Weekend Warrior Muscle Care

261538_10150305603031539_681361538_9623919_3322552_nThe dictionary describes a Weekend Warrior as “someone who participates in what is usually a very strenuous activity only on the weekends, or part time.”
Can you guess who books in for sessions the most in the early days of the week, especially during the spring? Weekend Warriors, especially the gardening variety!

I totally understand it. As soon as the weather starts to warm, even just a little, I’m out digging in my garden and forgetting that hours have passed….until I go to move. While I am active as a dance teacher, I use different muscles groups to garden and they are the ones that complain.

Over the next few weeks I will be posting blogs that focus on some tips that will help those hardworking muscles whether it’s gardening, golf, hiking, picnic12dancing, or whatever your warrior pleasure may be. Ways to ease the muscle ache or avoid it all together

Probably something we all forget is that once we’ve pushed ourselves in an activity our muscles have had a really good work out and need to be treated. This includes drinking extra water, gentle counter stretching, and some warm water treatments such as soaking
in a bath with epsom salts. Muscles just love warm moist heat to help them ease, relax and recover.

Coming up…
Stretches487357_263419263767005_1115576424_n for before and after your warrior session
What is the best muscle treatment after a warrior weekend…not necessarily massage
Foods that keep your muscles hydrated

​…and more

Healing Hips…A Session for Every Woman!

The Hips…such a key area for so many aspects of a woman’s life! Holistic Massage for Women in Abbotsford
Physically they take the weight of our upper body and help us to move in so many directions. Emotionally they are the body’s junk drawer as they carry our stress and unresolved emotions.

An amazing network of muscles, ligaments, bones, the root chakra and our nurturing energy it is said the hips cradle the soul.
A good hip massage opens up our movement, relieves stress on our lower back and allows us to move more freely while also releasing the build up of stress. Our root chakra feels more grounded and stable as energy flows unrestricted.

Hip Massage Special for Every Woman in Abbotsford

Self Care & Stretch…do you?

Hand To Health AbbotsfordI probably ask about your self care time at pretty much every holistic session. While your sessions with me count as self care it really is a practice that needs to be followed daily.
Making it a habit isn’t really that difficult….here are some easy tips to bring self care into your daily regime AND they take 15 minutes or less!

  1. Snuggle with your pet, child, a warm blanket
  2. Go for a walk outside
  3. Close your eyes, for just a few minutes, and take some slow deep breaths
  4. Turn on some favourite music and…dance to it, sit down and just listen, fill a bathtub with water and bubbles and slip in, cook a favourite meal, bake, sing along, etc.
  5. Meet with a positive and supportive friend for coffee
  6. Eat your breakfast in bed
  7. Sleep in
  8. Stretch or do some yoga
  9. Light a candle, incense or place your favourite essential oil in a burner, pull out a good book and enjoy
  10. Take a nap
  11. Give yourself a hug
  12. Book a holistic health session for yourself – massage, reiki, reflexology…
  13. Make your favourite snack and watch a movie
  14. Give yourself a home spa session
  15. Book some time to spend on your favourite hobby
  16. Colour, journal, draw or paint
  17. Eat a meal, mindfully
  18. Hug a tree or ground/earth yourself11

…just a few things to get you started! What ideas do you have for self care?

And next blog…the other thing I nag clients about “Do you stretch?”

The Best Holistic Therapy for You?

Holistic Therapy Abbotsford, B.C.

Book between now and November 30th and discover the optimal modality for your well-being!

Healing Anxiety Holistically (Part 3) -The Therapies

In the third and final segment of Healing Anxiety Holistically I will share information about the Holistic Therapies I offer and how they specifically help clients to ease anxiety.

My main focus in offering holistic therapies is to not only address body, mind and spirit (the whole person), but to also encourage the body to kick in with its own natural and innate healing abilities. When feeling physically and emotionally overwhelmed that task can seem insurmountable.Teresa Graham, Holistic Health Practitioner

However with a focus on bringing body and mind to a relaxed state, holistic therapies encourage the body to shift into its optimal healing state. When we breath deeply, we heal. When we relax, we heal. When we take steps to stop the mind chatter and focus turns to our body, we heal.

Sessions I offer and how they address the symptoms of Anxiety.

Teresa Graham, Holistic Health PractitionerSPINAL TOUCH encourages the body to relax into its correct posture. When properly aligned (like our cars wheel alignment) the spine and body are able to better cope  with the day to day stresses placed upon them. We move more freely and without pain, our digestion improves, pressure is taken off of our lungs and respiration moves oxygen through our body with renewed vigour.

 

Teresa Graham, Holistic Health PractitionerWith REIKI clients will often feel such a deep sense of peace that they fall asleep or slip into a deep meditative state. In that perfectly relaxed state the body and mind can easily draw energy into those areas where it is most needed. As within, so without … drawing upon the healing energy around us (that which makes the plants grow) helps to bring balance within. This balance of energy results in a sense of harmony in our daily actions. Stress and tension move aside to be replaced with a deep sense of peace.

 

Teresa Graham, Holistic Health PractitionerTo begin your REFLEXOLOGY session you sit in a reclined and comfortable position. The brain recognizes the signs of relaxation and begins to encourage the body to wind down. As nerve endings are stimulated in feet and/or hands it triggers the release of tension throughout all parts, glands and organs of the body. Respiration and circulation throughout the body improves.

 

Teresa Graham, Holistic Health Practitioner

CRANIOSACRAL THERAPY is another deeply relaxing holistic practise. Unwinding the Fascia (a thin sheath of fibrous tissue that wraps around and encloses a muscle, organ, joint and the entire body) that wraps us up tighter than it should be, often occurring when we’re anxious, stressed or injured. Craniosacral also encourages the unimpeded flow of Cerebral Spinal Fluid (colourless liquid that bathes the brain and spinal cord). As the CSF flows it nourishes the brain and the nerves,  impacting the entire body.

 

Teresa Graham, Holistic Health PractitionerMASSAGE loosens tight restrictions in muscles and ligaments while helping to ease the pain caused. Often there is an area of the body that we hold our stress and tension; the neck and shoulders tighten, the jaw clenches, the legs are restless… Knots, kinks and spasms are eased with massage and the body begins to feel stretched, longer and very much more relaxed. As muscles open up and release tension there is often an equal release of emotional stress that has been trapped in the tightness.

 

Abbotsford Belly DanceDANCE is a total “in the body” experience. During classes I encourage students to breath deeply and dance their body. I’ll share some moves, but you’ll experience them as only your body can. Your age, fitness level or ability to dance don’t matter at all. What you’ll find is your mind becomes so focused on what your body is doing, that anxiety and upsetting thoughts drift away (even if just for a short time). At the same time the physical activity is encouraging your body to release the “feel good” chemicals and endorphins into the bloodstream.

 

In its relaxed state the body turns the tables on anxiety. A different group of chemicals and hormones are released … the ones that make us feel good. In that state both mind and body are empowered. The more often we can reach this state the more we begin to see long term benefits. Anxiety may still be present, but it is often to a lesser degree. and we are able to reclaim a calmer state with a little more ease.

Related Articles
Healing Anxiety Holistically (part one)
Healing Anxiety Holistically (part two) Anxiety and taking care of you in the moment.

What is Spinal Touch?

What is Reiki?

What is Massage?

What is Reflexology?

What is Craniosacral Therapy?

About Belly Dance

 

 

Wry Neck Pain

Has this happened to YOU?

You wake up in the morning and can hardly turn your head, severe pain in your neck and perhaps shoulders and you have no idea why. You didn’t do anything differently yesterday, just woke up like this in the morning. And … it hurts!

Wry Neck happens as a result of shifting or turning the head too wry1quickly (which can happen while we’re asleep). The Menisci between the vertebrae or joint surfaces in the neck becomes trapped during the turn and the joint locks.  So why doesn’t it happen every night? It may be that you slept with a cool draft on your neck muscles (open window?) or lifted something the day before that created a small muscle spasm which was made worse while turning during the night.

Why write about this? I have clients that come to me with this condition quite often. The pain can be severe and perhaps not just in the neck, but in upper back and shoulders too. Some experience headache as well.

First step is to REST! I probably don’t need to say this because the pain is so severe it is difficult to move anyways, but remember that the muscle needs some time to heal and release the spasm.

While many therapists recommend putting ice on the area, I always recommend to work with what feels best to you. For myself, I find heat works better. So while resting be sure to have an ice or heat pack on the areas.

wry2The next and most important thing is to get yourself in for a massage as soon as possible in order to loosen the spasm. A massage to the back, neck and shoulders often brings immediate relief. Massage for wry neck is wonderful! It loosens up the muscle spasm which encourages the joint to unlock and release the menisci.  Sometimes it will take a couple of sessions to ease the spasm.

After the massage continue to “baby” your neck. Keep the area warm, soak in an Epsom salt bath and the next day, very gently, stretch the muscles in and around the area.