Seeking relief from pain is the most common reason that people see a Massage Therapist.
Pain can prevent you from engaging in daily activities, interfere with your ability to work, and can lead to depression.
No matter where you hurt or how much you hurt, it's critical to understand that a Massage Therapist can help you manage painful conditions and bring relief.
A Massage Therapist can treat your condition and give you helpful tips that you can use to manage, and heal your pain. In one study, 52.7 % of its participants required less pain medication after they start receiving regular massage therapy. Click here to read more on this study. There is no need to suffer in silence.
To your health,
P.S- Remember to sign up for our direct billing service the next time you are in for a massage because it is an awesome program for the entire family. Click here to see
If you have trouble finding the motivation to break away from the television and exercise, try couchersizing-staying on or near your couch and exercising during commercial breaks.
Here is why : A growing body of evidence links the amount of time spent sitting to illness and even death.
Minimizing long periods of inactivity, by exercising during commercial breaks, can help reduce the risk of injury and may even help you live longer.
Here are more ideas for the couch potato set.
Consider trying some of these exercises during the typical three-to-four-minute TV commercial break.
Sit to stand routine:
Why it helps: This exercise works the quadriceps in the front of the thigh and gluteal muscles in the buttocks, which helps protect your ability to get up from a chair, out of a car, or off a bathroom seat. In addition, it's possible to use repeated repetitions of this exercise to get your heart rate up.
How to do it: Go from sitting to standing to sitting again, 10 times in a row. Rest for a minute, then repeat.
Why it helps: Keeping your calves optimally flexible can keep your walking stride longer, reduce your risk of tripping over your toes, and reduce your risk for common foot injuries such as plantar fasciitis.
How to do it: Sit on the edge of a couch with your feet flat on the floor. With one leg, keeping your heel on the floor, lift and point the toes toward the ceiling, so that you feel a stretch in your calf muscle. Hold for 30 seconds, then do the same with the other leg, three times per leg.
Stand on one leg
Why it helps: Balance gets better if you practice it, which can decrease the risk of falling.
How to do it: Holding on to the back of a chair for stability, lift one heel toward your buttocks. Hold for 30 to 45 seconds, three times per leg. To improve your balance on unsteady surfaces, try this with shoes off on a balled-up beach towel.
Shoulder blade squeeze
Why it helps: This can help prevent that rounded, shoulders-forward posture that can develop from many years of sitting, especially at a computer.
How to do it: Pinch your shoulder blades together, but not up (don't shrug). Hold for 10 seconds, then repeat 10 times.
Why it helps: Keeping your grip strong makes it possible to turn a door knob, open a jar, and grasp a gallon of milk.
How to do it: While seated upright, hold a ball (the size of a basketball) over your lap with both hands, then squeeze the ball as if you're trying to deflate it. Hold for a few seconds, then release. Repeat 10 times, rest, then do another set of 10 repetitions. You can also improve your grip strength by squeezing a small rubber ball in one hand.
To your health.
Exercising and Massaging your feet on a regular basis not only improves overall foot health, but may also reduce your risk for injury.
Walking is the best overall foot exercise.. ”When you walk, you put your foot through its full range of motion-we call this your gait, from the time your heel hits the ground until you lift off with your toes.
Issues with your gait can lead to many other problem with the kinetic chain of the lower body. You must have heard the phrase “ It is all connected” well this is true especially when it come to the feet.
Think about it, when you stand on your feel your entire body is being supported by them. Now imagine that the support structure is not functioning optimally.
You see the issues that can arise from not having healthy feet. The foot and ankle has one-quarter of the bones in the human body 26 bones to be exact, 33 joints, and 100 muscles, tendons and ligaments. Lots can go wrong if we are not good to our feet.
Wearing good shoes getting massages and exercising your feet are the things to do to ensure good foot health.
As I mentioned earlier walking is the best form of exercise for your feet. Moreover, walking is one of the best forms of exercise for your entire body.
According to Hippocrates, “Walking is man's best medicine.
It improves your cardiovascular health and can help your circulation, muscle tone, and mood. In addition to walking, flexibility and resistance exercises can also help keep your feet healthy.
Exercises that improve flexibility help keep your feet limber and may reduce your risk for injury.
But, don't worry if your feet have grown stiff with age; studies show that no matter how old you are, you can still improve your flexibility and this is where massage therapy can help.
The easiest way to build flexibility is through slow and gentle passive stretches performed by your therapist, focusing on one group of muscles at a time.
Massage therapy can help reduce hypertonicity, pain , trigger points and adhesion if present.
Resistance exercises with weights or exercise bands can help strengthen the muscles of the feet, which, in turn, provide better support and protection for the foot as a whole.
Some pretty easy and fun exercises are picking up pebbles and pencils also you can scrunch towels with your toes. These exercises can really strengthen the many intrinsic muscles of the feel.
Foot flexibility and resistance exercises can be built it into your daily routine. You can do some while you sit at your desk; others require you to stand up. To avoid slips and falls, you may want be barefoot and have a chair, desk, or wall nearby that you can use for balance.
Don't do foot exercises if they hurt. And if you have arthritis, diabetes, cardiovascular problems, or structural foot problems that might affect your ability to exercise, if this is the case ask your massage therapist to recommend a foot care specialist.
To your health.
At some point, everyone feels pain. Even you, right?
Did you know that pain can be an important message from the body alerting you of an injury?
But far too often, pain lingers-that ache that never seems to go away.
It can take away from your ability to enjoy life and function normally.
Chronic pain can rob you of precious moments.
Traditionally, doctors and clinicians have attacked pain with capsules and scalpels...with drugs and surgery.
But inescapably, these approaches are not without expenses, side effects, and high risks.
Now, as advances are made in deciphering the mechanics of pain, we are finding a host of new (and some very old) ways to control and lessen its manifestations.
These approaches use the innate pain-fighting resources of your body.
They are techniques that reduce pain and also bring your awareness of its presence.
This gives you the chance to prevent or reduce the long term discomfort and distraction that results from injury.
There are many ways to conquer pain. Indeed, an array of complementary and alternative techniques such as Massage Therapy is increasingly being recognized and used at leading hospital-based pain management clinics.
Massage Therapy can be your greatest ally in fighting chronic pain.
A well trained Massage Therapist can assist you with relaxation techniques and breathing exercises which results in progressive mental relaxation.
They can even help correct some serious injuries. Therapeutic Massage is very helpful in managing many common types of pain-from headaches to osteoarthritis.
So before pain strikes again, prepare your counterattack. Take this opportunity to book a massage by clicking here because a preventative approach to pain is a safe and effective alternative that is at your command.
To your health.
You’re going to be very thankful that you are reading this week's blog post.
Because today we have a very important message for you. Today you’ll receive the most critical knowledge needed to help you stay safe and healthy during the Summer months.
It is about one of Canada’s most serious public health concerns.
It is the leading cause of hospitalization for children, young adults, and a major cause of disability and death.
"What is it that I’m talking about," you asked?
I'm talking about seasonal related injuries.
Yes, these types of injuries drain over $10 billion from the Canadian health care system. And in a vast quantity of these injuries alcohol was a factor.
I’ve been guilty of having too much to drink at the cottage then decide that going for a late night swim was a good idea. I was lucky to get away with it but some are not so lucky.
According to Dr. Vu of the Vancouver general hospital: “ during the summer we see more outdoor-related injuries, especially ones involving alcohol". He said the five most common injuries are:
1) Accidents on pedal bikes and mountain bikes are huge – people are always coming in with bumps and bruises.
2)Motor Bike injuries: Not as many as pedal bikes, but they can be more serious.
3)ATV injuries (all-terrain vehicles): We see a lot of multitrauma, a range of small and extreme injuries on ATVs.”
4)Beach sports injuries: The most common injury sites are the low back and lower extremities (40% to 60%).The most common types are fractures and sprains-mostly alcohol related.
5)Boating and water-sports: People falling off boats, getting hit by a boat or drowning.
But as grim as this may seem, there is something that can be done.
Let's face it..accident will happen, however if you are mindful, physically and
mentally prepared you can prevent,or reduce the effects of these accidents.
So for today, the message is to be mindful and prepared this summer and help reduce one of Canada's major cause of disability, hospitalization and death for children and young adults.
To your health,
Dr Mark Allen
P.S- Please remember to book your massage because before you ramp up the summer fun its good to be loose and relaxed. Click here to book now.
Although exercise is profoundly beneficial no matter what time of day you choose to do it.
The one thing about exercise you should know is that morning exercise is the best!
You don't have to run a marathon. According to some studies a 20 min brisk walk is good enough.
You can also try 30mins of Tai Chi, some Yoga or 50 push ups, 50 squats and 50 dips and you will still get the benefits. There is something you can do no matter what fitness level you are at.
Here are 8 reasons why I say morning exercises are the best:
1) It begins your day on a positive "healthy" note.
2) It provides you with an opportunity to fully complete an activity critical for your health which can give an immediate sense of accomplishment and empowerment.
3) It increases the chances that you will choose a healthier breakfast. Ask your self this question: Who wants to negate the benefits of a morning exercise routine by following it up with a coffee and donut or some other processed food?
4) It provides an immediate boost in mood and cheerfulness that studies show can last up to 12 hours. ( How many time have you heard of people arguing just after they finished their workout?)
5) It prepares the brain for learning and enhances focus in the first 1 to 2 hours post-exercise. (Before your most cognitively challenging activity doing a few minutes of exercise can be very beneficial.)
6) It enhances your sleep. Studies show that regular morning exercise improves sleep patterns. In contrast, late afternoon and evening exercise can interfere with sleep onset.
7) It provides a transient increase (up to 5 hours) in metabolic rate that can help you burn off some of your breakfast and lunch calories.
8) I give you the best long-term success in maintaining fitness and is easier to build in as a consistent, daily habit.
So there you have it. These are 8 good reasons why you should do morning exercise. If you are not doing morning exercise, why don't you give it a try and let me know how it works for you.
To your health.
It's easy to eat your way to an alarmingly high cholesterol level. At the same time, changing what you eat can lower your cholesterol and improve the kinds of fats floating through your bloodstream.
Improving your cholesterol through diet requires a basic strategy:
Some deliver soluble fiber, which drags cholesterol out of the body before it gets into circulation.
Some give you polyunsaturated fats, which directly lower LDL. And some contain plant sterols and stanols, which block the body from absorbing cholesterol.
Here are 8 types of foods that work in one or more of these ways to lower cholesterol:
To your health,
P.s- Remember to sign up for our direct billing program next time you in for a massage. Click here to see more.
You see it on the street, especially among people in their 20's. It's round shoulders and a straining, craning neck. Computer neck I call it. It's an occupational problem of the 21st century, just as cooper's droop or printer's gate were for our great grandparents.
You could tell a man was a blacksmith because of the droop in his right chest from pounding his hammer on an anvil. You could tell a printer form his walk because he'd overdeveloped one side of his body from pulling his printing machine so ink would press down on paper.
Today we see what I call computer neck. Medical professionals have a better name for it--"head forward posture."
The solution? Put your head back! Seriously. Use headsets, don't walk and text, put the device level with your eyes, adjust your desk, chair, keyboard and screen at work so you're sitting straight, chin tucked slightly in and eyes looking straight out at the screen.
You'll never know how many headaches you prevented, or the countless neck and shoulder pains you won't have. But at least no one will be able to guess that you play too many computer games as you walk down the street.
Thanks for reading.
Till next time,
This week I have two bits of information that can literally change your life.
Here they are: The raw Cacao bean is what makes chocolate. Most people understand that...
...but they may not know that the proper way to pronounce it, is "kuh-KOW"...not “co-‐ co” like most people think....most people also don’t realize that the raw, unprocessed cacao bean is one of the healthiest food available.
On the ORAC scale (which measures the antioxidant capacities of different foods), cacao beans are at the top of the charts – more
than double that of beans and wild blueberries)
You would think that means that we can go crazy and eat all the chocolate we would like and live life happily ever after, but no, that not the case -you actually can eat too much of a good thing.
Here is what the smart people of science have figured out recently. The key to longevity and maintaining our youth is based on the quantity of food we consume not just the quality of food or exercise.
I couldn't make this up even if I tried. It is a fact that at this point in science, the only proven means that has shown to slow the aging process is chronic caloric deprivation.
Yes, recent studies have shown repeatedly that decreasing caloric intake long term can dramatically slow down the ever-ticking aging clock. Scientists surmise that the key mechanism is that reducing calories slows metabolism by reducing levels of the thyroid hormone T3.
Less T3 means less tissue aging.
Interesting isn’t it?
Another research showed a large photo of an elder rhesus monkey subjected to life-long, "healthy" caloric deprivation right next to the photo of a rhesus monkey of the exact same chronological age fed a typical monkey diet - the visual contrast was simply astounding! In people terms it was roughly the equivalent of looking at a picture of a 40 year old next to a 70 year old.
So while studies on the anti aging effects of calorie restriction in humans are ongoing, I can assure you that cutting back on your calories can definitely lower your risk of developing some of our most common causes of death- heart disease, cancer, and diabetes. And if that is not enough motivation, consider that over-indulgence likely will give you the extra pounds that can accelerate the internal aging process due to stress on your organs.
That will be all for this week. I hope you find this information valuable.
Till next time,
P.s- If you have not enjoyed the entire use of your insurance benefits, I suggest that you use it ,don't lose it, so give the staff at Esu Massage a call at 416 994 4106 or simply click here to book your massage.