Emily Repecki, LMT

Fascia actively contributes to how your body holds together, moves, and responds to force. It works as part of an integrated system💫

There's a couple openings for next week!

Grab them while they're still available ⭐️

My runners💕

You’ve already done the hard part.

The early mornings, the sore legs, the miles no one saw… that’s what got you here.

Today is just your victory lap.🌟

Trust your training.

Run your race.

Stay steady when it gets hard—and it will—but so are you.

Remember: it’s not about perfection, it’s about showing up and finishing strong.

I’m so proud of every single one of you. Now go do what you’ve trained for 💪🔥

13.1 miles of strength, grit, and heart!

🔥 Half Marathon Runners! 🔥
You crushed your training and you’re gearing up for the big day 🏅💪
Take some time to recover before the race and get your body feeling its best ❄️💙

Bring your 1/2 Marathon bib to Cryotherapy Rejuvenate Dickson City for a special reduced‑rate cryo session.

✨ Speed up recovery
✨ Reduce soreness
✨ Boost energy
✨ Feel unstoppable

📅 Special Hours for Runners:

Friday until 7 PM

Saturday & Sunday until 3 PM

You’ve put in the work — now give yourself the recovery edge.
Recover. Recharge. Rejuvenate. ❄️🔥

Hamstring Self-Massage
Roll from just above the knee → up to the glutes.
Slow it down—about 1 inch per second.
Pause on tight spots for 15–30 seconds.
👉 To increase pressure: stack one leg on top of the other.

Quad Self-Massage
Lie face down with roller under your quads.
Roll from hip → just above knee.
Keep your core engaged to control pressure.
👉 Bend your knee slightly while rolling to hit different areas.

Self Massage
Thumb Pressure (Trigger Point Release)

Use your thumbs to press into a sore spot.
Hold steady pressure for 15–30 seconds.
Release slowly and move to the next area.
⚠️ It may feel intense, but it shouldn’t be sharp pain.

Rolling
Great for deeper, more even pressure.
Sit on the floor with a roller under your calf.
Roll slowly to find tender spots.
Pause on tight spots for 10–20 seconds.

🔹Seated Figure-4 Foam Roll (Most Effective)
Targets: Glute max + piriformis (deep hip muscle)

Sit on a foam roller.
Cross one ankle over the opposite knee (figure-4 position).
Lean slightly toward the crossed-leg side.
Roll slowly forward and back.
Pause 20–30 seconds on tight spots.
Time: 60–90 seconds per side.

👉 If very tight, use a lacrosse/tennis ball instead for deeper pressure.

🔥 Signs You’re in the Right Spot
Dull ache or “good pain”
Pain that slightly refers down back of hip (but not sharp nerve pain)

🔹 Lower Back: QL & Side Muscles
Side Roll (Quadratus Lumborum)

Lie on your side.
Place roller (or massage ball) just above your hip bone.
Slightly rotate toward your back.
Roll slowly in short movements.
Time: 30–60 seconds per side.

❌ Avoid
Rolling directly over the lumbar spine
Hyperextending aggressively
Rolling if you have:
Nerve pain down leg
Numbness/tingling
Suspected disc injury
Sharp, stabbing pain

Okay but in all seriousness…
my treatment room is a safe haven. 🤍

It’s a place where you can come to relax, heal, vent, laugh, or just have a quiet hour to yourself.

Every treatment is tailored to what your body needs that day, and you can always trust that you’re in good hands here.

If your body has been asking for a reset… this is your sign to book.✨