All Posts Tagged: Massage

Let’s Prevent Forward Head Posture

As a Registered Massage Therapist it’s common to see patients complain about head, neck and shoulder
issues. Before treatment I typically do a postural assessment to understand the source of pain and far to
often I see what is called forward head posture.

Forward Head Posture is a common problem for a lot of people, amongst other postural issues. If left
untreated, Forward Head Posture will cause significant damage to the spine, in what is otherwise a
preventable injury.

The human body was not designed for prolonged periods of sitting or sedentary lifestyles. Our bodies
automatically adapt to our environment and when we continually place ourselves in sub-optimal positions
such as hours of sitting, looking down towards our phone or tablet, certain muscles that are responsible for
good posture will become weak and tight. If you have a forward head posture, your shoulders will also
hunch forward with it. By doing so, your FHP can add up to 30 pounds of abnormal leverage on the cervical
spine!

“For Every Inch of Forward Head Posture, it can increase the
weight of the head on the spine by an additional 10 pounds”

If you really want to understand how this feels on your spine take a 10 lb weight hold it in front of you with
your elbow extended out and hold that position for as long as you can and that’s essentially how your spine
feels!!

If you only thought that forward head posture affects your spine think again, Research shows that 90% of
the stimulation and nutrition to the brain is generated by the movement of the spine. Therefore, less
cervical movement results in less nutrition to the brain.

As a Registered Massage Therapist we work on releasing tension on the tight muscles and strengthen the
inhibited muscles by this posture.

The way to deal with forward head posture is to do fhp exercise and maintaining better posture, which isn’t
always easy below are Three tips on fixing your forward head posture

Here are 3 tips on fixing your FHP!

Chin Tucks:


While sitting upright, gently tuck your chin in as to make a double chin.
Aim to feel a gentle lengthening sensation at the back of your neck.
A common mistake I often see is the person starts to move their head up/down. Make sure your eyes and
jaw stay level, and move the head horizontally backwards.
Think of the movement like a book sliding back into the shelf.
Hold for 5 seconds and repeat 30 times

Pec Stretch


Place your forearms on the door frame with your elbows at shoulder height.
Place one foot through the doorway and the opposite foot behind you.
Lean your chest and hips through the doorway until you feel a stretch in your chest.
Take a deep breath in to really stretch out your chest, and as you breathe out, lean further through the
doorway.

Hold for 20 to 30 seconds. Do 2 repetitions, one with your left foot forward and one with your right foot
forward. Do 2 to 3 times per day to gain length, once at full length move to once per day to maintain the
length in your pectoral muscles.

Read More

New Years Resolutions Goal Setting Guide Free Download

Happy New Year!

2018 is going to bring new changes and challenges, and luckily the team here at the Toronto Wellness Centre is here to help!

If your resolution is to get more Me-Time, our Registered Massage Therapists Nick and Almarielsa are the best place to start.

If back, knee, or neck pain is standing in the way of your fitness goals, book your chiropractic appointment with Dr. Cartile today!

And if your resolution is weight loss, increased fertility, lower stress, better skin, more energy, quitting smoking, or a more balanced diet that puts your health first, Dr. Kate McLaird ND is ready to meet you!

 

Whatever your resolutions are this year, you’ll find our free downloadable Goal Setting Guide is a great asset to get you on your way. Download it here: NYE resolution handout

 

Call 416-920-2722 or book online to get started on your 2018 wellness journey!

Read More

Toronto Wellness Centre’s Healthy Happy Holidays 2017 Gift Guide

‘Tis the season for giving! If you’re looking for a gift that will benefit your loved ones well into the New Year, you’ve come to the right place! The Toronto Wellness Centre’s Healthy Happy Holidays 2017 Gift Guide is here to help you choose the best present for the wellness focused on your list!

Read More

Father’s Day Massage Contest – Enter Today!

Visit us on Facebook or at 12 Wellesley St. West for your chance to win a 1 hour massage with Nick Furgiuele RMT! Enjoy the massage yourself (you deserve it!) or gift the prize to a Toronto father that you love!

 

Contest Rules:

No Purchase Necessary.
Prize: One (1) 60 minute massage at the Toronto Wellness Centre with Nick Furgiuele RMT. Prize cannot be exchanged for cash value, or used for any other service at the Toronto Wellness Centre or elsewhere. Massage cannot be split into two or more sessions.
To enter online: Applicant “Like” the Toronto Wellness Centre’s official Facebook page (Facebook.com/torontowellnesscentre) and comment on the Father’s Day Massage Contest Post (pinned to top of page).

To enter in person: Visit the Toronto Wellness Centre at 12 Wellesley St. West, Toronto, ON, M4Y 1E7, and submit a draw entry.
All applicants must enter by 12pm (EST) on Friday June 16th, 2017.
Winner will be contacted by 5pm (EST) on Friday June 16th, 2017.

Winner may transfer prize to one other individual as a gift.
Winner does not need to be anyone’s father.

To redeem prize, the winner must contact the Toronto Wellness Centre via Facebook, by calling 416-920-2722, or by booking online.

Read More

Mother’s Day Massage Contest – Enter Today!

Visit us on Facebook or at 12 Wellesley St. West for your chance to win a 1 hour massage with Almarielsa Cansino! Enjoy the massage yourself (you deserve it!) or gift the prize to a Toronto mom that you love!

 

Contest Rules:

No Purchase Necessary.
Prize: One (1) 60 minute massage at the Toronto Wellness Centre with Almarielsa Cansino RMT. Prize cannot be exchanged for cash value, or used for any other service at the Toronto Wellness Centre or elsewhere. Massage cannot be split into two or more sessions.
To enter online: Applicant “Like” the Toronto Wellness Centre’s official Facebook page (Facebook.com/torontowellnesscentre) and comment on the Mother’s Day Massage Contest Post (pinned to top of page).

To enter in person: Visit the Toronto Wellness Centre at 12 Wellesley St. West, Toronto, ON, M4Y 1E7, and submit a draw entry.
All applicants must enter by 12pm (EST) on Friday May 12th, 2017.
Winner will be contacted by 5pm (EST) on Friday May 12th, 2017.

Winner may transfer prize to one other individual as a gift.
Winner does not need to be anyone’s mother.

To redeem prize, the winner must contact the Toronto Wellness Centre via Facebook, by calling 416-920-2722, or booking online.

Read More