At In Home Physical therapy and Massage, the most common question clients ask us is how often they should get a massage. The answer to this question depends on who you are and what are your needs. The clients we cater to belong to various realms of life. Some of them are stressed working professionals, people with physical injuries, athletes and bodybuilders, senior citizens, expecting mothers and busy homemakers. Massage therapy Calgary has gained a lot of prominence over the years. This is why more and more people have been exploring the benefits of massage therapy. When done frequently, it is known to provide best results.
For The Corporate Professional
The professional commitments of someone working in the corporate sector can take a toll on them. A sedentary lifestyle with increased work pressure can at times cause burnout syndrome. If you belong to this group of people, then we recommend you get a massage done, at least once in every two weeks. If you are too busy to visit our clinic, you can book a massage therapist and avail our service at your home or workplace.
For The Athlete
Being an athlete demands long training hours, dedicated practice and workout sessions. This can strain your joints and muscles. Sometimes, over-exerting even leads to injuries. At In-Home physical therapy and massage, we advise our athletic clients to get a massage done 2-3 times during the peak season and twice a month when there are no sporting events.
For The Bodybuilder
The thing about bodybuilders is that they look all bulked up and intimidating but it takes years of physical training and a strong sense of discipline to get that kind of physique. In due process, bodybuilders experience severe muscle soreness, which is very painful. To allow the speedy recovery of muscles, it is necessary to allow proper blood flow in the regions of impact. Our full body massage therapy helps heal the after-effects of working out.
For The Accident Victim
If you have recently met with an accident, there are high chances that you have been asked to undergo physical therapy and massage therapy to recover from your injuries. Our massage therapists will first analyze the severity of your injuries, understand your lifestyle and based on your age, and suggest a suitable massage therapy program for you.
For The Mother
Mothers of infants, toddlers, and sometimes even young teenagers end up getting stressed out with the amount of work they have to do. Unlike the paid workers, mothers never get an off from their job of parenting. This can at times exhaust them physically, mentally and emotionally. If you too belong to this category, then we recommend you get a massage done at least once a month.
If you don’t belong to any of the above categories and are eager to know about massage therapy Calgary, then get in touch with our experts at In-Home Physical Therapy and Massage Therapy.
Whiplash is a type of neck and back injury which occurs mostly after a motor vehicle collision. The sudden acceleration and deceleration of the vehicle during an accident puts immense pressure on the neck and back of the person sitting on the rear-end of the vehicle. This results in a whiplash injury. The symptoms of this injury are usually felt either immediately or after a couple of days. You may experience symptoms like stiffness of the neck and back muscles, severe neck pain, jaw pain, arm pain, and fatigue. Many medical practitioners prescribe physiotherapy for whiplash injuries. Physiotherapists use a combination of physical therapy exercises, massage therapies and acupuncture to treat patients with whiplash. Here we have listed a few neck and back exercises that can help you relieve symptoms of whiplash.
To begin with, you can start by doing a basic neck bending exercise. You can do this exercise either sitting or standing. Be comfortable, stretch out your shoulder blades to avoid slouching and slowly move your chin to your chest and back to the normal position again. Repeat this for a couple of times.
The second exercise we recommend to improve the mobility of your neck is lateral turns. Stand straight, have a comfortable posture and turn your neck slowly rightwards till you feel the pull in your neck muscles. Then bring your neck back to the normal posture. Repeat the same steps and turn your neck leftwards. Do this for at least 10 times daily.
Upper Back Twist
This exercise is particularly useful for those who suffer from upper back aches. Sit upright and turn your torso to one side till you feel the pull in your muscles. Repeat the same step and turn to the other side. Do this for at least 12 times.
In this exercise, you have to sit up straight and bend your neck backward and maintain this position. Then slowly tip your head backward as you look up towards the ceiling. Repeat this till you feel the stretch along the front of your neck and hold for a few seconds.
Repeat this exercise 10 times and do 3 sets in a row daily.
Isometric exercises are essential during physiotherapy for whiplash. They help in strengthening the muscles which aid in faster recovery. All you have to do is place your palm on your forehead and press your head against it without bending your neck, do this for a few seconds and relax. Repeat this exercise 10 times daily.
These were some of the exercises we prescribe to our patients suffering from whiplash injuries. To know more about our services and therapy programs, get in touch with our experts at In Home Physical Therapy and Massage.
Whether you’re trying to get back in shape or you’re new to fitness training, you definitely would have heard of core training. You might have read about it in magazines or your gym trainer might have recommended it to you. Irrespective of the source of this information, strengthening your core muscles is one of the best ways to remain fit and healthy. This is because having core stability provides a strong base to perform day-to-day activities. And, if you're looking for toned abs, strength in your spine and flexibility in your muscles doing core exercises is the key. Whether it’s for injury prevention or for building stamina, there are no downsides to these stretches.
Here are a few core strengthening exercises to get you started:
Performing side planks is nothing but doing your planks sideways as opposed to doing them in the lateral direction. Working on either side of your body, separately, will not only help you identify areas of weakness in your joints and muscles but also help in addressing issues related to chronic pain.
Follow these given steps to get that side plank just right:
V-sits are considered effective core strengthening exercises that brace the muscles in your abdomen and your oblique. Additionally, they also flex your hip muscles. Follow these steps to get the perfect posture for this type of stretch:
Knee Fold Tuck
A knee tuck is a great exercise when it comes to targeting your abs and improving your core strength. For performing this stretch, use a medicine ball. Follow these steps to get the knee fold tuck accurate:
Dragging yourself out of the bed for a run in the morning can seem like a task. But, once you find a way to do it, it leads to large health improvements.
Running is a great exercise. It is not only a great way to start your day but also keeps you physically and mentally fit. Instead of making a routine trip to your gym, buy a pair of runners and hit the road with an invigorating playlist. Running is also an effective way to burn fat and increases your body stamina. Hence, take a look at these early morning running tips which will help you slide out of your cozy sheets and get you running:
Go To Bed Early
This is the first and most obvious step for early morning running. Going to bed early is the key to waking up fresh. If you’re a night owl, try to gradually bring your bedtime earlier. It is advisable to go to bed around 10 pm and wake up by 6 am. This way you get a good eight hours of sleep.
Make It A Routine
Making a habit into a habit can be difficult. Waking up early morning for a run requires going to sleep early and resetting your alarm clock. Instead of attempting to do a run on all the days of the week, first, start with running twice a week. Once you are able to do this regularly, move it up to 4 times a week. Similarly, once you are able to regularly run 4 times a week, you can aim to run 6 times a week.
This is how you make it a routine.
Don't Skip The Warm-Up
Running in the morning may require a little longer warm up session. This is because your body muscle is tight and you need to loosen them up in the morning. The best way to loosen your muscles is the right warm up exercise. Do stretches like jumping jacks or butt kicks to effectively flex your arm and leg muscles. If you are unable to do so, try activity specific training for better and faster results.
Eat The Right Food
You might want to go for a run right after you get up. But, you can't just roll out of your bed and drink a glass of water and leave, you need carbohydrates on board. Hence, see to it that you at least eat 45 minutes prior to your running regime. Eat a banana or a protein bar or have pretzels with hummus for the right nutrition before your run.
Find A Running Buddy
Find a partner to accompany you to hit the road. This will not only keep you away from snoozing the alarm but also keep you cheerful throughout. Finding the right running buddy will simply make sure that you do not skip your runs. Hence, take along your siblings, spouses or companions to run along with you.
While these early morning running tips may work for some, for others they won’t! Hence, if you think we have missed upon on something or if you have better techniques, leave a comment to motivate other runner or simply contact us to know more about it.