Unfortunately, in today's world many people spend a greater percentage of their day at work than any other place. And, when they are at work, they are spending the majority of their time in one position, often sitting at a computer. This constant, static position can lead to repetitive stress injuries such as carpal tunnel syndrome or even low back strain if one is not positioned properly.
One way to prevent these injuries is with ergonomics. Ergonomics is the science of designing the job, equipment, and workplace to fit the worker. Such ergonomic changes that can be applied to a computer work station are raising/lowering the desk and/or chair; placing the computer screen and key board directly in front of the user; utilizing a wrist support near the keyboard; using a wireless mouse;or using a hands-free headset for the phone.
These changes are made to help position the worker in a "neutral" posture. This posture includes keeping the feet on the floor with the ankles, knees, and hips at 90 degrees. This posture helps support the low back, preventing low back strain. It is also important that the arms and wrists are properly supported to prevent shoulder and wrist injury. By properly placing the computer monitor and using a hands-free phone, one can also help prevent neck strain.
All of those aches and pains that you may attribute to stress at work may also be coming from your work station. Next, time you are at work take a minute to survey your posture and see what changes can be made to help you achieve a supported, neutral posture. Many large companies have ergonomic teams to help you achieve this and can help supply you with the proper equipment.
You can also help prevent muscle stiffness by changing your position often. Try to get up and walk around or stand for at least a few minutes every hour. Stretches can be provided by your massage therapist that you can do at your work station as well.
By taking care of yourself at work, work may become less of a pain!
Wednesday, June 23, 2010
Monday, June 7, 2010
I'm Too Old for Massage!
No one is ever too old for massage. As long as the massage is specific for the client's needs and the therapist is trained to work with special populations, massage therapy is appropriate for everyone. In fact, massage therapy can have wonderful benefits as you age.
The normal process of aging can bring about many physical and psychological changes. The physical changes can include decreased strength and range of motion, decreased mobility, increased muscle/joint pain, decreased circulation, decreased immune function, and drier skin. Massage can help these "symptoms" of aging. Massage can improve circulation, promote healthy skin, improve immune function, improve range of motion and decrease stiffness, and decrease discomfort.
There are also many psychological effects with aging. This may include increased anxiety that is brought on by many changes and losses that occur as we age. This anxiety may result in increased muscle tension and decreased sleep. Massage can help reduce anxiety, increase relaxation, decrease muscle tension, and help improve sleep. The loss of loved ones and friends as one ages can also result in decreased social interaction and loss of caring touch. Regular massage therapy provides meaningful interaction and caring touch which is so important in foster as sense of well being.
As a person ages, there is also a greater risk of developing many medical conditions. Some medical conditions may contraindicate certain types of massage therapy, so it is important to find a massage therapist who is aware of these precautions and who can adjust the massage appropriately. It is also important to know that massage can be performed lying down or seated so the therapist can suggest the most appropriate position for the clients comfort and mobility.
For these reasons, massage therapy should be considered an important addition to anyone's wellness program to promote healthy aging.
The normal process of aging can bring about many physical and psychological changes. The physical changes can include decreased strength and range of motion, decreased mobility, increased muscle/joint pain, decreased circulation, decreased immune function, and drier skin. Massage can help these "symptoms" of aging. Massage can improve circulation, promote healthy skin, improve immune function, improve range of motion and decrease stiffness, and decrease discomfort.
There are also many psychological effects with aging. This may include increased anxiety that is brought on by many changes and losses that occur as we age. This anxiety may result in increased muscle tension and decreased sleep. Massage can help reduce anxiety, increase relaxation, decrease muscle tension, and help improve sleep. The loss of loved ones and friends as one ages can also result in decreased social interaction and loss of caring touch. Regular massage therapy provides meaningful interaction and caring touch which is so important in foster as sense of well being.
As a person ages, there is also a greater risk of developing many medical conditions. Some medical conditions may contraindicate certain types of massage therapy, so it is important to find a massage therapist who is aware of these precautions and who can adjust the massage appropriately. It is also important to know that massage can be performed lying down or seated so the therapist can suggest the most appropriate position for the clients comfort and mobility.
For these reasons, massage therapy should be considered an important addition to anyone's wellness program to promote healthy aging.
Tuesday, June 1, 2010
Aromatherapy
"Something smells good!" but did you know that the good smell can also make you feel great too? Aromatherapy involves the inhalation of essential oils. When these naturally occurring oils are inhaled, the scent enters your bloodstream through the nasal tissues. The chemicals are carried through the blood to your brain where they stimulate neurotransmitters. This can result in physical and psychological changes.
Each essential oil has specific properties and resultant effects on the body. Essential oils can help lower stress, improve mood, boost energy, and even decrease pain. Here are some popular essential oils and their effects:
Lemon- Decrease fatigue
Cinnamon- Decrease anxiety or stress
Lavender- Decrease pain
Peppermint- Boost energy
Chamomile- Decrease stress
Bergamot- Decrease pain
Essential oils can be used during massage therapy sessions to enhance the benefits of the massage. Besides receiving the benefit of inhaling the scent, the essential oils are also absorbed through the skin during the massage. It should be noted that essential oils are very strong and should be diluted before being applied to the skin. The massage therapist will add the essential oil to a carrier oil such as jojoba oil and then apply it to the skin. You will receive the benefits of massage plus the physical and psychological effects of the specific essential oil.
Because the essential oils have physical effects on the body, please discuss use of essentials oils with a professional who is aware of the specific uses and precautions before using.
Each essential oil has specific properties and resultant effects on the body. Essential oils can help lower stress, improve mood, boost energy, and even decrease pain. Here are some popular essential oils and their effects:
Lemon- Decrease fatigue
Cinnamon- Decrease anxiety or stress
Lavender- Decrease pain
Peppermint- Boost energy
Chamomile- Decrease stress
Bergamot- Decrease pain
Essential oils can be used during massage therapy sessions to enhance the benefits of the massage. Besides receiving the benefit of inhaling the scent, the essential oils are also absorbed through the skin during the massage. It should be noted that essential oils are very strong and should be diluted before being applied to the skin. The massage therapist will add the essential oil to a carrier oil such as jojoba oil and then apply it to the skin. You will receive the benefits of massage plus the physical and psychological effects of the specific essential oil.
Because the essential oils have physical effects on the body, please discuss use of essentials oils with a professional who is aware of the specific uses and precautions before using.
Wednesday, May 26, 2010
Protect Your Skin: Protect Your Life
With Memorial Day around the corner, so are thoughts of picnics, pools, and lots of other outdoor fun. Unfortunately, its also a time when so many of us spend hours of time unprotected in the harmful rays of the sun. Although we should be thinking about sun protection all year round, most people don't even think about sunscreen until its time to break out the shorts. Even when we do use it, most of us don't use it properly. The fact is we can enjoy the beautiful summer sun and protect ourselves and our families too by being Sun Smart. Here are some guidelines from The American Academy of Dermatology to protect yourself from the sun.
1)Generously apply a water-resistant sunscreen- use a sunscreen with an SPF of 15 or more that has broad spectrum (UVA & UVB) protection and reapply every 2 hours
2) Wear protective clothing- long sleeve shirts and pants, hats
3) Seek shade- especially between 10 AM and 4 PM when the sun's rays are the strongest
4) Use extra caution near water, snow and sand- reflect rays increasing sunburn
5) Get vitamin D safely- healthy diet and supplements; don't need to seek sun
6) Avoid tanning beds- UV light causes wrinkling and skin cancer
7) Check your birthday suit on your birthday- if you notice anything changing, growing or bleeding on the skin, see a dermatologist
For more information contact the American Academy of Dermatology
1-888-462-DERM or www.aad.org
1)Generously apply a water-resistant sunscreen- use a sunscreen with an SPF of 15 or more that has broad spectrum (UVA & UVB) protection and reapply every 2 hours
2) Wear protective clothing- long sleeve shirts and pants, hats
3) Seek shade- especially between 10 AM and 4 PM when the sun's rays are the strongest
4) Use extra caution near water, snow and sand- reflect rays increasing sunburn
5) Get vitamin D safely- healthy diet and supplements; don't need to seek sun
6) Avoid tanning beds- UV light causes wrinkling and skin cancer
7) Check your birthday suit on your birthday- if you notice anything changing, growing or bleeding on the skin, see a dermatologist
For more information contact the American Academy of Dermatology
1-888-462-DERM or www.aad.org
Monday, May 24, 2010
Oh My Aching Feet!
"Oh my aching feet!" can be heard from anyone who stands on their feet all day to someone who wears uncomfortable shoes for the sake of fashion. If you are not lucky enough to have someone who likes to give foot massages, here are some simple things you can do for yourself to make your feet feel great.
A simple foot massage to help ease tension in your feet and help stretch out your arches can be done with a tennis ball. While sitting down, roll the ball under your foot with some pressure. Roll the ball up the middle of your foot from heel to toes; roll the ball across the arch below your toes; and then roll the ball up and down on the arches on the sides of your foot. Finally, roll the ball in circles under your heel. Repeat as often as needed until the tension in your foot is relieved.
Another way tension in your feet can be relieved is a foot bath. A plastic dishpan works great as a simple foot bath. Fill the bath with enough water to cover your feet. Warm water can be used to relax your muscles, but sometimes a cool bath feels good on hot summer days. Place the bath on a bath towel on the ground with enough towel around the edges to place your wet feet on before standing up when you're done. Place some marbles in the bath and then roll both of your feet over the marbles. For even greater effect, you can add epsom salt to the bath which aids in muscle relaxation. Epsom salts can be found at any neighborhood pharmacy. Read the package instructions to know how much to add to the foot bath. Another great addition is essential oils. Lavender, tea tree oil, or peppermint are great additions to foot baths. Ask your massage therapist where the oils can be purchased and how to properly use them.
Try these simple solutions in between your massage sessions for happy feet everyday!
A simple foot massage to help ease tension in your feet and help stretch out your arches can be done with a tennis ball. While sitting down, roll the ball under your foot with some pressure. Roll the ball up the middle of your foot from heel to toes; roll the ball across the arch below your toes; and then roll the ball up and down on the arches on the sides of your foot. Finally, roll the ball in circles under your heel. Repeat as often as needed until the tension in your foot is relieved.
Another way tension in your feet can be relieved is a foot bath. A plastic dishpan works great as a simple foot bath. Fill the bath with enough water to cover your feet. Warm water can be used to relax your muscles, but sometimes a cool bath feels good on hot summer days. Place the bath on a bath towel on the ground with enough towel around the edges to place your wet feet on before standing up when you're done. Place some marbles in the bath and then roll both of your feet over the marbles. For even greater effect, you can add epsom salt to the bath which aids in muscle relaxation. Epsom salts can be found at any neighborhood pharmacy. Read the package instructions to know how much to add to the foot bath. Another great addition is essential oils. Lavender, tea tree oil, or peppermint are great additions to foot baths. Ask your massage therapist where the oils can be purchased and how to properly use them.
Try these simple solutions in between your massage sessions for happy feet everyday!
Thursday, May 20, 2010
Hot Stone Massage
Do you want deep relaxation and relief of tension without the need of deep pressure? If so, hot stone massage is for you. Hot stone massage is a specialty massage that uses smooth, heated stones. The stones most often used are volcanic rock stones called basalt. The stones are heated in a warm bath of water. The basalt stones absorb and retain the heat from the water.
Before using the stones, the massage therapist typically will apply oil to the body and use massage to help warm the skin and muscles for the treatment. The oil helps the stones glide over the skin. The therapist then either uses the stones to massage the body using traditional Swedish Massage; or the stones may be placed at specific points on the body. These can be points of increased tension or specific energetic points.
The heat is both deeply relaxing and helps tight muscles release. The heat warms and relaxes the muscles, which allows the therapist to apply deeper pressure, if desired. The warmth of the hot stones can all improve circulation and calm the nervous system. If placed on energy centers, the stones are believed to help rebalance the body and mind.
Hot stone massage has many beneficial effects, including but not limited to:
Hot stone massage is used to treat a variety of conditions which may include:
It is important to remember that hot stone massage is a specialty. A massage therapist should be trained to perform hot stone massage. The therapist needs to know how to correctly heat and use the stones to prevent burning; what conditions that would preclude a person from receiving hot stone massage; and which techniques to use to properly address the needs of the client. Do not hesitate to ask the massage therapist where he/she has been trained and how long they have been doing hot stone massage. During the session, provide the therapist with feedback regarding the heat and pressure of the stones. Hot stone massage should be very relaxing and should never feel uncomfortable.
If you are interested in trying a new a technique and experiencing a whole new level of relaxation, ask about hot stone massage!
Before using the stones, the massage therapist typically will apply oil to the body and use massage to help warm the skin and muscles for the treatment. The oil helps the stones glide over the skin. The therapist then either uses the stones to massage the body using traditional Swedish Massage; or the stones may be placed at specific points on the body. These can be points of increased tension or specific energetic points.
The heat is both deeply relaxing and helps tight muscles release. The heat warms and relaxes the muscles, which allows the therapist to apply deeper pressure, if desired. The warmth of the hot stones can all improve circulation and calm the nervous system. If placed on energy centers, the stones are believed to help rebalance the body and mind.
Hot stone massage has many beneficial effects, including but not limited to:
- Alleviation of stress
- Release of toxins
- Reduction of pain
- Improved circulation
- Calming of the psyche
- Deep muscle relaxation
- Muscular aches and pains
- Back Pain
- Arthritis
- Fibromyalgia
- Stress, Anxiety
- Circulatory problems
- Insomnia
- Depression
It is important to remember that hot stone massage is a specialty. A massage therapist should be trained to perform hot stone massage. The therapist needs to know how to correctly heat and use the stones to prevent burning; what conditions that would preclude a person from receiving hot stone massage; and which techniques to use to properly address the needs of the client. Do not hesitate to ask the massage therapist where he/she has been trained and how long they have been doing hot stone massage. During the session, provide the therapist with feedback regarding the heat and pressure of the stones. Hot stone massage should be very relaxing and should never feel uncomfortable.
If you are interested in trying a new a technique and experiencing a whole new level of relaxation, ask about hot stone massage!
Wednesday, May 19, 2010
Why is Stress Harmful?
Most people follow the belief "what doesn't kill me will only make me stronger!" While this is probably true in most cases, prolonged or chronic stress can actually weaken your body. A key contributor in this is the hormone Cortisol or hydrocortisone. It is produced in the adrenal gland and is released in response to stress.
In normal release, cortisol is important to helping the body restore homeostasis or balance after a stress event- physical or psychological. However, chronic stress can cause prolonged cortisol release which can have adverse effects on the body. These negative effects include but are not limited to: counteraction of insulin leading to hyperglycemia (increased blood sugar); loss of collagen from the skin; weakening of the immune system; and damage to cells in the hippocampus resulting in impaired memory and learning.
Many of us have felt these effects during periods of prolonged stress, reporting, "I just don't feel like myself!" Many of these symptoms that we feel because of stress can be directly related to the increase of Cortisol.
In normal release, cortisol is important to helping the body restore homeostasis or balance after a stress event- physical or psychological. However, chronic stress can cause prolonged cortisol release which can have adverse effects on the body. These negative effects include but are not limited to: counteraction of insulin leading to hyperglycemia (increased blood sugar); loss of collagen from the skin; weakening of the immune system; and damage to cells in the hippocampus resulting in impaired memory and learning.
Many of us have felt these effects during periods of prolonged stress, reporting, "I just don't feel like myself!" Many of these symptoms that we feel because of stress can be directly related to the increase of Cortisol.
We all know that massage feels great when we are under stress. Massage therapy not only helps to decrease the tension that we feel in our muscles during physical and emotional stress, but it also has been shown to decrease Cortisol. By decreasing the level of cortisol, the physical effects of stress on the body are also decreased. Regular massage will keep your body in a state of balance and help you feel great even in times of stress.
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