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  • The Best Foods to Eat for Healthy Joints

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    The Best Foods To Eat
    It is said that we need about 1000mg of calcium daily if we are under 50 years of age and about 1200mg daily if we are 50+.

    Vegetables & Leafy Greens - They contain a lot of calcium, iron vitamin K and C. These are all linked to strong bones. Some of the best options are Kale, broccoli, cabbage, carrots, zucchini, and acorn or butternut squash.

    One thing to note with spinach and collard greens is that they contain calcium but also oxalates which can inhibit calcium absorption. This doesn't mean don't eat them, just don't rely on them as your main source of calcium since some of the calcium will not be absorbed.

    Stock - Adding stocks to your meals are a traditional way of getting more vitamins in minerals into a diet in a way that. Since stocks are often made from vegetables or animal bones, vitamins and minerals are pulled out and into the water used to cook it creating a broth. You can drink broth straight or make things like soup, stew etc with it.

    Whole grains - They contain a good amount of minerals and will help cut down on other sources of protein that could draw minerals from the bones due to their acidity. (Meat & Dairy) Some great options are brown rice, whole wheat, barley, oats, rye, millet, cornmeal, amaranth, quinoa, teff, and buckwheat.

    Seaweeds, Nuts, & Seeds - These are all rich in trace minerals such as iron, boron, selenium, phosphorus, calcium and magnesium. They are also a good source of fatty acids which have been shown to increase peak bone health.

    How To Make It Practical
    Keep it simple is often one of the best ways to do things. Bring a snack or carrots, broccoli or nuts and seeds to work with you Every day. Make sure you make one of your side dishes with dinner every night contain a good amount of leafy greens. Have soup as a side at lunch or dinner. In the morning have a green smoothie with kale in it. Substitute your white rice dishes with brown rice or other whole grains. You can also eat oats in the morning or find whole grain combinations that are suitable for breakfast.

    As a massage therapist it is important to stay in shape for a long career. What better way to stay in shape than to exercise with your massage therapy clients while getting paid. See our sports massage fitness training course to earn massage ceus while expanding your massage therapy career. Other ways to increase bone strength is to exercise, cut down on alcohol, quit smoking and cut down on caffeine.

    Sources

    1. http://www.bmj.com/content/349/bmj.g6015

    2. http://nof.org/foods

    3. http://www.health-alternatives.com/vegetables-nutrition-chart.html

    4. http://www.osteoporosis.ca/osteoporosis-and-you/nutrition/calcium-requirements/

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  • Poor Posture from Hip Lateral Rotators

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    The problem: This is a common problem and caused my many factors. One contributing factor may be that hip flexors and medial hip rotators are weak and unable to balance the hip muscles allowing for an outward turn of the feet. In addition, the lateral muscles of the leg are too tight.

    Massage Therapy: Perform lenghtening and friction techniques with the massage therapy client for the lateral hip muscles and use neuromuscular techniques on the weakened medial hip muscles.

    Self fix: Get into a pushup position with your feet resting on a stability ball. Without rounding your lower back, tuck your knees under your torso, using your feet to roll the ball toward your body, then back to the starting position. That’s one rep. Do two or three sets of six to 12 reps daily.

    Please see our sports massage therapy and introduction to fitness training course for massage therapy continuing education credits. Expand your career options and massage therapy specialties.

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  • Elevated Shoulder Imbalance

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    The problem: The pectoral muscles are imbalanced along with the rhomboid muscles. Plus often the Levator scapula muscle in spasm, supported by a tight upper trap.

    The massage therapy fix: Since you cannot manipulate the Levator scapula because it is too deep, the only way to perform therapy is to lengthen the Levator through exercises. This is another excellent reason to become a personal fitness trainer or learn fitness training techniques. (See our Sports course.) Perform friction massage to the pectoral muscles but avoid friction to the rhomboid muscles as these are phasic muscles that must be strenghtened.

    Self help: Sit upright in a chair with your hands next to your hips, palms down on the seat, arms straight. Without moving your arms, push down on the chair until your hips lift up off the seat and your torso rises. Hold for five seconds. That’s one repetition; do two or three sets of 12 reps daily.

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  • Forward Head Positioning Common for Massage Therapists

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    FORWARD NECK/HEAD

    Causes: Tight anterior neck muscles. Forward head posture.

    The massage therapy fix: Lengthened anterior neck muscles and pectoral muscles.

    Self help: Moving only your head, drop your chin down and in toward your sternum while stretching the back of your neck. Hold for a count of five; do this 10 times a day. Be careful not to push too hard or you will risk shifting your vertebra, which can lead to constant headaches.

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  • Six Posture Positions Ruining Your Massage Therapy Client's Health

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    Over time, poor posture takes a serious toll on the spine, shoulders, hips, and knees. In fact, it can cause a cascade of structural flaws that lead to back and joint pain, reduced flexibility, and compromised muscles, all of which limits ability to burn fat, build strength and feel good.

    Poor posture habits can cause nerve constriction. The most common effect of poor posture are sore muscles. Poor posture muscles have to work harder to keep the spine stabilized and protected. The extra work on these muscles can cause muscle tightness and fatigue. This is exactly why there is a need for massage therapists and fitness trainers. As massage therapists we know that as the spine changes in shape, the resulting movements or subluxations can put pressure on the surrounding spinal nerves. Because the nerves that connect to the spine come from all over the body, these pinched nerves can not only cause neck and back pain but may also cause pain in other unrelated areas of the body.

    The following posted segments will explore 6 common poor posture positions that many of our massage therapy clients have and will provide solutions to help correct these postures using massage therapy and personal fitness trainer techniques. These two careers fit hand in hand. See our course Sports Massage Therapy & Fitness Training Basics for Career Expansion - 8 Hour Course

    ROUNDED SHOULDERS

    Problem: The sternoclavicular joints are unstable, therefore the body recruits the pectoris minor muscles to stabilize the joint. This brings the shoulder forward. With the shoulder forward, the upper trap turns on helping to support the shoulder from the neck. There is also a relationship with the thoracic spine & the sternum. The exercise described recruits global muscles to do the work of the postural muscles what happens is that for a short period of time holding through these muscles works then the muscles fatigue and the person falls back into the poor posture.

    Remedy: Have your massage therapy client lie facedown on the massage table, with each arm at a 90-degree angle in the high-five position. Without changing the elbow angle, raise both arms by pulling the shoulders back and give a nice stretch by squeezing the shoulder blades together. Hold for five seconds. Explain to your massage therapy client to do this at home. Instruct to perform two or three sets of 12 reps daily. Changing posture has to happen by working the postural muscles which are deep to the gluteal muscles.

    Stay tuned for our next segment: FORWARD NECK/HEAD

    Massage Specialties CEUS encourages massage therapists to offer a massage specialty, along with combining other careers that help to expand business and save your hands. We provide massage therapy continuing education courses to give you the sources you need for business expansion and approved to renew your state massage license.

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