Get the Most out of your Massage!

Tips to Get the Most From Your Massage

1. Be as receptive and open to the massage process as possible.
2. Don’t eat just before a massage session.  Let your body digest your meal first.
3. Be on time. If you arrive in a frenzied, rushed state, it may take longer to relax.
4. Take off only as much clothing as you are comfortable removing.  If you don’t want to remove your clothing, wear clothing that will be comfortable during the massage and will allow the massage therapist to touch and move the areas of your body you expect will need to be massaged.
5. Privacy - The therapist will either leave the room or otherwise provide privacy while you undress. A sheet or towel is provided for draping during the massage and the therapist will uncover only the part of your body being massaged, ensuring that modesty is respected at all times. After the massage is finished, you will be provided with privacy while dressing.
6. Communicate with your massage therapist
• Before the session, give accurate health information and let the massage therapist know your expectations and reasons for the massage.
• Allergies to Oils, Lotions, Powders – The therapist may use oil, lotion or powders to reduce friction on your skin.  If you are allergic to any oils, lotions or powders, tell your massage therapist, who can choose a substitute.
• Some massage therapists play recorded music during the massage session. Others find music distracting. If it’s provided, let your massage therapist know if you have any music preferences or if you would prefer they turn off the music.
• Some people like to talk during a massage, while others remain silent. Tell your massage therapist what you prefer.
• During the massage session, report any discomfort, whether it’s from the massage or due to any problems or distractions related to the environment, e.g., room temperature, music volume, lighting, etc.
• Give feedback to the massage therapist during the massage on the amount of pressure, speed of hand movement, etc.  If anything happens that you dislike or seems improper, you have the right to ask the massage therapist to stop.  If necessary, you also have the right to end the session.
• Don’t be afraid to discuss any apprehensions or concerns. It’s important that you be as comfortable as possible during your massage. Your massage therapist is a professional dedicated to do his or her best to help you feel at ease.
7. Remember to breathe normally. Breathing helps facilitate relaxation. People often stop or limit their breathing when they feel anxious or a sensitive area is massaged.
8. Relax your muscles and your mind. Tightening up by contracting or hardening your muscles during the massage is counterproductive. Let your massage therapist know this is happening. They may need to adjust the massage technique they use and may also be able to help you relax the affected area. If you find your thoughts are racing during the massage, one way to be more body-centered and to quiet your mind is to follow the hands of the massage therapist and focus on how the touch feels.
9. Drink extra water after your massage.
10. Don’t get up too quickly and do allow for some open, quiet time after your massage session. If you’re dizzy or light headed after the massage, do not get off the table too fast. It also may take a little time to integrate or absorb the results of the massage session.
11. Be prepared to schedule several massage sessions. Massage has its greatest benefits over time. The therapeutic effects of massage are cumulative, so the more often you get a massage, the better you will feel and the more quickly your body will respond. From one session to the next, relaxation deepens as the chronic patterns of stress in the body are affected and released. If you’re getting massage to address chronic muscular tension or recovery from a soft tissue injury, more than one session is usually needed.

Source: AMTA; www.amtamassage.org

Have You Pulled A Muscle?

"Muscles contract and relax to help the body move. When a muscle is overstretched, it results in a strain or pull. Some of the most common locations for muscle strains or pulls are in the legs, neck and back. A pull or a strain is different from a muscle sprain because the sprain results when a muscle's ligament is overstretched or torn.

Note when the muscle pain occurs. If the pain starts during an activity, it usually indicates a pulled muscle. If the pain begins after playing a sport, performing yard work or other activity, it is probably delayed-onset muscle soreness and is not considered a strain or pull.

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Assess your pre-injury events. If you did not stretch your muscles prior to incurring your injury, you may have a pulled muscle. Pulled muscles commonly result from overstretching "cold" muscles or from returning to a sport too soon after taking time off either from another injury or after the off-season.

Stretch the sore muscle. If a muscle is pulled, stretching it usually does not help decrease the pain. Some people find massaging the sore muscle will help, since it stimulates blood flow to the area, while stretching the muscle does not.

Look at the injured area. You may notice swelling the first few hours following the injury if you have a pulled muscle. A pulled muscle can cause discoloration or bruising in the injured area over the several days following the event.

Treat the injury. Pulled muscles usually respond well to the RICE method. This involves resting the injured area, icing the sore muscle, applying a compression bandage to the area and elevating the sore body part. You should take a break from your normal activities, especially those that may aggravate the pulled muscle. The combination of ice, compression and elevation will help reduce swelling in the injured area."

Better Sleep Month

Better Sleep Month

 

Insomnia means trouble either falling asleep or staying asleep. The prevalence of insomnia is staggering, with more than 30 percent of American adults suffering from occasional bouts of insomnia and 10 percent of Americans experiencing chronic insomnia.

When it comes to massage therapy, an individual can gain an amount of benefits for insomnia. The major reason which causes insomnia is restlessness. The pressure and the trauma in today’s world leave a person with a restless state of mind and body.

The relentless pressures affect the nerves of an individual. These nerves can get so strained that even taking a nap can seem to be impossible to a person. Massage therapy can have the most soothing effect on the nerves and the restless mind of a person.

By having regular sessions of massage therapy there can be an increase in the production of stress-relieving and the pleasure-inducing hormones such as the endorphins. When these hormones are released in the body they provide a soothing effect to the mind. A person can feel elevated and at peace when these hormones are released.

Massage therapy uses the power of touch in relaxing the nerves and the muscles in the body. It can also help in countering the anxiety disorders that are a common symptom in people suffering from insomnia.

The toxins accumulated from time to time can be released out of the body in massage therapy. Thus, it is one of the best methods available for curing the insomnia.

Schedule your massage for the month of May for $10 off in honor of better sleep month.

30 minute for $15/60 minute for $30

513-765-9230

Stretching

 

Today I had a patient come in to see me with questions on how to stretch her calf muscle.. I thought what a great thing to share with all of you.. here are some suggestions and also some other stretches for other parts besides the calf..

 

Why is stretching important?

• Stretching decreases pain and soreness after you exercise so it’s important to stretch before and after. When you stretch your muscles, you send them a signal that they will be working and so they are more willing to move and bend in ways they wouldn’t if you didn’t stretch.
• Stretching improves circulation.  When you stretch out your muscles, the blood flow to your muscles improve which also is a reason why you won’t feel so sore after you workout.
• Stretching improves your posture.  When you have good posture, you will do exercises and strength training the proper way to reduce your risk of injury.  Most workouts require that you use proper posture so that you don’t strain your back or your muscles.  When you stretch everyday, you will improve your posture and your risk of back injury is diminished.

Want more information? contact me @ miracletouchmassagetherapy@gmail.com
-Heather Miracle LMT

Massage Facts

Some interesting facts about massage therapy.. enjoy :)

• touch stimulates the release of endorphins (the body's natural pain killers)
• touch is the first sense to develop in humans, and may be the last to fade
• massage before an athletic event, makes the athlete more flexible, enhanced speed and power, and less prone to injury
• massage therapy is the third most commonly used form of alternative medicine in the U.S.
• massage and bodywork therapy is sought out by a large number of people in age brackets: 18-24 (22%); 25-34 (31%); 35-44 (25%); 45-54 (22%); 55-64 (19%); and over 65 (9%
• by massaging and gently pulling on your ears – top, middle, and bottom of outer earlobes once per day improves your immune system
• a 60 minute massage is about the same as 7-8 hours of sleep to your body

more information on massage coming soon! if there are any specifics you would like me to inform you on just let me know miracletouchmassagetherapy@gmail.com.

-Heather LMT