Breathing is something we do all day long, rarely even noticing and usually without giving it any thought. However when we do pay attention, even for just a few moments, watching and exploring our breath, we receive countless benefits including a sense of calm, improved energy and clarity of mind.
Try “Umbrella Breathing” instead of “Belly Breathing”
Belly Breathing (aka Diaphragmatic Breathing) is a common exercise to promote proper movement of your diaphragm as you breathe, helping to regulate intra-abdominal pressure, which protects the spine during balancing and loading tasks.
However, focusing solely on protruding your abdomen as you inhale, as people often do with this exercise, may mean you are not expanding your ribs outwards at the same time.
To ensure your diaphragm is moving properly in all directions as you inhale, try imagining your diaphragm is expanding like an umbrella.
To start out, try doing this while lying on your back, as this is often the easiest position for breathing exercises.
Did you know that you are able to receive massage therapy in any trimester of pregnancy?
There are a lot of benefits to getting massage therapy starting prenatally, during the pregnancy and through postpartum.
Massage therapy can help pregnant women with circulation, relieve muscle aches and joint pains, improve postural imbalances, and an overall focus to wellbeing. In addition to massage therapy, our RMT Klara is a lymphedema therapist and can add lymphatic drainage to the treatment if there is any swelling associated with the pregnancy.
What to expect?
Your massage therapist will sit down with you and talk about your health history and depending on which trimester you are in they will make adjustments and modifications to the treatment. Depending on which trimester you are in, you will be positioned either starting on your stomach or side-lying. The treatment will focus on your therapeutic goals in order to decrease any aches and pains or just a focus on a wellness treatment.
Typically, week by week the body changes with the pregnancy and massage therapy can help as a maintenance program during your pregnancy and beyond.
The Protect Maternity Belt is a support belt which is aimed at reducing back pain during pregnancy.
Provides excellent support
Adjustable tension straps allow variable pressure for additional stability
Special back panel design for extra support that prevents rollover
Fully adjustable and easy to fasten
Comfortable microfiber construction ensures all day comfort
Need more information? Contact Klara Ric to book a appointment or to help out with any of your questions or concerns.
Shin splints refer to that horrible pain and discomfort felt at the front of the lower leg in the area of the shinbone.
The pain generally occurs somewhere between the knees and ankles. Shin splints are a cumulative condition, which means that if the patient doesn’t stop doing the activities that cause the pain, it will continue to get worse.
People who frequently engage in intense physical activity are far more likely to develop shin splints. This is especially true for people who play stop-start sports, such as tennis or basketball and is commonly seen in runners as well.
Homework for shin splints
Contrast heat – ice 15mins each for 1 hour Calf stretches Rest – no activity that bothers it Wear compression
Compression Calf Sleeves 3.0
Increases circulation with stabilizing compression on the calf helps to relieve shin splints, prevent cramping, and eliminate fatigue. Experience CEP’s “feel good effect” with a leg compression sleeve designed for superior comfort and performance. Perfect for running, crossfit, soccer, basketball, sports, hiking and more.
20-30mmHg graduated compression
HEIQ clima-management cools the skin
Recover sore calves quicker than ever
Accelerated removal of lactic acid, recover during exercise
Superior moisture wicking fibers keeps skin fresh
Relieves pain from shin splints, calf cramps, and fatigue
Matt Brennan, RMT, Personal Trainer
Hours of availability;
Monday 7:30am – 1:45pm Tuesday 2pm – 8pm Wednesday 7:15am – 1:45pm Thursday 2pm – 8pm Friday 7am – 11:30am 1st and 3rd Saturday of the month 9am – 3pm
Matt’s interest in Massage Therapy started when he had injuries of his own while growing up in competitive soccer, running, swimming and triathlon. Since then Matts interest in peoples pain is what drives his love for his career in Massage Therapy and Personal Training. He believes no one should have to be in pain daily and he loves working with clients to help diminish the pain they have. Matt also works with anyone who doesn’t have pain but wishes to keep their body healthy and strong.
When you come in for a treatment with Matt, he first does an assessment that will help him understand your injury/ concern. The Massage treatment will then be a focused plan on your goals of treatment, with then a re-assessment after your treatment to show what has got better and where may still need some work. Matt will then show you some stretches and/ or exercises that will directly benefit you and he will also help you plan what should be done in the future to avoid your daily aches and pains.
What if I told you that your golf shoes will help you hit the ball further, you just have to add the missing piece? Anything for more yardage, right?
What if I told you this missing piece was free? Anything for free right?
Well, that missing piece lies deep within the shoes. Do we give out free golf socks with guaranteed yardage? No, of course not.
The missing piece is you. You and your ability to connect yourself with your shoes. Feel the ground and generate a force that flows through you to the ground when striking the golf ball.
Magic socks would have been a lot easier but unfortunately they don’t exist.
There is no quick fix to a dysfunctional foot. If you’re having dysfunction in your feet and don’t know where to start correcting things, we can help. Come see us at the clinic and we will put you on the right path to life long results. It’s going to take dedication and a little effort. But you’ll be up on your feet in no time!
FRC Related to Golf
It is well known that flexibility plays an important role in golf, but what is more important is controlled flexibility. Being actively mobile through your range of motion over passively flexible will build a better golf swing. More strength and less injuries goes a long way on the golf course, and in life.
What FRC (Functional Range Conditioning) can do for your swing is target areas of limitation and break them open in a safe progressive system that will allow you to move not only more freely, but with more strength and body awareness. Let you feel confident that this weekend when you’re teeing up the ball, you’re not going to “throw your back out”.Control the backswing, and control the follow through.Golf is a rotational sport, key areas during the golf swing include:
Here is an, obviously exaggerated example: Left picture: the deep squat allows you get down and read the green quick and easily.
Right picture: now clearly there are some advantages to getting your face that level with the ground… by all means whatever works! I think we can all agree the squat would be more efficient!Having the ability to get into a squat is a standard human movement that almost everyone is capable of. Due to our lifestyle and years of sitting, most of us have lost this ability.
FRC can be used to open up the hip joint in all ranges and help get you back to this position that was once so easy as a child.
Having the ability to get into a squat will benefit you greatly in everyday life. Need to pick up something heavy? Well if your hips feel “stiff” you’ll most likely bend with your back in a compromised spine position. The squat will allow you to get lower, gain more leverage and lift with your legs, maintaining a neutral spine.
Therapeutic Cupping has become very popular in recent years. So what is it, and why does everyone, from adolescents to elite athletes, seem to love them!
What is cupping?
Cupping has been used in traditional Chinese medicine and many other ancient forms of medicine for thousands of years. When cups are placed on the skin, they create a vacuum or suction, which pulls the skin up into the cup. Cups come in a variety of forms, but in our office we use silicone cups that are placed on or around the treatment area.
Types of cupping
Static cupping is when the cup is placed on the skin and left to pull blood flow in and help get the lymphatic system flowing. Dynamic cupping, or ‘running’ with the cup, occurs when you apply lotion on the area, place the cup on the skin, and then glide the cup along the skin. Another way to do this is to place the cup on the skin, then move the body part, either through simple range of motion, or slow controlled exercises. These primarily target the fascia and encourage movement between tissues.
Cupping can help improve the flow of blood and lymphatic systems. This essentially helps flush out old waste and inflammatory products from the area, while bringing in nutrients and oxygen for the local tissues.
If you create movement either by moving the cup, or moving the body while they are attached, we are able to also get fascial movement. Fascia is the connective tissue within the body, which covers and connects muscles, nerves, bones, vasculature and organs. When there is inflammation or lack of movement in an area, this fascia can become sticky and not allow proper glide between all the connecting tissues. Reintroducing this glide back into the tissues can be great to improve range of motion, decrease tension and help with pain.
This is a great tool to use alongside and augment other treatments.
What does it feel like?
Most people really look forward to the cupping portion of treatment! It is admittedly a bit of an odd sensation as you feel the skin being suctioned into the cup, but is often quite comfortable. Areas with more tension or more chronic issues, can create more of a pinch type feeling. When we begin moving cups, patients are more likely to experience the pinching type of sensation. As always the amount of suction placed on the cup is very individual and we make sure that any discomfort is minimal and always to the patient’s tolerance.
What will it look like after/ does it leave marks?
Cupping often leaves round marks varying in darkness resembling a bruise. As cupping has become more popular over the past decade you may have seen these marks on friends or athletes on TV. These marks typically last anywhere from 3-7 days before fading away on their own. Although they look like bruises, the good news is they are quite comfortable and don’t FEEL like bruises!
Ever wonder what the difference is between Chiro and Osteo?
Without a doubt, osteopaths and chiropractors have many similarities due to their related origins.
Both disciplines believe that the body is able to heal when the structures are aligned. They provide hands-on treatment that works to release tension in joints, muscles, nerves and fascia in order to promote healing.
The assessment and approach, however are different.
🦴Chiros assess and treat primarily with muscles and joints of the body with their core emphasis on the spine and skeleton. They may incorporate other tools like activators and instruments into treatment aswell.
🔊Chiros are well known for their audible ‘cracking’ sound of spinal joints during their adjustments.
Osteos, on the other hand, use a more holistic approach including visceral, lymph and fluid dynamics into the picture. This allows Osteopaths to pay attention to the multiple systems of the body collectively.
Osteopaths generally utilize a wider range of manual techniques and rely solely on their palpations to assess and treat the body. These techniques do not involve any ‘cracking’ sounds when working with the tissues.
🫂Both disciplines have the same desire for you in achieving your health and wellness goals.
‼️Not one profession is better than another, you just need to find out WHAT and WHO works best for YOU
Book your virtual Meet & Greet through our online booking system or email firstname.lastname@example.org today!
The menisci lie on the inside and outside of the knee joint and serve as “shock absorbers” between the thigh and the lower leg.
Meniscus injuries are typical knee injuries in a number of sports, they are particularly common, for instance, in football players.
However, half of all meniscus injuries are caused by permanent stresses and strains, above all in occupations that primarily involve kneeling.
The turning movements of the body, with the foot held still and the knee joint flexed, crushes the meniscus causing it to tear or even be torn away from the bone (often the inner meniscus). Ligament injuries in the knee joint are often also combined with meniscus tears, because the traumatic events for meniscus and ligament injuries in the knee are similar.
Quick operation, quick healing
First aid for a meniscus injury consists of cooling the joint and supporting the knee with elastic supports if necessary.
Surgery soon after a meniscus tear gives the best result. Arthroscopic knee operations are seen as the method of choice these days.
The doctor can both examine and immediately operate on the joint through a “keyhole” in the knee. If necessary, the separated parts of the meniscus can be removed; in the case of longitudinal tears, refixation is often successful.
No sporting activities should be pursued for at least one week after the operation.
But after that it is possible to start loading the joint again. The patient is free to play all sports again once there is no longer any pain and the function of the muscles over the front of the thigh and the range of joint movement are satisfactory, which should be accomplished after about six to eight weeks.
Although special rehabilitation measures are not absolutely necessary, treatment always includes exercises for strengthening and loosening the muscles (in particular, the muscles over the front of the thigh).
Orthoses give the knee joint additional stability after the operation and promote proprioception and the healing process.
We have a wide selection of braces to help support you in your recovery.
The Genumedi pro knee brace is an innovative orthosis for physiological guidance of the knee joint. The Genumedi pro can be used to treat mild to moderate instability of the knee joint, oesteoarthritis of the knee and mild meniscus injuries.
The M.4s OA is a 4-point knee brace for control of anterior and posterior tibial translation offering a 3-point off-loader for varus or valgus pressure relief. It offers protection, stabilisation and pain relief whilst restoring mobility. The 4-point principle counteracts knee instability, often a cause of osteoarthritis. It safeguards against hyperextension and offers limitation of flexion and extension. The “S” profile improves torsional stability whilst following the natural alignment of femur and tibia.
The M.4s comfort is a functional knee brace. The product is exclusively to be used for the orthotic fitting of the knee and only on intact skin.
Optimal stabilization using 4-point principle
Safe collateral stabilization by ridged Frame
Extension and flexion limitation protects against damaging joint movements and relieves injured structures
Optimal imitation of Knee movement by using patented physioglide Hinge Technology