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Self-Care Guide

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Self-Care Guide at Quiroesencia: Take care of your body and mind

Discover the secret of comprehensive self-care

Welcome to the Quiroesencia self-care guide, your wellness refuge where body and mind meet in harmony. Here we merge the effectiveness of sports massage with the serenity of yoga and deep relaxation, offering you tools to take care of yourself in a comprehensive way. In this guide, you will learn how to integrate simple but powerful practices to maximize your performance, prevent injuries and cultivate inner calm.

Why is self-care important?

Self-care is not a luxury; it is a necessity to maintain the balance between your body and mind. In a fast-paced world, taking time to take care of yourself helps you perform better in your day-to-day life, both in sports and in your personal life.

A good self-care program includes both physical and mental activities—from massage and stretching techniques to connecting with your breath through yoga. By combining these tools, you can create a lifestyle that fosters long-lasting well-being.

Sports massage: the key to optimal physical care

Our sport massage At Quiroesencia, it goes beyond muscle relief. It is a therapeutic technique that improves circulation, reduces recovery time and protects your body from long-term injuries.

How does it work?

Our expert therapists use specific techniques that work deep into the muscle tissues. Whether you train regularly or just want to stay active without discomfort, sports massage addresses:

  • Accumulated tension: Releasing muscle knots and improving flexibility.
  • Blood circulation: Helps transport nutrients and oxygen to the muscles, speeding up recovery.
  • Injury prevention: Strengthening muscles and joints.

Outstanding benefits of sports massage

  • Performance improvement: A body without tension performs at its best.
  • Faster recovery: Ideal after intense workouts.
  • Comprehensive well-being: Beyond the physical, it relieves stress and improves sleep quality.

Yoga: balance between body and mind

Our Yoga It is not just a series of postures; it is a practice that unites body, mind and breathing. At Quiroesencia, our sessions are designed to suit athletes of all levels and ages, providing an experience that strengthens your body while calming your mind.

Physical benefits of yoga

  • Increase flexibility and balance: Perfect for preventing injuries.
  • Strengthens muscles: Especially the stabilizers, essential for any physical activity.
  • Improves posture: You will relieve chronic tension in your back and neck.

Mental benefits of yoga

  • Stress reduction: Mindfulness in each movement calms the mind.
  • Mental clarity: Ideal for making decisions and facing challenges.
  • More energy: A calm mind translates into a more vital body.

Relaxing massage: take care of your mind

The relaxing massage at Quiroesencia is a therapeutic break for your mind and body. It is not just a moment of pleasure, but a tool to restore emotional balance and release accumulated tensions.

Why is relaxing massage essential?

  • Deep relaxation: Reduces anxiety and stress.
  • Better sleep quality: Perfect for those who struggle with insomnia.
  • Strengthening the immune system: A calm body responds better to daily challenges.

Our therapists apply gentle pressure techniques and long movements that connect body and mind, creating a personalized experience that renews both your energy and your inner peace.

How to integrate these practices into your daily routine and Self-Care Guide

We know that everyday life can be hectic, but taking care of yourself doesn't have to be complicated. Here are some practical tips:

Sport massage

  • Recommended frequency: One session every two weeks if you are active, or monthly if you do not exercise regularly.
  • Self-massage: Use foam rollers to complement your sessions.

Yoga

  • Ideal time: Dedicate at least 10 minutes a day. Even a small morning practice can transform your day.
  • Combine practices: Integrate deep breathing with gentle postures to start or end your day with energy.

Relaxing massage

  • Give yourself a moment: A monthly session is ideal for disconnecting from everyday stress.
  • Mini-sessions: If you don't have time, set aside 5 minutes to apply pressure to your temples or neck and release accumulated tension.

Book your experience at Quiroesencia

Now that you know the benefits of self-care, we invite you to experience first-hand what Quiroesencia can do for you. Whether you choose a sports massage, a relaxing massage, or a yoga session, each experience is designed to elevate your physical and mental well-being.

Make your reservation today and take the first step towards conscious and effective self-care!

At Quiroesencia, we believe that balance between body and mind is the key to a fulfilling life. Sports massage, yoga and relaxing massage are not just tools, but paths to lasting transformation.

Remember: taking care of yourself is not a luxury, it is an investment in your best version. We are here to accompany you on this journey.

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Opinions of our clients

"I found out about Julio through a friend who lives in Granada and after talking to him a bit about my injuries, he recommended that I travel to Granada to spend time with Julio. At that time, I had already been out of work for almost 2 years, due to injuries. I had chronic tendonitis in both elbows, an unexplained problem in the neck area that caused balance and head movement problems and last year I had surgery on both shoulders for subacromial decompression. I traveled from Ireland and spent 4 months in Granada with Julio. Julio was the first professional who did not want to treat the injuries I had. He wanted to find the root of the problem. He reactivated the disabled or dead muscles, he adjusted my vertebrae, spine and hip. He uses a mixture of precision and strength in his massages which produced absolutely incredible results.He gave me a comprehensive exercise program to maintain this progression and educated me on the relationship between pain and the source of that pain. I cannot compare Julio to any other professional because there is no one who does what he can do. It's like having an osteopath, physical therapist, chiropractor, massage therapist, acupuncturist in one. Since I returned to Ireland, I have spoken to Julio many times via video, each time he teaches me new self-care techniques. I'm back to work. I continue to manage injuries with what Julio taught me and now I have my life to live. Without the chronic pain. This is all thanks to Julio."
John Perez★★★★★
"I had severe neck and back pain but the results of the treatment have been great, it's a pity that I can't follow the time guidelines that he recommends for sessions because I don't live in Granada. But I feel like new and I can do my job in the hospitality industry. I thank you because before it was impossible for me to live without pain."
Dolores Mosquera★★★★★
"Like many others, I found Julio through a friend of mine who has been suffering from back pain and has had great results. I work as a nurse. My job involves lifting often overweight patients. At times this job brought me many back problems. Until I met Julio, I didn't think there was another way to solve my problem other than traditional medicine. After a few sessions with him, I already feel better. Many times I arrive with back pain but I am back on my feet without pain after the session. I couldn't be more grateful to have met this person. Thank you very much Julio. An eternally grateful patient."
Ion Mocanu★★★★★
"I booked a session at Quiroesencia on the recommendation of a friend. He helped me recover from a herniated disc in my lower back after others had failed. Not only that, over more than half a dozen sessions he also identified and solved other problems that were the result of my back injury or prevented me from healing properly. He has guided me through exercises and practices to prevent my problems from returning. Two years later I am still much better than when I started and I have Quiroesencia to thank for that."
Alex Pennock★★★★★
"I do a lot of sports and flamenco and since I've been with Quiroesencia, everything is back where it should be. I've noticed a great improvement, muscle recovery is faster, my body responds better, I notice how my body position changes, and the pain is decreasing. So, thank you very much!!"
Patricia Rodriguez★★★★★
"I have been suffering from back pain for many years and going from physical therapist to physical therapist. It was a relief for me to find Julio because my back has improved a lot. He does not focus solely on the muscle in the painful area specifically, but rather understands the body as a whole and observes the different areas of the body (legs, hips, collarbones, etc.) that can cause that pain. I am very happy with his work."
Maite Lumbier★★★★★
"I was diagnosed with a microfracture in the coccyx and coccydynia (inflammation in the coccyx area). I could not sit down from the pain and the solution that the doctors gave me was surgical intervention or infiltration. After asking around, I got Julio's number and I made an appointment for a massage session. In a couple of sessions, I began to feel great relief in the affected area and after a while I could sit down and the pain subsided until it disappeared. There is no better feeling than not feeling pain. I feel very happy."
Jenny Campos★★★★★

Opinions of our clients

David O'Brien
"I found out about Julio through a friend who lives in Granada and after talking to him a bit about my injuries, he recommended that I travel to Granada to spend time with Julio. At that time, I had already been out of work for almost 2 years, due to injuries. I had chronic tendonitis in both elbows, an unexplained problem in the neck area that caused balance and head movement problems and last year I had surgery on both shoulders for subacromial decompression. I traveled from Ireland and spent 4 months in Granada with Julio. Julio was the first professional who did not want to treat the injuries I had. He wanted to find the root of the problem. He reactivated the disabled or dead muscles, he adjusted my vertebrae, spine and hip. He uses a mixture of precision and strength in his massages which produced absolutely incredible results.He gave me a comprehensive exercise program to maintain this progression and educated me on the relationship between pain and the source of that pain. I cannot compare Julio to any other professional because there is no one who does what he can do. It's like having an osteopath, physical therapist, chiropractor, massage therapist, acupuncturist in one. Since I returned to Ireland, I have spoken to Julio many times via video, each time he teaches me new self-care techniques. I'm back to work. I continue to manage injuries with what Julio taught me and now I have my life to live. Without the chronic pain. This is all thanks to Julio."
Dolores Mosquera
"I had severe neck and back pain but the results of the treatment have been great, it's a pity that I can't follow the time guidelines that he recommends for sessions because I don't live in Granada. But I feel like new and I can do my job in the hospitality industry. I thank you because before it was impossible for me to live without pain."
Ion Mocanu
"Like many others, I found Julio through a friend of mine who has been suffering from back pain and has had great results. I work as a nurse. My job involves lifting often overweight patients. At times this job brought me many back problems. Until I met Julio, I didn't think there was another way to solve my problem other than traditional medicine. After a few sessions with him, I already feel better. Many times I arrive with back pain but I am back on my feet without pain after the session. I couldn't be more grateful to have met this person. Thank you very much Julio. An eternally grateful patient."
Alex Pennock
"I booked a session at Quiroesencia on the recommendation of a friend. He helped me recover from a herniated disc in my lower back after others had failed. Not only that, over more than half a dozen sessions he also identified and solved other problems that were the result of my back injury or prevented me from healing properly. He has guided me through exercises and practices to prevent my problems from returning. Two years later I am still much better than when I started and I have Quiroesencia to thank for that."
Patricia Rodriguez
"I do a lot of sports and flamenco and since I've been with Quiroesencia, everything is back where it should be. I've noticed a great improvement, muscle recovery is faster, my body responds better, I notice how my body position changes, and the pain is decreasing. So, thank you very much!!"
Maite Lumbier
"I have been suffering from back pain for many years and going from physical therapist to physical therapist. It was a relief for me to find Julio because my back has improved a lot. He does not focus solely on the muscle in the painful area specifically, but rather understands the body as a whole and observes the different areas of the body (legs, hips, collarbones, etc.) that can cause that pain. I am very happy with his work."
Jenny Campos
"I was diagnosed with a microfracture in the coccyx and coccydynia (inflammation in the coccyx area). I could not sit down from the pain and the solution that the doctors gave me was surgical intervention or infiltration. After asking around, I got Julio's number and I made an appointment for a massage session. In a couple of sessions, I began to feel great relief in the affected area and after a while I could sit down and the pain subsided until it disappeared. There is no better feeling than not feeling pain. I feel very happy."
Quiroesencia Yoga and Massage Center Granada
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Contact information

Schedule:
Monday 17:00 – 20:00

Tuesday – Saturday 9:00 – 14:00 and 17:00 – 20:00

*To book an appointment within 24 hours, or if the service you are looking for is not available, please contact us by phone or WhatsApp

Where to find us

Quiroesencia yoga, massage, and osteopathy Granada

C. San Jerónimo, 48, local, Center, 18001 Granada
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