Healthy Shoulder = Happy Client

Shoulder pain, instability, and inflexibility is the number one client complaint. Whether it’s acute, subacute, or chronic, Four Wellness is competent and skilled in assisting you with your shoulder issue.

The rotator cuff consists of four muscles: supraspinatus, infraspinatus, teres minor, and the subscapularis. Together, they encompass and stabilize the glenohumeral joint allowing internal and external rotation, abduction (moving away from midline), forward flexion, as well as allowing the shoulder to circle.

How to test your rotator cuff muscles: Take your right hand and slide it behind and up towards your left shoulder blade. Take your left hand behind your hand and slide it down between your shoulder blades. (Reverse for contralateral shoulder) Are you feeling any restrictions, pain, weakness?

Book a medical massage with Four Wellness and begin your journey in decreasing your shoulder pain, and increase your quality of life. I will use medical massage techniques incorporated with deep tissue massage in conjunction with Rock Blade, cupping, and heat therapy, as well as level 5 CBD Clinic ointment to loosen, lengthen, and stretch hypertonic rotator cuff muscles and stretched antagonist muscles as well as break through adhesions and scar tissue. From the first session, you will experience less pain and more mobility and flexibility.

The best defense in keeping your shoulder healthy is strengthening and stretching the rotator cuff muscles, and will be a part of your homework, as we work together in regaining your mobility and flexibility. I have a BS in Exercise Science. What this means for my clients is, my scope of practice exceeds most massage therapists and I am in my scope of practice in assigning exercise programs. I will also show you quick fixes you can incorporate into your daily routine, making your muscles, instantly stronger.

Want to learn more? Just ask…..

Peace, Love, Healthy Shoulder…

Lisa Philomena

Owner of Four Wellness

Loosen and Lengthen – My Daily Practice

Ever since your very first PE class in elementary school, you’ve heard that stretching is important. I believe stretching is equally important as strength and cardio training.

The number one excuse I hear is, “ I don’t have enough time” Over time, inflexibility leads to injuries. Whether it is on your long run or bike ride or waking up not being able to bend over.

Stretching is a healthy habit that really pays off:

  • Forego your afternoon caffeine buzz for a mid afternoon stretch break and you’ll be bright-eyed and raring to go—even at 3 PM. Spending just a few minutes stretching will invigorate you in less time than it takes your barista to whip up your usual mocha venti skim latte. Increase blood flow through your entire body—including your brain; stretching wakes you up and helps you feel less sluggish.
  • You will move around more easily, with less pain, and better balance. Regular stretching relieves stiff muscles and creaky joints. Focus on mobility by doing range-of-motion exercises—anything that keeps your muscles and joints moving through (you guessed it!) their full range of motion. Stretching helps with fine-muscle coordination- avoiding a tumble because your body is able to quickly respond in making small balance adjustments.
  • Your body will thank you every single day. Flexibility may not seem like a huge priority, but regular stretching will help you achieve better form in just about any activity and as you age, stay independent.
  • Are your shoulders practically touching your ears? Is your back in knots? Stretching can help tame tension both physically and mentally as it relieves tight muscles. Just don’t overdo it, especially if you’re wound pretty tight. You should be able to relax into a stretch. If you’re in pain, you’re doing it wrong.

This is just a few of the benefits you will receive from daily stretching. All I ask of you, is to start with 15 minutes a day. Within two weeks, you will feel an incredible difference in your life! And in three weeks, daily stretching will become another healthy habit.

Four Wellness offers assistance in stretching. You can add Table Top Thai onto your deep tissue massage or relaxation session or reap major benefits by scheduling a 90 or 120 minute Thai Yoga Massage session. Lay back and relax as I take you through a head to toe series of stretches and compressions on tight muscles.

Want to learn a 15 minute sequence custom made just for you? Schedule an hour and I will teach you a sequence based on your lifestyle.

Peace, Love, Lengthen,