Importance of Sleep

I've had sleep issues lately and feel like its so hard to wind down at the end of my day. I lay in bed awake at night for ever it feels like :( I thought this information was helpful and thought I'd share it with you all!

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Sleep deprivation can be the cause of the discomfort you are having and may be the reason you are seeking a massage. It is important to evaluate how well you sleep and if this could be one of the reasons you are in pain.
Massage on its own can help encourage a healthy sleep cycle, but adding aromatherapy can enhance the client to get better sleep too.

These are things you can try to help you sleep better...

-Create a bedtime routine.
-Drinking more water and ingesting more natural sources of electrolytes regularly will help.
-Exercise regularly.
-Maintain consistent sleep schedule- it reinforces your body's sense of an internal circadian rhythm. It has been known for a long time that at least 4 hours of sleep is required for muscle/connective tissue  to repair on a daily basis.
-You could try using melatonin.. starting with a low dose of .5 mg that could be raised gradually to 3 mg. (Just a suggestion.. consult your doctor always!)
-Make your bedroom comfortable by creating a dark, cool, quiet environment.
-Try to not be on electronics or watch TV right before you plan to go to bed.
-Check your mattress and box spring if it is more than a few years old make sure nothing is broken and that they are in good condition.

Most Importantly....

Heather Miracle LMT

miracletouchmassagetherapy@gmail.com

Frequency of Massage

"Clients often ask me how often they should get amassage.  A standard recommendation from other massage businesses is once a month. My recommendation will depend on what your goals are for massage.  I’ll also carefully consider your individual condition and lifestyle.      It’s important to remember two things about massage.  1) The effects of massage are cumulative.  So your second massage builds on the good effects of your first, and so on.  If you receive your massages too far apart, then with each massage you are back at square one.  What a waste of your money!  2) Onemassage won’t “fix” a chronic problem. It has taken days, weeks, or even years to develop a stiff neck or painful low back.  The condition won’t be reversed in 1 hour.  With that in mind, I’ve included some general guidelines below.      If you are including massage in a general wellness plan to reduce stress and relax tight muscles, once a month is a good recommendation.  If you’re going through an especially stressful time or have a high stress life, coming every 1-2 weeks can help establish a pattern of relaxation.   Athletes training for an event and doing intense workouts often come in twice per week to help maintain flexibility and the healthy condition of their muscles.  During less intense training, massage frequency may drop down to every two weeks or once amonth.   Clients working to relieve chronic muscle tension or long-term musculoskeletal problems (like headaches, shoulder and low back pain) need to come in more frequently for a short period of time.  Typically weekly visits for 4-6 weeks can help overcome a chronic problem.  With self-care, these clients can then work back to a maintenance schedule that’s right for them, typically about once a month.   When you have an acute condition such as a muscle strain or spasms, frequent visits (2-3 per week) of shorter duration (30-45 min) for a 1-3 weeks often help resolve problems.  You can then diminish frequency until you reach a maintenance schedule to help keep you pain-free.    Remember each person is unique, and you should listen to your body.  The amount of self-care (stretching, stress reduction, etc) you do at home will effect how quickly you recover.  When working with an acute or chronic condition, it’s important to wait until you consistently feel pain-free to drop the frequency of your massages. " I found this information online and I totally agree and feel like they explain perfectly why you should get massages continually.

Using Massage Oils

A pure, good quality vegetable, nut seed oil is recommended.

It should be cold pressed, unrefined, and additive-free.

Mineral oils should not be used.

The most widely used carrier oil is sweet almond oil(it is suitable for all skin types)

Apricot kernel and peach kernel oils are also excellent for all skin types.

A typical blend that would allow you to carry out approximately 10 treatments would be:

70 mls sweet almond oil

10 mls calendula

10 mls jojoba

10 mls wheat germ

Pure essential oils listed are added to enhance the massage experience, but should be used with great care and keep in mind the contraindications for each oil. They should always be blended with a carrier oil in the following dilution: 3 drops of essential oil to 10 mls(2 teasppons) of carrier oil or 6 drops of essential oil to 20 mls(4 teaspoons) of carrier oil.

Chamomile, Roman (Anthemis Nobilis)

Effects: Balancing, Calming, soothing

Uses: All nervous disorders(anxiety, depression, insomnia, and irritability), female disorders(PMS and Menopause), Aches and pains(in muscles, joints, or organs), sensitive and allergic skin conditions, digestive problems(especially if there is inflammation), and an excellent remedy for babies and children(asthma, colic, skin problems, temper tantrums)

No Contraindications

Eucalyptus (Eucalyptus Globulus)

Effects: Relieves coughs and pain relieving

Uses: all respiratory disorders(excellent chest and throat rub and wonderful inhalant for sinusitis), eases pain of arthritis, rheumatism, and all muscular aches and pains, stimulates the brain aiding in concentration, and prevents infectious diseases from spreading.

Don’t use on babies and children under the age of 2(use chamomile or lavender instead)

Geranium (Pelargonium Graveolens)

Effects: Balancing, Healing, and Uplifting

Uses: wonderful for the nervous system( helps anxiety and depression), PMS and menopause, and excellent for all skin types.

No Contraindications

Lavender (Lavendula Angustifolia)

Effects: it is a universal healer so it works for everything!

Uses: highly beneficial for the nervous system( works for anxiety, depression, insomnia, irritability, and panic attack, reduces high blood pressure, headaches, migraines, arthritis, muscular aches and pains(reduces pain and inflammation, relaxes and tones), all skin care( heals burns, sunburn, acne, eczema, cuts and bruises. Highly recommended for babies and young children due to its gentle action).

No contraindications

Lemon ( Citrus Limonoum)

Effects: Antiseptic, Detoxifying, and Stimulating

Uses: Excellent for digestive system(especially in cases of indigestion and hyperacidity), boosts immune system(accelerates recovery from illness), cuts and wounds, warts, oily skin, and a popular choice for varicose veins.

Avoid strong sunlight immediately after application.

Peppermint (Mentha Piperita)

Effects:Cooling, digestive, Pain relieving, and stimulating.

Uses: All digestive problems( nausea, travel sickness, and inflammatory conditions like irritable bowel syndrome), headaches and migraines(cools and relieves pain), cools down sunburn and relieves itching, excellent for relieving arthritis, rheumatism, and sports injuries.

Store away from homeopathic medicines and do not use on children or babies under the age of 2.

Mandarin (Citrus Aurantium)

Effects: Refreshing, Revitalising, Tonic

Uses: An uplifting oil which dispels anxiety and encourages feeling of joy and happiness. tonic for the digestive system( stimulates the appetite and relieves indigestion), excellent for pregnancy(particularly to combat stretch marks).

Avoid strong sunlight immediately after application.

Rosemary (Rosemarinus Officicnalis)

Effects: Detoxifying, Restorative, Stimulant.

Uses: Clears the head(reducing mental fatigue and aides in concentration), a wonderful tonic and pain reliever for the muscles and joints, encourages hair growth, excellent for coughs, colds, and sinus problems, recommended for digestion (particularly where detoxification is required.. constipation, food poisioning, obesity).

Do not use excessively in first stages of pregnancy or in cases of epilepsy.

Massage Questions You May Be Afraid to Ask..

Am I supposed to tip?

If you get a massage a 15% to 20% tip is standard if you were pleased with the services. It's just like tipping at a restaurant. If you're not sure, don't be afraid to ask if tipping is customary. You can call ahead to ask if you don't want to do it face to face. You can always show your appreciation by referring friends, family and co-workers to the massage therapist.

Am I supposed to take off my underwear?

Many people prefer to keep their underwear on during a massage, while others prefer to be completely nude. It's up to you. If your problem areas are your lower back, hips, buttocks, or groin, tight-fitting underwear can sometimes get in the way of massage work, but a thong for women or briefs for men should do the trick. If you do remove your underwear, licensed massage therapists must ensure that you are always properly covered by a sheet or towel. Only the area being massaged will be uncovered.

What if I realize I've drooled?

Many people fall into a peaceful slumber during the massage but when they wake up, they notice a pool of drool. This is very common. It often happens when people are being massaged while lying face down on the massage table. Don't be afraid to ask the massage therapist for a tissue.

Will the massage therapist be there when I undress?

The massage therapist will leave the room so that you can remove your clothing and lie on the massage table (usually face down) under the top sheet.
Don't rush or worry that the massage therapist will walk in on you -- the massage therapist knocks and asks if you are ready before entering the massage room.

Should I talk during the massage?

Although some people prefer to talk throughout the massage, don't feel like you have to make conversation with the massage therapist. After all, you're having a treatment, feel free to close your eyes and relax, which is what most people do.

Deep tissue massage and sports massage are just some of the types of massage that require more feedback. The massage therapist often works on deeper layers of muscle and will want to ensure that the pressure is not uncomfortable.

Be sure to speak up if:

• The room is too hot or too cold
• You experience pain
• You have any questions related to the massage
• There's anything you forgot to mention during the consultation

What if I get an erection?

Some men avoid massage therapy because they worry that they'll get an erection. Or they get the massage, but are unable to relax during the massage because of this fear.

But there is no reason to be embarrassed. It's perfectly normal for men to get an erection during a non-sexual, therapeutic massage.

Gentle touch administered to any area of the body can activate the parasympathetic nervous system and cause a partial or full erection. Your massage therapist (male or female) understands this and will generally ignore it.

If you are still worried, you may wish to wear a men's bikini bathing suit during the massage, which provides more support than boxers.

The pressure isn't deep enough, but I don't want to insult the therapist's technique. What should I do?

Communicate openly with the massage therapist. Keep in mind however that it's a myth that massage therapy has to hurt to be effective. Some of the most effective types of massage therapy are gentle and do not involve deep pressure or pain. In fact, too much pressure can cause muscles to seize up.

Here is a good rule of thumb -- on a scale of one to 10 where one is no pain and 10 is extremely painful, the pressure should always be less than seven.

I'm self-conscious about a certain part of my body and don't want the therapist to see me. What can I do?

People are self-conscious for various reasons. Some of the more common concerns are:

• I'm overweight.
• I have excessive hair growth on my body.
• I've got acne on my face or back.
• My feet are ugly.
• I have scars.

Being self-conscious should never keep you from seeking health care, whether it's visiting your doctor or seeing a massage therapist.

Or, you can opt for a therapy that is done through clothing, such as shiatsu or Thai massage. Because no massage oil or lotion is used, you remain fully clothed during the session.If you're self-conscious about a certain part of your body, you can ask the massage therapist to avoid that area. You can even bring your own comfortable clothes to wear. Just remember to provide complete and accurate information on your health history form, so that the massage therapist is aware of any precautions or contraindications.

I'd rather see a female therapist. Should I request this?

Some men don't feel comfortable having a massage by a male massage therapist. Some women also prefer a female massage therapist because they say they feel more comfortable.

I would suggest in scheduling your appointment to let the person scheduling know that you would rather have a female or male, depending on your preference and what you are more comfortable with.

Using Massage Therapy

If you're considering the use of massage therapy, talk with your doctor first. Keep in mind that massage therapy, or any other alternative medicine, should not be used as a substitute for standard care in the treatment of a health condition.

Aromatherapy

I have been researching and taking classes on Aromatherapy and learning all of it's benefits. I am really intrigued and I am starting to see benefits myself. I even went out and got a diffuser with some samples to test out some blends so I could decided from there what scents I may want to purchase to use later in my massage room. I have also been thinking of creating my own scents and creating lotions, creams, chapsticks, roll-ons, etc. for my clients. I am super excited to get this process started just need to get more in tune with the different scents and what i feel helps with certain things and I will be creating samples for you all to try and i can't wait! hope you are as excited as I am. Here is a bath salt I am going to try out! I definitely be letting you know all about it and will have to let you all try it if i like it :)

FYI on Reflexology

What is reflexology?

Reflexology is the application of pressure to specific points and areas on the feet, hands, or ears. Reflexologists believe that these areas and reflex points correspond to different body organs and systems, and that pressing them has a beneficial effect on the organs and person's general health. For example, reflexology holds that a specific spot in the arch of the foot corresponds to the bladder point. When a reflexology practitioner uses thumbs or fingers to apply appropriate pressure to this area, it affects bladder functioning.

                                       

Although reflexology is not used to diagnose or cure health disorders, millions of people around the world use it to complement other treatments when addressing conditions like anxiety, asthma, cancer treatment, cardiovascular issues,diabetes, headaches, kidney function, PMS, and sinusitis.

According to several studies, a practice in Denmark resulted in reduced sick leave and absenteeism. Employees consistently reported complete or partial improvement in conditions where they sought reflexologists' help and even relief for additional problems related to stress. In one municipal district, almost one-third of the employees reported greater satisfaction with their jobs after completing six sessions with a reflexologist.

Where are the reflexology points and areas?

In reflexology theory, points and areas on the feet, hands, and ears correspond to specific organs, bones and body systems. Practitioners access these points on the feet and hands (bottom, sides, and top) and the ear (both inside as far as the finger can reach and outside) to affect organs and systems throughout the entire body.

Maps of reflex points have been passed between practitioners across the globe. Understandably, there is not agreement among all reflexologists on all points; however, general agreement does exist on major reflex points. Some scientific documentation of linkages between the skin and internal organs also exists.

To represent how the body systems correspond to one another, reflexologists use reflexology "maps." A good example of a reflexology map exists for the feet. Each foot represents a vertical half of the body:

• The left foot corresponds to the left side of the body and all organs, valves, etc. found there.

• The right foot corresponds to the right side of the body and all organs found there. For example, the liver is on the right side of the body, and therefore the corresponding reflex area is on the right foot.

The illustration to the right shows a reflexology map for the feet. 

A reflexologist may perform a general session or may focus on specific problem areas on the feet, hands or ears. 

Whatever the approach, the reflexologist attempts to release congestion or stress in the nervous system and balance the body's energy.

                        

How does reflexology relate to other therapies?

Acupuncture and acupressure: Reflexology is similar to acupuncture and acupressure in that it works with the body's vital energy through the stimulation of points on the body. However, acupuncture/acupressure points do not always coincide with the reflex points used in reflexology.

Reflexology and acupressure are both "reflex" therapies in that they work with points on one part of the body to affect other parts of the body. While reflexology uses reflexes that are in an orderly arrangement resembling a shape of the human body on the feet, hands, and outer ears, acupressure uses over 800 reflex points that are found along long thin energy lines called meridians that run the length of the entire body.

Massage: Some people confuse reflexology with massage. While both massage and reflexology use touch, the approaches are very different.

• Massage is the systematic manipulation of the soft tissues of the body, using specific techniques (for example, tapping, kneading, stroking, and friction) to relax the muscles.
• Reflexology focuses on reflex maps of points and areas of the body in the feet, hands, and ears using unique micromovement techniques such as thumb or finger walking and hook and backup to create a response throughout the body.

In short, massage therapists work "from the outside in," manipulating specific muscle groups or fascia to release tension. Reflexology practitioners see themselves as working "from the inside out" -- stimulating the nervous system to release tension.

Another difference between massage and reflexology is that a client will stay fully clothed for a reflexology session except for removing footwear, whereas clients remove clothing for a massage session.

Are There Times When I Shouldn’t Have Reflexology?

While reflexology is an extremely safe healing practice, it is important to be aware of a few contraindications or times when reflexology might not be a wise choice. 

These contraindications include:

• Reflexology on the foot is discouraged in patients with foot fractures, unhealed wounds, or active gout in the foot. Patients with osteoarthritis that impacts the foot or ankle, or those with vascular disease of the legs or feet, should consult with their primary provider prior to beginning reflexology on the feet. An acceptable alternative would be to use reflexology on the hands and ears.
• Clients who report current thrombosis or embolism (which is an obstruction of the pulmonary artery or a branch of it by a free-floating blood clot or embolus) should not receive reflexology therapy. Since reflexology improves circulation, it could potentially cause a clot to move towards the heart or brain.
• For women in early pregnancy (the first 6 weeks), the reflexology session is altered by treating the uterine and ovarian reflex points more gently or by avoiding them altogether. In general, caution should be exercised during pregnancy because of reports that stimulation may cause contractions.
• Babies and young children will receive benefit from many techniques, but rarely have the patience for a whole session. Thus, sessions are abbreviated in length.
• If you are using other touch therapies, such as massage, allow at least 48 hours between touch therapy sessions to avoid an overload on your system.

Hope you find this information helpful. I have doing some training as well as previous research on reflexology. I am not certified yet, but plan to be once I can attend a class focusing on this technique. 

Yours in Wellness,

Heather Miracle LMT

Massage has to hurt to do any good, right?

So I thought I would write a little about a common statement/question about massage. A lot of people think a massage has to hurt in order to do any good, but that is not always the case. Delivering an effective massage is about the technique over muscle. If it were all about muscle massage therapists everywhere would be exhausted and wouldn't come back to work! Professional therapists don't work like a cookie cutter doing the same thing repeatedly. They don't go to the same depth of pressure for every client each session either. We treat elderly clients with osteoporosis, for example, with much less pressure than a young athlete who prefers deep tissue work. Female therapists can work just as deep as a "strong" male therapist. In turn a male therapist can give a light/sensitive massage just as well as a female therapist. Again it's all about technique and the needs of each particular client.

Massage does not have to hurt to help either. You gain therapeutic benefits from a relaxing massage; which doesn't hurt at all. You can seek out a more aggressive treatment option which will cause some discomfort afterwards, but both have their benefits for your well being. If you don't want heavy pressure, just say so and the massage therapist will gladly adjust the pressure for you. Massage therapists want to help you. If you are tensing up that will work against the goals of the massage which is to invite your body to relax, reduce pain, increase well being, and for you to have long/supple muscles. Massage therapists aren't in the torture business so make sure to communicate with your therapist on what feels good and what doesn't. Recognize that your needs and pain threshold might change with each visit and things may need to be adjusted in order for you to receive the best massage possible.

With all this being said: go out and find a massage therapist, get a massage, relax, and enjoy!