Scalene muscles can become tight from poor posture, excessive sitting and computer work. Learn how to safely stretch this muscle group, which will help to increase your range of motion and reduce the feeling of tightness and pain.
When you are under stress, your body reacts as if it is under attack. This is called the fight-or-flight response. Relaxing your body depends on you eliminating the tension in your muscles. Stress affects all aspects of your life, including your emotions, sleep routines, relationships and if left unchecked can lead to serious health issues.
Below are some relaxation tips that are easy to incorporate into your daily routine and especially for those times that you start to feel anxious, and tense.
- Breathing exercises are one way to relax. Take a deep breathe in, hold for a few seconds, and then exhale slowly. Repeat 7 – 10 times.
- Take a time out and listen to your favourite music for a few minutes
- Try aromatherapy: place a drop of lavender, or other essential oil onto your wrists or hands. The scent can trigger smell receptors in the nose that connect to the part of the brain that regulates emotions.
- Distract yourself from the issue at hand. Pick up a crossword puzzle or a game of Sudoku. Brain games that require concentration can help take your mind off the stressful situation.
Try to incorporate these tips for relaxing when you have more time available.
- Take a hot shower
- Go for a walk with your pet
- Get a massage
- Spend a few minutes meditating or try imagining yourself in your “Happy Place”. That could be a childhood memory, a favorite vacation spot or an imaginary place. The idea is to get you to stop thinking about what caused your stress.
- Keep a journal
- Yoga!!! When you become stressed, your body releases hormones that speed up your heart rate and make your muscles tense.
Relaxation
- gives the heart a rest by slowing the heart rate
- reduces blood pressure & increases blood flow
- decreases muscle tension
As you become more relaxed, you will:
- sleep better and have more energy
- have less headaches
- increase your concentration
- increase your ability to handle frustration and stressful situations
A variety of different relaxation techniques can help you bring your nervous system back into balance. There is no single relaxation technique that is best for everyone. The right relaxation plan is the one that fits your lifestyle, is easy to incorporate into your daily routine and helps you to relax!
Scalene muscles can become tight from excessive sitting and computer work; by stretching this muscle group you will increase your range of motion and reduce the feeling of tightness and pain.
A simple stretch for our neck
It is at this time of year more than any other, we start to take stock of our lives and make decision about how to improve ourselves. Setting goals and following through with them are a great way to make changes in your life. Below are some guidelines on setting goals for the new year.
- Set goals that can be measured
Specific goals are more effective. An effective goal clearly indicates what you need to do to accomplish the task. This means that you must be able to measure the performance that relates to the specific goal. For example, I need to spend less time on the computer… should be…I will spend 30 minutes less a day on social media.
- Set realistic goal.
Goals should not be so big that you experience failure and frustration in trying to reach them.
- Set short-term as well as long-term goals.
Break down any long-term goals into smaller more attainable goals, this will help to promote success, and keep you motivated. If your goal is to lose weight, your short term goals might be to start drinking 1 liter of water a day, incorporate three – 30 minute walks per week and to go swimming for 40 minutes every Thursday after dinner.
Once a specific goal has been chosen, make sure that it also includes a target date for accomplishing what you set out to achieve.
- Goals should not be “set in stone.”
Life sometimes gets “in-the-way” of our goal; so your goals may need to be revised in order to achieve them. Don’t feel discouraged if you need to “tweak” your original goal… stay positive.
Many folks use the SMART formula when setting goals:
S – Specific: A specific goal is simple and easy to describe. Stating that you will start an exercise program is not specific. A specific goal is… I will start an evening yoga class two nights a week to improve my flexibility.
M – Measurable: You need to be able to tell if you are achieving your goal.
Be specific about the outcome of each step. “I’ll enroll online this evening and start with a Monday morning class. I’ll practice at home 3 evenings a week.” That’s measurable!
A – Achievable: Don’t schedule 4 fitness practices when you know that your job will interfere with your ability to get to the gym. A better goal is to state that you will practice twice a week…. Remember you can always adjust your goals.
R – Be Realistic: If you haven’t been exercising, and you’ve never done any fitness classes before, sign up for a beginner class! Signing up for an intensive workout class will sabotage your goals.
T – Timely: Set a clear time frame to achieve your goal.
Always take time to celebrate your achievements. Reward your hard work along the way as you achieve the small goals, such as booking a massage session to celebrate.
Whatever system you decide to use, remember to stay positive, know that there will be set backs, and surrounding yourself with positive people who will be your cheerleaders!
If you are looking for an easy, inexpensive way to exercise and get healthy, walking is your answer. Walking is good at strengthening muscles, helps brings oxygen and nourishment to your joints, and improves your circulatory system. But like all exercise programs…..how do you stay motivated? Using these 5 basic rules will help you stay on track!
Don’t Exercise Alone
One of the best ways to start and maintain a regular exercise program like walking, is to find a friend who is committed to the same goal as you. If you can’t find anyone in your neighbourhood, try joining an organized program like a walking club at your local Rec Centre.
No one says that your walking buddy can’t have 4 legs! If you don’t have a dog, volunteer to walk your neighbours.
Change up Your Routine
To make your activity more enjoyable, find ways to make it different and interesting, by varying your route.
For example, if walking is your passion, head out for your walk each day in a different direction, and at least once a week try doing something completely different, such as a walk in the park, on the beach or in the woods. You can also head down to your local school or Rec Centre, and do some laps around the track.
Keep Track of Your Progress
Keeping track of how far, long and often you walk is an important walking strategy because it gives you a real sense of accomplishment.
One of the best motivational tools is a pedometer, because it gives you immediate feedback.
Have the Correct Footwear/Equipment
A pair of shoes/runners is the only equipment you need for walking, so it’s important to choose the right pair for you.
When you go shopping for shoes make sure to measure both feet, and buy the size that fits the bigger foot ( you can always add an insole, if needed, for the smaller foot). Bring the type of socks that you would wear to walk, and also your orthotics if you wear them. You will need to replace your shoes about every 500 miles (as often as every 4 months if you walk every day).
Excuses, excuses, excuses
The number one obstacle to exercising is EXCUSES!
People who make exercise a priority always find the time to fit their exercise routine into their day. If you are not quite there yet, make sure that you have a plan B. If the weather is horrible, take your walks inside (walk at a mall or indoor track). If you are not feeling well, or your walking buddy is a no show, go for a short walk; even walking around the block will help you stay on track.
At this time of year, many of us think about how to give back to our communities. One of the most traditional methods is to donate to your local food bank. But, besides bringing in non perishable goods and money are there other choice? There are… StreetSmart, Food For Families, and Food Banks BC.
StreetSmart
StreetSmart started in London, England in 1998 with the goal of ending hunger and homelessness in their city. They realized that most of us will be going out to dinner during the holidays, and created this simple yet clever premise; asking patrons at the end of their meal, if they’d like to donate $1 to a local food bank.
StreetSmart.org is in South Africa, Australia, New Zealand, India and Canada, and StreetSmart Victoria organizer, Karen Clarke has many of our great local restaurants participating.
How does StreetSmart work?
When guests are seated, the server invites the guests to participate in the StreetSmart Project and points to the information card on the table, and at the end of their meal when the bill is presented, the guests have the option of allowing the server to add a $1 (or more) donation to their bill.
With 100 per cent of the proceeds going to local food banks, such as The Mustard Seed, the charities that serve the community’s most needy will get a big financial boost.
Food For Families Annual Campaign
Join Thrifty Foods in there annual Food for Families Campaign, which runs from December 4th to January 3rd. The program provides customers with the option of adding a $5, $10, or $20 Food For Families gift voucher to their grocery order. Funds are then transformed into fresh groceries for those in need in our communities.
In 2013, the Food For Families fundraiser provided $274,000 to local food banks. Food for Families supports, Mustard Seed Food Bank, Goldstream Food Bank, Sidney Lions Food Bank, CMS Food Bank Society, Cowichan Valley Basket Society, Saltspring Island Community ServicesFood Banks.
Food Banks BC
Your $2 donation at the grocery check-out, food banks in BC receive close to $1 million dollars’ worth of fresh fruit, vegetables, dairy and much needed protein every year. The $2 donation through your grocery store ensures a variety of fresh healthy foods critical to every person’s nutritional needs are available to the local community food bank.
That $2 donation goes a long way to help the 94,000 children, seniors and families each month that cannot afford the nutrition so vital to their health. Grocers participating in Victoria include Thrifty Foods, Save-on-Foods, Fairways, Safeway and Country Grocer.
Experts estimate that upwards of eighty percent of disease is stress related; and nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and stress altogether is not realistic, massage has been proven to help manage stress.
Overall Health Benefit of Massage Therapy:
- Massage therapy increases blood circulation & pumps more oxygen and nutrients into tissues and vital organs.
- Massage stimulates the lymph system, the body’s natural defense, against toxic invaders.
- Helps in releasing endorphins, the body’s natural painkiller.
- Relieves pain and decreases the need for medication.
- Can relax tense and tightened muscles.
- Reduces overall stress. It helps the body’s stress response by lowering levels of stress hormones such as cortisol.
Benefits Of Massage Therapy
Physical Benefit of Massage Therapy:
- Helps relieve muscle tension and stiffness
- Fosters faster healing of strained muscles and ligaments; reduces pain and swelling
- Reduces muscle spasms
- Provides greater joint flexibility and range of motion
- Reduces blood pressure
- Enhances the health and nourishment of skin & strengthens the immune system
Emotional Benefit of Massage Therapy:
- Promotes a relaxed state of mental alertness
- Satisfies needs for caring nurturing touch
- Fosters a feeling of well-being and reduces levels of anxiety
Getting a massage on a regular schedule can play a huge part in your overall health. Budgeting time and money for massages at consistent intervals is truly an investment in your health. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.
I 
recently completed my series of IMS/Dry Needling treatments and am moving forward in my life; now being a true “believer” of this therapy.
What I take away from my journey into IMS/Dry Needling is that this procedure is not for everyone. I would absolutely encourage any one to come in shortly after an injury or accident. If your injury or pain is of recent origin, one treatment may be all that is necessary. The average person responds very well within 3 to 5 treatments.
For patients like me, having a life time of unhealthy habits…. this is a process that is more mental than physical.
IMS/Dry needling therapy has been very successful for me with chronic low back pain and sciatica symptoms. Needles were used to target specific muscles that had contracted and become shortened over years of a sedentary life style. These shortened muscles compress and irritate the nerves, and cause at times debilitating pain. My IMS/Dry Needling treatments greatly reduce tightness and pain, while increasing my flexibility and range of motion. The speed at which you regain movement and eliminate the pain is nothing short of a miracle.
An important note is needling on a normal muscle is painless. In contrast a shortened, muscle will ‘grasp’ the needle and produces a cramping sensation, and in some instances pain; although this sensation lasts only a few seconds. Intramuscular dry needling can reduce pain and soften these trigger points, while increasing flexibility and range of motion.
Myofascial pain is a chronic musculoskeletal pain disorder that can involve either a single muscle or a muscle group. It refers to pain and inflammation the body’s soft tissues. The pain associated with this condition can range from burning, stabbing, or an aching sensations. With myofascial pain , excessive strain on a particular muscle, muscle group, ligament or tendon can prompt the development of a “trigger point” and that, in turn, causes pain.
The Pros for considering IMS/dry needling: No down time | No side affects | Immediate results
The Cons for considering IMS/dry needling: This treatment can be painful | “Mentally” tiring if ongoing treatment is required
My official opinion on IMS/dry needling is that it works; and this procedure has helped me regain my mobility and eliminate my pain. It is a powerful therapy and the number of treatments required depends on 5 factors:
- your general health
- the duration and extent of your condition
- how much scar tissue you have
- how quickly your body can heal
- how much your body can take before you get tired
For more information about IMS/dry needling please contact Diversified Health Clinic.
*My Journey into IMS/Dry Needling | Part I
*My Journey into IMS/Dry Needling | Part II
Drinking too much alcohol increases the risk of health related problems including injuries and liver disease. As alcohol consumption goes up, so does the risk of cancer of the mouth, esophagus, pharynx, larynx, liver and breast, according to the National Cancer Institute. When it comes to alcohol and health, less really is more to stay healthy.
Recent studies show that moderate use of alcohol may have a beneficial effect by raising the good cholesterol and blood protein levels, thus lowering the risk of coronary heart disease. In general, for healthy people, one drink per day for women and no more than two drinks per day for men is considered the maximum amount of alcohol consumption to be considered “health safe”.
Always be aware of the alcohol content of your drinks. A “drink” is considered to be four or five ounces of wine, or twelve ounces of beer, or one and a quarter ounces of distilled liquor, such as vodka, scotch, or rum.
“According to the guidelines developed by the Centre for Addiction and Mental Health and endorsed by the Canadian Centre on Substance Abuse, you can minimize your risk by having no more than two drinks a day with a weekly maximum of nine drinks for women or fourteen for men.”
Alcohol consumption tips:
Before taking your first sip, make sure that you have eaten, and that you are not drinking on an empty stomach. A healthy meal before you go out, and snacks between drinks can help to slow down the absorption of alcohol and will reduce high alcohol levels and the sensation of intoxication.
If you decide to drink more than the recommended amount, try sipping water or a non-alcoholic beverage, which will keep you hydrated, give your liver a chance to process the alcohol and will ensure that you drink less alcohol. With moderate drinking, the liver can process alcohol fairly safely, however, heavy drinking overtaxes the liver resulting in serious consequences.
Whether you abstain from alcohol , or sip your glass of wine with dinner, be aware of the risk and benefits alcohol has on your health.
