How can I stay flexible and prevent arthritis?

 

1.  Breathing: Get in touch with your breath. Just sit in a chair with some relaxing music and focus on your breath. Place something soft about the size of your fist between the shoulder blades. Folded socks work. Feel your breath move in and out of your lungs. Feel the lower abdomen raise and lower. Spend time noticing the different areas of your body and breathe into each area, eyes, neck, shoulders, ribs, abdomen, elbows, hands, hips, buttock, thighs, knees, calfs, and feet. You can start moving your hands in sync with your breathing. Stand up and walk in sync with your breathing. This will teach your body to find the relaxed place so that you can safely move to step.


2.  Spend time stretching all the major muscle groups. Stretch the shoulders, hips, thighs, knees ankles and feet. There are many good books on stretching and all can be helpful. My recommendation is to take time to stretch each body part for up to 90 seconds and do this in increments of 20 to 30 seconds hold time with 1 to 2 sec relax time. Breathe into the area you are stretching because when you breath out, the body naturally relaxes. Doing this before and after exercise is ideal. Once a day will set you on the road to flexibility that you had during your youth!


3.  Core strengthening is the key to injury prevention no matter who you are. It starts with lower and upper abdominal exercises. A good starting place is to lay on the floor and pull the knees to your chest. Use a towel roll about one inch thick and place it under the low back. The key here is to keep your low back flat against the floor and towel  and to keep it still when moving from the upper body or lower body first. It is important to master this before moving on to any exercise or advanced abdominal exercises.



 

 


Introduction to Strain and Counterstrain

I'd like to introduce you to a newer, safer alternative therapy that can be more effective in helping your body recover from those acute injuries to those chronic, nagging aches and pains that seem to impact many of us. My favorite therapeutic treatment tool is called Strain and Counterstrain. For more information regarding Strain and Counterstrain read the article below by Randall Kusunose of the Jones Institute and visit www.jiscs.com.

 

Strain_Counterstrain_Info.pdf Strain_Counterstrain_Info.pdf
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Sacred Body
Healing Arts

www.TheresaFricke.com

Theresa's healing energy work soothes and transforms troubles like painful life transitions, grief, chronic medical conditions, past trauma, and more. She provides a safe container for you to do your own deep healing work. Theresa has three decades of experience as a registered nurse and a healer in surgical and hospital settings.



 

 

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“Mike is a talented and remarkably intelligent therapist.   His ability to be an active listener  willing to understand me as an individual was instrumental in my pain rehabilitation. He's provided outstanding service and is always willing to discuss various aspects of physical therapy. In short, Mike is an example of ultimate professionalism and dedication.”

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“Six years ago I began (for the first time) having severe headaches on the right side of my head. A friend recommended a physical therapist, Michael Fricke to me. After the first treatment my headaches were gone. I highly recommend Michael to anyone with physical and muscular pain!

Ann

 


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