Katy Kern Restorative Massage

Katy Kern Restorative Massage Massage Therapy, Self-Care Lessons, CranioSacral Therapy Yoga teacher, Relaxation Specialist. Travel.
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Massage Therapy, CranioSacral & Self-care lessons. Online self-care lessons & YouTube videos (Katy Kern)

Mission: To help people relax and facilitate the healing process.

Mixing acupressure with self-massage is a fantastic way to get the best of both worlds.⠀⠀⠀⠀⠀⠀⠀⠀⠀If you are experiencing ...
04/17/2020

Mixing acupressure with self-massage is a fantastic way to get the best of both worlds.
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If you are experiencing arm pain, Upper Arm Transporter/Small Intestine 10 or SI 10 is the spot you want to target. This acupressure point helps reduce all over arm tension, along with shoulder pain, weakness, and swelling.
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LOCATION: place your palm on top of the opposite shoulder. Then press the middle finger into the tissue where it lands. It will probably be tender. That's the spot - right in one of the rotator cuff muscles.
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TOOLS: a Yoga Tune Up Ball - (Plus size pictured) or tennis ball.
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PRACTICE: Place the ball on the spot (SI 10) and allow the body to slowly compress onto the ball and breathe, slow deep breaths letting the tissues soften. Stay for about a minute, up to three.
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OPTION: raise your arm to the ceiling, SLOWLY, and lower back down, repeating a few times. This self-massage technique that will help lengthen out muscles (rotator cuff) on the shoulder for even greater tension release.
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SWITCH SIDES and repeat.
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NOTE: If one arm is more in pain, start with the opposite one first.
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TAG a friend if you think this information would help.
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Katy
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Photo credit: @AviLorenFox
#YogaTuneUp #TuneUpFitness #EmbodyYourBody #selfcaretips #selfcareroutine #selfcaretips #yogiclife #listentoyourbody #rangeofmotion #jointhealth #painrelife #selfmassage #arthritis #healyourbody #acupunctureworks #musclepain #painmanagement #movebetter #chinesemedicine #healingyourself #shoulderpain #rotatorcuff #shoulderrehab #movewell #injuryrehab #painfree

Implementing a routine for your sleep can provide a world of benefits, especially now when so many of us are out of norm...
04/16/2020

Implementing a routine for your sleep can provide a world of benefits, especially now when so many of us are out of normal daily habits.
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Random wake up times is known to cause sleeping issues like insomnia and sleep apnea. However, according to sleep experts, WAKING UP at the SAME TIME every day allows one to have a full night's rest, especially if you go to bed near the same time every night.
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Rest is essential for our bodies and minds. When we rest, our bodies repair itself, so we are ready and healthy for what comes our way next.
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When we don't get a good night's sleep, our bodies play constant catch up, weakening our abilities and lowering our energy reserves. This can often lead to illness, emotional imbalances, or both.
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So a simple solution, which is what I am all about, wake up the same time every day. Viola.
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Just look at that list. AMAZING Benefits, right? Let me know if any of those speak to you. Comment or send me a DM.
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Katy
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#insomniaic #bettersleep #sleeplessness #depressionrelief #exhaustion #immunistyboost #immunesupport #mindandbody #reducepain #painrelief #selfcaretips #anxietyreliever #selfcarecoach #bettermood #energyboost #sleepdisorder #moveyourbody #energymedicine #healyourself #acupressure #energyflow #nervoussystem #functionalmedicine #takeabreak #journeytohealth #onlinecoach #gettinghealthy #selfcarelove

With everyone staying safely at home, we are all on the computers more staying connected with our loved ones and working...
04/14/2020

With everyone staying safely at home, we are all on the computers more staying connected with our loved ones and working online.
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Perhaps you've noticed some changes in your arms: sore elbows or tired wrists.
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Using a keyboard, of any sort, puts your wrists in extension. That movement contracts the muscles on top of the forearm and overstretches the opposite side. Over time, the tissues will begin to let you know that you've overworked them.
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Overworking the muscles in the forearms can cause tremendous tension at the joints and inflammation, especially at the elbows and wrists.
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One way to counteract the extension is to roll out the muscles using a Yoga Tune Up therapy ball (or a tennis ball) at the wall.
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As a massage therapist, this is MY NUMBER ONE self-care routine that I practice routinely to keep my arms pain free.
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SELF-MASSAGE FOR THE FOREARMS:
Start near the elbow and simply lean in. You may notice tenderness as you compress into the ball. Use your breath to apply and release pressure. Once you can handle sustained compression, practice making a fist and then stretching the fingers wide, SLOWLY.
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Continue down the entire forearm being careful to stop before the wrists. Then switch sides. You may notice a difference between the arms and tenderness. That is normal.
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Practice this and let me know how it worked for you. Send me a DM. I'd love to hear your feedback.
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Katy
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P.S. One of the most powerful points on the body to help with anxiety and panic attacks is on the forearm. Stay tuned for a post about that soon.
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#elbowpain #injuryprevention #movebetter #rangeofmotion #carpaltunnel #painmanagement #selfmassage #musclepain ##workfromhomelife #workfromhomeonline #selfhealing #selfcare #yogatuneup #selfcarecoach #painfree #massagetherapistlife #relaxationspecialist #jointhealth #healingyourself #bodywork #jointpain #stressreduction #healyourbody #tenniselbow #wristpain #panicattacks #anxietyrelief #acupunctureworks @ Philadelphia, Pennsylvania

In my studies of the ancient healing art of acupressure, Stomach 36 or Leg Three Mile, consistently lists in the top 10 ...
04/12/2020

In my studies of the ancient healing art of acupressure, Stomach 36 or Leg Three Mile, consistently lists in the top 10 of the MOST POTENT points on the body.
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The theory behind the name: after walking miles & miles and exhausted, you stop and rub this point. Then you can walk another 3 miles.
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St 36 helps with so much: including boosting your energy, reducing stomach pain and vomiting, breathing problems (when stimulated with another potent point L 7), helps with digestive issues and reducing high blood pressure (combined with Lv 3).
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When you reduce imbalances in the body, your immune system strengthens. St36 offers so many self-healing benefits that your overall immunity improves.
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While feeling rundown, practice Leg Three Mile 2 - 3 times a day. Then daily for maintenance.
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NOTE: You may notice the spot is tender. That is an indication that you found the right spot.
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Katy
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#acupressure #chinesemedicine #acupunctureworks #immunuityboost #digestivehealth #energyboost #stressreduction #selfhealing #selfhealingtools #Healyourbody #healyourself #selfcarematters #selfcarecoach #Yogateacherlife #myjourneymystory #phillyyoga #phila #massagetherapists #relaxrejuvenaterestore #mindfullife #selfcareroutine #selfcaretips #listentoyourbody #respiratorytherapy #respiratorysupport #coldandfluseason #immunesupport

Let's get rid of back pain with minimal effort.⠀⠀⠀⠀⠀⠀⠀⠀⠀One of the leading causes of low back pain is tight Psoas muscle...
04/09/2020

Let's get rid of back pain with minimal effort.
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One of the leading causes of low back pain is tight Psoas muscles. The Psoas is a deep hip flexor that shortens due to excessive sitting.
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The Psoas is attached to the lumbar (low back) spine and goes through the pelvis and attaches to the thigh. It's resting length is when we stand. When we sit, it's contracted.
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Sitting too much can weaken these muscles and pull on the low back where the muscles attach.
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Targeted stretching is key to keep the strain off the low back.
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PASSIVE STRETCH:
Start with sitting on your shins. That may be enough of a stretch in the beginning. Hold the shape for 1-3 minutes with your spine aligned (not rounded). Relax your body and breathe.
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As you practice more (2- 3x a week), begin to lean back to help lengthen the muscles more.
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As you may recall in my post a few back, try to stand up every 30 minutes or so if you've been sitting. This will also keep the Psoas healthy.
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Katy
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#happyhips #hipflexors #backpainrelief #spinehealth #movebetter #lowbackpain #stretechingexercises #yogastretch #herospose #Yogateacherlife #phillyyoga #phila #massagetherapists #relaxrejuvenaterestore #mindfullife #selfcareroutine #selfcaretips #stretchitout #moveyourbodyeveryday #yogaevererytime #yogiclife #listentoyourbody

Acupressure is the ancient healing art where one uses fingers to press on key points to stimulate the bodies' natural se...
04/07/2020

Acupressure is the ancient healing art where one uses fingers to press on key points to stimulate the bodies' natural self-correcting (healing) abilities.
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Have you ever practiced self-acupressure? It is a simple practice that helps keep your body healthy.
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Sea of Energy (CV 6) helps with many ailments such as low energy and water retention:
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1. Rest in a chair or on your back, legs bent.
2. Measure two to three finger-widths below the belly button, press 1-2" inward, gentle but firm. Hold.
3. Breathe deeply for 1 - 2 minutes.
4. Practice 2-3x a day for 1 - 2 weeks.
5. Continue once a day for maintenance.
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Your health and wellness are in your hands and ability.
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Feel free to send in requests to learn more acupressure points and benefits. Leave a comment or send me a DM. I’ll post regularly on more potent points that will keep you healthy.
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#selfcaretips #anxietyreliever #chinesemedicine #selfcarecoach #meridians #moveyourbody #selfmassage #Lowbackpain #injuryprevention #wellnessthatworks #energymedicine #healyourself #acupressure #energyflow #nervoussystem #functionalmedicine #takeabreak #wellnesswins #deepbreaths #journeytohealth #massagetherapists #yogainstructor #rollmodelmethod #onlinecoach #gettinghealthy #selfcarelove

Do you miss your Massage Therapist? I know I do; however, I've got these four tools from @yogatuneup that help my tissue...
04/04/2020

Do you miss your Massage Therapist? I know I do; however, I've got these four tools from @yogatuneup that help my tissues find relief from pain and tension.
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Massage is so beneficial for your overall wellbeing: improved blood flow, stress relief, pain reduction, and more.
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Let me know in the comments if you'd ever had a massage or get regular massages.
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I am a massage therapist and use certain parts of my hands and arms as tools to help my clients relax and restore: thumbs, elbows, fists, and palms. Each component serves a different purpose, especially for variations of pressure.
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Yoga Tune Up Therapy balls offer an at-home solution for pain relief.
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For example, the smallest ball mimics a thumb to help find tissue adhesions (knots) that benefit from the small surface pressure along with sustain compression and deep breathing to soften the constriction.
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Check out my last post as I gave a few techniques to help with breathing and targeting an acupressure point using one of these therapy balls.
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If you tired of being in pain and stiff, DM me SELF MASSAGE, and I can offer some assistance.
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Katy
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#selfmassage #deeptissuemassage #reducepain #bodybalance #massagetherapistlife #selfcarecoach #myofacialrelease #tensionrelief #nervoussystem #triggerpointtherapy #acupressure #YogaTuneUp #TuneUpFitness #EmbodyYourBody #selfcaretips #anxietyreliever #Noregrets #positivevibes #relaxrejuvenaterestore #mindfullife #selfcareroutine #selfcaretips #yogiclife #listentoyourbody

Millions have Asthma and know the tightness around the neck, shoulders, and upper chest muscles. This tension can spread...
04/02/2020

Millions have Asthma and know the tightness around the neck, shoulders, and upper chest muscles. This tension can spread further down and around the torso making breathing difficult.
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A few simple techniques of self-massage at the pectoralis muscles and upper rib cage can help reduce the tissue stiffness and muscular contractions in this area.
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To start, hold therapy ball in one hand to chest to practice (see 2nd pic). Gradually you can add pressure by using different props: the wall, yoga block, or floor.
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Even if you don't have Asthma, it’s good to practice this as well. Self-massage in the upper chest will help you take deeper, longer, and more fulfilling breaths.
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You’ll also activate a ACUPRESSURE POINT on the pecs that helps with chest congestion, breathing problems and coughing.
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Self-massage helps target muscular tension in this area and stimulates powerful energy flows to the lungs to keep the body healthy.
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If you are tired of feeling constricted when you breathe, DM me BREATHE, and I will help point you in the right direction.
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Katy
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#massagetherapist #restorativemethod #relaxationspecialist #calmyourmind #bodywork #musclememory #relaxationmode #relaxationmassage #asthma #asthmasucks #selfmassage #copd #lungs #preventativehealth #lunghealth #holistichealth #pecmuscles #yogatuneup #respitoryhealth #immuneboosting #selfcaretip #selfcarecoach #massagebenefits #fasicalrelease #breathingexercise #restorative

We are consistently doing the same thing with our bodies: lying down, sitting, standing - REPEAT. However, inversions al...
04/01/2020

We are consistently doing the same thing with our bodies: lying down, sitting, standing - REPEAT. However, inversions alter and improve the flow of blood, lymphatic drainage, and even cerebrospinal fluid to help us keep our bodies healthy.
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Share your favorite inversion in the comments below. You might inspire someone to try it.
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Inversions change the pressure on the spine especially at the low back, require different muscles to engage, and release stress-reducing hormones.
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Why not go upside down from time to time?
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Different inversions to practice:
*Headstand
*Armstand
*Downward dog
*Supported shoulder stand
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Are you ready to go upside down to help yourself get healthier? DM me UPSIDE DOWN, and I will share more ways to get upside down that are safe, easy, and RELAXING.
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Photo credit: @AviLorenFox #PHL #restorativemethod #backpainrelief #selfhealing #improveyourself #changeyourworld #Yogateacherlife #headstand #getupsidedown #dailyyoga #phillyyoga #phila #mindfullife #selfcareroutine #selfcaretips #anxietyhelp #nuturalhealing #yogaevererytime #yogiclife #listentoyourbody #inversions #positivevibes #bekind #freeyourmind

Simply stand more. Yep, it’s that easy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀Standing BURNS 50 MORE CALORIES per hour than sitting.⠀⠀⠀⠀⠀⠀⠀⠀⠀Let's do...
03/30/2020

Simply stand more. Yep, it’s that easy.
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Standing BURNS 50 MORE CALORIES per hour than sitting.
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Let's do some math:
THREE extra hours a day standing x FIVE days a week = 750 calories extra burned. Times that over a year = 30,000+ calories burned.
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That's equivalent to running nine marathons. NINE!!!!
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Let's all stand more, tag a friend or share in your stories.
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#selfcaretips #stand #burncalories #selfcareaccount #simplelife #anxietyreliever #Noregrets #chinesemedicine #selfcarecoach #meridians #moveyourbody #energymedicine #healyourself #acupressure #energyflow #nervoussystem #functionalmedicine #takeabreak #journeytohealth #massagetherapists #yogainstructor #rollmodelmethod #onlinecoach #gettinghealthy #selfcarelove

Are you sitting at this very moment? Have you been sitting a lot more these days? If Yes - then STAND UP. ⠀⠀⠀⠀⠀⠀⠀⠀⠀Notic...
03/27/2020

Are you sitting at this very moment? Have you been sitting a lot more these days? If Yes - then STAND UP.
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Notice how your body feels?
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Does it feel different? Stiff, sluggish, or low energy?
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Leave a comment if you've noticed a difference with your body in lockdown.
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With everyone staying home right now, we are sitting more and more, and that's not healthy.
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After 30-minutes of sitting, your metabolism slows down 90%, affecting how your body can function.
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However, there's a simple solution - STAND UP. Yep, it’s that time easy.
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Put a reminder on your phone or smartwatch, and every 30-minutes or so, stand up. Even standing up for a minute or two will help keep your metabolism working well.
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Want to learn more SIMPLE techniques to keep your body healthy? Link in Bio or contact me for a free consult [email protected]
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Katy
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Photo credit:@avilorenfox⠀⠀⠀⠀⠀⠀⠀⠀⠀
#selfcaretips #anxietyreliever #Noregrets #selfcarecoach #meridians #moveyourbody #energymedicine #healyourself #acupressure #energyflow #nervoussystem #functionalmedicine #takeabreak #journeytohealth #massagetherapists #yogainstructor #rollmodelmethod #onlinecoach #gettinghealthy #selfcarelove #stand #simplehealth #lowerbloodpressure #metabolism

Self-massage is one of the easiest ways to reduce or eliminate pain and tension. ⠀⠀⠀⠀⠀⠀⠀⠀⠀If you want to learn more, sen...
03/26/2020

Self-massage is one of the easiest ways to reduce or eliminate pain and tension.
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If you want to learn more, send me a DM or email me [email protected]
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As a massage therapist and certified Roll Model Method practitioner, I use @tuneupftiness - Yoga Tune Up Therapy balls for my own aches and pains. Below are some of the techniques I use and share with my clients.
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INSTRUCTIONS:
ONE Yoga Tune Up Therapy ball
TECHNIQUE - Compress body onto the ball, simply hold the compression and breathe. 1-2 minutes.
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1. STAND barefoot on the ball and gently compress FOOT onto the ball.
2. On your BACK, LIE down and place the ball on the BACK between shoulder blade and spine.
3. Use the WALL to get into side HIPS, leaning into the ball.
4. On your STOMACH, LIE down with the ball on your PSOAS (between your hip bone and belly button)
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DM me with requests on other areas to focus on or any questions.
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Katy
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107 Forrest Ave, 2nd Floor #14
Narberth, PA
19072

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My Story

I am a licensed massage therapy and yoga instructor in the heart of the Main Line. My practice offers a variety of modalities that focus primarily on alleviating the physical effects of Anxiety and Stress for clients. Those who suffer from anxiety disorders or high-stress lives feel aches and pains often due to the build-up of tension in the tissues (muscles, connective tissue, fascia). Headaches, upper back, shoulder and neck pain, and sleep disorders or concentration issues are some of the most common side-effects of anxiety. At Katy Kern Restoratives, I focus on your needs to help relieve pain and tension. I offer education for at-home self-care treatments to help reduce chronic pain. Massage Therapy, CranioSacral Therapy, and Yoga or Self-care lessons available.

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