Lana Registered Massage and SPA

02/23/2025

05/15/2023

04/10/2023

02/27/2023

Knees
One of the most common things - is knee pain. Acute knee injuries are usually painful, warm, swollen, stiff, some movement restriction. It may be difficult to put weight on your knee or bend it.
Chronical injury- need doctors, orthopedics attention.
There are two basic types of meniscal tears: Traumatic and Degenerative .Often happens when quickly turns the body, pivoting on the knee while the foot is planted in place on the ground. A degenerative meniscal tear is caused by wear over time, and usually affects older people.
A well-directed rehabilitation plan is important to achieve an excellent result. The early rehabilitation will focus on achieving full knee motion and reducing the swelling. After this has been achieved, the primary focus will be on restoring muscle strength.
Nonsurgical treatments, such as anti-inflammatory medications and rehabilitation with a massage therapist or physical therapist may help some people with a torn meniscus. Other patients will need surgery, usually either a trimming or repair of the meniscus. Treatments may also depend on whether the tear is traumatic or degenerative.

11/21/2022

Hamstring strain

Symptom Relief
Follow these steps for the first few days or weeks after your injury:

Rest. Stop any physical activity that causes pain. Keep your leg as still as possible. You may need crutches when you have to move.
Ice. Put ice on your hamstring for about 20 minutes, 2 to 3 times a day. Do not apply ice directly to your skin.
Compression. A compression bandage or wrap can reduce swelling and ease pain.
Elevation. When sitting, keep your leg raised slightly to reduce swelling.

11/21/2022

Sciatica & Sciatic nerve
Your sciatic nerve roots start in your lower back and run down the back of each leg.
The sciatic nerve is the longest, largest nerve in your body.
Sciatica is the pain or discomfort if your sciatic nerve gets compressed or pinched.
Sciatic nerve pain may come and go or it may be chronic (long-lasting). Sciatica can also cause:
*Nambness
*Sharp or shooting pain
*Burning sensations.
*Muscle weakness.
*Tingling or “pins and needles” sensations.
Often, sciatic nerve pain worsens if you stay in one position for long periods. It may also flare up when you move forcefully and suddenly, such as when you sneeze.

To reduce sciatic nerve pain ,you can:
*Apply heat and cold to your lower back.
*Take breaks to get up and stretch throughout the day, especially if you have a desk job.
*Use topical pain relievers (gels, creams or lotions)
*Wear a back or hip brace to stabilize your spine.
*Stretch and warm-up before exercise

Some factors can increase your risk of sciatic nerve conditions, including:
*Age, with risk increasing between ages 30 to 50.
*Diabetes, since it increases your risk of nerve damage and neuropathy.
*Jobs that require heavy lifting and twisting your spine.
*Pregnancy.
*Running, which increases your risk for piriformis syndrome.
*Sedentary lifestyle.

Exercise for relief pain and relax musculs

Sciatica Stretch:

1.Knees to Chest
Lie on your back and slowly hug your knees to your chest, allowing your low back to round. Hold for 30 seconds for 1 rep. If this stretch lessens the pain in your legs, do 3 reps and then move on to the next stretch. If not, try the next routine for tight hip muscles.
2.Press up Extension
Lie face down with your hands flat, next to your shoulders. Press your palms into the bed to lift your upper body up, keeping hips and pelvis rooted to the bed. Extend through the spine from the tailbone to the neck, allowing your back to arch. Stop lifting your chest if you feel any pressure in your lower back. Hold for 10 seconds, then slowly lower back to the start position for one rep. Do 10 reps for 1 set; do 3 sets total.
3.Knee to Opposite Shoulder
Lie on your back with legs extended, feet flexed. Lift your right leg and clasp your hands behind the knee. Gently pull your right knee across your body and toward your left shoulder. Hold for 30 seconds for 1 rep. Do 3 reps. Switch legs and repeat.
4.Cross over knee
Lie on your back with bent knees, feet flat on bed. Cross your right ankle over your left knee (in the shape of a "4"). Grasp your hands behind your left knee and gently pull your legs toward chest as you press right knee away from your chest. Hold for 30 seconds for 1 rep. Do 3 reps. Switch legs and repeat.
5.on the back
Lie face up on the bed with your knees bent and feet flat. Draw abdominals in to flatten lower back into the bed. Hold for 5 seconds, then return to start position for 1 repetition. Do 10 reps.
6. Press up
Start on your stomach with your elbows positioned directly under your shoulders and your forearms flat on the bed, parallel to one another. Lift your chest and extend through the spine from your tailbone to the top of your neck; allow your back to arch. Hold for 30 seconds for 1 repetition, breathing deeply. If the pain in your legs lessens, do 2 more reps and then move on to the next stretch in this sequence. If you don't feel relief, skip the next move and try the routine for sciatica related to bone degeneration.

11/21/2022

11/17/2022

https://youtu.be/wxLmD5nsK_M

The lower back is a weak link in our anatomy not because we are not supposed to stand up on our hind legs, but because we spend so much of our lives sitting ...

10/02/2022

10/02/2022

NECK

Your neck is made up of vertebrae that extend from the skull to the upper torso. Cervical discs absorb shock between the bones.

The bones, ligaments, and muscles of your neck support your head and allow for motion. Any abnormalities, inflammation, or injury can cause neck pain or stiffness.

Many people experience neck pain or stiffness occasionally. In many cases, it’s from poor posture or overuse, or by sleeping in an awkward position. Sometimes, neck pain is caused by injury from a fall, contact sports, or whiplash.

Most of the time, neck pain isn’t a serious condition and can be relieved within a few days.

But in some cases, neck pain can indicate serious injury or illness and require a doctor’s care.

If you have neck pain that continues for more than a week, is severe, or is accompanied by other symptoms, seek medical attention immediately.

Pain that starts in your neck may also produce a headache

The neck is particularly vulnerable to injury, especially in falls, car accidents, and sports, where the muscles and ligaments of the neck are forced to move outside of their normal range.

Stretch your neck before bed. Do neck rolls from one side to the other so stretch out your neck so it does not feel as tense or strained.Try stretching your arms above your head and leaning from 1 side to the other to release tension in your shoulders and neck. You can also do a forward bend, letting your neck hang towards your toes, to stretch this area.
Get in the habit of doing at least 1-2 neck stretches a night before bed to help your neck relax and reduce your neck pain.