Jamie Lynn Massage & Wellness

Tight hips??

Here is a go to stretch.

Modify by sitting on a yoga block or bolster. Or putting blocks or pillows under your knees!

Stay in a pain free range.

Life is messy.

And if you continue to show up,

NO MATTER WHAT

Good things will come your way.

Maybe not as quickly as you like.

Just be CONSISTENT!

The soleus (inner calf muscle) is super important!

It's a postural muscle, it helps keep us upright.

Try this balance technique, do it several times a day!

Stand on 1 leg, keep opposite leg back with weight on big toe.

Bend the front knee.

Lift the front heel just enough to slide a credit card under it.

Hold this position for 30-60 seconds, if you start to shake, even better.

Be sure to do this on both sides.

Notice if one side feels different!

Big toe strength and flexibility will make or break your ability to balance.

Stand on 1 leg with a band under the ball of your BIG TOE ONLY.

Balance for 30 seconds

Switch sides.

If you need to use a trekking pole or wall to steady yourself, go for it.

Check out this months newsletter for more on toe strength. Link in bio.

Calf strength 101 continued...

Single leg calf strength is a great indicator of balance.

30 single leg raises in a row is "normal" for 50-60 year olds.

Can you do that? It's harder than it looks.

Start with this method...
Up with 2 legs
Shift weight to left
Come down on left only

Repeat 15-20 times
Switch sides.

When this gets easy...up and down with 1.

Let's keep strengthening those calves!

Try standing calf raises.

Put a ball or small rolled up towel between your heels to keep weight on balls of big toes! Especially if you have bunions!

2-3 sets of 15-20 reps.

Midlife is hard...can you relate?

Brene Brown spells in out in this article! Please take a few moments to read and share this post with your friends!

The Midlife Unraveling Midlife is not a crisis. Midlife is an unraveling. By definition, you can’t control or manage an unraveling. You can’t cure the midlife unraveling with control any more than the acquisitions, accomplishments, and alpha-parenting of our thirties cured our deep longing for permission to slow down ...

Calf strength can determine your risk of falling!

Start seated, use a heavy weight or not!

Remember your calves can take A LOT of weight!

You can even do them while seated in your desk chair!

It's your lucky day!

I have openings this week and next, Tuesday and Thursday.

DM or call me for details!

Spring in Montana!

Just a few minutes later and the sun is shining!!

Sauna is a great way to recover!

If you don't take the time to recover, your body will revolt!

How?
Inflammation
Poor mood
Poor digestion
Muscle soreness
Weight gain
And this is just the beginning!

What does recover look like for you?

This is Rascal joining me on my sauna blanket.

Do you have bunions?

Are your toes hammered or squished together?

Your shoes might be too narrow.

Take the insole out of your shoes and stand on it.

Does your foot it on it?

Does your pinky toe or big toe to over the edge?

If you answer yes to any of these questions, it's time for wider shoes.

Have questions? Let's talk.

Reach out to set up a FREE discovery call.

Link in bio!

What a view of the Tetons!

Foot strength is so important for everything up the chain.

If our feet are weak, we may experience back pain, hip or knee pain, or likely neck pain.

Try this simple exercise.

Details:
Sit on the edge of a chair or standing is fine too.

You will need a light resistance band.

Put band under the ball of your foot.

Rise and lower your toes, while keeping big toe pressing into the floor.

Repeat 20-30 times on both feet!

Toe Yoga, it's harder than it looks.

Trust me!

Sit on the edge of a chair.

Move big toe up and down without moving other toes, slow and controlled.
Repeat 10 times.

Then keep big toe down and move 4 other toes up and down.
Repeat 10 times.

Repeat on other foot. Do this every day.

If you can't dissociate them, hold them down with you hands. That is not cheating.

Soon enough you will be able to take your hands away.

Have fun!

This month's all about feet!

Yes...that's right!

Here's a simple way to wake them up.

Details:
Sit on the edge of a chair. (Rascal was a big help here!)

Clasp your toes between each finger, it may be pretty tight if you have not done this before.

Make a few circles in each direction, stretch forward and back.

Then remove your hand and make some ankle circles, slow and controlled.

Try to do this at least 1 time per day.

It feels SO good!🦶

Being curious is way better than being judgemental!

We all have a little monkey on our shoulder steering us off track!

Instead of getting upset and angry...

What if you got CURIOUS!

What can you learn from this monkey?

Is there something you need? Sleep? Food? Water? Quiet time?

Let's learn to be gentle to ourselves.

Hips get stiff whether you are active or not.

Try this exercise!

Modifications:

- Do this on your bed if you can't get on the floor
- Put a yoga block or rolled up towel under your butt cheek
- Rest your hands on 2 yoga blocks to decrease intensity

My hips are a bit tight!

You might be able to get much lower than me!

Enjoy!

Movement Monday!

OMG! This one feels amazing.

Find a place to sit where your feet are solid on the ground.

Grab your right knee!

Keeping arms straight.

Inhale: reach chest bone forward.
Exhale: drop chest bone back, rounding through middle back.

You may hear a few snap crackle pops!

Oh...it feels so good.

Repeat 3-5 times.

Several times a day is great, especially if you sit at a desk all day!

We all make choices every day!

If you are not where you want to be with your health it's time to make some different choices.

Not sure what those should be??

Reach out for help!

I offer FREE 30 minute phone consultations.

Give it a shot, IT'S FREE!

https://tinyurl.com/24ddxdrd

March is Women's History month.

So many powerful & inspiring women have come before us!

And just as many are still here to inspire & help us move forward.

Many of them are in our communities.

Reach out and gather with the women in your world.

Share, laugh, cry, debate, drink wine, eat good food, all the things.

Mostly, just be together!

Check out my blog post on my website.

https://tinyurl.com/24ddxdrd

Movement Monday!

Let's get those hips opening & ready for the day!

If you need to use yoga blocks under your hands, go for it!

Breath slowly and lean into each position.

If something feels hard that's okay, breath a bit deeper and hold for a few seconds longer.

This should feel amazing.

Don't forget to do the second side!

Having a solid morning routine is a game changer.

Mine starts with a big glass of water.💧

Followed by a strong cup of coffee.☕️

Movement of some kind is next.🏋️‍♀️🚶‍♀️

I also try to get outside before 9am.

What's your morning routine?

Is it working for you?

Coffee...it just makes me feel better!

Movement Monday!

Segmental cat cow is a great way to open up your spine.

Find a spot on the floor and come to hands and knees.

Hands can be wider than shoulders if that is more comfortable.

Starting with the tail bone, curl it under, moving slowly...one vertebrae at a time.

Eyes and nose go last! Breath slowly!

Keep going in the other direction.

Repeat 3-5 times.

GET OUTSIDE!

First thing in the morning!

Simple routine to reset your circadian clock!

It will likely take a couple days to notice a difference!

Coffee and hot tubs are a wonderful morning ritual!