3 Tips to help relieve back issues.

Heavy bag?

Loads of work at a desk?

Stress and overwhelmed?

Many changes that affect our youth around this time of year that also affect their bodies. Many reproduce pain and postural discrepancies.

Here is 3 tips you and your child can do together to help relieve some of the back, neck, and physical stress that return to school can impact students (and those working at a desk most of the day).

  1. Chin Tucks

Neck stiffness and pain

This is a quick fix can be done throughout the day as often as needed. I know by looking at it it is opposite to what you may think you should do but it works.

chin tucks heptogo

chin tucks heptogo

While lying on your back or standing back to the wall (progression) or in a chair (advanced), tuck your chin towards your chest and push your head back against the structure. If in the advanced seated position you’ll have to imagine or create that backwards pressure. Hold position for a few seconds. Make sure you’re breathing.

2. Seated Low Back stretch

This one is great for all who sit most days too.

heptogo low back stretch

heptogo low back stretch

While sitting in a chair, slowly bend forward and reach your hands for the floor. Only go to where you can. This can be also done several time a day and hold the position for a few seconds.

3. Upper back

Extensions heptogo

Extensions heptogo

Extension of the upper back. Cross arms on chest and keep the chin tucked in as you lean against the back of the chair. This can also be done with arms up or to the side like you would when you stretch. Hold for a few seconds. Don’t forget to breath.

rotations heptogo

rotations heptogo

Rotations also help and this will help keep mobility in your back. Avoiding all sorts of future issue too. Rotate to one side, reaching one arm behind the back of the chair, and the other hand on the arm of the chair.

None of these shouldn’t hurt and make sure your breathing in as you extend or rotate into the position. Breathing will help expand the area and strengthen at the same time. Hold for a few seconds.

Please know that not all stretches and exercises are appropriate for all. While all these are great for any age if you have pain doing any of these it is best to stop. Please refer to a health care practitioner. This is a general how to for most common issues and is not meant to replace or cure anything or anyone.

Be well and keep moving :)

TMJ Misconceptions

Going to try to make this short and sweet. This is one of my favorite treatments. Very effective from start to finish yielding the craziest before and after :)

Temporal-Mandibular-Joint dysfunction is in everyone that carries stress and basically eats. Yes I’ve said it. Everyone can benefit from massage for this issue. It’s unfortunate that some have more apparent and debilitating symptoms that are associated with the TMJ but we all have it.

So my approach to treatment and yes it’s painful.

First off the actual jaw massage is internal. Like going into the mouth… don’t worry there is gloves involved! The actual local treatment’s about 10 min. yes you read right 10 min!

Education: You have to understand that the head has 12 nerves.

That’s 9% of your body with a whopping 12 nerves.

In comparison your arms share 3 each... which are also 9% of your body.

So what does this mean?

Well resting tension in your neck shoulders and jaw will contribute to having TMJ. Sleeping positions and the kind of pillow you are using as well as how you are falling asleep at night may have allotted to pain in the TMJ.

We talk further on this in session, as symptoms and daily stressed are unique as every individual.

Anatomy: I’m not going to get to technical cause really who cares? It’s nice that people can name off body parts but let’s be serious…. what does that have to do with you?

So let’s be clear!

TMJ can be instigated by OR it can affect surrounding areas. - What does this mean?

Back, Neck and shoulders as mentioned briefly above. Yup you got it!

Desk job anyone? Shoulders to ears anyone? Or do you have dental contraption in your mouth? Chews allot of gum or are you a clencher.

I’m guilty for all the above.

All may equal to local pain in the teeth and or jaw but may also give people migraines, tension headaches even sinus pain. Yes pain in the sinuses under the eyes/ nose too.

TMJ treatment: You only need 30 min!

This maybe a reoccurring treatment TMJ can clear up as early as 4-6 treatments with maintenance.

Home care is important as its 90% what you do away from the treatment that will encourage ease.

I start by checking the way you move! Yup can you move equally the same on both sides? which includes the neck shoulder and how you carry you head. Can you move passively and equally too? This is so important. The final check is how your jaw opens and closes and hoe it tracks. Like a train on rails. Most of this treatment is oil free (cause seriously who wants oil on their face?). The internal part is last and after releasing allot of the outer most part of the jaw are. There are only two muscles that can be released effectively with the internal portion and the area covered is the entire cheek.

Even though there needs to be a tolerated level of pain this treatment is not rushed that is why we need 30 min and it needs to be done quick as well. Fine balance here comes with experience. One of my favs to treat.


So you think you're a team player? TOP 5

There are some fundamental do’s and don’ts I feel should be discussed in business whether or not you own your own practice or work out of one and these examples speak allot of how you value and work with others. Please take these to heart

So in the past weeks I have come to the decision that I wanted a change in my life and that included the path my career was heading towards and things I have seen over my 3 years thus far as a therapist. As I was restructuring I had the pleasure and the curse of having to start the interview process again. Some of these experiences; although I feel they were all positive, where not pleasant, please be aware I am not calling out practices and these are all very common things we encounter in ALL work environments.

Here is a brief list of things every practitioner and business owner should be aware of if you consider yourself a team player.

1. Equipment - Let me explain. Although it is still very normal to have portable tables in clinics for use as permanent therapy tables the norm and professionalism of these types of equipments are a) changing and b) the intended use of portable tables for permanent use is unprofessional. Equipment, tools and gear for the trades evolve. Chiro tables vs. portable massage tables and physio tables vs. portable massage tables. If you value the people you have working for you your equipment will reflect this. Sorry if I can treat 10 people a day you have literally handicapped my performance and lifespan by providing inapropriate equipment. NOT A TEAM PLAYER

2. Refunds- BIG NO This ne I feel is the biggest kick in the balls. When a patient isn’t happy with the service and the owner decides to give a refund in fear of a bad review or whatever. Fist off the service was provided to the end. An unhappy client or someone not into your style of therapy should never have the option to refund the money. On a business level if you do this all you are doing is pacifying or delaying the review. You are also disrespecting your practitioner and giving the message that your time isn’t valued as well as your craft. This is a red flag to all working and hiring. I will throw in not collecting NO SHOW payments here as well. As a business owner you need to stick up for your team members… this show the opposite.

3. Working environment- This includes location of room, size, air quality and accessibility for patients and practitioners. I recently went into a business that had the massage room on the top floor that was crammed with no space to move , smelly and extremely hot while the other modalities in the building has bigger spaces and some were not used or used as often. Another example is if the owner takes up multiple spaces that are larger but the bulk of the flow of business is massage. Loads of red flags. Insert angry and puke face here! This clearly spells NOT A TEAM PLAYER

4. Competency Massages- Ok so why did I take the CMTO test? I get you want to see if your hire is talented or their techniques is comparable to other practitioners in the same office but there is one thing that is not cool> Having one RMT perform on another for competency for a job. a) there is no way this would be a symbiotic relationship b) working on a person in the same field as you opens the door for some high beasts c) there is no networking future… unless a RMT leaves that practice. Major DO NOT. Instead why not bring in an actual patient or use one of the front desk people? That way when they book the appointments they can really identify who is a good fit.

5. Last but not least. If you expect your new hire/ team to actually be involved… Make them involved. Example team meeting should be inclusive to everyone inclusive here meaning all part-time and staff. Education is key. Remember why you are hiring in the first place. Get your goals in a row beforehand and really sit down and ask yourself “Am I doing this to make money or am I doing this because I need help and my business will flourish?” bad reputations cannot be shaken and word of mouth is a powerful networking and advertising tool. If you truly think you are a team player put your money where your mouth is.

Did i bring my mace?: Professionalism and Massage Therapy

Some do's, don'ts and pet peeve within Massage Therapy. 

Ok so as being an active member of social media groups i have been reading over and over again about how some therapists are having issues with clients or fear of performing their  skills with a certain group of people.. Men in particular is what i'm trying to say. I know I know you're all think WHAT?! ( at least i was lol). Now before anyone goes on a rampage with these two sceneriors please read this blog or rant in its entirety. 

Let me start with a common question i see posted frequently as this fall under, what i would call, an 'issue' within the industry and it is very common. I personally have received several of these emails in the past and they are not even opened now. 

Scenario 1: Email to  my inbox for a new client stating they have xxxx$ of insurance that needs to be used up before the month end and want to come in and use all of the money within a short period of time. Part of this scenario has also included alternatives whereas they have asked about using friends and family who are not on their plan as well or "sensual" massage to be included. (EWWWW)

My answer: DO NOT ENGAGE in trolls or anyone that disrespects you and your business. (i will quote what our regulatory body says about this anyone can view this on CMTO website). 

First Point why on earth would you even consider, dwell, give attention, or entertain with an answer anyone or anything that intentionally will harm you and your practice as well as your sanity. For one its is NOT our job to educate anyone and everyone who is NOT our patient. We aren't mothers trying to raise children here to be functional working adults with filters or whatever you may think you are trying to accomplish by honoring this behaviour with a response.

Second point  To any one that asks us to charge insurance on another persons name and pretend it was the insured is to commit fraud. Yes its fraud. Using insurance for anyone other then the person registered under the plan is fraud. Why would i risk years of school my lively hood what i love to do and trade it for jail? duh

2. SENSUAL massage ? Again DON'T ANSWER common sense clearly escapes most people including practitioners and i feel a lot of practitioner unintentionally put themselves at become victims by entertaining this this sort of questioning. It;s BAD behaviour and inappropriate. WHY would you, again, give attention to this question. Its harrasment for one and second.. does my damn website say rub and tug on it (RNT) NOOOO it says RMT. i'm sorry if i want to be treated as a professional i ONLY deal with those who truly value and see me as  a professional. DELETE 

First point. CMTO rules of engagement:  Registered Massage Therapists (“RMTs”, “MTs” or “registrants”) work with clients (see this word here CLIENTS that after you signed the damn paper saying you agree to treatment and you're on the table and i'm physically performing treatment on you at which time you the client can change their mind about being a client) for
therapeutic purposes (again THERAPEUTIC PURPOSES). As regulated health professionals, RMTs are required to maintain professional boundaries at all times. Understanding the importance of boundaries and respecting boundaries is critical to the prevention of abuse and sexual abuse in particular. (the words professional boundaries suggest a bubble.. you burst that bubble you forfeit the right of me being nice.. in this case DELETE)
This Standard is divided into two parts: A) Maintaining Professional Boundaries, and B)
Preventing Sexual Abuse. The MT is respectful and works with the client in following the agreed upon structured and intentional treatment plan to meet client needs and goals......the MT establishes professional boundaries and maintains a therapeutic relationship built on mutual trust and respect. (THIS IS A CONTRACT as indicated by the word MUTUAL)

See that last 7 words?? THERAPEUTIC RELATIONSHIP BUILT ON MUTUAL TRUST AND RESPECT. We are health professionals we must hold ourselves accountable for our own actions and when the questions above arise no response is the best course of action. If i were to engage this behaviour this convo would never ever end. i would be empowering this behaviour and i personally do not want clients who are not interested in me as a healthcare provider. With that being said looking into the CMTO self-assessment tool is very useful to determine (IF there was many emails like this sent to you) maybe something is being misrepresented.. we are human and we do make mistakes.  self-assessment tool for you elf and your business is pretty awesome to re-evaluate where you are and where you want to go. We as professional have to give power to our clients along with consent the power to take consent away so does the power to have people mistreat you. 

Scenario 2: I want to do mobile but i am scared that i may be attacked or harmed going over to men's houses or dealing with a certain group of people how can i protect myself?

First Point  this is very offensive to begin with on so many levels i won't get started. I am so not making up the scenario if only i had the guts to include a screenshot of the sentence i would. This Professional was asking about ways to protect herself while doing home visits as there is an "inherent risk" involved  with performing mobile massages and she is scared of tall men closer to 6ft in height.

ARE YOU FUCKING JOKING ?? There is a fear when you go to work? You feel the need to protect yourself? Where do you work? My work environment is definitely NOT like this and i work mobile , at ,y home clinic as well at a multidisciplinary clinic. 

Let me take a step back

I don't know where to begin with this one and i may just go completely bananas as i try not to shoot myself in the face with how dumb this is and how insane this sounds. imma try tpp be nice and answer this with the most logical and less hateful answer AND without getting into sexual abuse or hate crimes or anything other then the real issue about professionalism and boundaries. Which clearly if someone has the gut to sexually approach you in your work environment there is a boundary issue that YES you the therapist created. We as health care professionals are in a power position just as other healthcare providers and professionals.. like Doctors and Lawyers. Pease keep reading i promise i explain all.

This is not meant to address or minimize the very rare case of real victims in a work environment who have been sexually harassed and abused or taken advantage of. Please understand that this is a COMMON scenario that is asked by many as they have fear and it rarely happens.

First Point. If ever as a human i feel unsafe especially in my work environment i would not work there. Safety for yourself and for our clients (this one being the most important but personal care is right up there) is the number one goal as healthcare providers and CMTO. Like seriously EVERYTHING we have learned in school deals with SAFETY especially the relationship we have with our clients. how many waivers, forms and "are you ok?" and "how is my pressure" and "do you want me to stop the massage" etc has been drilled into our learning continuously. Including ALL the standards of practice the CMTO has and as a Regulated health care practitioner. Insert facepalm smiley here!

Second Point The last thing i do when i wake up in the morning and get in my car and go to my clinic is think 'did i bring my mace?' or 'i am so glad i took those self defence classes cause i am about to do a home visit and who knows what may happen i may need to defend myself against a creepy guy!' SAID NO ONE EVER.

Sorry where are you working?? comes to my mind again!!

 We have an obligation to commit to our own health and personal and professional development. It in our code of ethics. Being aware of our personal values and being able to identify when values interfere with client care is EVERYTHING. If you feel you cannot perform your duties and provide care to to the best of your ability because you have fear toward a certain individual because of their gender race creed etc (this goes beyond safety) you are in the wrong field. We are a very personal industry and if you not comfortable with getting close to people on a professional level or cannot distinguish or set boundaries then the problem is you not the work. Don't do home visits... work ONLY with women, yes you can do this there are gyms geared toward women only facilities so it can be done.

If i would play devil's advocate here the ONLY this rationall that comes to mind (again) is SAFETY first and if your not comfortable don't do it but I can't even justify that as an answer, as i feel so strongly about 'you need to find another line of work' and 'counseling' as your own personal issues is affecting your career choice and professional relationship with your patients.. again not down play any traumatic event that anyone has gone through but clearly this scenario it's affecting your judgement on the general population and your business. 

Transference in our industry is big and Yes is happens.  as health care providers the power is in our hands. That's why we are called health care providers, we have a code of ethics and standards, malpractice insurance and an entire college etc.

If we don't hold ourselves in higher regard how can others. Some powerful words must be said.

Don't be looking for avenues to put yourself at risk if that is how you feel.. please use your common sense if any stop asking for advice on areas that are just nonsense as you sound like you have mental issues and for god sakes create a workable environment, you're in charge of your business run it as such.. a business with professionalism.


Anyway food for thought. let me know what you think good bad indifferent. I am interested

1 common reason for back pain

Quadratus lumborum (QL)

This may mean nothing  you but as a therapist it's one of the most overlooked muscles  in the deepest part of your back. QL is activated when trying to sit nice and straight or stand.

Does this sound like you? It probably does as if you either stand or sit all day...it IS you!

But why does it cause so many issues? Well for one the way it works in our bodies.. it acts as a stabilizer so you do not fall to one side or the other and flexes with side bending. You have two by the way one on each side.

QL sits on the 12 rib/ diaphragm, attaches itself down your lumbar spine and affixes to your hip bone. Kinda like a rectangle on your flanks. Besides helping to stabilize you.. which basically means  it's working most of the time, it really helps with breathing and hip hiking too. So of this bad boy is giving you some issues your breathing maybe shallow as well as the common low back pain. The pain can refer into your hip area, lower abdominals/ groin and gluteals, all the way to under that fold of your cheeks. A real pain in the butt ha!!

Treating this muscle can be done in several ways,,,

1. stretching which is the least invasive

2. GSM (general swedish massage) which probably won't fix it and may aggravate this muscle for most

3. TP (Trigger point release) which can cause some discomfort but can yield the longest and immediate results..... DO THIS!

4. combining 3 with one of the above and using complementary modalities like cupping or dry needling.

For more information you can contact me  for a consultation or your health care provider for the best options



Best Organic gluten-free Banana Bread/ Pancakes

So this is my famous 5 star recipe that has been published 2x. I use it as a base for pancakes as well. You may substitute the maple for agave and the flour for any of your choice . I found that this is the best and yields the moistest and tastiest cake and pancakes. Add nuts or chocolate chips... of both :) 


1 cup organic quinoa flour
1 cup organic ground almond meal
1 tsp organic cinnamon
1 tsp organic nutmeg (or 2 tsp pumpkin spice)
2 tsp (gluten free) baking powder
1/2 cup maple syrup
pinch of salt

3 organic eggs
3 very ripe organic bananas (TIP: Freeze brown bananas instead of throwing them out. They only take about 15 minutes to thaw and then are ready to bake with)
1 tsp organic vanilla extract
1/2 cup of olive oil (or any fat of your choice)
Preheat oven to 340°F/170°C
Grease pan and sprinkle some almond meal on it. This will make it easier to take bread out.
Mix wet and dry ingredients separately and then together. Be sure not to over mix.
BAKE for 1 hour or until toothpick comes out clean.

The truth about immunization (graphic)

Paradox Prevention as defined by world health organization in chapter 6:

There is a "prevention paradox" which shows that interventions can achieve large overall health gains for whole populations but might offer only small advantages to each individual. This leads to a misperception of the benefits of preventive advice and services by people who are apparently in good health(2,3). In general, population-wide interventions have the greatest potential for prevention. (exercp. google the top for full imfo if interested!)

This is important to understand as it basically says !st world problem and our lack of understanding of dread diseases... basically the biological threat when contracting any of them and the importance of immunization. 

It's not a joke!

Let's take Polio for instance as it's the first one that children as infant become immunized for. It affects children and causes nerve damage (paralysis) within hours of infection. Unfortunately for the greater population here in north America this isn't tangible. Most people don't understand paralysis as it has never affected them directly. In India they vaccinated 170 million children 2x a year to prevent further infection. they were having a continuous pandemic. Imagine, basically if you are from India either you have a family member or know someone directly affected by polio. They think we are dumb for not choosing to immunize as I stated above. 1st world problems. Their last outbreak was 2011.

Personally that is not a tale I would like to tell my children about my own childhood. I guess for some it is.!

Vaccines are life saving protocols to prevent the spread and infestation of life threatening (lifestyle included) illnesses. Major illnesses not the common cold or flu (which is another topic).

Vaccines do not cause brain issues or retardation or any autism. This theory has been debunked and the doctor involved in the study was stripped of his license. The risk of not immunizing children is so detrimental to children's health and development and is so irresponsible and scary at that in some countries it is an act of abuse to choose Not to immunize. Rightly so, these diseases (some) were used as warfare.

The HPV vaccine is the only vaccine that prevents cervical cancer and is now being administered to boys as well. Yes we have a vaccine for cervical cancer. CANCER VACCINE. The life span is 5ys by the way... meaning death. To me this is no brainer since cancer is so tangible. The same  should be with mumps rubella diphtheria or polio...etc If I can prevent cancer for my loved ones I will.

For me its an obvious choice and I hope you agree and share this so we can educate others.

Below there are some video from youtube which are disturbing but I hope you watch so you can see the dangers and prevent a pandemic.

Rabies in Humans