Self Care

Contrast Baths

There is much debate amongst practitioners as to when to use heat and when to use cold on sore or injured muscles. This information is intended to assist you in making the correct decision for your unique situation. One of the most important aspects of using Hot and Cold is to make sure that you are not using either one for more than 20 minutes at a time. After 20 minutes the body moves into a secondary reaction to the temperature and this can cause injury to the tissues. Also, it is very important to listen to your body and respond to its messages. If either temperature caused more discomfort stop and reassess.

Cold temperatures cause the blood vessels to constrict and force fluids away from the area. This is usually recommended right after an injury and for 48 hours after in order to reduce swelling.

Heat caused blood vessels to dilate and brings more fluids to the area. This is traditionally recommended for chronic conditions and functions to bring new blood and nutrients to the healing fibers and cells.

Alternating Heat and Cold creates a pumping action in the area, forcing fluids out and bringing new fluids in, reducing swelling and increasing nutrient rich blood to the injured muscle fibers. This can be conveniently accomplished with either two 5 gallon buckets or two dish washing basins depending on the body part being treated. Fill one with cold water and ice cubes and the other with very warm water. Alternate 1 minute in cold and then 1 minute in hot. End on cold.
 

Rear View Mirror Posture Check

We tend to hunch over the steering wheels while driving, and you may notice that this increases the more tired you become. Raising your rearview mirror in your car can help keep your spine in better alignment and also serve as a cue to do a 'posture check' every time you glance into the mirror.

First, sit comfortably in the driver’s seat.

Next, take a deep breath while you naturally straighten your spine.

Finally, adjust your mirror to accommodate this tall posture.

If you notice that your view has shifted, instead of shifting the mirror, straiten your spine. This is a great way to improve your posture and strengthen your core while going about your busy day.

The Sacro Wedgy

The Sacro Wedgy has been shown to assist in the relief of low back discomfort with regular use by individuals. To use find a space on the ground or other flat surface that offers solid support. Lie on your side and place the Sacro Wedgy on your sacrum (the keystone bone of your low back and pelvis). Ask your therapist to assist you in becoming familiar with how to find this. Roll onto your back with the Sacro Wedgy in place and place the neck roll in the crook of your neck. Lie with your legs straight and just relax and breathe. You can do this on a daily basis if needed, and it is recommended that you start off for no more than 5 minutes but can be worked up to 20 minutes at a time. When done gently roll to your side first before standing up. As always listen to your body and its messages. Only use the Sacro Wedgy if it feels right for you.

For more information and to view an educational video go to http://www.sacrowedgy.com.
 

Pinky Ball Self Massage

The “Pinky Ball” offers the perfect level of pressure for you to be able to massage your tired and sore muscles.

Step One: Choose any sore or tight muscles in your body. Notice how it feels, and how far it is able to stretch.

Step Two: Take a “Pinky Ball” in hand and gently roll the ball over these areas, comfortably increasing pressure as you go along.

Step Three: Take a moment to reassess how this area of your body feels after this work. Choose another sore or tight muscle and continue.
 

Pinky Ball Self Massage on Foot

The “Pinky Ball” offers the perfect level of pressure for you to be able to massage your tired and sore feet. You can choose to compliment this home care treatment with a foot soak either before or after.

Step One: Stand up and bend at the waist as you try to touch your toes. Notice where you feel tension and how far you can bend.

Step Two: Choose a space near a wall or counter top where you can balance yourself easily. Place the ball on the ground.

Step Three: Remove your shoes and socks and place one foot atop the “Pinky Ball”. Add gradual pressure to the ball as you roll it under your foot. As you discover areas of tension apply pressure into the ball. When you feel complete with massaging your first foot, switch to the other foot.

Step Four: Stand back up and bend at the waist as you try to touch your toes. Notice any changes that have occurred.
 

Pinky Ball Self Massage on Back

The “Pinky Ball” offers the perfect level of pressure for you to be able to massage your tired and sore back.

Step One: Stand up and bend at the waist as you try to touch your toes. Notice where you feel tension and how far you can bend.

Step Two: Choose a space where you can lean on a wall.

Step Three: Place either one or two “Pinky Balls” on the wall as you lean on them with your back. Move your back along the wall so that the balls roll along your spine and between your shoulder blades or down along your low back and hips. When you find areas of tension hold pressure on those points until you feel relief.

Step Four: Stand back up and bend at the waist as you try to touch your toes. Notice any changes that have occurred.
 

Using Hot and Cold Packs Therapeutically

There is much debate amongst practitioners as to when to use heat and when to use cold on sore or injured muscles. This information is intended to assist you in making the correct decision for your unique situation. One of the most important aspects of using Hot and Cold is to make sure that you are not using either one alone for more than 20 minutes at a time. After 20 minutes the body moves into a secondary reaction to the temperature and this can cause injury to the tissues. Also, it is very important to listen to your body and respond to its messages. If either temperature caused more discomfort stop and reassess.

Cold temperatures cause the blood vessels to constrict and force fluids away from the area. This is usually recommended right after an injury and for 48 hours after in order to reduce swelling.

Heat caused blood vessels to dilate and brings more fluids to the area. This is traditionally recommended for chronic conditions or swelling and functions to bring new blood and nutrients to the fibers and cells.

Alternating Heat and Cold creates a pumping action in the area, forcing fluids out and bringing new fluids in, reducing swelling and increasing nutrient rich blood to the injured muscle fibers. This can be conveniently accomplished with Hot/Cold Packs.
 

Formula 303

A survey of doctors suggested that Formula 303 is up 85% effective for the relief of muscle tension and stress.Formula 303 is a non-habit forming all natural alternative to muscle relaxants. Doctors confirmed that Formula 303 has been successfuly used for clients complaining of some of the following symptoms: Muscle spasm, insomnia, stress, lower back spasm, anxiety, menstral cramps to name a few.  The all natural ingredients include: Valerian Root, Passion Flower and Magnesium.