Many people may believe that receiving regular massages is a luxury reserved only for the wealthy. But here are some things to remember:

1. Massages are affordable
2. Massages are an investment
3. You are WORTH it!

I have to let you in on a secret- most of my clients are middle-class hard workers just like you who need to watch where their money is spent. So how do they afford to receive regular massages? The first step is to know that massage is affordable and can be fit into most people's budgets by simply budgeting for it. For example, to save up for a 1 hour massage ($65), someone may skip getting that expensive fancy $4 coffee everyday, or bring lunch to work, or make dinner at home instead of going out a couple times less a month. Or, instead of cutting expenses out, someone may simply do piggy bank style saving. Just put $2 and your spare change in a jar every day and by the end of the month you will have your massage. $65 a month may seem like a lot in the beginning to put aside but how about working up to that? You can receive a 30 minute massage which will at least focus on those spots giving you discomfort for only $35. So schedule that 30 minute massage instead of going out to dinner once a month.

Secondly, it is better to think of massages as an investment in your health instead of a luxury. The health benefits are numerous and include:

* Alleviation of joint and muscle pain
* Improved circulation
* Improved immune response
* Increased joint flexibility
* Release of endorphins, the body’s natural pain-killer
* Reduced frequency and strength of headaches
* Reduced scarring and shortened healing time from injury
* Reduced mental and physical fatigue

Massage has also been shown to have positive effects on many conditions such as:

* Back pain
* Headaches
* Depression
* Anxiety
* Sleep disorders
* High blood pressure
* Muscle injury
* Chronic pain
* Arthritis

With the benefits of massage, you may need to see your doctor or other medical specialists less, reducing the cost medical treatments and expensive co-pays.

Studies have shown that people who receive regular massages also use less sick days from work. This may either mean more money in your pocket or the ability to use those paid days off for things that you really want to be doing.

So, can you put a price on your health and well-being? Hopefully, many people will say no. But unfortunately, many of us put a lot more effort taking care of others than we do taking care of ourselves. Remember you will be a better spouse, partner, parent, worker, or caregiver if you put yourself and your needs first. By doing this everyone around you will benefit from having you at your best. Massage is a simple and affordable way to take care of yourself to keep your body, mind, and spirit working at their optimal level.

Spend your time wisely, invest in yourself! So schedule that massage, you're worth it!

Introduction to Pilates

Massage therapy at its best addresses the entire body to achieve optimal functioning, health,and well-being. However, even the best massage therapists cannot achieve these goals alone, it takes active involvement of the client too. One great way that a client can help keep his/her body in balance and achieve optimal strength and function is active participation in Pilates. Here is a brief description of Pilates as written by Maggie Downie, owner of Personal Euphoria Pilates, an expert in the field and a trusted colleague in health. Please visit her website www.PilatesCT.com for more information.



The Pilates Method was created by Joseph Pilates in the early 20th century. Joseph was born in Germany and believed that poor posture and improper breathing techniques were the cause of many illnesses, from chronic back pain to asthma.

Therefore, he created the Pilates Method which focused on strengthening the core muscles of the body (the stomach, back, and butt) in order to support the spine. By increasing flexibility of the body's extremities (the arms and legs), the Pilates Method creates long, loose, limber limbs. The best analogy of the Pilates Method is to imagine the body is a tree. Both require a strong supportive trunk with limbs that can be tossed around by the wind and remain strong, flexible, balanced, and stable.

The focused breath pattern enables practitioners to enhance all their exercises and develop better breathing skills.

Joseph originally developed the method for WWI soldiers (and called it Contrology) but continued to alter the exercises to help increase the strength and flexibility of boxers and NYC dancers. His work with the soldiers makes Pilates a potentially great exercise option for anyone recuperating from a physical injury. However, doctors should always play a role in an individual's decision to begin a new exercise regime.

One of the many things I love about Pilates is that anyone can do it. The fittest athlete can do Pilates and be extremely challenged and individuals recovering from various surgeries can also do Pilates—the exercises are that varied and can be modified to fit nearly everyone’s needs.


Maggie Downie
Personal Euphoria Pilates
personaleuphoria@cox.net
www.PilatesCT.com

Protect Your Back this Winter

As a massage therapist in New England I have seen my fair share of clients this winter who have injured their backs while shoveling. Shoveling the white stuff can be grueling especially after the winter we have had so far, but there are ways to do it safely.

The first step is preparation and this means making sure your muscles are ready to work. Do a few simple back stretches including flexion (bending), extension (straightening) and rotations as well as stretching out your other shoveling muscles including your shoulders, arms, and legs. Your massage therapist can show you these stretches if you are not familiar with them. Next, make sure that you are dressed properly for the cold. Warm muscles will be more relaxed and will work in a more efficient manner than cold, tensed muscles. Warm, stretched muscles will be less likely to be strained leaving you feeling much better after the task is complete.

As far as the actual shoveling, it is best to follow the basic guidelines of good body mechanics. The first technique is making sure that you are close to the load that you are lifting. The shorter the "lever arm" (the distance between your center and what you are lifting), the less amount of strain that is put on your muscles especially your back. So don't reach into that drift, get close then dig. Next, when lifting the snow, make sure to bend your knees and lift with your legs and not with your back. Keep your back relaxed and don't bend. To unload the snow, keep the end of the shoveling close to your center (short lever arm rule)and move your feet to where you want to dump it- don't twist! As I am observing people as I drive down the snowy lanes, most people are breaking this rule and will ultimately have very sore low backs in the morning.

These steps may seem like they add to length of a task that so many people dread already, but it will make you feel so much better when you are done and will prevent that emergency visit to your massage therapist. May the rest of your winter be safe!

The Art of Japanese Zen Facial Massage

According to Oriental Medicine, a person's face tells everything about him or her including the person's health and emotional well-being. The Oriental concept of beauty believes that what is on the inside affects the outside and that true beauty is only achieved with internal balance and health. They believe the factors such as diet, life style, exercise, and emotions affect the entire body. These imbalances display themselves as impurities, imperfections,and deficiencies (dullness) in the skin.

The Art of Japanese Zen Facial Massage is the application of essential oil aromatherapy, acupressure, and massage to the face and upper body. These treatments help alleviate the negative affects of internal and external stressors on the skin. The facial treatments increase circulation and lymph flow in the face, tones skin and underlying connective tissue, and increase energy (Qi) in the area. By removing toxins from the face, improving circulation and tone, and balancing Qi, outward affects include a decrease in fine wrinkles especially around the eyes and lips, evened skin tone, decrease in blemishes, and a brighter complexion. This treatment can slow premature aging and help balance emotions. It can also be used to treat and prevent migraines and tension headaches, TMJ dysfunction, neck pain, and provide deep relaxation.

Essentials oils that may be used in Japanese Facials include basil, peppermint, cedarwood, lavender, geranium, and rosemary. Essential oils have the ability to penetrate cell membranes and diffuse throughout the blood and tissues of the body. Essential oils are natural healers. They can be used as an anti-bacterial, anti-inflammatory, and can also be used to enhance relaxation, balance emotions, and decrease muscle tension and pain. Each oil has unique properties to suit each person's individual needs.

Japanese Zen Facials are non-invasive and can be used safely on a variety of individuals for a wide array of dysfunctions. Some precautions include pregnancy, sensitivities to oils, high blood pressure, and use of anti-psychotic drugs. Inform your massage therapist of all of your health conditions so that the treatment can be tailored to your needs.

Enhance your external beauty with internal balance, try Japanese Zen Facials.

Clear Your Head with Breathing

We all know that breathing is essential for life, but few are aware of how breathing can be used to improve life. Many people have done "deep breathing" also known as diaphragmatic breathing. It is commonly used to calm oneself down in stressful situations. A lesser known breath technique that can be equally useful is called Yin/Yang breathing or alternate nostril breathing. This technique has been shown to increase relaxation by calming the nervous system. It is also used as preparation for meditation and can also improve clarity of thought by balancing the right and left brain hemispheres.

How to perform:

1. Sit in a comfortable, relaxed upright position.
2. Bend your middle fingers into the palm of your dominant hand
3. If using your right hand, close the right nostril with your thumb and exhale
through your left nostril
4. Inhale through your left nostril while keeping the right nostril closed
5. Close your left nostril with your pinky finger and open your right nostril
6. Exhale through the right nostril

This is one cycle. Repeat doing a comfortable number of repetitions. Stop if you feel any strain or light-headed. Do not do if you have a cold or congestion. Check with your doctor if you have had any past breathing difficulties or respiratory conditions or if you are pregnant.

Practice makes perfect. Give yourself time to master the technique. Take a minute today to focus on your breath- its a simple way to clear your head and make your whole being feel better.

What to Look for in a Massage Therapist

Massage therapy is more than just providing relaxation through touch. It also involves the manipulation of soft tissues and affects several systems of the body including the muscular, skeletal, skin, circulatory, and nervous systems. There are also several medical conditions that contraindicate massage therapy. Knowing that massage can impact so many aspects of your body, isn't it important to know if the massage therapist is qualified to have such an effect?

So how do you know if your massage therapist is qualified and properly trained? First and foremost, you should make sure that the massage therapist is licensed. In the state of CT and many other states this is the law to protect consumers. In order to be licensed, the therapist must have graduated from a massage therapy program, passed a National Certification exam, achieve a certain amount of continuing education,and maintain ethical and safety standards. Any massage therapist should be willing to show you his/her license upon request. Other ways to determine if a therapist is maintaining professional standards is by being Nationally Certified (NCBMTB)and the participation in the American Massage Therapist Association (AMTA). To participate in these, the therapist needs to maintain continuing education credits including credits for ethics.

But it is not just the number of continuing education credits that you should be concerned about, it is also the type. It is important to know that the therapist has been properly trained in specialized modalities such as hot stone therapy before performing it on you. This and other modalities can cause injury if the therapist is not trained. The therapist also needs to be educated to anatomy and physiology to know how to properly address conditions and which conditions in which massage is contraindicated.

So how can you find a massage therapist that you trust? A great way to start is to visit the AMTA website (www.amtamassage.org) and go to Find a Massage Therapist. It is also a great idea to check references of the therapist or get a referral from a trusted friend. Because does it really matter how much qualifications a therapist have if he/she gives a terrible massage?! Remember, massage is more than relaxation...protect yourself and have a great experience!

Keep your head up...it may help your back

I recently was reading an article in Massage magazine (Oct.2009) by Eric Stephensen. The article was about body mechanics for massage therapists but many of the points can be applied to everyone. One point that really stood out was how head posture can really affect strain on the body, especially the spine. According to Renee Cailliet, M.D., the human head weighs 10 lbs. If the head is positioned directly in the center of the shoulders, the load on the spine is only 10 lbs. As the head is moved forward, such as when you slouch or are looking down at work on a desk, the load is increased 10 lbs. for every inch that the center of the ear is moved in front of the shoulders. This added load places strain on the whole spine including the discs, joints, and nerves. As the article points out, if your head is positioned only 3 inches if front of your shoulders, you are placing 30 pounds of stress on your spine! So the pain in your back may have just as much to do with the position of head and neck as it does with the position of your back. So, throughout your day do what mom said, "Don't slouch!" it can save your back.