Hydrotherapy IN THE SHOWER CONTRAST

Transcription

1 CONTRAST Hydrotherapy IN THE SHOWER This quick and easy version of contrast hydrotherapy (alternating between hot and cold water), has so many benefits!.com

2 This quick and easy version of contrast hydrotherapy (alternating between hot and cold water), has so many benefits! Just 30 seconds a day of colder water in the shower can: improve circulation increase metabolism boost mood stimulate the immune and lymphatic systems promote muscle recovery Before we dive into the how-to, here are some tips for making your hydrotherapy experience more beneficial: TEMPERATURE: Make sure you are warmed thoroughly before applying the cold Start with a narrow temperature range Make your shower warm instead of hot and/or use a lukewarm burst at the end instead of full-on cold. Listen to your body. It will naturally adapt and be able to handle wider temperature ranges over time. The wider the range, the healthier the circulation. The cold water should be invigorating and leave you feeling refreshed afterward, not chilled. If you feel chilled, you have done the cold too long and should warm back up. TIMING: Work up to seconds at a colder temperature for the cold water burst at the end. After you are comfortable here, decrease the temperature and start again at only a few seconds and work up to a should be applied for 1 minute, occasionally 2 minutes if you are very well adapted. PRECAUTIONS: Start with narrow temperature ranges (mild temperatures) if you: have trouble sensing temperature changes, as in diabetic peripheral neuropathy are reactive to temperature changes or cold water, as in Raynaud s have vascular disease (high blood pressure, atherosclerosis, peripheral artery disease, etc.) have asthma, COPD, bronchitis (chronic or acute), emphysema or reactive airway disease Avoid cold water to the chest if you: have asthma, COPD, bronchitis (chronic or acute), emphysema or reactive airway disease I ve written step-by-step instructions for using a fixed shower head and a mobile shower head.

3 Fixed Shower Head Cold Contrast Protocol STEP #1 Take a nice, hot shower. Make sure you are comfortably toasty. STEP #2 Turn the temperature dial on the shower to anywhere between lukewarm and cold. Beginners start with lukewarm. Stay at this temperature each day until you can handle it for 30 seconds or so, then begin to decrease the temperature into a colder range. STEP #3 Quickly turn around so the cold water is hitting your back. STEP #4 Move through the cold water for 5-30 seconds, covering your legs, back, arms, and abdomen. Spinning slowly with your arms crossed over your chest and moving backward and forward in the shower is a great way to accomplish this. Avoid your chest* and head. You want the vessels in your body to push blood back to the heart, so focus the cold water on areas besides the chest. A very short exposure to the cold on the chest can be ok. *If you have asthma, avoid cold water to your chest, as it will make the vessels constrict and possibly spasm, irritating your asthma. Soaking your head can be ok for more advanced hydrotherapy folks, but is often too much for beginners. Work up to this if you d like! STEP #5 Turn off the water, grab your towel, and dry off. 2

4 Mobile Shower Head Cold Contrast Protocol STEP #1 Take a nice, hot shower. Make sure you are comfortably toasty. STEP #2 Remove the shower head from its cradle and turn the temperature dial on the shower to anywhere between lukewarm and cold. Beginners start with lukewarm. Stay at this temperature each day until you can handle it for 30 seconds or so, then begin to decrease the temperature into a colder range. STEP #3 Legs Lift up your one foot* a little bit, bend over, and begin by spraying the cold water on the bottom of your foot, up the back of your calf and hamstring and on to your lower back. *only attempt this if you have good balance. If you are concerned about falling, skip the bottom of the foot and start by applying the cold water to the back of your leg. Next spray cold water on the top of the same foot, up the front of your leg and thigh to your hip crease. Repeat this process on your opposite leg. Arms Start by spraying cold water on the back of one hand, up your forearm, tricep, and shoulder to your upper back. Next, return the shower head to your fingers and spray your palm, up along the inside the same arm to the armpit and the front of your shoulder. Repeat this process on your opposite arm. Back Run the shower head for a few seconds over your upper and lower back. Lift one arm and spray along the side of your torso from hip bone to armpit. Repeat on the other side. Continued on the Next Page... 3

5 Abdomen Briefly spray cold water on your pelvis and abdomen, starting on the right side near the hip bone and continuing in a clockwise circle around your belly until you reach your starting point. Chest* (optional, and always the shortest duration of the bunch) Very briefly move the shower head up to your chest give it a quick couple seconds of cold, moving from left to right. *If you have asthma, avoid cold water to your chest, as it will make the vessels constrict and possibly spasm, irritating your asthma. STEP #4 Turn off the water, grab your towel, and dry off. Dr. Liz Tip #1: Notice how you re feeling after your dip into the cold. How is your energy level? How is your body temperature? What is your mood like? How does your body feel? Dr. Liz Tip #2: If you want to get really fancy, keep a journal of your hydrotherapy experience. Jot down notes about your feelings and the approximate temperature and time of the cold water. This way, you can track your progress and understand how your body is responding. Enjoy your invigorating adventure! 4