Amanda Hart RMT
10 Hochelaga St W S6H 2G1 Moose Jaw, SK, Canada

Good morning! I have availability today from 1pm-3pm you can call the clinic at 306-693-3336, go online at mjtherapycentre.com or PM me on my page. Thank you and happy family day everyone !

Had a cancellation today for 5:30 or 6:00pm if anyone was interested!

Until regulated massage therapy legislation is finalized in Saskatchewan, MTAS RMTs are the trusted choice for the public and professionals alike. Shalla from Healthy Roots Massage Therapy & Wellness Centre explains why.

Back Strengthening Exercises for Desk-Based Workers In an ideal world, those of us who have sedentary or sitting based occupations should aim to move, stretc...h, and be active for at least 1-2 minutes of every hour. While some of the exercises shown here may not be suitable for your particular work environment, any effort to perform a routine of this nature for 5-10 minutes before or after work or during a lunch break would go a long way to reducing the risk of pain and injury. See more

I feel this applies to everyone not just women

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Low back pain and Hip pain: How they are connected? Sacroiliac (SI) joint pain is felt in the low back and buttocks. The pain is caused by damage or injury ...to the joint between the spine and hip. Sacroiliac pain can mimic other conditions, such as a herniated disc or hip problem. Sacroiliac joint pain: The SI joints are located between the iliac bones and the sacrum, connecting the spine to the hips. The two joints provide support and stability, and play a major role in absorbing impact when walking and lifting. From the back, the SI joints are located below the waist where two dimples are visible. Strong ligaments and muscles support the SI joints. There is a very small amount of motion in the joint for normal body flexibility. As we age our bones become arthritic and ligaments stiffen. When the cartilage wears down, the bones may rub together causing pain. The SI joint is a synovial joint filled with fluid. This type of joint has free nerve endings that can cause chronic pain if the joint degenerates or does not move properly. Other terms for SI joint pain include: SI joint dysfunction, SI joint syndrome, SI joint strain and SI joint inflammation. Prevention is key to avoiding recurrence: Proper lifting techniques Good posture during sitting, standing, moving, and sleeping Regular exercise with stretching /strengthening An ergonomic work area Good nutrition, healthy weight, lean body mass Stress management and relaxation techniques No smoking Sciatica refers to back pain caused by a problem with the sciatic nerve. This is a large nerve that runs from the lower back down the back of each leg. When something injures or puts pressure on the sciatic nerve, it can cause pain in the lower back that spreads to the hip, buttocks, and leg. Up to 90% of people recover from sciatica without surgery. The most common symptom of sciatica is lower back pain that extends through the hip and buttock and down one leg. The pain usually affects only one leg and may get worse when you sit, cough, or sneeze. The leg may also feel numb, weak, or tingly at times. The symptoms of sciatica tend to appear suddenly and can last for days or weeks. Sprains and strains Sprains and strains are a common cause of pain around the back and hips. A sprain is a torn or overstretched ligament, while a strain is a torn or overstretched tendon or muscle. Common causes of sprains and strains in this area include: sports injuries a fall or trauma twisting the body in an awkward way lifting something heavy Playing a sport or engaging in other physical activity without warming up properly can contribute to muscle strain. Damage to the ligaments, tendons, or muscles in the hip or lower back can cause: muscle pain muscle weakness tenderness swelling reduced range of motion When standing in a lordotic posture: The lower back is in a relatively shortened position Maintaining the joints of the lower back in this compressed position for long periods can become uncomfortable and moving out of this position to bend your spine forward can be more difficult, stiffer and painful for some people. The abdominals are in a relatively lengthened position Conversely, the abdominals at the front of the spine then become relatively lengthened, as the pelvis into which they attach is sitting relatively lower or further away. In those with a lordotic posture, the abdominals are often lengthened and weakened. This can in turn mean reduced support for the spine and control of pelvic position, which can in some people contribute to back and/or hip and pelvic pain. The hip flexors are in a relatively shortened position Joining between the thigh and the pelvis at the front, the hip flexors become relatively tighter, as the pelvis sits lower at the front closer to the front of the thigh. Tightness in the hip flexors and poor ability to lengthen during everyday dynamic tasks such as walking and running, changes the way forces travel through the hip, pelvis and lower spine. This may also contribute then to lower back, hip and pelvic pain.

How to Prevent Rotator Cuff Injuries The rotator cuff is made up of a group of tendons that surround the top, rear and front of the shoulder. The tendons are ...all separately connected to short muscles that stem from the shoulder blades. The tendons and muscles help move and stabilize the shoulder joints and adjust the position of the humeral head and the scapula during shoulder movement. When these muscles contract, they pull on the rotator cuff tendon, which causes the shoulder to rotate inward, downward and upward. The most common rotator cuff injuries are impingements and tears. 1Impingement: An impingement occurs when a rotator cuff muscle swells and cramps the space between the arm and shoulder bones, causing pinching. Muscle strain, other overuse injuries, and bone spurs are common causes of swelling. 2Tear: A less common injury, a rotator cuff tear occurs when a rotator cuff tendon or muscle is torn. Most tears will not require surgery. Injuries to muscle-tendon units are called strains and are classified by different levels, depending on the severity of the damage. Damage to these muscles and tendons can occur from small injuries, like falling, to overuse of the muscle, such as lifting. Damage can also be from gradual degeneration of the muscle and tendon that occurs with aging. Rotator cuff injuries are most common in men over the age of 65. However, many adolescents are at risk if they're involved in overhead movement sports, such as basketball, baseball, tennis, volleyball and swimming. It's important to do proper exercises to avoid a rotator cuff injury. Warming up the body before doing a vigorous activity is necessary. Without proper conditioning, the shoulder can become inflamed pretty quickly. Stretching your shoulders and arms should be your per-lifting training plan. To strengthen your rotator cuff, it's best to use lower resistance with more repetitions. Low resistance exercises gradually strengthen these small muscles without the risk of injury. The rotator cuff muscles are relatively small, keep the movement slow and controlled. It's important to do strengthening exercises to promote a balanced strength in the shoulder, such as arm raises to the side, external rotation, and "hug a tree" stretches. If you've had a previous injury, taking breaks throughout the day to do arm and shoulder stretches will help in preventing any future injuries. Resting your shoulders before a workout can also alleviate some stress in the rotator cuff. Frequent massages and cold and hot compresses can also aid in reducing inflammation. You can't keep yourself from aging, but there are steps you can take to keep your shoulders healthy and avoid rotator cuff tears. 1. Pay attention to your shoulder blades Posture Strength 2. Steer clear of nicotine 3. Keep your cholesterol in check 4. Ease into strenuous activities Or What to do after an injury? Try using the RICE method immediately following an injury: Rest, ice, compression, and elevation work together to reduce pain and swelling. Once swelling has gone down and your arm is no longer painful to move, certain exercises can help you heal and prevent issues such as frozen shoulder or loss of range of motion. These exercises include: doorway stretch side-lying external rotation high-to-low rows reverse fly lawn mower pull

Stretching Exercises