Deep Tissue Massage
Deep tissue massage is a focused, therapeutic massage that targets muscle knots (also known as "adhesions") and specific problem areas in the deeper layers of muscle and connective tissue.
This type of massage is particularly beneficial for people with chronic pain or lingering injuries that cause limited mobility. It's effective in treating repetitive stress injuries such as tennis elbow or carpal tunnel syndrome and can be helpful in reducing the symptoms of osteoarthritis.
If you or someone you love is in pain, a deep tissue massage can help relieve the discomfort.
Do you have to be a hard core athlete to get a sports massage? No. The idea behind sports massage is to manipulate the body's soft tissues, and focus on certain muscle groups depending on which sport someone is playing. This type of massage can help with increased blood flow, increased range of motion, and increased flexibility. Designed to prevent and treat injuries, improve flexibility, and enhance athletic performance, sports massage can be used by athletes of all abilities to prepare for or recover from athletic or sports events. Even if you aren't an athlete, sports massage may help muscle pain or restricted range of motion.
How does sports massage differ from a regular massage? In sports massage, the strokes are generally faster than a typical Swedish massage and may also include compression, pressure point therapy, friction, and joint mobilization.
Tips for Better Posture
Sitting at a desk for 9 hours or more can wreak havoc on your posture sending your whole body out of whack! Ideally your ears should be in line with your shoulders. If you're leaning too far forward or backward, your posture is off-kilter. Here are some tips that might help,
1. Place a rolled towel between your lower back and your chair. This will help support your lower back and will help bring your shoulders back in line
2. Take frequent movement breaks. Get up, get a drink of water, and stretch your shoulders.
3. While your working be mindful to also lower your shoulders. Are they up around your ears?
4. Look at your desk. Is your body well supported? Is your keyboard too high or your monitor too low? Are you using a chair that is correct for your height?
Use these tips whenever you're sitting at your desk and your neck and shoulders will thank you for it!
Stretching Before Bed
Can stretching before going to bed help you sleep better? Many experts agree that it can. Stretching not only makes you more relaxed, but it helps keep your muscles flexible so you're less apt to experience discomfort.
You don't have to devote too much time to stretching. Plan for about 5 minutes of stretching prior to climbing into bed. Many stretches can be performed anywhere. Use these guides to help you establish a regular bedtime stretching routine. https://www.pinterest.com/explore/stretches-before-bed/?lp=true
Wear loose, comfortable clothing to your next massage appointment. This will help you continue to feel relaxed after your massage and make the process of undressing easier prior to your massage.
Wearing many layers with lots of buttons and zippers is probably not the best option. Instead, try your favorite t-shirt with yoga pants or comfortable sweats.
If you are coming straight from work, pack a bag and bring something comfortable to slip into. Struggling back into a suit or uncomfortable shoes after a massage is a quick way to reduce the relaxation benefits of massage.
The importance of sleep and your physical well-being is astronomical. Most of your former bad habits or prolonged issues can be linked to a lack of sleep.
The risk of obesity rises with those with a sleep deficit. A study in teenagers showed with every hour of sleep lost, the risk for obesity rose. But it's not just teenagers, so you can't blame it on the hormones, but wait, yes, you can, sleep affects those too!
A healthy amount of sleep balances the levels of ghrelin, the hormones that make you feel hungry, and leptin, the hormones that make you feel full. If you wake up in the morning starving, blame it on a not so good night sleep. When you're restless the levels of ghrelin increase and the leptin levels decrease. Sleep can also affect insulin, the hormone that regulates blood sugar levels. Higher blood sugar levels can increase the threat of diabetes.
When you sleep your heart and blood vessels are repairing themselves, and sleep releases a hormone to boost muscle mass. Continued unrest increases your risk for a host of issues including, heart disease, kidney disease, high blood pressure, and stroke.
The good news is physical activity and your nutrition can aid in a good night's sleep. Activity during the day, not close to bedtime, helps you fall asleep faster and stay asleep longer. Making sure you don't go to sleep hungry or too full and avoiding alcohol and caffeine eases you into a restful slumber.
Sure, if you’d like to talk go right ahead. The important thing to remember is that this treatment is all about you relaxing and enjoying the experience. Many therapists discourage talking in hopes that you will relax, let your mind float free and enter a state of massage bliss.
In many instances, people may feel more relaxed starting off talking, and as the massage progresses, enter quiet states of relaxation.
The important issue here is that there are times when you need to speak up. If the therapist is doing anything to make you uncomfortable, you should let her/him know immediately. Also, let him/her know if you get too warm or too cold, if the room is too bright, or if the pressure needs to be changed (lighter or deeper). If something is not working for you – speak up! It’s OK!