Recovery

Moving Times

Posted by on Jun 6, 2020 in Massage, Recovery, Self-Care | Comments Off on Moving Times

Moving Times

As of June 1st, 2020, we have moved our office into a small, boutique personal training facility in east-central Boulder!The collaborative space is run by Future Proof Movement and we are “next-door roomies”with our good friend, Dr. Sarah Ceschin, owner of Boulder Sports Physio. This move is exciting for the new opportunities it presents and the new location brings us closer to our friends at Boulder Rock Club, Mapleton YMCA,Boulder Running Company, and Whole Foods. Great news for those who would like to arrive via bike, running, walking, rollerblading, etc–the Goose Creek Path runs right next to us! Don’t worry, there is plenty of parking right outside if you do chose to come by car. We’ve taken a bunch of photos to help you get a better feel for the location and our space within[See the location page]. Please let Kate know if you have any questions or...

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Re-Opening May 11th

Posted by on Apr 24, 2020 in Massage, Recovery | Comments Off on Re-Opening May 11th

Re-Opening May 11th

It is with cautious optimism that I write announcing our re-opening. I am really excited to get back to working with you and for life to resume a more familiar and comfortable cadence.However, we are all aware that risks still exist and precautions must be in place to ensure safety for myself, my family, you my clients and our community. As more information comes to light from our Governor and our Health Department officials, I will be reassessing which procedures feel necessary and as always, I am open to your suggestions. My goal is to help us all to feel as comfortable as possible about this transition and know we are all in this together. Book Now for May! New Safety Procedures No new clients until (at least) July 2020.Kate will wear a manufactured, reusable mask with a P25 charcoal filter in sessions.We are asking that clients wear their own masks. We will have masks available for those that do not bring their own.We will ask clients to remove their shoes outside the session roomWe will ask clients wash their hands before the session and will provide clean hand towels There will be bigger gaps between sessions to allow clients cut down on clients passing in hallways, bathrooms, etc. This will allow more time to sanitize the office and table between clients. When you arrive for your appointment, please stay in your car until Kate calls you to let you know it is time. Then we ask that you enter through the west-side (closest to Hwy 36) building door. Kate will be waiting for you at the office side-door to escort you. The above is subject to change, based on communication from the Colorado Department of Regulatory Agencies, who are still formulating who they think we should handle re-opening. We will of course conform with all their requirements, plus implement procedures appropriate to our...

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Covid-19 Closing & Resources

Posted by on Apr 9, 2020 in Recovery, Self-Care | Comments Off on Covid-19 Closing & Resources

Covid-19 Closing & Resources

As of March 19th, 2020, Governor Polis announced that we are shut down until May 1, 2020 As difficult as that was to hear and process, I know this is what we must do to combat the spread of this awful virus. And although the work I do is incredibly helpful and intrinsic to many of my clients day to day well-being. I know taking myself out of the equation is the best thing for you, me and our families.  The show of kindness and support from you, my clients, has been overwhelming and so touching, especially those of you who have purchased gift cards. My husband knows that if he sees me with tissues, I’ve received another email from one of you amazing people. I am leaving the videos and buying links that I sent in the last email so that if you missed them–they are here for you now!If you have any questions about issues you are experiencing or stretches that might be great for you–please feel free to call or text me at #(720) 600-2208. I am available for Zoom or FaceTime meetings. No cost to you. Boulder Bodyworker Foam Rolling Videos on YouTube Here’s the link to purchase the handy-dandy Trigger Point MB5 via Amazon.Shown here with the MB1–which is more lacrosse ball size.I’d like you to get the MB5. Our fave MB5 ball videos Here’s my favorite staple foam roller, the high-density foam, 6″x 36″version also available on...

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Three quick foam roller tips:

Posted by on Jan 16, 2017 in Recovery, Self-Care, Uncategorized | Comments Off on Three quick foam roller tips:

Three quick foam roller tips:

It’s foam roller clinic season and here are a few pointers we like to throw out to participants to answer some FAQ’s…. 1) If you are pressed for time, foam rolling post-activity is a more economical use of your time. 10 minutes to roll glutes, hamstrings, quads and low back are usually a great and semi-easy routine to commit to. 2) DO NOT waste your time rolling your IT bands. The muscle that regulates the tightness of your IT band is actually between the ASIS (top bump on your pelvis) and the greater trochanter (head of your hip), it’s name is the Tensor Fascia Latae (TFL) A more efficient use of your time and energy is to get a lacrosse ball, stand near a wall and put the ball on the wall at the correct height for the TFL and lean your leg/hip/TFL into the ball–with your weight off the leg being worked. We have a video here on the the website showing how to do this…or check out our YouTube channel. Here’s the link to our channel & video: 3) Foam rollers are not all created the same. The white foam (in our estimation) can break down and become too squishy very quickly. Which negates their effectiveness. They are great for beginners who are new to rolling, but be aware you will need to graduate to the more firm rollers about 3-4 months after purchasing. Our fave rollers are the 36-inch, black polystyrene rollers. Fave retailer is Amazon, here’s the link: https://www.amazon.com/LuxFit-Premium-Density-Roller-Round/dp/B00KAEJ3UE/ref=sr_1_1?ie=UTF8&qid=1484591353&sr=8-1-spons&keywords=foam+roller&psc=1&smid=AY3M3JM02VPZV Here’s why. The black rollers are made of a firmer/dense foam roller that lasts quite a long time, even with dedicated usage. The size that we chose is due to the fact that you can do more things with the longer version. Our favorite move that demonstrates this best is, when lying with the foam roller parallel to the spine, with one end resting where your skull and spine meet (occipital ridge) and the other end resting at your sacrum (base of the spine) A very small movement (2-3 inches) back and forth (left to right) to each side of the spine is the most awesome feeling and release after a long day on your feet, after a run, long drive, etc. We like to stretch our arms out to each side to stabilize ourselves and open the chest a bit. Throw in some deep breaths and stay here for as long as you like, but at least 2 minutes to give the muscles a chance to “let go.” Try it and let us know what you think next time you are in....

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I don’t wanna do my homework!!

Posted by on May 6, 2015 in Massage, Recovery, Self-Care | Comments Off on I don’t wanna do my homework!!

I don’t wanna do my homework!!

After you have had a good massage, the last thing you want is to worry about what you should do after. But if you really want to continue to feel good and let the massage really “soak in”, there are a few do’s and don’ts that we can suggest.   1) PUSH THE FLUIDS. Water is optimal, but other liquids will do. Alcohol and caffeine are not optimal fluid sources. We want to get all those nasty metabolic wastes out of you tissues instead of allowing them to hang out, so hence the flush of fluids. I tell clients to act as though you have a cold and need to flush yourself with good stuff to get those germs out.   2) EAT SOMETHING. I have yet to have anyone have a negative reaction when I give this piece of advice post-session. In my experience of almost 13 years of massage, there seems to be a “magic window” of time-about 60 or 90 minutes after you are off the table-that you have before all those metabolic wastes (see #1) re-circulate through your system and reach your stomach. If, when they get to your stomach, there is not much or nothing in there and you are in any way dehydrated, you stand a healthy chance of feeling pretty crappy really soon. Nausea, body aches, headache and general malaise are on their way! Now I have had a few clients in the past who have had little or no issues after a massage and no meal–but I have had more clients who HAVE had symptoms and really didn’t like it. Do you really want to risk it?   3) HEAT PLEASE. I am a big proponent of heat. If after your massage you feel bruise-y or sore I suggest grabbing your heating pad or getting in a nice, hot shower or bathtub of Epsom Salts. I also use a homeopathic topical cream called Traumeel. It is a little pricey, but you don’t need much for it to work well. A small tube lasts me several months usually. Any kind of soreness or bruise-y spots MOST OFTEN resolve after the first 24-36 hours. If it lasts longer, this is definitely a topic to bring up with you massage therapist.   Also, if after your massage you have questions about what was done during your session or need more information on what you can do to help yourself–don’t hesitate to shoot us an email or call the office and just ask–we are here to help....

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What’s the big deal about the foam roller?

Posted by on May 6, 2015 in Massage, Recovery, Self-Care | Comments Off on What’s the big deal about the foam roller?

What’s the big deal about the foam roller?

Okay, okay. I know my clients, friends and loved ones are probably pretty sick of hearing me sing the praises of foam rollers. What the heck IS a foam roller you say? And why/how do they help? Let me try to chip away at all your questions and misconceptions. No-they are not a cure-all for all your muscular aches and pains. No-they wont help decrease cellulite. No-they cannot combat varicose veins or spider veins. No-they are not as good as getting a session with a massage therapist. That being said though, they CAN be a huge help for those who have chronic systemic tension issues, standing on their feet all day issues, “no time to get a massage” issues, people who “like feeling good on a regular basis” issues and finally those who “like knowing how to help themselves feel better” issues. Does that clear that up? Now that you are interested, I will continue…. Now there is no substitute for getting a great massage therapist to work out your aches, pains and injuries. But the foam roller can help space out those visits to a manageable time frame for both you and your wallet. Foam rollers perform a type of self-massage that can be compared with myofascial release. Using your bodyweight and gravity, foam rollers “stretch” the fascia out and can help it become more pliable and “un-stick” it to itself and the underlying tissues (muscle). This gain of movement between the layers of tissue can help improve tightness, range of motion and gain some flexibility. Two important factors in using a foam roller best are breath and taking time/slowing down while on the roller. It is going hurt when you use the roller on a tight band of muscles. For sure. If there is no discomfort/pain, there’s nothing going on here–keep moving! Once you get past the initial OMG of it, you will see that when you breathe thru the tightness, the pain can and will subside. I would say you should roll on each muscle group for at LEAST one minute–at least. A huge thing that makes the foam roller so awesome is that it can be a completely passive event. You just lie on it and it does most of the work for you–depending on the muscles you are trying to work. You can watch TV (if you are so inclined), listen to the radio, hold a conversation, play with your kids and pets (not to mention they will love that you are on the floor with them) and all sorts of other fun things while you roll. Did I mention breathing? You need to BREATH slowly and steadily while you are doing all this rolling. Hold your breath and you will see how quick your muscles can tighten up or simply refuse to let go of the tension–it won’t be good, let me tell you from experience! You should roll the foam roller slowly while taking deep breaths and you will find that soon, you won’t be feeling the pain much anymore. And it may not hurt so much when you go to reach over and pick up those groceries any more either. You may not know right now what a foam roller is or what it feels like to use one, but soon after owning one you will wonder how you have gone this long without one! I promise! And if you don’t, I am HAPPY to show you some techniques for stretches in the office. Just bring your new foam roller in with you and I will go through and help you...

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