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Last week’s Share the Health talk at Our Place Studio featured Monica Gallardo, who led participants through some simple release techniques for common aches and pains that you can do easily at home or in the office. In addition to enjoying her role as owner of Our Place, Monica has been training and coaching folks locally for 14 years and helping them find balance and freedom from pain through bodywork for 16 years. Proceeds from this talk benefitted the Covington Boys & Girls Club.
Tennis Ball Release Techniques
Who knew a simple little tennis ball could stand-in as your personal massage therapist? Monica supplied everyone with two sizes: a mini tennis ball and regular sized tennis ball. First, sitting in chairs, we placed the regular-sized ball under one foot and rolled the ball of the foot, then we rolled the line from the big toe to the heel and then just the heel, all the while applying gentle pressure. We repeated on the other side, then followed the same procedure using the mini-ball. The mini-ball provides more specific feedback and finer rolling pressure. We took our regular-sized balls into the Yoga Room and using a wall, we placed the ball between our sacrum and the wall, gently pressing back into the ball, we rolled the sacral area – not too much pressure as this can be a tender area. We did the same thing for the anterior, middle & posterior deltoids and around our scapulae.
Seated Stretching
Monica led us through some simple stretches you can do in a chair to relieve back, shoulder & neck pain and bring energy into the legs. We’ll share 3 of the moves here. We started with seated forward bends. Keep your bottom fixed to the chair, gently extend the spine, hands on legs. Fold over slowly, letting the hands glide down the legs to the floor, relaxing the torso and head. Always remember to breathe! Glide back upright slowly, pulling your shoulders back as you go to lengthen the spine. Be mindful of any discomfort or dizziness. Always discontinue any movement that causes pain or excessive dizziness. Move slowly and mindfully. Do this a few times.
Then, we moved onto seated, gentle twists. Sit on the side of your chair. Sitting up tall and relaxed, gently turn your torso towards the back of the chair. Think of winding slowly in a spiral that begins in the belly, then moves up to the chest, then the shoulders, then turning the head and even shifting the eyes. Let your hands lightly hold the back of the chair for support. Relax your shoulders. Remain in the twist for a few breaths, then release slowly. Rest, and then do the same for the other side, sitting on the other side of the chair.
Share the Health is a Summer Education Series being held every Tuesday in June and July from 12 – 12:45 pm. Admission is donation based; proceeds go to charities of the speaker’s choice. The next talk will be Laura Warner presenting ‘Building Hormone Health With Nutrition’ and will benefit the St. Tammany Humane Society on July 9th.
All Share the Health talks take place at Our Place Studio, located at 338 N. Vermont St. (corner of Vermont & Gibson). You can contact Liz for more information: 985.778.3448 and read more about Share the Health at:
