Kat McArthur Wellness LLC /Kat's Massage and Wellness

05/21/2026

Chronic Pain

05/20/2026

I am still offering weekly intelligently adapted Chair Yoga classes at the Unitarian Universalist Church of the Grand Valley. Classes include corrective exercise principles, the energetic qualities of qigong/tai chi, Feldenkrais, and self massage. Please feel free to share away.
Today we will continue balancing a mix standing and seated work, including a special focus on conditioning Internal/external rotation of the shoulder joint while working to cow-face pose-in the chair. With shoulder injuries, including a complete labral detachment in my right shoulder and GIRD Glenohumeral Internal Rotation Deficit in both shoulders due to the 'funky' articulation of my humerus in the joint, this pose is my nemesis and that's why I love it. It is challenging emotionally and physically.
The Benefits of Cow Face or Gomukhasana 🐮 (go-moo-KAHS-anna) strengths and stretches the shoulder and arms to improve ROM, enhances abdominal breathing and lung capacity, stretches intercostal muscles, lengthens the spine, stimulates the kidneys, reduces symptoms of sciatica, and can help lessen anxiety.
Please note, class schedule changes for upcoming late spring/summer:
NO CLASS on June 10th, June 24th, July 8th, July 22nd, and ALL of August. I will let you know if anything changes, or subs can be secured.
General Class Reminders:
Chair yoga is safe for those new to yoga or with mobility issues. Some of my class themes are centered around functional fitness, balance, shoulder health, lymphatic flow, while incorporating aspects of qigong and self massage. Class is primarily facilitated in the chair with some standing opportunities/variations, still using the chair or wall for support.
Housekeeping: Check-in is at 9-9:10: If there is no office staff available, the front outside doors will need to be locked at 9:15 for security purposes. Coming early allows time to check-in and greet others, settle into your seat, and get the props needed for the class.
Bathrooms: There are bathrooms located down the hall upstairs past the sanctuary AND downstairs down the hall past the kitchen (Second door on the right)
Email Reminders: I will send weekly email reminders for class. If you no longer wish to be on this list, please reach out and let me know 🙂.
Punch Passes: $25/ 5 punch pass or $8/one class. Yoga is not associated with UU, but any extra offerings will be donated to church programming. The class pass can also be used for Maya's chair yoga classes offered on Tuesdays at 12pm

05/15/2026

Let’s support our lymph system! I start my day stimulating 7 Specific lymph node areas, jumping up and down, and moving my spine in 6 directions using qigong and yoga movements. I go swimming once-a-week and use the jets to massage my abdominal regions (as over 50%) of our lymph nodes reside here. This helps with debloating and digestion.

🌿 HOW TO CHOOSE THE RIGHT LYMPHATIC TOOLS

A Clinical Guide (No Brands Needed)

Not all “wellness tools” support the lymphatic system correctly.

The lymphatic system is not a muscle.
It is a fluid-based transport network that responds to:

• Gentle stretch
• Rhythmic pressure change
• Muscle contraction
• Deep diaphragmatic breathing
• Nervous system regulation

More intensity does not mean more benefit.

Let’s break down how to choose wisely — anywhere in the world.

🥥 1️⃣ HOW TO CHOOSE THE RIGHT DRY BRUSH

Lymphatic capillaries sit just beneath the skin.

Dry brushing works through superficial stimulation, not force.

✔ Look For:

• Natural bristles
• Medium firmness (not sharp or painful)
• Comfortable grip
• Even bristle density

❌ Avoid:

• Plastic or synthetic bristles
• Extremely stiff brushes
• Skin trauma, broken capillaries, or prolonged redness

🔬 Why:

Lymph vessels respond to gentle stretch and skin movement.
Aggression may increase inflammation rather than improve flow.

⚡ 2️⃣ HOW TO CHOOSE A VIBRATION PLATE

Vibration plates work through oscillation — creating rhythmic pressure changes in tissue.

For lymphatic support, we are not training for muscle hypertrophy.
We are encouraging fluid movement.

✔ Look For:

• Adjustable speed settings
• Lower frequency options
• Stable platform
• Smooth oscillation (not violent shaking)

🔬 Ideal Feel:

You should feel:
• Warmth
• Mild muscle activation
• Gentle stimulation

You should NOT feel:
• Teeth rattling
• Head pressure
• Dizziness
• Nervous system agitation

If it feels aggressive, it’s too aggressive.

🟢 3️⃣ HOW TO CHOOSE A REBOUNDER

Rebounding supports lymph through gravitational change, not height.

Even gentle bouncing shifts pressure gradients.

✔ Look For:

• Strong, flexible mat
• Stable frame
• Smooth bounce
• Optional support handle

🔬 Key Principle:

Small, rhythmic bouncing is sufficient.

You do not need:
• High jumps
• Intense cardio
• Exhaustion

Consistency is more important than intensity.

🧦 4️⃣ HOW TO CHOOSE COMPRESSION (If Tolerated)

Compression works by increasing interstitial pressure to support venous and lymph return.

✔ Look For:

• Proper measurement (never guess sizing)
• Graduated compression
• Medical-grade quality

❌ Stop Immediately If:

• Bruising develops
• Numbness occurs
• Pain increases
• Skin discoloration appears

Compression should support circulation — not injure capillaries.

🌬 5️⃣ THE MOST POWERFUL TOOL: BREATHING

Deep diaphragmatic breathing stimulates the thoracic duct — the body’s largest lymphatic vessel.

It:
• Changes pressure within the abdomen
• Assists venous return
• Supports parasympathetic activation

It costs nothing.
It is globally accessible.
It is foundational.

🧠 THE NERVOUS SYSTEM FACTOR

The lymphatic system is influenced by autonomic tone.

If the nervous system is highly stressed:

Aggressive stimulation may cause:
• Anxiety
• Racing heart
• Headaches
• Insomnia
• Fatigue spikes

Start gently.
Lymph flow improves best in a calm body.

🔬 START LOW & BUILD SLOW

Beginner framework:

Week 1:
• 3–5 minutes vibration
• 3 minutes gentle rebounding
• Light dry brushing

Week 2:
Gradually increase duration if well tolerated.

Never begin with 20–30 minutes.

Consistency > intensity.

🌡 CHECK YOUR FOUNDATIONS FIRST

Before adding tools, ask:

• Am I hydrated?
• Are bowels moving daily?
• Is sleep adequate?
• Is inflammation controlled?

Tools amplify what is already happening in the body.

If inflammation is high, start slower.

🚫 WHEN TO PAUSE OR SEEK MEDICAL GUIDANCE

Avoid or consult your healthcare provider if you have:

• Active infection with fever
• Deep vein thrombosis (DVT)
• Severe uncontrolled heart failure
• Severe kidney failure
• Recent surgery without clearance
• Unexplained swelling
• Active cancer without medical supervision

Safety always comes first.

🧬 CONNECTIVE TISSUE CONSIDERATIONS

If you experience:

• Easy bruising
• Varicose veins
• Hypermobility
• Fragile capillaries

You may require gentler protocols.

More pressure is not always better.

🧭 HOW TO KNOW A TOOL IS RIGHT FOR YOU

After use, you should feel:

✔ Lighter
✔ Warmer
✔ Calm
✔ Slightly energized

You should not feel:

✖ Inflamed
✖ Exhausted
✖ Dizzy
✖ Bruised
✖ Agitated

The right tool is the one your body tolerates consistently.

🌿 FINAL THOUGHT

Lymphatic support is about rhythm, gentleness, and consistency.

Tools support flow.
They do not replace:

• Nutrition
• Liver support
• Gut health
• Sleep
• Nervous system regulation

The goal is not to force detox.
The goal is to restore physiological flow.

📌 Disclaimer

This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, exercise, or health regimen.

05/14/2026

Grand Valley Yoga Fest is coming up soon! 100% of proceeds are donated to mental health and su***de prevention programs in the Grand Valley. This is a cause close to my heart personally as a attempted su***de survivor in my teens and having family members living with severe mental illnesses. Statistically, many of us will face a mental health crisis in our lives. Practicing mindfulness and yoga has been a pivotal part of life. If Yoga is not for you, please consider donating to this event. There are several renowned teachers and workshops covering asana, mindfulness, and philosophy. I have had the honor to conduct a workshop, volunteer and/or sponsor since 2019. With love, light, and gratitude, I highly recommend supporting this cause and non-profit.

Kat McArthur Wellness proudly sponsors Grand Valley Yoga Fest — yoga, music, and community for mental health in the Grand Valley.

05/01/2026

04/21/2026

An excellent article describing and differentiating‘lymphatic massage’ vs technique that actually drain lymph such as Vodder’s Manual Lymphatic Drainage and Chikly’s Lymphatic Drainage Therapy. Unfortunately, everyone in the wellness, bodywork, and esthetician world has jumped on the pop-culture mainstream lymph drainage bandwagon offering an assortment of lovely modalities which may shift fluid dynamics but may not actually move metabolic waste and drain lymph

04/18/2026

Some great tips to support your lymphatic system this week

🌿 8 Silent Things You Can Do for Your Lymph This Weekend

There is a quiet kind of healing your body responds to…
Not the loud, extreme, overwhelming kind — but the gentle, consistent whispers of care.

Your lymphatic system does not respond to force.
It responds to rhythm… to breath… to softness… to flow 🌿

This weekend, instead of doing more… what if you did better?

🌿 Pause First… A Gentle Check-In

Close your eyes for a moment and ask your body:

✨ Do I feel puffy or light?
✨ Heavy or flowing?
✨ Tight or relaxed?

Your body is always speaking…
Healing begins the moment you start listening 🩷

🌿 1. Breathe Deeply 🌬️

Your lymphatic system has no pump — it depends on your breath.

Deep breathing supports lymphatic movement through the thoracic duct.

✨ Inhale 4
✨ Hold 2
✨ Exhale 6

Just a few minutes can gently shift your entire system.

🌿 2. Hydrate With Intention 💧

Lymph fluid is mostly water.
When you are dehydrated, it becomes thick and sluggish.

✨ Sip throughout the day
✨ Add lemon or a pinch of sea salt

Hydration is not basic — it is healing.

🌿 3. Move Gently 🚶‍♀️

Instead of pushing your body… support it.

✨ Walk
✨ Stretch
✨ Flow

Movement stimulates lymphatic flow — but gentle always wins over force.

🌿 4. Dry Brush With Care 🌾

Your skin is part of your lymphatic system.

✨ Brush towards the heart
✨ Use light, gentle pressure
✨ Stay consistent

This supports superficial lymphatic movement.

🌿 5. Open Your Drainage Points 🤍

Before lymph can move… it needs somewhere to go.

✨ Gently stimulate above the collarbones
✨ Soft strokes down the neck

This supports your main drainage pathways — a small step with powerful impact.

🌿 6. Nourish Your Body 🥑

Your gut and lymphatic system are deeply connected.

✨ Choose whole, simple foods
✨ Reduce sugar and processed meals
✨ Eat slowly and mindfully

Less inflammation = better lymphatic flow.

🌿 7. Elevate Your Legs 🛏️

✨ Legs elevated with gentle hip support
✨ Supports lymphatic and venous return
✨ Rest is part of healing

10–15 minutes can reduce heaviness, swelling, and stagnation.

👉 Best done after opening the collarbone.

🌿 8. Choose Peace Over Pressure 🕊️

✨ Slow your pace
✨ Create quiet moments
✨ Calm your nervous system

Stress tightens lymphatic flow…
Peace allows it to move 🌿

🌿 A Gentle Reminder

As your lymphatic system starts moving, you may notice:

✨ Mild fatigue
✨ Slight headaches
✨ Increased urination

This is not your body failing…
This is your body responding 🩷

🌿 A Simple Weekend Flow

Keep it easy:

🌿 Morning: Breath + water
🌿 Midday: Movement + nourishment
🌿 Evening: Warmth + stillness

You don’t need to do everything…
Just choose a few, and do them with intention.

🌿 Final Thought ✝️

God designed your body with flow — not force.

When you slow down, you are not falling behind…
You are aligning with the way He created your body to heal.

🌿 Let’s Do This Together

Drop a 🩷 below and tell me which one you’re committing to this weekend

Disclaimer:
This article is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your diet, exercise, or health regimen.

04/06/2026

Maya Will be subbing class this Wednesday, April 8th. She teaches at 12pm Tuesdays at the same church- UUCGV. I will be back next week! Please note, class schedule changes through summer, which are also updated on my online calendar and at www.grandvalleyuu.org/calendar. Vickie Gee of Radiant Aging Yoga also offers wonderful beginner-friendly and chair yoga classes.

Join me for adaptable and transformative chair yoga each Wednesday at 9am! We'll embark on a journey of conditioning flexibility, mobility, strength, stability, and stillness (a principle from Nia Fitness), as well as practice breath-work, corrective exercise, yoga philosophy, and more 🙂 . Please contact me or UU for more info. There are also Chair Yoga classes at 12pm Tuesdays with Maya!

04/06/2026

"Hey Grand Junction! Please join Sandra Mighell (my OG Nia and Qigong teacher visiting from Wisconsin) and Jere Friedman for Awaken and Soothe the Heart ~ A Qigong Movement and Sound Bath NEXT SUNDAY, APRIL 12 at Spiral Light Sound and Meditation Center.
Ignite your heart’s passion and feel your connection to love and our shared humanity. Enjoy a gentle Qigong movement practice to awaken, soothe, and heal your heart, followed by a resonant sound bath where you can fully experience the love and compassion that resonate within you at all times.
What is Qigong? It is an ancient movement practice from China that combines gentle standing movement postures with deep breathing and mindful focus. In this event we will practice a Qigong form that is specific to balancing and healing the heart, which is the organ system in the body that houses the fire element. Qigong is fun and easy! No experience necessary!"
https://www.eventbrite.com/e/awaken-and-soothe-the-heart-a-qigong-and-sound-bath-journey-4122026-tickets-1982405458090

02/12/2026