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Soleus Stretch

The soleus Muscle is a powerful muscle in the back part of the lower leg. It runs from just below the knee to the heel and is involved in walking and standing.

Instructions: Place both hands on a door frame or wall, put one foot flat in front of you. Slowly lean forward putting the weight on the front, flat foot and stretching the leg behind by keeping it extended back and the foot flat. Hold for 15-30 seconds and rest.

Who would benefit from this stretch?: Runners, walkers, anyone suffering from foot pain or numbness.

When to do this stretch: As usual, during or after a shower is ideal because the moist heat helps loosen the muscle. Also, before and after exercise is a great time for runners, walkers and cyclists. Most people with foot problems find this stretch useful first thing in the morning before they get out of bed.

Precautions: Always consult your massage therapist, physical therapist or yoga/pilates teacher to be sure of correct form. A little discomfort is o.k. but pain is usually an indicator of something wrong, so either change your position or stop doing this stretch.

Scalene Stretch

Most people are familiar with side and posterior neck stretches, but few are informed on how to stretch the anterior side of the neck. Without stretching these muscles, one can experience nerve impingement with associated pain running down the arm, Headaches, TMJ Dysfunction among other symptoms.

Instructions: From a normal, relaxed position, take your hand at the base of the neck, just above your collar bone and hold the tissue tightly. Next, lean your head to the side opposite of your hold. For an extra, more specific stretch, angle your chin upwards. You should feel this under your chin and even on up into your jaw area.

Who Would Benefit?: Anyone who does a lot of computer work, driving, reading, sewing, etc. New mothers are prone to problems with this area due to looking down at their babies as well.

When to do this stretch: Before and after long periods of computer work and driving, or in the case of new moms, after nursing or rocking their babies. Stretching in the shower is another good time because you can utilize the moist heat to your advantage.

Precautions: Always consult your massage therapist, physical therapist , yoga or fitness instructor on proper form if this stretch feels difficult for you.

Stretch of the Week Pigeon Pose

Stretch: Pigeon Pose

Instructions: Sitting on the floor, on your knees, take one leg and bend it up like you are sitting "Indian Style". Let the opposite leg stretch back keeping the knee down. Posture is key so keep your spine aligned, your chest lifted and breath DEEP. Hold for 15-30 seconds and alternate legs.

Who Would Benefit?:Anyone suffering from low back, glute, hip and leg pain, especially those with Sciatica. This pose not only stretches the Piriformis (which can impinge the sciatic nerve, cause sacro-iliac pain and aches and pains in the hamstrings), but also stretches the Psoas (a muscle that flexes the hip, connecting from the anterior side of the spine to the posterior side of the pelvis). We often think when we are sitting, we are at rest but there are still muscles at work keeping us stable including the Piriformis and Psoas. In fact, the Psoas is usually more hyper tense in those who sit a great deal and, as many of my clients have heard me say, Piriformis is testy! If you look at it the wrong way it gets tight!

When to do this stretch: Incorporate this in your daily stretch routine at least twice daily (once in the morning, once in the evening) and more often during extended times of sitting at home, in an office at your desk or long car rides. Your stretching two muscles at once so you can afford to do this stretch more often;)

Precautions: Only get on the floor if you know you can get back up. Stretch only as much as is comfortable for your body. And always consult a yoga instructor or massage therapist if you have any questions about your form.

Massage Packages

These are the rates for Massage Packages. This is designed to help make long term care more affordable. Buy a package for yourself or a friend or family member as a Gift of Health.

Package #1

Purchase 3-5 Massages and receive $5 off per massage

60 minutes $65 each

90 minutes $90 each

120 minutes $120 each

Package #2

Purchase 6-11 Massages and receive $10 off per massage

60 minutes $60 each

90 minutes $85 each

120 minutes $115 each

Package #3

Purchase 12 or more Massages and receive $15 off per massage

60 minutes $55 each

90 minutes $80 each

120 minutes $110 each

The Importance of Water

Think of these facts when faced with the choice of water, coffee or soda:

• 75% of Americans are dehydrated. This likely applies to HALF the world population.


• In 37% of Americans, the thirst mechanism is so weak, it's often mistaken for hunger.


• Even MILD dehydration can slow down one's metabolism by 3%.


• Lack of water is the #1 trigger of daytime fatigue.


• Preliminary research indicates that 8-10 glasses of water per day can significantly reduce back and joint pain in 80% of sufferers.


• A mere 2% drop in body hydration can trigger fuzzy short term memory, trouble with simple math and difficulty focusing on a computer screen or printed page.


• Drinking 5 glasses of water per day decreases the risk of colon cancer by 40%, breast cancer by 79% and bladder cancer by 50%.

10 Ways To Boost Your Immune System

1. Exercise moderately, regularly. Just a walk around the block or a swim or a bike ride can get your circulatory system moving and working properly as well as release endorphins that can give you that feel good all over feeling.

2. Get a good night's sleep. Sleep is when the body has time to recover.

3.Stay well-hydrated. Keep the organs filtering toxins so no germs and virus have time to settle in.

4.Take Daily Doses of vitamin D to support T-cells which are key components to the immune system.

5. Replenish probiotics. Our digestive systems contain approximately 70% of our body's immune cells so keep that belly happy!

6.Garlic has a direct toxic affect on microbes that are bad for us.

7. Eat more veggies. Output is determined by input so make sure what is going in is good.

8.Employ herbal remedies such as echinacea and goldenseal.

9. Wash your hands often.

10. Botanicals such as plant immune aids found in olive leaf contain oleuropein which can overcome fever causing microbes.

*Info summarized from October 2010 Energy Times