Jonathan Groger, Licensed Massage and Bodywork Therapist

05/31/2024

https://www.npr.org/sections/health-shots/2024/05/20/1251561467/biking-knee-pain-longevity-arthritis

I’ve noticed that once clients get in their mid 40s or so, the knees start aching and groaning. According to this article, biking is a great way to prevent that! Plus an excellent low impact way to support the body and immune system with movement.

“Cycling also helps to build strength in the muscles around the knee which can help protect the joint. In addition, the rhythmic motion of pedaling on a bicycle can move synovial fluid, the viscous, egg white -like liquid in joints that helps reduce friction and absorb shock. ‘What it does is help to circulate the synovial fluid throughout the joint to help to kind of lubricate [the joint] and provide nutrient delivery to the cartilage.”

Sounds like we better hop on our bikes and get rolling! 🚴🏿‍♀️🚴🏻🚴🏽‍♂️🚴🏼‍♀️🚴🏽🚴🏿‍♂️

New research shows lifelong bikers have healthier knees, less pain and a longer lifespan, compared to people who've never biked. This adds to the evidence that cycling promotes healthy aging.

05/21/2024

https://www.npr.org/sections/health-shots/2024/04/26/1247501573/women-sleep-sleepless-study-research-insomnia

I’m reading a book called “Set Boundaries, Find Peace” by Nedra Glover Tawwab (highly recommend!) and something that stuck out to me was neglecting self care and feeling overwhelmed are two of the most common manifestations of not having healthy boundaries.

“Self care is more than taking a spa day and it isn’t selfish. Saying no to helping is an act of self care. Paying attention to your needs is self care. And like putting on the oxygen mask, you’ll have more energy for others if you apply it to yourself first. If you think about it, the root of self care is setting boundaries: it’s saying no to something in order to say yes to your own emotional, physical, and mental well-being.”

Now I know for me, if I’m not getting good sleep it’s probably because I feel overwhelmed or my self care could use some more support. So nowadays when I feel like that I try and add in some nourishing support - take an epson salt bath, get some acupuncture, or receive a massage. Seems to help. :)

A recent survey found that Americans' sleep patterns have been getting worse. Adult women under 50 are among the most sleep-deprived demographics.

05/20/2024

“Body practice is the root of spiritual practice. When we calm the body, the mind can expand without limit.” -Kenneth S. Cohen, The Way of Qigong: The Art and Science of Chinese Energy Healing

Hello friends, I have openings this week and next week at my home office in Durham for established or new clients. Message me if you’d like to snag a spot. Take care!