What is your thoughts on how people can make this better?
Thursday, November 7, 2013
Thursday, October 10, 2013
Wednesday, June 26, 2013
Sunday, March 17, 2013
5 EASY STRETCHES TO ADD TO YOUR DAY TO INCREASE FLEXIBILITY
IF YOU WOULD LIKE TO HEAR US SPEAK ABOUT A TOPIC PLEASE GO TO OUR FACEBOOK PAGE AND ASK.
LIVE AND MOVE PAIN FREE EVERYONE.
Monday, March 11, 2013
The Power of Proper Breathing
The Power of Proper Breathing
My favorite routine for staying healthy, without question, is practicing proper breathing. This simple, foundational practice has enabled me over the years to increase my stamina, focus and sense of personal peace on command, and that is why I emphasize proper breathing with all my clients, in every session.
The reason why I am sensitive to the importance of proper breathing is actually because I studied vocal performance for 11 years, spanning from my middle school years all the way through college. During this time, my voice teachers hammered proper breathing (and posture) techniques over and over into my head to ensure I used my voice as effectively as possible. In fact, every teacher I’ve ever studied under was trained in the Alexander Technique, which emphasizes the importance of posture consciousness and fluidity in whatever physical activity you are trying to improve – such as, breathing.
Deep breathing maximizes your oxygen intake - which detoxifies and ionizes your blood - regulates your heartbeat, and calms your nerves. However, most people take their breath for granted, not noticing it until it is interrupted or labored. The majority of our time is spent taking shallow, nearly imperceptible breaths that barely cause the chest to rise and fall; and when we yawn, our shoulders typically tense and rise in addition to the chest rising as it fills with air. But did you know that your most efficient oxygen receptors are located at the base of your lungs? It’s true, and shallow breaths do not reach these receptors at all.
Here’s a quick test to see if you are breathing correctly: place one hand on your stomach above your belly button and one on your lower abdomen, just below your belly button. If neither one of your hands move when you inhale naturally, you’re a shallow breather. If just the upper hand moves slightly, you’re probably slouching. The best breaths cause the lower hand to move out first, and then the upper hand follows, as your lungs fill from the bottom, up (like water pouring into a pitcher).
In addition to the physical benefits, breathing deeply allows your body to release any emotional attachments that may be a drain to you in any moment. In fact, right now, take a deep, cleansing breath…
Take another two deep breaths, while you’re at it…
See how each breath causes you to pause, and connect with your body for a moment? The effects are immediate and very healing. Now gently put your shoulders back and pretend that your head is connected to a string, like a marionette, and let your shoulders and arms hang loose like bags of water. Then take another deep breath. Noticing that the breathing is easier once you’ve adjusted your posture? Now you’re getting it!
To intensify your deep breathing, imagine your inhalation pours into your pelvis. Remember to give your stomach permission to relax and hang out a bit – be kind to yourself. As you exhale, imagine the exhalation escaping out of your feet, downward, like water from a faucet. This downward breathing calms and relaxes the body in any situation, which can soothe frazzled nerves at work, or even help you focus your stamina while running at the gym. Since you can’t always be breathing this deeply, I recommend that if you want to relax, get focused or calm down in the moment, that you do only five of these more intense deep breaths. In Numerology, the number 5 represents change, so if you want to change your mood or level of focus, do this deep breath five times.
If you want to learn more about the healing power of your breath, join our popular Monday Night Meditation Group at Evolve Restorative Therapy! Cultivate your sense of personal peace and focus in a safe and welcoming environment. The group meets every Monday night at 7:00 pm on the third floor at Evolve, and the fee is $10 per evening. Sign up today at www.evolvert.com!
Happy breathing!
Sensei Victoria Whitfield is a Master Teacher of Usui-Tibetan Reiki and member of The International Center for Reiki Training and The International Association of Reiki Professionals. She teaches Reiki and Meditation at Evolve Restorative Therapy in Westfield, NJ and Interweave in Summit, NJ.
My favorite routine for staying healthy, without question, is practicing proper breathing. This simple, foundational practice has enabled me over the years to increase my stamina, focus and sense of personal peace on command, and that is why I emphasize proper breathing with all my clients, in every session.
The reason why I am sensitive to the importance of proper breathing is actually because I studied vocal performance for 11 years, spanning from my middle school years all the way through college. During this time, my voice teachers hammered proper breathing (and posture) techniques over and over into my head to ensure I used my voice as effectively as possible. In fact, every teacher I’ve ever studied under was trained in the Alexander Technique, which emphasizes the importance of posture consciousness and fluidity in whatever physical activity you are trying to improve – such as, breathing.
Deep breathing maximizes your oxygen intake - which detoxifies and ionizes your blood - regulates your heartbeat, and calms your nerves. However, most people take their breath for granted, not noticing it until it is interrupted or labored. The majority of our time is spent taking shallow, nearly imperceptible breaths that barely cause the chest to rise and fall; and when we yawn, our shoulders typically tense and rise in addition to the chest rising as it fills with air. But did you know that your most efficient oxygen receptors are located at the base of your lungs? It’s true, and shallow breaths do not reach these receptors at all.
Here’s a quick test to see if you are breathing correctly: place one hand on your stomach above your belly button and one on your lower abdomen, just below your belly button. If neither one of your hands move when you inhale naturally, you’re a shallow breather. If just the upper hand moves slightly, you’re probably slouching. The best breaths cause the lower hand to move out first, and then the upper hand follows, as your lungs fill from the bottom, up (like water pouring into a pitcher).
In addition to the physical benefits, breathing deeply allows your body to release any emotional attachments that may be a drain to you in any moment. In fact, right now, take a deep, cleansing breath…
Take another two deep breaths, while you’re at it…
See how each breath causes you to pause, and connect with your body for a moment? The effects are immediate and very healing. Now gently put your shoulders back and pretend that your head is connected to a string, like a marionette, and let your shoulders and arms hang loose like bags of water. Then take another deep breath. Noticing that the breathing is easier once you’ve adjusted your posture? Now you’re getting it!
To intensify your deep breathing, imagine your inhalation pours into your pelvis. Remember to give your stomach permission to relax and hang out a bit – be kind to yourself. As you exhale, imagine the exhalation escaping out of your feet, downward, like water from a faucet. This downward breathing calms and relaxes the body in any situation, which can soothe frazzled nerves at work, or even help you focus your stamina while running at the gym. Since you can’t always be breathing this deeply, I recommend that if you want to relax, get focused or calm down in the moment, that you do only five of these more intense deep breaths. In Numerology, the number 5 represents change, so if you want to change your mood or level of focus, do this deep breath five times.
If you want to learn more about the healing power of your breath, join our popular Monday Night Meditation Group at Evolve Restorative Therapy! Cultivate your sense of personal peace and focus in a safe and welcoming environment. The group meets every Monday night at 7:00 pm on the third floor at Evolve, and the fee is $10 per evening. Sign up today at www.evolvert.com!
Happy breathing!
Sensei Victoria Whitfield is a Master Teacher of Usui-Tibetan Reiki and member of The International Center for Reiki Training and The International Association of Reiki Professionals. She teaches Reiki and Meditation at Evolve Restorative Therapy in Westfield, NJ and Interweave in Summit, NJ.
Sunday, March 3, 2013
OUR FAVORITE ROUTING FOR AVOIDING GETTING SICK
Other things to avoid any sugar if possible because it is in everything , caffeine , and sodas.
We take Shaklee vitamins If you want information on what we take within Shaklee please email at Evolvert1@gmail.com
Please follow us at
Twitter
Youtube
THANK YOU
Monday, February 25, 2013
Asking the Right Questions: Body Awareness and Stretching
Asking the Right Questions: Body Awareness and Stretching
“The expert in anything was once a beginner.” I truly take that to heart. Body Awareness takes time, but
we can all achieve it.
Since I was young I always tried to
be active and I was really flexible. It wasn’t until I got into weight lifting
that I noticed how flexible I was. Because of the weight lifting I got very
thick and stiff, and I saw that I could not stretch as far back as I wanted.
So, I started to listen to my body and I realized it does not want to be so big
and bulky. It just wants to function and be healthy.
To have Body Awareness to me means
that you are one with your body: that you are listening to what your body is
telling you, and are exploring how you can help it. Take a second to scan over
your body and see what areas seem to be tight, or need some attention. Check in
with your body by asking yourself questions.
Take neck pain as an example. You
want to ask yourself questions like:
·
Why does my neck hurt?
·
In what direction is it bothering me
the most?
·
Is it only when I do a certain
activity?
By asking specific questions you
will be able to feel out where the muscle is hurting or is sore. Instead of
saying “my neck hurts,” “my shoulder or my back hurts,” you will be able to say
“my back only hurts when I reach above my refrigerator” – now you have more
detailed information to work with, and you are starting to be aware of what
movements are bothering you.
Once you are choose to listen to
your body, you will get a better understanding of what areas need stretching.
Whether you sit all day or your lifestyle is more active, the best thing for
you to do is stretch, because it helps prevent injuries and gets blood flowing
to the area in need.
Let's look at quick routine for neck
pain:
First, place
your arms behind you and reach for your elbows. Doing this will lock your arms
and bring your shoulders down. If you cannot reach your elbows, then grab your
hands behind your back and pull down. Remember to have your shoulders down.
Next,
gently bring your ear to your shoulder; you should feel the stretch from just
under your jaw line down to your shoulder. Repeat on the other side.
Then slowly
point your chin down to the one side of your hip. This should stretch more of
the side of your neck. From this position you can also look up. This will
stretch the front part of your neck – the SCM or sternocleidomastoid muscle.
Finally,
you can simply look down. Try playing around with it - move your neck in
different directions, but move gently into the stretch. Don't just rush into
it.
After you finish the routine, ask
yourself: “how does my neck feel?” “Does it feel looser? More fluid? More blood
flow? Lighter?” These are important questions to answer because you always want
to be aware of how you feel. If you feel stiff, the muscle is not performing at
its best - you could get cramps, or in the case of the neck, you can get
headaches.
Wish you could feel looser, or know
what stretches to do and when to do them? Then give us a call to set up a
Bodywork Session at Evolve Restorative Therapy! When you come in, we will be
able to personally show you more specific stretches, and tailor them to your
specific needs. At Evolve, our mission is to teach you how to listen to your
body and what are the best ways for you to take care of it.
Call 908-233-2226 to book your
Bodywork Session and start stretching your way to better Body Awareness!
Diego Trejos is a
Licensed Massage Therapist, graduating from Sanford Brown Institute of Iselin,
NJ in 2009. With 950 hours of education at Sanford Brown he was trained in
traditional massage techniques such as Deep Tissue, Swedish, Prenatal, Hot
Stone, and Sports Massage.
Subscribe to:
Posts (Atom)