Author: Phila Massages
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Effective stretching with PNF
Proprioceptive Neuromuscular Facilitation (PNF) stretches are a method of rapidly expanding range of motion. While originally designed for rehabilitation, they are now used by athletes and weekend warriors as well as studies show PNF stretches are one of the most effective stretching techniques if done twice a week [4]. Below is an overview of PNF…
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Understanding Pain
What is pain? Merriam-Webster defines pain as this: “Usually localized physical suffering associated with bodily disorder (such as a disease or an injury); also: a basic bodily sensation induced by a noxious stimulus, received by naked nerve endings, characterized by physical discomfort.” [1] While pain was once classified as a sensation measuring the level of…
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Self-care for your soles: stretching and massaging the feet
The dog days of summer are upon us, and for many of us that means our dogs are barking. Whether it’s long training runs or just running around town in flip-flops, summer activities can be hard on our feet. Feet are important – if your body was a house, the feet would be the foundation.…
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Weight-lifter’s Shoulder (Distal Clavicular Osteolysis)
Weight-lifter’s shoulder, or Distal Clavicular Osteolysis, is a painful shoulder injury that occurs when the distal end of the Clavicle beings to deteriorate. As the body attempts to heal itself, the surrounding area can become inflamed and fibrosis (scar tissue) can form. Untreated, the condition can cause degeneration of the AC joint. After reviewing the…
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Assessing the Lower Half: Recognizing Muscular Imbalances Through Postural Assessments
Assessing someone’s posture could speak volumes. Proper postural alignment allows for optimal neuromuscular efficiency, which produces effective and safe movement. Good posture ensures the muscles of the body are in proper alignment and that there is proper absorption and distribution of forces throughout the kinetic chain. In other words, joint motion is happening the way…
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Full Range Of Motion (Or Are Your Joints Flexible Enough?)
Full range of motion is an integral factor in optimal performance. Studies have shown that performing exercises with full ROM is more beneficial for long term strength than performing the same exercises with a shortened ROM. Increased passive flexibility in joints has also been shown to delay the onset of arthritis, as well as reduce…
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Back Muscles: Structure, Strengthening and Stretching
Almost everybody has experienced back pain or tightness at one time or another. Limited flexibility, chronic aches and time lost from work are some of the consequences of this ailment. We strive to stay ahead of this disabling situation, but we are affected by it for a variety of reasons. They may include weak muscles,…
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Active Isolated Stretching (AIS)
Active Isolated Stretching is a stretching technique used by professional athletes and fitness coaches to increase flexibility and treat injuries. Definition: “Active” The movement is initiated by the athlete then deepened by the therapist, to go beyond what the athlete would normally do on their own. The active participation favors muscle awareness and relaxation for…
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Achilles tendonitis
[1] One of the largest and strongest tendons in the body is the Calcaneal tendon, better known as the Achilles tendon. This tendon is responsible for helping you walk to work, run those long runs, and jump with during that HIIT workout. When you stand up on your toes or push off, this is the…
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Sinus Inflammation and Massage
This time of year we are exposed to all sorts of nasties, which can leave our sinuses in overdrive. Changes in temperature, environmental allergies and illnesses can all contribute to sinus inflammation. If you are one who suffers from sinus inflammation, you will know that it can be difficult to function normally when symptoms rear…