Everything You Need to Know About Saunas

Be Present

Wed, 23 Nov 2022 14:41:54 GMT

Be Present!

I just finished my workout, made breakfast, and was sitting down to eat and the first thing I grabbed was my phone to do my morning reading. My thought process, “get your reading done so you can check the box you read today and because you will be too busy to read later”. Then a little voice repeated over and over again, almost in a whisper, “ BE PRESENT ”.

These two words are the very thing I tell my athletes, especially my pitchers and hitters I coach when they are in competition. “BE PRESENT”. It’s a very simple phrase to quiet the mind, eliminate distractions, and make you focus on the task at hand. See how it might help the pitcher in a pressure situation throw a strike with 10,000 fans screaming at him.

But Rob, how does this relate to you eating breakfast and reading? Simple, multi-tasking keeps you distracted from focusing on the ONE THING you should be doing. It doesn’t sound like a big deal I know. It’s reading and eating at the same time (little more complicated than chewing gum and walking), but it isn’t being present either. Every time I needed to take a bite, the flow of reading would stop and I would have to start again where I left off. My eating speed increased so I could get back to the page sooner, not a good thing. Studies have shown that you should chew each bite of food 20-30 times. If you have never done this, try it once; it is way harder to eat this slow than you think. The benefits for this are too numerous to go into details in this article.

Bottom line, there was a small distraction in either task (that doesn’t consider the notifications on the phone that pop up).

By being present on the task of eating, I slow down allowing for better digestion, better gut health, and better nutritional uptake from the food I am eating. Overall, better health over time. Then, later by being present with the book I am reading, I can fully engage in the material: read faster, take notes, ask questions, process imagery, retain information better. Maybe I only read for 5 minutes because that’s all I have time for today, but in that 5 minutes, over those 5-8 pages I may read in that time, I will be more productive than reading for 10 or 15 minutes at breakfast.

So today I urge you when you feel like you are trying to multi-task, whisper to yourself, “BE PRESENT”. By using this simple phrase you are basically starting a mindfulness practice which has been shown to reduce stress, increase productivity, and enhance feelings of well-being. Best part, it’s free and it’s easy! No mantras, no chimes or bells, no uncomfortable sitting postures, just the simple act of elimination and focus on the ONE THING.

BE PRESENT with your kids during play by turning off your phone for 10 minutes. I promise you, something will happen in that 10 minutes that will give you joy for days, or a black eye, could go either way.

BE PRESENT at dinner by putting your phone on airplane mode. Have a conversation with a loved one as you share a meal. Enjoy the flavors. Cherish the sip of wine or that 25 year old Scotch.

BE PRESENT at work by setting your phone to do not disturb for 25 minute blocks. Pick one task, one project you need to get done and do not turn your phone on, check email, or talk to your colleagues until you have it done. Yes, stand up every 25 minutes, get outside for 5-10 minutes, and repeat. Do not take your phone on break. Be on break, not distracted by the 5 calls you missed, BS emails that came in. The break is your time, don’t let someone steal it.

BE PRESENT with email by only checking it two times a day at set times. Reread the above previous paragraph if you struggle with this one. Email will suck your time and attention away if you let it. Emails can wait. If it was urgent, they would call you. Which unless it is a family member calling in the middle of the day when they know you are at work, that phone call can wait too. Get shit done by avoiding the BS.

BE PRESENT with the friend having coffee. Turn the phone off and leave it in the bag. Not on the table where you can see it and check it every 2 minutes. Side note: Men do not put your phone in your pocket (it’s a matter of the little swimmers).

Last thing, this goes for the Smart Watch also. Love mine, but make sure it does not vibrate every notification you get either. It may be worse than the phone. Jury is out on that one.

If you made it to the end of this article without checking notifications, looking at your watch, or responding to any other distraction, congratulations, you were present! You can do it!

“BE PRESENT”

Snow Shoveling Tips

Wed, 23 Nov 2022 14:39:01 GMT

WARNING: Shoveling snow can be dangerous to those with Cardiovascular issues. If you think you are at risk or have had issues in the past consult a doctor before attempting to shovel snow. Stop immediately if you get lightheaded or start having chest pains.

Winter is coming! Pretty sure when I stepped outside today and saw 3 inches on the ground the 1st week of November and 10-degree wind chill it already arrived. If you live anywhere north of Texas that means snow shoveling season is here. It also means that the low back pain, injury rates, and cardiovascular issues will rise . In fact, according to a 17-year study, approximately 11,500 people per year seek medical help due to shoveling snow alone. A whopping 37% of those are musculoskeletal issues. The number might seem small, but these are only the people that actually sought medical attention from acute issues. Thousands more most likely never seek help.

The first thing to understand is that shoveling snow is an intense workout, burning on average 500-600 calories an hour. To put that into context, the average person will burn around 600 calories in an hour running at 5mph. It is a full body resistance exercise workout and depending on the snow that s&$t can get heavy! The quads, glutes, back erectors, abs, upper back and shoulder muscles are all used while shoveling snow. Question for you: Would you go run a 10K (approximately 6 miles) without a warm-up? Would you go into the gym and just start squatting or bench pressing without at least a 5-minute mobility routine? If you are doing either of those things, please stop and prep your muscles and protect yourself.

Here are 8 tips you can use to safely remove that pretty white stuff we love to watch fall but hate the work it brings:

Wait 45 minutes after getting out of bed in the morning before shoveling snow. Move around, get a hot shower, and stand for at least the first 30 minutes. Overnight, the discs in the vertebrae will re-hydrate and swell. This creates a scenario where one wrong move can create pinched disc, herniation, or other disc injury when you go to move the fluffy white stuff. By standing you allow the discs to settle into place and lose a little of the viscosity they gained over night.
Warm-up properly:

Foam roll the entire body: glutes, hip flexors, quads, upper back, shoulders, and pecs
Do a dynamic mobility warm-up for 5 minutes: lunges with overhead reach, squat with thoracic rotation, hip bridges, high knees, etc.
Use a treadmill, elliptical, or indoor bike until you have a light sweat (approximately 10 minutes)

3. Wear the appropriate clothes. Winter clothes can get bulky and limit movement causing poor movement while working. Make sure you can bend at the hips and knees effectively. Use layers, you will be warm from the warm-up you just completed and can always remove a layer if needed when you get hot.

4. Use a bent shaft shovel. Research has shown that the bent shaft shovel is better for your low back. The bent angle of the shaft will decrease the load on the lower back muscles and forces on the spine. Be sure to grab the shovel by the handle and then as close to the scoop as possible to create better leverage.

5. It's called a "Shovel" for a reason. Shove the snow from one side to the other whenever possible. Brace the core, keep the shovel handle at the naval and drive the snow using your legs. If you must scoop the snow to clear it, brace the core, bend the knees, and drive the shovel into the snow only enough to get a small amount. When lifting the snow, straighten the knees and hips at the same time to protect the lower back. Which leads to tip number 6.

6. NEVER TWIST AND THROW! After scooping the snow and standing up using your lower half, keep the core braced and rotate at the hips and shoulders at the same time and turn using the whole body. Then dump the snow, do not try to throw the snow.

7. Work in small increments. Shovel multiple times through the day instead of waiting for the snow to finish falling if you are expecting more than a couple inches of snow. Depending on the shape you are in, work for 10-20 minutes and take a small break. Don't try to work continuously unless you are in great shape!

8. Stay hydrated! Even though it is cold, you are going to sweat most likely, but you may not realize how much water you are losing depending on how hard you are working. Hydrated muscles work better. Plus, if you stop to get a drink here and there, you are giving your body some needed recovery before starting again.

9. STOP IF LIGHTHEADED OR DEVELOPING CHEST PAINS!

If you have cardiovascular issues or have recently been seen for a cardiovascular event, please consult a doctor before shoveling snow.

Daniel S. Watson, Brenda J. Shields, Gary A. Smith, Snow shovel–related injuries and medical emergencies treated in US EDs, 1990 to 2006, The American Journal of Emergency Medicine, Volume 29, Issue 1, 2011, Pages 11-17, ISSN 0735-6757, https://doi.org/10.1016/j.ajem.2009.07.003 .

Ryan T. Lewinson, Gholamreza Rouhi, D. Gordon E. Robertson, Influence of snow shovel shaft configuration on lumbosacral biomechanics during a load-lifting task, Applied Ergonomics, Volume 45, Issue 2, Part B, 2014, Pages 234-238, ISSN 0003-6870, https://doi.org/10.1016/j.apergo.2013.04.004 .

Slotterback, Carole S., Heather Leeman, and Michael E. Oakes. "No pain, no gain: Perceptions of calorie expenditures of exercise and daily activities." Current Psychology 25.1 (2006): 28-41.

Everything You Need to Know About Saunas

Mon, 25 Jul 2022 15:12:04 GMT

Hey EVERYONE!!!!!

Today I would like to talk about the amazing benefits of a sauna.

The sauna is a great post-workout remedy to stretch and loosen muscles . As well as lowering your resting heart rate, and blood pressure, and can help those who have high-stress occupations.

Those who have occupations in high-stress environments can benefit a lot from the sauna. The reason behind this is because stress has a big impact on the biological system. This can create a release of several chemicals in the body such as norepinephrine, cortisol, and epinephrine. Stress can then lead to an increase in risk for pro neurological pathway diseases. The sauna helps decrease the psychological effects stress has on our body and decrease the risk of those neurological pathway diseases.

Statistically, men who sat in the sauna 2-3 times a week had reduced their mortality rate by 30%. But, increasing the sessions to 4-5 times a week, reduced their mortality by 50%.

Not only is the mortality rate being impacted greatly, but also hypertension. Hypertension was decreased 25-45% based on their sessions each week in the sauna.

BUT, did you know the respiratory, lipid, cardiovascular, and longevity effects?!

In a recent Pubmed Article, “The Cardiometabolic Health Benefits of Sauna Exposure”, Henderson discusses multiple different types of benefits of the sauna. Specifically, how the impact on our cardiovascular health, reduces the risk of cardiovascular disease. When we reduce the risk of cardiovascular disease we also reduce the risk of fatality.

So with this being said, how long should I spend in a sauna?

The recommendations are the following:

4-5 days a week for the most health benefit
25-30 minutes each day for the most health benefit

*However, increasing the days or the amount of time has shown to plateau health benefits. Therefore, spending more than the recommended time does NOT increase the health benefits, after 4-5 times a week.

Okay so, what are all the benefits of the sauna?

Decrease heart rate
Decrease blood pressure
Improve arterial compliance
Decrease stress
Decrease muscle soreness with heat and stretching combined
Improves skin strength
Cleans pores

Pubmed article credit: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7908414/

Come join us after a session of personal training or massage therapy to relax and loosen up those muscles in our NEW infrared sauna!!!!

Book an infrared sauna treatment with us online OR give us a call to schedule - 816.307.9702

See ya soon,

Sara Mallinckrodt CNC

Taking It Day By Day

Wed, 20 Jan 2021 16:59:38 GMT

With the new year, comes new hopes and dreams. As we prepare ourselves for the upcoming year, it’s important to remember that change is gradual.

Taking your new workout goals and nutrition goals seriously, many find themselves getting burned out after the second week of January. This is the time to stay strong and remember that if you miss a day or two, or you have a “bad” few meals, don’t fret!

One of the most beautiful things about being human is when we stumble. Yes, we can stumble pretty hard sometimes, but we are able to pull ourselves out of the hardest of times.

Some of my clients’ stories inspire me to really take a step away from my own struggles and realize how minuscule they can be at times.

So, when you fall off that New Years resolution wagon, don’t give up! Maybe, just maybe, you need to take smaller steps and create smaller goals to foster major lifestyle change.

For 2021, I challenge all of you to take a moment to breathe and be proud of yourself and where you are now!

Instead of doing a couch to 5k, maybe we need to just decide to go for a walk a few times a week? Instead of throwing away all the “junk” food out of your pantry and buying only healthy food, maybe we start with having one healthy meal a week?

Taking baby steps helps us to conquer our long term goals incrementally. So keep your hopes and dreams alive and achievable.

For more content check out my other blogs and follow Sacred Roots on social media for videos. I look forward to seeing how we grow and change during 2021.

The time is now! Sign up for personal training and/or nutrition and wellness coaching if you are ready for that extra guidance.

Push-Ups and Burpee’s

Tue, 05 Jan 2021 17:03:02 GMT

The most common things I hear when I meet new clients are, “Don’t make me do push-ups/burpees!”, or “I won’t train with you if you give me push-ups/burpees!”. Believe me, I get it! My biggest weakness in training is my upper body strength and the dreaded push-up.

However, I implore you to really think about what the whole purpose of seeking out a personal trainer is. Why tell me what you refuse to do if you are truly seeking change?

Right now, we are in one of the biggest months for the fitness and wellness industry because people are making resolutions to lose weight, eat healthier, and overall just be a better version of themselves.

In order to be a better you, don’t you have to challenge yourself? Don’t you have to really change?

When training clients, if they really physically are incapable of doing a specific task, it’s my job to give them an alternative version. Therefore, if you can’t do a standard push-up, we can elevate you so you can eventually work yourself down to a regular push-up!

Regression is not something to sneer at, nor is it something to be ashamed of. So remember that wherever you are right now is where you are meant to be. If you don’t challenge that standard and if you completely refuse to do things you struggle with, how can change really happen?

Push-ups and burpees are not the enemy and even if they are a challenge, there are ways to bring that challenge to whatever level you are currently. Once you are able to add the push-up and hop into a burpee, that feeling of being able to successfully execute these challenges is indescribable.

As a member of Sacred Roots Holistic Healing, I am proud to bring to you working out in a safe and educational environment. An environment that truly wishes to help our clients conquer their obstacles and really achieve the long-term changes they are looking for!

Please don’t hesitate to seek our help! For more content and instructional videos, check out my future blog posts!

Low Back Pain and Foam Rolling

Tue, 08 Dec 2020 17:19:33 GMT

So many people suffer from low back pain on a daily basis. Also, so many people focus on the lower back muscles as the culprit, but have you ever considered there could be other reasons? (WARNING: Please do not foam roll your lower back muscles)

One of the biggest reasons for low back pain is muscle imbalances. Maybe your quads dominate your daily movement, or maybe your hamstrings dominate. Maybe your lats are too tight. Maybe you sit at a desk for most of your day and your hip flexors are constantly shortened.

People tend to live in a constant state of unbalanced muscles and don’t realize this until there is a problem. Low back pain is a huge problem and it is one that can be gradually improved with a little daily maintenance.

The main spots to foam roll if you have low back pain really are dependent on your own imbalances. Each individual moves throughout their day differently. We compensate for muscle imbalances in various ways.

If you want to see some good spots for foam rolling to help with low back pain, check out my videos!

Hint: Some places to try foam rolling for low back pain are- Lats, Hip flexors, Hamstrings, piriformis/glutes (The piriformis is a muscle that is often tight and rests right on top of the sciatic nerve. If you are suffering from shooting pain due to this pinching, you can try this foam rolling technique).

Ryan Brown

Proprioception: What is it? Ways to improve it!

Tue, 08 Dec 2020 17:14:58 GMT

When I see new clients, they often define themselves as clumsy. Being clumsy is just something that is commonplace and thought of as a trait. However, being clumsy can mean that you need to build your proprioception.

Proprioception is how your body perceives the surrounding environment and how your body moves in said environment. Basically, it’s the ability of your body to gauge how to maneuver around a stick in your path, or how to go up and down steps.

If you are less aware of the environment surrounding you, then you lack proprioception. But, can you build up the proprioception you have currently? Of course!!

Many corrective exercise workouts are actually geared towards building proprioception. Whether it be using a stabilization technique, performing a task with your eyes closed, or jumping, you can actually improve how you perceive your environment.

While I myself have been known to consider myself as clumsy, I now try to incorporate all sorts of exercises to improve my own proprioception. Look for my videos about ankle stability and lower leg mobility if you want to start improving your own proprioception!!

For more content and instructional videos, check out my future blog posts and our app!

Ryan Brown

The Importance of a Strong Posterior Chain

Tue, 08 Dec 2020 17:07:37 GMT

One of the biggest trends in the fitness industry, especially for women, is building up your glutes. “Bunz of Steel” and other similar workouts emphasize gaining a bigger “butt”. While I don’t necessarily support the approach taken for the most part in my industry, I 100% support strengthening the glutes!

So many people suffer from low back pain caused by extended periods of sitting, or overworking the back in general. Typically, my first go to spots to help alleviate this issue are the abs and glutes!

Usually, the biggest culprit tends to be extremely weak glutes and a serious lack of proper posterior chain development. For a corrective exercise specialist, my job is to help you improve overall mobility in order to eliminate your ailments.

After your ankles and knees are properly stabilized, the next step is to focus on those thighs and glutes! Here, we can use a series of activation techniques to encourage your glutes and hamstrings to work properly.

With the posterior chain properly activated, strength training is the next step. Good mornings, squats, deadlifts, kettlebell swings and so many more wonderful exercises help to build a strong posterior chain. The fun thing about all of these exercises is that you don’t need a bar and weights to get the results, all you need is a few resistance bands and your own body!

Building a strong posterior chain and getting strong glutes is not just something for women. Everyone will benefit and especially those who suffer from low back pain!

For more content and instructional videos, check out my future blog posts and our app!

Postural Distortion

Wed, 18 Nov 2020 17:26:16 GMT

As a corrective exercise specialist, the very first assessment I give new clients helps me to determine how they move in their day to day environment and through this, their postural distortion patterns. Postural distortion patterns are defined as predictive patterns of muscle imbalance.

There are three common distortion patterns, pronation distortion, lower cross syndrome, and upper cross syndrome. Each of these patterns can either be exhibited by themselves, or people can have multiple at the same time.

With pronation distortion, the main issues are lower leg muscle imbalances and foot pronation, or flattening of the foot. Pronation distortion affects the ankles as well as the knees. In order to combat this, I have clients perform balancing exercises to challenge their leg muscles and ankle/knee stability.

With lower cross, you can see an exaggerated sway in your lower back, which tends to lead to low back pain. Here, clients benefit from learning stabilizing exercises and dynamic movements that encompass the thighs, glutes, and core. Many individuals with lower cross tend to spend more time sitting and less time on their feet, so it’s important to introduce walking as a regular daily activity.

Upper cross is characterized by a forward head and rounded shoulders. Special strengthening exercises can help to build up the muscles in your upper back to help pull your shoulders and head back in place.

Corrective exercise is about building and creating a stronger and more balanced body, but remember that before we strengthen our weak muscles, we lengthen the tight muscles. Keep on the lookout for my corrective exercise videos and remember to check my blog for more information on building a stronger you!

Ryan Brown

Corrective Exercise

Tue, 10 Nov 2020 17:27:39 GMT

What exactly is corrective exercise? According to NASM (National Academy of Sports Medicine), corrective exercise is a technique that leverages an understanding of anatomy, kinesiology, and biomechanics to address and fix movement compensations and imbalances to improve the overall quality of movement during workouts and in everyday life.

Ok, that is a lot to take in, but why see a specialist? Everybody, no their level of fitness has some kind of imbalance in their body. This specialized method is not just for athletes, it is for anyone who wants to improve their mobility and quality of life.

In my previous posts, we discussed the importance of SMR techniques, like foam rolling. I also talked about common ailments due to muscle imbalances, like lower back pain, and rounded and sore shoulders. Soon, I will be creating wonderful content describing some corrective exercises and techniques that will further target some of these common issues.

It’s my job to assess the way you stand and move to figure out which muscles need to be taught to relax and which muscles need to be signaled to work. The exciting thing about being a corrective exercise specialist is I’ve been trained how to target under-active muscles, to signal them to activate, and to teach them to engage with your daily activities.

In conjunction with other modalities, such as massage therapy, chiropractic care, and physical therapy, working with a corrective exercise specialist is just another step in achieving balance in your life.

The intense care and attention being given to clients and their whole body care is why I chose to work at Sacred Roots Holistic Healing, and I look forward to helping as many of you as possible along your wellness journey.

For more content and instructional videos, check out my future blog posts and our app!

Ryan Brown

Headaches and Shoulder Pain

Wed, 28 Oct 2020 16:29:30 GMT

Sitting at a desk job, or constantly looking at your phone causes your shoulders to round and your head to fall forward. This is called upper cross syndrome to us Personal Trainers.

I often hear clients complaining of shoulder pain between their shoulder blades, or right on the shoulder blade. Also, another complaint is headaches and sore necks.

The way we live today is incredibly convenient, sure, but it is also incredibly inefficient for our bodies. It is not uncommon to see clients suffering from both of these issues, yet it is something that can be worked on and maybe even fixed!

SMR for the neck and shoulders is actually really interesting, because you would think where you have the pain is the problem. However, just like with lower back pain, that is not the case.

Foam rolling can become quite tricky in this area, but rest assured, there are plenty of tools out there to do the trick! For example, grab a tennis ball and use the exact same technique as you would with a foam roller. You want to target the sides of your neck and your pectoral muscles to help alleviate these problem areas.

You have two pectoral muscles and because we are constantly sitting with our shoulders forward to type, drive, hold our phones, etc; we are constantly overworking them. Therefore, the pain you feel in the shoulder area is actually from overstretched rhomboids (the muscles in between the shoulder blades).

When you sit, stand, or move with your head forward, this puts constant pressure on your sternocleidomastoid muscle (near the front of the neck around your arteries). While this muscle is constantly shortened because of overuse, your levator scapulae (the muscle at the back of the neck) is constantly stretched and lengthened.

As we have seen from the feet to the head, the majority of our issues from pain can be from muscle imbalances. With proper foam rolling, we can help our fascia signal the overworked muscles to relax and lengthen. In order to really correct muscle imbalances, proper corrective exercise is a must!

For more content and instructional videos, check out my future blog posts and our social media!

Ryan Brown

Intricate Communication - Fascia and Its Function

Tue, 01 Sep 2020 15:44:04 GMT

“Well, I guess everything is connected?”

I’ve heard this question over and over again during a session. As you probably know, I answered simply “oh, yes!” Let’s talk about just how connected, though.

Fascia is essentially the connective tissue in the body. What does that mean, though? As one text puts it, “fascia covers every structure of the body, creating a structural continuity that gives form and function to every tissue and organ. The fascial tissue has a ubiquitous distribution in the body system; it is able to wrap, interpenetrate, support, and form the bloodstream, bone tissue, meningeal tissue, organs, and skeletal muscles. The fascia creates different interdependent layers with several depths, from the skin to the periosteum, forming a three-dimensional mechano-metabolic structure [1] . Let’s break that down.

Covering every structure, fascia wraps each muscle fiber and then the full muscle itself, becoming at the ends your tendons to connect to more fascia encasing your bone. It lines each organ, holds the skin to our deeper structures, suspends our muscles, bones, organs and other tissue into a shape that can hold its weight against gravity while simultaneously being the most innervated and neurologically responsive network for the brain to communicate with the rest of the body. Incredibly, fascia is a relatively new discovery in the human body, and some of the most vital and dynamic tissue we have. As it is further defined, studied, and manipulated, we can only be further amazed.

With so many connections to systemic dysfunction in the body, it’s no wonder we experience such a variety of sensation when receiving bodywork. If you would like to get “more connected with your connective tissue,” ask your massage therapist about receiving some work that specifically targets fascia, such as myofascial release and trigger point therapy.

Bordoni B, Marelli F, Morabito B, Sacconi B. The indeterminable resilience of the fascial system. J Integr Med. 2017 Sep;15(5):337-343. [ PubMed ]

https://www.ncbi.nlm.nih.gov/books/NBK493232/

Kaleah McClain, LMT FMT NMRT.

Trigger Points

Thu, 20 Aug 2020 15:46:38 GMT

“WOW! I can feel that in my shoulder!”

Have you ever said that while your therapist is working on the neck area? Then your therapist probably explained the term trigger point to you. These small points of hyperirritability can cause sharp pain sensations, pain that is felt in other areas, and taunt bands of muscle and connective tissue or myofascial tissue. If you gently explore the sides of your neck, you will surely find a few of them there, but trigger points can exist in any part of the myofascial tissue.

Many treatment options exist for trigger points, and, as lifetimes of research are being dedicated to the study of them, the science is getting better and better for optimal pain management and trigger point release. The study that we are highlighting today is an in-depth study for trigger point treatments relating to the calf muscles, gastrocnemius and soleus.

The exciting findings were that a combination of manual therapy (trigger point release techniques that your massage therapist should be trained in) and stretching were successful in relieving pain from those points. With our sessions, we love to incorporate trigger point release, and, with our new membership, you will have access to stretching videos to give you effective ways to manage and improve those areas affected by trigger points even outside your sessions.

So next time you feel that knot or tension or pain into a different area, just know that you are receiving a little love note from your body to say “Hey, please take care of me.” Honor those messages.

Journal of Orthopaedic & Sports Physical Therapy

Published Online: February 1, 2011. Volume 41. Issue 2. Pages 43-50

https://www.jospt.org/doi/10.2519/jospt.2011.3504

Kaleah McClain, LMT. FMT. NMRT.