Active Isolated Stretching & Strengthening
Example video from a continuing education class where Aaron Mattis is teaching stretches for the chest muscles (Pectoralis Major and Minor).
Insights into chronic pain in soft tissue:
What is Fascia? How does it contribute to chronic pain? It's a common question bc it's a common problem that can cause pain, neuropathy, and joint damage.
At Restored by Touch, we use gentle techniques to target every layer of soft tissue. This eliminates the harmful changes in the soft tissue resulting from trauma, chronic overload or irritation nerves.
Most people interpret these changes as tight muscles. Problems in the soft tissue can cause irreversible problems if left untreated. A few examples include torn muscles, stress fractures of bones, tendonitis and bone spurs.
Some common conditions include plantar fasciitis (PF) and shin splints (SS). The origin of PF is NOT where the pain is felt. It's typically a simple fix when treated early. It comes from further up the body towards the head. Thus the importance of evaluating tissues to determine which areas are involved.
Shin splints are one example of how the tissue pulls away from the bones. It's common for runners, but with good self-care, it's totally avoidable. If caught early, it's easily reversible.
See more wonders of fascia in this video.
Hydration is featured in the above video. This article describes how it manifests in our lives in ways that few of us understand.
Your Body's Call for Water: Keeping a Whimper from Becoming a Shout by Carole Suzanne Jackson
Other tips to help raise your awareness and motivation for self-care:
Arthritis - Benefits of Massage for
Tightwad Gazette by Amy Dacyzyn - may help budget for making massage a regular part of your life.
Cold and Hot Therapy Instructions and Products
Following are detailed instructions about the effective use of cold and heat therapy. Please review. Do call us with any questions.
Cold Therapy Reduces Inflammation
All these in the following link are great commercial cold pack. Except the neck one doesn't conform well
unless it's pulled too tight.
An ice massage with water frozen in a paper cup (peel the cup down as the ice melts) is especially effective for inflamed tissue. Keep the ice moving—it’s a massage. Holding in one spot can damage tissue. Follow the instructions at this link carefully.
Gardening for Health
http://www.earthbox.com/ provides an easy way to garden urban or country.
Click here to access the current version of our spreadsheet giving basic garden planner information for starting from seed.
Muscle Health Books for Great Self Care
Fibromyalgia and Chronic Myofascial Pain: A Survival Manual (2nd Edition)
by Devin J. Starlanyl & Mary Ellen Copeland
The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief, Second Edition by Clair DaviesStrength Book: Active Isolated Strengthening: The Mattes Method
Specific stretching for everyone by Aaron L Mattes
Active Isolated Strengthening: The Mattes Method
by Aaron L. Mattes
Favorite Recipes - (yummy, healthy, quick economical)
Ratatouille - click here
(French origin; vegetable medley ideal for homegrown veggies)
See our referral tab for markets providing exceptionally fresh veggie.
Self Care Journal Check Sheets
Food and Water Intake Guide coming soon
1200 calories - click here
1300 calories - click here
1500 calories - click here
1800 calories - click here
Unexplained Chronic Pain
Chronic pain resulting from: Migraine Type Headaches (80% resolve completely)
Forward head posture
Unexplained chronic Pain
Osteoarthritis (Yes, knees)
Foot Drop Gait