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Hands on Therapeutic Massage, 157 50th Avenue Place, Greeley, CO (2025)

12/12/2025

🌿 Flexibility Friday: The IT Band & Surrounding Muscles

Your IT Band itself is not a muscle — it’s a thick band of connective tissue (fascia), which means it doesn’t “stretch” the way people often think.
BUT…
The muscles that attach to it can get tight, overworked, and pull on the IT Band, creating that familiar outer thigh or outer knee discomfort.

Here’s how to loosen things up safely and effectively:

🦵 1. TFL Stretch (Front–Outer Hip Release)
This small hip flexor attaches directly to the IT Band and is often the biggest tension culprit.
How to do it:
• Stand tall
• Cross one leg behind the other
• Lean your torso slightly away from the back leg
• Hold 20–30 seconds

Helps with: outer hip tightness, pulling at the top of the IT Band

🍑 2. Glute Max / Glute Med Stretch
Your glutes help control hip stability — tight or weak glutes can overload the IT Band.
How to do it (Figure-4 stretch):
• Lie on your back
• Cross one ankle over the opposite knee
• Gently pull legs in toward your chest
• Hold 20–30 seconds

Helps with: hip rotation mobility, reducing IT Band tension from the backside

🦵 3. Lateral Quad Stretch (Vastus Lateralis)
This outer portion of the quad lies right under the IT Band — loosening it reduces friction.
How to do it:
• Stand and grab your ankle behind you
• Keep knees together
• Gently pull heel toward glute
• Hold 20–30 seconds

Helps with: outer thigh tightness, knee discomfort linked to ITB tension

✨ Takeaway
You don’t need to forcefully “stretch” the IT Band — you’ll get better results by opening the hips, quads, and glutes that influence it.
A few minutes of targeted flexibility work can reduce discomfort, improve hip mobility, and help you move with more ease.

12/11/2025

🌿 Therapy Thursday: Releasing IT Band Tension

Your IT Band isn’t a muscle — it’s a thick band of fascia, which means it doesn’t stretch or “roll out” the same way muscles do.
BUT the muscles that attach to it can get tight, overworked, and irritated… and that’s what creates the classic outer-thigh, hip, or knee discomfort.

Today’s therapy focus:
✨ Trigger Point Release + Mobility Work
…a powerful combo that loosens the tension around the IT Band so the whole area moves better and feels lighter.

💜 Why Trigger Point Therapy Helps the IT Band

Trigger points in the:
• Tensor Fasciae Latae (TFL)
• Gluteus Maximus
• Gluteus Medius / Minimus
• Lateral Quad (Vastus Lateralis)

…all feed tension directly into the IT Band.

When these muscles develop knots or tight spots, they “pull” on the IT Band, causing:
• Outer thigh tightness
• Hip irritation
• Snapping or friction at the knee
• Discomfort when walking, stairs, or squatting
• A feeling of “tightness that won’t release”

Trigger point work helps deactivate those knots so the IT Band stops feeling overloaded.

🧡 Self-Care Techniques You Can Try at Home

1. TFL Pressure Release
Use a small ball (tennis/lacrosse).
• Lie face-down at an angle
• Place the ball just below the front of your hip
• Gently lean your weight onto it
• Hold 20–30 sec on tender spots

Helps relieve pulling on the upper IT Band.

2. Lateral Quad Rolling (Gentle Only!)
Instead of rolling the IT Band itself, roll the outer quad.
• Lie on your side
• Place a soft roller under the outer thigh
• Slowly roll the muscle — not the band
• Stop and breathe on tight spots

Reduces tension that compresses the knee.

3. Hip Mobility Flow
• Gentle hip circles
• Standing side lunges
• Controlled leg swings
• Figure-4 hip opener

Keeps the glutes firing properly so the IT Band doesn’t overwork.

💫 When to Seek Bodywork Support

If the pain is sharp, persistent, or affecting daily movement, a therapist can help with:

• Trigger point therapy
• Sports massage
• Mobility sessions
• Stretch-and-release protocols
• Corrective exercise coaching

12/10/2025

💪 Work It Out Wednesday: Strengthening for a Happier IT Band

Your IT Band isn’t a muscle — it’s a thick band of connective tissue.
But the muscles that attach to it (your TFL and gluteus maximus) play a huge role in how tight, tender, or irritated your IT Band feels.

Strengthening these muscles is one of the BEST ways to improve IT Band comfort, hip stability, and knee alignment.

🔥 Why Strengthening Helps Your IT Band

• Improves hip and knee stability
• Reduces IT Band friction and irritation
• Helps prevent knee pain during walking, stairs, running, or squats
• Supports better posture and pelvic alignment
• Decreases tension caused by weak or overworked surrounding muscles

🏋️‍♀️ 3 IT Band–Friendly Exercises

1️⃣ Side-Lying Leg Raises
Targets: Gluteus Medius & Glute Max — major stabilizers
How to do it:
• Lie on your side with legs straight
• Lift the top leg upward without rotating your hips
• Lower with control
• 12–15 reps each side

Why it helps:
Strengthens the hip abductors, taking tension off the IT Band.

2️⃣ Standing Hip Abduction (Band Optional)
Targets: Hip stabilizers + TFL
How to do it:
• Stand tall holding onto a chair or wall
• Lift one leg out to the side
• Keep toes pointing forward
• 10–15 reps each side

Why it helps:
Improves side-to-side hip stability and reduces knee strain.

3️⃣ Glute Bridge
Targets: Glute Max — one of the main muscles attaching to the IT Band
How to do it:
• Lie on your back, knees bent
• Press through your heels and lift your hips
• Squeeze glutes at the top
• Hold 1–2 seconds, lower slowly
• 12–15 reps

Why it helps:
Reduces IT Band tightness by strengthening the glutes so the IT Band isn’t doing extra work.

🌿 Takeaway
You can’t “stretch” the IT Band — but you can train the muscles that control it.
Strong glutes = a happier IT Band, less knee pain, and better movement overall.

12/09/2025

🟣 Tension Tuesday: The IT Band

Your IT Band might not be a muscle, but it can absolutely create muscle-like tension — especially if you spend a lot of time sitting, running, climbing stairs, or standing with your hips shifted to one side.

The IT Band (Iliotibial Band) is a thick band of connective tissue running down the outside of your thigh, connecting your hip to your knee. When it gets tight or irritated, it can create a very distinct kind of discomfort.

🔥 Common IT Band Tension Issues

• Tightness on the outside of the thigh
• Pain near the outer knee (often mistaken for knee injury)
• Hip discomfort or “pulling” sensation
• Snapping or friction along the outer thigh
• Feeling of stiffness after sitting for too long
• Discomfort during squats, stairs, or running

🟣 Why the IT Band Gets Tight

Unlike muscle tissue, the IT Band doesn’t “stretch” easily — instead, tension comes from the muscles that attach to it, especially:
• TFL (Tensor Fasciae Latae)
• Gluteus Maximus

These muscles can overwork due to:
• Poor hip stability
• Weak or inactive glutes
• Running or walking form
• Sitting for long periods
• One-sided habits (crossing legs, leaning on one hip)
• Overuse from workouts or repetitive movements

🌿 What Tight IT Bands Can Affect

• Hip stability
• Lateral knee comfort
• Walking and running mechanics
• Squatting and lower-body workouts
• Pelvic alignment and posture

💜 Takeaway

If your IT Band feels tight, the solution isn’t just stretching — it’s a combo of glute strengthening, TFL release, and gentle mobility work. When the supporting muscles work correctly, the IT Band calms down too.

12/08/2025

🌿 Mind Your Muscles Monday
The IT Band (Iliotibial Tract)

Let’s break down one of the most misunderstood structures in the lower body — the IT Band. Even though it often feels tight or sore, it’s not a muscle at all.

🧠 What the IT Band Actually Is
The IT Band is a thick band of fibrous connective tissue (fascia), not contractile muscle.
It runs down the outside of your thigh, from the hip to just below the knee.

It plays a huge role in stabilizing your lower body, especially when you walk, run, squat, climb, or shift weight.

📍 Where It’s Located
• Starts at the iliac crest of the pelvis
• Travels down the lateral thigh
• Attaches just below the knee at the Gerdy’s tubercle on the tibia

It also blends closely with the knee joint capsule, adding stability.

💪 What Muscles Attach to the IT Band?
Two major muscles feed into and tension the IT Band:

• Tensor Fasciae Latae (TFL)
• Gluteus Maximus

Because the IT Band can’t stretch on its own, tension in these muscles directly affects how the IT Band feels.

🏃‍♀️ What Movements the IT Band Supports
The IT Band helps control and support:

• Hip stability during walking, running, and single-leg movements
• Lateral (side-to-side) knee stability
• Hip abduction (lifting your leg outward) via the TFL and upper glutes
• Deceleration control — especially when going downhill or descending stairs
• Pelvic stabilization during weight shifts

It’s one of your body’s built-in stabilizing straps.

✨ Why It Matters
When the IT Band is irritated or overloaded, it can cause pain along the outer thigh or knee. But remember — it’s usually the TFL, glutes, or hip mechanics that need attention, not the band itself.

Stronger, balanced hip muscles = a happier IT Band.

12/05/2025

🌿 Flexibility Friday: The SCM (Sternocleidomastoid)
Your SCM plays a major role in how your neck moves, how your head sits on your shoulders, and even how you breathe. When it gets tight, it can create a big chain reaction — headaches, jaw tension, ear discomfort, neck stiffness, and postural imbalances.

That’s why keeping this muscle flexible is so important.

✨ Why You Should Stretch the SCM

A tight SCM can lead to:
• Neck stiffness and limited rotation
• Tension headaches
• Jaw discomfort or TMJ symptoms
• Forward-head posture
• Upper-chest and shoulder tightness
• Ear pain or a “full” sensation

Stretching the SCM helps restore balance in the neck, improve posture, reduce pain, and calm overactive muscles that are working too hard.

🧘‍♀️ Two Simple SCM Stretches
1. Gentle SCM Lengthening Stretch

How to do it:
• Sit or stand tall
• Tilt your head slightly backward
• Slowly turn your chin toward the opposite side (you should feel a stretch along the front/side of the neck)
• Lower the shoulder on the stretching side for a deeper release
• Hold 20–30 seconds each side

What it helps:
• Reduces neck stiffness
• Loosens the front and side of the neck
• Helps with headaches, posture, and jaw tension

2. Ear-to-Sky SCM Lift

How to do it:
• Sit upright with shoulders relaxed
• Tilt your head to one side (ear toward shoulder)
• Gently rotate your chin upward toward the ceiling
• Keep the opposite shoulder heavy
• Hold 20–30 seconds and repeat on both sides

What it helps:
• Lengthens the lateral SCM fibers
• Relieves tension from forward-head posture
• Helps reduce strain from phone use and long workdays

12/04/2025

🌿 Therapy Thursday: The Emotional Side of the SCM

Most people only think of the SCM (sternocleidomastoid) as a “neck muscle,” but this powerful stabilizer often holds far more than physical tension.
Because the SCM is connected to posture, breathing, and your stress response, it can store emotional strain as easily as muscular strain.

✨ Why the SCM Holds Stress
• The SCM activates when your body goes into “alert mode”
• Forward-head posture from phone use, work stress, or fatigue keeps it constantly bracing
• Shallow breathing patterns tighten the upper neck
• Emotional overwhelm can trigger jaw clenching + neck guarding

💬 Ever notice your neck feels tight when you’re anxious or overstimulated?
That’s your SCM trying to protect you.

🧠 Common Emotional/Stress Signs of a Tight SCM
• Feeling “wired,” overstimulated, or mentally fatigued
• Clenching your jaw when overwhelmed
• Headaches during emotional tension
• Neck tightness during conflict or frustration
• Difficulty relaxing your shoulders or throat

💆‍♀️ How Therapy Helps the SCM Release

• Myofascial release frees up the deep fascia around the neck
• Trigger point therapy reduces referral patterns (headaches, jaw tension, ear aches)
• Breath work calms the nervous system and reduces SCM hyperactivity
• Postural awareness rewires habits that keep the muscle tight
• Gentle lymphatic-style techniques support drainage (SCM is near major lymph pathways)

🌬 Takeaway
The SCM isn’t just a neck muscle—it’s a stress responder.
When you calm the mind, breathe fully, and address tension with therapeutic touch, this muscle softens… and so does everything around it.

12/03/2025

💪 Work It Out Wednesday: Strengthening the SCM

Your Sternocleidomastoid (SCM) does more than turn your head — it’s one of the major stabilizers of your neck and upper body posture. When this muscle is weak, overworked, or imbalanced, it can lead to stiffness, headaches, jaw tension, and even dizziness.

Strengthening and activating the SCM helps restore balance, improve posture, and reduce neck strain from everyday habits like driving, phone use, or working at a desk.

🔹 1. Chin Tuck with Rotation (SCM Activation)

How to do it:
• Sit or stand tall
• Gently tuck your chin straight back (like making a double chin)
• Rotate your head slowly to the right
• Return to center, then rotate left
• 10–12 slow reps per side

Why it helps:
Activates and strengthens the SCM while improving controlled rotation and joint stability.

🔹 2. Isometric Neck Rotation (Strengthening)

How to do it:
• Place your right hand on the right side of your head
• Try to rotate your head toward your hand while resisting the movement
• Hold 5–8 seconds
• Switch sides
• Repeat 5 times per side

Why it helps:
Builds strength in the SCM without straining the neck, improving stability and reducing tension headaches.

🔹 3. Lateral Flexion Resistance (Side-Bending Control)

How to do it:
• Place your right hand above your ear
• Gently try to tilt your head toward your right shoulder while resisting with your hand
• Hold 5–8 seconds
• Switch sides
• Repeat 5 times per side

Why it helps:
Strengthens the SCM during lateral flexion, helping reduce compensations from upper traps and scalenes.

🌿 Why Strengthening the SCM Matters

• Improves neck stability — essential for posture and head control
• Reduces forward-head posture — a common source of pain and tightness
• Prevents overactivation — a strong SCM is less likely to spasm or become chronically tight
• Supports jaw and head movement — helpful for TMJ tension and headaches
• Enhances breathing mechanics — SCM helps during deeper inhalation

12/02/2025

💆‍♀️ Tension Tuesday: The SCM (Sternocleidomastoid) & Why It Gets So Tight

Your SCM is one of the major muscles in your neck, and when it gets tense, it can create a whole lot of discomfort. This muscle works all day to help you turn, tilt, and stabilize your head — so it’s no surprise it’s one of the biggest contributors to neck tension.

🔥 Common SCM Tension Issues

• Neck stiffness — tough turning your head side to side
• Tension headaches — pain wrapping around the forehead, behind the eyes, or into the temples
• Jaw discomfort — tight SCM can pull on surrounding structures
• Pain when looking over your shoulder
• Throat tightness or a “lump in throat” sensation (from fascial tension)
• Ear pain or ringing — yes, SCM trigger points can refer here
• Upper shoulder/upper chest heaviness

🧨 Why the SCM Gets Tight

Your SCM is reactive — it tightens quickly when stressed or overworked. Here’s what commonly triggers it:

1. Forward-Head Posture
Texting, working at a computer, long drives — all pull the head forward, forcing the SCM to overwork to keep your head from dropping.

2. Stress & Anxiety
When your nervous system is activated, your body instinctively lifts and braces the shoulders and neck. The SCM kicks into overdrive as a stabilizer.

3. Poor Sleep Position
Sleeping on too many pillows or turning your head to one side for hours strains the muscle.

4. Repetitive Movements
Looking over your shoulder, holding a phone between your ear and shoulder, or constantly scanning side-to-side tightens the SCM.

5. Breathing Patterns
When you’re stressed or not breathing deeply, the SCM acts as an accessory breathing muscle and becomes overused.

6. Jaw Clenching / Teeth Grinding
TMJ tension often feeds into SCM tightness due to shared fascial connections.

🌿 Takeaway

Your SCM does way more than most people realize — and because it works constantly, it’s one of the top muscles to get tight.
Gentle stretching, posture awareness, and therapeutic bodywork can release tension and improve headaches, jaw pain, and overall neck mobility.

12/01/2025

💆‍♂️ Muscle Spotlight: The SCM (Sternocleidomastoid)
One of the most powerful and noticeable muscles in the neck, the SCM works hard every single day — often more than we realize.

📍 Where It’s Located

The SCM runs along the side of your neck.
You have two of them — one on each side.
It attaches at:
• The sternum (sterno-)
• The clavicle (cleido-)
• The mastoid process behind the ear (-mastoid)

You can usually see or feel it when you turn your head.

🔧 Main Function

The SCM’s primary job is to help you move your head and neck with control and stability. It’s involved in nearly every head movement you make, big or small.

🔄 Movements It Supports

The SCM plays a role in:
• Neck rotation — turning your head left or right
• Neck flexion — bringing your chin toward your chest
• Lateral flexion — tilting your head to the side
• Assistive breathing — lifting the ribcage slightly during deep inhalation
• Head stabilization — especially during posture and balance

🤝 Muscles It Works With

The SCM works closely with:
• Scalenes — for neck flexion and breathing
• Upper Trapezius — for head/neck movement and stabilization
• Levator Scapulae — for neck and shoulder movement
• Suboccipitals — for small head-positioning adjustments
• Splenius muscles — balancing rotational movement on the opposite side

Together, these muscles help you turn your head, breathe deeply, maintain posture, and respond to daily stressors like phone use, driving, or working at a desk.

11/30/2025

💜✨ November Promo Appreciation Post ✨💜

As we wrap up the month, I want to take a moment to say a huge thank you to everyone who scheduled a massage in November.
Your continued support, loyalty, and trust in my work means more than I can put into words.

Every session, every conversation, every returning client —
you all make this journey so meaningful.
I truly appreciate each and every one of you. 💜

And now…
🎉 Congratulations to our November Giveaway Winner! 🎉
The recipient of the complimentary 60-minute massage for December is:

✨ Breanna B. ✨

I will reach out personally to notify you and get your session scheduled.
Congratulations, Breanna!

Thank you again to all of my amazing clients for supporting my small business and prioritizing your wellness with me. Here’s to a peaceful, grounded, and restorative December ahead. 💆‍♀️❄️💜

11/28/2025

🖤 It’s Here! Black Friday Massage Deals Are LIVE! 🖤

This is the BEST time of year to stock up on self-care or give the gift of relaxation to someone you love.

🎁 Gift Certificate Deals:
• $100 GC → $90
• $150 GC → $127.50
• $200 GC → $160

https://www.massagebook.com/TheraTouch/massage/deals/Black-Friday-Gift-Certificates/183936

💆‍♀️ Massage Package Savings:
• Buy 3 → Get 1 at 25% off
• Buy 4 → Get 1 at 50% off
• Buy 5 → Get 1 FREE

https://www.massagebook.com/TheraTouch/massage/deals/Massage-Series-Package-Specials/183989

These offers are ONLY available:
🗓️ Nov 28 – Dec 1
📍 In-office massages only

Don’t wait — these savings only come once a year!
Tap the link to grab your deal before it’s gone 💜

Hands on Therapeutic Massage

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