http://www.foodmatters.tv/_webapp_513323/4_Simple_Detox_Tips_For_The_New_Year

From my personal observations; most of us need to focus most on tip number 4…..exhale….ahhhhhhhh!!

Suzanne Andrew is  a Thai Yoga Massage Therapist, Yoga Teacher, Reiki Master and general zealot about living vibrantly.  Contact her directly at 727-641-6941 or www.TryThaiYogaMassage.com

Surrounding your shoulder-blade, the rotator cuff is composed of 4 muscles that perform the action of moving your shoulder in its ball & socket joint.  The four muscles of the rotator cuff actually stabilize your arm in the shoulder joint so that the bigger muscles of the arms can do the work. Rotator cuff injuries; from strains to tears, usually happen during strength bearing activities where the shoulder joint is a bit out of alignment while being used strongly.  Over exercising, carrying heavy objects, and repetitive overhead reaching motions are some common causes of rotator cuff problems.

The good news is that you may be able to strengthen and rehabilitate your rotator cuff problem on your own using a couple of simple yoga poses.

Below are two articles that outline the findings of Dr. Loren Fishman – a pioneer at integrating western medicine with yoga.  After a rotator cuff injury of his own, Dr. Fishman discovered that by using the forearm platform common to so many yoga poses; he was able to relieve the pain and other symptoms of his rotator cuff injury.

http://www.nytimes.com/2011/08/02/health/02brody.html

http://www.huffingtonpost.com/loren-fishman-md/yoga-for-rotator-cuff-injury_b_916728.html

In a nutshell, any posture using the forearm platform (wall push-ups, forearm plank, forearm downward dog, dolphin, head stand) all can help train the subscapularis muscle of the rotator cuff to take over the strength role from supraspinatus.

So if you’re already practicing yoga; you may want to experiment with incorporating some forearm platform poses into your daily workout to see how they help your shoulder strength.  If not, find an experienced yoga teacher to guide you into the poses.

Even if you’re not currently experiencing rotator cuff problems; but you have in the past or sense an instability in your rotator cuff, try incorporating some of these postures into your routine.  Prevention may really be the best cure of all.

(the information in this blog is no substitute for proper medical care; always consult your doctor before altering your exercise routine.)

Suzanne Andrew is a Thai Yoga Massage Therapist, Yoga Teacher, Reiki Master and zealot for taking charge of your own good health.  Contact her directly at: 727-641-6941 or Suzanne@TryThaiYogaMassage.com.    www.TryThaiYogaMassage.com

Join me and my colleague Debbie as we navigate the preparation, participation and after-effects of following the Clean program: Read our blog here: www.CleanStart2012.wordpress.com

Suzanne Andrew is a Thai Yoga Massage Therapist and Wellness Coach in St. Petersburg, FL.  Contact her directly at: 727-641-6941.  www.TryThaiYogaMassage.com or www.Structural-Healing.com

No doubt about it, the stretch of time we call the ‘holiday season’ is probably the most stressful time of the year for most people.  With all the extra travel, shopping for gifts, required parties, sending cards, wrapping presents, and on, and on, and on…..most folks don’t even get a chance to slow down enough to enjoy the holidays.

This year, just say no to feeling stressed this time of year,  by taking 3 minutes to breathe.  Yes, that’s it.  The next time you feel yourself getting overwhelmed, anxious or depressed;  try this simple breathing exercise and shift your energy.

3 Minute Simple Breathing Stress Relief

1.  Set a timer for 3 minutes.

2.  Sit in a comfortable postion.

3. Close your eyes.

4.  Follow your breath; simply pay attention to each inhalation and each exhalation.

5.  That’s it.  When your 3 minutes is up; stand up feeling refreshed, calm and clear again.

The mere act of paying attention to the breath nearly guarantees it will slow and deepen.  Then by focusing on the breath only, the mind is better able to take a break.  Finally, sitting with the eyes closed allows you to focus just on yourself; temporarily leaving the outside world, with its worries, behind.

Enjoy your 2011 Holiday Season!  May your days be filled with peace & joy!

Suzanne Andrew is a Thai Yoga Massage Therapist and Wellness Coach in St. Petersburg, FL.   Contact her directly to schedule a customized session.   Suzanne@TryThaiYogaMassage.com or 727-641-6941.

www.TryThaiYogaMassage.com

However, just as important as these benefits of stretching out the muscles and improving joint flexibility are the really exciting results of stretching the arteries and veins of the cardiovascular system, the nerves of the nervous system and the lymph ducts of the lymph system.  As detailed in this article, science is now supporting stretching for improved flexibility as having a whole host of health benefits.

http://www.huffingtonpost.com/dr-soram-khalsa/yoga-health-the-flexibili_b_570848.html

So improved flexibility seems to equate to improved heart health, not just in more flexible arteries and veins; but also there seems to be a direct correlation between improved flexibility and lower blood pressure.

That means today a yoga practice, begin a regular stretching routine or come see me regularly for Thai Yoga Massage; and help not just your muscles and joints feel better, but help improve your heart health!

Suzanne Andrew is a Thai Yoga Massage Therapist and Wellness Coach in St. Petersburg, FL.  Contact her directly to schedule a customized session.   Suzanne@TryThaiYogaMassage.com, www.TryThaiYogaMassage.com or 727-641-6941

1.  Stand while working on your computer.  If you’re not lucky enough to have an adjusting desk, work at a bar-height table, or make your own work platform by using books, overturned trash cans or milk crates to create the height needed for your computer. Standing while working on the computer helps strengthen the legs, back and torso, increase blood flow thruout the body and create a better posture for deeper breathing.

2. Balance on one foot while folding laundry.  Laundry folding has to be one of the most boring chores in the world; use it as a great opportunity to work on building balance and strength in the lower legs.  Switch from leg to leg every few minutes, and make this boring chore at least useful for your physical body conditioning.

3.   Go backless while driving.  Spend a short drive with the seat back reclined so far that you have to use your core muscles for strength to sit up instead of leaning on the structure of the seat back.

4.  Sweep and shovel instead of leaf-blowing or snow-blowing.  Sweeping and shoveling are excellent aerobic exercises that also strengthen the arms and upper torso muscles.   Sweeping and shoveling just might give you a great opportunity to focus on some deep breathing techniques, too.

5.  Sit on the floor and stretch to watch TV.  As tempting as it is to just sink down into the couch to watch TV after a long day; try sitting in the middle of the floor instead.  Stretch your body in a variety of ways, work the kinks out of your neck and back, make circles with your wrists and ankles, and practice some long, slow breaths.

Feeling better in our bodies isn’t something that needs to be put on hold while we do our chores or work; we can integrate movement and breath into all our routine activities, and do them in such a way they yield maximum benefit. Ahhhh…..

Suzanne Andrew is a Thai Yoga Massage Therapist and Health Consultant based in St. Petersburg, Florida, who at this very minute is walking home with her groceries in a backpack to add a little extra exercise into the shopping chore.  Contact her to schedule your customized session today: www.TryThaiYogaMassage.com or 727-641-6941.

What the kneeling chair does is allow you to sit at a desk with the hips open at 110 degree angle, versus the 80-90 degree angle of a standard chair.  This position puts less strain on the muscles of the lower back; and actually encourages use of the abdominal muscles for torso support.  In this position, your body more easily finds it natural line keeping the ear in line with the shoulder, with the hips; reducing postural strain in the neck & shoulders, low back & hips.

When the torso is in alignment and supported using core muscles; breathing is deeper and easier, which relaxes the nervous system and helps both the blood and lymph circulate more freely through the body.

Finally, because the torso is more forward than in a regular chair; it is easier to keep the elbows tucked into the body while working at a computer or writing at a desk; which will decrease strain in the shoulders, elbows and wrists.

A kneeling chair takes a few days to get used to using; expect a few days with some slightly sore muscles in the legs and a few days to train the core muscles to hold your torso correctly.

I’ve used a kneeling chair at my desk for over 8 years; and recently when my old kneeling chair finally broke I tried out a variety of different desk chairs including a standard square, flat desk chair and a balance ball chair.  After trying so many different seating arrangements; the kneeling chair is without a doubt, the best ergonomic chair for my body while working at a desk.  I encourage you to try one, especially if you’re prone to low-back pain, to see if it works for you.

Link to buy one on Amazon

Kneeling Office Chair with Wood Fram…

Flash Furniture

Best Price $71.50
or Buy New $80.99

Suzanne Andrew is a Thai Yoga Massage Therapist and Wellness Coach in St. Petersburg, Fl.  Contact her directly to schedule a customized thai yoga massage, reiki or bodywork session or program to help you live healthier and happier in your body.  Suzanne@TryThaiYogaMassage.com, www.TryThaiYogaMassage.com or 727-641-6941

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Doing this work for a living, sometimes I forget that many people out there (including me until about 8 years ago) don’t know Thai Yoga Massage.  While I can describe Thai Yoga Massage as a combination of assisted yoga, with acupressure massage, energywork, breathwork and meditation added in; often a picture is worth 1000 words.  So here’s a great video from a Thai Yoga Massage Teacher in the U.K.:

http://www.youtube.com/watch?v=TP3vNjVXb-c

You can watch how a session opens up movement in all the joints in the body, stretches and massages most of the muscles; and while a very interactive form of body work is still deeply relaxing.

If you’ve never tried Thai Yoga Massage before, and you’re near the Tampa/St. Petersburg area; schedule a session with me today!

Suzanne Andrew is a Thai Yoga Massage Therapist and Wellness Coach in St. Petersburg, Fl.  Contact her directly to schedule a customized thai yoga massage, reiki or bodywork session or program to help you live healthier and happier in your body. — Suzanne@TryThaiYogaMassage.com, www.TryThaiYogaMassage.com or 727-641-6941

During a recent 11 day trip to the west coast; my trip included 4 plane rides across the US, two 3 hour ferry rides to Canada, plus a 22 hour train ride and countless hours sightseeing in myriad of cars.  As fun as the trip was, each day brought with it new aches and pains in my neck, shoulders, low back, hips; the human body just wasn’t designed to sit so many hours.

Luckily, I packed my massage ball.  About size of a tennis ball; a massage ball (or pt ball) is spiky and much harder than a tennis ball.  While traveling, I’d place the massage ball between my back and the seat in all the sore spots along my back, around the shoulder-blades and in the hips.  Then I’d roll it up and down the spine to release all the tension in the muscles on either side of the spine.  Finally, I’d place it between the seat and that trigger points in the glutes.  Within about 10 minutes; I’d feel so much better, ready to enjoy the next leg of my trip.

At the end of a busy day of sightseeing, I’d lay on the ball on the floor; moving the massage ball to each sore spot on my body and holding each spot about 10 full, deep breaths.  Finally, after a long day of walking, I’d sit in a chair and roll the ball between the sole of each foot and the floor for several minutes to reinvigorate tired feet.  Other uses include rolling it along the arms after a busy day skiing or playing tennis, rolling your quadriceps over it after a long run or bike ride, and resting it right under your occiput to relieve tension headaches.

Buy your massage ball online at: http://www.optp.com/ReflexBall-LE9758.aspx  These are the same massage balls many of you will recognize from our sessions; I love to use them for stubborn, stuck places in my clients’ bodies.

So if the summer ahead has any travel in it, be sure to pack your massage ball; your body will thank you!

 Suzanne Andrew is a Thai Yoga Massage Therapist and Wellness Coach. Contact her directly to design a customized session or program to live better in your body and, perhaps, in your life.  SuzanneMAndrew@gmail.com or 727-641-6941

The number one reason people say they don’t meditate is ‘not enough time’.  After the time demands of work and families and spouses and friends and chores and cooking and exercising and overtime and commuting and, and, and; who has time left over to meditate?

Well, all you need is 1 minute, really.  The video below is an excellent 1 minute meditation technique from Dr. John Douillard.  Yes, 1 minute!!!

http://www.youtube.com/watch?v=BmAZb_ShnQk

Consider making a commitment to practice this technique for 1 minute every day for 1 week; and see how much your world changes.  If you don’t have a meditation practice, this is a great ‘starter practice’.  And even if you are an experienced meditator; this short, easy technique is perfect for stressful situations or times when you’re too busy for a longer practice.

Watch, practice and keep this technique in your back pocket; I can nearly guarantee, you’ll feel much better! Ahhhhhh…….

Suzanne Andrew is a Thai Yoga Massage Therapist and Wellness Coach.  Contact her directly to design a customized session or a customized program to live better in your body and in your life.  SuzanneMAndrew@gmail.com or 727-641-6941.