promuscletherapy-blog

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Do you stretch before bed?? 🛌😴 . A 2016 review of multiple studies found a link between meditative movements, such as tai chi and yoga, and improved sleep quality. . 🐻Bear hug. This stretch works the rhomboids and trapezius muscles of your upper back. It helps to alleviate shoulder blade discomfort or pain that’s caused by poor posture, bursitis, or frozen shoulder. . 🐒Neck Stretch. These stretches will help to relieve tension in your head, neck, and shoulders. Try to focus on maintaining good posture when doing these. . 🐢Kneeling Lat Stretch. This stretch helps to loosen up the muscles in your back and shoulders, relieving pain and discomfort. . 👶Child’s Pose. Child’s pose is a resting stretch that’s similar to a kneeling lat stretch, but more relaxed. It’s perfect for tuning into your breath, relaxing your body, and reducing stress. It also helps to relieve pain and tension in your back, shoulders, and neck. . 🐊Low Lunge. This lunge stretches your hips, thighs, and groin. Opening your chest helps to relieve tension and pain in this area as well as your back and shoulders. Try to stay relaxed when doing this pose, and don’t push yourself too hard. . 🦝Seated Forward Bend. This stretch helps to loosen up your spine, shoulders, and hamstrings. It also stretches your lower back. . 🦜Legs-Up-The-Wall Pose. This is a restorative pose that helps to reduce tension in your back, shoulders, and neck while promoting relaxation. . 🦒Reclining Bound Angle Pose. This relaxing hip opener can help to relieve muscle tension in your hips and groin, making it especially good if you spend most of your day sitting. . Follow @promuscletherapy . #prehab #painfree #injuryprevention #painmanagement #sportsmassage #recovery #PT #repair #physiotherapy #mobility #painrelief #physicaltherapy #injury #rehab #injuryrehab #jointmobility #functionalmovement #wellness #mobilitytraining #mobility #exercises #promuscletherapy https://www.instagram.com/p/CD_fsQ0jX99/?igshid=1aht1gcymhq4p

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Pro Muscle Therapy will be looking forw new clients next year. Speed up recovery time and limit injuries. Spaces are limited and a couple have been snapped up already. In house and your house training ground gym where bests suits you. If your interested in sports massage sessions next year like this post or message us and we will get back to you asap. See the picture for some sports massage benefits. Sports massage costs can be paid per massage, weekly, Monthly or Yearly. #sportsmassage #promuscletherapy #pmt #benefits #recovery #football #footballplayers #footballleague #rugby #running #basketball #swimming #booknow #limited #exclusive #gym #fitness #FitnessGoal #runnersofinstagram #runnerscommunity #midlands https://www.instagram.com/p/CD_aN0wDI17/?igshid=1x70fyg6ebf61

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What is Sports Massage? Sports Massage is a type of massage therapy which utilises deep tissue techniques, with the aim of reducing muscular tension, discomfort and pain. Although sports participants benefit from sports massage, this method of massage isn’t restricted to sports participants, as the deep tissue massage techniques can be used to treat a wide variety of conditions, such as: Muscular and joint injuries such as sprains and strains, Postural related pain, Headaches, Whiplash, Golfers and tennis elbow, Repetitive strain injuries, Back pain, Typically, sports massage techniques are fast-paced and incorporate stretching and compression movements. A sports massage therapist will use a variety of deep tissue techniques throughout a treatment which involve longitudinal stripping, friction techniques, tapotement and muscle energy techniques such as PNF stretching, active movement and trigger point compression. #followｍe @promuscletherapy #sportsmassage #massage #fitness #promuscletherapy #lookingafteryourself #treatment #stretching #stiffmuscles #head #shoulders #knees #toes #muscle #headaches #stress #back #legs #feet #injuryprevention #fitness #gym #work #football #basketball #rugby #running #swimming #gymlife #tennis #athlete https://www.instagram.com/p/CD-15MsDnTZ/?igshid=1pawnma1yhklg

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Decreased muscle stiffness and soreness after exercise or physical activity. Reduced recovery time post injury. Increased levels of relaxation and reduction in physical and psychological stress levels. Aids sleep quantity and quality. #sportsmassage #management #promuscletherapy #pmt #injury #recovery #muscle #sleep #stress https://www.instagram.com/p/CD-1OwYj0Xg/?igshid=1cuuclmnwlkhg

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A post event Sports massage helps aid recovery after exercise. Massage can help prevent post exercise soreness, restore range of movement and encourage blood flow to tight muscles. Receiving a post event massage immediately after exercise will significantly reduce soreness, fatigue and tightness within the next 72 hours. #follow @promuscletherapy #sportsmassage #pmt #promuscletherapy #exercises #exercise #movement #muscle #muscletension #musclerecovery #bloodflow #postevent #fatigue #followus @promuscletherapy https://www.instagram.com/p/CD-0NJyjlZM/?igshid=12ke2j2dmdyl0

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The benefits of receiving a Sports massage pre event is relaxation, improved range of movement, increased flexibility, maximised performance and reduced chance of injury. Pre event massage helps the body relax before exercise or performance. Relaxation pre event can be beneficial to decreasing stress and anxiety. #follow @promuscletherapy #sportsmassage #promuscletherapy #pmt #massage #preevent #relaxation #movement #performance #injuryprevention #injuries #injury #relax #exercises #stress #anxiety #sports #gym #fitness #running #followus @promuscletherapy https://www.instagram.com/p/CD9w5NQjxA3/?igshid=nm9cbso2ot8x

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Posture top tip. Make sure back is straight and your ears are level with your shoulders. Sitting and standing with proper postural alignment will allow one to work more efficiently with less fatigue and strain on your body's ligaments and muscles. Being aware of good posture is the first step to breaking old poor postural habits and reducing stress and strain on your spine. #follow @promuscletherapy #sportsmassage #promuscletherapy #pmt #posture #ears #shoulders #sitting #standing #body #back #strength #stress #strain #spine https://www.instagram.com/p/CD62yLojlDU/?igshid=6gvkgk8pc5os

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Patellofemoral Syndrome Is the most common sports injury. About 55% of all sports injuries are knee injuries. Knee injuries also make up 25% of problems treated by orthopedic surgeons. Knee injuries or Patellofemoral syndrome, is caused by the kneecap repeatedly moving against the leg bone. This movement damages the kneecap’s tissues and causes pain. Basketball, cycling, swimming, football, volleyball and running are the most common sports where these injuries occur. It can take up to 6 weeks for this injury to heal. Low impact exercises are recommended to keep the leg muscles strong. Wearing the right shoes can help reduce the chances of a knee injury. Softer running surfaces like indoor tracks are easier on knees than concrete. Knee injuries should be rested for two days, with ice and anti-inflammatory medicine to help speed the process. Post-injury knees should be properly warmed up before exercise begins and iced for 20 minutes afterward. #followus @promuscletherapy #sportsmassage #sportsmassages #promuscletherapy #injuryprevention #massage #muscle #recovery #massagebenefits #deeptissue #football #basketball #cycle #swimming #vollyball #running #knee #kneecap #kneesupport #kneepain #kneerehab https://www.instagram.com/p/CDyho-TjQDa/?igshid=sgu0pssn3c46

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Levator Scapulae (highlighted in red) Muscle Tightness and Dysfunction Levator Scapulae massage is effective in treating painful, tight muscles. Levator Scapulae massage can involve manual massage as well as the use of a massage ball. Other options include active and passive stretching, accupressure, and trigger point injections ( by trained professionals). #levatorscapulae #levator #scapulae #sportsmassage #promuscletherapy #shoulders #muscle #recovery #massagebenefits #massagetime #massage https://www.instagram.com/p/CDyUHS-D0Rd/?igshid=1t5xcxti98aij

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A soft tissue injury (STI) is the damage of muscles, ligaments and tendons throughout the body. Common soft tissue injuries usually occur from a sprain, strain, a one off blow resulting in a contusion or overuse of a particular part of the body. Sports Massage can play an important role in the process of injury rehabilitation. Sports Massage encourages blood circulatory movement and relaxes muscles. Sports Massage helps to deliver more oxygen and nutrients to soft tissues and organs. An increase of vital nutrients into the tissues accelerates the healing rate of injured areas. #sportsmassage #softtissue #promuscletherapy #softtissuetherapy #massage #muscles #muscletension #musclesoreness #musclepain #ligament #ligaments #body #arms #shoulder #neck #leg #ankle #back #hands https://www.instagram.com/p/CDyP8vNjdfy/?igshid=1xxwn9x2i23q3

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The ACL or anterior cruciate ligament, connects the leg bone to the knee. The act of suddenly stopping and changing directions or a hard impact to the side of the knee can cause a strain or tear of the ACL. These are one of the most severe sports injuries, but not the most common. A completely torn ligament requires surgery and may cut an athletic career short. Benefits of Sports massage for your ACL injury Therapeutic Sports massage may not be something you associate with your ACL injury recovery or with physical therapy at all. However, our Pro Muscle Team is certified to use therapeutic Sports massage to help you recover from ACL issues and other injuries. During a therapeutic spaorts massage, a Sports masseuse will target specific muscles, joints, tendons and other body structures to help relax them. Once the muscles are relaxed, we can begin to restore the proper alignment and flexibility. Sports massage has several benefits, including: Reducing your levels of pain without pain-relieving medication Improving your blood circulation Accelerating the healing process in your injured area Reducing swelling and inflammation in and around your injury Lowering the amount of scar tissue that forms at the site of your injury Follow us @promuscletherapy #sportsmassage #ACL #promuscletherapy #aclrecovery #aclrehab #ligaments #ligament #knee #sports #football #tennis #rugby #running #basketball #massagebenefits #massage #golf #walking #benefits #recovery #cricket #healing #muscle #treatment #leg #workout #exercise #gym https://www.instagram.com/p/CDyA6Hajk_l/?igshid=2fgaq00x3rwm

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SHIN SPLINTS Not only do remedial (sports) massage and myotherapy help to stretch the muscle, but techniques such as deep transverse friction can be used to release tightness, trigger point therapy could be used to reduce scar tissue build up, light massage for circulation of blood and lymph as well as fascial release methods to loosen the muscles. Follow us @promuscletherapy #shinsplints #shin #shinsplintsrecovery #sportsmassage #promuscletherapy #running #jogging #joggers #massage #runnersofinstagram #runnerscommunity #walking #runningmotivation #run https://www.instagram.com/p/CDwHvITjM5n/?igshid=pgivd8c55iee

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What is the rotator cuff?   The rotator cuff is a group of tendons and muscles in the shoulder, connecting the upper arm (humerus) to the shoulder blade (scapula). The rotator cuff tendons provide stability to the shoulder.  The muscles allow the shoulder to rotate. The four muscles are called teres minor, infraspinatus, supraspinatus and subscapularis.   If you have a rotator cuff injury, physical therapy is important to help regain shoulder strength and range of motion. It is really important to keep your shoulder strong and mobile. It is very useful to see a professional (like us!) for advice and to be prescribed an exercise programme to do at home if the symptoms aren't settling quickly. #massagetherapy #sportsmassage #deeptissuemassage #body #mobilemassage #muscletherapy #lifestyle #sportstherapy #massage #bodyworks #muscles #strechingmuscles #tightmuscles #backpain #tension #anxiety #stress #massagebenefits #deeptissue #deepmassage #treatment #mentalhealth #rotatorcuff #emotionalbenefits #wellbeing #promuscletherapy #leicester #leicestershire #midlands https://www.instagram.com/p/CDvtDdeDHJI/?igshid=1icvi265orbxu

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Selfcare Lock down top tip for back pain sciatica and foot pain. Follow @promuscletherapy #backpain #sciatica #sciaticarelief #selfcare #lockdown #tennisball #footpain #footpainrelief #sportsmassage #promuscletherapy #ball #massage #follow #followｍe #back #shoulders #neck #arm https://www.instagram.com/p/CDvrAwBDfjh/?igshid=wt2oc66lbzqb

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For hamstring strains and tightness Sports Massage can help loosen tight muscles, stimulate blood flow and therefore healing and aid in the stretching of the muscles. Sports massage is excellent for injury prevention helping to prevent such injuries as hamstring strains. It keeps the muscle in good condition. Follow us @promuscletherapy #sportsmassage #massage #promuscletherapy #hamstrings #hamstring #hamstringstretch #hamstringworkout #hamstringrehab #hamstringstrain #muscle #injuryprevention #injuries #injuryrehab #injury #FitGoals #fitness https://www.instagram.com/p/CDuJCugjFtJ/?igshid=1x75zej98efsi

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One of the most common setbacks for athletes and fitness enthusiasts, is delayed-onset muscle soreness, more commonly known as DOMS. This refers to muscle pain that typically develops several hours post-exercise and consists of predominantly eccentric muscle actions—especially if the exercise in unfamiliar. Although DOMS is likely a symptom eccentric-exercise-induced muscle damage, it does not necessarily affect muscle damage. Recent studies have concluded that sports massage help reduce delayed Onset Muscle Soreness. #sportsmassage #doms #promuscletherapy #exercise #muscle #message #workout #muscletension #musclepain #sore https://www.instagram.com/p/CDteeCmDUvS/?igshid=c31vxb26ipkn

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𝐖𝐡𝐚𝐭’𝐬 𝐢𝐧 𝐚 𝐦𝐮𝐬𝐜𝐥𝐞? So we want our muscles to get bigger, right? (Sure, some of you don’t but this is still good info to have 😋) . In order to make them bigger, knowing what they are actually made of is super important. Im not talking about the cell structures here, I mean the real basic building blocks. I’ll save the more specific stuff for another post 🤓 . Water makes up 75% of lean muscle tissue. Makes sense because water is the majority of the rest of our body too. So maybe getting that 3-4 litres in a day isn’t such a bad idea after all 😉 . After that we have protein. 18 % is very significant. You’ve got to make sure you’re getting enough in your diet to satisfy the cellular demands . Rounding out the rest, we have fat, vitamins, minerals and some carbs, which all play their part in maintaining healthy muscle tissue. . __________________ ___________________ #protein #muscle #musclescience #gymtips #workouttips #sportsmassage #promuscletherapy #musclebuilding #buildmuscle #pushpulllegs #pushday #pullday #squats #glutes #yoga #fitness #mobilitywod #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio https://www.instagram.com/p/CDs6MLAjmHj/?igshid=1lg8v10w229eg