An operation on the female breast or even a complete removal is usually a profound event in a woman’s life. Not only the physical but also the emotional toll that such an operation can take should not be underestimated.

Regardless of whether the patient’s personal therapy plan includes a breast reconstruction or just optimal scar tissue healing, a coordinated scar therapy supports both the physical recovery and the patient’s self-esteem.

Every type of reconstruction technic can bring challenges. Patients using silicone for reconstruction often have difficulty to get used to the new unknown shape, firmness and temperature of the breast at first. When reconstructing with your own tissue however, one must be aware that several scars will be left on the body, as the tissue to be used will be taken either from the abdominal, groin or buttock area.

Both surgical methods usually require several procedures until a symmetrical appearance of the breasts is restored.

In order to support optimal breast reconstruction and good scar healing, scar treatment after a mastectomy or removal of breast cancer can be very useful for the patient and addresses various post-operative and post-traumatic symptoms simultaneously.

Advantages of scar treatment:

• The scar tissue becomes flexible and soft. Unpleasant pain, sensory disturbances and pulling sensations can be reduced. This also applies to the treatment of older scars!
• In addition to psycho-oncology, scar treatment can be a great help in coping with trauma. Through this therapy and the instruction for individual self-treatment, the body awareness for the affected area is strengthened and psychological stress is processed.
• In the development of this treatment, therapeutic methods were combined with relaxing massage techniques. Therefore the well-being of the patient is central and has a positive effect on the recovery at the same time.

Advantages for the patient:

• Before the treatment personal needs are clarified during a consultation and the treatment is individually adapted to the existing complaints and the patient’s wishes.
• Online scar-therapy coaching is also available for patients living outside the canton or further away. More information: https://www.oliviagrace.ch/en/scar-therapy-coaching/
• The scar therapy offered by Olivia Grace Therapies is recommended by various surgeons and clinics in central Switzerland and accompanies their patients on their way to mental and physical recovery.

Olivia Grace Schürpf will be happy to answer your questions about scar therapy at any time

In order to successfully recover from a serious operation, extensive rehabilitation is required. If possible, in a rehabilitation clinic or at home with ambulant therapies. But what happens after the end of this treatment phase? Patients often feel abandoned with their remaining complaints. Scar or strain related pain as well as adhesions or swellings are the most frequent complaints seen in our practice.

Olivia Grace Therapy offers patients customised online scar coaching after all surgical procedures. This offer is available in German and English and is especially suitable for immobile or patients outside the canton.

In order to increase the chances of success of a scar healing process, it is essential that patients treat the scar themselves on a daily basis.

Through a detailed diagnostic examination, the complaints and the needs of the patients are discussed and an individual treatment concept is put together for the patient at home. This includes the appropriate tools, products and instructions for mobilisation exercises. In follow-up sessions, progress checkups are carried out together with the patients and, if necessary, exercises are adapted.

Before the first session, the scar is photographed by the patient. The images will be analyzed by Olivia Grace Therapies and discussed during the coaching. No live images of the affected body parts are required during the online coaching.

Olivia Grace Schürpf is an expert for postoperative therapies and specialises in scar therapy for patients from the fields of oncology (especially breast cancer patients), orthopaedics and plastic surgery.

If you have any questions please contact us by phone or e-mail.  You are welcome to share this blog!

This blog is all about health. We find that maintaining our well-being should not necessarily only be a physical matter, but should also be fun and enjoyable. Health should not only be a phase or an extreme regime to lose a few kilos, but rather be an entire lifestyle. Today we talk about the weight loss hype, the difficulties of absorbing nutrients and report about a new sports and nutrition platform in Zug. For the latter, we held an exciting interview with Najomi Godenzi – owner of nature bound, personal trainer and food-enthusiast – and discussed her views on the food trend.

The beauty hype

You get a six-pack when you drink that protein shake from the advert. You can also get it if you stick on some electrodes, get “zapped”, take the right tablets and apply a specific body cream three times a day. Most likely the waist will also shrink if you don’t eat any carbohydrates at all – because they are bad. Well, at least that’s what the advertising says.

Statements like these are not only misleading, but can also trigger unwanted physical reactions. The hype about losing weight, a beautiful appearance and the glorious six-packs is a real jungle of offers, promises and edited media. As a non-professional it is important to critically analyse advertising and always focus on health as your first priority.

The basic conditions for a healthy lifestyle are: A lot of self-love, some exercise, conscious regeneration and a balanced diet.

The problem with the intake of nutrients

Due to increasing work-pressure it is not always easy to maintain a healthy diet. Our breaks usually suffer first from urgent deadlines and full work schedules. The result is fast eating and convenience food.

Our digestion begins in the mouth. By chewing, we do not only break down our food, but also split the nutrients into their individual components. This makes it easier for the body to digest and absorb food. In addition, increased chewing triggers a feeling of satiety in the brain after a short time and protects us from overeating. “Fast eaters” with tight schedules do not only suffer from a lower intake of nutrients, they also often overeat themselves.

Our recommendation: take lunch and snacks with you from home, plan at least 30 minutes for lunch, switch off the telephone and enjoy your food in the fresh air.  Conscious eating leads to less indigestion and the break outside will help you to stay focused in the afternoon.

Making health a lifestyle

First steps are difficult, but it is never too late to work on your good habits. Sport should not be a burden but fun and enjoyable. Already at a young age Najomi Godenzi had to learn the hard way how important a healthy lifestyle is. With the founding of nature bound, a local platform for sports and “foodies”, the 30-year-old from Steinhausen has fulfilled a dream.

Hello Najomi, please tell us something about yourself first:

“Hi! I’ve been a sports- and nutrition-enthusiast for a long time and love helping others. When I’m not in training, I like working on new recipes or spending time with my dog in nature. My passion for sports and a healthy lifestyle come from a history of depression and overweight, resulting in eating disorders. Today, I try to focus on the really important things in life and always try to have fun. That’s why I founded my nature bound platform a year ago to help other people lead healthy lifestyles.”

What does Nature Bound offer?

“The motto of my company is – bringing the fun back into fitness and food. My vision is to create a platform where people can come together and achieve their individual health and fitness goals in a pleasant, friendly and welcoming environment.

Most commercial gyms are crowded and intimidating, while many personal trainers do not understand the needs and goals of their clients. nature bound offers entertaining indoor and outdoor group classes and personal training as well as delicious culinary ideas. We also organise a monthly free “climb & wine” hike where you can get out into nature in a small community, breathe fresh air and get to know each other while exercising. And because it’s not always about a strict health routine, we also treat ourselves to a glass of wine with our meal.”

You are opening your own gym in Baar now -what does it offer?

“That’s right. Open house is on Saturday, 1rst of December 2018. Everyone is welcome to drop by to see the premises and to get to know me. From 3rd – 7th of December I will give 10 free introductory courses. In order to secure a place, participants must register with me directly via telephone or email.

Afterwards several times a week small group courses will take place with a limited number of ten participants. It is important to me that everyone who entrusts themselves to me receives my full attention and feels comfortable with me. Group courses should not lead to individual difficulties. If for example someone suffers from knee or back pain or does not dare to do an exercise, I can approach this together with the client. From Monday to Friday morning there is a HIT training from 6.30 – 7.15 a.m. which focuses on endurance as well as strength training. From Monday to Friday evening there are various training sessions, ranging from mobility and flexibility to hard 60-minute full-body training. I am convinced that there is something for everyone. But if you want to compete with others, you are out of place, here you are your only competitor.

If group training is not for you or if you have a specific goal in mind and can’t get any further on your own, then I also offer personal training. Together we determine what works best for you in your situation. Whether in sports or in nutrition.

The main philosophy is to have fun and get fit at the same time in a friendly, relaxed and competition-free environment.

My goal is to provide my clients with a full range of sports activities by teaming up with local trainers/instructors. Be it by joining nature bound or renting my gym. Interested parties are welcome to contact me!”

Do you personally follow a certain diet?

“I am a vegan and I try to divide my calories into approx. 15-20% proteins, 70-75% carbohydrates and 10% fats for each meal. I found something that works very well for my body type and that makes me feel good. Im a big believer in “everything in moderation” and little to no restrictions!”

What role does nutrition play in relation to sports for you?

“Nutrition is a key factor! Without the appropriate diet, you can spend hours in the gym or running in the woods and see little to no results. It is important to know what to eat before, during and after exercise. What you eat determines how well you sleep, how quickly you recover and therefore how much energy you have!”

This year you participated in the incredible Atacama Crossing race in Chile and completed 250km. Where do you get the energy you need for your sport?

“I make sure that I follow a healthy diet, drink enough water and plan my training and recovery time correctly. Training without recovery is counterproductive, so I focus on regular sleeping, stretching, massages and replenishing my energy in nature. But what is just as important is the true motivation – to find your personal drive – not what society or your environment expects from you. What gets you out of bed in the morning?”

How do you feel about isotonic sports drinks and protein shakes and where do you see issues?

“Isotonic drinks are not designed for daily use (you will find people drinking Gatorade for lunch) – the sugar content is extremely high to overcome the salty taste. Isotonic drinks are designed for top athletes and people who exercise intensively for at least 90 minutes or more. The same applies to protein shakes – if the average person has a healthy and balanced diet, he or she has no need for protein shakes. I would only recommend one if you are only consuming a fruit smoothie for breakfast or if you don’t have any possibilities to eat within an hour after a hard workout.

But be sure to choose healthy protein powders. Check for calories, fat and sugar. Since I can’t always go home right after training, I prepare a fruit smoothie with banana, almond milk and vegan “all-in-one” protein powder. This provides me with the necessary vitamins, minerals and probiotics and is super easy to digest.”

From December 2018, you can use the training facilities of Najomi Godenzi and nature boundat the new premises at Haldenstrasse 5 in Baar.

Further information and the latest news regarding courses, trial classes and individual trainings can be found on www.naturebound.ch and their Facebook page!

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Our upper and lower abdomen are home to various organs of the digestive, reproductive and lymphatic systems. It is incredible how so many structures can function and find themselves  located in such a limited space. About seven meters of intestine, ten other organs, a bundle of vessels, nerves are all tightly connected by different layers of fascia tissue that provide support and cover for all these structures. It is therefore understandable that an intrusion in this region of the body can lead to multiple system complications. In this blog, we would like to discuss the anatomy of this area, explain the effects of internal and external scars in the upper and lower abdomen and introduce different therapy options.

External scars

Depending on the type of operation into the abdominal cavity, up to nine or more layers must be cut through to reach the target organ. Such wounds require not only adequate initial care, but also professional postoperative therapy to support an optimal healing process. The aim is not only to regenerate the exterior scars, but also to prevent the adhesion of the different inner layers and the potential associated complications into the other systems. The treatment of a scar results in improved blood circulation and consequently greater flexibility that extends to the depth of the tissue. Pain and sensitivity ailments in and around the scar tissue are reduced as the treatment helps promote the growth of fine sensory nerves in the skin.

Endoscopic scars appear inconspicuous at first sight. However, they form an inner tunnel system of scar tissue and therefore require a lot of attention during therapy and home care so that they do not intertwine with surrounding structures or cause painful movement restrictions.

What to do with internal scars

The removal of an organ does not result in a hollow space. The operated region closes with scar tissue and can therefore stick or fuse with various surrounding structures if no therapy is provided. With treatment techniques working through the abdominal wall, adhesions can be loosened and subsequent complications can be treated gently.

Internal scars occur not only through surgical intrusion. Recurring inflammations in the digestive or urogenital tract can lead to micro-scarring and require external manual treatment. In this case, however, scarring is not the only problem. In diseases such as chronic bladder infection, the bacteria are deposited in the peritoneal area between the organs and flare up when the immune system is weak. Consequently, this can lead to repeated urinary tract infections. Such a situation can be prevented through regular therapy outside the acute phase.

Finding the right therapy for yourself

Depending on the operation or complication, different options for post-surgical therapies can be recommended. Ideally, you should request a personalized program that is interdisciplinary and comprehensive.

In the case of post-surgical oedema, it is recommended to incorporate several sessions of manual lymphatic drainage and then slowly integrate the treatment of the scar. After surgery of the abdominal cavity, correct breathing technique plays an important role in the internal healing process and can be learnt with breathing therapy exercises.

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All rights reserved, including the right to reproduce, distribute and translate. No part of this website may be reproduced, duplicated or distributed in any form without the written permission of Olivia Grace Therapies.

The pelvic floor is a topic that we like to associate with the female sex, and that we often don’t confront ourselves with at a young age. It is a structure that plays a very important role not only for the health of women but also for men. In this blog, we would like to bring this subject a little closer to everyone – regardless of gender or age. We are talking about the importance of strong pelvic muscles and the connection with back problems and interviewed Giulia Consoli, professional dancer and Pilates instructor, about our center of strength.

The most important thing about our pelvic floor

The pelvic floor is the centre of our stability. It consists of three layers of muscles that form the bottom of our pelvis and seal off our torso at its base. The pelvic floor is connected to the organs of the abdomen by fascia, ligaments and connective tissue. Some of our organic functions would not be possible without the complex interaction of the pelvic floor muscles. For example, defecation, urination or holding urine while coughing.

The pelvic floor is the origin of every physical effort in our body. It enables us to maintain an upright posture and carry heavy loads, such as an unborn child or lifting a heavy piece of furniture.

Not only a female matter – chronic back pain

The pelvic floor connects the muscles of the torso, abdomen and hips. Together with other structures, it lines the inside of the pelvis. Our sacroiliac joints lie in the area of the sacrum. These are tightly articulated structures that are influenced by tension in our thigh-, torso- and pelvic floor muscles. In certain cases, long-term instability of the pelvic floor muscles can lead to chronic back pain.

“As stable as possible, as flexible as necessary”

With all eagerness to acquire a strong pelvic floor, the controlled release of these muscles should not be forgotten. This prevents cramp-like complaints in the lower abdomen and allows us a better sensitivity in our sexuality. Especially during childbirth it is important to maintain a flexible pelvic floor, this can be positively influenced through breathing exercises, yoga and lots of movement.

With Pilates to inner stability and strength – Interview with Giulia Consoli, professional dancer and Pilates instructor

Hi Giulia, why did you become a Pilates instructor?

“I decided to teach Pilates after practicing this technique myself for many years. Pilates was part of my professional dance training. I became aware of the positive effect it has on posture. Not only to strengthen, but also to balance the complaints that can develop through the asymmetrical work with the body. My conclusion was that if I could help myself, I can help others too.”

What is Pilates and which people does it target? 

“Pilates is postural gymnastics, designed to re-balance the body, both physicaly and mentally. It is aimed at a wide audience:

– to people who simply want the benefits of a postural workout

– patients in rehabilitation

– athletes

– to women before, during or after pregnancy

– for the elderly

The technique is based on seven traditional principles: concentration, control, breathing, centralization, precision, mobility and isolation.

As well as five posture principles: position of the pelvis, spine, chest, shoulder girdle and head.”

What are core muscles? 

“Core muscles” are the inner muscles of the torso and are divided into superficial and deep muscles. The deeper muscles allow stability between the sacrum and pelvis and work together with the small stabilizing muscles of the spine. “The superficial core muscles include the straight and oblique abdominal muscles.”

What complaints can indicate a weakness in the pelvic floor and core muscles?

“These symptoms manifest themselves in a minor loss of urine when coughing, laughing or when immersed in water. In addition, it can be difficult to interrupt the flow of urine during a visit to the toilet. It can also cause a feeling of heaviness and discomfort in the perineal area and pain during intercourse.”

Typical complaints that can be caused by weak core muscles:

– bad posture

– back pains

– general weakness in arms and legs

– poor balance

Can you describe a normal Pilates class?

“Be prepared for a course that focuses on learning and respecting the principles of the method. The exercises are precisely instructed and supervised. Muscles which are often neglected are challenged in new ways. The exercises are demonstrated together with the coordination of the breath and adapted if needed. The lesson always ends with a re-stabilization of diaphragmatic breathing.”

At what age would you recommend Pilates? 

“You can start Pilates at any age. To use this technique correctly, it requires concentration. When you are ready to listen to your body for 60 minutes, you can start with Pilates.”

What about pregnant women or mothers?

“Pilates during pregnancy is highly recommended, but the exercise must be moderate and above all individually adapted. My advice under these circumstances is to take private lessons, the type of exercise varies depending on the trimester. As far as the physical condition after birth is normal, one can slowly start to participate in the group classes again. In the case of a rectus diastasis a targeted and precise individual class is required.”

How important is breathing during Pilates and how is it performed?

“The breathing technique is the key to the effectiveness of Pilates. It is called ‘lateral thoracic breathing’, also known as ‘intercostal breathing’ or ‘lateral breathing’. It emphasizes the lateral expansion of the rib cage while maintaining abdominal contraction between the navel and spine during various phases of the Pilates exercise.”

If we have sparked your interest for a new training, you can see all the important information about classes and individual lessons on www.giuliaconsoli.com. For simple home exercises, check out our Facebook page. Giulia Consoli has put together some exercise videos exclusively for us which we will release during the next few weeks. Enjoy your training!

The warm season is good for the soul. It motivates you to be active outside, enjoy an aperitif at the lake after work and wear light, airy clothes. But not everyone can cope with the high temperatures. Many people complain about swelling in their lower legs and feet during this time of year. Often these accumulations of water are harmless, but if this condition lasts for a long time or is accompanied by pain or color changes, it is necessary to consult a doctor.

What is the lymphatic system?

The lymphatic system is our drainage system and an important part of the immune system. It regulates the interstitial fluid balance and performs specific immunological tasks. Fine lymphatic capillaries collect the tissue fluid and plasma proteins and transport them through the lymphatic nodes for filtration. Then the so-called lymph, flows through the lymphatic ducts until it is finally absorbed back into the blood circulation (in the area of the collarbone). The toxins are then eliminated from the body through the urine.

Why do our feet swell up?

As temperatures rise, the pressure in the blood capillaries increases. This has an impact on the production of tissue fluid and on the function of the lymphatic vessels. When more fluid accumulates, the lymphatic system has to work harder. But when we have to spend eight to nine hours in front of the computer or stand all day, our drainage system reaches its limits. Unlike our blood circulation, which is driven by the heart, the lymphatic system has its own specific transport mechanism. The most important movement is done by our muscles, and therefore by the movement of our body. So, if we sit or stand all day, we lack the most important support of our drainage system and the tissue fluid remains in our intercellular space and causes edema, or so called water retention.

Fighting water retention

As already mentioned, movement plays a major role in preventing unpleasant swelling in the legs. Since our body fluids also drop through gravity, the most important muscle pump is located in our legs.

Simple tricks to activate these muscles in your daily routine:

• climb stairs – the calf muscle is the strongest muscle pump
• whilst sitting at the office table, lift the forefoot off the floor 10-20 times a day – this activates the calf muscles
• if water accumulates in the legs and feet, avoid wearing high heels – they deactivate the calf muscles
• when standing or sitting, compression stockings help against water retention.
• swim – due to the hydrostatic pressure and the simultaneous activity of the muscles, this sport has a similar effect to manual lymphatic drainage.

Manual lymphatic drainage

In order to support and increase the natural lymphatic flow, a manual lymphatic drainage can be performed. Ideally, this therapy is supported by wearing compression tights. After surgery, this therapy is probably the most important post-surgical treatment to increase/improve wound healing. When used after acute injuries, it promotes a faster regeneration.

Advantages of compression tights

Compression thights are not necessarily comfortable to wear in warm weather, but are very effective against heavy legs. Especially if you are sitting or standing often for your work, or have to fly on a regular base, it is recommended to wear these tights. The compression works as an antagonist of the muscle pump, this results in an intense drainage effect. The tights should be put on in the morning, after waking up, because the legs have not been able to store water due to the horizontal position.

Useful advice:

Compression tights work and fit best when they are custom-made. In almost all large pharmacies you can visit without an appointment and have your legs measured.

Each year, a pair of compression tights are covered by your health insurance!

Do you have any questions?

For further information please contact Olivia Grace Schürpf.

During the night our body recovers. From the moment we fall asleep, until the alarm wakes us up in the morning, we go through various sleep phases that allow us to regenerate and process the daily events. During the more active dream phase, the eyes in particular are in motion (REM, rapid eye movement), sometimes also the body as a whole. In the deep sleep phase, however, we usually lie still for several hours.

During this phase, there is a risk of developing tension and pain symptoms due to suboptimal sleeping positions or a bed that is not ergonomically adjusted. This situation affects the quality of sleep and the general well-being of the body throughout the day.

This month we met Pascal Infanger – certified sleep therapist – from Infanger Gesunder Schlaf GmbH (Baar / Sihlbrugg) and had an exciting conversation about sleep.

What happens to our muscles while we sleep?

The idea, of course, would be to relax the muscles. However, if the muscles are regularly stressed during sleep or also during the day, an overreaction takes place and results in pain or tension. Such complaints intensify during sleep, because the regular relaxation movements that would be performed automatically during the day are missing during the deep sleep phases.

What could be the reason for waking up at night with back pain?

The bed and pillow do not fit the body shape and force the body into a suboptimal compensation position, e.g. on the stomach or in a twisted lying position.

Do you have any advice for chronic belly sleepers?

If the basic conditions are right, the side position is the most natural form of lying and the most ideal for the relaxation of the muscles. If this position in your bed is uncomfortable, try to turn or even remove the shoulder crossbars of the slatted frame. This allows a better sinking of the shoulder and promotes a healthy positioning of the spine. For persistent abdominal sleepers we recommend using a thin, or no pillow at all. If there is too much pressure in the shoulder area, the bed is not optimally adapted to the needs of the body. With a consultation and the analysis of the existing sleeping system, comfortable positioning on the side can be achieved.

What should be watched out for when buying a pillow?

A cushion should always be purchased with the possibility of return. I also recommend a test pillow, which should be tried out in your own bed for at least one week. Ideally, the height of the cushion is adjustable.

How do you find the right mattress for your body?

It is important that the mattress can be tested during five to six weeks with the possibility of return or exchange, so that you as the buyer do not take any risks. Buying a bed from the age of 35 to 40 is usually no longer quite as easy, because the body (or muscles) responds faster to poor posture and an inappropriate bed. For any known physical complaints, I recommend a consultation with an ig-rls.ch expert. These are certified specialists who deal with lying and sleeping problems on a daily basis.

What can you recommend for pregnant women regarding the choice of mattress?

In general, the bed should support the additional weight in the middle of the body during this phase. If your own bed does not guarantee this, a folded towel in the lower back area under the mattress may provide support and stability. Customisable beds, which are appropriately adjustable in the lower back area, would be an ideal solution.

Is there a general rule for children’s beds?

Since children are much lighter in weight, they can sleep on a soft mattress up to the age of 12-13 years without any concerns. For a holistic sleep consultation for children we also like to fall back on one of our valuable contacts and recommend it to customers.

What is a Lying consultation?

If you would like to solve your lying or sleeping problem, we offer you a personal consultation to get to know your health history and the current situation. We will explain to you how a suitable bed should feel regardless of the products that we have in offer, and how your complaints may have occurred. If necessary, you will be measured and our beds individually adjusted to you.

In order to achieve a healthy sleep many different aspects have to be considered. In addition to the individually adapted bed, there are other influences that can promote a restful sleep. Mr. Infanger gave us some valuable tips during our meeting:

• Avoid sports in the evening – it keeps you awake
• If you have difficulty falling asleep, move your bed time to a half an hour earlier or later
• If you have problems with waking up, set the alarm thirty minutes later or earlier. This way you can find the best time for you to get up in the morning
• People are creatures of habit. Always have dinner at the same time and stick to your bed time rituals, this way you signal your body that it is time for sleep soon
• Don’t look at your smartphone and tablets once in bed. The blue light of the screen and the intensive source of information keeps you awake

If we were able to spark your interest with this blog and you would like to adapt your sleeping system, you will find all the important information and details for a consultation without obligation on www.gesunderschlaf.ch!

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Nowadays, sitting in front of the screen is unavoidable. Office workers spend many hours each day in the same position at their workplace. It is known, that everything that is done excessively is harmful to the health. Nowadays back problems are already regarded as a “civilization disease” and raise health costs. Healthy ergonomics is defined as the adaptation of working environments to people, but reality often proves the opposite.

The interaction of muscles

We have different muscle groups, some tend to shorten and others weaken if they are not used efficiently. Both conditions can lead to painful muscular tensions and additional complaints.

Working on the computer results in muscular imbalances, especially around the thorax. If you don’t sit upright and let your shoulders slouch forward, you end up with a hunched back which leads to shortening of the chest muscle. This condition pulls the shoulder further and further downwards, which can lead to strain in the shoulder girdle and negatively affects the position of the head (especially whilst working at the computer). The neck muscles are compressed and encourages the development of trigger points and headaches.

The key to health is diversity

Some companies invest in the health of employees and provide stand-up desks. The switch between sitting and standing relieves the muscles and improves the blood circulation. Ideally, the position of the table should be changed after half a day.

A stand up desk should be adjusted to the correct height, i. e. shoulder joint minus the length of the upper arm. The arm should only partially rest on the table and should allow for a relaxed position of the shoulder.

Important: Always stand centred and on both legs. The pelvis should not be tilted forwards or backwards or be pushed sideways. This would lead to a dysbalance in the lumbar area and would result in back and neck pain.

Stretching Challenge for a healthy back

We would like to launch a stretching challenge to help you create a pain-free work environment. You only have to invest two minutes a day!

Throughout March we will post simple stretches with instructions and pictures every week on our Facebook & Instagram account.

Have fun trying it out!

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In order to fight fatigue and support the new year resolutions, the immune system needs some strengthening and the body and mind need to be activated. In this blog we would like to revive an old technique called “Brushing”, commonly known as dry brushing. In Finland, birch branches are used for this purpose, the Japanese prefer luffah gloves and the native Americans even used dried corn cobs for this purpose.

The “third kidney”

The skin is our largest organ. With an area of approximately two square metres, it has important functions such as mechanical protection, temperature regulation and sensory perception. It is also our largest detoxification organ.

With dry brushing we can stimulate detoxification and strengthen the immune system as well as activate the body and mind. To feel the benefits of this technique, it should be applied daily, preferably in the morning, on dry skin.

Effects:

– Activates the circulation and the nervous system

– Through increased blood circulation, body parts such as feet and hands are warmed up.

– Activates and supports the lymphatic flow

– Dead skin cells are removed, which leads to a better elimination of toxins from the skin.

Instructions:

Brush dry skin for 5 minutes every morning with long repeated strokes and little pressure!

The following sequence will give you the desired results:

1. right leg outside, from foot to hip
2. right leg inside, from foot to groin
3. circular movements over the right buttock
4. left leg outside, from foot to hip
5. left leg inside, from foot to groin
6. circular movements over the left buttock
7. right arm outside, from hand to shoulder
8. left arm outside, from hand to shoulder
9. stomach circular movements clockwise
10. from navel to neckline and shoulder joint, left and right.
11. for very flexible people, from shoulder blade to buttocks and back down to feet, both legs.

Brushes can be purchased online from one of many suppliers. Simply google “Trockenbürste kaufen Schweiz”

The Swiss are hardworking people. The demands and expectations of employers are high and the competition is fierce.

Through my work as a therapist, I am confronted with the follow-up symptoms of stress in my patients on a daily base. It is developing into a disease of civilization and is increasingly being diagnosed. Headache, chronic pain in the musculoskeletal system, tinnitus and insomnia are only a few of the known symptoms that can occur due to stress.

Complaint or lifestyle

The word “stress” is used excessively. However, it is not always applied in its true sense. It seems that the human being in his economic status is no longer important if he cannot answer a simple question of how he is doing without using the word “stressed”. In the long term this attitude can be very unhealthy.

Now, at the end of the year, this blog is intended to attract attention and bring readers back to themselves. In everyday life, it is not always necessary to do everything “quickly”. Putting oneself under pressure is harmful to the mental wellbeing and ultimately also to one’s health.

In order to master every day successfully, it is important to have enough sleep. If stress follows you to bed, the following can help:

• Cold “kneipping” directly before going to bed (see Blog “Kneipp for vital legs”)
• Avoid mobile phones and laptops at least one hour before going to bed
• Take magnesium in the evening, this releases tension in the body

A healthy body is robust. At the end of the year, many pre-Christmas events take place outside of work hours. As a result, the healthy lifestyle is left behind somewhere. Nevertheless, try to keep your body strong with simple things. For example, drink a glass of lemon infused water after getting up every morning. This reduces the acidity of the body and supports it with vitamins.

It is important to recognize your own pattern. Where does most of the pressure lie? What could be avoided? Timeouts must be planned and should not be a luxury. Even spending a cosy evening at home can do wonders in this busy time.

Plan ahead and book your me-time for next year! With different treatments, such as craniosacral therapy or foot reflexology, the body and mind can regenerate. On www.oliviagrace.ch you can reserve your appointments comfortably using the online booking system.