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March Specials from XR Wellness Massage 1hr/$50 45min/$40 Reflexology 45min/$40 Massage + Reflexology combo $75 #XRWellness #massage #reflexology #physiotherapy #acupuncture #massagepromotionsmarkham #massagetherapy #TCM Call: 905 604 2757

XR WELLNESS: Introduction to Reflexology

Reflexology Now Offered at XR Wellness #Massage #reflexology #Physiotherapy #MassageTherapy #acupuncture #exercise #fitness #TCM #XRWellness http://xrwellness.blogspot.ca/2016/02/introduction-to-reflexology-xr-wellness.html

Iron Fitness Strength Club Inc.

The Holy Trinity of Fitness

Happy Chinese New Year to all our customers and clients from XR Wellness

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We Practice what we preach. Never take exercise advise from someone who doesn't lift. Does your health care provider even lift. #XRWellness #Physiotherapist #RMT #Massage #RegisteredMassageTherapy #Acupucture #deeptissuemassage

Serious about your gainz in the gym well you better also be serious about massage. Research has shown that in relation to exercise and athletic participation massage can: • Reduce muscle tension • Help athletes monitor muscle tone • Promote relaxation • Reduce muscle hypertonicity • Increase range of motion • Improve soft tissue function • Support recovery from the transient immunosuppression state • Support the recovery of heart rate variability and diastolic blood pressure after high-intensity exercise. • Decrease muscle stiffness and fatigue after exercise • Improve exercise performance • Decrease delayed onset muscle soreness • Be the most efficient intervention for maintaining maximal performance time in subsequent exercise tests when combined with active recovery from maximal exercise • Reduce serum creatine kinase post exercise • Reduce swelling • Reduce breathing pattern disorders • Enhance athletic performance • May help prevent injuries when massage is received regularly Individuals who participate in exercise and athletic programs who seek enhanced performance, improved conditioning, faster recovery, injury prevention, and assistance in maintaining peek fitness can benefit from massage. References Brukner, P., and Khan, K., with colleagues. (2009). Clinical Sports Medicine. Sydney, Australia: The McGraw-Hill Companies. Nyland, J., Nolan, M.F. (2004). Therapeutic modality: rehabilitation of the injured athlete. Clin Sports Med, 23(2):299-313, Arroyo-Morales, M., Olea, N., Martínez, M.M., Hidalgo-Lozano, A., Ruiz-Rodríguez, C., Díaz-Rodríguez, L. (2008). Psychophysiological effects of massage-myofascial release after exercise: a randomized sham-control study. J Altern Complement Med, 14(10):1223-9 Arroyo-Morales, M., Olea, N., Martinez, M., Moreno-Lorenzo, C., Díaz-Rodríguez, L., Hidalgo-Lozano, A. (2008). Effects of myofascial release after high-intensity exercise: a randomized clinical trial. J Manipulative Physiol Ther, 31(3):217-23. Ogai, R., Yamane, M., Matsumoto, T., Kosaka, M.(2008). Effects of petrissage massage on fatigue and exercise performance following intensive cycle pedalling.[sic] Br J Sports Med, 42(10):834-8. Brooks, C.P., Woodruff, L.D., Wright, L.L., Donatelli, R. (2005). The immediate effects of manual massage on power-grip performance after maximal exercise in healthy adults. J Altern Complement Med, 11(6):1093-101. Farr, T., Nottle, C., Nosaka, K., Sacco, P. (2002). The effects of therapeutic massage on delayed onset muscle soreness and muscle function following downhill walking. J Sci Med Sport, 5(4):297-306. Hilbert, J.E., Sforzo, G.A., Swensen, T. (2003). The effects of massage on delayed onset muscle soreness. Br J Sports Med, 37(1):72-5. Monedero, J., Donne, B. (2000). Effect of recovery interventions on lactate removal and subsequent performance. Int J Sports Med, 21(8):593-7. Smith, L.L., Keating, M.N., Holbert, D., Spratt, D.J., McCammon, M.R., Smith, S.S., Israel, R.G. (1994). The effects of athletic massage on delayed onset muscle soreness, creatine kinase, and neutrophil count: a preliminary report. J Orthop Sports Phys Ther, 19(2):93-9. Crosman, L.J., Chateauvert, S.R., Weisberg, J. (1984). The effects of massage to the hamstring muscle group on range of motion. J Orthop Sports Phys Ther, 6(3):168-72. Bakowski, P., Musielak, B., Sip, P., Bieganski, G. (2008). Effects of massage on delayed-onset muscle soreness. Chir Narzadow Ruchu Ortop Pol, 73(4):261-5. Frey Law, L.A., Evans, S., Knudtson, J., Nus, S., Scholl, K., Sluka, K.A. (2008). Massage reduces pain perception and hyperalgesia in experimental muscle pain: a randomized, controlled trial. J Pain, 9(8):714-21. Zainuddin, Z., Newton, M., Sacco, P., Nosaka, K. (2005). Effects of Massage on Delayed-Onset Muscle Soreness, Swelling, and Recovery of Muscle Function. J Athl Train, 40(3): 174–180. Fritz, S. (2005). Sports & Exercise Massage: Comprehensive Care in Athletics, Fitness, & Rehabilitation. St. Louis, Missouri: Elsevier Mosby. Archer, P. (2007). Therapeutic massage in Athletics. Philadelphia, Pennsylvania: Lippincott Williams & Wilkins.

Iron Fitness Strength Club Inc.

Happy New Year to all our customers and clients from XR Wellness