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

Tips to Relieve Sinus Problems

Sinus Troubles are running rampant this time of year. We are rushing in and out from the warmth of the dry heat in our homes and offices to colder temperatures outside. Sinus problems can lead to further infection, so it's a good idea to do what you can to maintain sinus health.








Consider some of these suggestions to help comfort your sinuses and keep the cold and flu viruses at bay:

• A Sinus Rinse, such as a Neti Pot is a great way to maintain clean sinus passages.

• A really great aroma therapy oil is Tea Tree Oil. It's easy to find and can be used for multiple purposes. I think it's best function is cleansing virus germs.

• Another great remedy is Sea Salt or Epsom Salt in a small baggie or jar sprinkled with a little lavender, peppermint and eucalyptus. Have a sniff every time you feel stuffy. Add your Tea Tree to this blend as well. You can also put this salt into a bath. Not only will the aromas continue to work, but the salt will help with aches and pains.

• Facial, Scalp and neck massage can help with Sinus flow as well as there are many sinus drainage passages throughout these regions. Especially TMJ Work. Usually, tight jaws can lead to tightness in the neck, shoulders and scalp.

• You may want to consider nutritional counseling. What we put in our bodies plays a huge role on what we get out. sometimes changing one single thing we are eating or drinking can make a world of difference and there is usually a tasty alternative.

Most importantly, always do what you can to keep your immune system strong!

Fill me in on what you do to relieve sinus issues:)

Stretch of The Week

Stretch: Doorway Stretch

Instructions: Place arms on either side of doorway in the "field goal" position and lean in with one foot in front of the other. You can move your arms up and down the doorway to reach different parts of the shoulders and chest.

Who would benefit?: EVERYBODY!!! Those who drive, read, hold and carry babies and/or small children, talk on the phone, work at a computer, cycle, massage, sleep etc. We all do one or more of these activities and maybe some not listed and they all contribute to tightness in the chest which can lead to medial rotation and can cause problems in the shoulders (posterior and anterior), neck, down the arm and long-term can even effect the positioning of the hips.
So, EVERYBODY add this stretch to your daily "to-do" list!


When to do this stretch?: Ideally, every time you walk through a doorway, make a habit of using this moment to stretch and think about your posture. Realistically, 2-3 times per day, holding 15-30 seconds each time will increase your flexibility, remind you of proper posture and surprisingly give you a little burst of energy as you are aligning your body properly so it can flow better!

Precautions: If you have previous injuries in the neck, chest, shoulder or arm and feel this stretch aggravates those existing conditions, discuss this with your massage therapist before continuing this stretch in your routine. There are modifications that may need to be made for this to work for you.

Menu of Services

Massage

Therapeutic
60 minutes $70
90 minutes $95
120 minutes $125
Packages available to make long-term care plans more affordable

Pregnancy (Treatment available from first trimester to postpartum phase)
60 minutes $75
90 minutes $100
Packages available and can include massage for Mom, Partner and Baby

Reflexology (Full Body System)

30 minutes $35
60 minutes $60

Spa Therapies

Aroma Wrap - Treatment includes a dry exfoliation to improve lymph flow and remove dead skin cells, a hot oil aromatherapy massage followed by being draped in moist hot towels and wrapped in warm blankets. Wrap lasts for 15-20 minutes and helps moist heat to penetrate skin to help loosen tight muscles and comfort sore joints. During the wrap you will receive a scalp and facial massage to relieve tension and encourage total relaxation.
75 minutes $90

Body Glow - With your choice of salt or sugar mixed with warm oils with the aromatherapy you prefer, You will receive a full body scrub followed by a lotion application.

Mud Wrap - Treatment includes full body Botanical Mud Massage followed by being wrapped in warm blankets. Wrap lasts for 20 minutes during which you will receive a scalp and facial massage to insure the ultimate relaxation experience. Mud detoxes externally, meaning it pulls toxins out of the body and is a great treatment for sore muscles, minor swelling, general detox and stiff joints.

Spa Sampler - A treatment for the back including a Scrub of your choice, hot Aromatherapy Massage and Botanical Mud Mask.
60 minutes $75

*All Services can be combined for Double or Triple Treatments and are subject to discounts based on the number of service. Please book in advance for multiple treatments.

Email me for Current Specials, Discounts and Package Pricing: callierfritts@gmail.com

Live Well,
Callie Fritts L.M.T.