Posted 2 July 2018 by prehab
If you’ve been to our wellness clinic on the Upper East Side, you’ve probably seen our foam rollers—(you know, those long cylindrical pieces of foam that somewhat resemble rolling-pins for baking). Well, they actually serve a similar function for our bodies….ok, hear me out: when you put your weight on them and roll them along your muscles, they serve a variety of purposes, including a sort of self-massage that can be highly relaxing. So what exactly is this foam “rolling-pin” doing to our bodies? A big component is myofascial release. Fascia is a system of collagen fibers that surround our muscles, nerves, and organs. When we exercise or if we have old injuries, the fascia can become sore and restricted, causing discomfort and increasing our risk for injury. Foam rolling over tight areas can help release the fascia and helps allow it to repair. Think swifter recovery and heightened detoxification abilities. Be careful not to push it too hard, as foam rolling can be painful depending on how tight you are. Test the waters a bit and don’t dwell for too long on painful spots. You may need to work your way up to certain areas that are too tight. If you have an injury, ask your physical therapist if foam rolling is right for you. Feel free to ask us any questions you may have regarding foam rolling. We’d love to help clear up any confusion and demonstrate proper technique!
Here are some other great benefits of foam rolling:
- Reduction of cellulite
- Stimulation of lymphatic system/better immune system
- Stimulation of circulation
- Stress reduction/lower cortisol levels
- Increased flexibility and range of motion
- Faster recovery from exercise
- Injury prevention
Check out this article from Dr. Axe to read more in-depth about the benefits and techniques of foam rolling: https://draxe.com/foam-roller-exercises/
Posted 11 June 2018 by prehab
What do you think of when you hear the word: “meditation?”
Until recently, I thought of meditation as sitting, legs crossed on a pillow on the ground and staring calmly at a wall for 30 minutes or more. My image of meditation was boring and frankly, seemed impossible to get into. However, with all the recent hype about meditation within the wellness community, I decided to give it a try. I now use an app on my phone called “Headspace”…. and I love it. You can download this or other apps (there are so many!) and test it out free of charge. The apps provide what is called a “guided meditation,” meaning a calm voice explains the principles of meditation and reminds you to pay attention to your breath. You can select the level of meditation you are comfortable with from Beginner to Advanced. Rest assured that you will not be overwhelmed as a beginner—it’s easy to start for a handful of minutes! What I’m learning is that the key to meditation is not necessarily the amount of time you spend, rather it’s your consistency with it. I started with a daily 3-minute session and gradually worked my way up to 5 minutes a day. Personally, I change the time of day based on my schedule, but some people find a consistent meditation schedule to be helpful in holding them accountable. I promise you, you can carve out 3 minutes a day to help your body and mind. And with all the AMAZING, scientifically-proven benefits listed in the article from “Live and Dare” below, why not give it a try? Check this article out!
Posted 9 May 2018 by prehab
Our red wine fans out there: rejoice! In moderation, red wine is a powerful source of one of the best antioxidants out there—Resveratrol. With such a wide variety of benefits such as reducing risk of cancer, dementia, reducing high LDL (the bad cholesterol), reducing inflammation in all areas of the body, and more, there is no reason not to include Resveratrol in your everyday diet. However, as a health coach, I don’t recommend over-doing the red wine. While Resveratrol is an anti-inflammatory agent, alcohol itself is inflammatory so drink moderately and really enjoy every sip…there is medicine in the enjoyment, you know! So where exactly does this Resveratrol in wine come from? You can find it in the skins of deep colored fruits (mostly berries), including grapes. There are actually low levels of Resveratrol in white wine as well but since it spends less time in contact with the skin, red wine is much more powerful in terms of antioxidant content. I encourage you to include organic blueberries, cranberries, mulberries, or other dark colored berries, pistachios, and raw cocoa (not high in sugar, please) in your regular diet because these are also excellent sources of our beloved Resveratrol. A little dark chocolate with a glass of red wine? Enjoy! Rest assured that you are ingesting some powerful anti-aging and anti-inflammatory elements. Still curious? Read a fabulous article by Dr. Axe below:
Posted 19 April 2018 by prehab
We’ve all heard that drinking Green Tea is good for us. Probably, we’ve heard that it is a good source of anti-oxidants and has a low-caffeine level that still gives us energy. However, did you know about the highly valuable, calming amino acid, L-theanine that green tea holds? L-theanine promotes alpha-wave brain production, causing us to have a similar brain activity to that which we experience after a meditation session. Basically, L-theanine changes our brain waves enough to improve cognitive function and create a sense of open-minded calm. Preliminary studies show promise that L-theanine can help prevent and treat Alzheimer’s disease, anxiety, schizophrenia, sleep troubles, and more. Get your L-theanine from green tea or matcha tea. Read more in this fascinating article by Klara Mudge:
Posted 21 March 2018 by prehab
A Class IV Therapy Laser Used to Maximize The Primary Effects of Laser Therapy
At Prehab we are into the latest and most progressive technology to promote healing at the fastest rate. Lasers were theorized by Albert Einstein in 1916 and created by Theodore Maiman in 1960 and today have been adopted by top tier health care providers to “produce impressive clinical results”. Approved by the FDA in 2002, the Class IV laser has been proven to help with relief of muscle and joint aches, pain and stiffness, reduce muscle spasms, and relief of pain and stiffness associated with arthritis. HOW? The simple explanation is that the light promotes physiological changes at the cellular level that stimulates the healing process. The Class IV laser is painless and involves nothing but relaxation. Generally, we recommend about 6 treatments in order to stimulate the body’s natural ability to heal. Read more about benefits of the Class IV K-Laser by visiting the link below..