It's a Stretch

Muscle injuries are more common now than they were 50 years ago. That’s not because we’re exercising harder. It’s because we’re more sedentary.

As a result, stretching is more important than ever, says Erin McGill, a certified personal trainer and training and development manager for the National Academy of Sports Medicine. A lot of people think, ‘Oh, I should stretch because I don’t want to pull muscles or be injured,’ she says. But stretching is also one of the best ways to undo the damage caused by inactivity.

Stretching has benefits similar to massage’s. It gets the blood flowing to overactive muscles that have contracted because of stress or immobility. Without a good stretch, these muscles can spasm and shut down-and then show up as the marblelike knots that get extra attention from your massage therapist.

In fact, regular massage can improve your flexibility and range of motion, keeping your joints more fluid and making them less injury prone. McGill recommends 10 to 15 minutes of stretching before each workout to rebalance your body. And if you don’t exercise, stretch anyway. “It’s hard on your body to sit at a desk all day,” McGill says, “so stretch anytime you can.”

Here are three stretches you can do anytime:

S - T - R - E - S - S = America's #1 Killer

It's everywhere and all around us, whether at home or on the go. It affects our family, friends, and countless others across the world.  Whether we realize it or not, stress takes a high toll on our bodies and if we don't become active in the way we manage it, the results can be negatively life altering.  

According to WebMD, 43% of adults suffer adverse health effects from stress.  Seventy to 90% of doctor visits are for stress related ailments and conditions.  Stress costs the American industry more than $300 billion annually.

Unmanaged stress can lead to a condition called distress.  Distress can lead to several health complications and ailments such as headaches, upset stomach, elevated blood pressure, chest pain, insomnia, diabetes, skin conditions, asthma, arthritis, depression and anxiety.  Stress also decreases the body's ability to fight disease and can leave one open and susceptible to getting sick easier.

Because life isn't presenting any promises of the stress levels going down, we have to find ways to manage it so we can continue to live a healthy life. Here are a few tips to think about and try:

1) Look on the bright side...think positive! Scientific studies have linked healthier brains to positive thinking where negative thinkers were found to have toxidity from memories and attitudes that pollute the brain causing memory lapse and possible disease later in life.

2) Watch your emotional response. We can't change people or situations, but we can certainly control our own reactions. Think through situations ahead of time and prepare yourself to handle it with a positive response. Or if something takes you by surprise, ask yourself this question, "In the light of eternity, is this something worth fighting for?"  Most of the time, you'll end up answering no.

3) Surround yourself with positive and supportive people.  If you've had a bad day at work, call up one of your besties and go out for coffee or a walk in the park.  Join a group or club with a fun common interest such as scrapbooking or cooking.  For the guys, go out to a field and shoot targets.  After awhile, you'll find that whatever bothered you that day doesn't really matter because you're having fun with people you love.

4) Get a massage!!!  Yes, mark it in your calendar to schedule yourself a massage at your local Massage Envy clinic.  You need "me" time!  Massage helps release serotonin, a good feeling hormone that helps to combat the stress and bring a more balanced feeling to the body.  It also helps increase circulation, metabolism, immunity, lowers blood pressure as well as detoxifies the body of lactic acid build up which causes muscles to feel tight and sore.  It's time well spent!

Remember, a less stressful you means a healthier you!!

Tandee Phillips, LMT
Lead Therapist
Rogers, Arkansas

A Healing Touch

You’ve heard the saying, “Take two aspirin and call me in the morning.” But wouldn’t a more pleasant prescription be, “Have a massage and call me in the morning”? While massage may never replace traditional medicine, it has been found to be an effective complement to western treatment.

“Back when I was in massage school in the ’80s, the role of massage in public health practically didn’t exist. It was for people with a little money to burn,” says Ruth Werner, a licensed massage practitioner who is nationally certified in therapeutic massage and bodywork and author of A Massage Therapist’s Guide to Pathology. “Within a very short period of time, people were talking about massage for health reasons. In 2009, the number of people using massage in healthcare has skyrocketed.”

And it’s not just stress and back pain being treated. Massage has been linked to the reduction or management of symptoms associated with many conditions. Here are just a few.

January 2011 Massage Envy Pleasant Grove Therapist Spotlight - Kirby Nicole Moten

Kirby Nicole Moten, LMT

Kirby has been an Arkansas Licensed Massage Therapist at the Pleasant Grove location for over a year and has done 780 hours of massage so far!

Her passion is giving clients a soothing swedish session to melt the stress and cares of the day away.  She also loves giving our prenatal clients a wonderful pampering experience that not only benefits the mother, but baby as well!

Kirby has always had a heart to reach out to the hurting and when deciding on a career path, she thought about going into the medical field, but decided that massage therapy was a more suitable choice for her instead.

Her favorite quote is, "Anything is possible!"

In her free time, she loves to go horseback riding and also enjoys reading, sewing, shopping, hiking and dancing.

She says the best part of being a massage therapist is that it is a rewarding experience in that she feels like she is giving back to her community something special, the gift of compassionate touch, that improves the quality of life for many!

Pain, Pain Go Away

We’ve all experienced pain at one time or another. But unless you live with chronic pain, it’s tough to understand how severely it can infringe on your quality of life.

Massage therapy is one of the many treatments available for chronic pain. Diana L. Thompson, a licensed massage practitioner and president of the Massage Therapy Foundation, has seen firsthand how massage therapy can help people with chronic pain.

She participated in a study of various treatments for lower-back pain, including massage therapy. “With massage therapy, we were able to see positive results after as few as eight massage sessions,” Thompson says. “And the relief continued for up to a year after the participants stopped receiving the massages.”

Another benefit of massage therapy, Thompson points out, is the education massage therapists can provide during a series of sessions. “We can help people retrain their thinking so they can establish a better relationship with their own body,” she explains. “Then they can make decisions about how to take care of themselves, such as knowing when it’s time for a massage, or to use an ice pack, or to do some stretching exercises or just take a break.”

Lower-back pain and neck pain are among the most common types of chronic pain, but massage therapy can be beneficial for many other issues (see “Helping Hands”). If you suffer from chronic pain, be sure to tell your massage therapist about your condition. Share as much information as you can about how the pain is affecting your life, including specific activities you’re having trouble with or avoiding because of pain.

“Really think about the results of massage in terms of your ability to participate more in your own life,” Thompson says. “We might not be able to get rid of the pain completely, but we can help you be much more functional and comfortable in your daily life.”

Epsom Salt - Tried, True, And Coming Back

After a long day at work, what do you do to cope with the daily stress?  What about for those achy and sore muscles or possibly a nagging tension headache?  Most Americans would reach for the pain relievers, but why not try something else instead?  Something natural, something that could be more effective?

Two simple words...epsom salt, but it's also known as magnesium sulfate as well. Yep, you heard me right!

Everyone has it in their bathroom cabinets which have probably been untouched for awhile, except for that occasional foot soak.  But, who really has looked into its benefits?  You might be surprised at what you're about to read.  You also might find yourself stocking up on it the next time you're at the store.  I did once I learned about the benefits of this tried and true remedy. But, before I talk about it's benefits, I need to bring up this point so you can understand why it can be such a great benefit to us.

The one thing about the American diet is that it's by far lacking the magnesium that we need due to the changes in our agricultural conditions as well as our poor diet choices.  Magnesium and calcium go hand in hand to help our bodies process minerals.  Calcium needs magnesium to be metabolized.  I think it's safe to say that most Americans are good about getting enough calcium (ice cream, anyone?), but without magnesium, it's intended beneficial physiological purpose is useless. 

It's been proven in studies that magnesium deficiencies can cause certain health issues such as heart disease, strokes, osteoporosis, arthritis and joint pain, digestive problems, stress related illnesses, and chronic fatigue.  Who would have thought?

So, here's an easy way to make sure you get a healthy dose of magnesium as well as let the stress of the day melt away.  Mix two cups of epsom salt in a comfortably hot bath and soak away!  You're killing two birds with one stone so to speak!  Soak 30 minutes at least if you're pressed for time, but do it for one hour and really feel the difference!  It flushes out heavy toxins and metals from the body which help reduce muscle pain and tension. Experts say that a bath three times a week will give you the greatest benefit. For those of you who are pregnant, please check with your doctor first before doing this. 

Other benefits of this wonderful soak include improved circulation, reducing irregular heartbeats, improved ability for the body to use insulin which could reduce the incidence or severity of diabetes, improved oxygen use, improved nutrient absorption, and improved formation of brain tissue, joint proteins and mucus proteins which helps to increase our immunity.

Another benefit is that it's a great skin exfoliator!  Mix a handful of salt in 1 tablespoon of either bath oil or olive oil, rub over moist skin, then use a sponge or wash cloth to wash off.  Beauty doesn't have to come with a high price!

I hope this simple, yet highly effective mineral has climbed the ladder of importance in your thinking.  Once you try it, you'll always have a bag in stock.

Tandee Phillips, LMT
Lead Therapist
Rogers, Arkansas

Sense-sational Massage

The scent of Play-Doh. The crunch of fresh snow under your feet. The sound of a music box.

Our senses are powerful, and they affect all our experiences. And engaging multiple senses simultaneously makes for richer experiences and more enduring memories.
Massage may be the ultimate when it comes to the sense of touch, but it, too, can be enhanced by involving other senses.

“When other senses are engaged during massage, it tends to be a more enjoyable experience,” says Anne Williams, a massage therapist and director of education for Associated Bodywork & Massage Professionals. “Enhancers add a wow factor-a richness that might not have otherwise been there.”

Here are four ways the senses can be heightened during massage: