oakville massage newsletter

 
 

In This Issue:

Tips for Shoveling Snow: How to Avoid Injury
Stretching - Incorporating Post Massage Home Care Into Your Daily Routine
New Therapy - Now Offering Indie Head Massage
Now Available - Organic Hypoallergenic Pillows

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Health & Wellness: Shop In-Store or Online!

December 2014

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Tips for Shoveling Snow: How to Avoid Injury

Dr. Tara Brown, (Hon) BA Kin, DC, ARTŪ, D.Ac
Doctor of Chiropractic
Active Release Techniques, Acupuncture & Graston Technique Provider

dr tara brownShoveling snow is one of the most common causes of injury to the low back and shoulders during the winter months. It is also the cause of a few hundred heart attacks each year. Cold weather, increased exertion and slippery surfaces create a dangerous combination for those shoveling snow. The danger is increased when it is an activity that the body is not used to doing. Shoveling snow is noted as one of the most highly intense exercises that you can do, as you are using all the major muscle groups to perform the activity. A shovel full of snow can weigh anywhere from 5-7 pounds, and lifting that repetitively over time can increase your chance of injury.

Here are a few tips you can follow to shovel safely and get through the winter injury free!

  1. Warm up: Before heading out into the snow, a 5-10 minute warm up is beneficial prior to starting a strenuous activity. A brisk walk or marching on the spot is all you need to slowly elevate your heart rate and prepare your muscles for more activity!
  2. Don’t let the snow pile up: Frequent shoveling allows you to move smaller amounts of snow at once, which decreases the weight of the shovel and lowers your chance of strain on the low back or shoulders.
  3. Pick the right shovel: The more lightweight the better! Shovels that have a bend in the arm of the shovel are better when lifting is needed as it helps you to maintain a more straight or neutral spine, and you don’t have to bend over as far. 
  4. Push, don’t throw: Push snow to the side rather than throwing it. This helps to avoid lifting heavy amounts of snow with sudden twisting or turning movements, which puts you at increased risk for muscle strain or disc herniation.
  5. Bend your knees: If you have to lift the snow, use your leg and arm muscles to do the lifting while maintaining a straight back (as mentioned in tip #3).
  6. Take a break: If you feel tired or short of breath, stop and take a rest. Shake out your arms and legs. If you have back pain that is severe or that persists for more than a day after shoveling, see a chiropractor. If you have chest pain that is severe, see a medical doctor immediately!
  7. Stay hydrated:  Just because it is cold out, does not mean you do not need to drink water. Your active body needs plenty of fluids even though it’s cold outside. Keep a water bottle handy outside with you and be sure to drink a lot of it!
  8. Wear the right boots: Try to wear boots that have a tread on them. This will increase the stability you have under your feet. If your feet slip, it throws off your entire balance increasing your risk of injury.
  9. Layer warm clothing: Being cold can also put you at risk for a muscle strain injury. Wear clothing that keeps your muscles warm and wicks away sweat so you don’t get chilled.
  10. The more the merrier: If possible, have the whole family help out! The job can be done much quicker, with each person having to shovel less snow.  Plus, it’s a lot more fun!

 

Please call us at 905.465.4595 for more information and to book your appointment.

For pricing information please click here.

 


 

Stretching - Incorporating Post Massage Home Care Into Your Daily Routine

Steve Denyer, RMT
Registered Massage Therapist

Steve DenyerYou've just treated yourself to a massage and your therapist is now following up with some home care and stretches. The following article will explain the reasons behind this, the safest and most effective way to perform a stretch, and the many benefits stretching can have post massage and as a part of your weekly routine.

Stretching is the unsung hero of exercise that keeps your muscles flexible, free from injury and feeling young. When combined with regular massage, these two activities support your body post-workout to release accumulated lactic acid that may cause muscle soreness and release any tension that is being held in your muscles.

Stretching not only helps to prevent injury, but can help with pain management as well. Stretching prevents injury by increasing your muscle range of motion while the muscles are already warmed up through massage or exercise. Once the muscles are warm they are less likely to tear or cause further injury. Stretching can help to reduce the severity of delayed onset muscle soreness, which may show up 24 to 48 hours after a massage.

Stretching and massage can help to increase flexibility in your muscles, fascia, connective tissue and joints. Maintaining flexible muscles is important throughout life, but especially as your body ages. Muscles and joints have a tendency to grow stiff and inflexible with age, so implementing a regular stretching routine can really help to alleviate muscle stiffness.

How long should you hold a stretch for flexibility improvement? I would recommend holding a stretch from 15 to 30 seconds.

What is the optimal number of times to repeat a stretch? 2–4 repetitions is best, further repetitions do not provide additional benefits.

How many days per week should you stretch? Each person differs, but I would suggest 2–3 days per week as a minimum, although 5–7 days per week of some type of stretching routine would be ideal for most people.

Will using heat packs before stretching enhance range of motion? In my experience, heat increases active and passive range of motion, with deep-heat intervention being the most effective.

Here are some useful guidelines for your stretching routine.

  1. Assess your flexibility to pinpoint strengths and weaknesses. For help, work with a massage therapist or a certified personal trainer. 
  2. Make sure muscles are appropriately warmed up before you stretch.
  3. Perform stretching at least 2–3 times per week, ideally 5–7 days per week.
  4. Stretch all major muscle groups as well as opposing (both sides) muscle groups.
  5. Focus on the muscles involved in the stretch, minimizing the movement of other body parts.
  6. Hold stretches for 15–30 seconds. Stretch to the limit of movement, not the point of pain. The limit of movement is referred to as the “endpoint” of the stretch.
  7. Keep your breathing slow and rhythmic while holding stretches. Exhale slowly as you extend to the endpoint of the stretch, promoting a more effective relaxation of the target muscles.
  8. Stretch the muscles in various positions, as this may improve the overall range of motion at the joint.
  9. Stretch after each vigorous workout to encourage mind and body relaxation.
  10. If the stretch yields pain, back off the movement and make sure the stretching technique is correct. It may be necessary to try another position or a different stretching exercise (or method).

Stretching should never be done to the point of pain. If this occurs, stop the exercise and refer to your massage therapist to ensure you are using the correct technique.

 

Please call us at 905.465.4595 for more information and to book your appointment.

For pricing information please click here.

 


 

New Therapy - Now Offering Indie Head Massage

dr ristimakiProvided by Calais Irwin, Registered Massage Therapist

We are excited to offer a new therapy at our Clinic! Our RMT, Calais, is now offering Indie Head Massage. This treatment is based on traditional Hindu medicine and uses both manual therapy and aromatherapy.

There are two treatments available: Scalp and Hair is done in a seated position and warmed oil is applied directly to the hair and scalp. The second treatment is for the face, which is done while the patient is lying on their back. Each treatment is 20-30 minutes in length, so they can be done together for a 1 hour treatment, or in combination with Swedish massage as a 1 hour or 90 minute session.

Benefits include increased blood circulation, mental clarity, concentration, and sleep quality. As well, the treatment can relieve stress and depression, improve lymphatic drainage, and provide a deep calming to the nervous system.

To view the full description of Indie Head Massage, click here.

 

Please call us at 905.465.4595 for more information and to book your appointment.

For pricing information please click here.

 


 

Now Available - Organic Hypoallergenic Pillows

Sleeping takes up a large majority of your life. And while you are sleeping, there are chemicals present. A simple way to avoid these chemicals is by replacing your pillow with an organic one. Wellness for the Body is proud to now offer you two Canadian-made pillows. Certified Organic rubber latex is the best core material, resistant to mold, mildew, bacteria and dust mites. Organic wool is also resistant to dust mites, can lower your heart rate, and control uncomfortable humidity. Whether you are interested in a cleaner environment or improved health for you and your family, an organic pillow is essential to a good night’s sleep. 

dream mate pillowDream Mate Contour Pillow - Certified Organic Shredded Latex

The Dream Mate Contour Pillow is not only hypoallergenic, it is also ergonomic. A side zipper allows for a customized fill (to adjust your pillow's firmness and support) and centre baffles create a contour ergonomic shape for optimal neck and spinal support. Certified Organic latex is a renewable resource with many benefits:

  • Stays naturally clean, fresh and dry for its entire life.
  • Non-allergenic, anti-bacterial, fungus free and a natural dust mite repellent.
  • Conforms to your body’s contours, thus eliminating pressure points while promoting normal blood circulation.
  • Resilient, cuddly and totally mouldable.
  • Covered in 100% organic cotton and filled with organic rubber, these pillows will maintain their shape for a very long time. 

epic pillowEpic Regular Loft Pillow - Certified Organic Wool and Alpaca

The Epic Pillow wicks away moisture to maintain a fresh, dry sleep environment that naturally eliminates the growth of harmful bacteria, dust mites and other allergens. The Epic pillow also has many benefits:

  • Provides amazing support and the best moisture control available for warm sleepers.
  • The fill is a combination of Organic Wool and Alpaca (50/50 blend).
  • No chemicals, dyes or bleaches are used when the fibre is processed.
  • The 100% cotton cover is breathable and soft to the touch.

 

The Dream Mate and Epic Pillow are both on sale now. For pricing and more information, click here.

 


 

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Health & Wellness: Shop In-Store or Online!

Gift Certificates
Now purchasing the gift of health couldn't be any easier! Gift certificates may be purchased over the phone or online for any dollar amount, and can be sent to you by regular mail or email within 2 business days. Click Here!
gift certificates
Dream Mate Contour Pillow - Certified Organic Shredded Latex
The Dream Mate Contour Pillow is not only hypoallergenic, it is also ergonomic. A side zipper allows for a customized fill (to adjust your pillow's firmness and support) and centre baffles create a contour ergonomic shape for optimal neck and spinal support. Click Here!
organic latex pillow

Epic Regular Loft Pillow - Certified Organic Wool and Alpaca
The Epic Pillow wicks away moisture to maintain a fresh, dry sleep environment that naturally eliminates the growth of harmful bacteria, dust mites and other allergens. The Epic pillow provides amazing support and the best moisture control available for warm sleepers. Click Here!

wool alpaca pillow
 
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