Central Texas Myofascial Release is an Austin leader in providing high quality, authentic Myofascial Release to Physical and Massage Therapy Clients.
Central Texas Myofascial Release is a specialized physical therapy and massage therapy clinic utilizing an integrative, whole body approach to treating acute and chronic pain. Owner Erin Arnold, PT, MPT, LMT is a highly trained John F Barnes Myofascial Release therapist with over 15 years of clinical experience. She enjoys the challenge of working with patients who have not been responsive to more
Operating as usual
Received my second COVID vaccine dose today!!
Received my second COVID vaccine dose today!!
I didn’t know a snow day was the balm that my heart needed to ease the tensions of the last week.
Stay safe out there and have some fun!
Good lord the muscles of the pelvic floor are amazing! Look at all the changes as baby comes though!
The hardware and software of the birth canal: difficult labor, prolonged labor, arrested labor have been traditionally associated with disproportion between the fetus and the bony structures of the maternal pelvis. But there is increasing evidence that the soft tissues are not less important, and that in the future we will have to think less of bones and more of muscular control, compliance and elasticity. This opens up another dimension in our understanding of the labor process, a new world of speculation and possibilities. If you have an interest, follow the research of Aly Youssef.
This enlightining video was conceived by Aly and executed by Alessandro Meggio.
Five years ago today, I opened Central Texas Myofascial Release and saw my first clients. ❤️🙌🏻
Every day since then has been an exercise in gratitude, joy, growth, connection, and healing.
Thank you for allowing me to serve you.
Wishing you a healthy, happy day full of love and gratitude.
Supporting ALL in their expression of the wholeness of who they are. #nationalcomingoutday
The Vagus Nerve!
THE VAGUS NERVE
A seemingly never-ending branching nerve that connects most of our major organs to our brain 🧠.
It’s the longest cranial nerve in our body, one for the right side and one for the left. And is largely responsible for the #mindbody connection for its role as a mediator between thinking and feeling, you know our “gut feeling.”
The vagus nerve is the “queen” of the parasympathetic nervous system. The “rest and digest” or the #chillout nerve. So the more we do things to activate the #vagus nerve (like deep #breathing), the most we combat the effects of its opposer, the sympathetic nervous system - the “fight or flight”, rushing around, have to do something, #stress releasing one.
A few other functions of the vagus nerve, just to name a few:
▪️slows your heart rate and respiration.
▪️lowers blood pressure.
▪️helps with calmness and relaxation.
▪️controls involuntary muscles in the digestive system, therefore, aiding digestion.
▪️movement function for the muscles in the neck responsible for swallowing and speech.
Endometriosis can live everywhere....
Does endometriosis exist outside of the pelvis? Absolutely. In this surgical shot you can see diaphragmatic endometriosis located just above the liver.
For those that think endometriosis is a disease only of the reproductive organs, make no mistake, this was one of many diaphragmatic cases Andrea Vidali MD Endometriosis, Adenomyosis , Miscarriagedid this month alone.
Some symptoms of diaphragmatic endometriosis include shoulder pain during your period, neck pain, difficulty breathing or taking deep breaths and rib pain.
This is one of the reasons why we stressed that a good excisionist like the ICareBetter excisionists have access to a multi disciplinary team at #EndoSummit2020
Much love to one and all! Happy Mother’s Day!
Dear Ones- How are you doing? Right here in this moment? I realize that at this point in quarantine, days of the weeks and numbers on the calendar have a little less meaning or urgency than usual. My internal clock is slowly recessing to back to a more normal rhythm for me and a horrible rhythm if we ever return to socially acceptable standard time. [ 485 more words ]
centraltexasmfr.com Dear Ones- How are you doing? Right here in this moment? I realize that at this point in quarantine, days of the weeks and numbers on the calendar have a little less meaning or urgency than u…
💗Advice from a psychologist:
After having thirty-one sessions this week with patients where the singular focus was COVID-19 and how to cope, I decided to consolidate my advice and make a list that I hope is helpful to all. I can't control a lot of what is going on right now, but I can contribute this.
Edit: I am surprised and heartened that this has been shared so widely! People have asked me to credential myself, so to that end, I am a doctoral level Psychologist in NYS with a Psy.D. in the specialities of School and Clinical Psychology.
MENTAL HEALTH WELLNESS TIPS FOR QUARANTINE
1. Stick to a routine. Go to sleep and wake up at a reasonable time, write a schedule that is varied and includes time for work as well as self-care.
2. Dress for the social life you want, not the social life you have. Get showered and dressed in comfortable clothes, wash your face, brush your teeth. Take the time to do a bath or a facial. Put on some bright colors. It is amazing how our dress can impact our mood.
3. Get out at least once a day, for at least thirty minutes. If you are concerned of contact, try first thing in the morning, or later in the evening, and try less traveled streets and avenues. If you are high risk or living with those who are high risk, open the windows and blast the fan. It is amazing how much fresh air can do for spirits.
4. Find some time to move each day, again daily for at least thirty minutes. If you don’t feel comfortable going outside, there are many YouTube videos that offer free movement classes, and if all else fails, turn on the music and have a dance party!
5. Reach out to others, you guessed it, at least once daily for thirty minutes. Try to do FaceTime, Skype, phone calls, texting—connect with other people to seek and provide support. Don’t forget to do this for your children as well. Set up virtual playdates with friends daily via FaceTime, Facebook Messenger Kids, Zoom, etc—your kids miss their friends, too!
6. Stay hydrated and eat well. This one may seem obvious, but stress and eating often don’t mix well, and we find ourselves over-indulging, forgetting to eat, and avoiding food. Drink plenty of water, eat some good and nutritious foods, and challenge yourself to learn how to cook something new!
7. Develop a self-care toolkit. This can look different for everyone. A lot of successful self-care strategies involve a sensory component (seven senses: touch, taste, sight, hearing, smell, vestibular (movement) and proprioceptive (comforting pressure). An idea for each: a soft blanket or stuffed animal, a hot chocolate, photos of vacations, comforting music, lavender or eucalyptus oil, a small swing or rocking chair, a weighted blanket. A journal, an inspirational book, or a mandala coloring book is wonderful, bubbles to blow or blowing watercolor on paper through a straw are visually appealing as well as work on controlled breath. Mint gum, Listerine strips, ginger ale, frozen Starburst, ice packs, and cold are also good for anxiety regulation. For children, it is great to help them create a self-regulation comfort box (often a shoe-box or bin they can decorate) that they can use on the ready for first-aid when overwhelmed.
8. Spend extra time playing with children. Children will rarely communicate how they are feeling, but will often make a bid for attention and communication through play. Don’t be surprised to see therapeutic themes of illness, doctor visits, and isolation play through. Understand that play is cathartic and helpful for children—it is how they process their world and problem solve, and there’s a lot they are seeing and experiencing in the now.
9. Give everyone the benefit of the doubt, and a wide berth. A lot of cooped up time can bring out the worst in everyone. Each person will have moments when they will not be at their best. It is important to move with grace through blowups, to not show up to every argument you are invited to, and to not hold grudges and continue disagreements. Everyone is doing the best they can to make it through this.
10. Everyone find their own retreat space. Space is at a premium, particularly with city living. It is important that people think through their own separate space for work and for relaxation. For children, help them identify a place where they can go to retreat when stressed. You can make this place cozy by using blankets, pillows, cushions, scarves, beanbags, tents, and “forts”. It is good to know that even when we are on top of each other, we have our own special place to go to be alone.
11. Expect behavioral issues in children, and respond gently. We are all struggling with disruption in routine, none more than children, who rely on routines constructed by others to make them feel safe and to know what comes next. Expect increased anxiety, worries and fears, nightmares, difficulty separating or sleeping, testing limits, and meltdowns. Do not introduce major behavioral plans or consequences at this time—hold stable and focus on emotional connection.
12. Focus on safety and attachment. We are going to be living for a bit with the unprecedented demand of meeting all work deadlines, homeschooling children, running a sterile household, and making a whole lot of entertainment in confinement. We can get wrapped up in meeting expectations in all domains, but we must remember that these are scary and unpredictable times for children. Focus on strengthening the connection through time spent following their lead, through physical touch, through play, through therapeutic books, and via verbal reassurances that you will be there for them in this time.
13. Lower expectations and practice radical self-acceptance. This idea is connected with #12. We are doing too many things in this moment, under fear and stress. This does not make a formula for excellence. Instead, give yourself what psychologists call “radical self acceptance”: accepting everything about yourself, your current situation, and your life without question, blame, or pushback. You cannot fail at this—there is no roadmap, no precedent for this, and we are all truly doing the best we can in an impossible situation.
14. Limit social media and COVID conversation, especially around children. One can find tons of information on COVID-19 to consume, and it changes minute to minute. The information is often sensationalized, negatively skewed, and alarmist. Find a few trusted sources that you can check in with consistently, limit it to a few times a day, and set a time limit for yourself on how much you consume (again 30 minutes tops, 2-3 times daily). Keep news and alarming conversations out of earshot from children—they see and hear everything, and can become very frightened by what they hear.
15. Notice the good in the world, the helpers. There is a lot of scary, negative, and overwhelming information to take in regarding this pandemic. There are also a ton of stories of people sacrificing, donating, and supporting one another in miraculous ways. It is important to counter-balance the heavy information with the hopeful information.
16. Help others. Find ways, big and small, to give back to others. Support restaurants, offer to grocery shop, check in with elderly neighbors, write psychological wellness tips for others—helping others gives us a sense of agency when things seem out of control.
17. Find something you can control, and control the heck out of it. In moments of big uncertainty and overwhelm, control your little corner of the world. Organize your bookshelf, purge your closet, put together that furniture, group your toys. It helps to anchor and ground us when the bigger things are chaotic.
18. Find a long-term project to dive into. Now is the time to learn how to play the keyboard, put together a huge jigsaw puzzle, start a 15 hour game of Risk, paint a picture, read the Harry Potter series, binge watch an 8-season show, crochet a blanket, solve a Rubix cube, or develop a new town in Animal Crossing. Find something that will keep you busy, distracted, and engaged to take breaks from what is going on in the outside world.
19. Engage in repetitive movements and left-right movements. Research has shown that repetitive movement (knitting, coloring, painting, clay sculpting, jump roping etc) especially left-right movement (running, drumming, skating, hopping) can be effective at self-soothing and maintaining self-regulation in moments of distress.
20. Find an expressive art and go for it. Our emotional brain is very receptive to the creative arts, and it is a direct portal for release of feeling. Find something that is creative (sculpting, drawing, dancing, music, singing, playing) and give it your all. See how relieved you can feel. It is a very effective way of helping kids to emote and communicate as well!
21. Find lightness and humor in each day. There is a lot to be worried about, and with good reason. Counterbalance this heaviness with something funny each day: cat videos on YouTube, a stand-up show on Netflix, a funny movie—we all need a little comedic relief in our day, every day.
22. Reach out for help—your team is there for you. If you have a therapist or psychiatrist, they are available to you, even at a distance. Keep up your medications and your therapy sessions the best you can. If you are having difficulty coping, seek out help for the first time. There are mental health people on the ready to help you through this crisis. Your children’s teachers and related service providers will do anything within their power to help, especially for those parents tasked with the difficult task of being a whole treatment team to their child with special challenges. Seek support groups of fellow home-schoolers, parents, and neighbors to feel connected. There is help and support out there, any time of the day—although we are physically distant, we can always connect virtually.
23. “Chunk” your quarantine, take it moment by moment. We have no road map for this. We don’t know what this will look like in 1 day, 1 week, or 1 month from now. Often, when I work with patients who have anxiety around overwhelming issues, I suggest that they engage in a strategy called “chunking”—focusing on whatever bite-sized piece of a challenge that feels manageable. Whether that be 5 minutes, a day, or a week at a time—find what feels doable for you, and set a time stamp for how far ahead in the future you will let yourself worry. Take each chunk one at a time, and move through stress in pieces.
24. Remind yourself daily that this is temporary. It seems in the midst of this quarantine that it will never end. It is terrifying to think of the road stretching ahead of us. Please take time to remind yourself that although this is very scary and difficult, and will go on for an undetermined amount of time, it is a season of life and it will pass. We will return to feeing free, safe, busy, and connected in the days ahead.
25. Find the lesson. This whole crisis can seem sad, senseless, and at times, avoidable. When psychologists work with trauma, a key feature to helping someone work through said trauma is to help them find their agency, the potential positive outcomes they can effect, the meaning and construction that can come out of destruction. What can each of us learn here, in big and small ways, from this crisis? What needs to change in ourselves, our homes, our communities, our nation, and our world?
Copy and pasted.
I love the real time visual of how breath changes the pelvic floor excursion!
Mic. Drop. This incredible video from a colleague shows how a change in #breathmechanics impacts an over-recruited #pelvicfloor in a patient with pelvic pain. If you have followed me long enough you know using breath as a gateway for pelvic health is a favorite strategy in the indirect and functional approach I champion (for pelvic pain and beyond). Breath has a mechanical impact on the pelvic floor as you will see in the video. It also simultaneously eases the fight or flight pain response, and harnesses the pressures that can impact leaks and diastasis. Videos like this weren’t possible when I started down this path…this is such gift to all of us to be able to see it. Thank you so much @thinkbeyondpain. Please be sure to credit her appropriately if you share.
#Repost @thinkbeyondpain with @make_repost
🌟 How can breathing help your pelvic pain? 🌟
👉🏻Here is the ultrasound view of one of my patients pelvis ( and very full bladder!). The white sheet like structure under bladder is pelvic floor muscles
She presented with significant pelvic pain. I observed that she was primarily breathing in her chest. There was no motion in her belly. As you can see, there isn't much movement in her pelvic floor either 🤔. Stiff? Tight? Spasm?🤔🤔
After about 10 minutes of calming cues and diaphragmmatic breathing, her pain reduced by about 50%. 🥳We started to see belly breathing and increased motion in her pelvic floor! This is JUST WITH BREATHING! THIS is WITHOUT any stretching , treating or direct work at pelvic floor
🗣When diaphragm moves with belly breathing, pelvic floor responds by slowly “ giving in” and moving with the breath. It is like gentle movement , stretch and relaxation exercise for pelvic floor!
.When used properly, consistently and intentionally , Diaphragm is your gateway to not only access but HELP your pelvic floor relax, contract and coordinate!
If you have pelvic pain, get to know your diaphragm!!
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#pelvicpain #pelvicfloor #pelvicfloordysfunction #interstitialcystitis #endometriosis #paindownthere #pelvicpainpuzzle #painpaingoaway
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