At the Coach House we take a patient centered, hands on approach to healing. This focuses on the individuals ailments and creates a treatment plan specific to needs and health goals.
The newly renovated building is located in the heart of Uptown Waterloo. We have created a space that combines modalities found in a traditional clinical treatment facility and have added a sophisticated and comfortable atmosphere.
Monday 26 March 2018
Interested in looking younger and more radiant without having to do anything too invasive or toxic?
Cosmetic Acupuncture
Cosmetic acupuncture is an effective way to help remove facial lines and wrinkles from the face. The process involves inserting tiny, thin needles into precise facial spots to stimulate facial muscles and reduce lines. This is a painless procedure that protects the integrity of the skin. The needles simulate collagen production along with increase circulation to the area, thus a glowing complexion. A 1996 report in the International Journal of Clinical Acupuncture reported that among 300 cases treated in China with cosmetic facial acupuncture, 90% had marked effects with one course of treatment. Effects included: improvement in skin texture and colouring, increased elasticity, reduction of wrinkles and overall rejuvenation, not merely confined to the face. Dr. Jessica Gurske will assess your skin and come up with an individualized treatment plan to best suit your needs and goals. The course of the treatment can consist of 10-12 sessions done once a week to attain the optimal results. You may notice differences after one or two session, but typically the effects are noticed after 5-6 sessions. After the initial course of treatment, maintenance should be done once every 6 weeks, depending on the individual. What can cosmetic acupuncture help with?
Help to minimize or eliminate fine lines and wrinkles
Help to eliminate dark circles 'bags under your eyes'
Improve facial complexion
Help reduce double chin
Tighten pores
Gives radiance and glow to complexion
Reduces frown lines
Improves muscle tone
Can be helpful in treatment of chronic skin conditions such as, psoriasis, eczema and acne
Are there any risks?
This is a low risk procedure, similar risks are associate with acupuncture but you will be individually assessed prior to treatment. Small bruising is a possibility, temporary soreness and minor bleeding may occur with removal of the needles.
Ensure you are seeking treatment from a Naturopathic Doctor with training in cosmetic acupuncture to ensure the risks are minimal or none.
What would I expect during a treatment session?
It is recommended you show up 5 minutes prior to your appointment so you can remove your make up with our complimentary face washing station. Dr. Jessica will begin treatment with you lying down and listening to some relaxation music. To complete the treatment a natural cold pressed rose hip oil will be placed on your skin. This serum is high in carotenes, vitamin A and essential fatty acids to protect and restore the skin.
Remember your skin is a reflection of the body's internal health, so a full initial ND visit is highly recommended to address all aspects of health and maximize results.
It is time for you to take care of yourself. Book Now with Dr. Jessica Gurske.
Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for educational purposes only. This information shouldn’t take the place of seeing a Naturopathic Doctor or your primary care provider for individualized health recommendations.
This is a group of three muscles along the back of the pelvis. These muscles are the body’s largest and strongest muscles and are responsible for hip extension and helping to keep the trunk erect.
Gluteus Maximus is known for its size and thickness. Running along the back of the pelvis to the lateral leg at the IT band, it makes up the largest muscle of this group. Gluteus maximus is primarily responsible for extension of the hip. Gluteus Medius and Minimus are smaller muscles which run from the outer pelvis to the top of the femur and are primarily responsible for external rotation of leg when the hip is in extension.
Many postural concerns are caused by imbalances in the gluteal muscles. Often strengthening these muscles can help prevent unwanted side effects and postural related pain. Maintaining healthy glutes can also help improve athletic performance, particularly with jumping, balancing and speed.
Dysfunction in this muscle group is often related to muscle imbalances along the thigh, including tight hamstrings and tight hip flexors. Postural imbalances can lead to injury and lower back pain which is common with extensive sitting or standing. Athletes who participate in competitive sports often have issues with this muscle. The glutes are also usually tight in people who walk or run regularly, or spend extended periods sitting or standing.
Gluteus Maximus stretch:
To stretch the glutes, we must first isolate the muscles. Let’s begin with Gluteus Maximus. To isolate this muscle being laying on your back and bringing one knee over your chest. You may reach your hands to you shin and help compress it to feel a rounding through the low back and a line of pull emerge over your buttocks region. Hold this stretch when you feel a gentle pull along the same side buttocks for 30 seconds.
Gluteus medius & minimus stretch:
To stretch Gluteus Medius and Minimus, we will bring the hip into flexion as we bring our knees to the chest one leg at a time. To isolate these muscles, pull the knee towards the opposite shoulder while keeping your pelvis anchored to the floor. You will feel a stretch along the outer portion of your buttock - hold for 30 seconds.
Trigger point balls are helpful for manual release. To use a trigger point ball to release the glutes, begin by leaning on the wall or seated with the ball between you and the floor. Gently lean from side to side to allow the ball to roll along all aspects of the muscle and isolate specific areas of tension.
3. Piriformis
The piriformis muscle is located along the buttocks and runs from the sacrum at the back of the pelvis to the top of the femur in the leg. The piriformis is primarily responsible for external rotation and extension at the hip and it is important for creating stability during swing phases of walking.
A common dysfunction of this muscle is piriformis syndrome which comes from overly tight piriformis muscles and mimics pain patterns of sciatica. In some people the sciatic nerve is located between the muscle fibers of piriformis, leaving these people vulnerable to nerve symptoms when muscle tension occurs. Referral pain from trigger points in piriformis occur in people who commonly sit for prolonged periods.
There are multiple ways to stretch the piriformis muscle. To stretch on your back, begin with a bend through both knees with feet flat on the floor. Bring the baby toe side of one foot across the opposite thigh, gently peel your same knee away from your chest. You should feel a pull along the same side outer hip, to intensify the stretch you may bring your stabilizing thigh towards your chest. Wrap your hands behind the stabilizing thigh to support the leg. Hold a comfortable stretch through the outer buttock for 30 seconds and repeat on the other side.
Thread the needle stretch
Pigeon pose is another stretch which will help bring length to Piriformis. For this begin on hands and knees on all fours. Bring your right ankle behind your left wrist and gently lay your leg onto the floor in front of you. Let the left leg drop down the the floor extending behind you and feel the line of pull along the right hip. The body can stay activated by pressing through the hands placed in front of them and maintain a long flat spine.
King Pigeon (above)
Sleeping Pigeon:
Alternatively you may choose to bring your elbows to the ground and rest your forehead to make the posture more passive. In either posture, the hips should remain level and squared to face the front short end of the mat.
Trigger point balls are helpful for manual release. To use a trigger point ball to release piriformis, begin in pigeon pose with the ball between your outer buttock and the floor. Alternatively you can place the ball between yourself and a wall or the floor and lay the outer gluteal aspect into the ball. Gently lean from side to side to allow the ball to roll along all aspects of the muscle and isolate specific areas of tension.
4. Psoas
The psoas muscle is a deep hip flexor that joins the lumbar or lower spine to the femur of the leg. It begins on the transverse processes of the lumbar vertebrae, runs along the inside of the pelvic bowl and attaches to the inner femur. This muscle is primarily responsible for hip flexion and brings the leg forward in the swing phase of walking and running and has an important role in proper posture by assisting to align the pelvis.
Common dysfunction occurs when this muscle is weak and tight. Chronic sitting tends to increase contactures and tension in psoas. Weakness in this muscle is commonly associated with chronic or recurring back pain. This muscle is frequently used by runners, weightlifters, gymnasts. Pilates classes include a heavy focus on strengthening the psoas muscle.
In order to stretch psoas, the hip must be brought into extension. Here are two examples of possible psoas stretches.
The first picture illustrates a stretch for another hip flexor Rectus Femoris. To modify this stretch for psoas, you would simply assume a low lunge position. Unlike in the photo, the back leg could remain on the floor instead of pulled towards the glutes. This is because unlike Rectus Femoris, Psoas does not cross the knee or attach to the tibia. Ensure that you keep the spine long with the shoulders stacked over the hips while stretching, as this helps to encourage extension of the hip and creates a stretching sensation through the front of the thigh.When you feel a stretch deep along the inner pelvis to the inner thigh, hold for 30 seconds before repeating on the second side.
An amended version of wild child is another way to stretch Psoas. Begin in a downwards facing dog, lift one leg off the floor while bending at the knee. Keeping the hips facing down towards the floor begin to pull the floating leg behind you to the opposite side of the body. Feel a stretch deep along the inner pelvis to the inner thigh. Hold for 30 seconds before repeating on the second side.
Due to the location of the muscle origin along the lateral aspect of the lumbar vertebra, a stretch of psoas can occur with rotation of the trunk. Therefore a secondary type stretch in Psoas will occur when practicing seated or lying spinal twists. Hold for 30 seconds before repeating on the second side or alternatively turns slowly from one side to the next for 1 - 2 minutes.
Trigger point balls are helpful for manual release. To use a trigger point ball to release Psoas, you can place it at the front of your hip between you and the floor or a wall and gently move it across the very top of the thigh. You can also stand and use your hand to roll the ball across the front of the hip and top of the thigh.
While stretching is generally safe for everyone, it is best to talk to your doctor or medical health professional before undertaking a new exercise routine. This is especially true if you have any pre-existing conditions, injuries, or particular concerns. If you have questions about anything mentioned in this blog or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca
Wanting more resources like this one? Be sure to check out the blog post on the Lower leg as well as the Thigh self care. Be sure to follow The Coach House on Facebookand Instagram to keep in touch and get notifications of new blog posts.
Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.
This is a group of several muscles along the interior of the thigh. These muscles are responsible for squeezing the legs together. Common conditions include strains, particularly in athletes who participate in competitive sports. These muscles are usually tight in people who walk or run regularly. To stretch the adductors, bring the muscle to a place of length. With your leg out to your side, keeping the knee straight, bend forward at the hips. Hold this stretch when you feel a gentle pull along the inner thigh for 30 seconds. Trigger point balls are helpful for manual release. To use a trigger point ball to release the adductors, begin seated and roll the ball with your hand along the inseam of your thigh.
2. Hamstrings
The hamstrings are a group of muscles at the back of the thigh. This muscle group runs from the pelvis and across the knee at the back of the tibia of the lower leg. To contract this muscle bend your knee, reaching out to hold the foot behind you with your hip extended (straight). Hamstrings may become tight in people who are in a prolonged seated position such as students and desk workers. The seated position creates a shortening through the back body which, over time, reduces flexibility in the hamstrings. The most common injury to these muscles is a strain which often occur in athletes of running sports. Sprains in non athletes do occur and may indicate imbalances in the surrounding muscles. To stretch hamstrings we must bring length to these muscles. Pull one thigh towards the chest and straighten through the leg while flexing the foot. With your hands, reach back to gently pull your leg towards the chest. When you feel a gentle pull along the back thigh, hold this stretch for 30 seconds. Trigger point balls are helpful for manual release. To use a trigger point ball you can place it between the back of your thigh and the floor or a wall then roll the ball back and forth across the back of the thigh.
Quadriceps:
3.Vastus Lateralus & Vastus Medialis
This is a group of muscles at the front of the thigh responsible for knee extension (straightening). All four of the quadriceps attach at the base of the knee, but only three begin on the thigh: Vastus Lateralis, Vastus Medialis and Vastus Intermedius. These three muscles make up the deep quadricep portion as well as the outer and inner thigh muscles. Together, all four muscles make up the patellar tendon, in the middle of which floats your knee cap. Common conditions affecting the quadriceps include patellar tendinopathies, strains, and muscle imbalances. Patellar femoral syndrome is a muscle imbalance in which the outer thigh becomes stronger and tighter than the inner thigh and begins to pull on the kneecap, creating dysfunction in the knee and altered gait (walking). To stretch the quadriceps, the lower leg bends at the knee bringing the foot behind the body towards the muscles of the glutes and pelvis. This stretch can be performed from a lunge or standing position. When you feel a gentle pull along the front of the thigh, hold the stretch for 30 seconds. Trigger point balls are helpful for manual release. When using a trigger point ball to release the quads, you can place it between the front of thigh and the floor or wall. You can also start seated and use your hand to apply pressure so as to roll the ball across the top of the thigh.
4. Rectus Femoris This muscle makes up the superficial part of the quadricep group. Rectus Femoris runs from the top of the front pelvis and attaches to the lower leg just below the knee. This is the only Quadricep muscle that attaches on the pelvis and crosses two joints. This muscle is responsible for not only banding the knee but extending the hip. Muscle tension and contractions are common in people who are in a prolonged seated position such as students and desk workers. Muscle strains are also common in athletes who run or jump. To stretch the Rectus Femoris muscle, you would begin to stretch for the quadriceps with the knee bent behind you and then bring the hip into extension. This stretch can be performed from a lunge position or standing. When you feel a gentle pull along the front of the thigh, hold this stretch for 30 seconds.
Trigger point balls are helpful for manual release. To use a trigger point ball to release rectus femoris, you can place it at the front of your hip between you and the floor or a wall and gently move it across the very top of the thigh. You can also stand and use your hand to roll the ball across the front of the hip and top of the thigh.
While stretching is generally safe for everyone, it is best to talk to your doctor or medical health professional before undertaking a new exercise routine. This is especially true if you have any pre-existing conditions, injuries, or particular concerns. If you have questions about anything mentioned in this blog or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca
Be sure to follow The Coach House on Facebook and Instagram to keep in touch and get notifications of new blog posts.
Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.
When it comes to asian medicine, everything has a balance, a yin and a yang. Yang is bright, active, hot and loud, while Yin is dark, still, cool and quiet. From this perspective, everything can be viewed in opposing terms and it is this opposition that creates balance. One cannot exist without the other and each is constantly changing and transforming into the other, fluidly. For example, day (yang) cannot exist without night (yin) and day slowly transforms into night as the sun sets, while night slowly transforms into day while the sun rises
The menstrual cycle is another example of balance and flow that can be looked at in terms of yin and yang. Seeing the different phases of the menstrual cycle and how the different energies relate to the movement and flux of hormones gives us the opportunity to support these stages through diet, lifestyle, and activities like yoga. Yoga poses can be nourishing and calming, or energetic and stimulating. When people want to promote fertility, I will often advise them to change their yoga practices, especially if something like hot yoga is involved, to correlate with the energies of their cycle. Though the cycle will never be just yang or just yin, since they are always together forming balance, the first and second half of the menstrual cycle, pre and post ovulation, do have different energies.
Phase One:
Generally, the first half of the cycle occurs from menses to ovulation. This is a time of nourishment while the body focuses on
Studies show that women affected by painful menstruation can reduce symptoms and discomfort by having a regular energizing yoga routine. Several randomized trials report that having a 60 minute active yoga or exercise routine can decrease uncomfortable premenstrual symptoms such as abdominal cramping, abdominal swelling, and breast tenderness.
During this phase of the cycle it is best to stick to strength building and more active forms of yoga. This would include hot yoga, flow or power classes, as well as Hatha yoga. All of these yoga styles, which are very adaptable to the flexibility and strength of the practitioner, will help to build yang energy as they build endurance, muscle, and help support the cardiovascular system.
Phase Two:
Generally, the second half of the cycle occurs from ovulation to menses. This is a time of movement and energy- an egg is released and moved down the fallopian tube into the uterus. During this time, yang energy is at its peak. If pregnancy occurs, energy and movement continue to be high for cell division and embryo growth. If there is no implantation, yin begins to build and yang slowly drops again. This is a time where warming foods will help to support falling yang energy- think proteins again, vegetables (especially root veggies) and brown rice; avoid dairy as this is a very damp, cooling food. This is also a time where vigorous exercise should decrease and move into more nourishing forms such as yin yoga.
The yin aspect of the second phase is a great time to allow the body to restore and renew. This is a time to reduce the physical demands of the body.
In yoga there is always great debate on what forms of yoga, if any, are appropriate during menses. Yoga practices should reduce the yang energy and strain on the body. Some schools of yoga will recommend abstaining from inversion practices and higher intensity classes while others recommend a full abstinence from an asana practice. Like all things, we must find a balance. This is a time of moving away from high intensity practices and inviting more yin energy. During this part of the cycle, yin classes (which address not muscle tissue but instead connective tissue and joints) as well as restorative practices (which support a balancing of the nervous system and hormones) will help to promote yin energy. If a practitioner wishes to continue with a typical yang building class, it is strongly suggested that they shift the intention of their practice toward relaxation. In this case instead of pursuing the class with a typical 100% yang effort, focus should shift to promote the restorative and nourishing aspects of the practice, and physical effort should reduce drastically.
Pranayama or breathing practices during this phase are of particular importance to support gentle yin energy. Meditation and breathing practices support the grey matter of the brain where the neural connections occur as well as help to combat symptoms of anxiety and depression. A regular pranayama practice can help to balance stress signals on the body resulting in better hormonal regulation as well as increased relaxation.
Studies show that practicing pranayama can cause a reduction of pain symptoms in women suffering from painful menstruation. For an example of a simple but effective yin supporting pranayama technique view our post on Deep Diaphragmatic Breathing.
Examples of Restorative Yoga:
Supported childs pose
Supported back bend
Be sure to support yourself with bolsters and blankets so you are fully supported.
Hold each pose for 5-10 minutes.
Focus on belly breathing and relaxing the muscles.
If you have questions about anything mentioned in this blog or for booking contact us. email Jessica: Jessica@thecoachhousetc.ca email Megan: megan@thecoachhousetc.ca Be sure to follow The Coach House on Facebook and Instagram to keep in touch and get notifications of new blog posts: @coachhousetc
Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.
This muscle begins just below the knee and runs along the outside of the shin. The muscle belly makes up the meaty part of the shin before turning into tendon at the ankle, which then inserts into the sole of the foot. This muscle is responsible for dorsiflexion (toes pulling towards the shin) and inversion (sole of the foot turning inwards).
“Shin splints”(or Anterior Compartment Syndrome) and tendonitis are common dysfunctions that affects this muscle. Tibialis anterior tends to be tight in people who walk, run, or do sports which require balance and stability through the legs. Therefore it's important to make sure to stretch it regularly and ensure muscle length.
In order to stretch this muscle we must bring the muscle to a place of length and do the opposite of its function. To stretch Tibialis Anterior, bring the toes into plantarflexion and eversion. In other words, point the toes and try to pull the big toe further away from you while slightly lifting the baby toe side of the foot. This stretch should induce a line of pull up the front of the shin: once you find the line of pull, hold it for 30 seconds.
It can be difficult to stretch through this area, so using a trigger point ball for manual release can be helpful to isolate muscle knots.
2. Gastrocnemius
This is the superficial calf muscle. It runs from the back of the leg just above the knee and attaches into the achilles tendon at the back of the ankle, ending at the heel. This muscle action is to plantarflex (point) the toes and flex (bend) the knee.
This muscle is used a lot during fast movements like running, jumping, and even to an extent in creating stability while walking, standing, and balancing. Common conditions affecting this muscle are calf cramps or spasms, which often occur due to overuse.
To stretch Gastrocnemius, we must bring the muscle to a place of length and do the opposite of its function. Stretching this muscle occurs by extending the knee and bringing the toes into dorsiflexion. In other words, straighten the knee and bring the toes towards the shins. Another great way to stretch this muscle is using stairs. Place your toes along the edge of the stair; while hanging on to something stable, begin to drop your heels towards the lower stair. These stretches should induce a stretch up the back of the calf. Once you find the line of pull, hold the stretch for 30 seconds before releasing.
Trigger point balls are helpful for manual release. To use a trigger point ball you can place it between you and the floor and gently roll it up the back of the calf.
3. Soleus
This is the oft forgotten deeper calf muscle. Soleus runs from the back part of the lower leg and attaches into the achilles tendon at the back of the ankle, ending at the heel. This muscle action is to plantarflex (point) the toes.
Soleus is used primarily in standing and stabilizing the leg, as well as during fast movements like walking, running, and jumping. This muscle is also important for helping venous blood return from the lower limb to the heart. Common conditions affecting this muscle include calf cramps or spasms, which often occur due to overuse. Other conditions include compression syndrome, which affects the back of the leg.
To stretch Soleus, we must bring the muscle to a place of length and do the opposite of its function. Stretching this muscle occurs by isolating it from gastrocnemius, so you must start with a bend through the knee and then bring the toes into dorsiflexion. In other words, bend the knee and bring the toes towards the shins. Another great way to stretch this muscle is using the stairs. Bring the toes along the edge of the stair, while hanging on to something stable, and keeping a bend through the knees begin to drop the heels towards a lower stair. These stretches should induce a stretch up the back of the calf. Once you find the line of pull, hold the stretch for 30 seconds before releasing.
Trigger point balls are helpful for manual release. To use a trigger point ball you can place it between you and the floor, keeping a bend through the knee gently roll it up the back of the calf.
4. Peroneal Group
This a group of three muscles that run along the outside of the lower leg. These muscles help with balance and stability. Typically, stretching the calf muscles Gastrocnemius and Soleus as well as Tibialis Anterior, will address the peroneals. Applying pressure on a trigger point ball with your hand along the lower half of the outside of the leg will help to manually release through these muscles.
While stretching is generally safe for everyone, it is best to talk to your doctor or medical health professional before undertaking a new exercise routine. This is especially true if you have any pre-existing conditions, injuries, or particular concerns. If you have questions about anything mentioned in this blog or for booking contact email Megan directly by e-mail: megan@thecoachhousetc.ca.
Namaste. Megan Prenty RMT, YT
FB & Instagram @Sentientbody Be sure to follow The Coach House on Facebook and Instagram to keep in touch and get notifications of new blog posts: @coachhousetc
Disclaimer: The information contained in these topics is not intended nor implied to be a substitute for professional medical advice, it is provided for general educational purposes only. This information shouldn’t take the place of seeing your primary care provider for individualized health recommendations.
This is a low risk procedure, similar risks are associate with acupuncture but you will be individually assessed prior to treatment. Small bruising is a possibility, temporary soreness and minor bleeding may occur with removal of the needles. 
