Tag: exercise

Benefits of Massage Therapy

Carlsbad Massage Reset has been used as a healing tool throughout history by civilizations around the globe. It has been proven to be effective in the treatment of a variety of conditions.

Research has shown that massage reduces the sympathetic nervous system activity and increases the parasympathetic activity, which leads to relaxation. This also improves your blood circulation, which helps to flush away the toxins that build up in your muscles.

Massage helps to relieve muscle tension by increasing the circulation of blood and lymph. This allows nutrient-rich blood to flow to tissues and muscles, removing waste products. This process may also break up scar tissue and adhesions that can cause pain and limit mobility.

In addition to stimulating the body’s natural healing processes, relaxation massage promotes the balance between the sympathetic nervous system (responsible for the “fight or flight” response to stress) and the parasympathetic nervous system (responsible for everyday functions that lead to rest). Research has shown that getting a massage decreases cortisol levels and increases serotonin levels, leading to overall well-being.

Another way that massage relaxes the body is by decreasing the buildup of lactic acid in the muscles. Lactic acid is a waste product of exercise and can cause pain, discomfort, fatigue, and a reduced range of motion. Massage reduces the buildup of lactic acid by increasing the flow of blood and lymph through the muscles.

The rubbing motions used in massage, such as friction, tapping, and vibration, help break up adhesions or knots in the muscles causing pain. These motions also stretch the muscles, which improves flexibility and decreases pain.

Moderate pressure massages increase the activity of white blood cells, which are responsible for fighting off diseases and infections. Massage can also increase lymph flow, which helps flush toxins from the body.

Because massage releases many toxins, drinking lots of water after a treatment is important. Some people may experience headaches or other symptoms after a massage, but these should disappear within a few hours.

For many, the main reason for getting a massage is to feel more relaxed and stress-free. Massages can increase feelings of well-being by releasing “feel good” hormones, such as endorphins and oxytocin. These hormones can reduce anxiety, depression, and stress, as well as improve mood, generalized fatigue, and sleep quality. In addition, massage can help to alleviate fibromyalgia pain and decrease the symptoms of chronic headaches and migraines.

Many people get massages to alleviate pain from muscle tension, sports injuries, or medical procedures such as labor and childbirth. It’s important to discuss the benefits of massage with your doctor before starting treatment, especially if you have an existing condition like heart disease, diabetes, high blood pressure, or a chronic illness such as cancer.

Research indicates that massage can significantly reduce stress hormones cortisol and epinephrine levels, lowering your blood pressure and heart rate. It also stimulates the production of endorphins and enkephalins, which act as natural painkillers. It increases your circulation, improving the delivery of oxygen and nutrients throughout the body, thereby decreasing pain, stiffness, and inflammation and speeding up the elimination of wastes and toxins.

During a massage, your body goes into the parasympathetic nervous system (rest and digest state), which decreases feelings of anxiety and stress. It also increases your serotonin and dopamine levels, neurotransmitters that stabilize mood. In addition, if you have an emotional issue such as depression or bipolar disorder, massage can help relieve some of the symptoms by triggering a release of feel-good hormones.

According to one study, cancer patients who received massage therapy experienced less pain and fewer bed-bound days than those who did not. However, it’s important to note that the study did not collect physiological data such as heart rate and blood pressure to verify participants’ reported pain levels. This makes it difficult to know whether or not the improvement was due to massage alone or a combination of factors, including decreased stress and better sleep.

In a separate study, cancer patients who had edema — swelling caused by excess fluid in cells, tissues, or body cavities — found that massage reduced the buildup of fluids in their extremities. It also improved their overall quality of life and allowed them to return home sooner.

Although there is no evidence that massage can treat cancer itself, it is often used to help with nausea and vomiting, anxiety, pain, fatigue, and depression in people living with cancer. It can also be useful in reducing the risk of blood clots, a common side effect of chemotherapy.

Muscles can become tight and restricted in their flexibility, particularly when they are tired or injured. Inflexibility is a major contributor to sports injuries, especially in athletes who perform high-intensity exercises or activities. Research has shown that massage improves muscle flexibility by reducing rigidity, increasing joint mobility, and improving blood circulation.

Flexibility can also improve athletic performance by allowing muscles to reach full range of motion and decreasing muscular fatigue. Inflexibility is a common cause of lower back pain, neck and shoulder tension and hip problems. A regular massage can help alleviate these issues and increase mobility by reducing stiffness, loosening muscle tissue, breaking down adhesions, and flushing away toxins.

Athletes have long used massage to enhance their performance by warming up and preparing the body for physical exertion. Researchers have found that massage increases muscle temperature, elasticity, and flexibility.

Massage increases flexibility by elongating muscle fibers, which is the main factor in enhancing the body’s ability to stretch and move more freely. This is achieved by applying pressure to the muscles and causing friction that causes an increase in muscle temperature, which stimulates muscle elasticity.

The movement of muscle fibers also stimulates the Golgi tendon organ, which is responsible for recording the change in the length of a muscle and sending a signal to the central nervous system to resist the stretch. Massage can reduce the muscle spindles’ activation of this stretch, thus helping the muscle to stretch and elongate more easily.

Another way that massage increases flexibility is by assisting in the removal of waste products from the muscles, such as lactic acid. These waste products can build up in the muscles, producing tightness, fatigue, and increasing pain. Massage stimulates lymphatic drainage, naturally flushing waste products out of the muscle.

In addition, massage movements are beneficial in helping the joints maintain their healthy flexibility by stimulating the natural production of joint lubricants and keeping cartilage free of toxins. Flexibility is important for all people, regardless of age, whether they are active athletes or want to move more freely in their daily lives. Including massage in your daily routine can help you improve and maintain flexibility to keep you moving well for as long as possible.

Sleeping disorders are detrimental to overall health and can cause a variety of problems, including weight gain, lack of energy, depression, headaches, etc. Luckily, massage therapy can help you get a good night’s sleep and is much healthier than taking medication.

Sleep is a complex process involving many body systems, including the circadian system, which regulates the rhythm of wakefulness and sleep. A massage can affect the whole body by reducing pain and increasing relaxation, thus helping you fall asleep and stay asleep throughout the night. Additionally, massage can help with a variety of other symptoms that may be affecting your ability to sleep, such as anxiety and stress.

The human touch and the quiet atmosphere in a massage studio can naturally induce a sense of calm and relaxation. The body produces serotonin during a massage, producing melatonin, making it easier to fall asleep. Massage also stimulates the vagus nerve, which is responsible for activating the parasympathetic nervous system in the body. This results in a decrease in cortisol, which can be a major contributor to insomnia and other sleep disorders.

As a result, people who receive regular massages can fall asleep quicker and stay asleep longer, so it is important to include massage in your normal wellness routine. While some types of massage are better for sleep than others, all forms of massage can help with your sleeping patterns in the long term.

Insomnia, a common sleep disorder, can be caused by a variety of factors, including stress, chronic pain, anxiety, and depression. Studies have shown that therapeutic massage can improve the quality of sleep in individuals suffering from these conditions, and it has even been known to help people who are not suffering from these conditions but have trouble falling and staying asleep.

Booking a massage at least three days before your planned bedtime is recommended to achieve the best results. Make sure you choose a massage that’s gentle enough to put you to sleep, like Swedish, deep tissue, or trigger point therapy.

How Personal Training Can Help You Achieve Your Goals

Dynamic Personal Training helps people reach fitness goals ranging from weight loss to increasing strength and muscle tone. They work with clients of all ages and backgrounds, including those with injuries or conditions.

Personal Training

They know that getting a “bikini body” for summer is not just about doing 100 crunches a day and going to the gym—it’s about eating right, resting enough, and changing habits.

Whether you are looking to get back into shape, overcome a physical disability, or just improve your general health, personal training is a great way to help reach your goals. A good personal trainer can guide you towards healthy eating habits, give you tips on how to exercise properly, and set realistic goals for your fitness level and desired body type. The key is to find a trainer who is knowledgeable in the specific area you need and is experienced in working with clients like yourself.

In a similar way, personalized learning considers the varying needs of learners and provides them with training that fulfills those needs. This is done by using data from the learner’s previous experiences to link them with new knowledge, and by delivering content that is tailored to individual needs and preferences. Using modern technology, personalized learning results in higher engagement and better knowledge retention than standard training methods.

Physical Therapists are movement experts, trained to work with individuals who have an injury or condition that limits their mobility and adversely impacts their quality of life or sports performance. They can help with a variety of injuries and conditions, including chronic back and neck pain, joint problems, post-surgical recovery, and musculoskeletal disorders such as sprains, strains, or fractures.

A physical therapist will be able to help identify the root cause of the problem and provide you with a treatment plan that can help to alleviate your symptoms. They will also be able to recommend exercises that you can do at home to speed up your recovery.

When it comes to personal fitness, it’s all about setting realistic goals and following through on them. A certified personal trainer can help their clients to do this by assessing their current body composition, determining their existing exercise routines, and setting attainable targets. They can also advise on diet and exercise, providing clients with nutritional information and recommending specific foods to help achieve their goals.


Motivation is a force that pushes individuals towards their goals, whether those are personal or professional. It is what allows people to stay focused on their work, to push through challenges, and to keep moving forward even when they have been knocked down. It is the energy that fuels many of the great leaders in history and it is what makes them so inspiring to others.

When a person is working with a personal trainer, they are often motivated to get fit and feel healthy. They are not only focused on the physical aspects of health and fitness, but they are also often inspired by the impact that their training has had on their life. They may be working toward a more fulfilling career or they could be trying to raise a family in a way that provides them with more freedom and time.

A good personal trainer can help their clients identify what they are working towards and then help them create a plan that will get them there. They can offer support and guidance along the way, which is especially helpful when a person starts to lose their motivation. They can remind them of the benefits they are seeing in their lives, and why they started this journey to begin with.

In some cases, a personal trainer will actually be able to motivate their client by offering physical rewards. Using incentives such as treats, small gifts, and gym memberships can be a great way to boost the motivation of someone who has hit a plateau or is struggling to see results.

However, it is important to remember that a good personal trainer will also know when to use extrinsic motivation in combination with intrinsic motivation. This is where they will be able to encourage their clients to do something that they love and make it a part of their daily routine. This can be as simple as going for a run because they enjoy the feeling of unplugging and hitting the pavement, or helping their neighbor carry their groceries up the stairs because they love making a difference in someone’s day.

Goal Setting

Goal setting is an important part of the training process. It helps individuals understand what they want out of life and sets the stage for success in all areas. Whether it’s adopting a healthier diet or building strength, the ability to set goals and achieve them is essential for success.

The classic goal-setting definition involves identifying something you want to accomplish and establishing measurable objectives and timeframes to help you achieve it. This is important in any area of your life, from getting promoted at work to achieving financial freedom. The best way to approach goal setting is to break down your long-term goals into a series of attainable and measurable short-term goals. This allows you to celebrate your progress and builds momentum as you move towards your ultimate goal.

Research has shown that when goals are specific and challenging they increase self-efficacy. People who believe in their own abilities are more likely to persist with difficult performance goals over time and tend to perform better under stressful conditions. The way that a goal is framed, or how it is perceived, also influences performance. Individuals who perceive a difficult performance goal as a threat and feel intimidated or threatened perform worse than those who view the same task as challenging and are motivated to develop a strategy to overcome it.

Moreover, goal-setting can increase performance by helping individuals focus their attention on behaviors that are relevant to the achievement of a given objective and away from behaviors that are irrelevant or even counterproductive to achieving their desired outcome. For example, if you want to learn Spanish, it would be helpful to focus on learning the conversational skills rather than studying grammar and vocabulary.

Another helpful aspect of goal setting is that it can be done with the entire family. When a family participates in goal setting, it can foster an environment of cooperation and support rather than one of competition. It is also a great way to teach children about the importance of working together to meet goals. For families who are interested in implementing the practice of goal setting, a free PDF resource from the University of Exeter is available that provides advice and worksheets to facilitate the process.


Having an accountability partner helps individuals stay on track with their goals, and this is where personal trainers can come in. A good trainer will keep up with their clients, offer encouragement, and provide expert advice on dietary changes. They will also provide education on the importance of maintaining a healthy lifestyle and exercise, and how to avoid injury.

It can be difficult to stay motivated and stick with a workout routine, especially when it becomes boring. Having a personal trainer to keep you accountable and push you beyond what you thought was possible is an invaluable investment in your health and fitness. They can also offer a fresh perspective on your workout and make suggestions for new activities to keep you interested and challenged.

When choosing a personal trainer, it is important to find someone with a personality you feel comfortable with. You should also consider their schedule and cancellation policies, as well as their training methods and certifications.

A personal trainer will be able to help you create an individualized exercise program and provide education on proper form, which can reduce the risk of injuries. They can also assess a client’s posture and movement, flexibility, balance, core function, muscular fitness, cardiorespiratory endurance, body composition, and skill-related parameters.

Post-Surgical Physical Therapy

Post-Surgical Physical Therapy addresses pain, stiffness, balance, and mobility issues caused by surgery. While prescription pain medications merely mask the symptoms, PT tackles the problem directly with massage, heat, and electrical stimulation. Whether you’re recovering from knee replacement surgery or a broken arm, a physical therapist from https://saunders-therapy.com/ can help you regain strength and mobility. Here are some of the many benefits you can expect:

Increased Flexibility and Mobility

PostSurgical Physical Therapy

Anyone who has ever had surgery, or even been diagnosed with a medical condition that will require surgery, knows how difficult it can be to move around without pain and limitations. Often the first thing you’ll be instructed to do after your surgical procedure is to go through physical therapy. It’s the best way to regain your strength, mobility, and flexibility after your surgery or injury.

In fact, your physical therapist may start working with you before surgery, known as pre-hab, to prepare your body for the surgery and speed up your recovery. They’ll design a program of exercises that are safe and appropriate for your specific needs. They might even instruct you to do them at home on your own before the operation.

The main goal of PT is to get you moving again in the most effective and safe manner possible. A lack of movement can lead to stiffness and a higher chance of developing complications at the site of the surgery. It can also increase your risk of blood clots from extended bed rest.

Movement also improves circulation and aides healing. This is because the movements promote healthy blood flow, which carries oxygen and nutrients to the surgical area and removes fluid buildup that can compress nerves. The increased blood flow also reduces inflammation.

A physical therapist can also teach you how to use heat and ice treatments on your surgical area, which can further help with pain management. This helps soften the scar tissue that forms after any type of surgery, improving flexibility and lowering the pain levels.

Another way physical therapy improves flexibility is by strengthening and stretching the muscles in your body. They can do this through massages, hands-on therapy, and by doing certain exercises that strengthen muscle function, enhance balance and stability, and lower the risk of falling (which is a common problem following surgeries like joint replacements).

It’s important to remember that although it may feel painful at times during your rehabilitation process, the pain you experience is normal. You should always take your prescription medications as prescribed, and let your physical therapist know if you are experiencing excessive pain or discomfort so they can adjust your treatment plan accordingly.

Strengthened Muscles

Most surgical procedures result in some level of pain, stiffness and swelling. Physical therapy can help patients manage these symptoms and regain their strength to return to their daily activities sooner.

In addition to helping to ease discomfort, physical therapy can strengthen the muscles around the surgical site. Physical therapists are trained to understand the type of exercise each muscle, tendon or ligament needs to heal properly. Their strategic exercises can also improve balance and stability, which reduces the risk of further injury to surgical patients, particularly in joints such as knees or hips.

The therapists may use electrical stimulation, which sends mild electric impulses to the affected area of the body to stimulate blood flow and make your muscles contract more efficiently. This helps with pain, reduces the inflammation caused by excess fluid and allows the afflicted tissues to stretch and move more easily. In fact, some orthopedic surgeons are beginning to refer their patients to a physical therapist for a short course of rehabilitation before surgery. The therapists can help decrease the swelling, increase the range of movement of the knee and even strengthen the thigh muscles (quadriceps). Research has shown that this presurgical rehab leads to better results post-surgery.

Inactivity after surgery can lead to secondary issues including infections, contractures and blood clots. Physical therapy can help to keep muscles limber and reduce the risk of complications by using techniques like stretching, myofascial release and manual manipulation.

Many people are hesitant to start moving and exercising after surgery. However, it is important to follow your physical therapist’s instructions and to stick with your treatment plan so that you can recover more quickly.

In addition, physical therapy can help to decrease the need for prescription pain killers by teaching patients safe and effective self-care methods that are natural and non-invasive. The therapists can teach you how to use heat and ice packs to reduce pain and swelling, as well as show you how to perform specific mobility and stability exercises at home. With proper care, you can recover from your surgery and get back to living your life in no time!

Reduced Need for Prescription Pain Medicines

Pain is a normal part of recovery from surgery, and physical therapy helps manage it so patients can heal faster. This reduces the chances of post-surgical complications, like infections, blood clots, muscle weakness, decreased function, and excessive scar tissue. It also reduces the need for prescription pain medicines, including opioids. With the opioid epidemic sweeping the country, avoiding opioids as much as possible is critical to staying healthy and lowering your risk of addiction.

Physical therapists are movement experts who can identify and treat the underlying musculoskeletal problems that cause pain. Using techniques, treatment modalities and exercises that are designed to reduce pain, they can eliminate the need for opioid painkillers. These medications mask the symptoms rather than treating the underlying issue, and they can cause serious health risks, such as respiratory depression, heart attacks and even death.

Post-surgery, your physical therapist will teach you how to move and perform daily activities while protecting the surgical site from overuse. They will also help you to learn adaptive tools, such as walkers or canes, if necessary. This can greatly reduce the amount of time you spend in a wheelchair, walker or bed, which lowers the risk of further damage to the surgical site and increases your range of motion and strength.

The benefits of post-surgical physical therapy are widely recognized, and they have been shown to improve a patient’s quality of life and speed up the rate at which they recover from surgery. It is a great option for managing pain levels and helps many patients avoid opioid medication, especially in the short term after surgery.

Some patients are able to return home after surgery without needing any further hospitalization or nursing care. This is because a physical therapy program, initiated shortly after the initial hospital stay, has been shown to significantly reduce the length of hospital stays and 30-day readmission rates compared to patients who received only in-patient nursing care.

Pre-surgical physical therapy is also an important component of postoperative rehabilitation because it reduces the need for pain medication and improves a patient’s ability to function independently following surgery. It has been reported that physical therapy can significantly decrease a patient’s level of pain, reduce inflammation and edema, improve range of motion, strength and flexibility, and increase functional independence.

Restored Function

Patients are often concerned about a lack of physical function after surgery. The good news is that post-surgical physical therapy can help regain that function. After a thorough evaluation by the therapist, short and long-term goals will be established. These can include anything from returning to normal daily activities to preventing a future injury or surgery.

In addition to strengthening and improving the way you move the surgical site, physical therapy includes other techniques designed to promote healing, reduce pain, and improve flexibility. For example, using heat or cold to reduce swelling and improve blood flow can minimize discomfort and promote faster recovery. In addition, physical activity releases endorphins, which are natural chemicals that can provide pain relief without the side effects of opioids.

Physical therapists also teach you how to perform basic daily tasks, like bathing, dressing, and taking care of yourself. They can also show you how to safely use assistive devices such as crutches or a walker. They may also advise you on how to manage your health through diet and lifestyle changes.

Another important benefit of post-surgical physical therapy is to decrease the risk of respiratory and vascular problems. When you stay in bed after surgery, you lose muscle strength and your blood circulation can decrease, increasing the likelihood of developing a dangerous blood clot. A supervised physical therapy program can keep you active, prevent complications, and increase your overall quality of life.

It can take weeks, months, or even up to a year for the surgery recovery process to be complete. However, if you are committed to your rehabilitation and follow the advice given by your doctor and physical therapist, you can speed up your recovery and return to a normal life with minimal to no disability.

Anyone who has had surgery to correct a chronic problem can benefit from post-surgical physical therapy. If you are unsure of whether this therapy is right for you, ask your doctor or contact us here at SoCal Elite Physical Therapy. Our team of experienced physical therapists can assess your needs, recommend the best course of treatment, and create an individualized treatment plan.