Emily Repecki, LMT

Emily Repecki, LMT Licensed Massage Therapist with 12 years of experience in integrative, results-driven bodywork. License # MSG009294

Wellness tips shared here are for educational purposes only and are not a replacement for professional medical advice.

My runners💕 You’ve already done the hard part.The early mornings, the sore legs, the miles no one saw… that’s what got y...
04/12/2026

My runnersđź’•

You’ve already done the hard part.

The early mornings, the sore legs, the miles no one saw… that’s what got you here.

Today is just your victory lap.🌟

Trust your training.

Run your race.

Stay steady when it gets hard—and it will—but so are you.

Remember: it’s not about perfection, it’s about showing up and finishing strong.

I’m so proud of every single one of you. Now go do what you’ve trained for 💪🔥

13.1 miles of strength, grit, and heart!

04/12/2026

🔥 Half Marathon Runners! 🔥
You crushed your training and you’re gearing up for the big day 🏅💪
Take some time to recover before the race and get your body feeling its best ❄️💙

Bring your 1/2 Marathon bib to Cryotherapy Rejuvenate Dickson City for a special reduced‑rate cryo session.

✨ Speed up recovery
✨ Reduce soreness
✨ Boost energy
✨ Feel unstoppable

đź“… Special Hours for Runners:

Friday until 7 PM

Saturday & Sunday until 3 PM

You’ve put in the work — now give yourself the recovery edge.
Recover. Recharge. Rejuvenate. ❄️🔥

04/09/2026

My runners running the Scranton half, you’ve done the work. Now it’s about keeping your body feeling good.

Try this gentle foam rolling routine, nothing aggressive just light intentional movement with hydration to stay loose and ready.

3 days out!

Hamstring Self-MassageRoll from just above the knee → up to the glutes.Slow it down—about 1 inch per second.Pause on tig...
03/27/2026

Hamstring Self-Massage
Roll from just above the knee → up to the glutes.
Slow it down—about 1 inch per second.
Pause on tight spots for 15–30 seconds.
👉 To increase pressure: stack one leg on top of the other.

Quad Self-Massage
Lie face down with roller under your quads.
Roll from hip → just above knee.
Keep your core engaged to control pressure.
👉 Bend your knee slightly while rolling to hit different areas.

Self MassageThumb Pressure (Trigger Point Release)Use your thumbs to press into a sore spot.Hold steady pressure for 15–...
03/24/2026

Self Massage
Thumb Pressure (Trigger Point Release)

Use your thumbs to press into a sore spot.
Hold steady pressure for 15–30 seconds.
Release slowly and move to the next area.
⚠️ It may feel intense, but it shouldn’t be sharp pain.

Rolling
Great for deeper, more even pressure.
Sit on the floor with a roller under your calf.
Roll slowly to find tender spots.
Pause on tight spots for 10–20 seconds.

🔹Seated Figure-4 Foam Roll (Most Effective)Targets: Glute max + piriformis (deep hip muscle)Sit on a foam roller.Cross o...
03/13/2026

🔹Seated Figure-4 Foam Roll (Most Effective)
Targets: Glute max + piriformis (deep hip muscle)

Sit on a foam roller.
Cross one ankle over the opposite knee (figure-4 position).
Lean slightly toward the crossed-leg side.
Roll slowly forward and back.
Pause 20–30 seconds on tight spots.
Time: 60–90 seconds per side.

👉 If very tight, use a lacrosse/tennis ball instead for deeper pressure.

🔥 Signs You’re in the Right Spot
Dull ache or “good pain”
Pain that slightly refers down back of hip (but not sharp nerve pain)

🔹 Lower Back: QL & Side MusclesSide Roll (Quadratus Lumborum)Lie on your side.Place roller (or massage ball) just above ...
03/11/2026

🔹 Lower Back: QL & Side Muscles
Side Roll (Quadratus Lumborum)

Lie on your side.
Place roller (or massage ball) just above your hip bone.
Slightly rotate toward your back.
Roll slowly in short movements.
Time: 30–60 seconds per side.

❌ Avoid
Rolling directly over the lumbar spine
Hyperextending aggressively
Rolling if you have:
Nerve pain down leg
Numbness/tingling
Suspected disc injury
Sharp, stabbing pain

Okay but in all seriousness… my treatment room is a safe haven. 🤍It’s a place where you can come to relax, heal, vent, l...
03/11/2026

Okay but in all seriousness…
my treatment room is a safe haven. 🤍

It’s a place where you can come to relax, heal, vent, laugh, or just have a quiet hour to yourself.

Every treatment is tailored to what your body needs that day, and you can always trust that you’re in good hands here.

If your body has been asking for a reset… this is your sign to book.✨

Mid-Back (Thoracic Spine) đź’«This is the area between your shoulder blades and bottom of your ribs.Lie on your back.Place ...
03/09/2026

Mid-Back (Thoracic Spine) đź’«
This is the area between your shoulder blades and bottom of your ribs.

Lie on your back.
Place the foam roller across your mid-back
Support your head with your hands.
Lift hips slightly.
Slowly roll from mid-back up to just below the neck.

Time: 1–2 minutes
Tip: Hug yourself to spread shoulder blades for deeper pressure.

Thoracic Extension (Great for Posture❗️)

Place roller across mid-back.
Keep hips on floor.
Gently extend backward over the roller.
Pause 3–5 seconds.
Reset and repeat 5–8 times.
Excellent if you sit a lot.

Ball Massage (Rear Shoulder + Rotator Cuff)🌱Great for deeper tensionStand against a wall/or on the floor.Place a tennis ...
03/07/2026

Ball Massage (Rear Shoulder + Rotator Cuff)🌱

Great for deeper tension
Stand against a wall/or on the floor.
Place a tennis or lacrosse ball between the wall/floor and the back of your shoulder.
Lean gently into it.
Roll slowly over tight spots.
Pause 20–30 seconds on tender areas.
(can apply the same concept to the front of the shoulder)

⚠️ Avoid pressing directly on the shoulder joint itself.

Lat Roll (Side of Upper Back)🦋
Tight lats can pull on the shoulder joint.

Lie on your side with arm overhead.
Place roller under your armpit area (side of upper back).
Roll slowly up and down.
Rotate slightly to find tight areas.

Suboccipital Release (Base of Skull)🌸Great for headaches and screen fatigue.Lie on your back.Place two fingers (or a mas...
03/05/2026

Suboccipital Release (Base of Skull)🌸
Great for headaches and screen fatigue.

Lie on your back.
Place two fingers (or a massage ball/massage roller) under the base of your skull.
Let your head relax into the pressure.
Hold 30–60 seconds.
Gently nod “yes” very slightly for extra relief.

✨Pressure should feel relieving, not sharp.
Mild to moderate pressure.
5–6/10 intensity.
If you tense up or hold your breath, it's too much!!

Self-massage (foam rolling, massage balls, handheld tools, or just your hands) is useful for muscle mobility, recovery, ...
03/03/2026

Self-massage (foam rolling, massage balls, handheld tools, or just your hands) is useful for muscle mobility, recovery, and general maintenance đź’›

Address

Scranton, PA
18447, 18501-18505, 18507-18510, 18512, 18514-18515, 18517-18519, 18522, 18540,

Website

Alerts

Be the first to know and let us send you an email when Emily Repecki, LMT posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to Emily Repecki, LMT:

Shortcuts

Share

Category