If you are like most of us, you have made some New Years Resolutions. Taking better care of yourself should be at the top of that list! I know we all have priorities in life. We have children to take care of (or maybe elderly parents), work, housekeeping, yard-care, and more. The list probably goes on and on.
Ask yourself this... if you don't take care of yourself how are you going to get all of these things accomplished? How are you going to care for those that are depending on you? Who cares more about your health and well-being than you do? NO ONE!
What can you do?
Eat Healthier (I didn't say diet!)
Increase your activity (I didn't say exercise!)
Take time to relax and destress - this will help achieve the above tasks.
Ask yourself this... if you don't take care of yourself how are you going to get all of these things accomplished? How are you going to care for those that are depending on you? Who cares more about your health and well-being than you do? NO ONE!
What can you do?
Eat Healthier (I didn't say diet!)
Increase your activity (I didn't say exercise!)
Take time to relax and destress - this will help achieve the above tasks.
Shine the Light on Winter Blues
In northern climates when the heavy snows fall and the sun moves south, many people find their moods shift from upbeat to downright depressed. The severe form of winter depression--called seasonal affective disorder, or SAD--affects at least two million North Americans. Another thirty-nine million experience milder symptoms of moodiness and extended sleep patterns that somewhat resemble hibernation.
Overeating, sleeping for prolonged periods, mood swings, carbohydrate cravings, and weight gain during winter months may be more than just symptoms of cabin fever. They can suggest a biochemical reaction caused by a lack of exposure to sunlight.
Like all living things, we humans are sensitive to the seasons and sunlight. We secrete a hormone called melatonin, which helps us sleep at night and stay awake during the day. Melatonin production is directly linked to sun exposure. So, as the days get shorter during the winter, our bodies produce more and more melatonin and we can literally feel like going into a cave and hibernating.
Many SAD sufferers manage their seasonal depression with daily exposure to full-spectrum lamps or light boxes. By getting daily doses of natural light, they can fool their brains into thinking it's summertime, and their need to sleep decreases.
Recent research shows that timing these light therapy sessions to our natural biological clocks is even more beneficial than usage during the day. Exposure to natural spectrum bright light for thirty minutes on awakening is twice as effective as evening sessions, and one study found this practice actually had an 80 percent chance of sending SAD into remission.
If winter blues are getting to you, consider investing in a full spectrum lamp and use it first thing in the morning--because SAD is for the bears.
In northern climates when the heavy snows fall and the sun moves south, many people find their moods shift from upbeat to downright depressed. The severe form of winter depression--called seasonal affective disorder, or SAD--affects at least two million North Americans. Another thirty-nine million experience milder symptoms of moodiness and extended sleep patterns that somewhat resemble hibernation.
Overeating, sleeping for prolonged periods, mood swings, carbohydrate cravings, and weight gain during winter months may be more than just symptoms of cabin fever. They can suggest a biochemical reaction caused by a lack of exposure to sunlight.
Like all living things, we humans are sensitive to the seasons and sunlight. We secrete a hormone called melatonin, which helps us sleep at night and stay awake during the day. Melatonin production is directly linked to sun exposure. So, as the days get shorter during the winter, our bodies produce more and more melatonin and we can literally feel like going into a cave and hibernating.
Many SAD sufferers manage their seasonal depression with daily exposure to full-spectrum lamps or light boxes. By getting daily doses of natural light, they can fool their brains into thinking it's summertime, and their need to sleep decreases.
Recent research shows that timing these light therapy sessions to our natural biological clocks is even more beneficial than usage during the day. Exposure to natural spectrum bright light for thirty minutes on awakening is twice as effective as evening sessions, and one study found this practice actually had an 80 percent chance of sending SAD into remission.
If winter blues are getting to you, consider investing in a full spectrum lamp and use it first thing in the morning--because SAD is for the bears.
08/12: Whiplash
By Hope Bentley
Getting rear-ended in traffic. Face-planting at the bottom of a ski slope. Tumbling over the handlebars on your bike. Whiplash comes in many forms and can become a long-term problem if not treated correctly. Fortunately, massage and bodywork can address the ache and discomfort that come with whiplash and prevent chronic pain down the road.
Understanding Whiplash
The term "whiplash" came into use in 1928. Doctors will sometimes use "hyperextension injury," to describe it, but "whiplash" is a more visceral account of what has happened to the victim's neck. The neck itself has made a whip-like motion bending first towards and then away from the point of impact. As the head moves rapidly in one direction, the muscles in the neck receive the message to contract. The momentum of the head can cause strain or sprain to the muscles and ligaments in the neck as the head reaches the end of its movement.
Car accidents are the most common causes of whiplash. The American Academy of Orthopedic Surgeons reported that about 20 percent of people who have been in rear-end collisions later report whiplash symptoms. Whether front to back or side to side, whiplash can affect muscles all the way into the victim's back and arms. The most serious form of whiplash compresses nerves in the neck and cause multiple sprains of the ligaments.
The good news is, serious hyperextension injuries are in the minority, as whiplash usually comes in the less serious version of the injury. "Fortunately, about 95 percent of the time whiplash tends to be more superficial damage, like slight muscle strains and tears," says Ben Benjamin, Ph.D., a massage therapist who holds a doctorate in education and sports medicine. But whether the pain is minor soreness or serious discomfort, massage can provide relief and prevent chronic problems in the long run.
Whiplash Symptoms
The symptoms of whiplash include neck pain and stiffness, headaches, pain in the shoulder or between the shoulder blades (sometimes called "coat hanger pain"), low back pain, and pain or numbness in the arms or extremities.
Often people who suffer whiplash do not feel the effects until two or three days after the injury-causing incident. Benjamin explains that this delayed onset is because it takes time for scar tissue to manifest in the sprained or strained muscles and ligaments. And because scar tissue is more adhesive than regular tissue, people experience it as stiffness in the injured areas.
Whiplash affects primarily the neck, but victims shouldn't ignore the rest of the body. This injury can pull the long muscles on either side of the spine, which reach all the way to the tailbone and can cause discomfort along the way. Discomfort or stiffness in the chest and arms can also be due to whiplash. And headaches may be the result of slowed circulation to the head caused by the swelling in the injury.
Getting rear-ended in traffic. Face-planting at the bottom of a ski slope. Tumbling over the handlebars on your bike. Whiplash comes in many forms and can become a long-term problem if not treated correctly. Fortunately, massage and bodywork can address the ache and discomfort that come with whiplash and prevent chronic pain down the road.
Understanding Whiplash
The term "whiplash" came into use in 1928. Doctors will sometimes use "hyperextension injury," to describe it, but "whiplash" is a more visceral account of what has happened to the victim's neck. The neck itself has made a whip-like motion bending first towards and then away from the point of impact. As the head moves rapidly in one direction, the muscles in the neck receive the message to contract. The momentum of the head can cause strain or sprain to the muscles and ligaments in the neck as the head reaches the end of its movement.
Car accidents are the most common causes of whiplash. The American Academy of Orthopedic Surgeons reported that about 20 percent of people who have been in rear-end collisions later report whiplash symptoms. Whether front to back or side to side, whiplash can affect muscles all the way into the victim's back and arms. The most serious form of whiplash compresses nerves in the neck and cause multiple sprains of the ligaments.
The good news is, serious hyperextension injuries are in the minority, as whiplash usually comes in the less serious version of the injury. "Fortunately, about 95 percent of the time whiplash tends to be more superficial damage, like slight muscle strains and tears," says Ben Benjamin, Ph.D., a massage therapist who holds a doctorate in education and sports medicine. But whether the pain is minor soreness or serious discomfort, massage can provide relief and prevent chronic problems in the long run.
Whiplash Symptoms
The symptoms of whiplash include neck pain and stiffness, headaches, pain in the shoulder or between the shoulder blades (sometimes called "coat hanger pain"), low back pain, and pain or numbness in the arms or extremities.
Often people who suffer whiplash do not feel the effects until two or three days after the injury-causing incident. Benjamin explains that this delayed onset is because it takes time for scar tissue to manifest in the sprained or strained muscles and ligaments. And because scar tissue is more adhesive than regular tissue, people experience it as stiffness in the injured areas.
Whiplash affects primarily the neck, but victims shouldn't ignore the rest of the body. This injury can pull the long muscles on either side of the spine, which reach all the way to the tailbone and can cause discomfort along the way. Discomfort or stiffness in the chest and arms can also be due to whiplash. And headaches may be the result of slowed circulation to the head caused by the swelling in the injury.
This Saturday (December 8th) we will be providing massages to the children, families, and volunteers of the Pediatric Cancer Foundation of the Lehigh Valley. Cassie Shultz, Kelly Souders, Vickie Dries, and I will be volunteering our time to help this worthwhile organization and its children.
The power of positive touch can have a profound effect on cancer patients. This seemed like the perfect time of year to give these youngsters a caring, therapeutic experience. The volunteers that are working along with me are committed to promoting the massage profession and bringing massage to those that may not otherwise realize the benefits.
In addition, I will be donating a portion of our gift certificate sales, now through December 24th, to this awesome charity (some exclusions apply). To learn more about The Pediatric Cancer Foundation of the Lehigh Valley visit their website CancerSupportGroup.org
In Wellness,
Tom
The power of positive touch can have a profound effect on cancer patients. This seemed like the perfect time of year to give these youngsters a caring, therapeutic experience. The volunteers that are working along with me are committed to promoting the massage profession and bringing massage to those that may not otherwise realize the benefits.
In addition, I will be donating a portion of our gift certificate sales, now through December 24th, to this awesome charity (some exclusions apply). To learn more about The Pediatric Cancer Foundation of the Lehigh Valley visit their website CancerSupportGroup.org
In Wellness,
Tom
28/11: Muscle Memory
Did you know your muscles have a memory all their own? It's true.
Take walking, for example. As adults it is automatic, we don't need to think about the steps or process, however for a young toddler it takes intense concentration.
Typing (not the hunt & peck type) is another example. The position of the keys becomes embedded in the muscle movement of our hands/fingers.
In the massage and sports medicine world this "muscle memory" is known as proprioception. Proprioception is a very important consideration when treating chronic muscle tension and old, untreated injuries.
When a muscle is continually placed in a tight, contracted position it eventually "learns" that shortened state. This is most obvious is the shoulders and neck. We've all seen people that "wear" their shoulders at their ears or whose head is jutting forward from constantly looking down or forward into a computer screen.
The good news is that muscles can learn new patterns. Massage and stretching are very effective for changing muscle memory. BUT it takes persistence and time. The longer the muscle has been in that tight state, the longer it will take to correct them. Often, after a massage session, pain will subside and posture will seem normal only to then return after a short time. THIS IS NORMAL. The muscle is "remembering". If massage sessions are scheduled properly, after each session the effects should last longer and longer. After several, properly spaced sessions, you should see dramatic improvement.
When it comes to pain and injury recovery it is easy to see how massage is ... more than relaxation!
Take walking, for example. As adults it is automatic, we don't need to think about the steps or process, however for a young toddler it takes intense concentration.
Typing (not the hunt & peck type) is another example. The position of the keys becomes embedded in the muscle movement of our hands/fingers.
In the massage and sports medicine world this "muscle memory" is known as proprioception. Proprioception is a very important consideration when treating chronic muscle tension and old, untreated injuries.
When a muscle is continually placed in a tight, contracted position it eventually "learns" that shortened state. This is most obvious is the shoulders and neck. We've all seen people that "wear" their shoulders at their ears or whose head is jutting forward from constantly looking down or forward into a computer screen.
The good news is that muscles can learn new patterns. Massage and stretching are very effective for changing muscle memory. BUT it takes persistence and time. The longer the muscle has been in that tight state, the longer it will take to correct them. Often, after a massage session, pain will subside and posture will seem normal only to then return after a short time. THIS IS NORMAL. The muscle is "remembering". If massage sessions are scheduled properly, after each session the effects should last longer and longer. After several, properly spaced sessions, you should see dramatic improvement.
When it comes to pain and injury recovery it is easy to see how massage is ... more than relaxation!
How to Prolong the Benefits of Bodywork
by Barbara Hey
A massage works in wonderful ways, easing stress and pain, calming the nervous system, increasing circulation, loosening tight muscles, stimulating internal organs, and enhancing skin. The multiplicity of physiological responses sends a simple, clear message to the mind: Massage feels good. Of course, you want to hold on to that just-had-a-massage feeling -- total body relaxation, muscles relaxed and at ease, and fluid movement restored -- for as long as possible.
But how long that bliss lasts depends on the state of your body. If you're suffering from chronic pain or recovering from injury, then it may take more sessions and perhaps different modalities before optimal health is restored.
If massage is part of your regular health regimen, then it's more likely the effects will endure. In other words, the effects of massage are cumulative, like any healthy habit. The more often you get a massage, the greater and longer-lasting the benefits.
Massage Frequency
How often you receive massage depends on why you're seeking massage. In dealing with the general tension of everyday commutes, computer work, and time demands, a monthly massage may be enough to sustain you. On the other hand, if you're seeking massage for chronic pain, you may need regular treatments every week or two. Or if you're addressing an acute injury or dealing with high levels of stress, you may need more frequent sessions. Your situation will dictate the optimum time between treatments, and your practitioner will work with you to determine the best course of action.
"You need to consider how you felt before the session and how you felt after, and then look at how long you maintain that," says Pieter Sommen, the chair of the eastern department in the Swedish Institute School of Massage Therapy in New York.
In general, experts say "regular" is preferable, but how regular depends on your situation. While daily massage would be delightful, practical considerations such as cost, time, and physical need likely determine the frequency of treatments. "It's best to maintain a schedule," says Eeris Kallil, CMT, a shiatsu instructor at the Boulder College of Massage Therapy in Colorado. "That way the body becomes conditioned and prepared for session at specific intervals."
by Barbara Hey
A massage works in wonderful ways, easing stress and pain, calming the nervous system, increasing circulation, loosening tight muscles, stimulating internal organs, and enhancing skin. The multiplicity of physiological responses sends a simple, clear message to the mind: Massage feels good. Of course, you want to hold on to that just-had-a-massage feeling -- total body relaxation, muscles relaxed and at ease, and fluid movement restored -- for as long as possible.
But how long that bliss lasts depends on the state of your body. If you're suffering from chronic pain or recovering from injury, then it may take more sessions and perhaps different modalities before optimal health is restored.
If massage is part of your regular health regimen, then it's more likely the effects will endure. In other words, the effects of massage are cumulative, like any healthy habit. The more often you get a massage, the greater and longer-lasting the benefits.
Massage Frequency
How often you receive massage depends on why you're seeking massage. In dealing with the general tension of everyday commutes, computer work, and time demands, a monthly massage may be enough to sustain you. On the other hand, if you're seeking massage for chronic pain, you may need regular treatments every week or two. Or if you're addressing an acute injury or dealing with high levels of stress, you may need more frequent sessions. Your situation will dictate the optimum time between treatments, and your practitioner will work with you to determine the best course of action.
"You need to consider how you felt before the session and how you felt after, and then look at how long you maintain that," says Pieter Sommen, the chair of the eastern department in the Swedish Institute School of Massage Therapy in New York.
In general, experts say "regular" is preferable, but how regular depends on your situation. While daily massage would be delightful, practical considerations such as cost, time, and physical need likely determine the frequency of treatments. "It's best to maintain a schedule," says Eeris Kallil, CMT, a shiatsu instructor at the Boulder College of Massage Therapy in Colorado. "That way the body becomes conditioned and prepared for session at specific intervals."
A large portion of our society (Americans) view massage as a luxury, a way to splurge, or pamper ourselves. In other parts of the world (especially the East) massage is viewed as a necessity. A way to preserve and improve ones health and well-being.
If I were to survey people randomly, and ask what the benefits of massage are, I would overwhelmingly hear RELAXATION and STRESS REDUCTION and likely not much else.
While these are two BIG benefits of massage there is much, much more. Therapeutic Massage can help lower blood pressure, relieve muscle tension and stiffness, reduce/eliminate muscle spasm, aid in the healing of strained muscles and sprained ligaments.
Massage can improve circulation of blood and lymph through the body, strengthen your immune system, enhance health and nourishment of your skin, relieve tension related headaches and eye strain. Improved joint flexibility, range motion, and posture are a few more benefits.
I could go on and on, but the point is that relaxation is NOT a luxury and massage is NOT a luxury. Take care of yourself; take care of your body.
If I were to survey people randomly, and ask what the benefits of massage are, I would overwhelmingly hear RELAXATION and STRESS REDUCTION and likely not much else.
While these are two BIG benefits of massage there is much, much more. Therapeutic Massage can help lower blood pressure, relieve muscle tension and stiffness, reduce/eliminate muscle spasm, aid in the healing of strained muscles and sprained ligaments.
Massage can improve circulation of blood and lymph through the body, strengthen your immune system, enhance health and nourishment of your skin, relieve tension related headaches and eye strain. Improved joint flexibility, range motion, and posture are a few more benefits.
I could go on and on, but the point is that relaxation is NOT a luxury and massage is NOT a luxury. Take care of yourself; take care of your body.
20/11: Massage For Your Teenager?
Bodywork Can Ease Adolescent Angst
While teens may be less likely than their parents to go to a massage therapist, there are plenty of reasons why this age group should be encouraged to give it a try. The benefits of massage are well documented, among them relief of muscle tension, lowered stress hormones, increased sense of relaxation, improved immune function, and even a heightened ability to concentrate, according to studies conducted by the Touch Research Institute at the University of Miami School of Medicine. But for teenagers, there's an additional payback.
The teenage body is in the midst of transformation -- exponential growth and development in a rapid period of time. On the physical side, teens may be at increased risk for aches, pains, and injury. Many teens strain their bodies with competitive sports, get erratic sleep, and consume a less-than-optimal diet. Massage can help muscles recover from overuse, and help balance the body and maintain that stability.
Perhaps even more crucial, teen massage can help improve body image and sleep patterns, and contribute to decreased depression, anxiety, and stress. This keeps a teen connected to her body, even as it morphs in confounding ways. "Many teens are self-conscious, and not happy with their bodies," says Eeris Kallil, massage therapist and shiatsu instructor at the Boulder College of Massage Therapy, in Colorado. "Massage can help teens stay grounded." Bodywork has also been reported to help mediate eating disorders, a growing concern among teens.
Another potential plus: A beneficial, therapeutic relationship can develop between bodyworkers and teenagers during the years when adolescents need adult confidantes, but keep parents at a distance. The practitioner can become a supportive, trusted adult in a teen's life. And the session itself, according to Kallil, can be a way to deal with all the physical and emotional turmoil of this tender age.
While teens may be less likely than their parents to go to a massage therapist, there are plenty of reasons why this age group should be encouraged to give it a try. The benefits of massage are well documented, among them relief of muscle tension, lowered stress hormones, increased sense of relaxation, improved immune function, and even a heightened ability to concentrate, according to studies conducted by the Touch Research Institute at the University of Miami School of Medicine. But for teenagers, there's an additional payback.
The teenage body is in the midst of transformation -- exponential growth and development in a rapid period of time. On the physical side, teens may be at increased risk for aches, pains, and injury. Many teens strain their bodies with competitive sports, get erratic sleep, and consume a less-than-optimal diet. Massage can help muscles recover from overuse, and help balance the body and maintain that stability.
Perhaps even more crucial, teen massage can help improve body image and sleep patterns, and contribute to decreased depression, anxiety, and stress. This keeps a teen connected to her body, even as it morphs in confounding ways. "Many teens are self-conscious, and not happy with their bodies," says Eeris Kallil, massage therapist and shiatsu instructor at the Boulder College of Massage Therapy, in Colorado. "Massage can help teens stay grounded." Bodywork has also been reported to help mediate eating disorders, a growing concern among teens.
Another potential plus: A beneficial, therapeutic relationship can develop between bodyworkers and teenagers during the years when adolescents need adult confidantes, but keep parents at a distance. The practitioner can become a supportive, trusted adult in a teen's life. And the session itself, according to Kallil, can be a way to deal with all the physical and emotional turmoil of this tender age.
The holiday shopping season is starting to pick up speed. - Yes I KNOW, it's not even Thanksgiving yet! Have you thought about what you are going to get your loved ones this year? Consider giving The Gift of Wellness & Relaxation, a massage gift certificate is perfect for everyone!
Whether it is your husband, wife, parents, or best friend they will appreciate the opportunity to take a break from life and spend some time on themselves. And what could be better than giving a gift that they will not only enjoy, BUT is also good for them. Massage offers countless health benefits - relaxation is just a side-effect :-)
Kneading Hands Massage is also going to donate a portion of gift certificate sales, (some exceptions apply) from Novemeber 1st through December 24th, to the Pediatric Cancer Foundation of the Lehigh Valley.
Gift Certificates can be purchased online at http://www.kneadinghandsmassage.com/merchandise.html
or by phone (610) 653-7701.
Have a joyful & healthy holiday!
In Wellness,
Tom, Cassie, & Kerry
Whether it is your husband, wife, parents, or best friend they will appreciate the opportunity to take a break from life and spend some time on themselves. And what could be better than giving a gift that they will not only enjoy, BUT is also good for them. Massage offers countless health benefits - relaxation is just a side-effect :-)
Kneading Hands Massage is also going to donate a portion of gift certificate sales, (some exceptions apply) from Novemeber 1st through December 24th, to the Pediatric Cancer Foundation of the Lehigh Valley.
Gift Certificates can be purchased online at http://www.kneadinghandsmassage.com/merchandise.html
or by phone (610) 653-7701.
Have a joyful & healthy holiday!
In Wellness,
Tom, Cassie, & Kerry
Love massage, but feel you can't afford one as often as you'd like? Consumers cited cost as one the main reasons they put off booking their next massage, according to a new study released last month. Yet when clearly considered, the price might not be as much as you first think. The effects of bodywork are compounded with more frequent sessions--meaning the more massages you get, the greater the health benefits received overall and during each session. In addition, massages come in a range of environments, from independent practitioners working out of home studios (most economical), to spas that offer the full spa experience (at a higher price point). The bottom line: Though this is also a luxurious treat, massage should be viewed as a key investment in your health.
READ ON FOR MORE INFORMATION!
READ ON FOR MORE INFORMATION!
