09/01/2026
Our latest news
As always I would love your reviews on google. It only takes a second and really helps me out. Here is the link: g.page/r/CakUXCVCB-JxEAI/review
2. I am learning more cupping and strain counterstrain techniques. If you would like some of these new techniques incorperated into your treatment session let me know!
3. If you are wanting to get in and can't find a spot please let me know. I may be able to find a spot for you or I can add you to the waitlist.
4. As I have quite a few on my waitlist, please let me know as soon as you can if you are unable to make an appointment so someone else who wants/needs to get in can do so. I do have a cancellation policy of 24hours prior to visit. If canceled after the time frame you may be required to pay 70% of the visit rate
4. Contact Amy below for meditation/mindfulness training and Quatum Human Design™
5. We are starting back up the Fibromyalgia Resourse Group this month. We will be meeting Monday September 28th @ 6pm. If you or someone you know has fibromyalgia this is a safe space to get some great information on how to manage the symptoms. Let Shanna know if you will be able to make it. [email protected]
Do You Have Sciatica!
Do you have pain or tingling/numbness that starts on one side of your back and goes down your leg?
You may have sciatica!
Sciatica is caused by a pinched nerve in your back or hip that causes pain or numbness/tingling to shoot down your leg. If it begins in the L4, L5 region it is caused by a bulging or herniated disc or spinal stenosis.This pain often shoots past the knee and down to the ankle and is worse with sitting, coughing, or sneezing. If the pain originates in the buttock it is caused by a tight piriformis muscle which pinches the sciatic nerve. This pain is deep in the buttock or upper thigh and gets worse with sitting, stairs, or hip rotation. It is often painful to walk or to lift your leg up into a car or bed. This can be very painful and debilitating (I speak from personal experience ) Sciatica often starts when bending the wrong way or lifting something too heavy.
How does myofascial release help?
MFR Helps to release the fascia surrounding the muscles and tissues around the large sciatic nerve. When the pressure on the nerve subsides the pain, numbness, and tingling does too.
After myofascial treatment to release tight tissues maintain with....
Stretches
Cat/Cow pose
Start on your hands and knees, with wrists under shoulders and knees under hips.
-Cow: Inhale. Drop your belly toward the floor, gently lift your chest and tailbone, and look slightly forward. Keep your neck relaxed.
-Cat: Exhale. Draw your belly toward your spine, round your back toward the ceiling, tuck your chin toward your chest, and let your tailbone curl underneath you.
-Continue slowly alternating between Cow and Cat, matching the movement to your breathing.
-Repeat for about 5–10 cycles, moving comfortably rather than forcing the range of motion.
The movement should feel smooth and gentle—not painful. If your wrists are uncomfortable, you can make fists, use a folded towel under your hands, or modify the position.
Childs pose
-Start on your hands and knees.
-Bring your hips back toward your heels.
-Lower your chest toward your thighs and let your forehead rest on the mat.
-Extend your arms forward with your palms down, or place them alongside your body for a more relaxed variation.
-Let your shoulders, neck, and jaw soften.
-Breathe slowly and comfortably while holding the pose for a few minutes.
You should feel a gentle stretch, especially through the back and hips. If your hips don’t comfortably reach your heels, place a pillow or folded blanket between your hips and heels for support.
Figure 4 Pose
Lying-down Figure 4
-Lie on your back with both knees bent and your feet on the floor.
-Cross your right ankle over your left thigh, creating a “4” shape with your legs.
Keep your right foot flexed to help protect your knee.
-Lift your left leg and gently draw it toward your chest, holding behind your thigh or around your shin.
-Keep your head, shoulders, and back relaxed on the floor.
-Hold for 1-2 minutes, breathing slowly.
-Switch sides.
You should feel a stretch in the glute and outer hip of the crossed leg, not sharp pain in the knee.
Standing Pigeon Pose
-Stand upright near the bed with your feet about hip-width apart.
-Shift your weight onto your left leg and keep a slight bend in the knee.
-Lift your right leg and place your right ankle across your left thigh, creating a figure-4 shape on the bed.
-Slowly bend at your hips, resting your chest on the bed
-Hold for 1-2 minutes, breathing steadily.
-Carefully return to standing upright and switch sides.
Cobra Pose
-Lie on your stomach with your legs extended behind you and the tops of your feet resting on the floor.
-Place your hands beside your chest, with your elbows bent and tucked close to your body.
-Press gently into your hands and lift your chest and upper torso off the floor.
-Keep your hips and legs grounded and your shoulders relaxed away from your ears.
-Keep your elbows slightly bent rather than locking them.
-Look forward or slightly upward while keeping your neck comfortable.
-Hold for 1-2 seconds, breathing slowly.
-Lower your chest back to the floor with control.
You should feel a gentle stretch through your abdomen and chest and some work in your back. Avoid forcing the height of the backbend—a lower Cobra is perfectly fine.
Stretch Quads and Hamstrings
Quad Stretch
-Stand upright and hold onto a wall or sturdy surface for balance.
-Bend your right knee and bring your heel toward your buttocks.
-Grab your right ankle with your right hand.
-Keep your knees close together and gently pull your heel toward you.
-Keep your torso upright and avoid arching your lower back.
-Hold for 2-3 minutes, then switch sides.
You should feel the stretch along the front of your thigh.
Hamstring Stretch
-Sit on the floor with one leg extended straight in front of you and the other leg bent.
-Keep your back relatively straight and gently hinge forward from your hips.
-Reach toward your extended foot or shin without forcing yourself to touch your toes.
-Keep the extended knee comfortably straight.
-Hold for 2-3 minutes, then switch sides. You should feel a gentle stretch along the back of your thigh. Avoid bouncing or pushing into pain
Self Myofascial Release
This exercise uses a yoga ball to apply gentle pressure to the piriformis and surrounding glute muscles.
-Sit or lay on the floor with your knees bent and feet supported.
-Place a small, firm yoga ball underneath one side of your buttock, slightly toward the outer portion of the glute rather than directly on the center of your spine.
-Slowly shift your weight onto the ball in a figure 4 pose until you feel moderate, comfortable pressure in the glute(huts so good pain).
-Use your hands and opposite foot to control your weight and gently move your body a few inches at a time.
-Explore the surrounding glute area slowly, pausing on areas that feel tight.
-Breathe normally and relax the muscles as you apply pressure.
-Spend about 1-2 minutes on each area as tolerated, then switch sides. Remember hurts so good pain only!
The sensation should feel like pressure or a tolerable “good” soreness, not sharp, burning, or electrical pain. Avoid rolling directly over the tailbone, hip bone, or other bony areas.
Tip: A softer or larger yoga ball provides gentler pressure. Start with less body weight on the ball and gradually increase pressure as comfortable.
ALWAYS use good posture!
- Sit/stand always keeping a curve in your low back. In standing, hips in alignment over ankles as well as knees in midline. In seated position 90 degrees at ankle, knees, and hips.
-When bending to pick up items, bend at the knee, keep heavy items close to your body, and lift with your legs. Avoid twisting your back or hips!
-When sleeping in sidling keep a pillow between your knees, on your back a pillow under your knees, and on your stomach a pillow under hips (some of my clients say this is a game changer!)
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