Top 3 self care tips

Here are my top 3 things you should be doing in between your massage visits!

1) Hydration: The reason why there isn’t a set amount of water you should drink is because everyone’s body is different. One must consider their physical activities along with age, height, weight, etc. What Mayo Clinic’s website recommends:

Men: 13 cups (3 liters) average recommendation

Women: 9 cups (2.2 liters) AI- average intake

The human body is comprised of 55-75% water. Not sure if you’re drinking enough water? Look for clues that your body might be trying to hint you to; dry/cracked lips, dry/cracked cuticles, frequent headaches, constipation, abdominal cramping; these are all signs that you may need to drink up.

2) Stretching: a good rule of thumb is to stretch at least twice a day; when you wake up (to help lengthen and warm up muscle tissue) and at night to help prevent any potential for cramping during the night and stiffness in the morning. It would also be a good idea just to stretch regularly throughout the day. I’m not suggesting carving out 20-30 minute of your busy schedule to stretch; however, it can be done!

I have come across some really nice YouTube channels that show you step by step certain stretches that help loosen specific muscle groups. Here are a couple of You Tubers that I recommend taking a gander at:

Blogilates: The knowledgeable Cassey Ho has some great videos that aren’t limited to stretches; however, include topics such as nutrition and exercises. She shows some awesome stretches that can be done while sitting at your work space or anywhere in the office.

Psyche Truth: a channel that provides videos about massage, yoga, nutrition, chiropractic, weight loss, and so much more. The channel is run by a combination of licensed massage therapists, yoga instructors, and a certified holistic health coach.

3) Rest: Sleep and rest are so crucial to the healing process, not just from injury or illness, but every day stress, wear, and tear. The amount needed depends on so many factors; almost as much as water intake. For some it is quality over quantity (hours of sleep) that makes the difference for them. The average adult should be getting around 6-8 hours of sleep. As long as you achieve at the very least 1 deep REM cycle you should be good!

Written by: Jennifer Roldan, LMP Northwest Wellness;  Federal Way, WA

http://www.heart.org/HEARTORG/GettingHealthy/PhysicalActivity/FitnessBasics/Flexibility-Exercise-Stretching_UCM_464002_Article.js