Pablo Bernal, Dublin (2025)

15/08/2022

🎓📜Another Certificate.
🧠I keep upgrading my knowledge.
🧠Always updated, to make sure I give the best treatment to my clients.💆🏻‍♂️💆🏻‍♀️

08/08/2022

🔎📜

10 Facts about massages💆🏻‍♂️💆🏻‍♀️:

Massages are much more than just relaxing. In fact, our natural instincts turn to them in moments of need. Fortunately, massages come in a variety of lengths and styles, which means that even people with truly hectic lifestyles can take advantage of this health-boosting technique.

1. Massages Can Alleviate Headaches
2. Massages Soothe and Relax the Body
3. Massages Reduce Joint Pain
4. Massages Reduce Anxiety
5. Minimize Pain
6. Massages Promote Flexibility
7. Increase Your Blood Circulation
8. Massage Fixes Postural Stress
9. Massage Combats Stress
10.Increase Your Quality of Life

BOOK ME: 🔻🔻🔻🔻🔻🔻

https://solo.to/coachpablo

08/01/2022

CAN DEEP TISSUE MASSAGE HELP WITH POOR POSTURE? YES!!

Many of my patients come to me and say, My neck and back hurt, and I get tension headaches, and poor posture is the number 1 culprit most of the time!

What is deep-tissue massage (sports massage), and what are the benefits?
A deep tissue massage is a form of soft tissue release consisting of a manual hands-on approach to alleviating the stress and tension which builds up in the body’s soft tissues after being put in a straining position. With deep pressure reaching and stretching out the deep muscle fibres and producing increased blood circulation to the muscles, the overall aim of deep tissue massage is to reduce pain and increase the range of movement.

Benefits:
Reduced muscle and joint pain
Increased joint mobility
Improved posture
Corrected muscle imbalances (alongside strengthening exercises)
Improved blood circulation
Reduced stress
Reduced headaches
Improved lifestyle
Less fatigue
Improved breathing

Overall treatment should involve lengthening tight muscles and working on strengthening the weak, lengthened muscles. With poor posture, the pectorals, teres major, anterior deltoid, subscapularis, and latissimus dorsi are all also tight in this condition and should be treated. This is because when we sit with a kyphotic posture our scapulae protract, bringing the humerus into medial rotation. All of these muscles are medial rotators and if left untreated remain shortened and may contribute to pain, deep tissue will help with this problem!!
Once lengthened with deep tissue massage we can then begin strengthening the opposing muscles that have been stretched and weakened whilst holding this unnatural position.

Bad habits can be incredibly hard to break and often require a great deal of discipline. However, if bad posture is the habit you’re trying to break, your first step is to sit back and relax literally! Deep tissue massage relaxes the overworked and sore muscles that resulted from bad posture and allow your body to relax into its natural alignment.
Allowing the body to reinforce healthy and natural movements can be one of the most beneficial aspects of massage therapy.
A great number of people suffer from the negative effects of bad posture and yet do not change the factors of their lives that cause them the problem.

Improving poor posture is a conscious effort along with soft tissue work, stretching and strengthening exercises to correct the muscle imbalances.

BOOK ME: https://solo.to/coachpablo

03/01/2022

WHAT'S A POOR POSTURE VS GOOD POSTURE???

Visible SYMPTOMS (photo)
1: POOR Posture: Slouching, rounded shoulders, hunchback (kyphosis), tilting head forward, bent knees
2: GOOD posture: Balanced upright posture, with a straight line from the ear to the shoulder to the hip
3: POOR Posture: Shoulder blades excessively back, arching of the low back (lordosis), locked knees, pot belly

What is poor posture?
Poor posture is when our spine is positioned in unnatural positions in which the spinal curves are emphasized resulting in increased stress on the joints, muscles, tendons and ligaments. This prolonged poor positioning results in a buildup of pressure in the surrounding soft tissue.
We spend accumulative years of our lives in a sitting position and slouched forward…studying, working, driving and sitting to eat…. this has a huge impact on our bodies creating various muscle imbalances.
When you hunch forward at a desk, your body isn’t correctly aligned forcing some muscles to work incredibly hard all day long whilst others get weaker. Sitting in the same position for a prolonged period trains our muscles to shorten, lengthen and even reshape. This then causes muscle imbalances allowing our body and muscles to be pulled into an incorrect posture.

What are contributing factors of poor posture?

Sedentary lifestyle
Years of sitting and studying/working slouched at a desk
Poor ergonomic work area
Occupational demands
Decreased fitness
Muscle weakness/muscle tightness
Joint stiffness
Poor core stability
Lack of awareness/education of correct posture

Effects and symptoms of poor posture?

Low back pain is the most frequent complaint but research shows neck, shoulder and arm pain has become increasingly widespread as a result of postural dysfunction.
Overactive and underactive muscles
Joint compression
Muscle fatigue
Pain
Headaches
Limited mobility
Breathing limitations
Stress

27/12/2021

Can Massage benefit and improve posture?

Of course, it does. I will improve your posture through massage to help increase range of movement, reduce stiffness and increase mobility.

Poor posture can result in muscle tightness, joint stiffness and an increase in pain. There are many different ways in which posture can be poor and many different reasons why it occurs.
A persons posture can be kyphotic meaning the shoulders are brought forward giving the hunched effect, Lordotic meaning the stomach area is pushed forward making the buttock area stick out or have a flat back posture meaning there is no natural curve in the back.
All different types of poor posture can be caused by a variety of reasons, the most common reasons being work and exercise.
What are the most appropriate types of massage to improve posture?
The most common types of massage used include:
Deep Tissue Massage
Sports Massage
Swedish Massage

A deep tissue massage can be used to improve posture. A deep tissue massage focuses on the deeper layers of connective tissues and muscle fibres. Varied pressure is applied along the areas containing soft tissues, depending on the person's preference or the type of condition the therapist is treating. A deep tissue massage aims to reduce muscle tightness and restriction to help increase mobility and range of movement. Increasing mobility and range of movement allows posture to return to normal due to a decrease in restriction and a reduction in pain.

Posture is improved through sports massage. A sports massage is focused on areas containing soft tissues. Much like deep tissue massage, pressure used throughout a sports massage is varied depending on personal preference. A sports massage stimulates an improvement in blood flow to help increase muscle temperature. An increase in muscle temperature improves flexibility a a joint and elasticity of a muscle. An improvement in muscle and joint flexibility and elasticity increases range of movement and decreases pain and restriction. A decrease in pain and restriction enables posture to return to normal and increases relaxation.

A Swedish massage helps to improve posture. A Swedish massage can have a therapeutic effect on a person. A Swedish massage helps to relax a person both physically and mentally. A gentle or firm pressure can be used during a Swedish massage depending on person preference. A Swedish massage aims to relieve stress and tension within both muscles and joints. A build-up of stress and tension around the spinal area can cause stiffness and pain resulting in poor posture. Relieving stress and tension through Swedish massage help to reduce stiffness and decrease pain therefore improving posture as well as increasing relaxation.

BOOK ME AT: https://solo.to/coachpablo

01/12/2021

What is cupping?
Cupping is a practice used in traditional medicine in several parts of the world for over two thousands years, including China and the Middle East.
It involves creating suction on the skin using a glass, ceramic, bamboo, or plastic cup.
Negative pressure is created in the cup either by applying a flame to the cup to remove oxygen before placing it on the skin or by attaching a suction device to the cup after it is placed on the skin.
In “wet cupping,” the skin is pierced, and blood flows into the cup.“Dry cupping” doesn’t involve piercing the skin.

How does cupping work?
Suction from cupping draws fluid into the treated area. This suction force expands and breaks open tiny blood vessels (capillaries) under the skin. Your body treats the cupping area like an injury. It sends more blood to the area to stimulate the natural healing process, clears the pores and releases toxins.

Book you massage today:

https://solo.to/coachpablo

25/10/2021

🧘🏻‍♂️🧘🏻‍♀️🧘🏼

MORNING & BEFORE BED STRETCHING ROUTINE

04/04/2021

💥THE MAGIC PILL💊 TO LOSE WEIGHT IS BEING REVEALED😲

1. Red: Stop Dieting, start Knowing what are you eating... Start Eat Healthy, drink water, avoid sodas and sugar... then you can go to an easy deficit Calories and last control Macros.
2. Green and Yellow: excersices 3 to 5 times a week. Walk, Bike... active cardio 2 to 3 days and complement it with weight excersices 2 days a week... weights doesn't mean heavy... more reps less weight 😉.
3. Last but not least important Blue: PATIENCE⌚. Body changes not happening in 2 weeks... Minimum goals happens between 4 to 6 weeks. Set a easy goal: Loss 1 pound, if you achieve that one then next time loss 2, maybe the 3rd one will be tone up and will require a bit more time.

💥COMMITMENT AND CONSISTENCY💥

14/03/2021

No two people are alike.
No two people succeed alike.
And it follows that no two people fail alike.

Now if you have fallen, whatever it be, there are two choices for you:
One is to stay defeated.

CHOICE NUMBER 2 IS RISE UP.

Now if you choose to rise up, there are several possibilities.
You can stand up on your own or you can ask someone to help you.

I CHOOSE NUMBER 2... AND YOU?

06/03/2021

RECAP SINCE I DECIDED TO SWITCH MY LIFE FROM 15 YEARS OFFICE JOBS TO COACHING & TRAIN PEOPLE THE LAST 5 YEARS.
❇️MORE THAT 5000 HOURS COACHING
🔶🎓CERTIFIED UNIVERSITY DEGREE SPORT & FITNESS
🔸UNIVERSITY CERTIFICATION SPORT NUTRITION
🔸UNIVERSITY CERTIFICATION SPORT MASSAGE
🔸UNIVERSITY CERTIFICATION CHIRO MASSAGE
🔷CROSSFIT L2
🔹CF GIMNASTIC
🔹CF KETTLEBELL
🔹CF CONJUGATE METHOD
🔹CF AEROBIC CAPACITY
◽CF ONLINE COURSES:
▫️DUMBBELLS
▫️ANATOMY
▫️LESSON PLANNING
▫️PROGRAMMING
▫️SCALING
▫️SPOT THE FLAW
▫️RUNNING
▫️JUDGE: ONLINE SINCE 2015
🔺REGIONALS AND GAMES JUDGE SINCE 2016

Pablo Bernal

15/08/2022

08/08/2022

08/01/2022

03/01/2022

27/12/2021

01/12/2021

25/10/2021

04/04/2021

14/03/2021

06/03/2021

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