What to do After a Massage?

Drink Water After A Massage

You have just finished a therapeutic massage session or treated yourself to a relaxing massage with your favorite Massage Therapist. You are feeling relaxed, rejuvenated, and healed!

After booking your next appointment, your therapist gives you a water and gives you a few reminders.

After leaving and your post massage haze clears you think  “What did my therapist tell me to do again?”

 

Important Things To Do After A Massage

Drink Water

Why?

Over half our body is made up of water (depends on age, gender and overall health). So it only makes sense to drink water right?
Drinking water helps to flush out toxins released from the muscles and  properly re-hydrates your muscles therefore reducing muscle aches and pains after a massage.
A glass or two of H2O can also help to center your body/mind since a massage treatment can sometimes leave us feeling a bit spacey.

Stretch

Why?

Especially with a Deep Tissue Massage, your muscle fibers need to realign and be flushed of the toxins released from the muscle. Stretching can help to do this realignment and improve proper muscle recovery therefore reducing post massage muscle pain when the muscles want to tighten up again.

Hydrotherapy

(Epsom Salt Bath/Whirlpool/Infrared Sauna)

Why?

Similar to the effects of drinking water and stretching, hydrotherapy can also prolong the sense of relaxation to your body/mind and induce a deeper sleep that night  while promoting healthy muscle recovery.

Eat

Why?

Massage Therapy has a big effect on circulation and stimulates digestion among other systems of the body. Keeping a small snack with you to eat after a massage will provide your body with an instant electrolyte boost (especially if you tend to feel light headed after massages)

Also, it is important to avoid any strenuous activities after a massage and avoid negative people who create stress for you!

Why Face Up?

Ever wonder why I usually start you start face up?   Besides being relaxing there a few technical reasons.  Most of us sit at desks and have our bodies in a head and shoulder forward position.  For this article the overworked and overstretched  muscles are the muscles of the shoulder and back and the opposite or agonist muscles are the pectoralis muscles.  Both become tight, one is over-worked and over stretched-back, the other-pecs, become tight from lack of use and they become 'short.'

When you start a client face up and lengthen the short, tight anterior muscle groups (pecs) , you aid in relaxing the weak inhibited posterior shoulder stabilizers. Once the therapist manages to restore normal muscle resting lengths to the tight agonist muscle groups, it reciprocally turns down the noxious afferent stimuli and relieves many of the myofascial and neuromuscular pain patterns.
(Figs 6-8)
Fig. 6 Pectoralis Major Work.Since much of our pain comes from living in forward head flexed postures with medially rotated shoulders, starting a client face up often makes more sense. This assures that the majority of short flexor muscles groups are lengthened prior to working on weak, inhibited extensor muscle groups.

So...the reason you are generally started face up is to relax and stretch the shorter muscles to have better access to the overstretched muscles of the back and shoulder. 

Ever wonder what scar tissue and normal tissue look like?  No?  Well just in case you ever wonder.  This is what we strive for!

 Scar tissue above.  Aligned tissue here.


Article and pictures taken from Massage Today Article
By James Waslaski


I have also added a 75 Minute Massage to the list of services and as a gift to you if you schedule a 60 Minute Massage 4/23-5/6 you will automatically be upgraded to 75 Minutes! All appointments will be at Walnut St during this time.  Sorry, this cannot be used with other promotions such as gift certificates or coupons but did you know you can always upgrade your massage time $10 for 15 Minutes or $20 for 30 Minutes? 

This would be the perfect time for you to use that Gift Certificate you have been saving.

Don't forget Mothers Day! MOMS do so much for us every day so give her something special this Mother’s Day. An Instant Gift Certificate ensures mom will spend a few precious hours focused on relaxation and rejuvenation.

Just go to my website and click on gift certificate, choose a design, personalize a message then print or email the gift instantly. It really is that simple, the ultimate gift solution.

Wellness Plan

Wellness Plan

Starting April 1, 2011

Purchase your first massage of the month at regular price and get $10 off for each week you rebook!  (up to 4 weeks only)

For example if you get a 90 Minute Massage the first week of the month it is $75.  Week 2 it is $65 and so on.  If you miss a week it starts over. 

This discount resets at the beginning of every month.  No monthly fee, no build up of appointments.  You simply take it advantage of it when you need it!

Great for those extra sore times or  to start making massage your weekly health routine! 

3 Things I Cannot Live Without

Even for someone who gets regular massage, I still get tight and sore muscles on strenuous days.  You all know how I feel about a good soak in an Epsom Salt Bath, but you can't do that every day.

On other days-which translates to almost nightly-I use the following tools.

Sharper Image Quad Action Percussion Massager

Like the steady beat of a drum, The Quad Action Percussion Massager soothes and invigorates; relieving stress and pain. The handheld massager allows you to target muscle groups--back, shoulders, quads, hamstrings, calves and more, providing a deep tissue massage where ever and whenever you need it. The percussion massager is an ideal pain relief solution. Add soothing heat for a deeper, even more relaxing massage. The extendable handle lets you reach way back.
I love this thing!  It weighs 3.5 pounds and is pretty sturdy.  I have tested the limits of mine  all the time. 
Currently this item is on sale for too!  www.sharperimage.com 

Soft Hot/Cold Hydro Packs

Traditional hot and cold packs for treating strains, sprains, tendonitis and other injuries. Soft, no-frost cover. Store in freezer until needed. Heat in microwave. Non-toxic and biodegradable gel.

Available in the following sizes:

• Petite: 3" x 5"
• Small: 6" x 10"
• Large: 10" x 13"
• Cervical: 6" x 20"
• Tri-Sectional: 9" x 16"

I have 2 of the small packs I purchased from my chiropractor a few years ago.  They don't take long to freeze and are pretty universal.  I use them for my neck and they are softer than a bag of peas.

 

Tennis Balls

 

Just plain old tennis balls!  Some sites sell specialty balls for myofascial release that are hard plastic.  Some may have little knobs on them but they are all about the size of a tennis ball and do the same thing.  The tennis ball is hard enough it will not give when laying on it.  You can google "Tennis Ball Therapy" and get some ideas.  I simply lay on a hard surface (not the bed because they will sink into the mattress) and place them behind my neck.  That is my trouble area from all the looking down I do.  You can place one on the base of your neck or two on either side of the neck.  I roll my head back and forth on them.  If you need some help just let me know and I can show you at your next massage.
 
What self help techniques do you use? 

Remember, I have limited hours this week and into the weekend and will be gone March 22-31st.  I will be returning to take appointments April 1st-No Fooling!
Schedule online in my absence.

Like Me

 

Hydrocollator Therapy

What is the hydrocollator?  

You may have noticed the big metal thing in our office or experienced the hot packs we have been using, but what is it?  It is our new hydrocollator! The hydrocollator heats water to 160°F and a therapeutic silica gel pack is submersed in the water to soak until removed and placed on the body. The pack provides moist heat to the area of your body to be treated.  This increases blood flow to help minimize pain and stimulate healing. These hot steam packs are wrapped in a towel for your comfort before being placed on the body and  left on the affected area for about 20 minutes so that the penetrating heat seeps deep into your muscles for complete relaxation unit!   

How does the hydrocollator work with massage?

The hydrocollator is most often is used with deep tissue massage but can also be used to relax muscles and aid in overall relaxation.  You do NOT have to have deep tissue massage or can opt for deeper work in a specific area.

What is deep tissue massage?

Of the many types of massage,  deep tissue focuses on the release of muscle tension and chronic knots (aka adhesions).  The moist heat of the hydrocollator relaxes the muscles tissue which allows your therapist to provide more specific and deeper massage to the affected area.  Deep Tissue massage can be used throughout the body or in spot areas that are particularly tight or need extra work.  All deep tissue work starts with Swedish Massage Strokes.  Deep tissue massage is particularly good for chronic conditions as well.

Deep Tissue Massage  should not be painful, but it’s likely to be a bit more uncomfortable than a classic Swedish massage. You should always feel free to speak up if the pressure is too much for you. The application of moist heat with hydrocollator packs is key to relaxing your muscles before manipulation.

 

What are the benefits of using hydrocollator  packs?

The penetrating, moist heat of the steam packs treat physical conditions such as muscle spasms, sprains, bruised tissue, and particularly tense areas in preparation for a deep tissue massage. The hydrocollator technique increases blood flow to the treatment area, helping to decrease pain and stimulate healing. Heat is a non-invasive, therapeutic means of treatment following injuries or soreness resulting from exercise, sports or other activities.

What can I expect during my massage?

In addition to classic Swedish Massage the therapist may also use fingertips, knuckles, hands, elbows, and forearms during the deep tissue part of the massage. You may be asked to breathe deeply as the massage therapist works on certain tense areas.

A good way to recover from a Deep Tissue Massage is by soaking in a warm bath with Epsom salt. This soaking is recommended because it will help get more of the toxins out of your body (Epsom salt draws the toxins out into the water). See Previous Blogs for more info on Epsom Salt!

Some people think that if you just push hard enough, a knot could be worked out in one session, but this is not the case. For built-up tension and chronic knots (adhesions) deep tissue massage and/or hydrocollator therapy is just one part of the treatment. If you do not exercise,  correct your posture, and/or employ relaxation techniques along with Deep Tissue Massage you may not get the full benefits from your massage.

Come experience our new hyrocollator and enjoy the way your muscles will feel after this great moist heat has done it's magic.  (Deep tissue massage optional! *wink *wink!) 

90Minute Massage for $65 ends March 15

Don't forget: 10% Off Gift Certificates all month!  March is my birthday month and I am celebrating with you!
Buy Instant Gift Certificates Online at www.alternativehealingtherapy.net 

March Newsletter

Celebrate Health with Massage
Massage is a lifelong healing tool, designed to relieve stress, calm the body and improve sleep, blood circulation and overall flexibility. The benefits of incorporating massage into an overall wellness plan go far beyond the luxury of crisp sheets, aromatherapy and gentle music that soothes even the most stressed individuals.  Massage is an important and life changing therapeutic practice that will leave you feeling better, happier and better able to take on life’s challenges. Celebrate your health with a massage today!   Massage: It's real medicine By Kristyn Kusek Lewis Health.com Having your honey rub your back is sweet, but it's tough to compete with the hands of a pro. A good massage therapist can make you feel like a new person. And now research suggests massage can ease insomnia, boost immunity, prevent PMS, and more. Maybe that's why hospitals are making it a standard therapy. "All of our surgery patients are offered the treatment -- I call it 'service with a smile' -- and it's a mandatory weekly prescription I give myself," says Mehmet C. Oz, M.D., director of the Cardiovascular Institute at New York Presbyterian Hospital--Columbia Presbyterian Medical Center and a member of the board at LLuminari, a health-education company. Our advice: Enjoy your hands-on time with your sweetie, but set aside some time for a real massage, too. Here are some feel-good reasons: Goodbye, pain It sounds like a no-brainer, but rubdowns are especially effective for aches like low-back pain. Researchers at the Group Health Center for Health Studies in Seattle, Washington, found that massage works better than common treatments including chiropractic therapy and acupuncture. It's not clear why, but several studies show massage reduces levels of the stress hormone cortisol while boosting the feel-good hormones serotonin and dopamine. Those changes slow your heart rate, reduce blood pressure, and block your nervous system's pain receptors. Massage also increases blood flow to the muscles, which may help them heal. A bonus: Massage also seems to ease distress from migraine, labor pain, and even cancer, as well as the body tenderness seen with fibromyalgia, says Tiffany Field, Ph.D., director of the Touch Research Institute at the University of Miami School of Medicine. Plus, the benefits may last as long as a year. Hello, dreams Fluctuations in several types of brain waves either relax you or wake you up. Massage increases delta waves -- those linked with deep sleep -- according to a study at the Touch Research Institute. That's why it's easy to drift off on the massage table, Field says. Nice to have you back, brain power The Touch Research Institute study that connected massage to sleep also found that a 15-minute chair massage boosted alertness. "Subjects reported that it felt like a runner's high," Field says. Tests also show that brain-wave activity stimulated by massage is linked to improved attention. Take that, colds Massage helps ward off bugs by boosting your "natural killer cells," the immune system's first line of defense against invading illness. "We know that cortisol destroys natural killer cells," Field says. "Therefore, since massage decreases cortisol, your immune cells get a boost." Massage even seems to boost immunity in those people with severely compromised immune systems, such as breast-cancer patients. Blues, be gone Less cortisol and more serotonin and dopamine in your system may also mean less stress, anxiety, and depression. "We know that the right side of the frontal lobe of the brain is more active when we're sad, and the left side's activated when we're happy," Field says. "Our studies have observed that massage decreases activity in the right lobe and increases functioning in the left." The well-being people feel after a massage is a big reason why some hospitals offer it to anxious patients pre­paring for surgery and cancer patients going through chemo. Shove off, PMS A small study of 24 women with severe PMS found that massage reduced symp­toms such as pain, water retention, and mood swings. Try it with proven remedies such as exercise (and who-cares-if-they-work solutions like a little dark chocolate).   Celebrate your health today and celebrate my birthday all month in March!  My birthday is in March and I am sharing it with all of you!!!! All during March all services  will be 10% off this includes gift certificates too. So with Easter and Mother's Day around the corner stock up now. For you or as a gift. No limit. Makes a great wedding or baby shower gift. Pamper the bride and the Mom to be!!!! (Hours will be limited at the end of March for family time)   You can now schedule appointments online using Schedulicity.  No payment required, it is simply an online calendar.  Try it out!  You can also schedule online at www.alternativehealingtherapy.net  and on Facebook!   Check out my blog at www.ahtmassage.blogspot.com.  You can see what blogs I am following, share the blog on Facebook and Twitter and maybe find some good information!     It's the perfect, thoughtful gift of relaxation -- an Instant Gift Certificate from Alternative Healing Therapy. Purchase an Instant Gift Certificate Visit our website

Alternative Healing Therapy • 19 E. Walnut Suite C, Columbia, MO 65203 • (573) 355-6636

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Online Booking!

We now have online booking through Schedulicity.  They are very user friendly.  It is still in trial mode and may be a little confusing with 2 locations.  Any feedback is appreciated!


 Book online at take $5 off your next appointment!