Massage Therapy | Golden Cliffs Chiropractic

MASSAGE - A scientific method of manipulating the soft tissues of the body to restore function and release tension.
o Increase blood circulation and the flow of tissue fluid (lymph).
o Detoxify the body systems and hastens excretion of waste products. .
o Nourish the skin (with the right oils) through repair and renewal of body cells.
o Improves muscle tone.
o Soothes and relaxes nerves.
o Relieves Stress.
o Create a feeling of well-being.

PILATES - Pilates focuses on stretching and strengthening exercises.
- Strengthens and Tones Muscles.
- Improves Posture, Flexibility, Circulation, Endurance and Balance.
- Reduces Stress & Fatigue.
- Unites Body and Mind.
- Builds Core Strength.
- Creates a Streamlined Shape.

YOGA - Combination of postures (asanas) and breathing techniques (pranayam).
- Reduces Lower-Back Tension.
- Strengthens Quads and Calves.
- Builds Core Strength.
- Develops the Upper Body and improves Balance and Coordination.
- Elevates oxygen flow, Centering your Mind and Increasing Circulation and Flexibility.

RESISTANCE TRAINING
- Increases muscle strength, power, endurance and size.
- Increases bone density and strength.
- Reduces body fat.
- Increases muscle-to-fat ratio.
- Boosts metabolism.
- Lowers heart rate and blood pressure after exercise.
- Improves balance and stability.
- Enhances performance of everyday tasks.

CORE STRENGTH - The "core" actually consists of many different muscles that stabilize the spine, pelvis and shoulder.
These muscles provide a solid foundation for movement in the extremities.
Core conditioning exercise programs need to target all these muscle groups to be effective.
The muscles of the core make it possible to stand upright and move on two feet. Muscles that accomplish this goal include:

Rectus Abdominis - located on the front of the abdomen and often referred to as the "six-pack".
Erector Spinae- This group of three muscles runs along your neck to your lower back.
Multifidus - Under the erector spinae along the vertebral column, extend and rotate the spine.
External Obliques - located on the side and front of the abdomen.
Internal Obliques - located under the external obliques, running in the opposite direction.
Transverse Abdominis - located under the obliques, it is the deepest of the abdominal muscles and wraps around your spine for protection and stability.
Hip Flexors (Iliopsoas,Rectus Femoris,Tensor Fascia Lata) - Front of the pelvis and upper thigh.
Gluteus medius and minimus - located at the side of the hip.
Gluteus maximus, hamstring group, piriformis - located in the back of the hip/upper thigh leg.
Hip adductors - located at medial thigh.

**Before starting any new exercise program you should contact your health care professional.**