Freya-py -Freya Schlegel Licensed Massage Therapist

02/02/2026

02/01/2026

I begin February with a special prayer 🙏

01/31/2026

❄️ it seems like winter is here to stay

Warm up on the Biomat or add HOT STONES to you session

One appointment available-

Saturday 2/7 @ 11:45 for 90 min

⭐️617-291-3640⭐️

01/27/2026

My 11:15 appointment just opened up for 60 min on Saturday 1/31 if you want to get in before the next storm

❄️617-291-3640❄️

01/26/2026

Forward Fold (Uttanasana): Do This vs Not This — explained ✨

Pose 1: Safe & Supported Forward Fold (DO THIS)
Bend generously from the hips, not the waist. Keep the spine long and relaxed, neck released, and knees softly bent to support the hamstrings. Feet stay hip-width apart, allowing the body to fold with ease and control. This version protects the lower back and encourages healthy spinal lengthening.

Pose 2: Aligned Hip Hinge (BETTER OPTION)
Here the pelvis is free to tilt forward, shoulders and upper spine are relaxed, and there’s a micro-bend in the knees. The fold comes from the hip joints, not by forcing the spine. This creates space in the back body and distributes the stretch evenly.

Pose 3: Collapsed Forward Fold (NOT THIS)
Avoid bending from the waist/spine, locking the knees, or placing pressure on the neck. Feet too close together and forced straight legs overload the lower back and hamstrings, increasing injury risk.

✨ Key takeaway:
Fold from the hips, soften the knees, relax the neck — your forward fold should feel supported, spacious, and pain-free, not forced.

01/26/2026

Hip Joint Range of Motion: What These Angles Really Mean Biomechanically

This image summarizes the normal range of motion (ROM) of the hip joint, one of the most mobile and load-bearing joints in the body. Understanding these movements is essential because hip motion directly influences pelvic control, spinal alignment, gait efficiency, and lower-limb mechanics.

Hip Flexion (≈110–130°)
Hip flexion occurs when the thigh moves forward toward the trunk. Functionally, this motion is essential for walking, running, stair climbing, sitting, and squatting. Although passive flexion is usually generous, active hip flexion is much more demanding, requiring coordinated action of the iliopsoas, re**us femoris, and deep stabilizers. Restrictions here often force compensations through the lumbar spine, increasing flexion stress and low-back loading.

Hip Extension (≈30°)
Hip extension is critical during terminal stance in gait and powerful movements like running and lifting. True hip extension should come from the hip joint—not the lumbar spine. When extension is limited, the body compensates with lumbar hyperextension and anterior pelvic tilt, increasing compressive forces on the posterior spine. This is one of the most commonly restricted hip motions in modern, sedentary lifestyles.

Hip Abduction (≈20–30°)
Abduction allows the leg to move away from the midline and plays a key role in pelvic stability, especially during single-leg stance. Adequate abduction ROM and control are essential for balance and efficient gait. Restrictions or poor control here increase hip drop, knee valgus, and medial knee stress during walking and running.

Hip Internal Rotation (≈40°)
Internal rotation reflects how freely the femur can rotate inward within the acetabulum. This motion is crucial for shock absorption and adaptability during gait. Loss of internal rotation is often linked to hip joint stiffness, early degenerative changes, or compensatory lumbar rotation, and is commonly associated with groin pain or low-back symptoms.

Hip External Rotation (≈45°)
External rotation allows the hip to stabilize and generate force during directional changes, squatting, and sitting cross-legged. Balanced internal and external rotation is essential for joint health. Excessive dominance of external rotation with limited internal rotation often shifts load to the knee and lumbar spine.

Key Biomechanical Insight:
Hip range of motion is not just about flexibility—it’s about how force is absorbed and transmitted through the body. When hip motion is limited, the spine and knees compensate. When hip motion is excessive but poorly controlled, joint stability is lost.

Takeaway:
Optimal hip ROM combined with good motor control protects the spine, improves gait efficiency, and reduces injury risk. Assessing and restoring hip motion is a cornerstone of biomechanics, rehabilitation, and performance training.

👉 Healthy hips = efficient movement from the ground up.

01/26/2026

Hope you are safe and warm from the storm ❄️

One appointment available this week-

Tuesday 1/27 @ 10am for 60 minutes

⭐️617-291-3640⭐️

01/25/2026

People look at me some sort of way when I say I get a massage at least once a month — so let’s clear something up.

Massage is healthcare. Period.

It regulates the nervous system.
It lowers stress hormones.
It improves circulation and lymphatic flow.
It reduces chronic tension before it becomes chronic pain.
It supports sleep, digestion, hormones, posture, and mental clarity.

Most of what we’re walking around calling “normal” — tight shoulders, jaw pain, headaches, poor sleep, burnout — is a body that hasn’t been given a chance to release.

Touch is a biological need, not a luxury.
Maintenance is smarter than crisis care.
Prevention is still healthcare.

I don’t wait until my body is screaming to listen.
I don’t believe care has to hurt to count.
And I refuse to treat regulation like an indulgence.

Luxury is excess.
Massage is maintenance.

Treat yourself like someone you love — because that is healthcare.

I do not pay for or carry health insurance the way most people do. Massage is my assurance that my body can heal itself if I take care of her.

Get ahold of your local massage therapist and get ahold of your selfcare.

Massage therapists also take note that what you use on our skin, can multiply the benefits! Especially products like Mystical Mindset Medicinals

01/25/2026

Postural Alignment Explained: What the Plumb Line Really Reveals

This image provides a detailed biomechanical comparison between faulty posture (left) and optimal postural alignment (right), using the plumb line as a reference for gravity and load distribution. The plumb line represents where body segments should align to minimize muscular effort and joint stress.

On the left side, we see a classic pattern of postural imbalance. The head shifts forward relative to the plumb line, creating forward head posture. Biomechanically, this increases the moment arm on the cervical spine, forcing the neck extensors to overwork while the deep neck flexors become weak. This imbalance is a common contributor to neck pain, headaches, and upper limb symptoms.

As the chain continues downward, the chest muscles become short and tight, pulling the shoulders forward, while the upper back extensors weaken. To maintain balance, the upper trunk shifts backward, redistributing load but increasing strain through the thoracic and lumbar spine. This compensatory strategy may reduce immediate effort but increases cumulative stress over time.

At the core, the abdominal muscles lose optimal function. The internal obliques may become short and dominant, while the external obliques lengthen and weaken, reducing trunk stability. The pelvis responds by shifting forward and tilting posteriorly, flattening the lower lumbar curve. This alters hip mechanics and disrupts efficient load transfer between the trunk and legs.

In the lower body, hip flexors weaken, while the hamstrings become short and tight, pulling the pelvis into further imbalance. The knees often move into hyperextension, locking into passive structures rather than being actively supported by muscles. This posture may feel “relaxed” but is mechanically inefficient and injury-prone.

On the right side, optimal alignment shows how the body should stack over the plumb line. The head is centered, allowing neck flexors and extensors to balance each other. The thoracic and lumbar curves are preserved, distributing forces evenly. The abdominals, hip flexors, hip extensors, and back muscles work synergistically rather than in opposition.

With proper alignment, the pelvis sits neutrally, the hips move efficiently, and the knees remain softly extended—not locked. This posture minimizes energy expenditure, protects joints, and allows smooth, adaptable movement.

Posture is not about “standing straight”—it’s about efficient load management against gravity. When alignment is lost, muscles compensate, joints overload, and pain emerges. Restoring balance through awareness, strength, mobility, and motor control helps the body return to its most efficient and resilient state.

👉 Align the body, reduce strain, and let biomechanics do the work.

01/23/2026

Here is my fun find of the week! With the upcoming arctic temperatures keep your hands warm with these rechargeable hand warmers! I bought mine and now my beloved clients won’t jump of the table due to my icy 🥶 hands.

Stay warm, stay safe, make sure to shovel carefully, take breaks, or get your lazy kid to help!

Happy snowmageddon Scituate 😊

https://a.co/d/265xJVWe y

Designed with 5 adjustable heat levels up to 131°F (55°C), they provide customizable comfort for any environment. The dual 3000mAh batteries (6000mAh total) ensure up to 10 hours of continuous warmth, making them reliable portable hand warmers for outdoor activities like camping, skiing, ...

01/22/2026

Rolling a Tennis Ball Under Your Glutes Can Help Release Hidden Muscle Tension

Rolling a tennis ball under your glutes is a simple self-care technique known as self-myofascial release. It’s an easy way to target tight muscles that often build up tension from long hours of sitting, poor posture, or repetitive movement. Even though it’s a small tool, the effects can feel surprisingly noticeable.

When gentle pressure is applied to the glute muscles, it helps increase blood flow to the area. Better circulation can temporarily reduce stiffness, soreness, and muscle tightness. Tight glutes don’t just affect the hips—they can also pull on the lower back and limit overall mobility. Releasing this tension allows the body to move more comfortably and freely.

Some research suggests this technique may help people experiencing piriformis syndrome, a condition where tight muscles in the buttock area irritate the sciatic nerve. By relaxing the surrounding muscles, pressure on the nerve may be reduced, which can ease discomfort or radiating pain down the leg. Results vary from person to person, but many report short-term relief.

It’s important to understand that this method is not a cure and doesn’t replace medical treatment. The benefits are usually temporary and work best when combined with regular stretching, strengthening exercises, and movement throughout the day. Pressure should always feel tolerable—sharp or increasing pain is a sign to stop.

Used safely and mindfully, rolling a tennis ball is an affordable, accessible way to reduce muscle tension, improve mobility, and feel better in your body—anytime, anywhere.

Shared for informational purposes only.

References:
Cheatham, S. W., et al. (2015). The effects of self-myofascial release on joint range of motion, muscle recovery, and performance. Journal of Bodywork & Movement Therapies.
Boyajian-O’Neill, L. A., et al. (2008). Piriformis syndrome. Journal of the American Osteopathic Association.