Aruna's Blog

Therapeutic Medical Massage

Bio magnetic cupping

Suction Cup Therapy Has Been in Tradition in Various Parts of the World with Different Names

With the influence of traditional chinese medicine, Ayurveda and other healing methods, cupping has reemerged into the western healing community. Though subtle, it is a very effective healing therapy.

Cupping therapy has been used to relieve pain, improve range of motion of muscles around the joints, improve the effectiveness of reflexology, drain excess fluids built up in the lymphatic system, increase energy, stimulate blood flow and minimize fascial restriction, facial rejuvenation and removing wrinkles and cellulite build up.

Cupping therapy has been popular among the athletes to improve their performance and recover faster by flushing away the lactic acid that builds up after any workout session. Cupping therapy helps to keep the fascia lubricated and stimulate blood flow so muscles move freely for the athletes to perform efficiently in their chosen sport. Cupping helps to minimize the fascial restriction for the muscles to move through its entire range of motion. The Olympic medal winner, Michael Phelps utilized this therapy in the 2016 Olympics.

How Does Cupping Therapy Work?

By suctioning, an internal vacuum is created which delivers negative pressure. This negative pressure is being used to release rigid soft tissue, drain excess fluid and stimulate the lymphatic system (immune system), loosen the adhesions, brings oxygen and blood flow to the stagnant skin and muscles. Non-oxygenated blood, cellular debris and accumulated wastes in the body are brought to the surface where cupping therapy is applied. Myofascial work that is done through cupping helps relax even the stubborn muscles. This negative pressure (pulling action) created with cups engages the parasympathetic nervous system which in turn helps individuals to deeply relax their entire body. Those individuals receiving the cupping therapy feel the benefit of relaxation weeks after the treatment. It is not unusual to fall asleep when receiving cupping therapy.

Tai Chi for Rehabilitation

Tai Chi BenefitsTai chi is one of the best known martial arts of the internal systems originated from ancient China. Tai chi consists of exercises equally balanced between yin and yang, which is why it is so remarkably effective. Yin and yang are polar opposites and are found in all things in life. In nature, everything tends toward a natural state of harmony. Likewise, yin and yang are always in total balance. Things which are perfectly balanced and in harmony are at peace; being at peace leads naturally to longevity.

Tai Chi for Rehabilitation Program, designed by Dr. Paul Lam M.D, involves basic tai chi, foundations in tai chi, sun style, yang style and chen style.

Benefits of Tai Chi

  • Increases muscle strength, which supports and protects joints
  • Increases stamina
  • Increases flexibility
  • Helps balance, thereby reducing falls
  • Improves posture, memory and relaxation
  • Enhances muscle strength and cardiovascular system
  • Recover from injuries or surgeries faster
  • Easily adaptable for your specific needs

"Although you are not working with weights or resisted bands, the unsupported arm exercise involved in tai chi strengthens your upper body,” says internist Dr.Gloria Yeh, an assistant professor at Harvard Medical School. “Tai Chi strengthens both upper and lower extremities and also the core muscles of the back and abdomen.”

Flexibility: Women in 2006 Stanford study significantly boosted upper and lower body flexibility as well as strength.

Balance: Studies show that tai chi improves balance and reduces falls.

Proprioception, which is the ability to sense the position of one’s body in space, declines with age. Tai chi helps train this sense, which is a function of sensory neurons in the inner ear and stretch receptors in the muscles and ligaments. It also improves muscle strength and flexibility, which makes it easier to recover from a stumble.

Fear of Falling Can Make You More Likely to Fall; Some Studies Have Found That Tai Chi Training Has Helped Reduce That Fear

The movements in tai chi are usually circular and never forced, the muscles are relaxed rather than tensed, the joints are not fully extended or bent, and connective tissues are not stretched. Tai chi can be easily adapted, from the most fit to people confined to wheelchairs or recovering from surgery or stroke.

Tai Chi Movements

Aruna is trained in tai chi. If you have a friend or family member who would benefit from tai chi, contact her to attend a class.

Resources:

https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi

http://www.taichiforhealth.com

 

Rebecca Heck here from Impact Fitness. Let’s discuss why the warm-up before workouts is essential.

warm up pictureFirst, let me say I see a lot of people skimping on pre-workout warm-ups. 

They just want to get to the heart of their sweat fest. I get it, however, the body requires these warm-ups to really be prepared for the lifting and training you’re about to do.

Why? Well, you literally need to warm your body up and get your heart rate up to be in a proper state before that workout and to help avoid injury and put the body in a proper state before that heart pumping session.

Your warm-up is just as important as the sweat fest that follows. So here’s a good example.

Let’s break this down:

  1. Choose a cardio activity such as on a treadmill, bike, elliptical, stair-master, or with a jump-rope, walk/jog/run, or dance. Anything to get your cardio on and get moving for at least 10 minutes. 
  2. Start out slow and check your starting/resting heart rate. It should be between 60-100 beats per minute (BPM). Well trained athletes can be between 40-60 BPM.
  3. Hit your fat burning range of 60%-70%. You’ll find that range by first finding your max heart rate (HR) by subtracting your age from 220 then do the math for your 60%-70% *Example for a 45-year-old: *220-45=175 max HR, 75x.6=105(60%) 175x.7=122.5(70%). Do the math with your age and find your range!
  4. Within the first few minutes keep the speed 2.5-3.5.
  5. Check your HR. Then when ready or around minutes 3-5, increase the speed 3.0-4.0.
  6. Check HR and increase speed if needed.
  7. This will ensure your body is ready to hit the workout your about to do. If you’re looking for a challenging workout that brings results, contact me with your personal goals and I will construct workouts around the fitness level you want. As a certified personal trainer, certified IIN health coach and award-winning Fitness Universe competitor I can help you get the results you're looking for!

Now what to do in order to keep those muscles from tightening up between workouts.

For that, I advise stretching and targeted sports massage therapy from a professional medical massage therapist. Aruna is an amazing medical massage therapist. She will keep you feeling great and recovered before, after and between workouts so you’ll be ready to hit those workouts with all you’ve got every time.

Set goals and surpass them with Rebecca's Healthy Fitness!

Rebecca’s Healthy Fitness
Phone: 513-708-5936
Certified Personal Trainer

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