ACTION: hip hiker, side bender
REFERRAL:sacro-iliac joiont, lateral hip, gluteal area.

The quadratus lumborum is a well known muscle that is a primary cause of lower back pain. Its action of bringing the hip up is important for balancing postural distortion. Not only does it refer into the Sacro-Iliac joint, but can cause stress in that joint by pulling the hips out of alignment.

Because of how it takes on the HUGE responsibility of schlepping kids around all day, and this month we honor all the momma’s who use their QL’s all day doing just that, this is our Muscle of the Month!

Keep checking back right here for little helpful tips and ideas on keeping your back healthy and fit so you are able to comfortable schlepp around those kids for years to come!

Fixed Bar Stretch
A fixed bar attached to a wall or heavy object provides a stable anchor for you to hold while you stretch the rhomboids. To perform this exercise, hold onto a bar and stand an arm’s length away. Without moving your feet, shift your hips backward and straighten your legs. Keep your spine and arms straight.

Twisting Rhomboid Stretch
The twisting rhomboid stretch is similar to a seated spinal twist. Instead of twisting toward the outside of your bent leg, you twist toward the inside. To begin, sit with your legs straight in front of you. Cross your right leg over the left but do not move the left leg. Place your left hand on the floor behind you and grasp your right ankle with your right hand as you twist to the left. Look down and use your elbow to push your right knee outward. Repeat on the other side.

Straight Arm Across the Chest
This stretch lengthens the rhomboids while you sit comfortably. Sit cross-legged or in a chair — whichever is more comfortable so you can focus on your stretch. To do the stretch, sit however you like as long as your spine is straight. Reach your left arm across your chest with the arm straight. Pull your elbow toward your chest with your right hand. The left palm now faces behind you. Switch sides. You may do this stretch standing if you prefer.

Bent Arm Across the Chest
This stretch is similar to the straight arm exercise, but it may feel slightly different. By bending the elbow, you can pull your arm farther across your chest. To do this stretch, sit or stand comfortably but with the spine long. Bend the left elbow and reach behind you over your right shoulder. Cross your right arm under your left so it too is bent. Pull your left arm closer to you to increase the stretch. Repeat on the other side.

(source)

Wow! Allergy season is a doozy this year! Fortunately there are essential oils to help with that. Did anyone else miss a night or two of good rest, or feel a little “off” perhaps because of a certain, recent full moon? Well, there are essential oils for that, too. In fact, there are essential oils to help with any ailment under the sun, or, moon (in some cases).

Our choices this month focus on allergy relief with anti-viral, grounding and uplifting properties. Tis the season!

CLARY SAGE

Depression, Nerves, Sore Throat, Aches and Pains, Debility; as a stimulant

INVIGORATING (blend)

Lemon: Sore Throat, Nervous Conditions, Blood Pressure, Digestive Problems, Gallstones, Debility, Fever, Anxiety; as a Tonic, Astringent, and Antiseptic

Rosemary: Gout, Headaches, Fatigue, Rheumatism, Skin Infections, Muscular Aches and Pains, Sprains, Dandruff, Alopecia, Obesity, Spinal Injuries; as Nerve Stimulant, Heart Tonic and Liver Decongestant, Analgesic

Peppermint: Inflammation, Nausea, Indigestion, Fevers, Flatulence, Headaches, Migraine, Liver Problems, Arthritis, Uplifting; as a Stimulant

NIGHT TIME (blend)

Jasmine: Nervous Tension, Depression, Menstrual Problems, Laryngitis, Anxiety, Lethargy; as a Relaxant

Bergamont: Fevers, Acne, Tension, Wounds, Coughs, Stress; as an Antidepressant

Lavender: Burns, Inflammation, Cuts, Wounds, Eczema, Dermatitis, Fainting, Headaches, Influenza, Insomnia, Hysteria, Migraine, Nausea, Nervous Tension, Infections, Bacterial Conditions, Sores, Ulcers, Acne, Boils, Asthma, Rheumatism, Arthritis; as a Sedative

Clary Sage: Depression, Nerves, Sore Throat, Aches and Pains, Debility; as a stimulant

JUNIPER

Liver Problems, Obesity, Rheumatism, Acne, Coughs, Ulcers, Urinary Infections; as a Diuretic

RESPIRATION (blend)

Fir Needle: Arthritis, Bronchitis, Colds, Coughs, Flue, Muscular Aches, Rheumatism, Sinusitis

Eucalyptus: Viral Infections, Colds, Coughs, Bronchitis, Whooping Cough, Rheumatism, Muscular Strains; as an Antiseptic

Last week I looked at myself in the mirror.

But wait, let me preface that statement a little for you:

See, there’s your typical case of the winter blech skin that tends to rear it’s ugly head around this time every year, that’s expected and dealt with accordingly.  But, the bigger blow in this particular case was the winter blech combined with that deeper layer of fresh-off-the-first-year-of-raising-your-first-baby sort of blech skin.  A whole, new level of blech, I must say.  I had what one might call a Double Wammy.

So, allow me to reiterate:  last week I looked at myself in the mirror, and I am still reeling from that a bit, I’m not gonna lie. Admittedly it was the first time I’ve noticed my mirror image – all the intricate little details of it (and they were a plenty!) – in probably well over a year.

My skin looked sallow (as my mom would say), it was a little droopier than I remembered it, that healthy glow was hiding somewhere behind a couple of seasons lacking in sunlight and Vitamin D, there were some patches of crusty grossness in the creases around my nose – if you want all the gory little details.  And seriously, when did I get crows feet?  Laugh lines?  Where did those come from?  Needless to say, I looked my age.  But I’ve never looked my age!  I’ve taken pride throughout my life in NOT LOOKING MY AGE.

Here’s the thing:  I’ve been preoccupied. The aforementioned first baby (the love of my life, btw) threw me a total game-changer.  Who knew?  I’ve been running on half as much sleep as I have been accustomed to in my life.  I’ve been running my own business while simultaneously running my sweet, little family.  I’ve been, well, running…  Sometimes in circles it seems while not accomplishing a dang thing.  But still running.

TMI, you say?  Why am I telling you this, you wonder?  Well my business – which also mirrors my life (speaking of mirrors – no pun intended) is called Abundant Health (as you know). I’ve always been at the top of my game in that respect, this is the first time in a LONG time that I can remember feeling the need to “catch up” a bit.  But I am always up for the challenge!

So there I was, brushing my teeth and getting ready for bed, staring at myself in the mirror in a bit of disbelief, and formulating an immediate plan of action.  This involved a thorough cleansing and moisturizing “sesh” (detailed for you below), and a whole lotta TLC.  I recalled a recent DoTerra essential oils seminar I’d attended which gave the stat that we spend on average 40 seconds on our skin care bed-time routine.  40 seconds?  I thought I had nailed my whole routine in 10 seconds or less.  That night I spent at least an entire 40 seconds and made some miracles happen.

Here’s how it went down:

- I washed any makeup and residue with tepid water and a gentle cleanser (I like the Pomegranate and White Tea  face wash from the Escential Lotions and Oils store in my neighborhood).

- Then I pressed a damp, very warm wash cloth on my face long enough to open all the pores (about 30 seconds along with another round of hot water).

- I added a few tablespoons of Castor Oil (Castor Oil contains amazing anti-inflammatory properties as well as the ability to add collagen and elastin in skin) to my 3 oz. bottle of Jojoba Oil (Jojoba Oil contains the same molecular structure as sebum – otherwise known as your sweat) along with a drop or two of Rosewood, Juniper and Clary Sage essential oils, and thoroughly coated my whole face and neck.

- Once again with the hot face towel just to open those pours up really wide and let all the oils penetrate deeply.

I kid you not, it totally helped by leaps and bounds.  And overnight no less!  I woke up the next morning looking a little more “puffed up” in the former saggier spots, and bright and pink where I saw sallowness the night before.  My skin was smooth and soft, I looked more like myself – the way I remembered myself.

(I get my Castor Oil at New Seasons and my Jojoba Oil in bulk at The Peoples Co-Op.  I get all of my essential oils through doTERRA whom I am now an Independent Consultant for, so you can order them through me!)

Maybe you yourself have noticed some skin blech as well? Or maybe you just want an amazing, rejuvenating spa treatment that will not disappoint. Either way, this month at Abundant Health Massage & Bodywork you will enjoy $20 off of an Ayurvedic Facial Cleanse when added to your Signature Massage. You deserve it! Check out our Specials Page for more information.

The rhomboid major and minor are next to each other. This muscle retracts the scapula, pulling it towards the spine. It can also help to angle the scapula down (when the lower fibers fire) or up (when the upper fibers fire). Realize that when people have pain here, it is not really a back issue- but rather a shoulder issue, since this muscle moves the shoulder. (source)

This is a hot-spot on approximately 85% of our guests at Abundant Health Massage & Bodywork. If you sit at a desk, you probably have tension in your rhomboids. If you bike commute, good guess would be you have some tension in your rhomboids. Is your posture slightly hunched? Well then you will certainly hold tension in your rhomboids.

The good news is that massage is HIGHLY beneficial for tight Rhomboids and their accessory muscles all over your upper-mid back and shoulder girdle.

As massage therapists we are trained to look at the whole picture, not just the localized muscle. A classic approach to relieving sore or tight rhomboids is to strengthen (or exercise) the upper back muscles, and lengthen (or stretch) their antogonist muscle group; the Pectorals. That’s just a fancy way of saying that massage will most certainly help you feel better. Come see us, and let us work out those rhomboid kinks for you!

In a blender combine:
1 BANANA (for smoothie texture and sweetness)
1 AVOCADO (cancer defense, heart, nutrient absorption, etc.)
HANDFUL OF KALE (mega antioxidants, immune boosting, etc.)
HANDFUL OF SPINACH (good source of iron, antioxidants, etc.)
1-2 CUPS ORGANIC WHOLE MILK YOGURT (protein, gut health)
Cover in equal parts water and sugar free juice (I like Knudsen’s Mega Green juice)
Optional: A few teaspoons of Spirulina (microalgae, whole food)
Blend and enjoy!

This week we’re still aiming for lots of anti-viral, antioxidant essential oils, but given the 7-day forecast we’re throwing a few uplifiting essential oils in the mix just for good measure.

CAMOMILE

Nerves, Migraine, Acne, Inflammation, Insomnia, Menstrual Problems, Dermatitis

COLD & FLU RELIEF (blend)
Eucalyptus:  Viral Infections, Colds, Coughs, Bronchitis, Whooping Cough, Rheumatism, Muscular Strains; as an Antiseptic

Ginger:  Rheumatism, Muscular Aches and Pains, Sprains, Broken Bones, Colds Nausea, Diarrhea, Alcoholism, Digestive Disorders

Lemon:  Sore Throat, Nervous Conditions, Blood Pressure, Digestive Problems, Gallstones, Debility, Fever, Anxiety; as a Tonic, Astringent, and Antiseptic
Peppermint:  Inflammation, Nausea, Indigestion, Fevers, Flatulence, Headaches, Migraine, Liver Problems, Arthritis, Uplifting; as a Stimulant
Tea Tree:  Acne, Athletes Foot, Burns, Blisters, Dandruff, Insect Bites, Infection, Asthma, Cold and Flu, Fever, Chicken Pox, Warts, Cold Sores

FIR NEEDLE:
Bronchitis, Chills, Coughs, Sinusitis, Arthritis, Muscular Aches and Pain, Rheumatism, Colds, Fever and Flue, Debility, Tension, Stress, Grounding Properties; as an antiseptic, anti-catarrhal, anti-arthritic and Sedative.

NIGHT TIME (blend)

Jasmine:  Nervous Tension, Depression, Menstrual Problems, Laryngitis, Anxiety, Lethargy; as a Relaxant

Bergamont:  Fevers, Acne, Tension, Wounds, Coughs, Stress; as an Antidepressant

Lavender:  Burns, Inflammation, Cuts, Wounds, Eczema, Dermatitis, Fainting, Headaches, Influenza, Insomnia, Hysteria, Migraine, Nausea, Nervous Tension, Infections, Bacterial Conditions, Sores, Ulcers, Acne, Boils, Asthma, Rheumatism, Arthritis; as a Sedative

Clary Sage:  Depression, Nerves, Sore Throat, Aches and Pains, Debility; as a stimulant

ORANGE

Depression, Anxiety, Constipation, Nervous Conditions, Muscular Spasm; as a Tonic, Sedative, and Antiseptic

With about one more month of flu season left to go, we are opting for an array of essential oils this week which offer a coat of armor and protection from germs, along with a couple to help rescue you from those ye ol’ winter doldrums. 

CLOVE

Toothaches, Indigestion, Cough, Asthma, Headaches, Stress, Blood Impurities; Antimicrobial, Antifungal, Antiseptic, Antiviral Properties

NEROLI

Depression, Anxiety, Hysteria, Diarrhea, Nervous Tension, Menopausal Problems, Dermatitis; as a Cardiac Tonic

POMEGRANATE

Anti-Oxidant, Anti-Inflammatory, Anti-Microbial, Immune Defense, Heart Disease, Wrinkles, Eczema, Psoriasis, Sun Damage and Irritated Skin, Revitalizes and Firms Skin, Protects from Environmental Pollutants and Chemicals

ORANGE

Depression, Anxiety, Constipation, Nervous Conditions, Muscular Spasm; as a Tonic, Sedative, and Antiseptic

TEA TREE

Acne, Athletes Foot, Burns, Blisters, Dandruff, Insect Bites, Infection, Asthma, Cold and Flu, Fever, Chicken Pox, Warts, Cold Sores

April Alexander, LMT

April is a great asset to Abundant Health Massage & Bodywork.  She loves getting right down to the root of a problem and won’t rest easy until you feel better and she makes a significant improvement.  She loves blending her amazing Deep Tissue technique with all the lovely little details you have come to love about Abundant Health Massage: Hot stones, steamed towels, aromatherapy…  The list goes on and on.  We can’t say enough wonderful things about April and we can’t wait for you to meet her!

We are currently offering a special, introductory rate for your first session with April, a grand savings of $30 per massage.  Now you won’t find a better deal for what is sure to be one of the Greatest Massage Experiences of Your Life and this offer won’t come around again so reach out and make an appointment today!

The new studio is amazing, and though the commute is a little longer (we are now walking out to our back yard instead of the back room of our house) it is well worth it. 

Here is a sneak peak:

Though you are highly encouraged to stop by and see it for yourself.  It has made construction during pregnancy worth it (though we don’t actually recommend taking on enormous construction projects while pregnant, because, whoa…  that’s just nuts).  It is our little dream come true.