A lot of clients have been asking about swimming, its benefits, and about using it as a means of active recovery from heavy gym days and classes. Here is a great drill to add some technical work to your next workout for people who find swimming lengths tiresome or boring (and many of you do). Break it up and don’t be afraid to try some drills! The more efficient and comfortable you are in the water, the better your workout and the more likely you will be to take advantage of this amazing, low impact exercise!
As many of you know, summer means my outreach begins up north on Georgian Bay. Although this coincides with warmer weather and longer days, it also means I have reduced hours in the city. Please note I will be unavailable Friday afternoons and Saturdays starting in May.
Check out this video by truthseekerdaily.com
This video was inspired by swimmers and the extraordinary amount of training and dedication that they put into their sport. Do you train like an athlete? Take care of yourself like one and book in for a massage!
There is an ongoing debate between runners about what type of foot strike, and which shoe form suits the body’s natural running biomechanics best. Here’s an interesting case of a woman who slowly transitioned to the minimalist running form from a more stability enhanced shoe. You can clearly see it made a huge difference on the stability and strength of her ankles and feet – something that many people need help with. Dr. Nick’s Running Blog
This spring/summer season, try running smarter, not longer. Triathlete.com has a great article to share on a 30-20-10 Run Workout that will change the way you train this season.
The Fartlek approach to training is believed to not only improve your performance, but will also help save your body from excess wear/tear, and improve your cardiovascular health.
I came across a great article this month from SOMASTRUCT on anterior pelvic rotation and wanted to use that as the focus for this month’s newsletter. Hip rotation is a normal and necessary part of our everyday movement, but for many people prolonged sitting can start to favour flexion at the hip as the bodies “new normal”. As the soft tissue adapts over time, our bodies begin to place compensatory stress on neighbouring joints and promote an inefficient posture.
WE DON’T WANT THAT!
One easy way of identifying anterior pelvic rotation is by an excessive curve in a person’s lower lumbar spine. This position tends to favour the flexors of the hips and the extensors of the lower back; while at the same time putting muscle groups like the glutes, hamstrings and abdominals at a mechanical disadvantage.
For anyone suspecting that they may have a tendency towards anterior pelvic rotation themselves, I would recommend coming in for a massage treatment first. This will not only help to identify the specific problem areas, but also to release the tissues involved and promote a proper balance around the hip joint. From there I would follow up by incorporating the self care tips provided in the SOMASTRUCT article into your normal exercise routine. The author has some very straightforward exercises and stretches that will help to lock in this newly gained hip mobility from our massage session.
Remember that old adage, “you are what you eat”, well maybe you should take a look at this article published by Authority Nutrition on the 11 most nutrient rich foods. For those of you who are a slave to the diet culture and avoid things like egg yolks because of cholesterol, some of the items may surprise you!
The 11 Most Nutrient Dense Foods On The Planet
Practicing as a registered massage therapist in the bustling city of Toronto, I see a lot of similar pain patterns coming through my door each day. Clients come to me complaining of low back pain, shoulder pain, headaches, stiff necks, and tight hips. This is not surprising to you though because you too have complained of these pains at one point or another. People today sit too much, they don’t exercise enough, they have poor sleeping habits, and when they finally make it to the gym they don’t quite know what they should be training.
If this is you, you are not alone. It describes far too many of us; but based on the interest and feedback from my clients, I know people want to be more educated on how they can take better care of themselves.
The truth is I don’t want to see you. Well, that’s not totally true, I do because I need to make a living. But truthfully it is not my goal to have clients returning over and over again because they are re-injuring themselves. My goal as a health care professional is to treat your impairments and give you the tools to prevent them from happening down the road. Of course this is not every case; sometimes people have chronic issues that require ongoing treatment. But in the majority of cases, there are important things you can do to prevent frequent visits to manual therapists like myself.
So in an effort to help educate you, the well-informed reader of the my website and Facebookpage; I will be including MONTHLY UPDATES on how we can better take care of our bodies each and every day. Now they may not always apply to you, but I have a sneaking suspicion if it doesn’t relate to you, it will relate to someone you know.
Let’s make it our 2016 goal to be better informed and more knowledgeable about our bodies and our health!
In December, our priority is friends and family. We forget to take care of ourselves and the holidays can take a lot out of us! January is the time to re-focus on our own needs and our resolutions for the new year. What better way to start the 2014 year than by treating yourself to a massage?
Book in this January to take advantage of a great deal on treatments. I am offering an extra 15 minutes on every treatment for FREE! For example if you book in for a 30 minute massage treatment you will receive 45 minutes at no extra charge!
Let’s make sure it’s a happy and healthy new year!!
I hope everyone had a great holiday with friends and family!
I have seen a lot of you over the course of the last few months for symptom relief and maintenance. For those of you who do not know me, my name is Colin Baird and I am a registered massage therapist with the College of Massage Therapists of Ontario. This means that I am a trained manual therapist and my treatments are covered under all health benefit plans that include massage therapy.
Most of us like a clean start and that is why the beginning of a new year is the best time for people to invest in themselves and to make the changes they have been putting off for the better part of the last year. We all want to feel healthy, in control, alert, fit, and happier with ourselves; and massage is one more way for us to achieve those goals.
The most common reason I get from people on why they don’t seek out massage more often – a treatment that can help us recharge, rebalance, and prevent injuries/pain in the future – is that it is a luxury and people just don’t have the time for themselves. We are all busy, there is no doubt about that, but we also need to establish healthy practices early on in the year that encourage better health and wellness for ourselves. Think of a 60 minute massage less as a “nice way to treat yourself” and more as a way of promoting better sleep; better muscle recovery; improved joint health; increased range of motion; and of course, reduced anxiety and stress.
We all aspire to feel more in control of our health and our bodies, so make this January and the rest of the year count!
Email me directly at firstname.lastname@example.org to set up an individual appointment or to discuss a regular maintenance schedule to take advantage of your full benefits and to make massage a regular part of your “new year – new you” routine.
Have a wonderful 2017 and I hope see more of you this year!
Colin Baird, RMT, BScKin
Colin Baird is the owner and principal RMT at Local Fix Clinic Toronto.