Tranquility By Heather T

Sciatica acting up? Try the Figure 4 stretch at home.

This simple stretch targets the glutes and outer hip, which can become tight and contribute to discomfort around the sciatic nerve.

How to do it:

1. Lie on your back with both knees bent.
2. Cross one ankle over the opposite thigh, creating a “4.”
3. Reach behind the thigh of the leg on the floor.
4. Gently pull that thigh toward your chest until you feel a comfortable stretch in your hip and glute.
5. Hold for 20–30 seconds, breathing slowly.
6. Release and repeat on the other side. Try 2–3 rounds per side.

You should feel a gentle stretch—not sharp pain or increasing tingling/numbness. Stop if your symptoms get worse.

Save this post so you have it when your back or sciatic pain starts acting up!

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Got a Knot Between Your Shoulder Blade and Spine?

Try this simple self-hug stretch:

1. Sit or stand tall.
2. Cross your arms and place each hand on the opposite shoulder.
3. Gently pull your elbows forward while rounding your upper back.
4. Breathe deeply and hold for 20–30 seconds.
5. Repeat 2–3 times.

You should feel a gentle stretch between your shoulder blades—not pain, numbness, or tingling.

Save this post and give it a try the next time your upper back feels tight!

Tranquility by Heather
Pain Management | Myofascial Release | Trigger Point Therapy
www.tranquilitybyheathert.com

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🚨 PROFESSIONAL BOUNDARIES MATTER 🚨

Just a friendly reminder: Tranquility by Heather is a licensed, professional massage therapy practice.

My services are strictly therapeutic and wellness-focused, specializing in pain management, myofascial release, trigger point therapy, and therapeutic massage.

I recently had someone contact me asking for sexual services. To be very clear: that is not what I offer, and it never will be.

Please respect my profession, my business, and my boundaries. I’m here to help people feel better, move better, and live with less pain. 💆‍♀️

Thank you to all of my respectful clients who understand and appreciate the difference. ❤️

Licensed. Professional. Therapeutic. No exceptions

Hi neighbors! I'm Heather, a licensed massage therapist and owner of Tranquility by Heather. I specialize in therapeutic massage focused on pain relief, including myofascial release, trigger point therapy, and helping with chronic muscle tension, neck/back pain, headaches, and stress.

I have offices in Columbia, Catonsville, and Crofton. I also offer mobile massage if you'd rather relax in the comfort of your own home.

If you've been putting off taking care of those aches and pains, I'd love to help you feel your best!

🌿 Book online: www.tranquilitybyheathert.com⁠�
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This is a first. We have a John claiming to be a vigilante. If you don't know what his acronym means, please Google it. I will not put those words on my page. I had to point out to him that he was committing a crime. So, by his logic, he is committing a crime to catch others in crime. The mental gymnastics got me this early in the morning. 🤦‍♀️🤦‍♀️

Happy 250th Birthday, America! 🇺🇸❤️🤍💙

Today we celebrate 250 years of resilience, freedom, and the spirit that continues to unite us. As we gather with family and friends, let's take a moment to appreciate those who came before us, those who serve our country today, and the communities that make this nation so special.

Wishing everyone a safe, joyful, and unforgettable Independence Day filled with gratitude, laughter, and celebration. Here's to honoring our past while looking forward to an even brighter future.

Happy 4th of July! 🎆✨

Results like this are why I love what I do. 💜

There's nothing more rewarding than hearing a client tell me they're moving better, feeling less pain, and that even their physical therapist noticed the difference.

When your massage isn't just relaxing—but actually helps restore movement, reduce muscle tension, and complements your physical therapy—that's the goal.

Every session is tailored to your body, whether you're dealing with chronic pain, injuries, tight fascia, sciatica, frozen shoulder, TMJ, migraines, or everyday muscle tension.

Thank you to my amazing client for trusting me with your healing journey. Messages like this remind me why I do what I do. 🫶

✨ Ready to feel the difference? Book your appointment today and let's get you moving pain-free.

Happy Father's Day to all the amazing dads, stepdads, grandfathers, father figures, and mentors who show up with strength, love, and support every day.

Today we celebrate the men who work hard, sacrifice often, and lead with their hearts. Whether you're teaching life lessons, offering a helping hand, or simply being present, your impact is immeasurable.

Wishing you a day filled with appreciation, relaxation, and the love of those who matter most. You deserve it.

Happy Father's Day from Tranquility by Heather 💙