Photo by Kyle Glenn on Unsplash
What do to at home during COVID-19
This message is for those of you who are at home right now.
For these who are in the field taking care of us - Thank you for your hard work, if we could we would be out there along with you helping out the community!
It is a challenging time for everyone. It is not necessary bad but we have to live differently now - at least for a while! And it is hard because we have to change habits and prioritize more than ever, and change our routines. That has been, is and will always be my goal when it comes down to our body.
Now, because of our current situation, I believe you will understand this more easily - you have to change your way of living in order to stay healthy. It is the same challenge you will face when you want to be pain free! If you would have told me that soon we would actually have this TIME for ourselves and the fast pace, traffic and craziness will turn into quiet family time, I would have laughed at you. But it is happening right now! WE are all in this together! Let"s take advantage and turn it into a positive outcome!
Let’s do 9 things that we never have time for!
Stretch before you get up from bed - no alarm or rush to get ready for work and kids for school.
Use your comfy tennis shoes - walk at least 10000 steps a day, run, bike - be more active than before the "Shelter in place" (do not ignore all the rules to stay safe and protect the others)
Read the books you were planning to read, catch up on favorite shows
Do some spring cleaning
Enjoy some gardening
Get to those projects that have been postponed for different reasons
Spend quality time with your loved ones (or at least those that are in your household)
Enjoy your home which is the 2nd place you spend the most time in your life after your work place
The most important is the last - there is no excuse to not take care of your body, even at a time like this. If you have been experiencing some pain, now is the time to look closer and find solutions!
Right now, we can not go to massage, acupuncture, physical therapy or any other services unless it is urgent. But that does not mean we can not find the resources and continue to do the right thing for our health goals - to stay healthy and be pain free in order to do what we love!
I am offering a free consultation regarding health concerns or questions you may have. I promise, you will not be left without help and guidance, I will create a plan for you and show you how to get where you want to be! E-mail me at gabriela.and.you@gmail.com today and let’s talk!
Happy body, happy you
Photo by Steve Halama on Unsplash
6 Ways to avoid pain
Craniosacral Therapy
Commuting & Stretching: A great match
I know for a fact that commute time is not fun. It is frustrating, stressful, a total waste of time - sitting behind the wheel for 1-3 hours while you have to do so many other things. Darn, such a waste.
Let’s turn it into a positive thing!
Most of the time you don't have a choice - you have to go from A to B and it will take you a number of hours!
Here are 5 things to do to make it beneficial for YOU!
Listen to your favorite music - it will bring your spirits up - you can even dance in the car! Or wiggle, really!
Listen to an audiobook, a podcast, the news - anything that interests you that you might not otherwise have time for during the day. Hello, multitasking!
Think about your day - how did it go, what could you have done better, what did you achieve, what was GOOD and how can you enforce more of that good stuff. I do this a lot , somehow this is the time I can concentrate and think - some of my great ideas have come from behind the wheel. You can too! Turn it into ME time!
You can practice breathing - This refreshes your mind and body by bringing more oxygen and increase in the blood flow - you will feel revitalized. It might be awkward at first but at least you are alone so you don’t have to worry about anyone watching or judging!
Do some stretches - when I say that to my clients most of the time they are surprised. How can you do that while driving? Very easy, you just need to be creative.
12 ideas for stretching and moving behind the wheel while commuting to and from:
Tuck your chin in, make the back of your neck longer by pushing up with the top of your head and hold for 5-10 sec, do it 2 times.
Tuck your chin in and slowly move it to the right, go back to starting position in the center and then move it to the left - only about 2-3 inches to the sides, go slowly, repeat 2-3 times
Tuck your chin in - from this position bend your head to right (think about your ear going towards your shoulder), then go to neutral position back to the center and then to the left - do it very slowly and in a very small range. Don’t overextend.
Shake your shoulders. Shrug your shoulders. Just move them around.
Bring your shoulders up towards your ears, hold for 5 sec and slowly bring them down - repeat 2-3 times
Circle your shoulders in different directions - keep them loose - this is not an exercise, it is to release the tension.
Move your back away from the back of the seat at about 10 inches, bring it back to the seat and press it against the back of the seat - hold for 5 sec, repeat 5 times.
Squeeze your glute muscles, hold for 5 sec and release, 10 times
Rock your pelvis back and forward, just an inch or so, 10 times
Let your knees fall out and relax instead of holding them tight and rolled in
You can do heel raises, ankle circles, toe crunches with your free leg - you can figure out how if you believe this will be helpful for you - it is easy!
You can stretch your shoulders, forearms, wrists, fingers, feet. You can be creative and find other options as long as you are committed to do something for yourself for the time you are stuck behind the wheel!
Take advantage of this time and use it for yourself - you can turn your commute time into a bit of fun!
I just wanted to bring this to your attention - the rest of it is in your hands!
Happy feet, happy you
Everybody will agree that if your feet hurt, the life is not good! I am sure every one of us has had a moment when we wanted to take off our shoes - right now! And oh, boy, it feels like you were just reborn or you took a mountain off your shoulders!
Roles of the feet
Your feet carry you around, carry your weight and they connect you with the ground, map of your organs with a lot of reflexology points.
They handle a ton. Heavy duty responsibilities. If something goes wrong with them, you are in trouble. You are at a higher risk of injury already.
Lets start with the first thing you need to provide for your feet - good shoes! Shoes highly affect your feet's health and also your overall health which is one of the key points for a good posture and proper movement patterns.
5 things to have in mind when it gets down to make the right decisions
Buy comfortable, good quality shoes for everyday and work outs - they are your feet's bed and you want them to be extra comfy. Do not ignore the fact that your feet spend more than half a day in shoes. Do not go by famous brands, fashion or advertisement. Find your shoes.
Start wearing them for a few hours at first and increase the time in them slowly and gradually. Breaking in your feet and your body, smooth transition over a couple of weeks, your old ones will last longer and your body and feet will have more time to adjust to the new ones smoothly - make them yours.
Buy 2-3 pairs and alternate them every day. This increases their life, you will enjoy them longer as well as give them a rest and time to dry (moist damages the material). Something else - mix and match them with different outfits - boom!- welcome variety and spice up your appearance to the world.
Replace them as soon as you notice any wear or tear signs - that means you are ready for new ones. They already lost their support, shape and comfort. They are not serving your needs anymore. The average life of your shoes is 8-12 months or 300-500 miles but depends on the following:
your weight
how heavy is your step
what activity you need them for
how often you use them
the care you provide for them
biomechanics of the body
Take good care of them - give them time to dry to avoid fast moist damage and deformity.
What happens when your shoes lose their qualities:
less re-bounce of the midsole
less impact protection when foot strikes the ground
less shock absorption during activity
less arch support , less achilles and ankle support - everything is less
How this affects you:
Changes your form, how you carry your body and perform activities
Unlocks compensatory mechanisms - weight distribution, muscle balance and body alignment- more muscle and joint stress
The lack of support makes your activity unsafe - balance challenges you even more than usual
Blisters, callus build-up
More aches and pains, more soreness
Higher risk of injury- nothing goes right and therefore you are not happy!
Go and check on your shoes - are they still good or do you need to go shopping!
To be continued..
Happy feet, happy you
Photo by Steve Halama on Unsplash
A fresh start to your morning routine
Give your body some love!
When you wake up in the morning you do not want to get up! Use this moment to prepare for the day. Give yourself a moment of pampering your body and soul for better start. Awaken the body and give it a smooth transition from rest to action. That will have a great impact on how you feel about yourself and how you will approach the busy day ahead of you.
It is a new day and it will be great! Say that out loud and believe it. Now follow these simple steps:
- Lay on your back.
- Close your eyes - start the day with a smile!
- Enjoy the peace, warmth and comfort of your bed!
- Take a deep breath and feel your body melting into the bed while exhaling.
Isn't relaxing and inspiring?! Now continue.
- Bring your arms overhead, start reaching up with them and pushing down with your heels - feel the stretch through the length of your body.
- Do it slowly and enjoy the awakening that’s happening.
- Do some calf stretches (bring the feet up and push down with heels)
- Do some fingers squeeze (fists)
- Shrug your shoulders, bring them forward and then squeeze your blades a few times while you bend both knees and move them left right slowly.
Slowly get up!
Your crazy busy day starts now and you are ready, you are happy, you are awesome!
Photo by Ekaterina Kasimova on Unsplash
Prioritize Your 2020 New Year Resolutions
Lymphatic drainage therapy
Today is my birthday and I’d love to share my personal intake about one of the services I provide that has a great impact on your body’s ability to return to optimal health.
The Lymphatic system is closely associated with the cardiovascular system. It is a network of vessels with branches that reach most of the body's tissues, assisting in circulating body fluids. Lymph returns protein molecules back to the bloodstream( excess protein in the interstitial space draws and retain water and causes swelling) and transports waste products of metabolism, dissolved gasses, excess water, bacteria, viruses, that may have entered the tissue fluids, to lymph nodes. After filtration in the nodes, the lymph, through lymphatic trunks and collecting ducts, connects with the veins in the thorax. The spleen, tonsils and thymus work as defenders as a part of the Lymphatic system.
The lymphatic pathways start with closed-ended tubes - lymphatic capillaries which merge and form the lymphatic vessels.
The lymph( (like the venous blood) moves only upward and one way - from the peripheral of the body to the venous system before it is returned to the bloodstream. There are valves through the lymphatic vessels to prevent the lymph to back flow. Since there is no pump like the heart for the blood circulation, the lymph passively moves and needs stimuli for flow increase. These forces come from the activity of skeletal muscles and the breathing movements. Remember - The lymph flow is upward and the force created from respiration and muscle contractions that has to help, is on the opposite direction of the gravity force, which is pulling downwards - a very important reason to EXERCISE!
Any condition that obstructs and interferes with the lymph flow results in congestion, stagnation, edema - inflammation, vein insufficiency, infection, lymph nodes removal, SITTING or STANDING for long time, living in constant street, stationary or sedentary life style.
Lymphatic Drainage therapy is a gentle rhythmic manual technique that cleanses and regenerates tissues and organs by flushing toxins and impurities to achieve faster recovery and healing or to keep the immune system strong and healthy ( depends on the reason of choosing this type of body work). It is gentle because the capillaries are structures located superficially in the skin and a lot of pressure instead of opening the vessels and stimulating the flow will have a reverse outcome!
It is much better the whole body to be worked on, instead of only on and around the restricted by swelling area. Why?
Based on the fact that lymph flows only one way through vessels that it is impossible to release the affected area without moving the lymph around to provide space for the extra lymph to be flushed away from it. Imagine a pipe with one open end clogged all the way to the bottom. How would you empty it? You need to start from the open end in order to get to the bottom to be emptied - correct?
How does Lymphatic drainage therapy benefit YOU?
creates sensation of lightness and freedom
improves cells nutrition, helps the skin maintain tone and youth
stimulates and accelerates lymphatic fluids flow
boosts the immune system- reduce in flu.cold and allergic reactions
assists body with cleansing from toxins and waste products - great to combine with body cleansing to speed up the process
reduces inflammatory agents in the soft tissue, relieving pain accelerating healing
reduces muscle recovery time after exercise or competition - great for very active bikers, runners, athletes
lowers the activity of the sympathetic nervous system ( stress related symptoms) - heart rate, blood pressure, vessels constriction
Some signs that might be telling you toxins are building up in your body and the lymph flow is not efficient:
water retention
bloating
cellulite
edema related to injury
lymphedema
headaches
fatigue
sinus infection, congestion
swollen glands, hands, ankles, feet
puffiness of face, eyes
Swelling can harm the whole body, if not treated can cause increasing in inflammation, compressing the surrounding tissues and decreasing their normal function. All that can lead to further complications and will need a longer time and more effort to recover.
There are contraindications for this modality I would like you to know:
acute inflammation, recent thrombosis, cardiac insufficiency, renal failure, malignant tumors
Having in mind all of the above, why not considering Lymph drainage sessions to return to optimal health or just stay healthy!
Look at the lymphatic system as the cleanser and defender of your body and in addition to everything else you do for your health, Lymphatic drainage will help your body function easier, become healthier, stronger and more resistant to infections and sickness.
Restore or maintain your well being!
What else can you do to boost the Lymphatic system, help the lymph flow and keep the vessels healthy?
Thanks for reading!
Thank you to these lovely photographers for sharing their art with the world —
Photos by in order of appearance:
Photo by Miguel Perales on Unsplash
Photo by Jamie Coupaud on Unsplash
Photo by Amanda Jones on Unsplash
Pregnancy
It’s a short time of our lives but the most important for both - you and your growing baby!
As you know, the body goes through so many physical, mental and emotional changes but you might not understand how they affect the body and why you are experiencing symptoms which you have never had before - lower back pain, hips pain, swelling, shortness of breath, weight gain, postural, vascular issues, high blood pressure, leg cramps, anxiety - it could be anything and everything.
The good news is that all of them will disappear shortly after giving birth. But most ladies choose to deal with them on their own, hoping and praying, that they will end soon. They only reach out to professionals if/when the symptoms go beyond their tolerance. Why wait?
There are so many tips and tricks to ease the symptoms, to lower the risk of injury and to make you happier! Why struggle?
Your baby needs the healthiest environment
to grow and develop.
Along with healthy food choices, revitalize your health with proper professional bodywork, exercise and alternative treatments! Help your body go through the pregnancy as smooth as possible!
Do not wait for the discomfort to turn into pain and ruin your happiness as a mother-to-be! Regular Lymphatic drainage massage and professional bodywork will help to improve blood flow, lymph flow, nutrients and oxygen delivery to the fetus, breathing, blood pressure, lower body circulation, joint pain, postural discomfort and overall well-being!
The most important thing is to put yourself first during this precious time of your life to benefit not only you but your growing baby! Do not feel bad or selfish, you are doing the right thing and you will be greatly rewarded!
Pampering yourself and being in good health is the best present you can give to your baby!