Self-Care

/Self-Care

Breathing & Bodywork for Daily Living & Longevity

The topic of breathing has been coming up more lately in my day-to-day sessions with clients as well as my own reading and meditation practice. There are several methods on how to instruct breathing dating back to the practices of yoga up to the current methods in physical therapy. As a massage therapist and movement [...]

6 Steps to a Balanced Lifestyle

Changing your lifestyle means emphasizing quality repetition, practice, and intention as key ingredients to successfully healing your mind and body. This means without restructuring your lifestyle to adopt to training goals, one will often suffer the consequences: burnout, over-training, sleep problems, injury, and nutritional deficiencies. By emphasizing specific areas in your life that often go overlooked you [...]

By | January 9th, 2017|Nutrition, Self-Care|0 Comments

FST Home Routine

The FST Home Routine is designed to help open your fascial networks and maintain your mobility between FST sessions, pre- and post-workout, and to enhance recovery. Stretch 1 has two parts: This move is called the Core 4 and is an effective way to open up the entire mass of glute tissue. Sit in side-sitting [...]

By | January 3rd, 2017|Fascial Stretch Therapy, Self Stretches, Self-Care|Comments Off on FST Home Routine

Self-Massage for the Thigh

One of the effects of repetitive activity, either athletic, recreational, or professional, is that tension builds in the quadriceps, hamstrings, and inner thighs. Think about any athletic ready position with a slight hinge in your hips. This stance automatically loads the thighs as well as the glutes in order for a movement reaction to be [...]

By | December 2nd, 2016|Massage, Self Stretches, Self-Care, Self-Massage|Comments Off on Self-Massage for the Thigh

Self-Massage for the Lower Leg

This is the second part of our self-massage series following part one which covered the feet. The lower leg is comprised of the calf muscle, or gastrocnemius and soleus, the peroneals which lie to the outside, shin or tibialis anterior and extensor digitorum longus in the front, and the deep toe flexors and arch stabilizers [...]

By | November 8th, 2016|Massage, Self Stretches, Self-Care, Self-Massage|0 Comments

How to Self-Massage Your Feet

The feet are the most obvious place to start with self-massage after a long day hiking, running, or working over long-distances and rough terrain. They endure hundreds of pounds of repetitive force in the often hot, wet, enclosed spaces we call shoes. They absorb shock, mold to uneven surfaces, and offer us a temporary connection point [...]

By | October 12th, 2016|Hiking, Massage, Self Stretches, Self-Care, Self-Massage|0 Comments

Self-Myofascial Release: Is it safe for everyone?

So I had an opportunity this month to write-up a post for a legitimate blog called the Fitness Handbook. They feature posts on a wide variety of topics by trainers and professionals who want to share their knowledge with others, and also compete with the massive amount of instagram "trainers" out there selling unreliable info [...]

By | February 13th, 2016|Self Stretches, Self-Care|7 Comments

7 Reasons to Limit Your Chair Time

Floor Sitting Postures Modern life today is spent off the floor. With most beds raised off the ground, we wake up, sit in the bathroom, sit at the table to eat breakfast, then sit in the car to go to work, and sit at our desk. All of this repetitive sitting with days and months [...]

By | July 1st, 2014|Self Stretches, Self-Care|0 Comments

The Ultimate Restorative Posture: Inversions

Benefits of Inversion Postures The King of asanas is the pose called Sirsasana, or Headstand. Why is it the King? It requires mobile shoulders and wrists along with stable hands, arms, shoulders, and especially core in order to assume the correct form. The same positioning is required for an overhead squat or handstand. It is [...]

By | June 19th, 2014|Self Stretches, Self-Care|0 Comments

Can Foam Rolling Too Much Hurt You?

Walk into any fitness club, CrossFit, or athlete's home and you are likely to see at least one if not multiple self-care tools. Foams rollers, sticks, and sports balls of varying sizes can all be used to release tension throughout the body, increase circulation, and keep you in the game longer. Are there possible negative [...]

By | June 9th, 2014|Self Stretches, Self-Care|0 Comments