Notes From My Table

Late Summer 2021 NEWSLETTER

Dear Clients, Friends, & Family,

Hoping this finds you well & adapted to our new ‘covid norm’!  Flexibility & adaptability are certainly key during these challenging times- especially with this new variant spiking.  Speaking of ‘flexibility’… during these stressful times it is super important to be sure you take time to practice SELF-CARE in whatever form you can. Fascial Stretch Therapy (FST) is one form & not only  has the ability to improve your flexibility & decrease pain but it plays a special role in helping to down-regulate your nervous system, decrease anxiety, improve sleep, & enhance mental clarity!  Just a few minutes a day will help you feel more grounded & centered!  

I encourage you to practice SELF-CARE in whatever form you can- may it be a quick breath of fresh air while you get the mail, a 10 minute walk to the end of your street, 5 mins of quiet while you cook dinner, a 5 minute self- stretch, or a 60 minute Fascial Stretch Therapy session.  Take time for you!

Self-Care Stretch of the Month

I am sharing a movement based self fascial stretch-  Standing Pectoralis Minor Stretch to help you open up your chest,  improve your posture, & enhance  your breath.  This stretch should only take 3-5 minutes per side!  Tightness in your Pectoralis Minor muscle is responsible for those ‘forward rounded shoulders’ that instantly & visually add age to your body causing that “hunched forward” look.  Your Pec Minor originates on your 2nd, 3rd, & 4th ribs and inserts on the coracoid process of your scapula. It lies deep to the large  Pectoralis Major muscle.  The function of the Pec Minor is to stabilize, depress, internally, downward rotate, protract, & abduct the scapula.  It is also a muscle that aids in respiration

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HOW to’s of the Standing Pec Minor Stretch

1. Stand with your feet shoulder width apart
2. Step your left foot forward in a staggered stance as if on a railroad track; put equal weight through your feet
3. Take a deep breath in while reaching your left arm forward with intention and rotate the arm up with the fingers reaching toward the ceiling
4. Continue rotating the arm up & around  back behind you as you exhale and bring your arm back to the front  while your hips remain forward facing
5. Repeat 3-4 times per side; remember to switch feet when you switch arms
6. This should be performed pain-free, inhale as you reach the arm up & exhale as the arm returns to the starting position; you have the option of allowing the eyes to follow the hand around or letting the head face forward- take time to explore your fascial limitations!
7. ADDITIONAL Notes:  to add more layers of fascia allow your head to follow your reaching hand; “reach” with intention through the end of the fingers; EXPLORE and use your breath to relax into the stretch;