As promised, I will continue outlining the ways to give self-massage on different parts of the body. Last week, I wrote about giving self-massage to your head, shoulders, and feet. This week I will write about self-massage for your hands and torso. I will end with some general guidelines for self-massage.
For your hands:
- Stroke the back of one hand with the other, gliding up to the wrist and back down toward the fingertips. Use your fingertips (exclude your thumb) and focus on one side (left or right) of the back of your hand going up, another going down.
- Apply pressure circularly to the joints of each finger.
- Then, grab each finger at its base with the fingertips of the other hand, pulling it gently while having your hand slide from the base of the finger off the fingertip.
- Stroke the gaps of the wrist bone and between the tendons of each finger.
- Place the back of your hand against a table and, using your thumb, use circular motions to massage your palm and wrist.
- Finally, placing one hand in your lap, push the palm of one hand with the heel of the other. Gently glide back and forth from the fingers to the wrist.
For your torso (stomach pains)
- Stroke around your abdomen (don’t actually press on it) in a clockwise motion. Have one hand follow the other in a circle around the abdomen.
- Next knead your abdomen lightly with all your fingers (including your thumbs).
- Roll onto your side and do a similar kneading action on your hips and bottom.
Wake yourself up from your massages by standing up and hitting your hips and butt vigorously with loosely clenched fists. Avoid hurting yourself by immediately pulling your fist up after striking.
Repeat these steps for as much, or as little, time you want or can sacrifice. A minute or so for each step should begin to provide relief. If it doesn’t, or if you want more, repeat the process over for another minute or so, then move on to the next step.
Of course, there are also many self-massage products that can do the stoking, gliding and kneading for you, if interested. Use your hands – or a gadget – to wake yourself up, put your self to sleep, or get you through the day. It is that easy to enjoy the benefits of massage.
Saturday, October 10, 2009
Sunday, October 4, 2009
The Art of Self-Massage (Part I)
A common lament about massage is the price. And there is also the I-don’t-have-enough-time excuse that many use to justify not getting a massage, even though their feet and head ache, their shoulders are tense, their hands hurt, and their torsos are cramp-ridden. Fortunately, there is a pretty well founded set of guidelines (found on the examiner and livestrong Web sites) for self-massage that will fit your budget, schedule, and needs perfectly. Here they are, pared down to their simplest forms and separated by body part:
For your head:
- Position your fingertips at the point where your eyebrows end and your nose begins.
- Apply gentle pressure and massage with small, circular motions.
- Continue doing this, moving along your eyebrow.
- After you’ve finished massaging the eyebrow area, massage your temples in a similar fashion
- Then massage the areas surrounding the bone at the top of your neck (the occipital bone). Use the same circular motion – gently, but firmly – with your fingertips.
- Finally, massage your scalp, this time using the pads of your fingers. Apply enough pressure to move the scalp up and down.
For your shoulders:
- Start at the base of your skull and stroke down, gliding down to your arm and elbow and back up to your neck. Have your right hand massage the left-side of your neck and arm, and vice-versa for the right-side.
- Next, with your fingertips, apply pressure through circular motion around your spine, all the way to the top of your neck (similar to step 5 in the head massage section).
- If you are feeling tired or in need of more, make a fist with your hand and gently hit your shoulders to wake yourself up and relieve some stress.
For your feet:
- Put your foot on the quadriceps of your opposite leg and place one hand on top of the foot, one hand below it. Starting at the toes, rub in a smooth stroke up to your ankle. Then stroke back down to your toes.
- Next, massage each toe individually, squeezing, stretching, and pulling.
- With your thumbs, apply firm pressure on the bottom of your foot. Use your fingertips to provide pressure in a line to the center of the sole of your foot, as well as the sides of the sole.
- Secure your foot with one hand and, making a fist, use the knuckles of your hand to massage the entire sole of your foot. Use circular motions.
- Using all the fingertips of both hands, stroke up from the ankle to the lower part of the calf. Apply pressure to all sides. Glide back down to the ankle, and repeat the process.
Next week I will write more about how to perform self-massage on your hands and torso.
For your head:
- Position your fingertips at the point where your eyebrows end and your nose begins.
- Apply gentle pressure and massage with small, circular motions.
- Continue doing this, moving along your eyebrow.
- After you’ve finished massaging the eyebrow area, massage your temples in a similar fashion
- Then massage the areas surrounding the bone at the top of your neck (the occipital bone). Use the same circular motion – gently, but firmly – with your fingertips.
- Finally, massage your scalp, this time using the pads of your fingers. Apply enough pressure to move the scalp up and down.
For your shoulders:
- Start at the base of your skull and stroke down, gliding down to your arm and elbow and back up to your neck. Have your right hand massage the left-side of your neck and arm, and vice-versa for the right-side.
- Next, with your fingertips, apply pressure through circular motion around your spine, all the way to the top of your neck (similar to step 5 in the head massage section).
- If you are feeling tired or in need of more, make a fist with your hand and gently hit your shoulders to wake yourself up and relieve some stress.
For your feet:
- Put your foot on the quadriceps of your opposite leg and place one hand on top of the foot, one hand below it. Starting at the toes, rub in a smooth stroke up to your ankle. Then stroke back down to your toes.
- Next, massage each toe individually, squeezing, stretching, and pulling.
- With your thumbs, apply firm pressure on the bottom of your foot. Use your fingertips to provide pressure in a line to the center of the sole of your foot, as well as the sides of the sole.
- Secure your foot with one hand and, making a fist, use the knuckles of your hand to massage the entire sole of your foot. Use circular motions.
- Using all the fingertips of both hands, stroke up from the ankle to the lower part of the calf. Apply pressure to all sides. Glide back down to the ankle, and repeat the process.
Next week I will write more about how to perform self-massage on your hands and torso.
Monday, September 28, 2009
I Believe
I believe you are the authority of your own body. So when you come to my office, I meet you as you are. It’s a busy world, and staying on top means we must first take care of our bodies
Wednesday, September 23, 2009
Auto accident injuries such as whiplash may not show up right away. It is not uncommon for the extent of the injuries to show their true colors a few days to a few weeks down the road.
One reason mentioned by the Spine Research Institute of San Diego is that some of the tissues that are typically injured do not have a very dense nerve supply. Therefore, the injured tissue and the inflammatory response takes a bit of "brewing" before pain thresholds are met. This is simplistic, obviously, but helps explains why there can be a delay.
If one has been in an auto accident and doesn't feel a lot of pain, it is important to have their spinal function assessed for individual spinal joint function (alignment and movement) and x-rays taken with special views to help rule out problems such as ligament damage that can show up in the neck.
If you or a loved one have been injured in an auto accident, call our office at (651) 206-7141 to set up a time for a consultation, much of the time your massage is covered under your auto insurance.
One reason mentioned by the Spine Research Institute of San Diego is that some of the tissues that are typically injured do not have a very dense nerve supply. Therefore, the injured tissue and the inflammatory response takes a bit of "brewing" before pain thresholds are met. This is simplistic, obviously, but helps explains why there can be a delay.
If one has been in an auto accident and doesn't feel a lot of pain, it is important to have their spinal function assessed for individual spinal joint function (alignment and movement) and x-rays taken with special views to help rule out problems such as ligament damage that can show up in the neck.
If you or a loved one have been injured in an auto accident, call our office at (651) 206-7141 to set up a time for a consultation, much of the time your massage is covered under your auto insurance.
Sunday, September 20, 2009
Keep Your Back Strong With Massage
If you appreciate sitting, standing, bending, reaching, pulling, pushing, or doing many of the other daily actions we all take for granted everyday, you won’t appreciate this: All these actions can lead to back pain. This is why four out of every five adults have experienced back pain in their lives, and why back pain is the second leading cause for employees missing work among adults under age 45 (the first being the common cold). There is hope, however, as several studies have shown that massage therapy can help ensure your continued ability to sit, stand, and do all the other essential actions of daily life pain-free.
The back is made up of powerful muscles, ligaments, bones, and joints, and all these things can be strained if they are poorly conditioned or overworked. A combination of exercise and massage therapy can help deal with back pain that is already occurring, and also in the prevention of back pain that may occur in the future.
Millions of Americans are at risk of back pain, and this number does not just include the elderly and ill. Many American employees, young and old, sit in front of a computer console all day, allowing the muscles that support their spine to atrophy. Then, on the weekend, when they ramp up the activity by playing sports, going outdoors, or even just doing basic household chores, they run the risk of straining their backs. While most pain lasts only a couple of days or weeks, by receiving massage therapy you can improve blood circulation, increase endorphin levels, and relax your muscles for an improved range of motion that will allow you more freedom to do the things you want to on the weekend.
People whom are already experiencing chronic back pain – a pain that lasts more than three months – can also improve their condition by receiving regular massage therapy. Massage therapy can decrease the intensity of pain, leading to lower levels of medication and money spent to alleviate back pain. Many people with chronic back pain also see a chiropractor, whose manipulations of the spine can affect the muscles surrounding the spine, causing stress and spasm. A massage can relax these muscles, helping maintain spine manipulations and allowing chiropractic work to last longer.
So whether you sit all day in front of a computer, sleep all night on a bad mattress, have a history of back pain, or just want to ensure your ability to do everyday activities, schedule in some regular massage therapy to ensure that your back gets all the care it needs to keep you on your feet.
The back is made up of powerful muscles, ligaments, bones, and joints, and all these things can be strained if they are poorly conditioned or overworked. A combination of exercise and massage therapy can help deal with back pain that is already occurring, and also in the prevention of back pain that may occur in the future.
Millions of Americans are at risk of back pain, and this number does not just include the elderly and ill. Many American employees, young and old, sit in front of a computer console all day, allowing the muscles that support their spine to atrophy. Then, on the weekend, when they ramp up the activity by playing sports, going outdoors, or even just doing basic household chores, they run the risk of straining their backs. While most pain lasts only a couple of days or weeks, by receiving massage therapy you can improve blood circulation, increase endorphin levels, and relax your muscles for an improved range of motion that will allow you more freedom to do the things you want to on the weekend.
People whom are already experiencing chronic back pain – a pain that lasts more than three months – can also improve their condition by receiving regular massage therapy. Massage therapy can decrease the intensity of pain, leading to lower levels of medication and money spent to alleviate back pain. Many people with chronic back pain also see a chiropractor, whose manipulations of the spine can affect the muscles surrounding the spine, causing stress and spasm. A massage can relax these muscles, helping maintain spine manipulations and allowing chiropractic work to last longer.
So whether you sit all day in front of a computer, sleep all night on a bad mattress, have a history of back pain, or just want to ensure your ability to do everyday activities, schedule in some regular massage therapy to ensure that your back gets all the care it needs to keep you on your feet.
Tuesday, September 15, 2009
What is Chair Massage
On-site chair massage is one of the most reasonable and affordable health promotion programs available today!!
Efficient, cost effective and produces immediate results!
Your fifteen or thirty minute massage takes place while seated in our comfortable ergonomically designed massage chair.
Companies who value employee health provide chair massage as a cost effective addition to their wellness programs. Stress Less therapists encourage individual health awareness and work to assist your employees in making healthy choices for healthier lives.
A productivity booster! In order to work your best you have to feel your best. A chair massage reduces fatigue and muscle aches leaving the body rejuvenated -- ready to focus and think clearly!
Professionally trained and licensed massage therapists work through clothing utilizing a blend of acupressure techniques and related massage modalities to effectively reduce tension and stress commonly found in the shoulders, neck, back, arms and hands.
Little space is required for chair massage.
A small 5'x6' area is all that is needed. We can easily set up in any area that suits your needs. Conference rooms and/or available office space are most commonly used.
Efficient, cost effective and produces immediate results!
Your fifteen or thirty minute massage takes place while seated in our comfortable ergonomically designed massage chair.
Companies who value employee health provide chair massage as a cost effective addition to their wellness programs. Stress Less therapists encourage individual health awareness and work to assist your employees in making healthy choices for healthier lives.
A productivity booster! In order to work your best you have to feel your best. A chair massage reduces fatigue and muscle aches leaving the body rejuvenated -- ready to focus and think clearly!
Professionally trained and licensed massage therapists work through clothing utilizing a blend of acupressure techniques and related massage modalities to effectively reduce tension and stress commonly found in the shoulders, neck, back, arms and hands.
Little space is required for chair massage.
A small 5'x6' area is all that is needed. We can easily set up in any area that suits your needs. Conference rooms and/or available office space are most commonly used.
Wednesday, September 2, 2009
How To Take A Mini Vacation... Without Leaving Work!
Feeling Frazzled by the current hectic pace of life and Work? Wouldn't you love to be able to bring the feeling and benefits of massage with you to work? Well, now there's a way you can! It s called on-site chair massage, and it's a mini "stress break" that can assist you in "working away the stress" that's got you all tight and tense!
The University of Miami's School of Medicine did a recent study through their Touch research Institute that demonstrated the those who received a 15-minute on-site chair massage twice per week had lower levels of alpha and beta waves, (indicating greater mental alertness), and a decrease in levels of stress and tension. Scientists have also discovered massage is capable of reducing blood pressure, boosting the immune system and stimulating the body's ability to heal faster.
Companies that have tried on-site chair massage have noticed a significant drop in headaches, back strain, neck and shoulder stiffness/strain, muscle tension and fatigue among employees since instituting an on-site chair massage program.
Instead of a coffee break, try a massage break. Soothing, relaxing and rejuvenating better for you than that extra caffeine, and longer lasting too.
consider bringing on-site chair massage to your work place soon!
Ramona Westerberg
Massage Therapist NCTMB
The Healing Place of Cottage Grove
651-206-7141
www.thehealingplacecg.com
Follow My Blog:
http://www.merchantcircle.com/blogs/The.Healing.Place.-.Cottage.Grove.512-386-8659
The University of Miami's School of Medicine did a recent study through their Touch research Institute that demonstrated the those who received a 15-minute on-site chair massage twice per week had lower levels of alpha and beta waves, (indicating greater mental alertness), and a decrease in levels of stress and tension. Scientists have also discovered massage is capable of reducing blood pressure, boosting the immune system and stimulating the body's ability to heal faster.
Companies that have tried on-site chair massage have noticed a significant drop in headaches, back strain, neck and shoulder stiffness/strain, muscle tension and fatigue among employees since instituting an on-site chair massage program.
Instead of a coffee break, try a massage break. Soothing, relaxing and rejuvenating better for you than that extra caffeine, and longer lasting too.
consider bringing on-site chair massage to your work place soon!
Ramona Westerberg
Massage Therapist NCTMB
The Healing Place of Cottage Grove
651-206-7141
www.thehealingplacecg.com
Follow My Blog:
http://www.merchantcircle.com/blogs/The.Healing.Place.-.Cottage.Grove.512-386-8659
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