Hands on Therapeutic Massage

09/29/2025

🏋️ Muscle of the Week: Hamstrings

🔎 What Are the Hamstrings?

The hamstrings are a group of three muscles located at the back of your thigh:

Biceps femoris

Semitendinosus

Semimembranosus

Together, they play a vital role in lower body strength, mobility, and stability.

🦵 Movements They Do

Your hamstrings are responsible for:

Knee Flexion – bending the knee (like when kicking your heel toward your glutes).

Hip Extension – moving your leg backward (key in walking, running, and climbing stairs).

Postural Support – helping stabilize your pelvis and lower back.

💡 Fun Fact

The hamstrings are bi-articular muscles, meaning they cross two joints — the hip and the knee. That’s why they’re so prone to tightness and strain: they’re working double-duty!

👉 Strong, flexible hamstrings are essential for athletic performance, injury prevention, and everyday movement.

09/28/2025

✨Sacred Sunday Reset ✨

Think soft blankets, warm tea, a favorite book, or simply resting your eyes. Sundays are meant for cozy rituals that recharge you from the inside out.

💆‍♀️ How are you wrapping yourself in comfort today?

09/27/2025

✨ Spotlight Saturday: Quadriceps ✨

This week in Mind Your Muscles, we focused on the Quadriceps — the powerful four-part muscle group at the front of your thigh.

📌 Here’s what we covered:

Tension Tuesday: Common issues like tightness from sitting or overuse 🪑🏃

Work It Out Wednesday: Strengthening moves like squats, lunges, wall sits, and step-ups 💪

Therapy Thursday: Massage, foam rolling, and heat therapy for recovery 💆‍♀️🔥

Flexibility Friday: Key stretches like the standing quad stretch and couch stretch 🤸

💡 Fun Fact: The word “quadriceps” means “four heads” — because this muscle group is made up of four separate muscles (re**us femoris, vastus lateralis, vastus medialis, and vastus intermedius) that all work together to extend your knee and stabilize your leg.

👉 Strong, flexible quads = better movement, healthier knees, and more power in your stride!

09/26/2025

🤸‍♀️ Flexibility Friday! 🤸‍♂️
It’s time to stretch into the weekend! 🌟

✨ Did you know that improving flexibility can:

✅ Reduce tension and stiffness
✅ Improve posture and mobility
✅ Lower your risk of injury
✅ Help you feel more energized

💜 Try this today: Stand tall, reach your arms overhead, and slowly bend side to side for a gentle stretch. Feel your body thank you!

👉 What’s your favorite stretch to release tension? Drop it in the comments and inspire someone else this Friday!

09/26/2025

🤸 Flexibility Friday: Quadriceps

Your quads are powerful, but when they get tight they can pull on your hips and knees, limiting mobility and causing discomfort. Keeping them flexible is key to healthy movement!

✨ Quad Stretches to Try:

Standing Quad Stretch – Hold your ankle behind you, bringing your heel toward your glutes. Keep knees close together.

Lying Side Quad Stretch – Lie on your side, grab your top ankle, and gently pull back.

Couch Stretch – Place one foot on a wall or bench behind you while kneeling with the other, opening the front of your thigh.

Lunge with Quad Focus – Add a gentle tilt backward to stretch deeper into the hip flexors and quads.

💜 Pro Tip: Hold each stretch for 20–30 seconds and repeat 2–3 times. Breathe deeply and avoid bouncing.

👉 Flexible quads = smoother movement, better posture, and less knee and hip tension!

09/26/2025

💜 Exciting News! 💜

I am delighted to share that Hands-On Therapeutic Massage has been featured in VoyageDenver Magazine! 💆‍♀️✨
The first year of business has been an extraordinary journey, filled with learning, growth, and connections with remarkable individuals who prioritize wellness and self-care.
My goal for Hands-On Therapeutic Massage was to empower others to take care of their muscles, relieve tension, and enhance their daily lives.
Being featured in VoyageDenver Magazine is a reminder of the progress made in just one year! 💜

You can read the full article and support local stories here:
https://voyagedenver.com/?post_type=interview&p=234424

I would like to thank everyone who has supported me throughout this journey. I am eager to continue growing and making a positive impact on our community! 💆‍♀️💪

Today we’d like to introduce you to Ashley Dinkel. Hi Ashley, so excited to have you with us today. What can you tell us about your story?I’ve always known I wanted to help people and make a difference on a micro scale. When I first chose a career, I wanted to be a CNA. I […]

09/25/2025

Therapy Thursday: Quadriceps

Your quads are one of the hardest-working muscle groups in your body. From sitting and standing to powering squats, running, and climbing stairs — they’re constantly in use. With all that activity, it’s no surprise they can hold on to tension, soreness, and stiffness.

✨ Therapeutic Care for Quads:

Massage Therapy: Relieves built-up tension, boosts circulation, and helps restore flexibility.

Foam Rolling: Slowly roll along the front of your thighs for 30–60 seconds to release knots and tightness.

Heat Therapy: Apply a warm compress or heating pad for 10–15 minutes to relax muscle fibers and ease discomfort.

💜 Combining professional massage with simple at-home care gives your quads the best of both worlds — deep relief plus daily maintenance.

👉 Show your legs some love this week and keep your movement pain-free!

09/24/2025

💪 Work It Out Wednesday: Quadriceps

Your quads are the powerhouse of your legs — helping you extend your knees, stabilize your hips, and power movements like squats, kicks, and climbing stairs.

🏋️ Strengthening Moves for Quads:

Body-weight Squats – build strength and endurance.

Lunges – target each leg individually for balance and stability.

Wall Sit – an isometric hold to fire up all four quad muscles.

Step-Ups – functional movement that mimics daily activity.

🔥 Pro Tip: Pair strength with mobility! Always follow quad workouts with gentle stretches to keep the muscles balanced and prevent tension.

👉 Add one or two of these exercises to your weekly routine for stronger, more resilient quads.

09/23/2025

✨ Tension Tuesday: Quadriceps ✨

The quadriceps are the big power muscles at the front of your thighs. They work hard every day — helping you walk, squat, climb stairs, and stabilize your knees.

😣 Common Tension Issues:

Sitting for long periods can shorten and tighten the quads

Overuse from running, cycling, or leg workouts may cause soreness

Tight quads can pull on the pelvis and knees, contributing to lower back or knee pain

💆 Relief Tips:

Gentle stretching after activity

Foam rolling along the front of the thigh

Targeted massage therapy to release tension and restore balance

👉 Pay attention to your quads — keeping them flexible and balanced can prevent strain in your knees and hips.

09/22/2025

💪 Say hello to this week’s Mind Your Muscles spotlight: the Quads!

Your quads are the powerhouse muscles at the front of your thighs — helping you kick, squat, run, and climb. 🚀
But when they’re tight (hello, desk sitting 👩‍💻 or tough workouts 🏋️), you might feel stiffness, knee pain, or reduced mobility.

No worries — I’ve got stretches, exercises & massage tips coming your way all week to keep your quads happy and healthy. 🙌

✨ Double-tap if your legs have ever felt like Jell-O after leg day,
👇 Drop a “🔥” if you’re ready to give your quads some love this week!

09/22/2025

✨ Introducing Mind Your Muscles – A Weekly Educational Series ✨

At Hands-On Therapeutic Massage, I believe knowledge is one of the most powerful tools for self-care. That’s why I’m excited to launch a brand-new series: Mind Your Muscles.

Each week, we’ll shine a spotlight on one muscle of the body and explore:
✅ Its function and movement patterns
✅ Common areas of tension or imbalance
✅ Simple strengthening and stretching techniques
✅ How massage therapy can provide relief
✅ Practical self-care tips you can use at home

By deepening your understanding of how your body works, you’ll be empowered to move with more ease, prevent discomfort, and support long-term wellness.

👉 Follow along each week as we bring awareness, strength, and care to the muscles that move you.

This week, we are learning about the Quadriceps, otherwise known as the QUADS!

09/22/2025

🍂✨ Happy Fall Equinox! ✨🍂

Today, day and night stand in perfect balance—just like our bodies strive for balance in health and wellness. The equinox reminds us to slow down, reset, and prepare for the season ahead.

Just as the leaves begin to change, this is the perfect time to release what no longer serves you and welcome in new energy. Massage therapy is a wonderful way to restore harmony, relieve tension, and help your body adjust to the shift in seasons.

🌻 Take a deep breath.
🌙 Honor the balance within yourself.
🍁 Step into autumn grounded, refreshed, and renewed.

👉 How are you bringing balance into your life this season?