Joe's Pila-T-Shop

Scoop of the Week: Pilates Stick

Scoop of the Week: Pilates Stuff I Love!

If you're like me, you probably cringe at late-night infomercials for products like the Pilates Ab Exerciser.  Manufacturers behind products like these make outrageous claims for their gimmicks while clinging to the name Pilates; seducing people with promises of an affordable Pilates experience.  I even found it on the web ranging in price from $18 -$45 along with reviews from disgruntled buyers claiming it to be the worst fitness product on the market.  YIKES!

Thank god for the latest piece of equipment to emerge from within our own community, The PilatesStick!  Have you heard about it yet?  As the company slogan claims, it offers "Real Pilates Without Limitations". I saw it in action at the Pilates Style Conference in Los Angeles last week and I can't wait to get one!

(PEAK certified Pilates instructor, Alison Bodhi)

It's the first portable Pilates apparatus that allows you to  perform Cadillac and Reformer exercises in your own home, office or hotel room. And you can literally carry it over your shoulder! Really... it comes with a bag! Plus, it's great for small studio owners who are interested in offering group equipment classes but are limited on space or financial resources. It's only $150, which I think is a steal!

(Susannah Cotrone, Romana Certified Pilates Instructor & "the face" of PilatesStick)

Here's what you get for $150:

• (1) Pilatesstick ^®
• (1) Pilatesstick ^® Mat
• (2) Foot Straps
• (1) Slastix Resistance Tubing
• (1) Foam Door Anchor
• (1) Full Body Basic Training     DVD
• (1) Stylish Pilatesstick ^® Bag

For a video demonstration, CLICK HERE!

Enjoy and...

Rock Your Powerhouse!

Kira

Athletic Pilates Neophytes

Joseph Pilates: the man, the myth, the legend

“How many beginners are amazed and chagrined (even trained athletes in the public eye) to discover how few (if any) Contrology exercises they are able to execute properly!” – Joseph Pilates

Here’s an embarrassing fact about myself.  It was the early nineties and I had been in the fitness industry for a few years.  I taught traditional hi-lo impact aerobics, body sculpting and hip-hop but was drawn to the idea of teaching Pilates instead.  So, I went to the Pilates Studio in NYC and told them that I wanted to sign up for the certification program.  Mind you, this was the current home of Romana’s certification program.  They asked me about my Pilates experience of which I had none; except for the mat classes I had taken in my early teens at The Dance Theater of Harlem.  Understandably, they looked at me as if I had eight heads.  I reasoned with them that I was a professional dancer, an experienced fitness instructor and surely strong enough and coordinated enough to absorb this new movement vocabulary.(My own ignorance is embarrassing)

But, ever determined, I listened to them and committed to the 60 Pilates sessions required before consideration into the program.  Like all the other new clients, they started me with the beginner system… and, to my surprise, it kicked my butt!  Surely, you can begin Pilates training with great body awareness and a measure of strength and coordination. But to truly embody Pilates and all of its movement principles is an incredible challenge… even to “highly conditioned” folks.  It was a life changing experience that made me even more motivated to teach. 

Joseph Pilates words above remind us that all new clients are beginners despite their fitness history.  A dancer or athlete might progress faster because of their keen body-awareness and ability to absorb cues, but we’d be doing them a real disservice to skip the foundation of the beginner system.  I remember from my own experience as a neophyte to Pilates, that I could use my “strength” to muscle through exercises. But my strength came from my extremities (arms & legs), not my “powerhouse”.  It took time and effort to re-train my neuro-muscular pathways to initiate movement from my core.  As Joe said, “Through Contrology you first purposefully acquire complete control of your own body and then through proper repetition of its exercises you gradually and progressively acquire that natural rhythm and coordination associated with all your subconscious activities”. 

It's up to us as Pilates instructors to challenge our new yet athletic clients within the beginner system. Plus,  we have to know when and how to systematically progress them.  I think that's part of the fun of teaching.  It never gets stale because each client's needs are unique and different. 

Rock Your Powerhouse!

Kira

Joe's Disciple: Jane Quaney

Joe's Disciple: a weekly Pilates teacher feature

(photo of Jane taken from article in Ventura  County Star)

Name:
Jane Quaney
Title/Position:
Owner/Instructor
Pilates Studio/Company:
Camarillo Pilates
Website:
www.camarillopilates.com
Certifications:
Body Arts & Science, YogaFit, PhysicalMind (mat)
# Of years teaching:
8

What I love about teaching Pilates: I love helping people to understand how their bodies move, and how that movement can be improved.

My greatest challenge as a teacher: My greatest challenge would be working with pain management clients. These clients are in severe pain, making it difficult to do the physical work and mentally challenging as well.

How I avoid burnout: I work half-days on Fridays & Saturdays since I work 6 days a week. Also, I took time to travel this year, taking 4 weeks off work.

My teaching goals: My goals include obtaining a specialty certification in pre- and post-natal exercise and bringing that to my community. Eventually, I would love to become a teacher trainer for BASI.

How often I practice Pilates: My practice is about 3 mat classes and about 3 equipment workouts per week.

When I’m not doing Pilates I’m…usually doing paperwork of some sort! But I try to spend as much time with friends as I can and travel often.

What “Pilates body” means to me: A strong, balanced, healthy body able to move with grace.

If I could ask Joe one question, it would be: Would you have modified the exercises and equipment as time went on, or would you have kept everything exactly the same as it was?

My favorite Pilates exercise: Twist on the Reformer

My least favorite Pilates exercise: Knee Stretch

My favorite Pilates book &/or DVD: Pilates by Rael Isacowitz

My inspirations: Kristi Cooper White, Jen Wood

My greatest achievement: Buying and moving my studio this summer!

My other passions, interests or areas of expertise include: Yoga, nutrition

My favorite T-shirt from Joe’s Pila-T-Shop: not sure, they are all great!

 

Get Vertical W/ Pilates: Upper Crossed Syndrome, Pt. 1

Muscle Madness: designing the Pilates body

As soon as a new client walks in the door I’m checking them out.  I’m already making lots of mental notes as we introduce ourselves, as I watch them fill out their intake form, as they describe their fitness goals and as I watch them walk to the mat, which is where I start all of my new clients.

Before they’re even supine and ready to start I can usually anticipate if a cervical pillow will be a needed and welcome support.  I kind of expect their surprise at the challenge of sitting upright for spine stretch forward, saw and the short-box series on the reformer.  With back muscles that are overstretched and weak coupled with abdominals that are tight and weak, trying to maintain a seated position (ahem, with good posture!) is hard. I know that when we go to the Cadillac for the Roll Back, their tendency will be to initiate the movement by collapsing into their thoracic spine (mid back) rather than using their powerhouse to roll sequentially from their lumbar spine to the base of their skull.  By the time we get to the High Chair for Pumping, they’ll be surprised at how difficult it is to keep their entire back on the frame.  When their ribs are on the frame, their shoulders round forward.  When their shoulder blades are on the frame, their ribs peel away from it.  They make the same discovery at the wall.   Great… they’re challenged and sweating and I’m giving them a safe workout!

I’m far from psychic.  But those first few minutes of checking out my client informed me of their upper-crossed syndrome.  My client presented with rounded shoulders and forward head posture which isn’t surprising because they work as a web-programmer and sit in front of a computer all day.   They also told me about frequent tension headaches at the base of the skull and an occasional tingling sensation in the arms.  It’s completely safe to start with the beginner system but here are some useful things to know about upper-crossed syndrome:

The muscles implicated in upper-crossed syndrome are as follow:

Hypertonic (tight & weak)             
Pectoralis Major                   
Pectoralis Minor               
Upper Trapezius               
Levator Scapulae               
Sternocleidomastoid   
Anterior Scalenes               
Suboccipitals
Subscapularis
Latissimus Dorsi

Hypotonic (overstretched & weak)
longus & capitus colli       
serratus anterior   
rhomboids
lower & middle trapezius
infraspinatus
teres minor

(Picture reprinted with permission of Erik Dalton)

Get Upright With Pilates 

The beautiful thing about Pilates is that, when taught progressively and systematically, it can restore balance between these muscle groups.  How? Pilates addresses the root of the problem before attempting to fix all of the symptoms. The root of this client’s problem is postural imbalance, which is directly related to a weak and unstable powerhouse (core muscles).  Compound that with hours probably slouched in front of the computer and you have a classic case of upper-crossed syndrome.

Our powerhouse is so important because it provides a muscular corset of support for the natural curves of the spine.  When the muscles of our powerhouse are weak, those curves are either exaggerated or diminished.  This, in turn, compromises the stability, mobility and function of our muscles, joints, tendons, ligaments and even our nervous system.

In the case of upper-crossed syndrome, the thoracic and cervical curves are exaggerated causing the shoulder blades to elevate and abduct while the head juts forward. This posture creates joint instability and diminishes range of motion at the shoulder and neck.  But when our spine is supported by a strong powerhouse, our shoulder girdle can re- claim it’s ideal position in the fight against gravity.   Our shoulder blades can glide on the back of our ribcage and our arm bones (humerus) can sit comfortably inside of our shoulder joints (glenoid fossa).  Our head would effortlessly float above our shoulders.  And we could stand tall... completely upright!

When we see clients with upper-crossed syndrome, of course we’re tempted to spew off umpteen cues to get their shoulder blades out of their ears and sliding down their back. Believe it or not, though, our primary cues should initially be powerhouse cues. If we neglect the powerhouse and instead hone in on ”fixing” shoulder girdle alignment, our client won’t have a fighting chance against gravity. With a weak powerhouse, there’s still no support for the thoracic or cervical spine.  Their shoulder girdle and head will continue to hang forward.  And unfortunately, they’ll probably continue to have tension headaches in the suboccipital region.  Plus, the tight pectoral muscles from their rounded posture will continue to impinge nerves causing tingling down their arms.  So, the key is to get our clients upright first.  But, what are the best exercises for a client like this?  Is there anything we should avoid in Pilates to prevent against exacerbating their postural imbalances?

Next week, I’ll suggest my ideas for an exercise progression that I think really works…

Rock Your Powerhouse!

Kira

Call Me Crazy! Pt. 1

Feel Good Fridays: giving back to self

Chronic injury was my wake-up call.  I used to workout at the gym 6 days/week doing cardio and lifting weights.  Plus, I was a professional dancer.  I looked as if I were in great shape and I seemed strong.  But I was plagued by one injury after another.  I had VAX-D THERAPY for a herniated disc, ARTHROSCOPIC SURGERY for the tear in my left lateral meniscus, REST & ICE for my medial and lateral epicondylitis (tennis and golfer's elbow), PHYSICAL THERAPY for rotator cuff issues and sprained ankles... have I missed a joint?  Needless to say, I was doing something wrong!

What Went Wrong?

My entire life as a dancer was all about pushing my body to the limits to achieve flexibility and to be in "sick shape" in order to book the gig.  I'd routinely crank my limbs beyond the pain-free zone, passively hang out in stretches for the duration of my favorite prime-time TV shows and contort myself into abnormal shapes and positions and hold them... all in the name of flexibility.  What I didn't know was that I was actually setting myself up for injury. All I knew was that I could whack my leg higher, and bend myself in half in almost every direction.  What dancer doesn't strive for greater "facility"? 

Call Me Crazy!

Benjamin Franklin said, "The definition of insane is doing the same thing over and over and expecting different results". But it took me forever to equate my crazy stretching techniques and intense weight training with the multiple injuries to my joints.  After all, I thought I was taking care of myself. Thank god for my discovery of Pilates and the decision to incorporate it as a regular practice in my life.  I gave up pumping iron for awhile and focused on core strength and joint stability through Pilates.   

Plus, I got an even more advanced education in muscles when I went to massage school.  I finally learned the physiology of muscles and how they respond to the crazy training techniques of my youth.  I learnend, for example, how prolonged, static stretching will automatically cause the muscle to recoil (contract) to protect itself from ripping.  It's called "myotatic reflex" and it goes into protection mode in about 3 seconds.  So rather than creating true flexibility, I was causing trauma to the tissue.  My version of effective stretching actually decreased blood flow to the area thereby depriving it of oxygen, nutrients and lymph. Thus, despite my good intentions, I was weakening the tissue.  And flexibility without strength is nothing.  So, as I watched TV while hanging out in my center splits, I was setting my body up for injury.  Then, I would hit the gym and lift weights with weak and unstable joints.  And that same unstable body was responsible for carrying me through my dance career.  Needless to say, I had countless career interruptions.

How To Stretch Effectively?

As I mentioned earlier, flexibility without strength is nothing.  The converse is true too.  So, in my quest to discover healing for my own body, I discovered Active Isolated Stretching.  It was a complete re-education in flexibility training for me and, like Pilates and massage therapy, it healed my body.  It's a full body system designed to restore postural balance while working with the body's natural, physiological responses to muscle lengthening.

In Part 2 of "Call Me Crazy!", I'll define Active Isolated Stretching and why it's proven to me to be the most effective technique to achieve flexibility and strength while restoring and maintaining joint integrity.  So, join me next Friday!

Rock Your Powerhouse!

Kira

We're Flowin' Like Joe!

Scoop of the Week: Pilates Stuff I Love!

So I arrived at the first day of the Pilates Style Conference to a bunch of "Congratulations!" Why?  Well, unbeknown to me, our "Flow Like Joe" tank top is sprawled across the pages of the current issue of Pilates Style Magazine. In the cover story, "Gonna Make You Sweat" written by Cristin Schult, she addresses how clients use sweat as a barometer for whether or not their Pilates session is a tough enough workout.  She explains the physiology of sweat and how you can intensify your Pilates session simply by applying Pilates principles such as precision and flow.

Then, in a 4-page spread, wearing our "Flow Like Joe" tank top, she demonstrates how you can also combine classical Pilates exercises with progressive fitness techniques for a fresh and unique challenge.  Thanks Cristin!

Click here to buy your "Flow Like Joe" tank top!

   (you can click on the photos to view a larger image)

 

 

 

Rock Your Powerhouse!

Kira

"Physical Fitness is the 1st Requisite of Happiness"

Joseph Pilates: the man, the myth, the legend

I think I just discovered one of my favorite quotes from Joseph Pilates.  In his book, Return to Life Through Contrology he states, "...as we mature, we find ourselves living in bodies not always complimentary to our ego."  I found that to be comical.  Being in my late 30s, I understand the ego blow of not inhabiting the same body I had in my 20s.  I'm sure many of you can relate.  But he went on to discuss how we allow ourselves to become de-conditioned to the extent that "our bodies are slumped, our shoulders are stooped, our eyes are hollow, our muscles are flabby and our vitality extremely lowered."  According to Joe, our physical condition is the direct result of our own lifestyle choices.  We choose to allow work and other responsibilities to crowd out the importance of self-care. 

January is the month that most of us "re-commit" to getting back into shape.  No doubt our health is important to us.  So, we muster up the resolve to workout regularly and change our eating habits.  I know I did.  Joe believed that "if you faithfully perform Contrology (Pilates) exercises... four times a week for just three months.... you will find your body development approaching the ideal, accompanied by renewed mental vigor and spiritual enhancement".  Maybe four times a week seems daunting.  But regardless the number of times per week you do Pilates, consistency is the key to experiencing results.  It's such a unique form of exercise because it's not just about burning calories or getting ripped abs.  It's a conscious form of exercise carefully designed to help our bodies function most optimally. And when our bodies are in optimal condition, it feels liberating.  It enhances every aspect of our lives; changing the way we look, feel and move in our bodies.  It boosts our confidence and lightens our spirit.  We have the energy, strength, flexibility and agility to just about anything; despite our age. 

Here are some of the benefits of Pilates:

- Improve strength, flexibility and balance.
- Tone and build long, lean muscles without bulk.
- Challenge deep abdominal muscles to support the core.
- Engage the mind and enhance body awareness.
- Create efficient movement patterns making the body less prone to pain & injury.
- Reduce stress, relieve tension and  boost energy.
- Restore postural alignment.
- Create a strong, flexible spine.
- Promote injury recovery.
- Increase joint range of motion.
- Improve circulation.
- Heighten neuromuscular coordination.
- Relieve back pain and joint stress.
- Correct over-training of muscle groups which can lead to stress and injury.
- Enhance mobility, agility and stamina.
- Compliment sports training and develop functional fitness for daily life activity.
- Improve the way your body looks and feels.

Hopefully, our health and fitness goals won't fall by the wayside in February.  Hopefully, we can maintain our resolve to create balance in our lives, realizing the truth behind Joseph Pilates' words when he stated, "Physical fitness is the first requisite of happiness."

Rock Your Powerhouse!

Kira

Joe's Disciple: Michelle Chauvette

Joe's Disciple:  a weekly Pilates teacher feature

Name: 

Michelle Chauvette

Name of My Pilates Studio:

Bedford Pilates & Pedaling

# of years open:
I opened the studio 1 1/2 yrs ago after purchasing a local pilates studio that I worked at. She was open for 5 years.

Website:
http://www.bedfordpilatesnh.com
My Certifications:
STOTT, ACE, Cardiolates(r) thru Pilates Academy International; SPINNING thru Mad Dogg Athletics
# Of years teaching:
7 plus

Inspiration for opening my own Pilates studio: I just love helping people meet their goals! And, I love the relationships that are formed thru this energetic, positive field!

Vision/mission for my studio is: for every woman to feel accepted in the skin they're in and to feel successful with exercise. Most women either feel intimidated or nervous about exercise but Pilates is for EVERY individual. I love when people tell me over and over "I just feel more put together" from doing pilates!

My initial fears: & still some fears....meeting the rent every month and making everyone happy!

If I knew then what I know now: I would have done things more simply..I had this vision and was too impatient to wait it out..I went all out and am in debt more than I'd like to be.

My favorite thing about owning my own studio: being able to create a program based on others needs/wants and having complete control to do so! I feel such a sense of accomplishment when I'm able to fill other peoples desires.

Useful skills of a successful studio owner: The most useful skill is having a great attitude and a pleasant smile. Be willing to LISTEN to other's needs and you can never go wrong. Marketing skills and business 'know-how' come last in this business...the key to retaining clients is the affect you have on them personally.

Services offered at my studio: Pilates, both mat & equipment, private and group training, fusion classes incorporating yoga & personal training w/pilates principles, specialty classes for equestrians, pregnancy, etc.; spinning, personal training, cardiolates (which is just like urban rebounding, pilates style), massage.

What makes my studio unique: A spa-like environment, friendly instructors and clients; small intimate classes with never more than 10 students; we offer cardio in conjunction with pilates so we are an alternative to the gym lifestyle. We cater to individual needs while keeping a personal approach by knowing each and every person by name whether it be in a class environment or privates.

How I initially got clients in the door: Thankfully, I purchased a (very small) existing studio so I had a baseline of clients (about 40). I moved the studio to a very high traffic area which helped tremendously! My sign was the #1 marketing tool as well as my website when we began. After only 1 1/2 years, we are almost a 'household' name in southern NH...there is only one other studio in the area which I don't consider to be a huge threat to my studio because their focus is more on physical therapy and gyrokenesis.

How I retain clients: Personalized approach and a variety of classes to choose from. Our studio is friendly, clean and unique compared to gyms/healthclubs that offer pilates in the area. Because we are a specialized studio, we cater more toward women than men but we do have a fair share of men. I would like to see more.

# of employees: I have 8 independent contractors.

What I look for in my instructors: Pleasant personality, training from a respected Pilates source, eventually loyalty & a good team attitude.

My greatest challenges as a studio owner/employer: finding qualified instructors!

My inspirations: the clients I meet every day. They keep me going and remind me daily why I love this business so much.

How I maintain my passion: The clients I meet every day! Without the relationships I form at the studio it would be a job like any other. The smiles on their faces, the results and excitement they bring each and every time I see them light the fire within me and remind me why I chose this field to begin with!

Words of wisdom or advice for future Pilates studio owners: Take a deep breath and soak it all in. Try not to let the business side of ownership get in the way of your dream. Sometimes, the behind the scenes 'stuff' that goes on can drain you. Remember the spark within you the day you chose to open the studio and how you felt when your first client walked through the door.

When I’m not running my studio I’m: a mom of 3 kids and 2 dogs running back and forth with my kids activities. I love photography and spending time with my family & friends.

One question I would ask Joseph Pilates: More of a comment/observation: I am amazed each and every day at the unique movements and the thought process for which he had in order to create such precise, involved & unique movements. I would love to be able to see what he saw and think what he thought as he molded and formed this amazing form of movement.

My mentors: PJ O'Clair from Northeast Pilates Certification Center, Hamilton, MA

My favorite T-shirt from Joe’s Pila-T-Shop:

Got Powerhouse?

MUSCLE MADNESS:  designing the Pilates body

Core strength and functional training have become relatively recent buzz-words in the fitness industry.  I say “relatively recent” because those concepts have long been at the foundation of Joseph Pilates’ system of exercise that he introduced to the United States in 1926.  All of Joe’s 500+ exercises are designed to help us discover the strength, postural stability, flexibility and stamina that comes when we source movement from our core.  In Pilates, we refer to our core as our POWERHOUSE.

Got Powerhouse?
I, personally, love the word “powerhouse” because it means “something of great energy and strength”. Plus, I love the connotation of the word “power” when it relates to our core. The definition of power is  “the ability to direct or influence the behavior of others”.  How appropriate for our Pilates practice since our goal is to train our core muscles to influence and direct the movement of our entire body.

So which muscles exactly make up our powerhouse?  Picture the muscles of your torso, hips and thighs from the level of your elbows to your knees.  That would include:

• Rectus Abdominis
• External Obliques
• Internal Obliques
• Transverse Abdominis (TVA)
• Erector Spinae Group
  
  • spinalis
  • longisumus
  • iliocostalis
• Multifidus
• Glutes
  • medius
  • minimus
  • maximus
• Pelvic floor
• Hip Flexors
  
  • Iliopsoas
  • Rectus femoris
  • Tensor fasciae latae
  • Sartorious
• Hamstring Group
  
  • Biceps Femoris
  • Semitendinosus
  • Semimembranosus
• Hip adductors
  • pectineus
  • adductor brevis
  • adductor longus
  • adductor magnus
  • gracilis

Scooping Your Powerhouse
That’s a lot of muscles to focus on in a 1-hour session, huh? So, where do we start? One of the elements that I loved about my Power Pilates Certification Program was the emphasis on training our clients progressively and systematically.  When training new clients, they stressed the value of first getting people to connect to their abdominals as their source of strength and stability.  In fact, they encouraged cues that were merely variations on a theme such as,  "Scoop your powerhouse.", "Initiate from your powerhouse", "Draw your abdominals in and up", "Deepen your abdominals"... you get the point.  Plus, we learned touch cues to help give clients the experience of drawing their abdominal wall "in" (stability) and "up" (length).

I can't even tell you how challenging it was at first to keep my mouth shut about all the other things I wanted to "fix" as I watched my clients struggle with what seemed like a foreign language to their bodies.  And that's what I had to remind myself of.  Learning Pilates is like learning a new language.  You can only absorb so much new vocabulary at a time.  So, at the expense of sounding like a broken record, I stuck with the Power Pilates "formula" and discovered that all of that repetition created focused intention in my clients.  "Scooping your powerhouse" was a single concept they could grasp and accomplish in their 1-hr session rather than feeling inundated and confused with too many cues.  Yep, all of that repetition re-programs the neuro-muscular pathways just like Joseph Pilates must've intended when he said that our "muscles should obey our will".   

I've found that by helping new clients focus on a strong abdominal connection, we can create a solid foundation for them to build upon.  That alone starts to transform the way they move in their bodies.  No longer do they rely on the muscles that tend to be "control freaks".  Instead, they begin to rouse the "slackers" into action and they're on the road to that coveted muscular symmetry created by Pilates that corrects postural imbalances, fosters efficiency of movement, and relieves chronic pain.   

Rock Your Powerhouse!

Kira
 

A Little Rub Down Does the Body Good

Feel Good Fridays:  giving back to self

I can't think of anything better than surrendering my body to the comfort of a warm massage table as my restless mind floats away to a stress-free space...when the room is quiet except for the tranquil sounds of new-age music and the room is delicately scented with diffused essential oils...when the skilled hands of a massage therapist intuitively know which muscles to coerce into relaxation and melt away any tension in my body...BLISS.

Many people consider massage a self-indulgent luxury.  But massage therapy, when performed by a skilled practitioner, offers some of the same benefits of Pilates; muscular balance, good posture, increased flexibility, improved breath quality, improved mental acuity and an overall sense of well-being.  It's incredibly grounding and a great way for people to re-connect with their bodies.  It restores the body, mind and spirit similar to what Joseph Pilates said about his work, "Contrology develops the body uniformly, corrects wrong postures, restores physical vitality, invigorates the mind, and elevates the spirit.

PHYSICAL BENEFITS OF MASSAGE THERAPY 

• Releases hypertonic muscles (overly contracted muscles a.k.a. “control freaks”) implicated in postural imbalances and helps restore muscular symmetry
• Stimulates hypotonic muscles (atrophied/overstretched/weak muscles a.k.a. “slackers”) 
• Increases flexibility & joint range of motion
• Improves posture
• Fosters healing of strained muscles and sprained ligaments; reduces pain and swelling; reduces formation of excessive scar tissue.
• Enhances athletic performance; treats injuries caused during sport or work
• Post-operative rehabilitation
• Eliminates or decreases chronic pain
•  Promotes deeper and easier breathing
•  Reduces blood pressure
•  Increases circulation, allowing the body to pump more oxygen and nutrients into tissues and vital organs.
•  Stimulates the flow of lymph, the body’s natural defense system.
•  Increased circulation of blood and lymph systems improves the condition of the body’s largest organ – the skin.
•  Releases endorphins – the body’s natural painkiller.

MENTAL BENEFITS OF MASSAGE THERAPY

• Reduces levels of anxiety, depression and stress
• Fosters peace of mind
• Creates body awareness
• Promotes a relaxed state of mental alertness
•  Helps relieve mental stress
•  Improves ability to monitor stress signals and respond appropriately
•  Enhances capacity for calm thinking and creativity
•  Greater energy
•  Enhanced sleep quality
•  Satisfies needs for caring nurturing touch
•  Fosters a feeling of well-being
• Increases awareness of mind-body connection

source: American Massage Therapy Association

So, rather than depriving yourself of a well-deserved massage, recognize how it will contribute to your overall well-being, health and happiness. 

Rock Your Powerhouse!

Kira