PF Massage & Yoga

10/09/2021

https://wyss.harvard.edu/news/massage-doesnt-just-make-muscles-feel-better-it-makes-them-heal-faster-and-stronger/?fbclid=IwAR1i3PCo3A4-00wThOpnCnM0f7jYaEXbt4NU-pHTlTyono8NdvRYha9ULPA

Study confirms link between mechanotherapy and immunotherapy in muscle regeneration in mice

09/19/2021

The U.S. Pain Foundation, with input from AMTA, has recommended the Centers for Medicare & Medicaid Services (CMS) take a multidisciplinary, multimodal care approach to acute and chronic pain, including massage therapy. The organization also emphasized a need for Medicare and Medicaid patients to receive nonpharmacological approaches, such as massage that are covered by insurance.

The US Pain Foundation recommends massage therapy for pain management.

09/12/2021

Massage: Get in touch with its many benefits
Massage can be a powerful tool to help you take charge of your health and well-being. See if it's right for you.

By Mayo Clinic Staff

Massage can be a powerful tool to help you take charge of your health and well-being. See if it's right for you.

09/10/2021

People hold chronic tensions called guarding. For example, sometimes people unknowingly clench their deep glute(buttocks) muscles when they are concentrating or stressed. You can analyze this yourself while doing tasks like standing in line or washing dishes.

Take notice of how the glute area feels, then gently squeeze and contract your glute, now let it fully relax. When you do this a few times you will be able to tell if you are holding tension. This is a really great way to allow the muscle to release. Squeeze only about 50% of a full contraction when you are having a lot of pain. You want to avoid contracting too hard and too fast and locking up the muscle. Be extremely gentle.

09/08/2021

Listen and get to know your pain. There are subtle differences in pain signals. Pain can tell us that we worked but that our body is healing and it is ok.

It can also tell us to stop immediately because our body is in danger of further injury.

Learn to know the subtle difference by paying attention to the specific sensations of pain.

09/05/2021

How does Massage Help?

Massage helps create more circulation, makes changes in stress and pain, and increases body awareness.
If you can't make it to a massage therapist, work on it yourself
https://amzn.to/3AHdJla

09/03/2021

How to massage yourself for sciatic pain with a therapy ball.
It works best to put the ball into a long sock or stocking and tie a knot next to the ball. Now you have a handle, and that makes it really easy to move around.

When you first begin using it, especially if the area is extremely tender. You can lay on a bed or a couch because you will have more cushion against too much pressure. You can also lay on the floor or an exercise mat.



First, Place the ball next to the sacrum. The sacrum is the triangle-shaped bone just above your tail bone. At first, do not press or lean your body weight into the ball.

The goal is to slowly sink into the gluteal tissue. You want to stay under a 4 on a 0-10 scale, 10 being excruciating pain, 0 being no pain. Put your weight slowly, no slower, even slower, ok, that slow.

You do not need to move around a lot. It is better if you do not. The muscles you are trying to work on, are deep and small. In particular, think of moving as these tiny little micro-movements.

Gently move the ball side to side and top to bottom. Do the tennis ball massage for about 5 minutes, then stretch.

When using the tennis ball, be aware of any increase in nerve pain and numbness. If this happens, back off the pressure or stop.

Additionally, you can use this same technique with a foam roller if you are comfortable moving around on the floor with one.
Get a therapy ball here:
https://amzn.to/3g1M72e
Find out more about treating sciatic pain here:
https://bit.ly/3g10ofH