Check out this short article on a simple stress releasing breathing technique:http://www.mindbodygreen.com/0-4386/A-Simple-Breathing-Exercise-to-Calm-Your-Mind-Body.html
Check out this short article on a simple stress releasing breathing technique:http://www.mindbodygreen.com/0-4386/A-Simple-Breathing-Exercise-to-Calm-Your-Mind-Body.html
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Our latest Newsletter: http://us2.campaign-archive2.com/?u=a146c5163a6d7fe6ab6f209e4&id=d8b3c1a4a1What is Fascia?
Fascia is what supports and holds your body together. It is a continuous membranous connective tissue made of collagen and elastin fibers, which surrounds and connects your muscles, bones, organs, nerves, and blood vessels. Fascia provides the lubricating barrier that prevents one muscle from catching on another muscle during muscle contraction. Picture an orange: The orange hard peal is like the skin, the soft white inner layer of the peal is the superficial fascia just under the skin; the membranes that wrap each section of the orange is like the deep fascia that surrounds the muscles; and each juicy cell is wrapped in more fascia, which is like the fascia surrounding individual muscle fibers. Because fascia is continuous throughout your body, fascial restrictions in one area may cause pain to be felt in another area. For example, if a person is feeling hip pain they may have fascial restrictions in their knee, which pull on the fascia of the thigh and hip causing pain to be felt in the hip and low back. This is known as “fascial drag.” To illustrate fascial drag stand up, grab hold of your pants next to your hip, and twist your hand while holding tight to your pants. You should feel the pant leg pull tight around your thigh all the way down to your ankle and up around your waist band. Try walking or sitting down while holding your pants. Do you feel the tightness increase and pull you to one side? Imagine spending a day like this doing your daily activities. Over time the restriction in your pant leg will transmit throughout your body limiting your range of motion and changing your posture, movement, and body alignment. The same thing happens with fascia. Fascial restrictions can be caused by scar tissue, injuries, repetitive motion/stress, surgery, posture, trauma, disease, inactivity, and inflammation. These restrictions can change your body alignment, posture, and range of motion. Massage helps to break down fascias restrictions allowing your body to return to a balanced and natural state. Caring for Your Fascia Stretching and Movement: Stretching and moving helps to warm up your fascia and prevent adhesions. After sleeping or sitting still take a few moments to move and slowly stretch. When your muscles get tight your fascia tightens as well, which compresses nerves and can lead to pain. Stay Hydrated: Your fascia is a lubricating tissue by staying hydrated you are giving your fascia what it needs to move and glide as it needs to. Relax: Find ways to escape from stress and relax. For some ideas on how to relax visit our website. Stretch Your Fascia: Stretching fascia is a bit different than stretching muscles. Fascia responds best by slow gentle stretches which are held for three to five minutes. A great way to learn fascia stretches is through therapeutic yoga, which Laura teaches during therapeutic yoga massage sessions (see below). Massage: Massage is one of the best ways to work on your fascia because it warms up your fascia throughout your body, stretches specific areas, frees up adhesions, works on trigger points and relaxes your body. Both Kari and Laura use a variety of myofascial release techniques during their massages, including assisted stretching, trigger point release, skin rolling, deep transverse friction/cross fiber friction, traction, pin and stretch, and broad plane release. Therapeutic Yoga Massage In August 2011 Laura became certified in Therapeutic Yoga. She is currently offering individualized therapeutic yoga massage sessions which combine gentle supported yoga positions with massage. This practice is relaxing, rejuvenating and energizing. Therapeutic yoga massage helps to bring the body into balance, free up adhesions, and reduce fascial restrictions with the goal of increasing range of motion and flexibility. Therapeutic Yoga Massage is done on a the floor mat using a variety of props including bolsters, pillows, and blankets, which fully support your body in mild modified Yin Yoga positions. While in those positions Laura will use massage techniques to help you relax into the pose, free restrictions, and reduce tension in your muscles and fascia. There should be no pain or discomfort with any of the positions and positions will be chosen based on your bodies needs. Therapeutic yoga massage is great for people of all ages and abilities. You do not need to have any experience in yoga to enjoy this type of massage. Therapeutic yoga is designed to be done with anyone, including people who are recovering from accidents or injuries, have chronic pain, recovering from cancer treatments, have restrictions in movement due to age, or just want to experience something different. After a therapeutic yoga massage people often report feeling rejuvenated, relaxed, and energized there can be some soreness after the session due to stretching and being in positions your body is not accustomed to. Please let Laura know prior to the session if you have any physical restrictions, joint problems, or pain, especially in your spine. What to wear: Wear something loose fitting and comfortable. Yoga pants/shorts/sweats and a t-shirt or tank top are perfect. For more information contact Laura at (360) 603-4120 ext 1 or e-mail You may schedule a therapeutic yoga massage by Scheduling Online or call (360) 603-4120 ext 1 Check out this page on our website for an interactive tool you can use to find trigger points and the possible source of your pain (follow the link and scroll to the bottom of the page). I tried to post it here in the blog, but it didn't work. http://www.loomishallmassagetherapy.com/what-are-knots.html
Here are some links to some basic exercises for your back. Exercises for general spine health: http://www.undulationexercise.com/bodyworkers/all_general_spine.pdf Excercises for the low back and sacrum: http://www.undulationexercise.com/bodyworkers/all_sacrum_lower_back.pdf Exercises for the shoulders and neck: http://www.undulationexercise.com/bodyworkers/all_neck_n_upper_back.pdf We are excited to announce that we now have two rooms! See our facebook page for pictures
Do your knees hurt? These exercises will help strengthen your legs and support your knees.11/6/2011 Follow the link below to watch a short video and learn "3 Exercises To Avoid Aching Knees"
http://www.huffingtonpost.com/2011/09/26/3-exercises-to-avoid-aching-knees_n_980270.html?ref=fb&src=sp&comm_ref=false Got Stress Newsletter In brief tranquil moments when the senses are relaxed and responsive, when the heart is easy and the mind is light, we can hear the voice of silent space speaking.... Awareness responds, and the blessing of healing and knowledge flows forth. -Tarthang Tulku In this newsletter we discuss some of the effects of stress on the body, how massage can help reduce stress, and some self care ideas for reducing stress. STRESS: A six letter word that we hear way too often. The truth is that everyone has stress, whether it is from school, home, work, or just life. The goal is to manage that stress so our bodies do not become damaged from prolonged exposure to stress. Stress is exhausting mentally and physically. Over time our bodies start to rebel and shut down. Symptoms of pain, discomfort, digestive problems, and high blood pressure can become serious medical issues. The best way to combat stress is to take time for yourself to do whatever it is that allows you to relax and reconnect with your body (hint: get a massage), which can be hard in a culture and lifestyle that encourages being on the go! THE EFFECTS OF STRESS ON THE BODY Stress has many short term and long term effects on the body. While our body is designed to protect itself from a dangerous and stressful situation via the fight or flight response, long term exposure to constant stress has many negative health effects and can potentially lead to chronic health problems. By decreasing the stress in our lives we can decrease the risk of many diseases and health problems. The table below provides a basic list of the effects of stress on the body: MASSAGE THERAPY AND STRESS REDUCTION
Massage can help you achieve relaxation and therefore reduce stress. It can break up the stress response that becomes a habit built into your body memory. Stress is kind of like riding a bike, once your body learns to function in a stressed state it becomes second nature and over time you forget what it is like to be relaxed. During a massage muscle tension is released, circulation is increased and your body is able to relax. Regular massage can help break the cycle of constant stress and increase your quality of life. How it works: Massage decreases stress hormone levels which helps the body relax and get out of a flight or fight stress response. By releasing endorphins and decreasing stress hormones massage assists in relaxation and your ability to enter a calm relaxed state with decreased heart rate, decreased respiration rate, increased digestion, and increased blood flow to all body systems. The reduction of overall stress levels on a regular basis through massage helps to reduce the long term effects of prolonged stress. Being in a state of deep relaxation is a difficult place for many people to reach, but here are some signs you are relaxed during and after a massage:
Studies Conclusively Show Massage Therapy Reduces Stress Massage Therapy Shown to Reduce Stress, Enhance Well-Being Massage and Bodywork for Stress Relief Massage and Stress: Understanding the Research A Meta Analysis of Massage Therapy Research Benefits of Touch Therapies SELF CARE IDEAS FOR REDUCING STRESS Learn to recognize signs of stress in your body: We all have individual stress symptoms, which may be shoulder or neck pain, shallow breathing, teeth gritting/grinding, upset stomach, quick temper, impatience, frustration, increased heart rate/blood pressure, etc. By identifying how stress makes you feel you can say “I’m feeling stressed,” and work towards treating the symptoms. Take a deep breath: Place one hand on your abdomen just below the navel. Take a long slow breath in through your nose and feel the hand move out on your abdomen as your belly expands. Exhale slowly. As you exhale allow your body to relax and the stress to leave your body. Repeat a few times. Self massage: When you can’t come in for a massage take a few minutes to massage your hands and feet. Apply pressure to any areas you feel knots or stress being built up. Breathe into areas where you feel stress or pain. On the exhale let the stress and pain go. Exercise: Exercise is a great way to relieve stress. It can be as simple as taking a few minutes to stand up, do a few stretches and shake out the stress. Some exercise ideas: · Take a walk · Practice yoga, Pilates, Qigong, or Tai Chi · Run · Take classes at your local gym · Lift weights Take time for yourself: This can be to exercise, sit in a quiet room, listen to music, meditate, breathe deeply, take a hot bath or shower, or anything else that helps you relax and take care of yourself. While an hour a day would be ideal, as little as 15 minutes counts. Just say no: We frequently try to do everything and please everyone. Set clear limits for yourself and others. Visualize calm: Find a comfortable place to sit or lie down. Close your eyes and take a few long slow breaths. Picture a relaxing scene or your favorite place to be. Focus on the sights, sounds and smells. Allow yourself to let go and be in the moment. Before opening your eyes take a deep breath and slowly come back into your current surroundings. Another way to do this is through a guided meditation CD or having someone lead you through a guided meditation. Write it down: Make a list of things that you feel make you stressed or anxious. Make a plan to change the ones you can change and allow yourself to stop worrying about the ones you can’t. Sleep: If you can’t fall asleep or wake up thinking and worrying give yourself permission to think about it in the morning. Sleeping helps your body rejuvenate, relax, and reduce stress. Healthy eating habits: Eating well balanced meals with lots of fruits and vegetables helps your body get the nutrients it needs to feel healthy and energetic. Eating well also helps your digestive system process food and decreases your risk of many health problems that can cause additional stress. Positive thinking: By staying positive you are less likely to worry about life, which leads to decreased stress and anxiety. Smile: :) Go here to celebrate with a coupon for a massage.
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AuthorLoomis Hall Massage Therapy Archives
March 2014
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