Welcome to Psoas Massage + Bodywork

Psoas Massage + Bodywork Newsletter

Greetings!

Co-Owners, Scott Schwartz and Jenny Lightstone, give you a holiday greeting...

(click here or picture for video)

In addition to information about holiday discounts and information about Insurance in this newsletter, this month you will find stress busting stretches to keep your holidays pleasant, information on our corporate bonus program, as well as some holiday specials from some of our partners.

Happy Holidays,
Psoas

December Discounts

Holiday Package Discount - Starting Today!

All 5 session packages will be discounted 15% instead of the normal 10%.

Savings of up to $83! Purchase up to 2 packages.

Gift Certificates

Looking for the perfect gift to give this season? Why not give a gift everyone can feel great about!

Buy your holiday gifts at Psoas!

$10 off all gift certificates
$15 off each gift certificate when you buy 3 or more

Discounts valid now through December 31, 2009.

6 Ways to Save Year-Round

1. Work and Training Teams ---
You may be eligible for a Psoas discount through your company or training group. Ask the Psoas reception if you are part of one, or introduce us to yours!

2. Use your Flexible Spending ---
Did you know that you can save as much as 40% on your bodywork by using your flexible spending account?
Check with your provider to find out if massage therapy is covered by your plan - it usually is.
Find more information below.

3. Purchase Packages ---
We offer packages in series of 5 or 10 sessions. You save 10% on each session when purchasing packages.
*Discounted packages through the end of December.

4. Friends & Family ---
When you make a referral, we would like to show our appreciation by offering you 20% off your next massage. Make sure they mention your name when booking.

5. Weekly Available Appointment and Discount Email ---
In this weekly email we provide you with a list of available timeslots and a discount specific to that week.
Only those on this list are able to receive the weekly discount.
Click Here to Join

6. Become a Member on Facebook and/or Twitter ---
Not just fun facts and helpful information, discounts are provided to members from time to time

Stress Busting Stretches
For all you holiday travelers, or those just stressed from trying to pick the perfect gift, (stress no more - remember to get your gift certificates while at Psoas) here are 6 great stress-busting stretches.

1) Suboccipitals --- more detail
Adductor Stretch

Simply use hands to gently tuck head forward chin to chest.

Exaggerate tilting head on neck.

* To help tilt the head, place one hand on neck and one hand on head, thumb side down. Move hands away from each other aiding the tilt of the neck.

For Posterior Cervical exaggerate neck flexion.

2) Angel Stretch --- more detail
This is a stretch/exercise to get movement and blood flow through your upper back muscles - rhomboids/ latissimus dorsi / and trapezius.

Lean against the wall with your legs slightly bent. You want to keep your hip, back, shoulders, and arms pressed against the wall through the entire movement.
Place the back of your arms against the wall in 90 degree angles.
Bring your elbows down towards your body in a smooth, slow motion as far as you can while maintaining contact with the wall.
Now, slowly bring arms over your head, still in 90 degree angles.
Repeat several times.

3) Psoas --- more detail

Place right knee on the ground, right foot, top of foot and toes down and left foot lunged forward
Make sure left ankle is in front of left knee - allow for more room to move knee forward later to increase the stretch, without the knee moving over the ankle (this is protective of the knee)
Draw right foot and leg back, stretching the front right side of the body
Move left knee forward, leaving right foot and knee in place, increasing the stretch
Suck in belly, extend torso upwards using extended right arm, pointing upwards to help torso extensionBreathe

All stretches for the right side --- reverse for left side.

4) Scalenes --- more detail
There are 3 separate scalenes muscles, all needing individualized stretches.

Neutral position (middle Scalene) shown here.
Sit up straight with head facing forwards. (Neutral position)
Stabilize shoulder down on right side by holding onto a chair or sitting on hand.
Placed left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.
Hold for 15 - 60 seconds.

5) Rhomboids --- more detail

Seated:

Lie straight right arm across left knee, palm up
Grasp right wrist with left hand gently pull away from right shoulder (think about pulling right shoulder and right wrist in opposite directions)
Use knee to move right arm closer to body

6) Erectors --- more detail
(all forward bends will stretch the erectors)
A Psoas favorite for deep erector pain - must be done very slowly, using deep breathing. Remember that the bend at the hip will cause the erectors to be stretched but the head tucked to the chest is the key to this stretch

Start seated with knees slightly bent, legs about 12 inches apart. Use a bolster, pillow, rolled blanket or towel, foam roller or anything else that will provide support to allow relaxed, bent knees for a prolonged period.
With straight back (not rounded), bend forward until minor stretch is felt and STOP moving and breath.
Gently and slowly tuck chin towards chest until erectors begin to feel a slight stretch and STOP moving and breath. Go slowly - people with tight erector muscles will feel a very sudden onset of pain from the stretch - moving too fast will cause a tightening in the erectors - this is a protective response.
Remain still and breathe - allow the pain from the stretch to melt away. This could take 30 seconds to a minute.
When the stretch melted away, tuck the chin gently and slowly further towards the chest until minor stretch is felt and STOP moving and breath.
Breath and allow the stretch to melt away and repeat. Repeat this a maximum of times or when the stretch pain does not disappear.