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Soothing Self-Massage for Shoulder Pain

Sore shoulders make me want to run and get a massage more than anything else! Tightness spreading across your shoulders, feeling knots (AKA “adhesions”) – not fun for anyone at any time

But, not everyone can just hop over to a brilliant massage therapist as we please (sad, but true). So, what is the best option to work through shoulder pain and get relief from aches and pains?

Thankfully, there are some great options for shoulder pain remedies that you can do in the comfort of your own home. I actually developed an entire course based around self-massage techniques (check out Issues In Your Tissues if you’re interested in even more amazingly easy home massage methods) and have included the entire shoulder myofascial self-massage section right here for you! 

Myofascial you say? Sounds…complex and otherworldly? 

I promise you, it is a very simple concept that has been proven to work wonders in maintaining muscular health and wellness. Myofascial release is a form of therapy used to treat skeletal muscle immobility and pain. The treatment works by relaxing contracted muscles, improving blood and lymphatic circulation, and stimulating the stretch reflex in muscles and muscle groups. 

And while myofascial release and therapy are used in Physical Therapy offices around the globe, there are luckily a lot of myofascial techniques that you can do right at home, starting with this one. Designed to help you release shoulder tension and overcome pain, this self-massage is easy and requires zero props or tools. Perfection! 

Give it a try right now and soothe those shoulders!

Useful for:

  • Stiff, tight or painful upper shoulder musculature.
  • Can help to decrease adhesions (“knots”) in the upper shoulders.
  • May decrease upper shoulder pain and discomfort.
  • Before and after workouts or sports activities.
  • After prolonged sitting, frequent overhead reaching, or holding the neck in one position for a long period of time or very frequently.

Instructions:

  • Can be used every other day.  You want the tissues to rest a day in between.
  • Can be performed lying down (more pressure) or against a wall (less pressure).
  • Apply deep, SLOW pressure. (It’s going to be very tender!)
  • Can be applied for up to 5 minutes at a time.
  • Back off on pressure if too tender or uncomfortable (it will start off this way until the tissues are used to it!)
  • If you experience tingling, burning, or sharp shooting pain, please discontinue.  I advise you to seek evaluation from a healthcare provider should you experience these symptoms.

 

 

 

DISCLAIMER: Please consult with your physician before beginning any exercise program. Content provided above is not meant to diagnose, treat, or cure any disease, injury, or other medical issues. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Tristan, Tristan Gatto, his heirs, beneficiaries, associations and partnerships from any and all claims or causes of action, known or unknown, arising out of Yoga with Tristan’s negligence.

Happy Grooving Starts With A Healthy Gut

Last year, researchers at the University of Rochester Medical Center published evidence that bacteria in the gut – primarily governed by diet – could be the key factor behind osteoarthritis. Once again, scientific inquiry and academic findings reveal that everything in the body is connected

Ayurvedic practice and eastern medicine have long held this position – that every interaction, function, symptom in the human body is a part of the whole body. You can’t simply segment out certain things. This is why so many people and practitioners are now turning to holistic approaches to treat and heal conditions, symptoms, and issues that flare up and affect overall health and well being. 

As it turns out, the activity in your gut can impact how comfortably active you are able to be. Essentially, the presence of probiotics may decrease inflammation and inflammatory responses throughout your entire body. With less inflammation, your joints are better protected, your muscles are less achy, and you feel less of those annoying and uncomfortable aches and pains. 

The prolonged inflammation that can be caused by a lack of a healthy gut and functional digestive system may be the culprit for early-onset osteoarthritis, chronic arthritis, and other forms of joint pain. 

The classic “American diet” of fast-food, non-complex carbs, loads of corn byproducts, high sugar, and over-processed foods do not support the maintenance of healthy probiotics in the gut! The digestive system suffers and causes a greater degree of inflammation – even in joints and muscles. 

Arthritis – technically an autoimmune disease – may include symptoms such as cartilage deterioration due to the lack of supportive probiotics in the gut. Having probiotics in your gut will strengthen your immune system and decrease inflammation in your body. 

Michael Zuscik, Ph.D., associate professor of Orthopaedics in the Center for Musculoskeletal Research, led the study at URMC and reminds us that, “Cartilage acts as both a cushion and a lubricant, supporting friction-free joint movements. When you lose that, it’s bone on bone, rock on rock. It’s the end of the line and you have to replace the whole joint. Preventing that from happening is what we, as osteoarthritis researchers, strive to do – to keep that cartilage.”

The last thing you want to do is have surgery to repair such joint issues, so getting ahead of the game and incorporating probiotics may make a huge difference. Surgery is expensive, involves time-consuming recovery, and a lot of time spent in physical therapy. You can hopefully avoid that by taking preventative and pre-habilitative steps now to ensure that your gut health and joint health are prioritized. 

Looking for some more gut knowledge and wellness tips & tricks? Yoga Prehab™ by Tristan Gatto integrates Physical Therapy-Based Yoga, Body-Saving Solutions, and HIIT into a powerful and proven method to get your body tight and right while protecting your joints and increasing your flexibility!

How to Heal Your Gut: Consider Colonics

While your body has natural mechanisms and processes for detoxing, sometimes these systems can feel a bit sluggish, especially when it comes to digestion. Ultimately, poor digestion can lead to:

  • Skin trouble
  • Cramping
  • Bloating
  • Water retention
  • Brain fog
  • Joint pain
  • Inflammation
  • Depression
  • Headaches and more!

There are many ways to jumpstart and clean out your digestive system, but one of my favorite methods is colon hydrotherapy.

Also referred to as a colonic, think about this as a clean flush for your gut. Similar to an enema, a colonic provider will help you get rid of built-up waste and residue by flushing your system with water. Pretty simple. And think about it, many cultures have utilized enemas, even dating back to the ancient Egyptians, to restore health, vitality, and treat illness. 

I know, it’s a little gross to think about. But, isn’t the thought of junk and waste just chilling, setting up camp, and moving into your intestines and colon even more disgusting? I mean, think about the food you ate three weeks ago. 

Particles of the pizza you had three weeks ago…rotting somewhere in your digestive tract is not a pleasant thought. Your digestive system isn’t built like pipes that make up the plumbing in your house. It’s not all just perfectly smooth surface area. Instead, your intestines have thousands of nooks and crannies, grooves, small pockets, and tiny spaces where toxic junk can get stuck as it moves through your digestive system. 

The act of filling your bowels with clean water, holding the water for a bit to give your insides a soak, and then effectively rinsing everything out will help you eliminate some of the really old bits of waste that have made their home in the lining of your colon. Yeah, it gets a bit of a bad reputation for being “icky” but storing that toxic waste is way more disgusting and problematic.

As colonics are intended to give your body a thorough cleaning, I would advise staying very hydrated both before and after. Be sure to get some powerful probiotics in you afterward to restore a healthy bacterial balance. And while you don’t need to constantly be getting colonics, they are a really useful tool for helping your body detox and recharge, getting those stagnant bits of waste out of there! 

As a reminder, the wellness membership you have been waiting for is almost here. In two days, the launch of the Yoga Prehab with Tristan Gatto Membership is happening! 

The membership will include everything you need to unlock the healthiest, most comfortable version of YOU with my unique blend of Physical Therapy-Based Yoga, Body-Saving Solutions, and HIIT! You’ll have access to 100+ hours of body-saving content, you’ll get an amazing new course each and every month that targets every area of your body, in addition to wellness wisdom, tools for support and accountability, expert interviews and pain relief tutorials. 

And all of this from the comfort of your own home! Act NOW to secure a special price and save $30!

 

DISCLAIMER: Please consult with your physician before beginning any exercise program. Content provided above is not meant to diagnose, treat, or cure any disease, injury, or other medical issues. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Tristan, Tristan Gatto, his heirs, beneficiaries, associations and partnerships from any and all claims or causes of action, known or unknown, arising out of Yoga with Tristan’s negligence.

 

You’re Full of SH*T: Why Prioritizing Gut Health Is Essential

I know what I am about to tell you might be a strange visual image but hear me out. Your gut is your second brain. The two organs have different, but overlapping functions to keep you healthy and happy. Everything in the human body is connected in some way, and there is no better example than the link between your brain and your gut.

If you experience any of the following on the regular:

  • Brain fog
  • Fatigue
  • Poor digestion
  • Bloating
  • Migraines
  • Depression
  • Inflammation and joint pain

…may all be rooted in an unhealthy gut! Think about it like this – if your body is holding on to waste and toxins in your digestive system and gut, that junk is effectively circulating throughout your whole body via your bloodstream. 

Our bodies are made to deal with and filter out toxins, but when waste is languishing in your intestines, colon, and digestive system due to unhealthy gut function, you are making your body work way too hard. This takes a toll over time, potentially causing all those unpleasant symptoms. 

These symptoms are responses to the waste trapped in your body. When you have less waste in your digestive system all of your organs – including your brain – can spend more time operating perfectly, thereby eliminating some of those difficult symptoms caused by an unhealthy gut. The waste sitting in your body just weighs you down – literally!💩

Getting your body to work better, instead of harder, requires some extra TLC for your gut. Taking steps toward better gut health includes getting good probiotics, colonics (they are not scary – I swear!), moving your body, eating a gut-friendly diet, and boosting detox functions. Taking the time to set yourself up with healthy gut treatments and adjusting your diet will do wonders for your gut and therefore your overall well being! Ensuring you have a symbiotic balance in your body starts with prioritizing your gut!

So many symptoms that people experience could be and probably are related to gut health and can be resolved with holistic care as opposed to pharmaceuticals. Not only can medication be expensive, but sometimes its side effects don’t make us feel so hot. If any of these symptoms sound familiar, I would encourage you to start by focusing on effectively healing your gut to improve your wellbeing. 

I’ve been through and am still on the gut-healing journey! I’ve met so many caring, knowledgeable experts along the way, and I am so looking forward to sharing their wisdom with you. If this sounds like the type of action you want to get in on, check out my amazing new Yoga Prehab Membership (where I take time to highlight the best in holistic gut care, along with other essential wellness wisdom! 

I have been putting in work on this unique Physical Therapy-Based Yoga, HIIT, and Body-Saving Solutions, and cannot wait to guide you to better health, mobility, and vitality throughout this year! 

Right now, for a limited time starting January 22, I am offering a discount to those who jump on this membership opportunity fast! Just 19.99/month! (normally 49.99)  Lock in your membership deal for Yoga Prehab with Tristan Gatto for life!

 

DISCLAIMER: Please consult with your physician before beginning any exercise program. Content provided above is not meant to diagnose, treat, or cure any disease, injury, or other medical issues. By participating in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge Yoga with Tristan, Tristan Gatto, his heirs, beneficiaries, associations and partnerships from any and all claims or causes of action, known or unknown, arising out of Yoga with Tristan’s negligence.