PF Massage & Yoga

10/09/2021

https://wyss.harvard.edu/news/massage-doesnt-just-make-muscles-feel-better-it-makes-them-heal-faster-and-stronger/?fbclid=IwAR1i3PCo3A4-00wThOpnCnM0f7jYaEXbt4NU-pHTlTyono8NdvRYha9ULPA

Study confirms link between mechanotherapy and immunotherapy in muscle regeneration in mice

09/19/2021

The U.S. Pain Foundation, with input from AMTA, has recommended the Centers for Medicare & Medicaid Services (CMS) take a multidisciplinary, multimodal care approach to acute and chronic pain, including massage therapy. The organization also emphasized a need for Medicare and Medicaid patients to receive nonpharmacological approaches, such as massage that are covered by insurance.

The US Pain Foundation recommends massage therapy for pain management.

09/17/2021

Self-Care : Inspirational Card Deck and Guidebook
https://bit.ly/3yK698R
Begin your journey of self-care journey with this beautifully-illustrated card deck.
This self-care card deck provides the guidance and space you need to recognize and amplify self-care in your life, no matter what the day brings.

Featuring original illustrations and packaged in a keepsake box, this motivational card deck will help you cultivate a daily self-care practice

09/15/2021

Self-Love Workbook for Women: Release Self-Doubt, Build Self-Compassion, and Embrace Who You Are
In a woman’s journey toward realizing her full potential, embracing self-love is a powerful step. The Self-Love Workbook for Women empowers women to focus on their own emotional health and make positive changes by nurturing self-compassion.
https://amzn.to/3ADBkmG

09/12/2021

Massage: Get in touch with its many benefits
Massage can be a powerful tool to help you take charge of your health and well-being. See if it's right for you.

By Mayo Clinic Staff

Massage can be a powerful tool to help you take charge of your health and well-being. See if it's right for you.

09/10/2021

People hold chronic tensions called guarding. For example, sometimes people unknowingly clench their deep glute(buttocks) muscles when they are concentrating or stressed. You can analyze this yourself while doing tasks like standing in line or washing dishes.

Take notice of how the glute area feels, then gently squeeze and contract your glute, now let it fully relax. When you do this a few times you will be able to tell if you are holding tension. This is a really great way to allow the muscle to release. Squeeze only about 50% of a full contraction when you are having a lot of pain. You want to avoid contracting too hard and too fast and locking up the muscle. Be extremely gentle.

09/08/2021

Listen and get to know your pain. There are subtle differences in pain signals. Pain can tell us that we worked but that our body is healing and it is ok.

It can also tell us to stop immediately because our body is in danger of further injury.

Learn to know the subtle difference by paying attention to the specific sensations of pain.

09/05/2021

How does Massage Help?

Massage helps create more circulation, makes changes in stress and pain, and increases body awareness.
If you can't make it to a massage therapist, work on it yourself
https://amzn.to/3AHdJla

09/03/2021

How to massage yourself for sciatic pain with a therapy ball.
It works best to put the ball into a long sock or stocking and tie a knot next to the ball. Now you have a handle, and that makes it really easy to move around.

When you first begin using it, especially if the area is extremely tender. You can lay on a bed or a couch because you will have more cushion against too much pressure. You can also lay on the floor or an exercise mat.



First, Place the ball next to the sacrum. The sacrum is the triangle-shaped bone just above your tail bone. At first, do not press or lean your body weight into the ball.

The goal is to slowly sink into the gluteal tissue. You want to stay under a 4 on a 0-10 scale, 10 being excruciating pain, 0 being no pain. Put your weight slowly, no slower, even slower, ok, that slow.

You do not need to move around a lot. It is better if you do not. The muscles you are trying to work on, are deep and small. In particular, think of moving as these tiny little micro-movements.

Gently move the ball side to side and top to bottom. Do the tennis ball massage for about 5 minutes, then stretch.

When using the tennis ball, be aware of any increase in nerve pain and numbness. If this happens, back off the pressure or stop.

Additionally, you can use this same technique with a foam roller if you are comfortable moving around on the floor with one.
Get a therapy ball here:
https://amzn.to/3g1M72e
Find out more about treating sciatic pain here:
https://bit.ly/3g10ofH

09/01/2021

AQUANIMOUS Cork Massage Roller
12 Inch Travel Size
Natural
Eco-Friendly
NO Foam Roller
https://amzn.to/3yNPnFC

08/29/2021

Yoga encourages one to relax, slow the breath and focus on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response
https://bit.ly/3xJKT1A

08/27/2021

Seaweed Under Eye Mask
Seaweed Extract（Chlorella extract） is considered to be one of the most effective skincare ingredients available. Green alga eye mask restores elasticity and firmness to the skin, eliminates puffy eyes, edema eye bag, and dark circles.
https://amzn.to/3se6mOY

08/25/2021

Yoga encourages one to relax, slow the breath and focus on the present, shifting the balance from the sympathetic nervous system and the flight-or-fight response to the parasympathetic system and the relaxation response
https://bit.ly/3yJsTWw

08/22/2021

Moist Heat Therapy Pad
PROVEN NATURAL MOIST HEAT THERAPY FOR BACK PAIN RELIEF
https://amzn.to/2Uj82ua

08/20/2021

Sciatic Pain Stretch
While laying on your back, bring one knee toward your chest while the other leg is straight or the foot is flat on the floor or bed. You can then, take that same knee slightly across your body in a gentle twist.

Next, you can straighten both legs and bring one leg toward the sky to stretch the hamstring muscles (on the backside of your leg). You can keep your knee bent slightly. This movement can sometimes create a shaking or tremor in the leg, be sure you are not overstretching, but allow the tremor to be.

Modification: If it is uncomfortable or you are
unable to reach your knee, use a yoga strap, a belt, or a tie around your leg.
https://bit.ly/3lVN93A

08/18/2021

How to Stretch Properly
Stretch gently and stretch frequently
Proper stretching should not be painful, it should be relieving.

Only stretch to the point you begin to feel pain, then back off a bit. This is the beginning point of your stretch.

Hold there for at least 30 seconds while taking long and deep breaths. Meanwhile, focus your mind on relaxing the muscles in that area.

If you feel a release you can now take the stretch a bit further as long as it is not causing pain.

If you do find pain, back of again and breath through it. When you stretch a relaxed muscle, you are much more likely to get sciatic pain relief.

Effective Home Therapy for Sciatic Pain. From LMT | Yoga teacher, passionately sharing knowledge about yoga, massage therapy, and meditation.

08/15/2021

Much like rubbing a bumped shin or shaking an injured finger, the exercise machine stimulates your nerves, blocking out pain, relieving built-up tension, and soothing your joints as your brain focuses on motion, not pain.
https://amzn.to/2Xf66DV

07/04/2021

Much like rubbing a bumped shin or shaking an injured finger, the exercise machine stimulates your nerves, blocking out pain, relieving built-up tension, and soothing your joints as your brain focuses on motion, not pain.
https://amzn.to/3xDoZgS