Sitting and Back Discomfort

As the workforce has shifted from factories to offices, the incidence of back pain has increased dramatically. Researchers blame this increase on one simple activity that we do all the time – sitting.

Our bodies were not designed to sit for long periods of time. We were made to move!
Almost everyone who sits for long periods of time will develop back pain, even with the use of an ergonomic chair. It’s not uncommon to develop other problems as well.
Surveys of office workers indicate that about half of all employees have frequent pain or stiffness in their necks and shoulders. Repetitive strain injuries like carpal tunnel syndrome are becoming more common and about 10% of keyboard users experience wrist pain or discomfort. Who would have thought that sitting could wreak such havoc on your body?
Your body needs movement to operate effectively. If you have a sedentary lifestyle or sit for most of the day, your body is going to start complaining. You have to move!
When your muscles contract, they are assisting the flow of blood and lymph fluid through your body. The muscles act as a pump. If they don’t contract regularly the blood in your extremities pools and you may get swelling of your feet and hands or those parts may just feel cold because the blood circulation is insufficient.
When you sit for long periods of time certain postural muscles, like your shoulder muscles, become overworked. These will tend to become short and tight from overuse whereas other muscles like your gluteal, abdominal and mid-back muscles, will become weak and atrophy.

Take a Microbreak -

Lean back in your chair and stretch your arms up and your legs out. Wiggle your fingers and toes. Then do circles with your ankles and wrists. Continue to reach up and back, close your eyes, smile, breathe in deeply and out slowly several times.
In the short time it takes to perform this micro break, you have released the lock of your visual and mental tasks, stretched away muscle tension built up in your hips, spine, and arms and refreshed your body with extra oxygen by expanding your rib cage. You also improved your posture as well as the circulation of blood through your legs and arms. All this in less than 30 seconds!

HELP! I'm stuck behind my desk -
If you are stuck behind a desk all day, there are a number of things you can do to keep your body healthy.
Make sure you’re using the chair to support your body. For example, most people don’t use the backrest properly to support the low back. As they sit down they aim their bottom at the middle of the seat. Then to reach the backrest they slouch backwards. Are you guilty of this? If you are, start aiming your sit bones toward the back edge of the chair as you sit down.
It’s very important to take frequent breaks. Consider this study: Researchers had subjects sit in chairs as they measured tension in their back muscles. After about twenty minutes of sitting, their back muscles started spontaneously tensing up even though the chairs were adjusted to completely support their backs!
Taking breaks will keep your muscles from tightening up.
Use the 20/20 rule: Take a twenty second break at least every twenty minutes. Use these “micro-breaks” to stand up, stretch out and take a couple of deep breaths.
If possible vary the tasks you do throughout the day so that you don’t work at one single activity for too long. For example, if your job involves typing and filing, alternate the tasks every half-hour.
Get a regular massage to help you get rid of accumulated tension, stretch out overworked and tight muscles to get your circulation going.
Lastly, be sure to exercise regularly. It is vitally important that you balance your inactivity with activity. Try some form of gentle aerobics like swimming, hiking or biking.

If you have specific health concerns consult your medical doctor.

 

The information in this newsletter is educational only and is not intended to replace the advice of your personal health care providers.

 

I bring bodywork experience and education to the massage table!

I offer you diverse and comprehensive massage therapy sessions in the comfort of your home or office. Your treatment goals are foremost and your needs will be heard and addressed. I utilize both traditional and alternative treatment techniques, and recommend self care tips and exercise options that evolve with your individual healing process. My intention is to be a facilitator in your healing process and health maintenance. I believe that within the human body is the desire and ability to be well, and through bodywork, I serve to act as a catalyst for this process.

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Heated Bamboo Massage

Bamboo has a unique energy all of its own, one that has a special magnetism; this plant emerges from the earth and grows straight and tall, as if it wants to reach the heavens. From this plant and its energy, we make our bamboo tools.

Hot Bamboo massage incorporates different lengths and diameters of bamboo sticks. Warmed smooth bamboo, is integrated into a flowing Swedish massage. It brings the warming, soothing effect of hot stone into massage without all the extra time, mess, and prep work that stone therapy brings.

Bamboo holds the heat longer than stones do. The bamboo sticks are wrapped in a heating pad to warm them. The bamboo is easily cleaned and sanitized with antibacterial wipes.

An Extension of Hands

With the bamboo sticks as an extension of the hands the therapist can easily find tension and dissolve knots and trigger points. They are used to knead and stretch muscle and fascia in all directions. The massage can go as light or as deep as necessary.

Massage lotion or oil is used with the bamboo. A twelve inch bamboo stick is used for large areas to knead the muscles and also uses a crisscross technique to stretch fascia. The shorter tools are used for small areas and deeper work. The warmth brings relaxation in a shorter time as it quickly penetrates to relax the muscles.

 

Lasting Effects

Bamboo massage is at the forefront of the massage industry, becoming the new treatment at top spas and resorts around the country. Many massage therapists are now offering bamboo massage, as I do in my local business.

This wonderful technique promotes a deep sense of well-being and delicious relaxation. Many clients report that the positive effects of the bamboo tools seem even longer lasting than deep tissue massage without the bamboo sticks.

What are some of the benefits of Heated Bamboo Massage?

·        Increases circulation

·        Flushes body of metabolic wastes (i.e., lactic acid) for faster healing time and detoxification

·        Decreases muscle spasms

·        Breaks up tissue adhesions

·        Releases endorphins to promote relaxation and pain reduction

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#Heatedbamboomassage  #Hotstone  #Massage

Benefits of Deep Tissue Massage

Deep tissue massage targets the deepest parts of the muscle tissues and tendons. This therapy also focuses on the fascia, which protects joints and muscles. Massage is ideal for people who have particular trouble areas in their bodies. Massage therapists apply slow and deliberate strokes that are less rhythmic compared to other forms of massage.
Deep-tissue massage offers a variety of emotional, biological, and physical health benefits.

1. Muscle Tension Relief

Deep tissue massage offers long term relief from muscle tension and muscle cramps. This massage is therapeutic because it focuses on the muscles that are tense. The pressure helps to relieve tension by enhancing blood circulation in the affected area.
Improved circulation helps to offer immediate relief. Muscle tension is common among people who suffer from chronic pain. The massage is an ideal way to deal with this kind of tension.

2. Toxin Release

Toxin build up is one of the main causes of degenerative diseases in human beings. Exposure to environmental chemicals can lead to toxin build up. However, we also get toxins through normal internal body processes.
Toxins can be stored in the body tissue and this can increase your risk of developing chronic diseases. Deep tissue massage helps the body to release toxins by increasing oxygen and blood circulation in the tissue.

3. Chronic Pain Reduction

Deep tissue massage has been identified as one of the most effective ways to manage chronic pain. It is also affordable compared to the prescription and over-the-counter medications that most people rely on to reduce pain. The pressure applied during this kind of massage promotes blood flow in the body, which in turn reduces inflammation. Most chronic pain is caused by inflammation.

4. Promote Scar Healing

People who have scars from injuries or surgery can use deep tissue massage to promote healing. This form of massage helps to break up the tissue that forms after injury and surgery. The scar tissue can disappear after repeated massage sessions. It works because it enhances circulation in the lymphatic system.
The pressure put on the tissues also promotes drainage in the lymphatic system. The presence of scar tissue can cause stiffness and constant pain. Deep tissue massage offers relief and it is ideal, especially if you are recovering from an accident or surgery.

5. Enhance Emotional Health

A deep tissue massage can help to promote emotional health by reducing stress levels. Stress is a part of daily life and it is considered necessary but when it gets out of hand, it can have adverse effects on your emotional and physical health. When you are stressed, your body releases cortisol.
This stress hormone is released in response to any physical or psychological stress that you face. The massage lowers the levels of stress hormones in your body. It also reduces heart rate, which goes up when you are stressed.
A massage also improves your mood and promotes relaxation because it triggers the release of serotonin and oxytocin in the body. When your serotonin levels are up, you feel happier. Hectic day-to-day activities can cause stress and this leads to tense muscles, tension headaches and bad moods. A deep tissue massage relieves the stress and lifts your mood.

#deeptissue #deeptissuemassage #massage

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Massage For CrossFit Athletes

Mobility and movement are the essential building blocks to CrossFit. Without proper movement and mobility we find ourselves unable to perform the CrossFit movements with full range of motion and pain free. There are many facets to mobility and one is ensuring that we keep our muscles in tip-top shape to keep us moving well. A great way to do that is to incorporate regular massage therapy into our training program.

Benefits of massage therapy:

 

◾Improves blood and lymph circulation

◾Improves flexibility, lengthening of fascia and muscle which increases range of motion and has the added benefit of making your muscles look more toned

◾Decreases inflammation

◾Improves respiratory functions

◾Stimulates the immune system

◾Improves lymphatic movement to break up and release toxins and helps reduce pain and inflammation in the joints and tendons

◾Decreases stress and anxiety

Self Myofascial Release

 

To a lesser degree, this offers the same benefits as massage but you can do it at home on your own. Think of it as “maintenance work” that you can do in between your massage therapy sessions.  The most common tools used are a Foam Roller and a Tennis Ball or a Lacrosse ball.  Just ask us how to use them and I’ll demonstrate them for you.  Highly recommended to make them part of your daily routine. 

Massages don’t just feel great, they also provide excellent recovery assistance for CrossFit athletes. Getting a regular massage once a month or more can help you reduce soreness and risk of injury while increasing mobility so you can perform better.

During high intensity exercise, lactic acid and general toxins from acidity increase in your muscles. Your body can naturally clear lactic acid and toxins with time and rest, however massage can help expedite the process, especially when you are working out often. 

The best times to get a massage:

•At least 45 minutes after you have completed your WOD for the day.

•During recovery periods – rest days or deload weeks.

•3 days before a competition or race. This will help improve your range of motion and mobility for your competition.

•After a competition or race to help you recover quickly.

Getting the most out of your massage

You may find that your muscles are sore the next 24 – 48 hours after a massage. Some ways that you can help your body recover and get the most benefits from your massage include:

•Drinking lots of water before and after your massage. Being properly hydrated assists lymphatic drainage and blood flow.

•Using heat packs or having a warm bath with Epsom salts reduces muscle tenderness.

•Get a good night of sleep.

#CrossFit  #CrossFitmassage #Sportsmassage

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The Benefits Of Massage For People With Diabetes

The Benefits Of Massage For People With Diabetes

As with any population, massage is a beneficial complementary therapy -- diabetics, however, can find the results especially helpful.

Circulation -- There is no getting around the fact that massage can increase circulation, thereby encouraging the efficient transport of oxygen and nutrients throughout the body. Improved circulation, in turn, improves the cells' insulin uptake.

Relaxation -- The benefits of relaxation should not be underestimated, especially within the diabetic community. Consider the physical and psychological stresses of living with a debilitating disease and the need to self-medicate and monitor on a daily basis, as well as the burden diabetes puts on the body and its systems. That said, it's easy to see the therapeutic correlation between massage and diabetes. With the release of endorphins, the nervous system calms, there is a reduction of stress hormones and the diabetic client can find a homeostasis with their blood sugar levels.

Myofascial Effects -- For the client with diabetes, there may be a thickening of their connective tissue caused by increased blood sugars. Massage will help to increase mobility and tissue elasticity that has been hindered by that thickening effect. Of course, a good exercise program -- with an efficient stretching regimen -- will also be of benefit.

Advice to Diabetics
Tell your therapist what you need, and do not be afraid to give them honest feedback about your experience. This is an opportunity for both therapist and client to learn from each other, enjoying the experience of giving and receiving massage. No matter what specific type of therapy is used, it is the communication and rapport between therapist and client that is most important.

If you have particular needs and concerns, share those with your therapist. Let them know what is most helpful to you. Know it is okay to stop and drink some juice during a massage if you need to, and let them know if a shorter session is more in order for you. https://www.facebook.com/healingtidesmassage
#Diabetes #Diabetesmassage