Exercise Essentials
SINGLE KNEE TO CHEST While lying on your back, hold your knee and gently pull it up towards your chest. Repeat 3 times. Try this movement if you are experiencing pain in your back.
FOUR POINT + ARM RAISE Start on hands and knees, hips and shoulders at 90°. Lift one arm out front. Bring it back down and then repeat on opposite side. 8-10 times on both arms.
Stretches Lower Back
Stretches Back
Exercisescopyrightof
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Always consult your physiotherapist or physician before starting exercises you are unsure of doing.
SLOWING DOWN STRESS
As the world around us continues to get busier and more complicated, this one little noun, “stress”, is the source of much attention in the media, at work and in our lives. Positive stress produces a felling of good health and well-being while negative stress can lead to serious consequences such as: high blood pressure, cardiovascular disease, muscle tension and social issues. Negative stress can be caused by what’s going on within us and/or around us. Regular massage can relieve muscle tension, alleviate headaches, reduce depression and anxiety, and prevent stress-related diseases. SELF-CARE TO COMBAT STRESS: 1. Breathing exercises: calm, even and smooth breaths will promote a state of rest and relaxation which aids in decreasing your heart rate and blood pressure and reduce muscle tension. 2. Quieting the mind: practice mind-body exercises such as meditation, Yoga or Tai Chi. When the mind is quiet and calm, stress melts away and breathing regulates. 3. Therapeutic massage: massage combats stress by activating your “relax and restore” nervous system. Regular massage is vital to reduce the harmful effects of stress and promote long-term health. 4. Regular exercise: eating well admoving more often improves your mood, your esteem, and your energy levels. Walk, swim, run - move yourself to a healthy, happy body that is better equipped to manage stress. Your massage therapist can assist and advise you on the best strategies for your lifestyle. Book an appointment with one of our RMTs today. 1-833-527-3779. - Sandra Fattibene
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