Acupuncture and trigger point dry needling relieve muscle tension and pain by relaxing tight muscle fibers, improving circulation, calming the nervous system, reducing inflammation, and restoring healthy movement—addressing both the symptoms and their underlying causes. To help prolong the results of acupuncture treatments, Kelly highly recommends paying attention to the following points:
 

• Maintain healthy circulation through daily exercise and stretching. Cardiovascular exercise is important, and stretching or yoga plays an equally important role in a balanced routine. When a muscle group is used repetitively over time, it becomes harder for the muscles to fully relax. Muscles have memory and can store stress and tension that are not easily released through sleep or brief post-exercise stretching. Therefore, dedicated and thorough stretching is strongly recommended.

  • i.e. marathon running, overuse of any group of muscles​
     

• For those who lift weights, overextension and overexertion can easily trigger a “stress signal” in the muscles, similar to overuse. Always counter-stretch the repetitive movements performed during gym workouts to help restore muscle balance and prevent tension buildup. For a gentler and safer approach, Kelly recommends focusing on higher repetitions instead of increasing dumbbell weight.

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• Always use a warm compress and avoid cold compresses. Cold can temporarily reduce nerve conduction, dull pain signals, and slow plus freeze the circulation. Never do cold compresses on chronic pain.

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General Guidelines

Muscle endurance & joint-friendly training

* 12–20+ reps per set without weights
* Ideal for beginners, rehabilitation, acupuncture clients, and those with chronic tension or pain
 

Muscle tone & balanced strength

* 8-12 reps per set
* light weight up to 15-20lbs

Maximum strength
* 1–5 reps per set
* heavy weight (not recommended for small to medium built, as this may easily lead to joint and cartilage issues, etc.)

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Increase dumbbell weight by no more than 5–10% at a time.
 

Example:

• Week 1: 50 reps per exercise

• Week 2:  100 reps per exercise
  Week 3: 5 lb × 8-10 reps (or begin with your lowest limit)

• Week 4: 5 lb × 12–15 reps

• Week 5: 8 lb × 8–10 reps

• Week 6: 8 lb x 12-15 reps

• Week 7: 10 lb x 8-10 reps

• Week 8: 10 lb x 12-15 reps

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Protein intake needs increase with age for muscle training due to anabolic resistance—older muscles respond less efficiently to protein and resistance training.

TCM - The following guidelines apply to individuals with normal digestive function and no issues such as indigestion, loose stools, constipation, or other gastrointestinal concerns. Please note that any digestive issues can significantly affect the body’s rate of digestion and nutrient absorption.

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Recommended daily protein intake - grams of protein per kg of body weight per day.

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30–39 yrs old - 2.0 g of protein/kg/day

40–49 yrs old - 2.2 g of protein/kg/day

50–64 yrs old - 2.4 g of protein/kg/day

65+    yrs old - 2.6 g of protein/kg/day

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i.e.:  40yo who weights 45kg will require 45kg x 2.2g of protein per day = 99g of protein

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Recommended Protein Intake by Age (Without weight training)

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• Children (4-8 years): 19g/day.

• Children (9-13 years): 34g/day.

• Teens (14-18 years): ~46g (girls) / ~52g (boys).

• Adults (19-65 years): ~0.8g per kg per day

  • Female who is on regular menstruation cycle should do 1 gram per kg per day

• Older Adults (65+): 1 to 1.2g per kg per day to slow muscle loss