Today we are just talking about massage. The studies show that a 60 minute massage once a week and lower your overall cortisol (stress hormone) by 30 percent. This allows the body to increase production of serotonin ( Anti-Pain Mechanism) by almost the same percentage.
What does this mean for depression?
It means there will be an overall spike in well being after a massage. The other benifit of course is that there is no medication nessisary and no strange side effects.
I like to write about what I see in the clinic on weekly basis. That way it feels more relevant to what is going on out there. The two main things that I have seen over the last 3 weeks or so is an increase in hydration related injuries (cramps, muscle spasms, general lethargy, weakness and whole body muscular tightness). This is being brought out because of the increased humidity that North Texans are not used to. To learn more about us visit www.hadlcenter.com or visit our Online Schedule and come on in https://hadlclincalbodywork.clinicsense.com/book/
The above image gives you basic understanding of how much water you should be getting. Using myself as the example: I weigh 220lbs. Slash that in half and you have 110lbs. Now the equation is 110 / 8 = 13.75 cups per day. However, since I am active outside, that requirement is actually higher than that. For the purpose of this post, just try and get the basic amount of water. Your body will start to feel so much better just by getting more water.
On to the shoulder!
If your above the age 35ish, you have undoubted heard of the rotator cuff. It is one of the worst muscular injuries to heal. There is no more frustrating rehab then doing rotator cuff rehab. Mainly because it takes so long and we are impatient. The two stretches that I will put here, will help ensure flexibility of the Rotator Cuff and greatly reduce the likelyhood of injury.
The first and most important stretch is the Sleeper Stretch (internal rotation of the shoulder).
The position for this stretch is to have your arm extended out 90 degrees from the body and elbow bent 90 degrees as well. In this position, “GENTLY” push your hand to the bed or floor. Only push to the point of slight tension. Hold for 30 second to a minute and do this daily for the rest of your life. If your hand touches the bed, Your rotator cuff is in great shape. If not, keep working at it and it will.
External Rotation of the shoulder.
I use a broom stick at home to help me with this one. You can do this on your bed at home. Same protocal as the sleeper stretch but you just need to keep your elbow tucked into your side. Just hold this for 30-60 seconds everyday.
First and foremost we will be implementing masks again as a safety precaution. We want to make sure everyone feels safe when coming in.
We would like to take a moment and welcome Christin Bailes as our newest Therapist. She comes to us with over 10 years experience and is very excited to start helping you. She will working Monday’s and Wednesday’s. Feel free to come test her out her skills.
You can probably relate to the image above to some degree. If I had to choose the most common issue that we work on at Hadl Clinical Bodywork, it would Myoskeletal spinal issues. The fundamental problem is when you get a massage it loosens up these tight muscles but that does not address the strength issue that keeps your body going back to that position. A weak muscle tires quickly and thus shortens and stays tight. Here is a quick, at home workout to address some of these issues.
I love this particular exercise. Most people like to add movement to this but I prefer Isometric holds. I recommend holding this position for 30 seconds on one side and then switch to the other for 30 seconds. 1 x day for 2 weeks, then add another 15 to 30 seconds to build up to a minute. Ideally after 2-3 month you are up to 3 sets of 60 seconds holds on each side.
2. Spinal Rotation
This exercise addresses those areas between your shoulder blades. Again, I like to get it in the rotation position depicted in the bottom picture and hold this for 20 to 30 seconds. You can do rotation bringing the elbow up and down 20x and then switch sides.
3. Spinal Stretch
This is the best stretch. You can do like the picture or have your arms fully extended. The goal is to sink into the shoulder blades and stretch your thoracic spine. Hold the position for 60-120 seconds. repeat 2x daily.
I hope this help you out. Let us know what you think NH@hadlcenter.com. We’ll see you soon.
If you’d like to book an appointment you can always visit our online schedule at www.hadlcenter.com
We don’t think much our feet unless they are hurting. Feet play a tremendous role in how your body functions. If the foot is off slightly, the rest of the body will be as well.
The most common problem arises when we wear shoes. You must realize that shoes have a shelf life when it comes to supporting your body. Just simply adding new inserts into old shoes will not correct the problem. The integrity of a shoe that is worn a couple days a week, will only last you about 6 months. After that, you may notice pain in your foot, ankle, knee, hip, or lower back. You may only feel it in one of these spots at first but it will progressively get worse over time unless you dump the shoes. It is a pretty simple fix.
These symptoms will also hold true for a shoes that do not compliment the direction that your foot naturally wants to go. The above image is the most common example. The image indicates Flat Feet. Adding arch supports and help correct and keep everything properly aligned. However if you buy a shoe that causes excessive pronation and you have flat feet, it will affect the chain all the way up the body.
There are simple exercises to help with flat feet. I prefer to use an AIREX balance pad to help speed up the process of strengthening the arch. Below you will see an image depicting the exercise.
This is an easy exercise that will pay dividends. You must be barefoot and stand on one leg. The goal here is to balance for 60 seconds on one foot without losing your balance. Then alternate to the other foot. Repeat this exercise 2 more time on both sides. Do this exercise daily and after about 10 days, you will notice how much better your entire body feels.
We are also celebrating our 1st year at our new location on Hulen! Thank you to everyone for a great first year. In celebration of this and the 4th of July, we are doing a $10 off the 90 minute massage. When scheduling (www.hadlcenter.com) type in (4th) in the promo code area during check out. Thanks again and we will see you soon!
Myofascial restrictions in the body can give you a sense that your skin is pulling every thing out. You have to delve into the connective tissue of the body to understand why this is so.
If you don’t have a thorough upstanding of Anatomy and Physiology, the easiest way to think about it is that your skin is attaching to everything inside the body (muscles, bones, nerves, vessels, etc…)
The power of connective tissue can contribute to poor posture, increase reoccurance of injury and pull your whole structure out of place. I like to joke that I’m stuck in my bodysuit!
Myofascial stretching is the fastest way to over come most myofascial restrictions. We like to use cupping as a way to really open up and stretch that connective tissue of yours. If you have nagging pain that just won’t go away, come test it out for yourself.
Stretching is the most under used activity for the recreational athlete.
Let’s face it, stretching is boring. I don’t have the time is the most common phrase we hear. I get it.
Let me tell you what it does for you though. Keeps the joints loose, ie: reducing the effect of arthritis which will eventually side line you. Every athlete will develope arthritis the longer you stick with something. Those that remain flexible will be less burdened by this. East to follow program.
Stretching will also reduce your risk for muscle pulls or strains. It’s a no Brainer, spending 20 minutes a day stretching, keeps you fit enough that an injury is less likely to occur and thus you don’t have to take weeks to months off from working out.
Our stretching service is for those people that don’t have the motivation to do it themselves. It’s easy to do it on your own but so is working out. Some people need a trainer to be accountable, so we are here for you if you need help. You can simple schedule a stretch session online at www.hadlcenter.com
Morgan and Kathy are pleased to bring you the 4 hands Massage treatment. This treatment is the ultimate in relaxation. If you have never experienced something like this, we highly encourage you to try it. You will leave feeling more relaxed than you have ever been before.
This service will only be offered on Thursday’s between 2-7 and you must call or text to schedule it. The price for this service is ($120.00) for an hour session. The online schedule will not have this service listed. 682-200-9817
We are pleased to announce that we have added Kathy Lewis to our team. She has been a therapist for a couple years now and has back ground (20 years) as a Occupational Therapy Assistant. She is someone who understands injuries and the rehab process very well. Please help us welcome her to the team. Her schedule is now live online. Schedule today.
Tip of the week!
SI Joint Dysfunction is something many of us deal with on a weekly basis.
What is it? At it’s basic form, it is just your hips inability to stay in place. Most people will feel a pain or stiffness on one side of the lower back. You may have trouble going from a sitting to standing position. Think of the dimples on your back. Those are your SI Joints. The simple fix……are your ready for it?
STOP crossing your legs when you sit. This small activity of crossing your legs, will keep pulling your hips out of alignment. It is really that simple. Over time your body will adapt.
*If you do this subconsciously and can’t stop crossing your legs, odds are your hips are already out of alignment and need to be realigned. For more info come see us. www.hadlcenter.com
You may not typically think of massage as something that will help you on an on going basis. Most people tend to think of it as a luxury. Ohhhh A Massage! Such a splurge.
As more and more research comes in, we are finding the tool of massage can have a extraordinary impact on your overall health plan. First and foremost, you must decide to get healthy. Whether it’s, working out or diet or yoga or meditation, etc… Than you add in your weekly massage!
The first benefit to creating the habit of a massage is the Mental and Physical relaxation. Covid and isolation has created a huge gap between stress and relaxation in many of our lives. The biggest change is people have forgotten how to relax in a productive healthy way. We’ve turned to drugs and alcohol which destroy the body. Creating the habit of getting a massage regularly can counter act these negative affects over time.
The second benefit is early detection of a problem. When someone outside of yourself is keeping track of your body’s current state, it is easy for us to find potential injuries early and help guide you through them before it become is big medical expense.
These two benefits are much more than a luxury, these are a necessity to help you on the road to staying healthy. The benefits of a simple one hour massage, once a week can greatly reduce problems down the road. The ultimate question for you is, are you ready to create a good habit that will help you get healthy?
Everyone has an hour once week to relax. The next question for you is, Are you ready to schedule it? www.hadlcenter.com
Biological Benifits of massage include Lower Cortisol levels(stress hormone)
Lower Blood pressure
Decrease in inflammatory responses in the body
Increase in systemic nutrients getting to where they need to go.