Forget The Gym. Go To Sleep.

One of the biggest burdens on our overall health and wellbeing is sleep. More than 1/3 of Americans are not getting enough sleep. Lack of sleep leads to a variety of health issues such as anxiety and depression to Irritable Bowel Syndrome (IBS) which can all lead to one of the leading epidemics we are facing, chronic pain.

If you are setting out in 2018 to change anything, sleep should be priority number 1. So many other problems will fall away simply because you are allowing your body more time to recover and recuperate through a good night’s sleep. One of the easiest ways to jump start your nights rest is with some mild to light stretching and breathing prior to bed time. Try these 4-simple movements before getting some shut eye in 2018 and your body will thank you.

1. Seated Mediation: Sit with your back straight and your legs out in front of you. Bend your knees inward, placing each foot underneath the opposite knee. Sit tall to create length in your torso, placing your hands on your knees with palms facing down. Close your eyes and breathe into your belly.

2. Seated Side Stretch: Extend both legs in front of you, wide. Fold your right leg at the knee, and bring your foot toward your groin. Bring your left arm to touch the bed, so that it’s parallel to your left leg, with your palm facing up. Reach up with your right arm to open up the right side of your body. Repeat on the left side.

3. Pigeon: Start in tabletop position, placing your hands and knees flat on the bed, hips-width apart. Bring your right knee between your hands, and inch your right foot closer to your left hand. Extend your left leg fully behind you so that your left knee and foot are touching the bed. Try to square your hips, and lift up through your torso to lengthen and stretch.

4. Lying Down Twist: Lie on your back with your arms extended outward. Bend your knees and bring your feet to your hips. Slowly twist your legs and hips to the right side, so that your right knee is touching the bed. Place your right hand gently on your left knee to stretch and open up your left side. Repeat on the opposite side.

As with any sort of change we are trying to make in our lives, it takes time, consistency and dedication to have a lasting impact. Before giving up hope after the first 2 weeks of the year (the average life span of most New Year’s resolutions), commit. Mark your calendar every night (or I’m sure there is an app or Alexa for this). Give this about 60 days to really see the changes. If done consistently over 60 days you will see changes in your mood, personality, skin, and even your waist line; and you never stepped foot into a crowded, resolution filled gym.

Ready to #feelbetter?

You're just a click away from a wicked good massage!

Book Now!

Energy Boosters

Energy Boosters Ways to Get You Through the Day No amount of coaxing, pleading, or pedal pumping could get the engine in the rental car to turn over. It was going nowhere. The travelers had filled the car with unleaded fuel, but it had a diesel engine. It had been able to run a little…

Read More

What is Qi?

What is Qi? A fundamental concept of traditional Chinese medicine (TCM) dating back over 3,000 years, qi (pronounced “chee”) is the Chinese word for energy, which also carries with it connotations of “air,” “breath,” and “life force.” In TCM, it is understood that everything from humans and animals to rocks and trees is filled with…

Read More

Why Buy Organic?

Why Buy Organic? Is the Higher Price Worth It? While shopping in your grocery store’s produce section, you may notice the organically grown apples are pocked and not as big and perfectly round as the conventional produce, but they are more expensive. What’s the difference, and which do you choose? Your decision may significantly impact…

Read More
MFR

Are You Making the Most of Your Massage?

Are You Making the Most of Your Massage? How to Prolong the Benefits of Bodywork A massage works in wonderful ways, easing stress and pain, calming the nervous system, increasing circulation, loosening tight muscles, stimulating internal organs, and enhancing skin. The multiplicity of physiological responses sends a simple, clear message to the mind: Massage feels…

Read More

The Case for Chocolate

The Case for Chocolate New Studies Show Health Benefits  It’s not like we need a specific reason to eat chocolate, but it doesn’t hurt that studies are finding increasing health benefits associated with the popular indulgence. While chocolate is high in sugar and saturated fat, it does contain chemical compounds with proven benefits, so enjoy–in…

Read More

The Wonders of Water

The Wonders of Water For Skin Health and More Shelley Burns, N.D. Creams, nutritional supplements, treatments, lotions, and potions. We are always looking for the next miracle product to keep skin looking healthy and young. However, there is one essential, inexpensive, and often overlooked nutrient right at your fingertips:water. Just as a car cannot function…

Read More

Invest In Your Health

Invest in Your Health Massage Offers Excellent Return onInvestment “Invest for the long term” is great financial advice, but it’s also great healthcare advice. Never is investing for the long term more important than  when you are making day-to-day decisions about your health. There are short-term gains from taking care of your health, to be…

Read More

Life Hack: Iced Cubes

Life Hack: Coffee Cubes (Redux) As usual in New England, we have gone from Winter to Summer, with Spring being an absentee season (again). Since it feels like Summer is already here, I thought it best to give you a Life Hack that is an oldy, but a goody! Iced Coffee…..CUBES! #mindblown Yes. I have offered this…

Read More

Make a Great Save to Avoid Back Pain

Make a Great Save to Avoid Back Pain 7- Stretches in 7-Minutes I was speaking the other day with one of our therapists and we were discussing our role in helping our patients.  I was explaining that a comment I often tell new patients is; “These are hands, not magic wands”.  Patients often seek out…

Read More

Time for Sleep

Time for Sleep As a nation, we may be divided, but there is one common bond that unites us all around the world; sleep. We all need sleep in order to be capable of performing every day tasks.  Sleep is an imperative part of the human experience.  Without a good night’s sleep, our bodies will slowly…

Read More