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How To Stretch Your Neck & Shoulders | Thoracic Outlet Syndrome - YouTube

Are you having pain in your neck that radiates down your shoulder and into your arm, or tingling and numbness in your hands and fingers? If so, you may have a condition called Thoracic Outlet Syndrome (TOS). TOS is a compression of the nerves and arteries through the low-neck, down into the armpit. These stretches can be done to relieve tension and pain or improve mobility and functionality.

Neck Stretch
  1. Start standing, with your injured arm hanging down straight from your shoulder, palm facing your body.
  2. Begin to tilt your head away from the hand until you feel a stretch. Hold for 30 seconds and release your neck.
  3. Next, with your injured arm still hanging down, place the palm facing up toward the sky.
  4. Repeat step 2.

Repeat these exercises 3-4 times or as tolerated on injured arm.

Shoulder Stretch
  1. While standing up straight, move the injured shoulder forward as far as it will go. Hold this position for 3-5 seconds.
  2. After holding this position, move your shoulder back to neutral and relax.
  3. Next, bring your shoulder backward in the opposite direction as far as it will go and hold for 3-5 seconds.
  4. Repeat step 2.
  5. Next, bring your shoulder up towards your ear and hold for 3-5 seconds.
  6. Repeat step 2.

Repeat these exercises 4-5 times or as tolerated on injured arm.

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Do you ever experience pain, tingling, or numbness in your neck, shoulders, or hands? You may be experiencing symptoms of a commonly overlooked disorder called Thoracis Outlet Syndrome (TOS).

What is Thoracic Outlet Syndrome?

TOS is a condition in which the nerves, arteries, or veins are compressed in the passageway from the lower neck to the armpit.

The signs of TOS are pain and weakness in the neck, shoulders, and down the arm. You be also experience tingling and numbness in the fingers. Risk factors for TOS include frequent usage of upper extremities against resistance, weight lifting, pregnancy, obesity, and poor posture.

Treatment

Treatment for TOS includes exercises that stretch open the tissues of the thoracic outlet such as massage therapy and physical therapy. In severe cases, surgery is suggested.

How Massage Can Help

Massage therapy can be life-changing for those suffering from TOS. Massage therapists use several modalities such as Trigger Point, Neuromuscular therapy, deep tissue, and myofascial release to break down fascia adhesions. This allows the muscle to relax, alleviating pain caused by compression.

If you think you may have Thoracic Outlet Syndrome, let us help you alleviate these symptoms. Book your massage today! Stay tuned for videos on how to stretch your upper body and relieve pain associated with TOS.

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Relaxing Foot Massage Tutorial - YouTube

Supplies: Lotion (any kind will suffice), hand towel, essential oil (optiional).

  1. Start by placing the hand towel on your lap, then with your recipient lying face up on a bed or couch put their feet on your lap on top of the towel. This is to prevent lotion from transferring to your clothes.

  2. Next, add a few drops of lotion to your hand. If you want, you may add a drop of essential oil and mix. In this video we used Lavender.

  3. Starting at the base of the foot at the heel, place your fingers on top of the foot with your thumbs underneath, gently squeezing and pulling in an upward motion towards the toes, making sure to apply light pressure as this is meant to be a relaxing massage. Repeat this long relaxing stroke 3-4x.

  4. Moving to the top of the foot, you will notice the hard bones (metatarsals) extending from the ankle to the toes. Using your fingertips, begin to make small circles in between the metatarsals, starting at the ankle and moving towards the toes. Your thumbs will glide along the bottom of the foot. Repeat this move 2x.

  5. Once finished with those moves, repeat step 3, starting at the base of the foot and squeezing upwards towards the toes. Repeat this long relaxing stroke 3-4x.

  6. Re-apply a few drops of lotion to your hands and apply it to the bottom of the foot to ensure an easy glide.

  7. Next, using your thumbs on the bottom of the foot with your fingers resting on the top, start at the base of the heel and begin to move the thumbs in small circles on the bottom of the foot moving up towards the toe. Do this motion in-line with each individual toe pulling upward, drawing lines across the bottom of the foot. Repeat 2x.

  8. Once finished with those moves, repeat step 3, starting at the base of the foot and squeezing upwards towards the toes. Repeat this long relaxing stroke 3-4x.

  9. This next move will require more pressure. Starting at the heel and moving towards the toes, grabbing the foot with the fingers on top and thumbs on the bottom, begin to squeeze the foot, pushing your thumbs into the bottom of the foot, towards the center and pulling the thumbs apart towards the outer edge of the foot. Continue this move, pulling apart both thumbs as you move your way towards the toes. Make sure to do this move all the way from heel to toes. Repeat 2x.

  10. Moving to the toes, start at the base of the pinky toe, applying pressure and pulling upwards towards the top of the toe. Repeat on each toe 2x.

  11. Next, take your hand and slide your fingers in-between each toe slowly. Start to wrap your fingers along the top of the foot and begin to squeeze and pull upwards away from the foot. Repeat 2x.

  12. For the last move take the palm of the hand and rest the heel on it. Begin to squeeze the heel, moving your hand upwards towards the calf along the achilles. End at the base of the calf. Repeat 2x.

  13. Once finished with those moves, repeat step 3, starting at the base of the foot and squeezing upwards towards the toes. Repeat this long relaxing stroke 3-4x.

    Enjoy!

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Is cellulite fat? It’s a little more complicated than that. Cellulite is actually caused by fibrous tethers that run through your fat and pull on the fascia that lies underneath your skin creating a dimpled appearance; meaning that cellulite is not just fat accumulation, but rather the structure of the fat that causes it.

So what causes cellulite? There are usually two main causes of cellulite. One is hormones, women have higher levels of estrogen and as we age, estrogen levels rise causing cellulite to accumulate. The second cause of cellulite is genetics, which is why some women have cellulite on their butt and thighs and why some have it on their arms and bellies.

How do we get rid of unwanted cellulite? There's a misconception that losing weight is the best way to get rid of cellulite, but this is only if you are overweight. Exercising won’t completely get rid of cellulite because aging will happen regardless, but it can reduce its appearance. Exercise will reduce body fat and build muscle, which will ultimately reduce cellulite and your body will look firmer and tighter. The most effective way to rid your body of cellulite is to strengthen and hydrate your body's cells and the connective tissue in your body, which can be achieved through massage therapy as well as changing your diet, exercise regime, and water intake.

A cellulite massage works to reduce cellulite by rolling and suctioning different parts of the body to restore circulation and the flow of nutrients to problem areas. While regular treatment cannot completely rid the body of cellulite, it can help prevent further deterioration of the tissues and give the tissue a smoother appearance.

We all want to keep cellulite at bay, start by changing your lifestyle habits, avoid toxins found in alcohol, cigarettes, sodas, and processed foods. Drink plenty of water and focus on organic food options.

Call us today to book your massage and help rid yourself of those extra dimples.

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