Upper Back Stretch: A common need among Cairns’ residents

More than likely when a Cairns’ resident visits the Harmonics studio, their massage needs include stress release of the upper back area.

The upper back muscles attach to the shoulder blade (scapula) and the posterior of the thoracic rib cage. It is not unusual for these large muscle sheets to become irritated (myofascial pain).  Pain in the upper back may be due to past trauma, sudden injury, chronic poor posture or overuse.

Upper back pain is very responsive to massage and stretching. Lymphatic massage can help to prevent and relieve muscle soreness. Trigger point palpation of the proximal and distal attachments can relieve stiffness an d improve circulation to the area of congestion. Yoga and power stretching (core stretching) will also be of benefit to increase flexibility of the area. The video below provides a brief how-to-stretch demo for the upper back:

A complement to these manual treatments are a rich supply of bioflavonoids in the diet, found in good quality green tea and pesticide free dark green leafy vegetables. It is also essential that you remain hydrated, so monitor your water intake to around 8-12 glasses (i.e., 250ml per glass) each day.

Recommended Reading

Neck and Shoulder Pain

Upper Shoulder Tension Relief with Joint Mobility~ The Renegade Health Show

Parents! Personal Training is Not an “Extra”: Use Your Lifestyle to Create Change

Yesterday while catching up with a friend (and client!) the topic of financial pressures for families came up. My friend pointed out that for many parents, personal training and massage is seen as an “extra” cost.

We at Harmonics emphasize that your current lifestyle can be used to create change~ health & well being are not extras! they are essential elements for a quality life. Your weekly shopping trip is an opportunity to have a 30m walk, and to educate the kids about how to choose foods and manage a budget.

This activity can be complemented with daily water intake, adequate sleep/naps, and nutritious food choices. The dollars not spent on low nutritional foods can be redirected to celebrating achieving your families health goals.

For example, treat yourself to a 10 or 25m massage instead of one that is an hour. The release of stress and time out for yourself is necessary for those who spend most of their time giving.

Kristinia at Loving Heart Mommy shares with us how keep  on with our efforts to “put a lil’ heart” into all that we do. Her yummy and nutritious review of iLunchbox has a wealth of handy info to aid parents coordinate their current habits with healthy lifestyle changes.

How do you reward yourself at present? What ways do you take time out for yourself at the moment? Can either of these activites redirect dollars toward massage or personal training to support your lifestyle goals?

Sciatic Nerve Pain: Relief with At-Home or At-Work Techniques

The pain from pressure on the sciatic nerve can be excruciating! Read on to discover some tried and true self-treatments at home/at work for releasing pressure on the sciatic nerve. Pain is a sign from the body that something must be attended to. These brief remedies will aid relief of symptoms and support ongoing treatments from you massage/physio therapist.

Of course, see a qualified massage therapist or physiotherapist to ensure a correct diagnosis.

The sciatic nerve originates in the area of the spine known as the  sacral plexus; an anatomical term to mean the bundle of nerves near the base of your spine (within the lower lumber to sacrum are; L4-S3). Here is a picture to help you visualize:

Sciatic pain radiates from the buttocks down the back of the leg. Irritation and/inflammation (pain!) of the nerve occurs when the nerve is “entrapped” somewhere along its path. Here is another pic to be sure we are all on the same page…

A very common cause of sciatic pain is tension in the buttocks (yes~a pain in the bum!).

Slow and deep movements across the area of your sole using your thumb, just before your heel work best here. Alternatively, while sitting at a desk you could use a tennis ball under your foot.

The area is shown in red below:

Dewey Nielsen, a strength coach in Oregon, provides a simple yet effective exercise video (see below) for “Nerve Flossing”. When the head is bent forward the spinal cord is pulled one way, when the leg is extended, the cord is pulled back. CAUTION: go slow! There are times when the sciatic nerve has adhered so forcing the movements can cause damage or exacerbate the pain. Refer to Dewey’s article on sciatic pain for instructions to the video:

Share your stories of sciatic pain, causes and relief…

Recommended Reading

Sciatic Pain Relief

The Sciatic Nerve: The Nerve of Reflexology

Hello world!

Harmonics: Massage, Train & Motivate has arrived! One-to-one consultations are now available in Cairns and online for those committed to real lifestyle change.

Jarek Sevcik has a Masters in Physical Education, has coordinated military boot camps and, when not traveling, works with his parents at their holistic spa and retreat in the Czech Republic. Char (me has a degree in Psychology, is a Lifestyle Mentor and enjoys being a tutor for university students.

Harmonics can plan a relaxation and/or personal training program that works with activities that you already do each day, and with food choices that you currently make.

Whether it is a one-time self reward or a commitment to long-term change, Jarek & Char at Harmonics (as well as their network of lifestyle mentors within the Cairns community) can support your steps to success.

Massage for weight management, musculoskeletal support and definition, healing and recuperation.

Personal training to maintain physical abilities, physique and mental health.

Boot Camp for military standard physical and mental living. 3 months of intensive learning and training;  nutrition, movement and cognitive change. Youth are welcome to keep up!

The basics as well as finer details for healthy Nutrition and Lifestyle choices are cross-referenced with your existing shopping habits. One of the programs at Harmonics combines a monthly shop, meal prep and “move it” fridge overhaul. Guest chefs are invited to show you, one-to-one, how to shop, store and prepare wholesome meals and tasty treats.

How much fun are Mentor endeavors! Come join us at Harmonics for change that is in harmony with what your body needs, and what you expect from life.

What do you see as your goals for physical and mental health over the next 3 months? Share with a comment below…

And, come and enjoy! It doesn’t matter if you need a training lesson or a massage.