I’m Sherryl Lansangan, RMT - a Registered Massage Therapist, active licensed by CMTO and member of RMTAO. I graduated from ICT Kikkawa College in 2016.
My knowledge and experience in massage therapy focus on Deep Tissue, Relaxation, Trigger point therap
Operating as usual
I always say, if exercise could be put in a pill, it would be the biggest blockbuster medication of all time. Here’s why:
Better insulin sensitivity. Exercise makes your cells and muscles more sensitive to insulin so you don’t need as much. Less insulin means less belly fat.
Reduced stress. I often hear patients say a good workout relieves excess stress. That’s because exercise reduces cortisol – the stress hormone. Too much cortisol and you become insulin resistant and store belly fat. Too much cortisol also makes you crave sugar and carbs and seek comfort food.
Improved brain health. Your brain on exercise performs so much better. Exercise improves memory, learning, and concentration. Vigorous exercise is a better antidepressant than Prozac. Exercise helps to improve your mood, boost your energy, and reduce overall stress in your body and mind.
Reduced risk for chronic disease. Exercise does this through several mechanisms. It protects your heart and reduces your risk of heart attack and stroke. It reduces inflammation (the cause of almost every disease of aging). And it balances hormones, therefore reducing breast and other common cancers.
Enhanced detoxification. Besides stimulating the colon, intense exercise allows your body to release toxins through your skin. It boosts the detoxification of environmental chemicals. Vigorous exercise will help you work up a sweat, but gentle exercise keeps your circulation going and flushes out all the toxic fluids that build up in your lymphatic system. Even just lying on your back and putting your legs straight up against the wall for 20 minutes can make a huge difference.
Slowed aging process. If you want to turn back the clock figuratively, exercise becomes absolutely crucial. I will never forget a movie I saw in my 8th grade gym class about Larry Lewis. He would run five miles back and forth to work every day at (are you ready for this?) 105 years of age!
Improved s*xual function. Increased circulation and more energy are two of many reasons that consistent exercise can spark up your s*x life.
🔈 RELATIONSHIP OF SCIATIC NERVE TO PIRIFORMIS
(A) The sciatic nerve usually emerges from the greater sciatic foramen inferior to the piriformis.
(B) In 12.2% of 640 limbs studied by Dr. J. C. B. Grant, the sciatic nerve divided before exiting the greater sciatic foramen; the common fibular division (yellow) passed through the piriformis.
(C) In 0.5% of cases, the common fibular division passed superior to the muscles where it is especially vulnerable to injury during intragluteal injections.
A Disc Bulge Does Not Always Correlate to Back Pain - Massage And Fitness Magazine A disc bulge does not necessarily mean you have back pain. Many people with disc bulges do not have pain, research shows.
🔈 PECTORALIS MAJOR - TRIGGER POINTS AND STRETCHING
▶ A. & B. Trigger points of the pectoralis major muscle, shown with common areas of referred pain.
▶ C. Stretching
Stand with your arm out and your forearm pointing upwards at 90 degrees. Place a broomstick in your hand and behind your elbow. With your other hand pull the bottom of the broomstick forward
✅ Muscle Being Stretched:
Primary muscles: pectoralis major, subscapularis, teres major
Secondary muscles: pectoralis minor, anterior deltoid.
✅ Sports that Benefit from this Stretch:
Martial arts, tennis, badminton, squash, rowing, swimming, cricket, baseball.
What Is PNF Stretching and Is It Really the 'Best' Stretching Technique? - Massage And Fitness Magazine Proprioceptive neuromuscular facilitation, or PNF, is thought to be a powerful tool when it comes to the treatment of neuromusculoskeletal dysfunction. It’s another type of stretching along with static, dynamic, active, and passive stretching. PNF provides the therapist with a dynamic approach to ...
PLANTAR FASCIITIS SELF-TREATMENT
Regular, gentle stretching of your Achilles tendon and plantar fascia may help to ease your symptoms. This is because most people with plantar fasciitis have a slight tightness of their Achilles tendon. If this is the case, it tends to pull at the back of your heel and has a knock-on effect of keeping your plantar fascia tight. Also, when you are asleep overnight, your plantar fascia tends to tighten up (which is why it is usually most painful first thing in the morning). The aim of these exercises is to loosen up the tendons and fascia gently above and below your heel.
1. Soleus Stretch
With both knees apart and your toes facing forward, lean into the wall until you feel the stretch in your lower calf. Hold for 30 seconds and repeat 3 times.
2. Step Stretch
Stand with your toes on a step and your heels off the edge. Slowly lower your heels down, hold for 15 seconds, and then lift your heels to their starting position. You can either do both feet at the same time, or one foot at a time. Repeat five times.
3. Roll Stretch
Using a mini roll, roll it back and forth from your toes to your heels. Alternatively you can use a tennis ball or a glass bottle.
4. Plantar Fascia Massage
Using two fingers, apply small circular friction to any tight knots or lumps in the plantar fascia. The pressure should be deep, but not so much that you tighten up with pain.
5. Elastic Strap Stretch
Sit on the floor with your legs straight in from of you. Take a stretch strap and place it around your toes. Gently pull the strap towards you. Hold for 15-30 seconds, then release. Repeat 3 times.
6. Toe Stretch
Place just toes up on the wall with the ball of the foot and heel on the ground. Lean into the wall slowly until stretch is felt. Hold for 30 seconds and repeat 3 times.
Can plantar fasciitis be prevented?
There are certain things that you can do to try to prevent plantar fasciitis, especially if you have had it before. These include:
▪️Regularly changing training shoes used for running or walking
▪️Wearing shoes with good cushioning in the heels and good arch support
▪️Losing weight if you are overweight
▪️Regularly stretching the plantar fascia and Achilles tendon, especially before exercise
▪️Avoiding exercising on hard surfaces
🔈 TIGHT MUSCLES THAT MAY BE THE CAUSE OF LATERAL PELVIC TILT
🔒 There are several kinds of pelvis tilts that are unhealthy for our body:
1. There is the anterior pelvic tilt, where the front of the pelvis is tilted downwards.
2. There is also the posterior pelvic tilt, which is the opposite of the anterior pelvic tilt, where the front of the pelvis is tilted upwards.
However, the lateral pelvic tilt is unique, in that the pelvis is tilted to the side where one side will be higher than the other.
🔒 Symptoms of a Lateral Pelvic Tilt
Other than one hip being higher than the other, the presence of a lateral pelvic tilt can have a drastic chain effect which reverberates not only from the pelvis downwards, but also up to the shoulders.
Uneven Hips – This is the obvious symptom. Now that we have briefly discussed what a lateral pelvic tilt, we now know that this is a tell-tale sign of its presence.
Uneven Shoulders – From the image above, you will see how the hip which is higher will usually result in the shoulder on the same side, being lower than the other side. This can cause someone to notice or think that they have uneven shoulders, when in fact it is a problem that stems from having a lateral pelvic tilt.
Leg Length Differences – Someone with a lateral pelvic tilt may think they have one leg longer than the other, or one leg shorter than the other. However, this is a myth as it is the tilt in the pelvis which makes it feel like the hip that is lower down is longer because the other leg doesn’t reach the ground when you stand.
There are such things as true differences in leg length but most of the cases are misdiagnosed. The truth is that uneven hips creates this illusion. The best way to rule out a true leg length difference is to measure both legs. If you do have a true leg length discrepancy, then it is unlikely that these exercises I am about to discuss will be of use to you.
Leg Rotation – You can see from the diagram that the bones of the leg usually rotate internally as a result of a lateral pelvic tilt. What’s not to be ruled out, is that the internal rotation of all these bones could also be the cause of the lateral pelvic tilt. If it is the cause, then it starts all the way down at the foot. Typically, one foot will be pronated where the ankle is rolled inward, this could be a flat foot or a collapsed arch. When one foot becomes pronated, the shin bones and the femur rotate inward and the hip will drop.
🔒 Causes of a Lateral pelvic tilt
a) Muscular imbalances: (Sagittal plane)
A Lateral pelvic tilt can result from an imbalance between the Quadratus Lumborum, Adductors and Glute medius muscle.
Other muscles involved: Obliques, Tensor fascia latae
b) Sub-optimal habits:
Do you lean on one leg?
Do you sit more on one butt cheek than other other?
Do you always sleep on the same side?
If you do, then you have postural habits that may encourage the tilting of the pelvis!
c) Neurological conditions
Any condition that impacts the nerves that supply the control of the pelvic musculature may result in a laterally tilted pelvis.
(The superior gluteal nerve supplies the glute medius)
🚩 How to Fix a Lateral Pelvic Tilt
There are a couple of angles that can be taken to fix a lateral pelvic tilt. The first is to fix the flat feet (if you have them) and the other is to correct any muscle imbalances that may have developed that causes your body to hold onto the lateral pelvic tilt position - massage and proper exercise. The final step is to address the bad posture that causes the problem in the first place.
Lactate and Lactic Acid Are Not Toxins: They’re a (Poor) Muscle Fuel - Massage And Fitness Magazine Clarifying what lactate is and isn’t. This is a common myth in massage therapy that needs to be trashed. Clients and patients should be aware of this.
Plantar fasciitis is inflammation of the thick tissue on the bottom of the foot. This tissue is called the plantar fascia. It connects the heel bone to the toes and creates the arch of the foot.
Causes, incidence, and risk factors:
Plantar fasciitis occurs when the thick band of tissue on the bottom of the foot is overstretched or overused. This can be painful and make walking more difficult.
You are more likely to get plantar fasciitis if you have:
• Foot arch problems (both flat feet and high arches)
• Long-distance running, especially running downhill or on uneven surfaces
• Sudden weight gain or obesity
• Tight Achilles tendon (the tendon connecting the calf muscles to the heel)
• Shoes with poor arch support or soft soles
Plantar fasciitis is seen in both men and women. However, it most often affects active men ages 40 - 70. It is one of the most common orthopedic complaints relating to the foot.
Plantar fasciitis is commonly thought of as being caused by a heel spur, but research has found that this is not the case. On x-ray, heel spurs are seen in people with and without plantar fasciitis.
The most common complaint is pain and stiffness in the bottom of the heel. The heel pain may be dull or sharp. The bottom of the foot may also ache or burn.
The pain is usually worse:
• In the morning when you take your first steps
• After standing or sitting for a while
• When climbing stairs
• After intense activity
The pain may develop slowly over time, or suddenly after intense activity.
Signs and tests
The health care provider will perform a physical exam. This may show:
• Tenderness on the bottom of your foot
• Flat feet or high arches
• Mild foot swelling or redness
• Stiffness or tightness of the arch in the bottom of your foot.
1. Wapner KL, Parekh SG. Heel pain. In: DeLee JC, Drez D Jr, Miller MD, eds. DeLee and Drez’s Orthopaedic Sports Medicine. 3rd ed. Philadelphia, Pa: Saunders Elsevier; 2009:section F.
2. Abu-Laban RV, Ho K. Ankle and foot. In: Marx JA, Hockberger RS, Walls RM, et al, eds. Rosen’s Emergency Medicine: Concepts and Clinical Practice. 7th ed. Philadelphia, Pa: Mosby Elsevier; 2009:chap 55.
3. Silverstein JA, Moeller JL, Hutchinson MR.Common issues in orthopedics. In: Rakel RE, ed. Textbook of Family Medicine. 8th ed. Philadelphia, Pa: Saunders Elsevier;2011:chap 30.
Article first seen HERE: http://1.usa.gov/RzodrK
🔈 THE CARPAL BONES
The carpal bones are the eight small bones that make up the wrist (or carpus) that connects the hand to the forearm. The term "carpus" is derived from the Latin carpus and the Greek καρπός (karpós), meaning "wrist".
🔈 SYMPTOMS OF A PINCHED NERVE
A pinched (compressed) nerve is an uncomfortable sensation and numbness caused by increased pressure and compression of nerve that leads to damage and irritation of peripheral nerves. A pinched nerve is mostly associated with back pain and neck injury.
What Are The Causes Of Pinched Nerve?
A pinched nerve occurs due to compression of a nerve mostly in areas where there is less soft tissue such as bone, ligaments and tendons. Pinched nerve in the upper back and neck area is very common due to intricacy of the region as many nerves pass through the area. Pinched nerve could be caused due to poor posture and improper body position (prolonged leaning on elbows), frequent crossing of legs and with time this may lead to pressure injury of nerves in these areas. It is a result of either disc herniation, degenerative changes such as arthritis or autoimmune diseases, hypothyroidism, pregnancy, and repetitive motions such as typing or using certain tools.
The pressure on nerve due to above activities can lead to irritation of nerve or its protective covering (myelin sheath) or both. This causes abnormal nerve conduction leading to numbness. The damage from pinched nerve can be mild or severe and can be temporary or permanent; most of the times reversible, but in some cases can be irreversible.
What Are The Symptoms of a Pinched Nerve In Your Upper Back?
The most common symptom of a pinched nerve in the thoracic spine and cervical spine is numbness and tingling sensation in the upper back or neck region that might also radiate to the arms, shoulders, hands, fingers and upper chest area and is felt as “pins and needles” sensation or a burning sensation. Initially, the sensations are fluctuating, but with time, they become persistent. It may also be accompanied by pain that is typically felt as a sharp or an electric sensation or on occasion’s dull sensation in the middle of the back. The pain might also radiate to the front of the chest, abdomen, shoulders, arms and hands. Pain might also be accompanied by muscle or back spasms along with muscle stiffness in few people. Nerve compression in the cervical/neck region might also cause severe headaches that might be felt on the same side as the numbness or pain. In severe cases, it might lead to muscle weakness leading to decreased contraction of muscles even with enough force or temporary paralysis of muscles below the thoracic spine or cervical spine such as the legs or arms depending on severity of nerve injury. These symptoms typically subside with proper treatment. The common areas of pinched nerve in hands are medial nerve at the wrist causing carpal tunnel and ulnar nerves at the elbows (due to frequent leaning on elbows while sitting or driving) and cervical spine causing pain and tingling in the neck that might radiate to the arms and shoulders.
How Is Pinched Nerve Treated?
The primary aim of treatment of pinched nerve is to reduce the inflammation and release pressure around the nerve. This can be achieved by resting and icing of the area, especially if it is caused by repetitive motion. For cervical pain, neck collars and for carpal tunnel, wrist braces can be used to rest the area and restrict movement of the joints. In the beginning, conservative treatment with anti-inflammatory medications such as ibuprofen and naproxen is done along with postural correction.
Antispasmodics can also be used if muscle spasms are present. If this does not cure the symptoms then home exercises and/or physical therapy and corticosteroid injections can be opted for. It usually cures the symptoms, but if there is persistence of symptoms then the last resort is surgery to release pressure of the compressed nerve. Nowadays, alternative medicine is also becoming popular and some people prefer to go to a chiropractor or acupuncturist and benefit from the sessions too.
RMT’s are able to continue to operate safely during this stay-home-order under the guidance of the College of Massage Therapists of Ontario. As a regulated health professionals, we RMT’s are considered on “essential service. We will continue to follow clinic pre-screening protocol, maintain proper sanitation and limited appointments. Our clients health and safety are our top priority. Please follow our mandatory protocol to keep you and everyone safe.
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Stan Antoci, RMT
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Sea Squirts digest their own cerebral ganglia when they become sedentary for the rest of their lives
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