Online Booking is Here!

Our online booking system is up and running so scheduling has just gotten a lot easier at Synergy. Now you can simply log on to our booking calendar through our website and book your own appointments. This service is not available for Sherri at this time and Allison has just gone on her Maternity leave until mid-February. Amber, Caroline, and Rhianna's schedules are all available for online booking.

Synergy Stretches

We are often asked what our favorite "go to" stretches are. Here are two that target the back, hip, and knee and seem to be indicated for patients of all ages and all activity levels.

1. Iliopsoas Stretch

The Iliopsoas is a group of three muscles that join together at a common insertion point to flex the hip. Due to our all too often seated bodies, this "hip flexor" complex tends to get shortened and tight. When these muscles shorten, they tug on the attachment into the low back and create low back strain. Chronic shortening here can sometimes be a major culprit leading to disc herniations. Usually people attempt to relieve this strain by leaning forward to stretch out their low back. However, this only further shortens these muscles. Instead, when you feel your low back ache, try standing up and opening up the front of the body. People who practice yoga will recognize this stretch as the warrior position.

The Stretch: Stand facing a wall with your hands placed shoulder distance apart on the wall. Extend one leg back into a lunge position, keeping the foot facing forward, with your heel raised up. Move your hips forward until you feel a good stretch in the front of the hip. Tilt your pubic bone skywards slightly while continuing to draw your leg back. Hold this position for a slow count of 30. To further stretch the abdominal portion of the muscle, raise the arm up on the same side you are stretching. Remember when doing this stretch to keep your head up, your back straight, and your shoulders held back.

2. TFL Stretch

The TFL or Tensor Fascia Lata is a muscle that helps stabilize the pelvis and the knee during walking. When this muscle gets tight, it can be a cause of knee pain, IT band dysfunction, as well as meniscus injuries. Also, when not functioning properly the TFL can contribute to hip, low back and pelvic pain. When this "fan like" muscle shortens it draws the hip forward causing the gluteal muscles to work harder to try and reposition the hip. Power and endurance are then lost.

The Stretch: Lay down on the floor with your knees bent and your feet flat on the floor. Cross right ankle over left leg just above the knee. This position is also the beginning of the figure 4 Piriformis stretch. Roll the lower body onto your left side, guiding the right foot to the floor. Use the right hand to open the crease of the right hip while gently encouraging the right thigh bone to draw down and out from the hip. This should cause a gentle distraction of the right hip joint and you should start to feel the stretch deep into the hip.

Hang out here for a while. It takes a minute for all of the superficial tissue of the hip to open up, and get to the deeper stretch underneath. Repeat on the other side. Remember to always come out of any stretch very slowly.

Recipe for Agave Nectar Banana Bread with Flax Seeds

Here's a deliciously moist banana bread recipe for anyone who likes to bake on a rainy day. It has heart healthy flax seeds and is sweetened with agave nectar. Agave nectar has a much lower glycemic index than sugar meaning it won't cause a sharp rise or fall in your blood sugar.

This recipe also calls for unrefined coconut oil. Coconut oil is made up of medium chain fats, which are easily digested, absorbed, and put to use nourishing the body. Unlike other fats, they put little strain on the digestive system and provide a quick source of energy. Coconut oil has been shown to help with the absorption of fat-soluble vitamins, minerals and amino acids thus helping to prevent various stomach and digestion related problems including irritable bowel syndrome. The saturated fats present in coconut oil also have anti-microbial, ant-bacterial, and anti-fungal properties.

Recipe for Agave Nectar Banana Bread with Flax Seeds

• 1/2 cup agave nectar
• 1/3 cup coconut oil heated to become a liquid
  (you can use vegetable or grapeseed oil to substitute)
• 1 teaspoon vanilla extract
• 2 eggs
• 1 1/4 cup mashed very ripe bananas (about 3 bananas)
• 1/2 cup all purpose flour
• 3/4 cup whole wheat flour
• 1/2 teaspoon salt
• 1 teaspoon baking soda
• 1/4 cup ground flax seeds
• A pinch of cinnamon
• 1/2 cup chopped walnuts or dried cranberries

Preheat oven to 325 degrees.

In a large bowl, beat oil, agave. Add eggs and mix well. Stir in bananas and vanilla. In a separate bowl, combine the flours, ground flax seeds, baking soda, and cinnamon. Add the dry to the wet and gently fold. Blend in chopped nuts. Spread into greased 9x5 loaf pan. Bake 55-60 minutes. Cool on wire rack 1/2 hour before slicing.

Enjoy.