Unwind FST

Unwind FST A New Approach to Pain Free Living: Stretch Therapy Studio dedicated to the residents of Ottawa

06/25/2024

Some newer therapies are taking the athletic community by storm. Find out how Fascia Stretch Therapy is doing just that!

02/26/2024

🖤Exactly.🖤

02/03/2024

I love stretching clients! Fascia Stretch Therapy® is such a gentle modality. As my clients say, “There’s just nothing like it!”

Our latest blog post touches on some of the growing data about fascia and how the latest research is leading us to under...
07/31/2023

Our latest blog post touches on some of the growing data about fascia and how the latest research is leading us to understand that stretching and manual therapy (like Fascia Stretch Therapy) can lead us in directions of healing that ar far beyond simple wellbeing.

SCIENTIFIC revelations come from the unlikeliest of places, like a mouse, in a lab, doing a “downward dog” stretch.

06/14/2023
What Is Fascia? Experts Explain the Tissue That’s Crucial to Preventing Pain~ MERYL DAVIDS LANDAUPUBLISHED: JAN 30, 2023
02/07/2023

What Is Fascia? Experts Explain the Tissue That’s Crucial to Preventing Pain

~ MERYL DAVIDS LANDAU

PUBLISHED: JAN 30, 2023

Plus, three ways to treat fascia for pain relief.

I am so grateful for each and every one of you who I’ve had the opportunity to meet, to work with, and to evolve with th...
01/01/2022

I am so grateful for each and every one of you who I’ve had the opportunity to meet, to work with, and to evolve with this year. Your curiosity, your trust in me and yourselves and your support throughout this year and it’s many obstacles has meant more to me than you can know.

May 2022 be just as rewarding through the many inevitable challenges and may we continue together.

Happy New Year!




I am so honoured that clients like Debbie consistently put their trust in my hands. Here is her full review:💬“Hana is am...
10/24/2021

I am so honoured that clients like Debbie consistently put their trust in my hands. Here is her full review:

💬“Hana is amazing and very good at what she does!

💬“I first went to Hana in 2019 to hopefully help me with sciatica pain - I was in constant horrible pain. After the assessment, she set up a plan for my needs and we started working together - I was surprised at first when we’d stop exercising if I felt any pain. This was amazing because I would have quit altogether if the pain got worse. Eventually, with Hana's guidance and direction, I was able to do all exercises without pain. Hana went above and beyond and provided me with everything I needed to ensure the sciatica pain never came back.

💬“It's been almost 3 years and I am still pain free!!

💬“Recently, I went back to Hana for FST sessions and OMG it's amazing! There is no greater feeling than getting a good stretch and letting all the tension in my body just melt away.

💬“Hana listens to her clients and really cares about them - she provides you with everything you need such as tips & tricks to continue to live a pain free life.

💬“Whether you are looking for personal training or a good stretch, Hana is the best!”

My heart is full! It is clients, like Debbie, who take ownership of their own health, whether it be solely with me, with my help and then on their own, that help make this work so rewarding.

What aches and pains are you looking to overcome? Comment below 👇

Happy ThanksgivingMay your day be a joyous one celebrating with family and friends.                                     ...
10/11/2021

Happy Thanksgiving

May your day be a joyous one celebrating with family and friends.

🧡 Today, September 30, is Canada’s first National Day of Truth and Reconciliation. 🪶It is a day to honour the Indigenous...
09/30/2021

🧡 Today, September 30, is Canada’s first National Day of Truth and Reconciliation.

🪶It is a day to honour the Indigenous children who were forcibly taken away from their families through the Residential School system. It is a day to raise awareness about the struggles that Indigenous communities have faced and the violence and inter generational impacts Indigenous communities still face.

🕊It is also a day to for settled Canadians to reflect on Canada’s past with open hearts, to learn, to read, to listen and to hear in order to create understanding and empathy. Today is the beginning of learning how to walk alongside our indigenous communities in harmony and solidarity.

🍃Here are a few accounts to follow to begin your journey:

❓Do you have any accounts we should follow? Drop them below 👇

One simple word change.🤔Did it affect meaning? Did it affect mindset?🥾My husband had a drill sergeant & physical trainin...
09/29/2021

One simple word change.

🤔Did it affect meaning? Did it affect mindset?

🥾My husband had a drill sergeant & physical training coach who used to yell at the troop, when he’d push them to their physical limits, “Remember, you’re doing this to yourselves!” I picked up the expression jokingly during one of my bootcamp classes a few years ago.

🚶‍♀️It’s true they were; they were there by by their own doing. They could walk away any time. It was their choice to be there.

💡I quickly realized that fitness, mobility, movement, manual therapy (and a whole host of other things) wasn’t something we needed to do to ourselves. That was punishment. It was something we needed to do FOR ourselves.

💖And so, I changed the expression. Don’t we all want to do something for ourselves? Isn’t it actually an act of self kindness to push yourself physically? Mentally? Emotionally? Spiritually, even?

What challenging things do you want to do FOR yourself? Comment below 👇

Did you know you can actually bring more oxygen to your body by breathing less?🤔Wait, how is that possible? Isn’t more o...
09/02/2021

Did you know you can actually bring more oxygen to your body by breathing less?

🤔Wait, how is that possible? Isn’t more oxygen better?

Not exactly. Taking in oxygen isn’t just about getting it into the lungs. It then has to be carried by the blood, delivered to our vital organs + muscles, exchanged for waste (Co2 + H2O), and finally breathed out. The exchange is important!

🔁So how do they trade places in the blood?

Carbon dioxide, a waste byproduct of various muscle + organ functions, acts as a trigger to release oxygen from blood. When Co2 ↗️ rises in the blood, O2 ↘️ is released into the tissues. If Co2 is low, blood holds on👩‍🍼to O2, and less is released.

👄Let’s look at mouth breathing and why it hinders blood gas exchange.

When we mouth breathe we are actually "over breathing”. By over breathing, we saturate our blood with oxygen and reduce the amount of Co2 it can hold - which results in less O2 being released to tissues and organs.

👃By nasal breathing, our breath slows; we breathe less. This causes the blood to retain higher carbon dioxide. This retention triggers the desired blood gas exchange, which results in greater oxygenation of tissues + organs.

Better breathing is less breathing. Less breathing triggers blood gas exchange. Breathe less for more oxygen!

What did you find the most surprising? Comment below 👇

08/11/2021

Good posture isn’t just about standing straight.

We’ve all heard it.
🚶‍♀️Don’t slouch.
🧍‍♂️Stand straight.
🤷‍♀️Keep your shoulders back.
🧑‍💻Hold your head high.
🙅Don’t rest on one leg.
🧍‍♂️Don’t lock your knees.
The list goes on…

Yet we still aren’t able to maintain this ideal. It feels awkward, unnatural and sometimes even painful. And as we age, this seems to get worse. So what’s going on? How do we get and maintain better posture that feels easy?

1️⃣First, we have to remember that the things we do daily will affect our posture; we’re likely doing more to hinder our best posture than we are to maintain it. Correcting the unwanted once, isn’t enough to affect change.

Things that can affect posture:
🕸Tight fascia
💪Resting muscle tone and strength
🫁The way we breathe
😫Stress, anxiety and mental well-being
➕and more!

⚖️Posture is about balance!
At Unwind, I help you manage all of these factors. We tailor small changes specific to your needs to create big impact. I want you to move freely and stand in your best posture, pain free, strong and easy.

Need help? Claim your free discovery call today!


07/23/2021

🎉We are so excited to be partnering with Fiat Farm in Russell on their Nourish the Hungry Campaign through the end of July!

🥩With your help, Fiat Farm has committed shares of their pasture raised meats to support Cornerstone Housing for Women..

🌎Following the Earth Care, People Care, Fare Share ethics of Permaculture, we are asking you to sponsor a portion of pork, beef or chicken to help share the abundance of Fiat Farm.

🕸At Unwind, we feel strongly that just as in farming, where everything is connected and all the parts work in harmony; so too, it is in our bodies. Everything is connected and OUR needs to work in harmony to be at its best.

This is why I am so excited to partner with Meghann and Nic!

With every sponsorship of at least $25 you will automatically receive $25 towards your first stretch at Unwind. This is my way of giving back.

🤲 Sponsor $25 + 🙏Get $25!

It’s that easy!

❤️Let’s show how our community can move from a culture of fear and scarcity to one of love and abundance.

Click the link in bio👆



🕸Experience is in your Fascia. Since our fascia (connective tissues) is highly sensory, it actually actually creates a w...
07/19/2021

🕸Experience is in your Fascia. Since our fascia (connective tissues) is highly sensory, it actually actually creates a web of movement memories!

✨Every time we repeatedly move in the same way we create a memory of that movement. Repeat this and we have a pattern created by experience.

🤾‍♀️This is fantastic for grooving patterns like learning to walk, throwing, running, or playing any sport. We want this kind of adaptation.

🧑‍🦯However, we can also create maladaptive patterns in our fascia. Patterns that don’t help us in our lives can be text neck, limping, shuffling our feet, dowagers hump and a whole host of postural concerns. These “experiences” that contribute, can be repeatedly carrying a bag over your shoulder, sitting all day or avoiding pain.

💆With regular preventative and rehabilitative care like private movement coaching and fascia stretch therapy, you can remain in peak condition for whatever life throws at you.

👉What experiences is your fascia holding onto?

📇Book your free consult today to explore how we can help. DM or link in bio.

07/12/2021

💫Motion is lotion.

🙋‍♀️If you’ve ever trained with me, been stretched by me or worked with me in any capacity; you may have heard me say this. But why exactly? And why does it matter to YOU?

🩸For the most part, when we get injured, our blood supply brings healing nutrients to the injured area (think of a cut, bruise or even a sprained ankle). While there are benefits to speeding up blood flow; whether we rest or we move, those injuries still heal.

🦴However, this is NOT the case for our cartilage (which is the slick gliding surface of our bone joints). Our cartilage receives little to no blood supply!

🥚Instead, healing nutrition is provided by proteins in our synovial fluid which lubricates our joints and keeps them healthy. And the only way to get this fluid into the joint space is to move!

🚶‍♂️So if you want to heal or simply protect your joints, keep moving.

💫Or as they say… move it or lose it!

Need help after an injury? Or just want to start moving again? Click the link in bio for your free discovery call 👆

07/09/2021

So you’re thinking you might want to get fitter, reduce the pain of aging. Yet, you have a hard time making progress on your own. You may have started and stopped many times. So how do we stick to it and make it last?

🔑The key is to find your why.

🤔What is your goal in general? For most people it is to lose a bit of weight. What is your true motivation? And how do you figure it out?

🤨What is it you want to accomplish or overcome? Do you want to walk the golf course, climb the stairs, pick up your kids, play on the floor with your grandkids?

☺️Now imagine what your life looks like after you’ve achieved your goals. Are you active like you used to be or better than ever? Picture yourself!

🤯What does life look like if DON’T achieve your goals? Does it stay the same or get worse?

👩‍👧‍👧👵🏻Who else is affected? Do you have someone you need to care for: kids, grandkids, elderly parents, a sick spouse? Can you truly be there for them if you don’t take care of yourself first?

🚧What are your barriers (ahem, excuses)?
⏱Time = taking care of others, work, cooking, cleaning, socializing?
🥱Tired = not fit enough to get fit?
😫In pain = don’t know how to get fit without pain?
😰Fear = tried before and didn’t succeed?

🤸🏻All of your barriers can be overcome with guidance. I’m here to help you; simply DM the word HELP to schedule a call!

Why should you care about posture?✨The obvious reason is that you look better. For one of our most primal of instincts, ...
07/07/2021

Why should you care about posture?

✨The obvious reason is that you look better. For one of our most primal of instincts, healthy posture signifies strength, beauty and youth; it helps us attract a suitable mate! But there’s more to posture than just looks…

✨We’ve all seen the way some of our elderly walk: hunched over, stepping cautiously, often with a cane or walker. So how does this begin?

✨Let’s start with a subtle head forward position, slightly rounded shoulders, a gentle bend in the hips (left pic).

✨Left unattended, postural changes affect balance and our ability to move effectively. (Your head weighs about 11 lb. No wonder your whole body compensates!) Further, posture can affect our ability to breathe well, correctly digest our food and maintain bladder and bowel function.

And this ☝️ is why you should care about your posture! At its optimal, your posture helps your body function at its best, so as to make movement effortless and pain free!

💫With stretch therapy, some simple exercises and correct breathing you can improve your posture, your balance, and your vitality!

Don’t ignore your posture; book your assessment today! Link in bio 👆

WORDS MATTER!I’ve often heard clients make catastrophic statements like, “I’ll have this issue for the rest of my life.”...
07/02/2021

WORDS MATTER!

I’ve often heard clients make catastrophic statements like, “I’ll have this issue for the rest of my life.” or “I was told this will heal but will probably come back.”

It pains me to hear clients relay injury stories of being stuck with a narrative of permanence, instead of hope for healing. Often this comes from a practitioner who has not chosen their words carefully or from the patient interpreting medical terminology as something worse than it is.

Let me state this here and now: THERE IS ALWAYS HOPE FOR HEALING!

The body is DESIGNED to heal itself, it is designed to recover. We are resilient beings with mechanisms for health that are FAR superior to anything that we can design. The human brain for example, processes 11 million bits of information from the body PER SECOND! Why are we so confident to think we know better?

To anyone with a diagnosis: please question whether this is really “forever” or “just for now”. Ask what your medical findings ACTUALLY MEAN for your symptoms. Remember: you are more than just a diagnosis.

If you’re not sure how to help your body recover, seek the advice of a practitioner skilled in aiding recovery and movement. Link in bio 👆

YOU ARE NOT BROKEN

Wishing you and your family a wonderful Canada Day!Take this time to enjoy the day, and to breathe in the fresh air, to ...
07/01/2021

Wishing you and your family a wonderful Canada Day!

Take this time to enjoy the day, and to breathe in the fresh air, to move your body a little or a lot and to let your body unwind from all of this year's stress. Life is good!

06/30/2021

Lacrosse ball or tune-up ball? Is one better than the other?

Once again… it depends!

I actually like both options. Each has its own merits.

For rolling the feet for example, I like to use a softer ball first to prime the arch and then follow up with a lacrosse ball to release those stubborn knots.

Why roll at all?

We want to release any tension that may be causing restrictions in the way your muscles fire. These restrictions can be the source of incorrect movement patterns that eventually cause pain and lack of mobility. We all have a reason to move, right?

Kids, grandkids, sports, getting up and down off the toilet… you name your reason!

Ultimately, to which ball you use (where and why) is a choice, based on personal preference, past experience and familiarity.

So stay mobile, keep your muscles functioning and get moving! Your body (and those you love) will love you for it.

Not sure when and why to apply various mobility and release techniques? DM for a free consult 👆

06/25/2021

Wanna feel this good?
This was on a lunch break during my first Fascial Stretch Therapy course. We each had a chance to stretch each other and were feeling goooooood!
DM me now to book your stretch!



Ed came in with a frozen shoulder.His first session didn’t yield much movement. We simply focussed on releasing tension ...
06/22/2021

Ed came in with a frozen shoulder.

His first session didn’t yield much movement. We simply focussed on releasing tension in other parts of the body and created gentle movements that would coax his whole body to relax and bring his tension levels down from high alert.

In the following days he was scheduled for some imaging to ensure there were no tears or anything insidious that would prevent further stretching. His next session followed after we had the “all clear” to proceed.

Each time Ed came in we’d gently work on and around the shoulder, as well as the rest of the body, (including legs and hips!). In all, Ed took advantage of 6 more Fascia Stretch Therapy (FST™) sessions, gradually easing restrictions and regaining range of motion.

Just in time! Ed is excited to play golf again.

What would you do with better range of motion and less tightness in your body?

DM us for your introductory stretch today! Link in bio👆

Have you ever said this? “I can’t stretch because I don’t have time”. “I really need to just finish this task and then I...
06/18/2021

Have you ever said this? “I can’t stretch because I don’t have time”. “I really need to just finish this task and then I’ll go for that walk.” And then it get's late and you don't go, right?

⁉️What are you actually saying here?

What if you thought of movement as something you DESERVE to do for yourself instead of something you SHOULD do?

🤯When we make this tiny but massive mind shift we realize that we’ve actually been punishing ourselves (the excuse being, not completing the other task) by withholding something that our body craves, something that can be fun! What are we? A child that’s being penalized for not finishing their homework?

🤸🏻💃🕺🏽🏃Go do that thing that wakes your body up, gives you more energy and joy! 🤸 Then see how quick and effortless that other task becomes.

If you struggle to stay motivated, with your exercise goals. DM me or reach out using the link in bio. I’m here to help!

Do you have a good and bad knee? Hip? Shoulder? Elbow? Remember when you simply called them left and right?How many thin...
06/17/2021

Do you have a good and bad knee? Hip? Shoulder? Elbow? Remember when you simply called them left and right?

How many things have you tried to get relief? ⚡️Pain killers? ❄️Ice? ☄️Heat? 🧑‍🦯Braces? 💫Physio? 💆Massage? How long did you get relief for?

How many activities do you avoid because of your “bad” side?
What if you could lift your kids, grandkids, garden play, hike without worrying you’ll make it worse?

Let me help you get unstuck and unhindered by pain so you can get back to being.. well … you! -Not just for you but for those you love the most.

DM me today to see what left and right feels like, again!

What is fascia and why should you care?✨Neglected fascia can send your body into a tailspin of restrictions, tightness, ...
06/14/2021

What is fascia and why should you care?

✨Neglected fascia can send your body into a tailspin of restrictions, tightness, imbalance, poor posture, limited movement and chronic pain.

✨Fascia has been one of the most overlooked structures in the human body. Simply put, it forms a connective network throughout your body.

✨Even more importantly it is the biggest sensory organ in the body. This means it relays pain and other sensory signals between body and brain.

✨And this ☝️ is why you should care for your fascia! At its optimal, your fascia will glide, slide and move so as to make movement pain free and effortless.

If you’d like to experience fascia stretch therapy for yourself, drop a comment below or click the link in bio.

We are published! Read our latest article in the Navan Nugget on page 9 of the June issue.  Link here: https://buff.ly/2...
06/11/2021

We are published!

Read our latest article in the Navan Nugget on page 9 of the June issue.

Link here: https://buff.ly/2Jt3iwi


Navan Community Association The Original Navan Market Navan Grads The Navan Fair Dottie's Snack Bar

You will rise or fall to the occasion. Surround yourself with those who lift you up, who inspire you to improve, who you...
06/11/2021

You will rise or fall to the occasion.

Surround yourself with those who lift you up, who inspire you to improve, who you want to emulate. Seek out those with a growth mindset; you will naturally emulate them and push yourself to excel. When you want to be better at something, join others who want to be better or are already there.

The alternative? Surround yourself with sameness, with safety, with stagnation.

Instead, step through your fear and be brave enough to grow.

Who are you surrounding yourself with? Where do you want to be tomorrow?

If you need help getting started with your health and mobility journey. DM me; I’m here to help ⬆️

Don't know where to start? Pick one and be consistent.Don't know how to choose the one best suited for you? DM me; I'm h...
06/10/2021

Don't know where to start? Pick one and be consistent.

Don't know how to choose the one best suited for you?
DM me; I'm happy to help!

Address

245 Vanguard Drive (Inside CrossFit Fortis)
Ottawa, ON
K4A3V6

Opening Hours

Monday 10am - 8pm
Tuesday 8:45am - 8pm
Wednesday 8:45am - 8pm
Thursday 8:45am - 8pm
Friday 8:45am - 6:45pm

Telephone

+16138633696

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