Wednesday 24 April 2019

Massage and mental health

Mental Health is something that affects every single one of us regardless of culture, race, income bracket, gender, ages and educational backgrounds. 

Mental Health is defined as a person's condition with regard to their psychological and emotional well-being. Investing in positive mental health and resiliency building activities helps to maintain our wellbeing. 

With 1 in 5 Canadians experiencing mental illness in their lifetimes. Even more shocking is that over 60% of these people do not access treatment largely from complications related to stigma. 


Slowly the conversation around Mental Health is changing. As a Massage Therapist, many of my clients come to see me as part of their mental health support system. I see a wide spectrum of clients from those actively seeking support for Anxiety management to those battling burnout and others who are looking for some time to relax and recharge. 

Today we are going to look at how Massage Therapy can help to support positive mental health.



Health Benefits of Massage Therapy

Stress Reduction
Reduces symptoms of Anxiety and Depression
Engages Parasympathetic Nervous system ( Rest & Digest)
Balances Hormones
Reduces Muscle tension and Pain 
Supports Proper Breathing
Supports the Immune System 
Supports the Circulatory System
Reduces Blood Pressure






Many of Massage Therapies benefits comes from its effect on the nervous system. Massage Therapy gets many of its health benefits from its soothing effect on our Sympathetic nervous system commonly responsible for our fight or flight reactions. As the body decreases the effects of stress responses we enter a state of relaxation. The relaxation response is the result of the body supporting the Parasympathetic nervous system which is primarily responsible for immune function, digestion and internal repair. It is necessary to spend time actively relaxing, known as active rest, and engaging your relaxation response to maintain mental and physical health. 





Massage therapy is able to promote relaxation through a calm environment and a treatment tailored to increase relaxation and comfort. Several studies indicate the benefit of hands-on therapies to help induce a state of relaxation. Therapeutic touch can increase an individual's awareness of their body. As a result Massage therapy can be used to reduce muscle tension and pain, which in turn decreases stress stimuli within the body further supporting relaxation. For many clients, Massage Therapy is an opportunity to dissipate the tension patterns in the body that can be a result of stress. 






If you are looking for a way to support your body during times of stress consider scheduling a regular massage. Talk to your practitioner next time you are in the clinic, we can help suggest treatment options and tailor your home care to your specific needs.  In my practice, I have many clients who see me purely for mental wellness. Some of these clients and I work directly on counteracting the effects of anxiety other clients focus more on relaxation and having time for active rest. 






Several other modalities including chiropractic, osteopathic care and acupuncture are also effective ways to support the parasympathetic nervous system and reduce muscle tension are available at the clinic. Each individual will have a different preference of modalities but it is important to find one that helps you feel comfortable and relaxed. 




As a Mental Health Advocate, I am involved in the Region of Waterloo's Ways to Wellbeing program to help support positive mental health in our greater community. Resources for this program are available within the clinic for free. To get yours contact me directly or speak to your Coach House practitioner.


Interested in learning more? I provide public and corporate health lectures. For more information contact me.

Megan Prenty RMT, YT
megan@thecoachhousetc.ca
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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. Hand on physical therapies have an important role in the management of mental health, however, they are no substitute for professional mental health specific support.



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Monday 8 April 2019

Stretches for Cycling



Whether you are a racer, ride trails, commute or just ride on the weekend it's important to know these 8 simple stretches to improve your ride! 

Cycling requires a flexed posture and a lot of repetitive movement through the lower body that can lead to tension and muscle pain when not balanced. Over time this muscle tension can lead to shortened or limited range of motion.

By lengthening the muscles the body can increase flexibility to regain postural balance. This also combats the formation of adhesions, fascial restrictions and protects proper circulation and range of motion.



Stretching is an important part of maintenance for your biking routine. It is helpful for recovery and injury prevention.




Here are 8 Stretches (and variations) to keep you cycling happily this season




Cat & Cow

Targeted Muscle: Spinal erectors (cervical, thoracic and lumbar)

How to Do: Stack hips over knees and shoulder over palms.
Cat: Tuck the chin in. Press into the palms allowing the shoulder blades to separate. Press the mid back up towards the ceiling.
Cow: Lift the chin, drop the breast bone towards the mat and squeeze the shoulder blades together. Press the belly button towards the mat. Inhale to cow, exhale to cat. Repeat slowly for 15 breaths.





Benefit: Cat and Cow are a great way to tune back into your breath and move your spine through flexion and extension. This is good after long rides or prolonged sitting to help reset postural muscles of the trunk.














Camel

Targeted Muscle: Hip flexors, Abdominals, Pectoralis major & minor, anterior neck

How to Do: Kneel on your shins, stacking ears over shoulders and shoulders over hips. Bring hands to low back and squeeze shoulders together, lifting the breast bone as the heart tilts upwards. Chin lifts as you lean backwards. Hold for 30 seconds.

Benefit:
Helps to open the front of the body including the neck, chest and hip flexor. Important to reset postural after rides and prolonged sitting.






Bridge


Targeted Muscle: Abdominals, Psoas

How to Do: Lay on your back with your feet on the floor and your knees towards the ceiling. Bring your arms out wide and tuck your shoulders underneath you. Push down through the soles of your feet, shoulders and back of the head.  Squeeze through your glutes as you lift belly and chest to the ceiling. Hold for 30 seconds.

Benefit:
This posture helps to tone and strengthen the hamstrings, glutes and lower spinal erectors. This posture stretches the hip flexors (TfL, rectus femoris) and opens the chest to reset biking posture.





 Hero


Targeted Muscle: Shin muscles, Quadricep muscles of the thigh, hip flexors (tfl, psoas), abdominals and pectoralis major.

How to Do: Kneel on your shins sitting back allowing the feet to open wider than the hips. Reach behind you and begin to lean back until you have a comfortable stretch through the front of the thighs and front of the body. If possible recline to your elbows or to the floor raising arms above head as you push the backs of the shoulders to the mat and allow the heart to lift. Hold for 30 seconds.

Benefit: Allows a stretch through the quadriceps and hip flexors while opening the chest and the front of the body.








 Bound Angle


Targeted Muscle: Adductor group (Muscles of the inner thigh)

How to Do: Sit tall, bring the soles of the feet together and let the knees fall open and gently pull towards the ground. Forward fold to intensify the stretch as needed. Hold for 30 seconds.

Benefit:
Helps to release tension the muscles of the inner thigh and that attach onto the pelvis.





 Lunge 



Targeted Muscle: Hip flexors & quadriceps

How to Do: Come into a lunge position with on hand on the side of the front foot while bringing the back knee to the ground. Tuck the chin in and stretch the spine long while squeezing the shoulders together. The front leg should have the knee stacked over the ankle. Lean the body weight into the front leg. Hold for 30 seconds.

Benefit: Helps to stretch out tight hip flexors and quadriceps while toning postural muscles.



Targeted Muscle: Hip flexors quadriceps

How to Do: Come into a lunge position with both hands on the inside of the front foot. Start to push into the baby toe side of the front foot and allow the knee to open away from the shoulder. Hold for 30 seconds.

Benefit: This variation helps to strengthen pelvic ligaments and the adductor attachments to the pelvis.

Targeted Muscle: Hip flexors & quadriceps

How to Do: Come into a lunge position and lift the torso to bring shoulders over hips. Lean the body weight into the front leg with the front arm learning on the quad for balance. With the back leg point your toes and pull them up towards the ceiling. If possible reach you hand/strap to the foot. Hold for 30 seconds.

Benefit: This variation isolates the deeper hip flexors like psoas as well as a release of the quadriceps muscles.









 Pigeon


Targeted Muscle: Bent leg: Piriformis, Lateral quadricep and hamstring. Opposite leg: Psoas

How to Do: Begin on hands and knees on all fours. Bring your left ankle behind your right wrist and gently lay your leg onto the floor in front of you. Let the right leg drop down on the floor extending behind you and feel the line of pull along the left hip. The body can stay activated by pressing through the hands placed in front of them and maintain a long flat spine. Tuck the chin in to neutralize the spine. Hold for 30 seconds.

Benefit:
This muscle helps to release tight glutes, piriformis and psoas- those hard-working muscles that attach to the pelvis.





Thread the Needle




Targeted Muscle: Piriformis, adductor (inner thigh) twist: Glute med/min



How to Do: Lay on your back, bring one baby toe to the opposite thigh. Gentle peel knee away from your chest. Add the twist by allowing the foot of your bent leg drop to the floor.


Benefit: This pose helps to release the muscles of the lateral pelvis (Gluteus Medius and Minimus) as well as piriformis. The twist allows a stretch through the lower lumbar spine.






If you are looking at taking up a new activity like cycling let your healthcare team help keep you moving. Getting a regular massage, chiropractic or osteopathic care can be great to support physical hobbies and athletic endeavours and help prevent injuries. Physiotherapy can be an excellent path for injury rehabilitation. Talk to your practitioner next time you are in the clinic, we can help tailor your homecare to your specific needs.



Megan Prenty RMT, YT
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.