Sabina Kapasi, Author at His Therapy

By Sabina Kapasi December 25, 2019 Health

The Benefits of Manual Lymphatic Drainage

Manual Lymphatic Drainage was founded by Dr. Emil Vodder in 1932, a massage therapist in Denmark, who utilized gentle, rhythmic techniques to encourage the flow of the lymphatic system when he realized his clients were suffering from swollen lymph nodes and colds from the dampness of their homeland. The colds of his patients vanished. Thus supported by his successes, he developed MLD.

Manual Lymphatic Drainage is a very specific treatment therapy that is designed to increase the movement of lymph and interstitial fluid. The basic hand techniques adapted in MLD follow the anatomy and physiology of the lymphatic system, and are very specific along the “pathways” the lymph follow.

Conditions Manual Lymphatic Drainage may help include:
sprains
whiplash
hematomas
edema (post-surgical, pregnancy-induced, injury-related)
fibromyalgia
chronic fatigue syndrome
rheumatoid arthritis
scleroderma
complex regional pain syndrome
migraines and sinus headaches
fibrocystic breast disease
lyme disease
diabetes
inflammation
lymphedema
lupus
traumatic brain injures
multiple sclerosis

It is theorized since the lymphatic system does possess immunological functions, promoting lymph formation and encouraging lymphatic drainage likely has a benefit on overall immunity. Though detoxification and enhanced immunity are not proven results of the application of MLD, MLD is frequently utilized and promoted as such.

Being the application of strokes in MLD is so gentle and noninvasive, it is one of the best and most accepted forms of manual therapy for those that are adverse to touch, or those that are normally in too much pain to receive it.

If you are interested in how Manual Lymphatic Drainage could benefit you, call or text our certified manual lymphatic drainage therapist, Kelly Madeira, LMBT (Lic. #11269), CMLDT, at (864)-593-0905, for more information.

By Sabina Kapasi December 25, 2019 Exercise, Health

5 Main Benefits of Sitting on an Exercise Ball

Why should you switch from an office chair to sitting on an exercise ball, you ask? We’ll tell you why.
It relieves low back pain.
As the office manager of His Therapy, I can genuinely say I was starting to get low back pain from sitting in an office chair for 6+ hours each day. This was when I grabbed one of our exercise balls, and I will never go back!
2. It tones core muscles.
With an exercise ball, you are no longer relying on the back of a chair to keep you propped up. Instead, you must engage your core to maintain balance (this will happen subconsciously), which will lead to an increase in overall core strength!
3. It burns extra calories.
How can you not bounce up and down when you sit on an exercise ball? It’s the only exercise in the office you can do while you take phone calls, send emails, and do all your online marketing! Even as I’m typing up this blog post, I’m bouncing!
4. It’s CHEAPER!
The best size ball for your office is anywhere from 68-75 cm. and can be found on Amazon for only $16.99!
5. It is AWESOME for your pelvic floor health.

Ask our His Therapy staff to order your exercise ball the next time you come in; it will be shipped to us in the next two business days and will be ready and waiting at our office for you when you return for your follow-up treatment! 🙂

By Sabina Kapasi December 25, 2019 Bladder Health

Bladder Health–What's Normal?

When it comes to our bladder health, most of us don’t know what’s considered normal or not normal. Here are three ways you can know if your bladder is functioning at 100%:

You’re urinating 6 to 8 times during a 24-hour period. (Now as we get older, our bladder capacity can get smaller and we may need to urinate more frequently, but usually not more than every 2 hours.)
Your urine flows easily without discomfort. No pushing or straining is necessary.
You can jump, sneeze, and laugh confidently without any leakage.

If you have trouble with any of the three points above, you should see a pelvic floor specialist; otherwise, you are setting yourself up for having to wear a pad every day in your old age. Bladder malfunction can affect how active you can be in your work, in your sporting activities, and all the other hobbies you love doing so much!

In the meantime, here are three main tips to maintaining a healthy bladder:

Maintain a good fluid intake. Depending on your body size and environment, drink 4-8 cups of fluid per day unless otherwise advised by your doctor.
Limit your amount of caffeine (coffee, soda, chocolate, or tea) and acidic foods.
Limit the amount of alcohol you drink. Alcohol increases urine production and also makes it difficult for the brain to coordinate bladder control.

How our bladder functions or malfunctions can affect our quality of life more than we realize until it suddenly becomes a chronic issue. Don’t wait for it to come to that point. Take care of yourself and your bladder health by booking an initial pelvic floor therapy session with us today. Call our office to book your first appointment with Sabina Weaver at (864) 534-1780.

May your week be blessed!

By Sabina Kapasi December 25, 2019 Pelvic Floor

Pelvic Floor Information

The Pelvic Floor
The pelvic floor consists of several layers of muscles that cover the bottom of the pelvic cavity. These muscles have 3 distinct roles:
To Support the pelvic organs, the bladder, uterus and colon within the pelvis.
To assist in stopping and starting the flow of urine or the passage of gas or stool.
To aid in sexual appreciation

How to Locate the Pelvic Floor Muscles
Insert 1 or 2 fingers into the vagina or place a fingertip or on into the rectal outlet.
Contract and lift the muscle as though you were holding back gad or a bowel movement
You should actually feel the pelvic floor move during these muscle contractions.

The Functional Stop Test
This test is used to asses the strength of the pelvic floor muscles. DO NOT do this test every time you void because it will cause urine to flow back up into your system. It should be done once a week at the most.
Procedure:
Begin a flow of urine
Attempt to completely stop the flow of urine by contracting the pelvic floor muscles. DO NOT hold your breath. DO NOT contract your abdomen, thighs or buttocks to complete the test. Try to isolate the pelvic floor muscles.
Take note of whether you can completely stop the urine stream.

If performed correctly. you have isolated the pelvic floor muscles. When performing subsequent pelvic floor exercises (Kegels), you should feel a sensation of pulling up and in much like it did during this test.

What Makes the Pelvic Floor Muscles Weak
Childbirth
Constipation
Sustained coughing or sneezing
Heavy lifting
Obesity
Hormones associated with menopauase

How Posture Affects the Pelvic Floor
The way you carry your body all day affects the pelvic floor muscles
Some tips:
Standing: Keep your knees unlocked, buttocks and abdomen relaxed.
Sitting: Use proper support for the back. An additional cushion under the thighs keeps pressure off the pelvic floor and buttocks
Lying: Elevate the legs on a pillow or two.

Preventing Stress on the Pelvic Floor
Lifting correctly
As you get ready to lift:
Bend your knees
Gently hold in your stomach muscles
Pull your vaginal muscles up and in.
Exhales or breathe out as you lift.(DON’T HOLD YOUR BREATH!)
Moving Out of a Chair:
Take your bottom with you! Scoot to the edge of the chair.
Tighten the muscles around your vagina
Suck in your lower belly muscles.
Push off the chair using your leg and arm muscles as you breathe out.

By Sabina Kapasi December 25, 2019 Water

5 Advantages of drinking Water in the morning

#5- Drinking water on an empty stomach purifies the colon making it easier to absorb nutrients
#4- Increasing the production of new blood and muscle cells
#3- Helps with weight loss. Drinking at least 16 ounces of chilled water can boost your metabolism by 24% in the morning.
#2- Glowing skin. Water helps to purge toxins from the blood which helps keep your skin glowing and clear.
#1- Balances your lymph system. These glands help you perform your daily functions, balance your fluids and fight infection.

By Sabina Kapasi December 25, 2019 Pregnancy

End the Cycle Now

Are you Pregnant? Did You have a baby? Do you suffer from pain with intimacy? Do you have a problem with your bladder or bowel? Does your child suffer from bed wetting? If you answered yes to any of the question above.You need to call us now! As the year is coming to an end space is getting limited and we would love to serve you and help you end the cycle now!

By Sabina Kapasi December 25, 2019 Dry Needling

Dry Needling – What is it?

Dry needling is a treatment that involves a very thin needle being pushed through the skin to stimulate a trigger point. Dry needling releases the tight muscle bands associated with trigger points and leads to decreased pain, improved function, and speeds up the recovery process.

Trigger points are irritable, hard “knots” within a muscle that may cause pain over a large area, leading to difficulty performing everyday tasks. When a person has painful muscles and trigger points, it is sometimes called myofascial pain syndrome.

Myofacial Trigger points are a common type of pain. The word myofascial means muscle tissue and the connective tissue in and around it. These trigger points are usually the result of a muscle injury, resulting from repetitive strain. They are painful when pressed on and can create pain in another area as well, which is called referred pain.

Dry Needling is becoming a popular modality in medical practices, as musculoskeletal complaints are one of the most reported reasons to seek medical attention. Because contractures and trigger points are invisible to X-rays, MRI, CT’s, a Dry Needling Therapist can “feel” with the needle and utilize it as a diagnostic instrument. Contractures deep in the muscles can be felt with the needle via feedback on the quality of the tissues that it is penetrating.

For more information, please call our office to set up a consultation on the phone or set up an initial evaluation in our office. Call His Therapy at 864-534-1780 today!

Have a Blessed Day!

By Sabina Kapasi December 25, 2019 Health, Pain

Hip Pelvic and Lower back Pain Tips! (9 Tips)

Avoid activities/position that strain the joints of the pelvis and lower back: crossing legs, climbing stairs, standing with weight on one leg, cross-trainer machine, stair stepper or stair climber on machines, bicycling, sitting in asymmetrical positions.
Use the best sleeping position: lying on your left side with a pillow support under head and neck and between knees.
Use good lifting techniques: Don’t Bend forward through the waist to pick up anything, but rather squat down (even for a paperclip or pacifier!). Get the weight of the object close to yours body before standing. Don’t hold your breath when lifting items; exhale as you lift. Avoid twisting to reach for or pick up items from any height.
For standing activities, such as washing dishes, cooking, ironing, brushing teeth, changing diapers: Keep a small footstool near common work areas. Keep one foot on the stool while performing the activity; interchange with the other foot every 5 – 10 minutes. In the kitchen or bathroom, open a cabinet door and rest your foot on the cabinet shelf.
Getting in and out of the car. In: Place all items in the passenger or back seat BEFORE getting into the driver’s seat. After opening the Driver’s side door, turn to face away from the seat. Sit down scoot back into the seat (still facing sideways). Now bring one leg at a time into the car. For getting out of the car: Bring one leg at a time out of the car. Turn your body to face toward the door. Scoot to the edge of the seat before standing. Retrieve items from the passenger seat or back seats AFTER getting out of the car.
Getting in and out of bed. In: Sit on the edge of the bed and scoot back for thighs to be fully supported on bed. While lifting legs up onto bed, lower upper body onto elbow. Once lying on your side, you may further position yourself in side lying or roll onto back. Out: if lying on back, bend knees and roll onto side without twisting the spine. While lowering legs off edge of bed, push weight of trunk up with the help of your arms (elbows beneath and other hand in front). Once in a seated position, come to standing.
Avoid prolonged positions. If you sit all day at work, take a brief standing or walking break every 15-30 minutes. If you stand all day or during cooking, etc., take a sitting break (preferably with feet propped up) every 15-30 minutes; pump your ankles during this break to improve blood flow and reduce swelling.
Use a cold or ice pack on “flared up” areas for 10 to 20 minutes.
Perform Stabilization exercises 2x in the morning and 2x at night.

By Sabina Kapasi December 25, 2019 Health, His Thearpy

The Daniel Plan 6 Week Class

Still wanting to start on some healthy new years resolutions? Why not try the Daniel Plan!
What is the Daniel Plan?
This is a program, inspired by the Book of Daniel, that helps you adapt to a healthier lifestyle instead of living with short term diets. The Daniel Plan focuses on five main habits and rules to help you stay on track and start living a healthier life.
Personalize your plan
Eat right
Physical and Mental activity
Fill nutrition gaps with supplements
Stay motivated

Does this sound like an interesting and great way to start off the new year?
Then join Sabina Weaver as she teaches a 6 week class at Brushy Creek Baptist Church! This is a great opportunity to start adapting your lifestyle with one of Greenville’s own.

If you have any questions about the Daniel Plan or Sabina’s 6 week class please call Brushy Creek Baptist Church at 864-244-5075.

By Sabina Kapasi December 25, 2019 Bladder Health

Keeping A Record Of Your Bladder Function

HOW TO KEEP YOUR BLADDER DIARY
The main purpose of the bladder diary is to document how your bladder functions. A diary can give your health care provider an excellent picture of your bladder functions, habits and patterns. The diary is first used as an evaluation tool. Later, it is used to measure your progress. Please complete a bladder diary every day for 2 day and bring it with you to your appointment.

In the beginning, continue to go about your diary life as normal.You are making a written record of your normal bladder patterns so please avoid making any changes in your bladder routines. Your diary will be much more accurate if you fill it out as you go through the day. It can be very difficult to remember at the end of the day exactly what happened in the morning. The diary plays an important part in your health care provider’s ability to understand your problem and should not be taken lightly.

Also, if possible , remember to change your pad or clothing whenever you feel yourself leaking or notice that you are damp. A dry pad or pair of underwear will increase your awareness or problems and improve the accuracy of your record.

INSTRUCTIONS
Column 1- Type & Amount of Fluid Intake & Food Intake:
Record the type and amount of fluid you drank(in Ounces).
The type and amount of food you ate.
Note the hour you went to sleep and when you woke up for the day.

Column2- Amount voided(Urinated:
Write the amount of urine voided in ounces in the box at the appropriate time interval for each time you urinate during the day.

Column 3- Amount of Leakage:
SMALL=drop or two of urine
MEDIUM= Wet underwear
LARGE= wet outerwear or floor

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Author: Sabina Kapasi