Massage4uByJenny.com
Experts estimate that upwards of ninety percent of disease is stress-related. And perhaps nothing ages us faster, internally and externally, than high stress. Massage is an effective tool for managing this stress, which translates into:
Decreased anxiety.
Enhanced sleep quality.
Greater energy.
Improved concentration.
Increased circulation.
Reduced fatigue.
Massage can also help specifically address a number of health issues. Bodywork can:
Alleviate low-back pain and improve range of motion.
Assist with shorter, easier labor for expectant mothers and shorten maternity hospital stays.
Ease medication dependence.
Enhance immunity by stimulating lymph flow—the body's natural defense system.
Exercise and stretch weak, tight, or atrophied muscles.
Help athletes of any level prepare for, and recover from, strenuous workouts.
Improve the condition of the body's largest organ—the skin.
Increase joint flexibility.
Lessen depression and anxiety.
Promote tissue regeneration, reducing scar tissue and stretch marks.
Pump oxygen and nutrients into tissues and vital organs, improving circulation.
Reduce post-surgery adhesion's and swelling.
Reduce spasms and cramping.
Relax and soften injured, tired, and overused muscles.
Release endorphins—amino acids that work as the body's natural painkiller.
Relieve migraine pain.
Frequently asked questions...
Where
will my massage or bodywork session take place?
Your
massage or bodywork session will take place in a warm, comfortable,
quiet room. Soft music may be played to help you relax. You will lie
on a table especially designed for your comfort.
Must
I be completely undressed?
Most
massage and bodywork techniques are traditionally performed with the
client unclothed; however, it is entirely up to you what you want to
wear. You should undress to your level of comfort. You will be
properly draped during the entire session.
Will
the practitioner be present when I disrobe?
The
practitioner will leave the room while you undress, relax onto the
table, and cover yourself with a clean sheet or towel.
Will
I be covered during the session?
You
will be properly draped at all times to keep you warm and
comfortable. Only the area being worked on will be exposed.
What
parts of my body will be massaged?
A
typical full-body session will include work on your back, arms, legs,
feet, hands, head, neck, and shoulders.
What
will the massage or bodywork feel like?
A
relaxing Swedish massage is often a baseline for clients. In a
general Swedish massage, your session may start with broad, flowing
strokes that will help calm your nervous system and relax exterior
muscle tension. As your body becomes relaxed, pressure will gradually
be increased to relax specific areas and relieve areas of muscular
tension. Often, a light oil or lotion is used to allow your muscles
to be massaged without causing excessive friction to the skin. The
oil also helps hydrate your skin. You should communicate immediately
if you feel any discomfort so that another approach may be taken.
Massage and bodywork are most effective when your body is not
resisting.
Are
there different kinds of massage and bodywork?
There
are numerous types of massage and bodywork; various techniques
utilize different strokes, including basic rubbing strokes, rocking
movement, posture and movement re-education, application of pressure
to specific points, and more. We can discuss which methods may be
most appropriate for you.
What
should I do during the massage or bodywork session?
Prior
to the massage, feel free to ask the practitioner any questions about
the technique or the upcoming session. During the massage, make
yourself comfortable. The practitioner will either gently move you or
tell you what is needed throughout the session (such as lifting your
arm). Many people just close their eyes and completely relax,
communicating if/when they need more or less pressure, another
blanket, or anything else relevant to the session. If you have any
questions regarding the session or about the particular technique you
are receiving, feel free to ask.
How
will I feel after the massage or bodywork session?
Most
people feel very relaxed. Some experience freedom from long-term
aches and pains developed from tension or repetitive activity. After
an initial period of feeling slowed down, people often experience
increased energy, heightened awareness, and greater productivity
which can last for days. Since toxins are released from your soft
tissues during a massage, it is recommended you drink plenty of water
following your massage.
What
are the benefits of massage and bodywork?
Massage
and bodywork can help release chronic muscular tension and pain,
improve circulation, increase joint flexibility, reduce mental and
physical fatigue and stress, promote faster healing of injured
muscular tissue, improve posture, and reduce blood pressure. Massage
and bodywork is also known to promote better sleep, improve
concentration, reduce anxiety and create an overall sense of
well-being.
Are
there any medical conditions that would make massage or bodywork
inadvisable?
Yes.
That's why it's imperative that, before you begin your session, the
practitioner asks general health questions. It is very important that
you inform the practitioner of any health problems or medications you
are taking. If you are under a doctor's care, it is strongly advised
that you receive a written recommendation for massage or bodywork
prior to any session. Depending on the condition, approval from your
doctor may be required.
TWO TYPES OF INJURIES
There are two basic types of injuries; acute and chronic. An acute injury is a sudden injury that has just occurred such as a sprained ankle. You will usually know when have sustained an acute injury. A chronic injury is a more “long term” injury. It can be a former acute injury that is healing, or a long term aching back. These two types of injuries are treated differently.
Acute Injury – Use Ice!
If you injured yourself during the last 48 hours, or if your injury shows any signs of redness or swelling (inflammation) then, use ice on your injury. Ice reduces swelling by constricting your blood vessels and slowing the leakage of fluids into your tissues from the injury. Reducing swelling helps the injury heal quicker and reduces the amount of pain you experience. Ice should also be used on chronic injuries that have been inflamed or “re-injured”. For example, let’s say you are recovering from a sprained ankle that occurred several weeks ago (therefore, it is now in the chronic stage). Then today you decide to hike to Humphrey’s Peak (highest point in Arizona) and your ankle is killing you when you finish. Well, the chances are that you re-injured your ankle to some degree and now require ice. Anytime your chronic pain flares up after exercise, ice is the appropriate treatment. As a rule, it never hurts to put ice on an injury or area of pain, as long as you follow the correct procedures (shown later in this article).
When to use Ice
Immediately after an injury (sooner the better)
The first 48 hours after an injury
Anytime there is swelling or other signs of inflammation
After exercise or exertion when you experience a flare up of a chronic pain
Do NOT use ICE if:
Never use on a sore muscle before exercise. This will increase the risk of injury.
Never use ice while sleeping.
Don’t put ice directly against your skin unless you are performing an ice massage. An ice massage requires you to move the ice around on the affected area continuously (Ice Massage works great…Just use something to hold the ice so your hand does not freeze). Never leave an ice pack, etc. directly on your skin. Always place a towel or other material between the ice and your skin.
Don’t use ice for more than 20 minutes at one time (less time on a smaller muscle or on small children). Longer usage can cause frostbite resulting in severe damage to your tissues.
Do allow your body to warm up to room temperature naturally after applying ice (warm up takes 45 minutes to an hour).
Do apply ice several times during the day as long as you let the area warm up in between uses.
Don’t apply ice before exercise! This will increase your risk of injury.
Do use a container (like a zip lock bag) that will contour to your body. A small amount of water can be placed in a zip lock bag with the ice to help this.
When using ice you may experience the following sensations, which are very natural (C.B.A.N.):
C – Cold!
B – Burning
A – Aching
N – Numbness – When you are numb you are done and can take the ice off! (Don’t exceed 20 minutes even if you don’t feel numb).
Chronic Injury – Use Heat (usually!)
Chronic pain or long-term injuries usually respond best to heat. Stiff, sore muscles or joint pain is the ideal case to use heat. Heat dilates your blood vessels and increases circulation bringing blood, oxygen, and nutrients to the affected area. Basic massage therapy works the same way. One of the main goals when massaging sore muscles is to increase circulation to the muscle. Heat helps relax your muscles, increases flexibility, and reduces pain and soreness.
Once your formerly acute injury begins to heal and the inflammation goes down, you should start using heat (about 48 – 72 hours after the injury). For that sore back with no apparent acute injury that caused it, heat is also great.
Unlike ice, which can be used almost anytime safely, using heat at the wrong time will make your situation worse. Never use heat when swelling, redness, or other signs of inflammation are present. Heat will increase your inflammation, irritating your injury.
When to use Heat
On sore muscles and joints that have not be recently injured
On stiff and inflexible muscles (some causes of pain and inflexibility are related to chronic contractions or trigger points that can only be relieved by Medical Massage Therapy.
Before exercise on muscles that chronically cause you problems (this is another way to warm up first).
Do NOT use heat if:
Never use when an injury has just occurred
Never use when there are signs of inflammation (swelling, redness, heat).
Never use on someone with sensory problems (they could be burned inadvertently)
Never use heat while sleeping
Does and Don’ts of Applying Heat
Do put the heat directly against your skin. Hot towels and heating pads work great.
Do use heat for as long as you wish, as many times as you wish.
Don’t burn yourself! The temperature of the heat can be as hot as you can take it without burning yourself. Be careful, especially with children and the elderly or those with reduced sensitivity to pain.
Don’t apply heat after exercise. Use ice after and heat before exercise.