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Posts Tagged ‘muscle soreness’

Active Isolated Stretching

In Massage, self care, Uncategorized on January 28, 2021 at 5:19 PM

Quickly increase the range of movement in your neck by using a simple technique called Active Isolated Stretching. I’ll teach you two stretches in this video and give you an introduction to what A.I.S. is. By actively using our breath we increase blood flow to the tissues – and that means more oxygen and nutrients getting to the muscles. By specifically engaging one muscle group – the opposite is encouraged to relax – this is called reciprocal inhibition. And by holding each stretch for only 2 seconds we avoid engaging the stretch reflex. Try it out and let me know what results you achieve. As always I look forward to hearing from you. 🙂

14 things I’ve learned since leaving massage school : #4

In CT, Manchester, Massage, self care, Uncategorized on March 19, 2016 at 10:25 AM

(March 15th marked 14 years since my first day of massage school out in Port Townsend, WA. I spent a little time reflecting on what I’ve learned from having my hands on countless bodies of all different shapes, sizes, and levels of health over the years.  In random order here are some of my observations and things I wish my clients knew.)

#4  Increasing your intake of water is one of the most overlooked free and easy tools available to you to increase your health and wellness.

Since I am not a nutritionist or medical professional I don’t feel qualified to educate you on the importance of water in regards to our biological functions. As someone who lays her hands on bodies, palpating muscle tissue to assess suppleness, flexibility and areas of “stuckness” I’d lay odds that lack of hydration contributes to many of the aches and pains my clients report.

Most mornings, before doing anything else, I drink at least 24 ounces of water mixed with apple cider vinegar, fresh squeezed lemon juice, real maple syrup and cayenne pepper. This is both hydrating and alkalizing for the body. If I had to guess I’d say most of the people I know don’t drink 24 ounces of water in their whole day. An easy guideline to follow is to consume half your body weight in ounces of water every day.  So, if you weigh in at 150 pounds, you’d aim to drink 75 ounces of water daily.  Of course, this can vary. If your diet is mostly fresh raw fruits and vegetables you’ll derive some of your hydration from them. If you go do hot yoga for 90 minutes you’ll sweat out more than usual and need to increase that number. I’ll let you do your own research and make your own determinations.


Some signs you may not be drinking enough water:

  • Headache
  • Back or joint ache
  • Muscle cramps
  • Mental fog
  • Bad mood
  • Fatigue
  • Weight gain


Those are some of the most common things I get asked to help with during massage sessions. I’d recommend experimenting. Take stock of how you feel day to day. Increase your water intake and see if anything shifts. I’d love to know if you make this subtle shift in your daily routine if any of your chronic aches and pains start to decrease. Cheers!

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