Amy's Massage Blog

How Massage Relieves Stress

10/26/2011 07:59:00

Most people have heard that massage relieves the symptoms of stress - but how? First, let’s define stress. A stressor is a situation orevent which upsets your balance and triggers a biochemical reaction called the“flight or fight” or stress response. The stress response helps you either flee from a stressor or stand up and fight. Signs of the stress response includei ncreased perspiration, muscle tension, and heart rate; rapid and shallow breathing, rerouting of blood away from internal organs resulting in slowed digestion.

Life is full of challenges and having some stressors in life keeps things stimulating and interesting. But too much stress or a prolonged stressor can cause you to feel“stressed out” or in distress. A few signs that you’ve got more than an optimal level of stress in your life include chronic muscle tension (especially in the neck and back), anxiety, insomnia,f atigue, and a quick temper. Chronic stress can lead to health problems such as high blood pressure, heart conditions, headaches, ulcers, colitis, and backaches. Chronic stress has also been shown to weaken the immune system, making us more susceptible to disease.

Massage can relieve many of the mental and physical problems caused by chronicstress. Massage relaxes tight muscles and improves circulation, thus improving immune system function. A massage provides a time dedicated to relaxation, which can reduce anxiety. It also causes the body to release endorphins, nature’s pain reliever.

But perhaps most importantly, massage triggers the relaxation response, which is the flip-side of the stress response. Where the stress response readies the body for action, the relaxation response returns the body to normal, calm functioning. Your heart rate slows, your breath slows and deepens, muscles relax, and internal organ circulation and digestion improves.

To maximize the relaxation response during your next massage:

Make sure the room is warm with low lighting, and that you feel comfortable.

Tell me that relaxation is your goal.

Make sure your cell phone is off.

Tell me about specific areas where you feel tightness or tension.

Minimize talking.

Give yourself permission to relax and let go.

Sssshh! Talking During a Massage.

09/26/2011 09:34:00

Too much talking during a massage is one of the most commonly cited reasons that clients change therapists, especially when the therapist natters on about their own life and problems. Not relaxing!

I do my best to avoid chit-chat with my clients, especially when one of their goals for the massage is to relax and relieve stress. Quiet gives you a place to relax, focus on your body, and unwind. And it helps me focus on the massage, not on what you’re talking about. With that said, during any massage, I will ask questions about pressure, encourage you to breath deeply, and check in on your comfort.

Once in a while, it’s therapeutic for a client to talk through what’s causing them stress or anxiety. Notice, that the client is talking, not me! And occasionally, when a client is in for a therapeutic massage focused on a particular problem, they don’t really care that much about overall relaxation.

But I must admit that I do occasionally find myself beginning to chat with my clients and have to remind myself not to engage in conversation during the massage. Sometimes I really have to bite my tongue because I find my clients so interesting and want to learn more about them, or a friend is on the table and I want to catch up. In those situations, I’ll often state that we don’t need to talk during the massage, and encourage quiet. I also allow a little time after your massage to talk.

If you find me or any other therapist talking more than you like, try this phrase, “I’d really like to relax and not talk today”. Any therapist worth their salt will get your hint and be quiet!

Ergonomics and Posture: Why do they matter?

09/15/2011 17:40:00

According to Mirriam-Webster,ergonomics is “an applied science concerned with designing and arranging things people use so that the people and things interact most efficiently and safely.” OSHA states that “effective and successful "fits" assure high productivity, avoidance of illness and injury risks, and increased satisfaction among the workforce.”

Think about how you spend your day. In front of a computer? Hunched over your smartphone? The hours you spend in a given position are training and conditioning your muscles to hold that position. For example, if you are at a computer with a mouse on a desk in front of you, you are probably reaching forward to use it,k eeping your shoulder up and forward. Typing on your laptop or smartphone can leave you hunched over with stiff, painful neck and shoulders.

Massage can help relax overly tight muscles and restore good posture. But equally important is the posture you use every day. I offer tips to improve good posture to many of my clients. On the web can find great resources on ergonomics for drivers,computer users, even hairdressers. These tips focus on keeping your body in a “neutral position” – including head upright, shoulders in line with your ears, and your elbows at 90 degrees when seated.

Check out these resources tolearn more:

http://www.osha.gov/SLTC/ergonomics/outreach.html#etools

http://www.ergonomicssimplified.com/

The IT Band

08/05/2011 08:07:00

The iliotibial (IT) band is asheet of fascia that runs from the iliac crest of the pelvis to thetibia bone in the lower leg. Fibers of the Gluteus Maximus and Tensor FasciaeLatae muscles attach to the IT Band, linking them with the low leg. TheIT Band has a thick, matted texture that makes it a strong stabilizer of theknee and hip. The IT Band also assists with movement of the hip (flexingand rotating).

Many athletes, especiallyrunners, hikers, and cyclists, develop tight iliotibial bands (ITB) along theirouter thigh. Over time, a chronically tight ITB and overuse can lead toITB Syndrome, which causes pain at the outside knee and thigh.

Massage can help reduce tension in the IT Band. Equally important, massage can help reduce tension in the gluteal musclesthat attach to the IT Band. At home, the use of a foam roller andstretching help maintain a flexible and supple ITB.

Try this IT Band stretch from sportsmd.com. ttp://www.sportsmd.com/SportsMD_WatchVideo/vid/359.aspx

Chamber of Commerce Golf Tourney Photos

07/13/2011 08:11:00

Chairub Therapists on the Driving Range at Flagstaff Ranch Golf Club.

Flagstaff Chamber of Commerce Golf Tournament, May, 2011

Photos by Pearl Low

How often should I get a massage? (Massage Question Series)

07/04/2011 14:52:00

Clients often ask me how often they should get amassage. A standard recommendation from other massage businesses is once a month. My recommendation will depend on what your goals are for massage. I’ll also carefully consider your individual condition and lifestyle.

It’s important to remember two things about massage. 1) The effects of massage are cumulative. So your second massage builds on the good effects of your first, and so on. If you receive your massages too far apart, then with each massage you are back at square one. What a waste of your money! 2) Onemassage won’t “fix” a chronic problem. It has taken days, weeks, or even years to develop a stiff neck or painful low back. The condition won’t be reversed in 1 hour. With that in mind, I’ve included some general guidelines below.

If you are including massage in a general wellness plan to reduce stress and relax tight muscles, once a month is a good recommendation. If you’re going through an especially stressful time or have a high stress life, coming every 1-2 weeks can help establish a pattern of relaxation.

Athletes training for an event and doing intense workouts often come in twice per week to help maintain flexibility and the healthy condition of their muscles. During less intense training, massage frequency may drop down to every two weeks or once amonth.

Clients working to relieve chronic muscle tension or long-term musculoskeletal problems (like headaches, shoulder and low back pain) need to come in more frequently for a short period of time. Typically weekly visits for 4-6 weeks can help overcome a chronic problem. With self-care, these clients can then work back to a maintenance schedule that’s right for them, typically about once a month.

When you have an acute condition such as a muscle strain or spasms, frequent visits (2-3 per week) of shorter duration (30-45 min) for a 1-3 weeks often help resolve problems. You can then diminish frequency until you reach a maintenance schedule to help keep you pain-free.

Remember each person is unique, and you should listen to your body. The amount of self-care (stretching, stress reduction, etc) you do at home will effect how quickly you recover. When working with an acute or chronic condition, it’s important to wait until you consistently feel pain-free to drop the frequency of your massages.

Does pectoral muscle massage mean you're going to massage my breasts? (Massage Question Series)

06/09/2011 10:55:00

In short, NO! Absolutely not! Many massage therapists have a question on their intake form that asks if you want to avoid specific areas during the massage. Some women check pectoral muscles (aka pecs) because they worry that it involves breast massage, and they don’t see the benefit of massage to these muscles. While the pectoral (major and minor) muscles do extend under the tissue of the breasts, they also connect to your collar bone, shoulder blade, sternum,and upper arm. Pectoral muscle massage involves those portions of the pectoral muscles that are not under breast tissue. Women’s breasts remain fully draped and covered at all times during a professional massage.

Why even bother with pectoral massage? Pectoral minor muscles attach to the shoulder blade and ribs, and help move shoulders down andforward. They also help with breathing. With modern lifestyles dominated by computers, smartphones, and driving, our shoulders spend way too much time in a hunched position. Pectoral muscles often become tightened and short. At the same time, muscles of the upper back, neck, and shoulders are also tight and stiff from this position. Pectoral and back/shoulder muscles balance each other. So if you get a massage that relieves tension in the shoulder and upper back but doesn’t address the pectoral muscles you’ve only addressed part of the problem.

Want to relieve tension in your pecs on your own? Try one of these stretches.

http://www.livestrong.com/article/385120-the-best-pectoral-stretches/

And simple forward and backward shoulder rolls are great for loosening up shoulders and associated muscles (including pectorals).

A further note: A few professional massage therapists offer breast massage for special medical conditions. It is a very specialized practice, and not a part of typical massage. A separate release form is often used.

Sciatica, Piriformis Syndrome, & Massage

05/31/2011 12:25:00

Sciatica refers to pain that radiates down the back of your leg, often extending all the way from the lower back to the lower leg. Pain is often described as "sharp" or "tingling" and is due to caused by compression of the sciatic nerve. Muscle weakness may accompany the pain. The sciatic nerve runs from your spinal cord in your lower back down the back of each leg, and is the longest nerve in your body.

Many people refer to any pain in their buttock or back of their leg as sciatica. However there are many other nerves in your leg that can be compressed and cause a similar sensation to sciatica. For example, the superior gluteal nerve will cause tingling pain in the buttock, especially near the outer buttock. But since the gluteal nerve doesn't run down the leg, the pain doesn't extend down the leg either.

It's important to remember that sciatica is a symptom, not a disorder. The radiating pain of sciatica signals a problem involving the nerve. The cause of sciatic pain can be as serious as a herniated disk or traumatic injury of the vertebrate, or something as simple as a tight muscle.

Piriformis Syndrome refers to compression of the sciatic nerve by the piriformis muscle. The piriformis muscle is a muscle deep in the buttocks, under the gluteal muscles, that helps rotate the hip. The sciatic nerve winds its way under this muscle and can be compressed at this point if the piriformis muscle is chronically tight. In a small percentage of the population, the sciatic nerve passes through the piriformis muscle, making them more susceptible to Piriformis Syndrome.

Massage is effective at relieving sciatic pain caused by Piriformis Syndrome. Massage reduces tension in the piriformis and other mucles in the buttocks, alleviating compression of the sciatic nerve. I typically employ a mix of muscle lengthening and relaxation techniques, stretches, and Trigger Point release during treatment for Piriformis Syndrome. Relief may be felt after a single session, but often 4 or more weekly sessions are needed to fully relax the piriformis muscle. Maintenance massage can help prevent re-occurrence.

To help prevent and relieve pain from Piriformis Syndrome at home:

Sit in an ergonomically efficient position with hips level.
Get rid of the fat wallet in your back pocket when you sit down.
Stretching the piriformis muscle can help reduce muscle tension and thereby reduce compression on the sciatic nerve. Try the seated piriformis stretch in this YouTube video. Include it as part of a series of lower back and hip stretches.

You need Flash Player in order to view this.

Piriformis Stretch For Back Pain and Sciatica...Done Right!

How Much Should I Disrobe for My Massage? (Massage Question Series)

05/23/2011 20:14:00

Many clients, even those that have been getting massage for years, are unsure exactly how much they should disrobe for their massage. As with so many things, the answer is that it depends. The most important thing is for you to be comfortable and able to relax. It’s also important to remember that no matter you how much you disrobe, during a professional massage, you’ll always be draped with a sheet or towel so only the area being worked on is uncovered. You can also request that certain areas are avoided during massage.

Many therapists are trained that the amount of clothing you take off defines your comfort zone, and I tend to follow this rule of thumb. If you leave your underwear on, I take it as a sign that you prefer to have your gluteal area worked through the sheet. I rarely move or adjust underwear to access the gluteal muscles.

My clients are about a 50/50 mix of those that fully disrobe and those that leave their underwear on. I don’t have many clients that wear anything more than their underwear or are fully clothed. From a therapist’s perspective, it often doesn’t matter.

The other factor to consider is the type of massage you’ll be receiving and the purpose for it. If you’re having a full-body relaxing massage without a lot of specific areas with tense muscles, then leaving your underwear on won’t interfere with the effectiveness of the massage. In this situation, your gluteal muscles can be effectively massaged through a sheet. But if you have low back and hip or upper leg issues, removing your underwear provides me a wider range of techniques to loosen and release tight gluteal muscles, which are often a factor in low back pain.

A few other pieces of information:

Ladies, it’s best if you remove your bra, even if you choose to leave your panties on. Occasionally, massage oils and lotions can stain delicate fabric. It’s also more difficult to work the length of your neck muscles with bra straps in the way (many neck muscles attach to your shoulder blade or vertebrate in the mid-back). Rest assured, your breasts will remain fully draped at all times.

Guys, if you want to leave your underwear on, it’s better if you don’t wear the long boxer briefs that fit snugly around your upper leg. Those make it tough to fully work on your quadriceps, hamstrings, and other leg muscles (remember the comfort zone guideline). Briefs or traditional boxers are a better choice.

And if you’re more comfortable leaving all of your clothes on, I’m trained in techniques that can be applied while you’re fully clothed. However, make sure you wear loose-fitting, comfortable clothes since I will often do a lot of stretching in this situation.

And remember, when in doubt – ASK! Questions like these are really quite common, and my goal is to make you as comfortable as possible.

Massage Can Save You Money!

05/14/2011 13:02:00

Sound like an oxymoron? Massage only costs money, right? Not necessarily. While many people see massage as simply a luxury item, mounting research shows the health benefits of massage. Research also documents the toll that chronic stress takes on our health and our pocketbooks.

The American Institute of Stress estimates that job-related stress costs American businesses $300 billion every year. This includes missed work time, workplace accidents, repetitive motion injuries, employee turnover, diminished productivity and direct costs of medical, legal, and insurance. And that figure doesn’t even include personal costs in doctor bills, missed work, and illness.

Stress is correlated with many common health conditions, including hypertension, musculoskeletal pain & disorders, depression, anxiety, heart attacks, stroke, immune system disturbances that increase susceptibility to infections and colds, as well as autoimmune diseases like rheumatoid arthritis and multiple sclerosis. In addition stress can have direct effects on the skin (rashes, hives, atopic dermatitis, the gastrointestinal system (GERD, peptic ulcer, irritable bowel syndrome, ulcerative colitis) and can contribute to insomnia and degenerative neurological disorders like Parkinson's disease.

Research shows that massage helps reduce the effects of stress. The exact hows and whys is a whole other blog post (stay tuned). But in a nutshell, massage helps your body “turn off” chronic stress patterns in the hormone, nervous, immune, circulation, & digestive systems. Your body can then begin to operate in a normal, non-emergency state. Among the changes with decreased stress: digestion increases and improves, heart rate drops, adrenaline and cortisol levels are lowered while endorphins and serotonin increase.

So try this equation for your bottom line:

More Massage = Less Stress & Better Sleep

= Better Health, Fewer Missed Work Days & Less $$ to doctors

Learn more about the cost of stress http://www.stress.org/

Does Stress really Cause Disease? http://www.stress.org/topic-proof.htm

Learn more about the benefits of massage and research documenting its effectiveness http://www.massagetherapy.com/learnmore/benefits.php