilles tendon. If this is the case, it tends to pull at the back of your heel and has a knock-on effect of keeping your plantar fascia tight. Also, when you are asleep overnight, your plantar fascia tends to tighten up (which is why it is usually most painful first thing in the morning). The aim of these exercises is to loosen up the tendons and fascia gently above and below your heel.

1. Soleus Stretch
With both knees apart and your toes facing forward, lean into the wall until you feel the stretch in your lower calf. Hold for 30 seconds and repeat 3 times.

2. Step Stretch
Stand with your toes on a step and your heels off the edge. Slowly lower your heels down, hold for 15 seconds, and then lift your heels to their starting position. You can either do both feet at the same time, or one foot at a time. Repeat five times.

3. Roll Stretch
Using a mini roll, roll it back and forth from your toes to your heels. Alternatively you can use a tennis ball or a glass bottle.

4. Plantar Fascia Massage
Using two fingers, apply small circular friction to any tight knots or lumps in the plantar fascia. The pressure should be deep, but not so much that you tighten up with pain.

5. Elastic Strap Stretch
Sit on the floor with your legs straight in from of you. Take a stretch strap and place it around your toes. Gently pull the strap towards you. Hold for 15-30 seconds, then release. Repeat 3 times.

6. Toe Stretch
Place just toes up on the wall with the ball of the foot and heel on the ground. Lean into the wall slowly until stretch is felt. Hold for 30 seconds and repeat 3 times.

Can plantar fasciitis be prevented?
There are certain things that you can do to try to prevent plantar fasciitis, especially if you have had it before. These include:

▪️Regularly changing training shoes used for running or walking
▪️Wearing shoes with good cushioning in the heels and good arch support
▪️Losing weight if you are overweight
▪️Regularly stretching the plantar fascia and Achilles tendon, especially before exercise
▪️Avoiding exercising on hard surfaces

30/11/2020

🔈 SERRATUS POSTERIOR INFERIOR - OVERLOOKED CAUSE OF LOWER BACK PAIN

You have a client who tells you this:

'I reached for something and suddenly I felt a sharp spasm in the lower part of my back, slightly to the side of the spine, at the bottom of the ribs, and when I breathe in really deep I can feel it'.

Based on the above description you should suspect that you might be dealing with the Serratus Posterior Inferior muscle.

💡 Where is the Serratus Posterior Inferior muscle?

The Serratus Posterior Inferior muscle connects the lower 4 ribs to four vertebrae (T11, T12, L1, L2) in the low back.

💡 What movements does the Serratus Posterior Inferior muscle control?

✔️ Forced expiration (breathing out when breathing hard)
✔️ Assists with twisting at the waist
✔️ Assists with straightening the trunk (standing up straight)

💡 Activities that cause Serratus Posterior Inferior pain and symptoms:

✔️ Twisting the body when lifting
✔️ Overreaching overhead or to the side of the body
✔️ Lifting something heavy using the back muscles instead of leg muscles
✔️ Sleeping on a sagging or too soft mattress

ℹ️ Trigger Points

Trigger points in the Serratus Posterior Inferior may cause an uncommon local ache radiating over and around the muscle.

This may extend across the back and over the lower ribs, even continuing through the chest to the front of the body.

This discomfort is typically described by clients as a nagging ache.

In many cases this pain remains after other trigger points have been inactivated. This should be a good indicator for the therapist to recheck the Serratus Posterior Inferior for undiscovered trigger points.

👩‍🔬 Stretching for self-release of the Serratus Posterior Inferior

Cross your forearms just above the wrist, at about chest height. Inhale deeply as you slowly raise them up until the area where the arms cross is level with your forehead. Now lower the arms as you exhale.

Do this once or twice, allowing for a brief rest (a few breaths) before repeating. Do this exercise set several times a day.

28/10/2020

Great wee read 👍 When we get stressed it can rear it's ugly head and present in problematic ways on our bodies. We only get one body look after it 🙌

Suffering chronic joint pain? Did you ever stop and think that one of the reasons could be prolonged stress in your life? If not, read ...

10/10/2020

Amen 🙌 defo giving this one a go myself my upper traps are literally a mess 🥴 neck pain is unbearable at times 🙈

Stress can be another major add to neck pain and let's face it we are all probably more stressed in the current climate so for all my shoulder/neck pain clients give this a wee go between appointments 🥰

06/10/2020

Nothing as nice as listening to the rain while getting a treatment...next client availing of dry cupping treatment 🥰

The suction and negative pressure provided by cupping can loosen muscles, encourage blood flow, and sedate the nervous system (which makes it an excellent treatment for high blood pressure). Cupping is used to relieve back and neck pains, stiff muscles, anxiety, fatigue, migraines, rheumatism, and even cellulite

05/10/2020

October is my favourite colour 🍁🍂 fall has arrived so why not fall back in love with that massage 🙌💆

30/09/2020

Hump day or Wellness Wednesday 🤷 I know which term I prefer 💙

Remember nurturing yourself is not selfish it's essential to the survival of your well being 🥰Everyone needs to nourish to flourish 😃

Get that massage booked 🙌

24/09/2020

Think this is a great visual representation of what can be felt when doing a deep tissue massage and when working on trying to break down adhesions, scar tissue and getting muscles back to their lengthened state. This then helps increase the blood flow and ROM. Adhesions restrict normal movement and elasticity of the structures involved. Adhesions can make it more difficult to move a joint, affecting the joint itself, tendons or ligaments.

Some scattered availability left next week give me a shout if you need in 🙌

23/09/2020

🔈 POSSIBLE CAUSES OF KNEE PAIN

20/09/2020

Absolutely delighted for the local club to be crowned Tyrone county champions what a game and a credit to each and every person who played their part them lads showed how much they would put on the line for each other and wore their badges with pride nothing left on that field 💚💛 massive congratulations enjoy the celebrations!! Nothing beats the community that a GAA club brings to your life!! Thank you so much from myself at CMC Sports & Remedial Massage for having me last week for a clinic for their recovery and preparation for today's final...congrats Clarke's

18/09/2020

Iv got that extra Friday feeling today 🥰🤩 with this lovely message I received from a client 🙌 thank you so much Jim for your kind words 💙 its lovely to be an encourager the world has enough critics
(Shared with his permission)