Diana Remaley Massage Therapy
Winter Newsletter
I can't believe it's been over two years since my last newsletter! The last couple years have probably been my busiest ever, professionally. I've hardly had any open schedule slots and didn't get to work with very many new clients. But things have equalized a bit now, and I'm happy to reconnect with all of you!
In this issue, I'll show you a few neck mobility exercises that are great for freedom of movement (long car and plane rides, anyone?). And if you overindulged over the holidays, I've put together a smoothie recipe that's an excellent meal replacement, and a great way to get back on track.
If you haven't been in my office for a while, drop me a line and I'll do my best to book a session for you! It's a great time to take care of yourself.
Neck Mobility Exercises
These aren't all true stretches, as the goal isn't to move muscle attachments. Rather, the goal is simply to help you move your head and neck more freely.
Remember to keep your spine properly aligned: Imagine stacking your cervical (neck) vertebrae, right above your thoracic (upper back) vertebrae. Stand up nice and straight!
Forward Neck Stretch
Let's start with a lovely warm up. Stand with your feet quite far away from a wall, and lean forward, so that your arms are outstretched above shoulder height to balance yourself. You should be far enough away that you need to hold yourself up with your arms. Spread your arms wide and drop your head between them, letting the tension in the back of the neck release. You may need to adjust your stance so that your head falls far enough to feel good. Hold for about 20 seconds, or until you notice your head start to drop a little.
Side Neck Stretch
Standing up straight, reach one arm to the opposite side of the top of your head, just above your ear. Gently pull down, bringing your bottom ear and shoulder closer together. Don't hike up either shoulder. Hold for about 10 seconds and repeat on the other side.
Chicken Peck
Picture a chicken pecking their little beak. The goal here is to mobilize your first cervical vertebrae, which is nearly behind your jaw. Standing up straight, drop your shoulders and place a few fingers on your chin for reference. Push your chin straight out, trying to only move your chin itself, and not the rest of your neck (which is kind of impossible, but that's the visualization). With your fingers still on your chin, use your front neck muscles to deeply pull your chin in to the back of your neck. This activates your deep neck flexor muscles. You might be able to feel it in the back of your neck, and should certainly feel it in the front. Hold the front pull for a good 5 seconds, as this will wake up those weaker front muscles. I like to start with 5 second holds in a set of 3, then move up to 10 second holds. It takes a minute to get the hang of this one, so it might help to practice in front of a mirror.
Figure 8
At this point, you may have started to notice any points of pain or restriction in your neck. Now let's explore some of those points. Pick a spot that feels a little tender and place one finger on it. Place another finger on your chin. Turn your head so that you engage the tight muscle your first finger is on. (You may have to look up or down, and from side to side to do this.) Once you feel the tender spot, hold your neck straight, and rotate your chin in a figure 8. The idea here is to mobilize the neck vertebrae that feels tight, by moving your chin. This is an awkward one to get used to, so practicing in front of a mirror again might help. Once you've made a figure 8 with your chin in one direction, REVERSE the figure 8. This is quite challenging for the brain, but it really makes the neck feel amazing!
Sun Salutation
Those last two mobilizations were pretty hard, so let's relax. Stand nice and tall, with your feet a little wider than your hips. Reach your arms up straight, trying to touch the sky with your fingertips. Gently and slowly reach your arms back arching your upper back slightly. Let your head fall back ever so gently - this can be hard on balance, so the movement doesn't need to be dramatic. Just enjoy the feeling of your head and neck releasing and freedom of movement you now have. Take a few deep breaths, drop your arms, and relax. Enjoy the rest of your day feeling like that neck is a little more open and free!
Healthy Recipe: Mocha Espresso Smoothie
The secrets in this smoothie are: Hemp seeds, which provide protein with few calories, frozen cauliflower, which provides lots of fiber also with very few calories, and cashews, which provide needed fat. This trio brings the calorie count to about 350, which is good for a meal replacement. Once you're comfortable with the basics of this recipe, you can easily change the flavors - frozen fruits, chocolate peanut butter, vanilla, and I've even done chocolate hazelnut. Make it your own! Ingredients
1/4 cup raw cashews
1/3 cup frozen cauliflower (I use Trader Joe's frozen riced cauliflower)
2 Tablespoons hemp seeds
1 tsp espresso powder (or 1/4 cup brewed espresso)
1 heaped tablespoon cocoa powder
Pinch salt (don't omit - it needs flavor)
2 teaspoons sweetener of choice
1 to 1 /2 cups milk of choice, or water, until desired consistency
Directions:
Place all the ingredients in a blender and blend until smooth. This will taste even better as it sits, so make early and often!
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