Mara - Nmtforhealth

10/26/2025

Your rotator cuff feels unstable. Your knee clicks. Your hip is tight on one side. Your jaw clenches at night.

These aren’t separate problems.

Here’s what’s actually happening:

When muscle tone starts to change. From perimenopause, chronic stress, sitting all day, or old injuries — your body loses the feedback loop it depends on.

Muscles and tendons don’t just move you. They’re constantly sending signals to your brain about where you are in space, how stable your joints are, and whether you’re safe.

When that communication breaks down:

🔸 Your rotator cuff compensates because shoulder blade muscles stopped coordinating. Now your arm doesn’t know where “neutral” is.

🔸 Your knee feels unstable because the muscles around your hip aren’t giving your brain clear feedback. So your knee takes the load.

🔸 Your hip stays tight because when lymph flow slows and tension builds, your body grips to create the stability it’s missing from proper muscle tone.

🔸 Your jaw clenches because your nervous system is compensating from the ground up. When your pelvis and core don’t stack well, your jaw becomes part of the bracing pattern.

That’s why “just stretching” or “strengthening” one area doesn’t last.

The breakdown isn’t local — it’s systemic.

Protecting muscle tone, restoring lymphatic flow, and retraining coordination helps your body recalibrate.
Your joints get clearer feedback. Your nervous system calms down. Movement feels easier.

That’s Your Body’s Natural Stack™ — not treating symptoms, but restoring the patterns that keep everything in conversation.

💬 Which one is you? Shoulder? Knee? Hip? Jaw? Comment below.

💾 Save this if you’ve been treating “separate” issues that never seem to resolve.

10/20/2025

"I thought I was relaxed.”

That’s what a client told me during a session.
He’d been doing everything right — breathing, resetting, moving.

But when we checked his balance, his body told a different story:
Jaw locked. Shoulders hiked. Low back gripping.

He believed he was relaxed.
His body was just used to tension.

When stress becomes constant, the body adapts.
Gripping, bracing, and clenching feel “normal.”

You haven’t lost strength —
you’ve lost variability.

Healthy muscles know how to turn on and off.
When your nervous system stays in protect mode,
everything stays on.

The goal isn’t just to get stronger.
It’s to restore your body’s ability to regulate itself.

Not stuck in “on.”
Not forcing “off.”
Able to adapt.

That’s resilience.

Full post (link in bio) — includes a 2-minute body scan you can try today.

10/19/2025

A 2-minute body scan to check in with yourself

I was thinking about you this morning.

It’s been a while. As we head into the holidays, I’m noticing how often people think they’re relaxed, but their bodies tell a different story.

Jaw clenched. Shoulders hiked. Feet gripping. It becomes the baseline, so you stop noticing.

I wrote something about this and it made me think of the work we did together. There’s a quick body scan you can try right now. It takes about two minutes.

[Read: “I Thought I Was Relaxed” (https://nmtforhealth.com/youre-not-relaxed-youre-just-used-to-tension/) ]

Thought you might find it helpful.

If you want to reconnect, you know where to find me.

Warmly,
Mara

Let's work together

ALIGN your body and your HEALTH

Click here for an update from MaraNicandroNMT!

10/16/2025

She injured her knee at 10 years old. Nothing was really done.

**30+ years later, her body is still protecting it.**

Watch what happens after I teach her the Body Stacking Method:

Her body shifts immediately** — steadier, more grounded, less compensation.

But look at her face — she's still concentrating, still thinking.

That's not a problem. **That's her nervous system building a new connection.**

Her body is learning to trust before her mind fully understands it.

This is what real nervous system retraining looks like. The body responds. The brain builds the pathway. Over time, it becomes automatic.

She's not retrained in one session. But her body just proved it CAN change.

📍 Body Stacking Method
📍 Link in bio to start

10/14/2025

Can't come in person? Start here.
A 45-minute online...

Hello Friends<
I'm excited to share that I'm now offering 45-Minute Online Discovery Assessments via video call.
Whether you're traveling, living outside Chicago, or want guidance between in-person sessions, this gives you access to the same thorough assessment process—from wherever you are.
For a limited time, I'm offering an introductory rate of $145 (regular price $175).
Here's what to expect:
---
45-Minute Online Discovery Assessment
$145 | Live Video Session
Can't come in person? Start here.
This video-based session gives you expert eyes on your movement patterns, posture, and compensation strategies—from wherever you are.
---
What Happens in Your Online Session:
• Live postural and movement assessment via video call
• Real-time observation and education — I'll explain what I'm seeing as we go
• Guided movement screening to identify gripping, bracing, and compensation patterns affecting pain, tension, or dysfunction
• Session summary with focus points — written observations and suggested next steps based on what your body shows
• A digital copy of Your Body's Natural Stack™ to help you understand how alignment, breathing, and nervous system patterns layer together
• Introduction to my Align & Breathe™ technique — a simple method to help your body release protective tension and reconnect movement and breath
---
You'll Leave With:
• Clarity on postural and movement patterns contributing to your discomfort
• Understanding of why tension keeps returning—and how to retrain the compensation pattern, not just treat the symptom
• Specific at-home awareness practices you can start immediately, including your 7-Day Reset program to reinforce balance between sessions
• Guidance on whether hands-on work is your next step — or if nervous system preparation comes first
---
This Session Is Right for You If:
✓ You're exploring options before committing to in-person work
✓ You live outside the Chicago area
✓ You want to understand your body's patterns before scheduling treatment
✓ You need guidance between in-person sessions
✓ You're traveling but want to maintain your progress
✓ You have friends or family who need this approach
---
Ready to book?
[Insert your booking link here] (https://book.squareup.com/appointments/43rhawyew0ulas/location/69MBM506DQ05E/services/CIUSFVB2JQDPQ57HTGLU2S4K)
You'll receive a confirmation email right after booking. Please check your inbox for your intake form link and video call details.
Questions? Just reply to this email—I'm happy to help you decide if this is the right fit.
Warmly,
Mara Nicandro
Holistic Neuromuscular Therapy | Wicker Park, Chicago

Let's work together

ALIGN your body and your HEALTH

Click here for an update from MaraNicandroNMT!

10/08/2025

Frustrated by recurring pain that keeps coming back?

There’s a reason treatments only give temporary relief — your body is compensating for something deeper.

✨ New: Online Discovery Assessments (via video call)

In 45 minutes, we’ll assess your posture, movement patterns, and compensation strategies. You’ll get real-time feedback, clear next steps, and a digital copy of Your Body’s Natural Stack™.

This session is right for you if you’re:
• Exploring what therapeutic bodywork can do before committing to in-person treatment
• Living outside the Chicago area but want expert assessment
• Between sessions and need guidance on what to focus on at home

This is clinical assessment and education — not a spa consultation.

➡️ Swipe to see what clients notice after sessions

Link in bio to book or learn more.

10/08/2025

Simple daily resets for jaw, breathing, and lymph care this winter

Hi friends,

Winter can make our bodies brace. Cold air, dry heat, less daylight, and more screen time often show up as jaw clenching, shallow breathing, neck and shoulder tension, and slower lymph flow. Here’s how to support your body now so you can feel steady and clear through the season.

Why winter flares happen
* Cold makes us shrug and hold our breath, tightening the neck and jaw and stealing work from the diaphragm and core.
* Dry indoor air and heaters change how we breathe, reducing lateral rib movement and increasing neck effort.
* Less walking means slower lymph, so swelling and congestion can linger.
* Holiday travel adds awkward sitting, heavy bags, and stress.

What to do daily (5 to 8 minutes)
1. Align & Breathe check
Inhale through your nose and feel the ribs widen sideways.
Long, easy exhale. Let the belly soften. Keep your neck and jaw relaxed. 6 to 8 breaths.
2. Ball squeeze
Place a small Pilates ball between your knees or inner thighs.
Gentle squeeze on the exhale, soften on the inhale. 6 to 8 breaths.
3. Foot wake-up
Use toe spacers for 10 to 15 minutes.
Do slow ankle circles, then stand and feel even weight under your big toe, little toe, and heel.
4. Jaw ease
Tip of the tongue to the roof of the mouth behind the front teeth.
Light inhale through your nose. On the exhale, let your molars unweight and lips rest.

Consistency beats intensity. These small resets bring your body out of guard mode and back into rest and digest.

Travel tips you can do anywhere
* On a plane or in the car: every 20–30 minutes, take 5 lateral breaths. Roll your ankles and wiggle your toes.
* For your seat setup: small roll at the low back, shoulders relaxed, jaw neutral.
* After landing: 2 minutes of Align & Breathe with a gentle ball squeeze to re-stack hips and ribcage.
* Keep your neck warm: a light scarf helps reduce the shrug reflex and keeps breathing smooth.

If you catch a cold
Bodywork increases circulation and lymph flow, which can sometimes intensify symptoms while you're actively fighting something off. It's best to wait until cough and congestion are fully gone before scheduling a session. Once you're feeling clear, bodywork can help your system finish recovering and reset your breathing and movement.

Need to reschedule same-day? Just text me—even day-of is fine. Your health comes first.

What clients notice
* Easier lateral breathing and less neck effort
* Softer jaw and clearer sinuses
* Better single-leg balance and hip control
* Less swelling, less “heavy” feeling, more calm

Gentle reminder
Your body is not resisting healing. It is protecting you. With the right input it can let go.

Illness policy
Please wait until cough and congestion are fully gone. If you’re unsure whether you’re ready, check with your doctor first.

Ready to book
Winter can be stressful on your body. Book a session whenever you need support.

[Book your session here - LINK (https://www.maranicandronmtappointments.com/) ]

If you're recovering from a cold, wait until you're symptom-free first.

Not sure what to focus on next? Reply **"WINTER"** and I'll guide you.

Warmly,
Mara Nicandro
Holistic Neuromuscular Therapy | Wicker Park, Chicago

Winter gear I recommend
* Toe spacers
* Small Pilates ball
* Light scarf for travel
* Nasal saline rinse bottle

Two-minute reset
Lateral breaths x 6
Ball squeeze x 6
Toe lifts x 10
Jaw relax x 3 breaths

Illness policy
Please reschedule if you have active cough, fever, or congestion. Sessions resume when symptoms are fully resolved.

Let's work together

ALIGN your body and your HEALTH

Click here for an update from MaraNicandroNMT!

10/07/2025

To my Chicago wellness community:

Your body isn't resisting healing. It's protecting you. It just needs the right kind of support to let go.

Hormones influence more than your mood or energy. They also change how your body moves, breathes, and holds tension.

Whether you're in postpartum recovery, perimenopause, or menopause, the pattern is often the same:

Your body compensates. One side overworks. The jaw clenches. Breathing becomes shallow. The nervous system stays on alert. What started as protection turns into chronic tension.

Here's what changes the pattern:

Through a holistic lens, I help you reconnect your body’s systems using neuromuscular therapy, lymphatic drainage, and breath-based movement. Through gentle assessment and retraining, we recondition movement patterns so your body learns to feel safe again.

We restore communication between:
• Breath and pelvic floor
• Core stability and spinal support
• Lymphatic flow and tissue healing

When your nervous system feels safe, your body can finally release what it’s been holding.

---

💾 Save this and share with your healthcare provider.
These patterns affect how you heal and how treatment plans should be designed.

📍 Tag a Chicago woman who’s said, “My body just doesn’t feel right anymore.”

---

09/30/2025

Maria's hamstrings stayed tight for years until we discovered her glutes weren't firing...

I wanted to share something that's been coming up repeatedly in sessions lately—patterns your body creates that seem mysterious until suddenly they make perfect sense.

Maria's hamstrings stayed tight for years until we discovered her glutes weren't firing. Within two weeks of retraining the pattern, they finally released.
David's neck pain traced back to his feet. His right toes were gripping, creating a chain reaction all the way up.
Lisa's low back kept "going out" despite a strong core. Her QL was gripping to stabilize what her deep core should have been doing.
Here's what they all discovered: The symptom wasn't the problem. The symptom was compensation.
Your tight hip? It's doing exactly what your nervous system is asking it to do—compensating for something else that's not working.
That's why stretching and massage give temporary relief but the tightness comes back.

I just published a deep dive on why this happens and what actually creates lasting change:
"I've Tried Everything for My Hip (But It Always Comes Back)"
In it, you'll discover:
- The jaw-tongue-toe connection no one talks about
- Why your nervous system won't let go (the freeze response)
- How to retrain patterns instead of chasing symptoms
- The ball squeeze + breathing reset you can use today
[Read the full article here → (https://nmtforhealth.com/ive-tried-everything-for-my-hip-but-it-always-comes-back/) ]

Even though it focuses on hip pain, the principles apply to any chronic pattern—neck, hamstrings, low back, jaw.
You might recognize yourself in it.

Here's to patterns that serve you,
Mara
P.S. Ready for your next session? [Book here → (https://www.maranicandronmtappointments.com/) ]

Let's work together

ALIGN your body and your HEALTH

Click here for an update from MaraNicandroNMT!

09/30/2025

See those red areas?

That's not separate problems.
That's one compensation pattern.

When your neck or jaw gets stuck, your hip steps in to create stability. Your body is brilliant—but it's working way too hard.

This is why massage feels great for a day, then the tightness comes back.
This is why stretching your hip doesn't fix the problem.
This is why the pain keeps moving around.

Your nervous system created this pattern to protect you.
Now it needs help learning a better way.

New blog breaks down:
- Why pain keeps returning
- The freeze response keeping you stuck
- How to retrain the pattern (not just treat symptoms)

Link in bio 👆

Does your pain show up in multiple spots like this? 👇

09/23/2025

Place your hand just above your hip. Feel that deep ache that won't release, no matter how much you stretch?

That's your QL (Quadratus Lumborum) and it might be the reason you're STILL in pain years after your injury healed.

Your QL is a deep stabilizer that locks down to protect you from stress and injury. The problem? It doesn't unlock when the threat is gone. Your body is still guarding against something that happened years ago.

Common signs:
• Morning stiffness that never leaves
• Deep ache above your hip
• Can't fully exhale
• One hip always higher
• Stretching only helps for a few minutes

The cycle keeping you stuck:
Stress → QL grips → Breathing restricted → Nervous system signals danger → More QL gripping

You can't stretch away an unconscious grip. Your QL isn't tight — it's guarding

Quick test:
Lie on your back, knees bent. Try to fully relax your lower back into the floor. Can you? Or does it hover, refusing to let go?

That's your nervous system saying "not safe yet."

Breaking the pattern requires:**
1. Releasing the deep QL hold (manual therapy that reaches what you can't)
2. Retraining your breathing to signal safety
3. Teaching your nervous system it's safe to let go

One client couldn't do backbends at his yoga retreat for years. After releasing his QL and retraining his breathing, he returned this year and moved into gentle backbends comfortably. His body finally felt safe enough to let go.

Your chronic pain might not be about damage. It might be about a protective pattern that never turned off.

Curious how this shows up in your body? I wrote a full breakdown of the QL-breathing-nervous system connection. Link in bio.

Tag someone who needs to understand this 👇

09/17/2025

Common week 1 patterns + refinements to help your reset work better

You're one week into the 7-day reset. Based on client feedback and session observations, here are common experiences and refinements to improve your results.

Common Patterns & Adjustments:
QL Tension Persists:
If your QL remains tight after a week of consistent practice, this often indicates the technique needs refinement rather than more effort. The Align & Breathe approach works through awareness and gentle engagement rather than muscular force.
When you push or try to "make something happen," your QL may activate as a stabilizer, which works against the reset process. Instead, focus on allowing the natural breath rhythm to emerge.

For persistent one-sided QL tension, try gentle side bends: reach one arm overhead and lean slowly away from the tight side. Move with intention rather than force - this helps awaken the area without creating additional tension.

Tongue Curling Challenges:
The tongue curl involves slow, gentle air movement - sipping in and out rather than holding breath or forcing position. Many people have reduced awareness of diaphragmatic movement due to chronic tension patterns in the neck and jaw.

Hand Placement for Feedback:
If you've lost connection with diaphragmatic movement, place one hand on your chest and one on your upper abdomen. The chest hand should remain relatively still while the abdominal hand provides gentle feedback about breath movement.
This hand placement gives your body clear information about what should move and what should stay stable during the breathing pattern.

Breathing Refinement:
Direct your breath "to the back of your throat, then toward your lungs." Avoid forcing rib expansion - when the pathway is clear, natural expansion occurs.

When Individual Support Helps:
Persistent compensation patterns often developed because other areas of your system needed support, so your QL stepped in to provide stability. These patterns typically require more than technique refinement to resolve completely.
If your reset practice reveals ongoing QL patterns, trigger points, or one-sided tension after consistent practice, individual sessions can address what's driving the compensation. In session, I use targeted lymphatic drainage to improve tissue function while supporting areas that should be providing natural stability.

Timeline Expectations:
Based on nervous system adaptation research, many people notice changes by day seven: reduced leg heaviness, easier nasal breathing, and calmer inflammatory responses. However, everyone's timeline varies based on their individual patterns and consistency.

If you've been consistent with the practice but feel stuck in the same patterns, individual support can help identify what your system needs to create more sustainable change.

Questions about your experience are always welcome.
Best,
Mara

Let's work together

ALIGN your body and your HEALTH

Click here for an update from MaraNicandroNMT!