Foam Roller Classes

rollerYou bought it because you knew it could help you stretch, and after it rolled under your bed you forgot you had it! Dust it off and bring it in to Well Beings to learn some fun tricks for stretching and self-massage of the entire body. Emily has been working with small balls and foam rollers since 2000 helping athletes and office workers open and lengthen their bodies to a feeling of freedom. Come try it out!!!

Join Emily at Well Beings for a foam roller class on Sunday, September 13 from 2-3pm OR

Thursday, October 8th from 6-7pm.

$10 investment, limited to 5 people so be sure to RSVP to [email protected] today!

Which Comes First – the Massage or the Chiropractic Adjustment?

chickenegg1“Should I get a massage before or after my adjustment?” This is one of the most common questions I hear from clients.  In 90% of the cases, I would say that it doesn’t make much of a difference. While I fully know from experience that massage and chiropractic go hand-in-hand, it is important to ask how they benefit one another and why they work so well together. In doing that, you as the client can decide the best order for you.

Basic physiology shows us that muscle moves bone. When bones are no longer in alignment, it’s important to look at how the musculature around the area is out of balance. Getting the musculature to rebalance is not as easy as one would wish.  Various forms of treatment can be used to aid in muscular rebalancing, from gentle kneading of the tissue to pinpoint stretching. While most chiropractors are adept at pinpoint stretching, it is rare that they have the time necessary for less aggressive techniques to do their work, or to be very thorough in addressing the musculature.  This is when massage is beneficial.

spa massageTypically massage sessions can last from 30-90 minutes in length. Looking only at the most basic forms of massage therapy, the therapist can use a combination of pressing, kneading, traction, compression, and stretching of the muscles to encourage them to release. When there are repetitive stress injuries or patterns, or physical or emotional trauma, other various forms of manual therapy may need to be applied.  It is important to know what your massage therapist is trained to do. Regardless of the type of manual therapy your massage therapist uses, studies on the benefits of massage therapy consistently show that it has the ability to release certain neural transmitters that tell the body to relax. To better aid this, it is best to always express any discomfort during your session, as additional tension caused by the work you’re receiving only adds more stress and is less beneficial.

chiro adjI imagine after envisioning your tight muscles being kneaded and gently worked into pliable tissue, you’re feeling much more relaxed and ready for an adjustment. Hopefully, being more relaxed will assist your chiropractor in getting the bones to shift more smoothly which always translates into a happier nervous system. However, the alternative is also true. When you come in for your massage after your adjustment, it may be simpler for the therapist to aid the muscles in relaxation when the neural input to them is heightened. So, it is truly up to you and how you feel the benefits of both therapies in your body and mind.

For more information on the benefits of massage therapy, you can visit www.abmp.com or www.amta.com, both organizations support massage therapists in their educational pursuits as well as distribute the most recent research done for massage therapy.

This article was provided for Well Beings Chiropractic by Emily Nelson, MA, RMT. She has been providing massage therapy to the Denver/Lakewood area since 1998 and is currently working with Drs. Jacob and Maura Fletcher at Well Beings Chiropractic. For more information on Emily, please visit www.LivingConsciously.MassageThearpy.com

 

Places to Peruse Part 4: Maura’s Top 5 Postpartum Picks

The moment a child is born, the mother is also born. She never existed before. The woman existed, but the mother, never. A mother is something absolutely new. ~ Rajneesh

The part of this quote that resonates with me the most is the “newness” of motherhood. For many including myself, new things can be really exciting and they can be really scary. With both of our families living outside of Colorado, it was important for me to find communities of mamas nearby in Lakewood, The Highlands, and Golden that could provide me with support. Listed below are some things that I have done over the last three years that have been extremely helpful as I navigate the journey of motherhood.

Fit4Mom – Stroller Strides

As a prenatal chiropractor and exercise junkie, it was super important for me to get back to exercising as soon as possible postpartum. I found a Stroller-strides-facebook-fantastic exercise program and community with Stroller Strides.

Here is a description from their website: “Stroller Strides is a total fitness program that moms can do with their babies. It includes power walking and intervals of strength and body toning exercises using exercise tubing, the stroller, and the environment. Taught by certified and specially trained fitness instructors, it is a great workout for any level of exerciser. Stroller Strides instructors weave songs and activities into the routine designed to entertain and engage baby, while moms are led through a series of exercises specific to her role as mom.” They offer both prenatal and postpartum classes

The really neat thing about Stroller Strides is that it is not just an exercise program. It is a community. Every time I work out with this group of moms, I end up talking with someone about something related to parenting. Often times I leave the park saying and feeling that I am not alone and other people are going through XYZ thing too.

Stroller Strides also coordinates play dates and moms’ night out. Both are great opportunities to connect with other moms and kiddos. I am a member of the group in The Highlands. There are other locations across the front range such as Denver, Golden, and Lakewood.

http://frontrange.fit4mom.com/learn-moreenroll/stroller-strides

http://denverfoothills.fit4mom.com/

The mama’hood

The mama’hood is just a fantastic place full of support for new moms. The mama’hood is located in LoHi, a northwest neighborhood of Denver. At the mama’hood you will find prenatal and postpartum yoga classes. They are one of the best places to go for breastfeeding support. They also offer a variety of classes on parenting from discipline, to introducing solids, to babywearing, to …  you name it. As a prenatal chiropractor and mom, I think all moms in the northwest Denver area, need to know about this awesome resource.

chamomileApothecary Tinctura

Apothecary Tinctura is located on Sixth Avenue in Denver. There you will find herbalists and holistic health care professionals. Self-care is an important part of anyone’s health routine and I think it is even more critical for moms. As moms, we lovingly give all day long. It is so important to find a ritual that helps us restore and rejuvenate. In addition to my weekly chiropractic adjustments, I have regular appointments with the herbalist.  Needless to say, our bodies experience a lot of changes during pregnancy and postpartum. I have found the herbalists to be extremely helpful in restoring my hormonal function and energy levels.

Mom”me” Time

MommyTime_smFind time weekly to do whatever it is that reenergizes you. I have a sitter come to watch Jack for a few hours on Wednesday mornings. At first I felt it was indulgent. Then I realized it was essential for me and for Jack. During that time I take care of ME. What I do varies. What you do is not so important. The important thing when defining this time is doing something that is restorative for your mind and body. Some ideas include take a yoga class. I love Qi in Edgewater. Get a massage. Check out our new massage therapist at Well Beings, Emily Nelson. Grab a book and read at a local coffee shop. One of my favorites is the Windy Saddle in Golden. Take a walk and breathe in some fresh air. I love the loop around Crown Hill in Lakewood or the path along Clear Creek in Golden.

Find a Counselor

One of my clients once said, all she needs to stay healthy is a good therapist and a good chiropractor – I couldn’t agree more J. If you are finding the transition to motherhood challenging, find a good therapist. Having someone to normalize my feelings, guide me, and help me balance my roles has been a key ingredient as I continue to uncover who I am as a mom. There are many quality therapists in the metro Denver area. Here are some that I recommend:

Elizabeth Legg – The Road Less Traveled Counseling – www.theroadlesstraveledcounseling.com

Jennifer Lucas Brown  – www.coloradorelationshipcounseling.com

Shadia Duske and Tricia Burton at Luna Counseling Center –  www.LunaCounselingCenter.com

The ideas I wrote about here are supportive for me. I hope by reading this you gain some more balance, joy, and support in motherhood. Remember you are doing the best that you can with the tools that you have in this moment.

In health and happiness.

Dr. Maura

 

 

 

New Year, New You!

What will you resolve to do in 2014?

There are many ways to compliment the care you receive at Well Beings. If you are curious about any of them or have been thinking of trying some out, please let us know. We are more than happy to recommend practitioners we know and trust. Here is a brief list of just a few of them:

  • Acupuncture: Jana Morian, Owner and Acupuncture Expert at Inspired Wellness

acupunctureAt Inspired Wellness Center, they believe all health conditions from pain to insomnia to depression can be treated effectively using natural therapies. They specialize in treating health conditions such as Fertility Issues (Infertility), Women’s Disorders and side-effects of chemotherapy and other cancer treatments. Acupuncture can also be used to treat pain, digestive issues, mental/emotional disorders, immune system issues, stress and general well-being. They also offer Allergy Elimination which is a proven technique that has helped thousands of people rid themselves of their allergies forever. http://inspired-wellness.com/

  • Counseling: Lori Jackson, MA, MFT with Denver Counseling Options

signLori has experience in working with a variety of clients including, infants, toddlers, children, adolescents, adults, couples, families and individual adults. She received her Masters from Regis University in counseling/psychology. She currently holds an advanced certificate in Marriage and Family therapy for working with families, couples, children, and systems. She also specializes in Infant and Toddler Mental Health and Development and Post-Partum Depression after having completed training at the Kempe Center of Children’s Hospital in Denver, CO. http://www.denvercounselingoptions.com/

  • Fitness & Exercise: Tom Menting, Owner and Personal Trainer of Sun Fitness

fitnessAs a NSCA, CSCS & CPT certified fitness trainer, Titleist Performance Institute trainer, and black belt in Tae Kwon Do, Tom’s knowledge in this field and dedication to improving the body, mind and spirit of his clients is guaranteed to provide results. With over 15 yrs experience in the health and fitness profession, he has developed personal training programs including body fat testing, nutritional counseling and strength training programs for a variety of clients, ranging from new exercisers to elite athletes. http://www.sunfitness.net

  • Massage: Daniel Stepner, CMT with Golden Bodyworker

massageA veteran Emergency Paramedic certified in two states, Dan has been involved in medicine in one form or another for most of his life. More than thirty years of hands on pre-hospital medical experience as an EMT and Paramedic, emergency room tech, orthopedic tech, rehab tech and home health worker have helped him develop an understanding of more than just anatomy, mechanisms of injury and disease processes. A Certified Massage Therapist with a degree in Health and Wellness, he is able to provide his client’s individualized care through goal-oriented therapy. http://www.goldenbodyworker.com/

  • Naturopathy: Dr. Caitlin O’Connor ND, CPM founding doctor of All Families Natural Health

Med bottleDr. O’conner provides Naturapathic care for the whole family with a focus on enhancing preconception health and fertility, supporting a healthy pregnancy and postpartum and providing safe, effective options for children’s health and wellness. She enjoys helping families understand the many options available during pregnancy, birth and beyond. Dr. O’Connor attended Denver East High School and graduated with honors, PHI Beta Kappa from the University of Colorado, Boulder. http://www.allfamiliesnaturalhealth.com/

  • Nutrition: Cindy Nasky, CHHC with Knowing Wellness

fruit heartCindy practices a holistic, integrative approach to supporting healing through nutrition, recognizing the symbiotic relationship between what we eat and the condition of our relationships, careers, spiritual life and exercise. Through gradual, sustainable changes in eating choices and lifestyle, clients find new tools for increasing energy, improving sleep quality, balancing weight, reducing inflammation, and generally feeling better overall. http://www.knowingwellness.net/

  • Vision Transformation: Dr. Jacinta Yeung, O.D., M.Ed/VFL

EyeDr. Yeung started her undergraduate studies at the University of Alberta in her hometown of Edmonton, Canada. She received her Bachelors of Visual Sciences and Doctor of Optometry Degree from Pacific University, Forest Grove, OR. In conjunction with her optometry degree, Dr. Yeung achieved a Master’s in Education in Visual Function in Learning (M.Ed/VFL). This degree was designed to extend an optometrist’s knowledge in how vision is related to reading and learning, and allow optometrists to consult with teachers regarding students with learning related vision problems. Vision is such an integral and complex skill that is often oversimplified. An individual with poor visual skill can experience difficulty with coordination, learning, planning and much more. She strives to be an advocate to these individuals and offer vision therapy that can help them build visual skill that will make them more successful in various areas in life. http://www.visiontransformation.net/

Ask us, we can help!

Benefits of Prenatal Massage

Massage therapy addresses different needs through varying techniques, the most common is Swedish Massage. This aims to relax muscle tension and improve lymphatic and blood circulation through light pressure applied to the body. Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pain, and improve labor outcomes and newborn health.

When massage was introduced to women’s prenatal care, hormone levels associated with relaxation and stress were significantly altered, which led to mood regulation and improved cardiovascular health. Studies conducted in the past 10 years of women who received bi-weekly massages for five weeks, showed “stress hormones” norepinephrine and cortisol were reduced and dopamine and serotonin levels were increased. These changes in hormone levels also led to fewer complications during birth and fewer instances of newborn complications, such as low birth weight. The evidence points strongly to maternal and newborn health benefits when therapeutic massage is incorporated into regular prenatal care.

Swelling of the joints during pregnancy is often caused by reduced circulation and increased pressure on the major blood vessels by the heavy uterus. Massage helps to stimulate soft tissues to reduce collection of fluids in swollen joints.

Sciatic nerve pain is commonly experienced by women in late pregnancy as the uterus rests on muscles of the pelvic floor and lower back. The pressure of the uterus spreads tension to the muscles of the upper and lower leg, causing them to swell and put pressure on nearby nerves. Massage addresses the inflamed nerves by helping to release the tension on nearby muscles. Many women have experienced significant reduction in sciatic nerve pain during pregnancy through regular massage.

More Benefits of Prenatal Massage

  • Better Sleep
  • Reduced Back and Joint Pain
  • Improved Circulation
  • Reduces Muscle Tension and Headaches
  • Reduces Stress and Anxiety

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