Friday, June 23, 2017

News You can Use… for better Health and Wellness

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Neck Pain and Seven Keys to Healthy Posture


Neck pain is probably the number one complaint I hear from clients followed closely by back pain complaints. All too often after spending a session on the client's neck problem I see them undoing the work before they even leave the office. They throw a heavy purse or computer bag on their shoulder or they are hunched over reading their emails. These are just some of the body mechanics that keep the cycle of pain going in an endless loop. Today I'm going to discuss seven keys to using proper body mechanics that will allow your neck to feel better with or without a massage.


 

Problem #1 – A Flexed Head Posture 
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Flexion is when you bend your head forward as in reading a book or working on a cell phone or typing on a computer keyboard ...(more)

 

Problem #2 – Head forward and Extended 
3.jpg

This occurs when we stick our chin out and our head forward. Similar to a flexed neck posture this condition involves flexion of the lower neck (bending head forward) while extending the upper neck and head ...(more)

 

Problem #3 – Holding the arms out to the side and in front of you as you tend to do when working on a computer
5.jpg

When you hold the arms in this manner your trapezius muscles contract to stabilize your scapula ...(more)
 

Problem #4 – Carrying a purse or bag on your shoulder
  4.jpg

Even if the bag is empty the natural slope of the shoulder means you have to elevate the scapula/shoulder girdle by contracting the upper trapezius ...(more)

 

Problem #5 Carrying a weight in our hand 
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Examples include carrying a computer bag, heavy purse or suitcase. Holding any weight in the hand creates a traction that pulls the shoulder girdle down toward the ground ...(more)

 

Problem #6 – Crimping a phone between the shoulder and ear 
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Crimping requires lateral flexion (bending sideways) of the neck and elevation of the shoulder girdle ...(more



Problem #7 – Unhealthy sleep posture
 
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The average person sleeps between six and seven hours per night. An unhealthy sleep posture can greatly add to a neck condition ...(more)



Five Benefits of Massage

Five great reasons to get a massage for yourself or give a gift to the one in your life you would like to thank.

  • Improve range of motion
  • Enhance immunity by stimulating lymph flow
  • Realign body structures
  • Strengthen and tone weak muscles
  • Prevention of pain and poor posture patterns of dysfunction created by muscle imbalance


Perfect Gift
Treat yourself or a loved one.
Gift Certificate for a One Hour Massage - Regularly $65
Save 40% if you purchase your certificate before July 10th.

pay only $39
certificate can be used anytime before December 31st., 2017

Click here to purchase your gift certificate (click the services button and choose your Gift Certificate).
 
 
Posture and Health
 
Poor posture can make your back ache and your shoulders tense, but it impacts other aspects of your health and well being.  Hunching over can decrease your lung capacity, impair digestion, depress your mood and elevate stress hormones.  Posture also affects your self confidence and the way others perceive you. Even though it seems simple, standing straight with good posture can change many aspects of your health for the better.  You can go on youtube and search for some easy exercises. Of course there are many massage techniques that can help restore alignment and move those rounded shoulders and curved spine back into the correct place.
 
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EFT - A Great Tool For Healing Unresolved Emotional Events and Treating Pain

EFT is a powerful self-help method based on research showing that emotional trauma contributes greatly to disease. Clinical trials have shown that EFT is able to rapidly reduce the emotional impact of memories and incidents that trigger emotional distress. Once the distress is reduced or removed, the body can often rebalance itself, and accelerate healing. Here's how you can experience this for yourself:

  • Learn more about EFT by visiting www.emofree.com for tutorials, videos, and much more.  You'll find all the basics and be able to test drive EFT on your own issues (although at a beginner's level). If you like what you see and want to learn more give me a call. Caveat: For people who are emotionally or physically frail, qualified health professionals should be consulted before using any health procedure, including EFT.

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Refer to the Tapping Chart below to tap on the correct acupuncture points. Just use two fingers and tap lightly on each point for five to seven seconds.




 

 
Call me for more information
513-324-3211
 
 
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7450 Montgomery Rd.
Cincinnati, OH 45236

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Thursday, June 15, 2017

Neck Pain and Seven Keys to Healthy Postur

Neck pain is probably the number one complaint I hear from clients followed closely by back pain complaints. All too often after spending a session on the client's neck problem I see them undoing the work before they even leave the office. They throw a heavy purse or computer bag on their shoulder or they are hunched over reading their emails. These are just some of the body mechanics that keep the cycle of pain going in an endless loop. Today I'm going to discuss seven keys to using proper body mechanics that will allow your neck to feel better with or without a massage.






Problem #1 – A Flexed Head Posture
2.jpg
Flexion is when you bend your head forward as in reading a book or working on a cell phone or typing on a computer keyboard.The problem is that when we move our head forward it is no longer in balance with our trunk. Our chin would literally drop to our chest were it not for our posterior (back of neck) neck muscles contracting. This results in overuse and strain. Translation....a sore neck.
Whenever possible try to bring the book or phone up to eye level as you read or work. You obviously can't do this with your computer so be aware of the problem. If you are stuck at a desk for long periods put a post it note on your computer with 30/30 on it. Use it as a reminder to stand up every thirty minutes or so and stretch for 30 seconds.

Problem #2 – Head forward and Extended
3.jpg
This occurs when we stick our chin out and our head forward. Similar to a flexed neck posture this condition involves flexion of the lower neck (bending head forward) while extending the upper neck and head (bending head up and back). This posture puts tremendous strain and pressure on your neck extensor muscles which include the trapezius and a series of muscles that connect into the base (occipital) area of your skull. When clients come in and say “it feels like their shoulders are attached to their neck” this is one of the reasons. To fix this posture try to tuck your chin in to bend your head forward and think of pulling your neck back in more of a straight line with your trunk rather than just bend your head backwards.

Problem #3 – Holding the arms out to the side and in front of you as you tend to do when working on a computer
5.jpg
When you hold the arms in this manner your trapezius muscles contract to stabilize your scapula. This contraction creates many of those knots clients tend to complain about and contribute to that feeling of the shoulders feeling drawn up to your neck. We tend to hold our arms like this when the computer keyboard or mouse is too far way or we try to hold a book or magazine up to eye level when reading.
To prevent this it's better to bring the work closer to your body so your upper arms are hanging vertically down by your side.

Problem #4 – Carrying a purse or bag on your shoulder
  4.jpg
Even if the bag is empty the natural slope of the shoulder means you have to elevate the scapula/shoulder girdle by contracting the upper trapezius and levator scapulae to prevent the bag from sliding off. This isometric contraction abuses these muscles of the neck. If the bag is heavy it's even worse because a more powerful contraction is needed and the strap cuts off circulation. It's better to wear the bag across the body or use a back pack or family pack. The best option is to use a bag on wheels.

Problem #5 Carrying a weight in our hand 
7.jpg
Examples include carrying a computer bag, heavy purse or suitcase. Holding any weight in the hand creates a traction that pulls the shoulder girdle down toward the ground. This action must be countered by upper back muscles such as the trapezius, levator scapulae and rhomboids. It is better to use a bag on wheels a backpack or at least split the weight between two hands.







Problem #6 – Crimping a phone between the shoulder and ear 
6.jpg
Crimping requires lateral flexion (bending sideways) of the neck and elevation of the shoulder girdle. This requires contraction of all the muscles of the neck especially the trapezius and levator scapulae. An alternative is to hold it with opposite side hand or even better use a handset.



Problem #7 – Unhealthy sleep posture

8.jpg
The average person sleeps between six and seven hours per night. An unhealthy sleep posture can greatly add to a neck condition. If you sleep on your stomach your neck is forced into a posture of neck rotation for the entire night. If your pillow is too thick your neck is forced into excess flexion (head bent forward) all night. The best sleep posture is either on the back with a small pillow that supports the normal curve of the neck or on the side with a pillow that supports the head and neck in a neutral posture.