Pink Ribbon Month = FREE Rehabilitation Workout

Arm and shoulder mobility takes time, patience, and a great deal of effort, especially when injury, illness, or breast cancer is the cause. Fitness specialist Miranda Esmonde-White leads one of my favorite exercise programs, Classical Stretch. Miranda is also a breast cancer survivor. She has put together an empowering collection of breast cancer rehabilitation post surgery workouts. The stress release exercises are gentle and designed for every ability. Also available is a free download of key exercises. View them here.

Be Well! ~ Tiffany

Soothe Your Spine

The spine is our support system keeping us upright. Want to minimize muscle tension and prevent (or minimize) back pan? Practicing good posture and articulating your spine will help. The Yoga pose known as cat/cow is one way to articulate your spine by first rounding your spine (mimicking the arched back of a cat), then arching your back (pushing the belly forward as a cow). A formal Yoga class isn't necessary, most people can safely practice this pose while seated as shown below. Here are two additional tips to soothe your spine...

• Draw your knees towards your chest. This movement relieves low back pain and tension by lengthening the spine.

• Practice ergonomics! Place a foot rest under your desk at work. This takes pressure off of your low back while seated and also improves circulation. A foot rest can be purchased though can be something as simple as a stack of books, a sturdy box, or nailing a few boards together. Aim to raise your feet high enough so that your knees are in line with, or a bit higher than your hips.

Be Well! ~ Tiffany

Incorporate this gentle stretch daily. Arch, round, repeat.

Dr. Foot Rest Wood – Super Portable 17.7 Inches Width Comfortable Pinewood Foot Rest | Brilliant to Relieve Tendon Pains and Improve Blood Circulation | 631 Buy on Amazon

Hand & Wrist Pain?

Smartphone users...if you are using your phone 5+ hours per day, hand and wrist pain can increase by 42%! Why? Repetitive use aggravates muscles and tendons, places pressure on nerves, and can cause inflammation. Plus, you may rarely take the time to stretch and stay hydrated.

Any job, hobby, or task that calls for non-stop manipulation of the hands, wrist, and fingers places you at risk for injury (think gaming, coding, data entry, waiting tables, labor jobs, even crochet, painting, playing an instrument, writing, etc.). Your hands are intricate and complex. Did you realize that most of the muscles that move the hand are located in the forearm? This is why hand pain radiates up through the arm. Incorporate one or more of these tips to keep your hands and wrists in good shape!

• Ice bath - while working as a massage therapist I often soaked my hands and forearms in cold water at the end of a long day. Athletes also use this technique to reduce swelling and manage pain.
• Stretch breaks - wiggle your fingers and splay your hands widely as shown in the picture below. I worked for the postal service in data entry at one time - our breaks were mandatory to relieve tension and reduce risk of injury. Rotate your hands at the wrist and give them a light shake at least once per hour.
• Self-massage - We wash our hands regularly and most of us use lotion. Take an extra minute or two during these daily tasks to give yourself a well deserved hand massage.
• Acupressure points - Over did it and hands aching? Try these pressure points to relieve tension.

Be Well! ~ Tiffany

Been gaming, typing, texting too long? Take breaks often and stretch!

Hey Peeps - Hydrate Wisely!

Check out this science project. Three peeps are placed in either water, vinegar, or soda and left to soak. Afterwards they are pressed with a fork to check the results. The water soaked peep absorbed the water, plumped up, and stayed intact. The vinegar soaked peep foams and has shrunk, while the soda soaked peep lost an ear and is disintegrating. What does this mean for people? Remember, the human body is 60-70% water. Consuming an excess of acidic and/or sugary beverages leads to PH imbalance and negative side effects, such as:

• Joint aches, muscle pain
• Osteoporosis, weak, brittle bones, and risk for hip fracture
• Kidney stones, bladder damage
• Weight gain, obesity (acidic bodies hold onto fat)
• Cardiovascular disease
• Yeast/fungal overgrowth

Our body always seeks balance. When diet (food or drink), pollutants, or stress creates an imbalance, our body resorts to extremes and pulls minerals from our bones to stabilize PH levels. Support your body and hydrate wisely with an alkaline diet. Add plenty of water rich foods like vegetables and fruits to your meals and toast to your good health...sip on water daily!

Be Well! ~ Tiffany

Night Owl or Early Bird?

You may be familiar with the circadian rhythm, the internal "body clock" which regulates biological processes and the sleep/wake cycle. This rhythm can change with age and is easily disrupted by schedule changes, the amount of light we are exposed to, medication, caffeine, stress, and travel. Receiving adequate sleep profoundly affects energy levels, immune function, our moods, and overall health. Rest is one of my 3 Key Concepts to Live Well and Be Well since without restful sleep...I feel awful, don't you? Whether you are the night owl or early bird, you need sleep! Here are some tips that can help:

Reset your body clock - experiencing jet lag? Feeling the afternoon slump? Instead of a treat for energy, step outside and snack on 5-10 minutes of sunshine to boost energy.

Dim the lights - keep your bedroom dark, and reduce screen time. Light disrupts the signals from your body to wind down and fall to sleep. On the flip side, help yourself wake up byturning on bright lights.

Find a routine - rituals before bedtime can help you wind down and feel sleepy. Habits such as brushing your teeth, taking a warm bath or shower, reading, listening to music, or eating a small complex carbohydrate snack (like a plain baked potato) are soothing and can help you rest.

Be Well! ~ Tiffany

Free Class! Tame Your Pain...

Chat with me in person during my next free class, I'll be discussing tools, tips, and resources to help you manage chronic pain. The class Tame Your Pain will be held at the Natural Grocers store in Ogden, UT on Monday, September 18th, from 12:00pm to 1:00pm. See my live event page for address and more details. Prize drawing for those in attendance!

Managing chronic pain has been the focus on my work for decades. I began my career in alternative therapies in 1996, and have assisted clients to better manage...and even eliminate pain by offering professional therapeutic bodywork. I am certified in modalities such as Reflexology, Aromatherapy, and an acupressure technique called Tuina.  I focused on a clinical approach early on and specialize in working with chronic conditions such as arthritis, Fibromyalgia, and PTSD. Bodywork is ideal for those with these conditions. Especially as these specific methods treat the 'whole person' and I often combine health coaching within each session. If you are new to touch therapy, visit my Find Relief & Manage Pain page to learn more about the services I offer, affordable prices, and check my credentials.

Feel free to contact me if you have questions or concerns. Email me: tiffany@andersontherapeutics.com.

Be Well! ~ Tiffany

Swelling, bloated, and puffy?

Inflammation can wreak havoc on our bodies. Joints ache, tissue swells, stomachs bloat, and we feel awful. This swelling is often an internal reaction. It might be due to prescriptions we are taking, post-surgical recovery, chronic conditions, our current state of health, even the food and beverages that we consume. Candid conversations with your doctor and pharmacist can help you understand what sets off your inflammation. Be proactive! Combine the care from your medical team with a home routine to help you minimize and perhaps even eliminate inflammation. Here's what works for me...

• Staying well hydrated, I drink plenty of water and I avoid caffeine.
• I limit my salt intake to a daily recommended value.
• Turmeric is a tasty and useful spice - this herb taken in capsule form works wonders to keep reduce the swelling in my ankles.
• Ice packs. I keep a variety of sizes in my freezer to use on shoulders, low back, hips, even ankles and feet.
• Daily exercise. Movement, even gentle exercise like Tai Chi or Yoga, encourages the pumping action of my veins, arteries, and lymphatic system. Think of a kink in a garden hose...when you loosen the hose water flows freely, it works the same way in your body. Stretch, stand, walk, dance, just move to free up the kinks in you!
• Elevate. Raising your feet while seated or while lying down support circulation and relieves tension.

These are simple techniques that can easily be incorporated into your day. Give one or all a try and share your results with me.

Be Well! ~Tiffany

“Balance Is Not Something You Find, It's Something You Create” – Jana Kingsford