“Skillful, knowledgeable massage can make the difference between a one-time muscle strain that takes a few weeks to resolve and a painful, limiting, chronically recurring condition… By applying skills to the proper formation of scar tissue, the reduction of edema, the limiting of adhesions, and the improvement of circulation and mobility, massage can turn an irritating muscle tear into a trivial event.  “A Massage Therapist’s Guide to Pathology” by Ruth Werner

When you injure a muscle or other soft-tissue, small tears occur in the tissue fibers. To heal the tears, your body immediately begins to form scar tissue at the injured site.  However, this scar tissue does not necessarily run parallel to the fibers of the injured tissue, which can lead to excess scar tissue that is weak and prone to further injury.  Also, because scar tissue is not elastic, it can restrict movement of surrounding fibers, again setting you up for further injury.

The study revealed that 76 percent of respondents believe relaxation is very important to health and wellness, with 73 percent of respondents rating massage as either extremely relaxing or very relaxing, compared to 51 percent who said exercise was extremely relaxing and 29 percent who opted for a glass of wine or a cocktail to relax. Sixty-nine percent of respondents agreed that regular massage therapy is an important part of overall physical health and well-being, and 52 percent said they would like to receive a massage product or service as a gift.

Many employers are helping to make sure their employees keep to these health and fitness goals by instituting incentives, offering nutritional seminars and discounted or free memberships to local gyms and fitness clubs. And as the study shows, many Americans are embracing the concept of massage therapy as a means of improving their health.

“Massage is no longer viewed as an indulgence, but as a significant component to achieving overall health and wellness and relaxation,” said Roger Padgett, a spokesperson for Brookstone. “People are beginning to recognize that massage helps to improve circulation, alleviate tension and contribute to a more comfortable and stress-free lifestyle.”

So, when the ball drops in Times Square at the end of 2011, will Americans have something to show for their health and wellness efforts? If the results of the Brookstone study hold true, the answer is a resounding “yes.” Will massage become the popular choice for people looking for ways to relax and reduce stress? Massage therapists certainly hope so.  The benefits of massage therapy are well-known, and are enjoyed by millions of Americans each year.

So have a Happy New Year and remember to take care of your well-being!  It’s the best resolution you can make.

When you get a massage, the relaxation process usually starts as soon as you get on the table. The soft music, warm table, and quiet environment are great ways to help one relax. Then the therapist begins to work through all the layers of muscle tissue and in a sense all the layers of stress and anxiety.

By working through the muscle layers and dissolving trigger points the therapist can stretch and lengthen the muscle tissue, often providing complete relief for muscle aches and pains. As the trigger points are dissolved, more oxygenated blood flows into that tissue, and the buildup of carbon dioxide and lactic acid is moved out of the body via the circulatory system. This often greatly decreases or eliminates pain associated with muscle spasms, migraines, TMJ pain, sciatic nerve pain, and pain associated with generally tired, overused and strained muscles.

The end result is decreased stress and anxiety levels manifested in an overall sense of well being. It goes without saying that when you decrease or eliminate pain, the stress response on the body is automatically decreased. Clients report feeling totally relaxed and rejuvenated after massage. Some people report feeling so relaxed they want to go home and continue that relaxation with a nap, and there are others that report being energized after massage therapy. People often report a decreased frequency of migraines as well as tension headaches with regular massage.

Is Massage Therapy A Luxury?

Some people view massage therapy as a luxury that they may treat themselves to once or twice a year. But there is also a much larger group of Massage Therapy Center clients who consider massage therapy to be health maintenance and preventive care for their body, no different from seeing their physician or other health care practitioners on a regular basis. No one thinks twice about maintaining the maintenance service on their vehicle. We do that because we know they will not continue to take us where we want to go for very long without it, but what about the maintenance for our body?

Thankfully, the human body seems to be able to handle a lot of abuse from us and still manage to keep us functional on some level, but can you imagine how much better one could be if they could keep their stress level down. Many people seem to want to be healthy and get regular massages, but other obligations often get in the way and so they postpone taking care of themselves, thus continually experiencing high stress and anxiety levels. It will often become a viscous circle until they make a conscious effort to change it. Our clients who get on a regular massage schedule find massage therapy to be a great way to keep the stress and anxiety level down and to keep the chronic aches and pain from over used muscles under control.

Wishing you a relaxed Holiday filled with the warmth of good tidings!

Some people seem to be able to maintain a relatively positive attitude regardless of what’s happening around them and  seem to be able to focus on the positive in the face of  negative events. They see the good in difficult people, they see the opportunity in a challenging situation, and they appreciate what they have, even in the face of loss.

You Can Strengthen a Positive Outlook

Fortunately, a positive attitude can be cultivated, with a little practice. Although we are born with specific temperamental tendencies, the brain is a muscle, and you can strengthen your mind’s natural tendency toward optimism if you work at it.  While several factors go into emotional resilience and optimism, studies show that cultivating a sense of gratitude can help maintain a more positive mood in daily life and contribute to greater emotional well-being. Cultivating gratitude can be accomplished in several simple ways. For the next few weeks, try some of the following exercises, and you should notice a significant increase in your feelings of gratitude -— you will likely find yourself noticing more positive things in your life, dwelling less on negative or stressful events and feelings of ‘lack,’ and having a greater sense of appreciation for everything and everyone in your life.

Make Gentle Reminders

When you notice yourself grumbling about a negative event in your life, try to think of 4 or 5 related things for which you are grateful. For example, when feeling stressed at work, try to think about several things that you like about your job. You can do the same with relationship stress, financial stress, or other daily hassles. The more you gently remind yourself of the positives, the more easily a shift toward gratitude can occur.

Be Careful With Comparisons

Many people cause themselves unnecessary stress by making comparisons. More specifically, they make the wrong comparisons. They compare themselves only to those who have more, do more, or are in some way closer to their ideals, and allow themselves to feel inferior instead of inspired. In cultivating gratitude, you have two options if you find yourself making such comparisons: You can  choose to compare yourself to people who have less than you (which reminds you how truly rich and lucky you are), or you can feel gratitude for having people in your life who can inspire you. Either road can lead away from stress and envy, and closer to feelings of gratitude.

Keep a Gratitude Journal

One of the best ways to cultivate gratitude is to keep a gratitude journal. Not only are you combining the benefits of journaling with the active adoption of a more positive mindset, you are left with a nice catalog of happy memories and a long list of things in your life for which you are grateful. (This can be wonderful to read during times when it’s more difficult to remember what these things are.)

Here at Massage Therapy Center, we are grateful for our beautiful healing facility and our wonderful clients. Every day, 7 days a week, we are graced with the opportunity to do healing work and contribute to the well-being of our community.  Thank you!

Using a soft touch, generally no greater than 5 grams – about the weight of a nickel – practitioners release restrictions in the soft tissues that surround the central nervous system. CST is increasingly used as a preventive health measure for its ability to bolster resistance to disease, and it’s effective for a wide range of medical problems associated with pain and dysfunction.

How does CranioSacral Therapy Work?

Few structures have as much influence over the body’s ability to function properly as the brain and spinal cord that make up the central nervous system. And, the central nervous system is heavily influenced by the craniosacral system – the membranes and fluid that surround, protect and nourish the brain and spinal cord.

Every day your body endures stresses and strains that it must work to compensate for. Unfortunately, these changes often cause body tissues to tighten and distort the craniosacral system. These distortions can then cause tension to form around the brain and spinal cord resulting in restrictions. This can create a barrier to the healthy performance of the central nervous system, and potentially every other system it interacts with.

Fortunately, such restrictions can be detected and corrected using simple methods of touch. With a light touch, the CST practitioner uses his or her hands to evaluate the craniosacral system by gently feeling various locations of the body to test for the ease of motion and rhythm of the cerebrospinal fluid pulsing around the brain and spinal cord. Soft-touch techniques are then used to release restrictions in any tissues influencing the craniosacral system.

“Your goal should be to have a mobile body, not a flexible one,” Weingroff advises, “Being flexible is often not very meaningful and doesn’t always translate to motion, which is really the goal.”

Recent studies have shown that old-school static stretches have no measureable benefits (aside from potentially protecting certain athletes like gymnasts and hockey goalies from muscle strains uncommon to the majority of exercisers). What we thought was lengthening the muscles may have been doing no such thing.

Weingroff agrees. “Often an area is ‘tight’ because your body is protecting it, and by pulling on it during a stretch, you’re actually telling the body to protect it more,” he says, “Think of it this way: If you take a rubber band and tie a knot in it and pull either end, all that happens is that the knot gets tighter. The center never stretches. Parts are being elongated, but not the right parts.”

Though static stretching may not be the answer, jumping right into your exercise routine is not a good idea either. Weingroff’s recommends dynamic warm-ups, starting with bridges, then going into single-leg bridges to loosen up the joints. “You’re sort of telling your body, ‘hey, it’s ok to move,’” Weingroff says. You can then go into more actionable movements such as walking, shuffling and skipping.

But if static stretches have always been a part of your routine, there’s no harm in continuing to touch your toes before you take off. Don’t wreck your flow. Weingroff’s advice? “Stay standing while you stretch. That way you’re getting your whole body involved, since ultimately it all needs to work together anyway.”

Another profound technique for improving and maintaining mobility is getting regular therapeutic bodywork.  Massage keeps muscles and fascia supple so that the movement of the body can be fluid and natural.

Charlie Weingroff is a Doctor of Physical Therapy, Certified Athletic Trainer, and Certified Strength and Conditioning Specialist and the former head Strength and Conditioning Coach for the Philadelphia 76ers and lead Physical Therapist for the United States Marine Corp Special Operations.

5 WARNING SIGNS YOUR BODY SENDS (from “Dr. Orloff’s Guide to Intuitive Healing”)

1. Do you ever walk around feeling “off-center?” Oddly numb? Out of focus? Detached? As if you’re somehow missing a beat? How long do you tolerate this sense that your body just isn’t right?
2. Do you sometimes feel “toxic,” as if you’re coming down with the flu, though there are no other signs of it?
3. Have you experienced unexplainable symptoms that may have gone on for years? A knot or emptiness in the pit of your stomach? A lump in your throat? An aching heart?
4. Do you ever have a distressing sense of rawness or feeling exposed? Everything seems to get to you and you feel you have no defense?
5. Are you chronically tired?

If you answer “yes” to any of these questions it’s worthwhile to begin by taking a general inventory of your health and stress level. What areas can be improved upon? Examine everything from the amount of exercise to alone time to your relationships. Make sure you’re allotting enough space to recharge. Though the above changes may seen relatively minor, on an intuitive level they indicate early difficulty. To start, do your best to pinpoint and remedy problem areas.

To detect your body’s warnings, both quiet and loud, requires increasing your sensitivity to the nuances of its messages. The art of listening entails sensing smaller symptoms before they become full blown. Mindfulness is key. Denial is the antithesis of intuition. We must do what we can to get past it. Massage therapists have seen time and again how increasing body awareness facilitates prevention of illness and more vibrant health. Listening to your body is a powerful step towards self-care, which includes getting regular therapeutic bodywork.

-from Judith Orloff’s article originally appeared in Huffingtonpost, 7/13/11

If you want to see what your body will look like tomorrow, look at your thoughts today.

Your body is programmed for survival. Heeding early warnings protects your health. Familiarize yourself with how your body speaks to you. It wants you to be well. It will tell you if you are not. Hippocrates wrote over two thousand years ago, “There is a measure of conscious thought throughout the body.” This is practical wisdom you can live by.

In her book “Dr. Orloff’s Guide to Intuitive Healing,” Judith Orloff describes how your body is a richly nuanced intuitive receiver — and how you must be aware of your body’s signals to completely heal. This may require some adjustment of how you think about health. As a physician, she has seen that many people are trained to function from the neck up denying the rest of their bodies. She wants her clients to re-orient themselves — to respect the intellect, but attend to their body’s messages as well. Being aware of the body can open intuition because you’re focusing on your physicality, getting out of your head and into your sensual awareness. This may mean noticing the early signs of pain so you can act on them, trusting your gut about relationships or awakening your sexuality. We can’t afford to ignore life-informing signals your body sends.

It’s vital to re-train yourself to override mechanisms you’ve developed to push through discomfort. To prevent illness you need to pay special attention to physical distress signals. Honor your body’s messages; don’t discount them. Simple, prompt action is sometimes all it takes. If you’re tired, rest. If you’re hungry, eat a delicious meal. If you’re stressed, get a relaxing massage. The price of not listening? You could come down with the flu. Maybe your back goes out. You still don’t listen? Might be chest pains. Ulcers. Depression. The thermostat gets turned up until you pay attention.

Next post will include the important warning signs of distress and disease in your body that you might be overlooking.

-from Judith Orloff’s article which originally appeared in The Huffingtonpost, 7/13/11

Meditation is an intimate and intense exercise that can be done solo or in a group, and one study showed that 20 million Americans say they practice meditation. It has been used to help treat addictions, to clear psoriasis and even to treat men with impotence.  Corporate executives at Google, General Mills, Target and Aetna Insurance, as well as students in some of the nation’s classrooms have used meditation.

In one study, a research team from Massachusetts General Hospital looked at the brain scans of 16 people before and after they participated in an eight-week course in mindfulness meditation. The study, published in the January issue of Psychiatry Research: Neuroimaging, concluded that after completing the course, parts of the participants’ brains associated with compassion and self-awareness grew, and parts associated with stress shrank.

Get Nicer!

Perhaps the most mind-bending potential benefit of meditation is that it will actually make practitioners nicer. Chuck Raison, a professor at Emory University, conducted a meditation study in which he hooked up microphones to participants who had been taught basic meditation and those who hadn’t. He then recorded them at random over a period of time. Raison found that these newly-trained mediators used less harsh language than people who had no meditation experience.

“They were more empathic with people,” Raison said. “They were spending more time with other people. They laugh more. They didn’t use the word ‘I’ as much. They use the word ‘we’ more.”

However, even the Dalai Lama admitted that meditation is not the silver bullet cure-all for every ailment or emotion.

“Occasionally, [I] lose my temper,” he said. “If someone is never lose temper then perhaps that may come from outer space, real strange.”

The Dalai Lama also cautioned that meditation takes patience, so new mediators should not expect immediate results.

“The enlightenment not depend on rank,” he said, laughing. “It depends on practice.”

Some scientists believe that in a generation, Americans will see meditation as being as essential to maintaining a healthy lifestyle as diet and exercise.

That’s good news for the eight out of 10 Americans who will, at some point in their lifetimes, experience the excruciating spasms of back pain that can send people to bed for days, if not weeks.

It’s also helpful news for doctors. Even though it’s common knowledge that an old-fashioned muscle-kneading is a great way to relax and reduce pain, the new findings give that notion some clinical teeth. Having such data in hand is critical for doctors who are discussing options for pain relief with their patients. “We have a huge number of people who get medical tests and treatments for back pain, and we have a huge problem with opioids,” says Dan Cherkin, senior research investigator at Group Health Research Institute in Seattle and lead author of the study. “In spite of all that, we’re not better off in terms of addressing back pain. In fact, the problem is getting worse.”

In the study, published in the Annals of Internal Medicine, Cherkin and his group recruited 400 people with chronic back pain. The participants’ pain was typical of the kind that most of us experience: the result of wear and tear on muscles, or from being tensed up in front of a computer for too long. The researchers excluded those whose back pain was due to injury or a disease like cancer, in order to study more everyday types of back problems.

The participants were then randomly assigned to one of three treatment groups: relaxation massage; structural massage, which is more akin to physical therapy and focuses specifically on problem areas; and usual care only. The usual care group simply continued on whatever treatments they were already receiving, whether that included painkilling drugs, back exercises, yoga or any other therapy except massage. The other two groups also continued with usual care, but added massage on top of it.

Participants received massage once a week for at least an hour. After 10 weeks, both massage groups reported lower disability scores, as measured with a questionnaire that asked participants about how much pain and impairment they experienced during their daily activities like climbing stairs or getting up from a chair.

On average, the massage groups recorded disability scores that were 2.7 points lower than the usual-care group. The massage patients also said they functioned better than those who weren’t massaged at 10 weeks. Six months after the treatments, the difference between the massage and non-massage groups had shrunk, but those who received the treatment still reported feeling slightly better than the controls.

The participants in the study had all tried existing therapies but couldn’t find relief for their pain. The fact that massage made a difference when added to existing treatments may shift the way back pain is currently treated. And it couldn’t happen sooner: a recent report by the Institute of Medicine found that untreated or inadequately treated pain affects 116 million Americans and is a “public health crisis.”

“The important thing isn’t so much that massage is an effective treatment,” says Cherkin, “but that the study illustrates that a variety of things are safe and helpful for people who haven’t gotten help from other treatments. So rather than telling patients after the usual things don’t work, ‘Sorry, there’s nothing we can do for you,’ we should tell them that there are a lot of things available to treat their pain.”

For doctors, having a controlled trial that documents the benefits of massage — this one was funded by the National Institutes of Health’s National Center for Complementary and Alternative Medicine — can help inform discussions about pain-relieving options. “There are always options, and there is always hope,” says Cherkin.

By Alice Park Wednesday, July 6, 2011,  from Time Magazine Healthland

Read more: http://healthland.time.com/2011/07/06/aching-back-try-massage-for-chronic-pain/#ixzz1Ul7glGdS

In Your Next Massage Therapy Session, Try This:

Inhale and exhale slowly focusing your attention on the movement as well as the sound of your breath. Doing it slowly decelerates the stress response. Use your abdominal muscles gently, rather than those around the chest, so your diaphragm expands as you inhale. This action will draw oxygen deeper into the lung cells and recruit muscles as well as neurotransmitters that significantly enhance the effects. As you relax more deeply into your bodywork session notice how your sensorial attention actually helps you and your therapist unwind all unnecessary patterns of stress from your fascial, muscular, and nervous systems!

Edits by Lucia Miracchi, from an article by Woodson Merrell, M.D., department of Integrative Medicine, Beth Israel Medical Center.

Massage Benefits While Traveling
•    Relieves stiffness
•    Reduces stress and anxiety
•    Helps relieves jetlag
•    Increases relaxation
•    Better sleep

Jetlag
Interestingly enough, it is not the length of the flight that will determine how much jetlag you experience, but how many time zones you have gone through. Traveling long distance and across time zones can cause some travelers to suffer from disorientation as their body clock struggles to adjust to the new environment. Other physical symptoms include fatigue, insomnia, swelling limbs, stomach distress, headache, and a decrease in concentration and short term memory. Massage can help in relieving these symptoms and helps regulate sleeping patterns.

Tips for Traveling by Plane and Avoiding Jetlag
•    Drink water throughout the flight to avoid dehydration.
•    Keep your circulation moving by getting up and moving around.
•    Perform self-massage to your legs, particularly to your calves.
•    Avoid alcohol and coffee before and during the flight.
•    Yawn or chew gum to avoid pressure build-up in your ears.
•    Cut down on salt intake.
•    Set your watch to the local time.

And remember, nothing invigorates faster than a massage!

If you are driving to your destination, massage is a great way to limber up and soften the muscles; especially in the shoulders and legs.  Be sure to take plenty of breaks if driving extensively for vacation; get out of the car and walk around every couple of hours to prevent the muscles from cramping and the joints from getting stiff.  And after you return home, a massage will help relieve the tension after driving long distances.

These holding patterns and scar tissue are the bodies way of protecting itself from further injury. While this is your body’s natural response during an accident or injury to  help protect you from additional physical trauma, it is important to slowly encourage your body to relax and heal so that you won’t continue to develop even more scar tissue and tighter holding patterns, which inhibit complete recovery. Therapeutic massage and bodywork is one of the the best ways to help with this process.

It is important when you sustain a serious muscle injury to see your doctor and find out if he or she would not recommend a massage.  This is especially important in cases of a motor vehicle accident or a serious fall. As long as your medical professional approves, most massage therapists would agree that you increase your chance for a more speedy recovery from an acute injury if you can get therapeutic bodywork within 24-72 hours.

• This method successfully treats many medical conditions with specific protocols for such conditions as:
• Muscle strain and sprain
• Joint strain and sprain
• Carpal tunnel syndrome
• Migraine headaches
• Sports and work injuries
• General fatigue.

Restoration Therapy has two goals:

1. To balance the energy in the body (the “Ki” in Japanese or “Chi” in Chinese)
2. To break down soft tissue areas of the body that have been injured to allow them to properly heal.

Few massage methods today have the range of therapies as  Seifukujitsu, due to its long history and development. In fact, to simply call it massage does not fully define it, as it is a much larger treatment method.  It includes:

• Massage
• Joint manipulations
• Herbs—both topical and internal
• Rehabilitative exercises
• Use of heat, cold, and poultices

The unique forearm pressure of Seifukujitsu is quick, dynamic and pulsating. It moves into muscles discovering the underlying resistence and structure, reaching into areas of stress and discomfort, teasing the muscles to relax, balancing the body structures and restoring the body’s natural healing process.  At Massage Therapy Center, we are pleased to offer this wonderful form of therapeutic bodywork.

Driving
1.    Sit with your back firmly against the seat for proper back support. The seat should be a proper distance from the pedals and steering wheel to avoid leaning forward or reaching.
2.    The headrest should support the middle of the head to keep it upright. Tilt the headrest forward if possible to make sure that the head-to-headrest distance is not more than four inches.

Carrying Objects
1.    Always bend at the knees, not the waist.
2.    
Use the large leg and stomach muscles for lifting, not the lower back.
3.    
Keep large or heavy objects close to the chest when carrying them.
4.    
Switch arms frequently if you are carrying something with only one arm.
5.    
Keep backpacks and purses as light as possible, and balance the weight on both sides as much as possible, or alternate from side to side.
7.    
When carrying a backpack, avoid leaning forward or rounding the shoulders.

Sleeping
1.    Use a firm mattress for proper back support, but remember that individual preference is very important.
2.    
Try to sleep on your back. Sleeping on the side can damage your posture after enough repetitions. Sleeping on your back will help straighten your shoulders, and it is usually more comfortable for the back than sleeping on the stomach.
3.     Use a pillow to provide proper support and alignment for the head and shoulders.
4.    When you are sleeping on your back, a great way to support your lower back is to put a pillow or low bolster under your knees, just like your massage therapist does during your massage therapy session.
5.    
If sleeping on your side, the best angle for is for the shoulder to not cave in or angle back. Keeping a neutral position across your chest and upper back as much as possible. To do this you can hug a pillow while you sleep. This will help keep your shoulders from curving inward.

6.    Also, when you are also sleeping on your side, the best angle for your legs  is with your knees hip length apart. You can create this angle by placing a pillow the correct amount of thickness between your knees.
7.    
To support your lower back while side-sleeping, it is recommended that your legs are bent at the hip between a slight and a 90 degree angle.These are just some general ideas. As usual, talk to your professional massage therapist for more in depth suggestions.

Sitting
1.    Sit in an office chair.
2.    
Align your back with the back of the office chair. Avoid slouching or leaning forward, especially when tired. Keep your shoulders straight.
3.    
Flex your arms at a 75- to 90-degree angle at the elbows. You may have to adjust the office chair.
4.    
Make sure your neck, back, and heels are all aligned.
5.    
Keep both feet flat on the floor. If there’s a problem with feet reaching the floor comfortably, a footrest should be used.

Standing
1.    
Stand with weight mostly on the balls of the feet, not with weight on the heels. Avoid locking your knees.
2.    
Keep feet slightly apart, about shoulder-width.
3.    
Let arms hang naturally down the sides of the body.
4.    
Tuck the chin in a little to keep the head level. Be sure the head is square on top of the neck and spine, not pushed forward.
5.    
Stand straight and tall, with shoulders upright.
6.    
Stand against a wall with shoulders and bottom touching wall. In this position, the back of the head should also touch the wall.

Walking
1.    Keep the head up and eyes looking straight ahead. Avoid pushing your head forward.
2.    
Keep shoulders properly aligned with the rest of the body.

Massage Therapy Can Help Improve Your Posture.

There are many ways to help heal from or prevent specific postural issues.  A therapeutic massage will help release holding and/or stiff muscles that keep your body out of alignment. A skilled massage therapist can look at your stance and show you how to get into the correct posture so you can feel the difference between standing correctly and standing incorrectly. They can also help you improve your sitting posture and advise you about correct body mechanics for your daily activities.  At your next massage therapy appointment, ask your massage practitioner for some tools for improving this very important aspect of daily functioning.

Here’s how to get started:

- Using a mirror, align your ears, shoulders, and hips. Proper alignment places your ears loosely above your shoulders, above your hips. Again, these points make a straight line, but the spine itself curves in a slight ‘S’. You’ll find that this doesn’t hurt at all. If you do experience pain, look at your side view in a mirror to see if you’re forcing your back into an unnatural position. If so, stop it!
- 
Do exercises that strengthen the muscles across your upper back and shoulders. These do not have to be strenuous! Try the following, with or without hand weights:
- Align your ears over your shoulders. Raise both arms straight up, alongside your ears. Remember to keep your ears aligned! Bend forearms toward shoulders to touch your shoulder blades. Do 10 repetitions with both arms, then alternate 10 reps for each arm singularly.
- Align ears with shoulders. Raise both arms out to sides at shoulder height. Hold for a slow count of ten. Slowly lower arms to sides, counting ten as you lower. Slowly raise arms back to shoulder height, counting to ten as you raise arms. Do ten reps, constantly checking your alignment! If ten reps are too many to start, do as many as you can. You should at least feel a slight fatigue in the shoulder muscles.
- Be a penguin. While you wait for a web page to load, bread to toast, popcorn to pop or the microwave to beep, place elbows at your side, and touch your shoulders with your hands. Keeping your hands on your shoulders and your ears aligned, raise both elbows (count one, two) and lower them back to your waist (count one, two). Do as many reps as your wait allows. You’ll be surprised how much exercise fits into 30 seconds.

Stretch:

- Tilt (stretch) your head in all four directions over your shoulders (forward, back, left, right), and gently massage your neck. Avoid rolling in a circle, as it may cause further strain.
- On your hands and knees, curl your back upwards, like a cat, and then the opposite. Think about being able to place a bowl in the hollow of your back.
- 
Repeat the exercises a few times each day. Doing them in the morning helps your body stretch out the muscle lethargy of sleep, and periodically throughout the day helps raise your energy level without a heavy workout.
- Take dance classes. Dance classes are an excellent way to improve both balance and posture.
- Practice yoga. Yoga is great for improving your posture.

Next week we will explore improving posture while standing, sitting, walking, driving, carrying objects and sleeping.

Know what good posture is.

Most people think that to “stand up straight” means tensing your back to heave your chest ‘in and up’, and pulling your head back in to your chest. This is not so. The spine has two natural curves that you need to maintain called the ‘double C’ or ‘S’ curves, these are the curves found from the base of your head to your shoulders and the curve from the upper back to the base of the spine. When standing straight up, make sure that your weight is evenly distributed on your feet. You might feel like you are leaning forward, and look awkward, but you don’t.

Why is good posture so important?

If you use poor body mechanics in your daily activities, your body will not have proper alignment. The joints and muscles lose their ability to create a strong structure when your alignment is off. Some muscles will become overly elongated and vulnerable to injury. Others will become shorter and adhere themselves to a shortened position to prevent you from comfortably putting your body in the right posture. Your body is most efficient when the muscles and joints are aligned.

How can a massage therapist help with your posture?

A skilled massage therapist will look at your stance and show you how to get into the correct posture so you can feel the difference between standing correctly and standing incorrectly. They can also help you improve your sitting posture and advise you about correct body mechanics for your daily activities, such as sitting at a computer, driving, exercising, etc. And getting a therapeutic massage will assist release in holding or stiff muscles, like those pesky shortened muscles, that keep your body out of alignment.

Postural muscle strengthening (for example: core strengthening exercises) is a very important piece of the posture puzzle. An elongated muscle can sometimes be restored to proper function by strengthening it.  There are many ways to help heal from or prevent specific postural issues.  At your next massage therapy appointment, ask your massage practitioner for some tools for improving this very important aspect of daily functioning.

– from Job’s Body: A Handbook for Bodywork by Deane Juhan

From the first day of school, massage therapists are taught that bodywork improves the function of many systems. We learn about its influence on muscle tone, circulation, lymph flow, and fascial mobility. We also learn how massage influences hormones. The link between positive touch and healthy endocrine function is well-established, especially for infants and young children. The potential for positive touch to influence endocrine health among adults, however,  may turn out to be one of the most profound benefits massage has to offer.

In previous blogs we’ve explored the basic concepts about the link between the endocrine system and the sympathetic nervous system. And we’ve established how touch deprivation leads to serious problems in hormone regulation, and in turn, overall health. The good news is that healing touch can help to reestablish a healthy connection between autonomic and endocrine function.

Can Massage Make a Difference?
All evidence points to the importance of touch for adults. In our culture, this commodity is often in short supply. For most adults the only appropriate contexts for nonsexual touch (outside of parent-child relationships) are in sports, greetings, healthcare, and professional grooming.

What do adults do, then, if we need to be comforted? We often don’t even identify the need as such. We misinterpret it as sexual desire, hunger, restlessness, or frustration. We try to satisfy our need for touch in many ways, some are more successful than others. Is it any wonder that massage therapy — educated, safe, professional touch — has found such a successful niche in restoring health and well-being?

Massage therapists learn about the health benefits of healing touch and bodywork from the first day of massage school.  Receiving massage is an important tool for re-establishing mental and emotional equilibrium. Emotional states are translated into physical reality through the stress response system, so it is clear that when we lower cortisol and adrenaline, we do more than improve mood. We also influence blood glucose levels, cardiovascular health, and immune system function.

Few other healing modalities can boast such a wide range of benefits. Touch therapy improves the functioning of most of the body’s major systems: circulatory, lymphatic, muscular, skeletal, digestive, nervous system, and integumentary system (skin). Getting regular massage ranks up there with things like eating a healthy diet and regular exercise as a means to restore and maintain optimal health and functioning.

However, we no longer live the lives of our ancestors. Our experience of short-term, high-grade stress (outside of military conflict or fleeing from a hurricane) is probably something like a near miss on the highway. A deer darts out in front of us, we dodge it, but our heart pounds hard, our blood glucose goes through the roof, our saliva gets thick and sticky, our digestive tract shuts down, and our muscles get tight. The problem is, we’re still on the highway. We can’t get out of the car to use up all that adrenaline in the act of running away or fighting back.

Likewise, our experience of long-term, low-grade stress these days is probably not about whether we’ll have enough to eat this winter. It is more likely to be an abstract issue, like whether we bounced a check, our upcoming job interview, or our kids’ grades at school. But our bodies don’t know the difference between a physical threat like famine, and an abstract one, like an unexpected computer crash. As a result, a lot of people are walking around drowning in short-term and long-term stress-related hormones.

How does this affect health? Consider that adrenaline causes blood pressure to rise. This puts increasing strain on the lining of the arteries, which opens the door to atherosclerosis, heart attack, heart failure, and stroke. Stress routes blood away from the digestive tract, leading to damage of the mucus lining of the stomach and an increased risk of peptic ulcers. Adrenaline causes the liver to dump sugar into the bloodstream, high blood glucose damages blood vessels, and it forces the pancreas to secrete extra insulin — paving the way for type 2 diabetes.

Low-grade stress has its problems as well. Cortisol dissolves connective tissue and suppresses inflammation. When we secrete a lot of cortisol, we increase the risk of musculoskeletal injury. Cortisol is also associated with poor immune system function. During long-term stress we become more vulnerable to infection. Abnormal cortisol levels and a sluggish stress response system are implicated in many common chronic diseases: Chronic fatigue syndrome, anxiety disorders, eating disorders, fibromyalgia, depression, and many other “stress-related diseases” list high cortisol and poor recovery from stress as leading factors.

Next week: Therapeutic massage and bodywork as the antidote to long-term low grade stress and short term high grade stress.

How Does Reiki Work?
We are alive because life force is flowing through us. Life force flows within the physical body though pathways called chakras, meridians and nadis. It also flows around us in a field of energy called the aura. Life force nourishes the organs and cells of the body, supporting them in their vital functions. When this flow of life force is disrupted, it causes diminished function in one or more of the organs and tissues of the physical body.

The life force is responsive to thoughts and feelings. It becomes disrupted when we accept, either consciously or unconsciously, negative thoughts or feelings about ourselves. These negative thoughts and feelings attach themselves to the energy field and cause a disruption in the flow of life force. This diminishes the vital function of the organs and cells of the physical body.

Reiki heals by flowing through the affected parts of the energy field and charging them with positive energy. It raises the vibratory level of the energy field in and around the physical body where the negative thoughts and feelings are attached. This causes the negative energy to break apart and fall away. In so doing, Reiki clears, straightens and heals the energy pathways, thus allowing the life force to flow in a healthy and natural way.

While Reiki is not a religion, according to it’s principles, it is still important to live and act in a way that promotes harmony with others. Dr. Mikao Usui, the founder of the Reiki system of natural healing, recommended that one practice certain simple ethical ideals to promote peace and harmony, which are nearly universal across all cultures.  The ideals are both guidelines for living a gracious life and virtues worthy of practice for their inherent value.

The secret art of inviting happiness,

the miraculous medicine of all diseases,

just for today, do not anger.

Do not worry and be filled with gratitude.

Devote yourself to your work. Be kind to people.

-Usui Mikao

Studies conducted with various mammals reveal that key developmental processes are delayed or interrupted altogether when infant animals are deprived of maternal nurturing. Stress-related hormones are secreted in abundance, animals show poorer tolerance for challenging situations, immune systems are weaker, healing is slower, violent reactions are more frequent, and brain development, especially in the limbic system (the part of the brain that connects memory to emotion), is impaired.

While it is impossible to conduct similar studies on human babies, the tragedy of neglected infants is not hard to document. The children who survived Romanian orphanages to find homes in the United States and Canada are excellent examples of people who were touch-deprived in infancy. Many of these individuals have had long-term problems with memory and learning skills, some of them have never successfully developed emotional relationships with others, and their cortisol remains consistently high — all this accompanies the absence of nurturing, dependable touch during that formative time of life.

The need for abundant, nurturing touch in early life is well-established. The effects of touch deprivation in adults are not as understood. However, one population reveals some important clues: Elderly adults who live in isolation without a partner or a community get sicker, make more visits to the doctor or hospital, and die younger than their counterparts. It is reasonable to suggest that the need for touch doesn’t stop when we exit childhood, but the effects of touch deprivation among adults can be passed over or categorized as other problems including “stress-related diseases.”

Can Massage Make a Difference?
All evidence points to the importance of touch for adults as well as children. In our culture, this commodity is often in short supply. Our only appropriate contexts for nonsexual touch (outside of parent-child relationships) is in sports, greetings, healthcare, and professional grooming.

What do adults do, then, if we need to be comforted? We often don’t even identify the need as such. We misinterpret it as sexual desire, hunger, restlessness, or frustration. We try to satisfy our need for touch in many ways, some are more successful than others. Is it any wonder that massage therapy — educated, safe, professional touch — has found such a successful niche in American culture?

Many systems of natural health consider blocked circulatory channels a major factor in the development of disease.  So therapeutic bodywork that improves circulation is important for optimal health. When circulation of the blood and movement of lymph are restricted, all functions of the body suffer. By relieving chronic muscle tension and stimulating expansion of the capillaries, massage frees up the circulation of blood and improves lymphatic drainage. The result is enhanced tissue nourishment, more effective detoxification, and increased overall well-being.

Beyond Skin, Muscles & Bones
Of course, this discussion only a touches on the mechanical benefits of bodywork. But we are much more than a mechanical confluence of muscles, skin, and bones, and massage involves much more than the manipulation of physical components. The underlying reality pattern of the body is an interplay of energy currents, in which physics, chemistry, and quanta of energies interface with the nebulous, fundamental reality of consciousness. As such, massage and bodywork involve not just physical, but emotional and spiritual components as well.

 In this framework, there is little distinction between blocked energy and tension causing dysfunction in the musculoskeletal system and blocked emotions in the mind-body system. Touch can be a means to bring awareness back to the blocked tissues. When muscular tension is released, often long-forgotten emotions are too.

As Dean Juhan, author of Job’s Body, the “bible” of bodywork, puts it, “Touching hands are . . . like flashlights in a darkened room. The medicine they administer is self-awareness. And for many of our painful conditions, this is the aid that is most urgently needed.”

In this interface between mind and matter the role of the expert massage therapist becomes that of a mediator, who through skill and intuition responds to the body’s subtle signals and calls for healing, creating a space for the body’s own healing intelligence to awaken and remove pain and imbalance.

Like exercise, massage produces the best results if you engage in it regularly. Weekly treatments are ideal, but even a monthly treatment can help maintain general health.

To care for your neck while sleeping on your side, it must be in a neutral position like the picture to the left. There are many types of pillows that can help you achieve this.

The best angle for shoulder support when sleeping on your side is for the shoulder to not cave in or angle back. Keeping a neutral position across your chest and upper back as much as possible is better. To do this you can hug a pillow while you sleep. This will help keep your shoulders from curving inward. When you are also sleeping on your side, the best angle for your legs  is with your knees hip length apart. You can create this angle by placing a pillow the correct amount of thickness between your knees. To support your lower back while side-sleeping, it is recommended that your legs are bent at the hip between a slight and a 90 degree angle.

When you are sleeping on your back, a great way to support your lower back is to put a pillow or low bolster under your knees, just like your massage therapist does during your massage therapy session.

These are just some general ideas. As usual, talk to your professional massage therapist for more in depth suggestions.

When your massage therapist, personal trainer or doctor speaks to you about the gastrocnemius or the psoas (both major and minor) you now have a powerful new tool right at your fingertips for visualizing these muscles and the surrounding tissues and organs.  The company that wants to be your everything for search has just brought its technology to a new area: the human body.

Google recently unveiled Body Browser, a detailed three dimensional map of the human body.  Google Body Browser lets you manipulate a 3D model of human body to view organs and structures at various depths and from different angles.  Running only in browsers that support the new WebGL graphics standard (try Google Chrome), Body Browser lets you peel back the body’s anatomical layers, zoom in, and navigate to parts that interest you.

You can click to identify bits of the human anatomy, or search for muscles, organs, bones and more. The ability to zoom in and out of the body, and to unravel it at the click of a mouse, is entertaining and informative.

You can also share the exact scene you are viewing by copying and pasting the corresponding URL. Can’t recall quite what the fibular collateral ligament looks like, for example? That’s the one on the outside of the knee, of course; you can find it with a quick search.  This amazing new tool allows you to search, rotate and view muscle, organ, nerve and circulatory systems in 3D and and share it with your anatomically inquisitive friends.

How cool is that!

The Lymph System

Most people are familiar with the body’s vessel system that carries blood to and from the tissues, but there is another equally vital system of vessels that removes cell wastes, proteins, excess fluid, viruses, and bacteria. The lymph system picks up fluids and waste products from the spaces between the cells and then filters and cleans them.

Like the roots of a tree, the lymph system starts as tiny vessels – only a single-cell wide – that eventually branch into larger and larger tubes that carry these fluids back to the blood stream. This network of delicate vessels and lymph nodes is the primary structure of the immune system. The lymph nodes act as check points along the pathways of the vessels. They filter the fluid (called lymph) and serve as the home for lymphocytes – little Pac Man-like cells that attack and destroy foreign bacteria and viruses and even abnormal cells, like cancer cells.

When the lymph system works well, we feel healthy and have a strong defense against illness. When it’s sluggish or blocked – say after surgery or an injury – we can have swelling, feel tired, and be more susceptible to colds and infections.

Lymphatic Massage

Most lymph vessels, about 70 percent, are located just below the skin. These fragile vessels work to pick up fluids between the cell spaces when gentle pressure is applied to them from increased fluid build-up, muscle contractions, or the pressure of a therapist’s hands. By using very light pressures in a rhythmic, circular motion, a massage therapist can stimulate the lymph system to work more efficiently and help it move the lymph fluids back to the heart.

Who Should Get It?

Lymphatic massage can benefit just about everyone. If you’re feeling tired and low on energy, or if you’ve been sick and feeling like your body is fighting to get back on track, lymph massage would likely serve you well.

So, if you are interested in optimizing your lymph system for stronger immunity, ask your massage therapist about lymphatic drainage massage.  It can have a powerful impact on your body’s ability to heal.

Massage, or therapeutic bodywork, to use a more inclusive term, is one of the oldest and most universal forms of medical care. Accounts of the use of massage in the treatment of ailments can be found in ancient Ayurvedic, Chinese, and Egyptian records. Therapeutic bodywork is also one of the fastest-growing modalities within alternative medicine, and many hospitals and other health care providers have made massage therapy a standard part of their services.

The stress-relieving benefits of massage are well known. It makes you feel (and look) great! But the simple art of touch contains a much more varied range of health benefits that we are just beginning to fully understand. 
Most people turn to bodywork to treat pain and musculoskeletal problems. And it is true that therapeutic bodywork relaxes tight or sore muscles, restores joint mobility, leads to improved posture, and in many cases brings relief of chronic pain.

But therapeutic bodywork also relieves emotional stress, such as anxiety, tension, or depression. In addition, it aids digestion, improves circulation, strengthens the immune system, hastens injury recovery, and increases overall well-being and peace of mind. People have even found that therapeutic bodywork can help with a wide range of health conditions, such as arthritis, asthma, headaches, allergies, and immune function disorders.

Few other healing modalities can boast such a wide range of benefits. Touch therapy is unique because it improves the functioning of most of the body’s major systems: circulatory, lymphatic, muscular, skeletal, digestive, nervous system, and integumentary system (skin). As such, it ranks up there with things like eating a healthy diet and getting regular exercise as a means to restore and maintain optimal health and functioning.

One of the best ways to help this process is through the power of human touch.  The sensitive touch of your skin is a very powerful stress release technique. The skin is far more than just the outer covering of human beings; it is an organ just like the heart, lung, or liver. Besides providing a layer of protection from pathogens, physical abrasions, and radiation from the sun, the skin serves many functions as well as playing a vital role in homeostasis.   All activities with a natural human touch are natural relaxers.

Probably the most effective human touch technique that’s accessible to everyone is massage. It’s been around for thousands of years because it works so well. Massage is wonderful for releasing muscle tension and achieving deep relaxation – the unwinding of the stress response.

So, are you getting enough healing human touch?  Besides scheduling a therapeutic massage, what are some of the other ways that we can heal ourselves with human touch?

We’re all born with a great need for touch. To thrive, newborns must be fed touch as much as food. Studies in orphanages and hospitals repeatedly tell us that infants deprived of skin contact lose weight, become ill and even die. We know that premature babies given periods of touch therapy gain weight faster, cry less, and show more signs of relaxed pulse, respiration rate and muscle tension.

Children instinctively initiate and seek out touch when they need it. As we grow older, we may begin to receive less and less touch. We may hesitate to initiate it ourselves. We may come to associate touch exclusively with sexuality. We forget that we still need touch as much as we did when we were youngsters.

Many of us rationalize that touch isn’t important. To help overcome that thinking consider this interesting study.

Librarians were instructed alternately to touch and not touch the hands of students as they handed back their library cards. Then the students were interviewed. Those who had been touched reported far greater positive feelings about themselves, the library, and the librarians than those who had not been touched.

This occurred even though the touch was fleeting and the students didn’t even remember it!

If you’re a senior, you are in the least touched group in our culture. Part of the blame lies with our culture’s emphasis on associating youthful skin with touchable skin. Another factor is probably the greater number of people in this age group who live alone. If we restrict our touch to a spouse we may be in big trouble.

So ask yourself how you’re doing with receiving and giving touch. Consider deliberately touching others more often and see how it feels. When sitting and talking, reach out occasionally to lightly touch the other’s forearm, hand or shoulder. When a friend is tired, offer a shoulder or neck rub. Remember that when we touch, we get the benefit as well.

Observe whether you ever ask for touch. And remember that a therapeutic massage is a powerful and beneficial tool for making sure that you experience healing touch for your whole body.

Massage works directly to increase circulation by pushing fluids through the body. It works indirectly to increase circulation by relaxing us, allowing the blood vessels to expand. Circulation works beautifully to enhance the body’s own self-healing properties, bringing nutrition and oxygen to where it is needed.

Benefits from increased circulation:

•    Reduced soreness after a workout. A therapeutic massage speeds the removal of lactic acid and other waste products that cause soreness from your muscles. It also works to bring in oxygen and nutrients your muscles need to repair and rejuvenate.
•    Repair of injuries. Though direct massage to an injury may not be appropriate, an overall boost in circulation helps you heal faster.
•    Better joint health. Whether you have arthritis, a sports injury, or everyday wear and tear, your joints’ natural lubrication can improve with massage. Swelling is often reduced as well.
•    Support for those in recovery. If you’re recovering from a chemical addiction or eating disorder, increased circulation can help repair stressed tissues and, in turn, help reduce your feelings of achiness and fatigue.
•    Reduces pain and swelling when you are laid up. If you are forced to limit your activity due to surgery, for example, improved circulation can not only help you heal, but can also relieve those aches and pains from too much time spent on the couch. Massage also drains tissues of excess fluids caused by recent surgery or injury.
•    Alertness and clear thinking. Increased oxygen in the blood flow to your brain reduces mental tiredness and, at least temporarily, improves your ability to concentrate.
•    Stress relief. Accumulated stress hormones which can make you irritable and overly sensitive are flushed away with massage. With your tissues revitalized, you will be more relaxed and may even experience relief from anxiety and depression!

Flexibility is just as important to the stability of our bodies as strength.  And when your fascia is healthy, your body moves more fluidly.  But your fascia gets gummed up with adhesions when you have an injury due to an accident, surgery, or poor posture.  Adhesions are a fibrous band of scar tissue that binds together normally separate fibers.  Myofascial Release is designed to loosen adhesions and free up your fascia so that your muscles, organs and bones move more smoothly and with an increased range of motion.

A Myofascial Practioner will explore your myofascial system with touch, feeling for areas that need the fibers realigned.  In a myofascial session, gentle mild stretching is used by the practitioner to loosen adhesions, break up scar tissue and bring blood flow and flexibility back to the area.

One myofascial release technique is pin and stretch. This is done by pressing on one end of a muscle while stretching it by moving the limb in the opposite direction that the muscle performs. Pin and stretch is great for the chest, forearms and calves. This gives the muscles and fascia a nice stretch to realign the fibers.

After a body therapy treatment with Myofascial Release, suppleness returns to the muscles and fascia, relieving restrictions all over the body, promoting strength, flexibility, full range of motion, aligned posture, and fluid movement.  That sounds wonderful!

If you close your eyes and drop into a deep state of relaxation while slowly breathing, this slow process will allow  your partner to feel your energy and he will quickly melt into a relaxed state with you.

Proceed to massage the face, scalp, and neck for about 20 minutes, and then have your partner slowly turn over and massage his back for about another 20 minutes. End the massage with light, gentle strokes up the back, lingering on the scalp and ending with pressure points on the temples.

Massage dos and don’ts
 for the amateur masseuse:

Do what feels most comfortable for your and your partner. Effleurage, which is a long, smooth stroke, works well on most areas of the body. Reflexology; using pressure points on the hands and feet, is also really great to relax the entire body.  Do pay attention to what your partner likes. Pay attention to the areas they want you to focus the massage on and stay away from areas they don’t want touched.

Massage the muscles and tissues, not bones. This is the mistake most people make who are not professionally trained.

Don’t go too deep if you’re not professionally trained. Instead, opt for slow but firm strokes.

 Don’t use a rough, scattered or fast touch. This isn’t soothing and doesn’t work well when trying to create a romantic and relaxing mood.  If your partner wants a deep tissue massage, your best bet is to schedule an appointment with a professional massage therapist.

Create the right atmosphere using candles, mood lighting and music for your at-home massage. Whether you’re the one giving the massage or the lucky recipient, the environment you create will help you both to feel calm and relaxed.

Step 1

You can start by rubbing shoulders and massaging scalps while watching TV or hanging out. Five minutes can be wonderful. But if you really want to experience the benefits of loving touch, trade massages on alternate nights. The simple act of touch in a loving way can release tension that has been carried around for years.

Step 2

Create an intimate atmosphere.  When you do this, you and your partner will relax more and enjoy your massages more intensely. Make sure the room is clean and tidy. Candles, soothing music and aromatherapy oils will make this more than a rub down, it will make it a special night.

Step 3

If you have no idea how to give a massage, have your partner lie on his or her stomach. Start with the back, shoulder and neck. Give attention to the arms, hands and each individual finger. Work your way down the legs and then have your partner turn over. Massage the front of the legs, and work down to the feet. Again, give special attention to each toe. Make sure you ask in the beginning if the pressure is all right. Try to keep the mind present. Focus on your partner and not what you did that day or what you will do tomorrow.

Step 4

If you have tried massage and have found it a fun and relaxing way to connect with your partner, it may be a good idea to take things further and learn some techniques. Some people are natural masseurs, and other people need help. Everyone interested in massage will find it even more exciting when they know a few strokes that have been proven to work. Buying a good massage book can make things more exciting. Better yet, take a course. You and your partner can learn some wonderful techniques in a simple one or two-day course.

Dear Abby: So often I read about troubled marriages in your column.  May I share with you something that my husband and I started doing that has transformed what I thought was a good marriage into a blissful one?

One day, after complaining that we had no quality time together – we rarely talked, much less made love – my husband suggested we turn off the television and offered to give me a massage.

Ever since, four or five times a week, once the children are in bed, we go into our bedroom, take off our clothes and give each other long massages.  Sometimes we spend the entire time in conversation, other times we savor the peace and quiet.  Sometimes we make passionate love; other times we fall asleep in each other’s arms, completely content.

It doesn’t matter how it turns out; it’s wonderful and it has made the rest of our lives less stressful and more enjoyable.  Our sex life is better than before the children came, and we sleep in the nude more often.

I hope you print this.  More marriages would take a turn for the better if couples made time for each other and discovered the wonders of massage.

Some people seem to be able to maintain a relatively positive attitude regardless of what’s happening around them and  seem to be able to focus on the positive in the face of  negative events. They see the good in difficult people, they see the opportunity in a challenging situation, and they appreciate what they have, even in the face of loss.

You Can Strengthen a Positive Outlook

Fortunately, a positive attitude can be cultivated, with a little practice. Although we are born with specific temperamental tendencies, the brain is a muscle, and you can strengthen your mind’s natural tendency toward optimism if you work at it.  While several factors go into emotional resilience and optimism, studies show that cultivating a sense of gratitude can help maintain a more positive mood in daily life and contribute to greater emotional well-being. Cultivating gratitude can be accomplished in several simple ways. For the next few weeks, try some of the following exercises, and you should notice a significant increase in your feelings of gratitude -— you will likely find yourself noticing more positive things in your life, dwelling less on negative or stressful events and feelings of ‘lack,’ and having a greater sense of appreciation for everything and everyone in your life.

Make Gentle Reminders

When you notice yourself grumbling about a negative event in your life, try to think of 4 or 5 related things for which you are grateful. For example, when feeling stressed at work, try to think about several things that you like about your job. You can do the same with relationship stress, financial stress, or other daily hassles. The more you gently remind yourself of the positives, the more easily a shift toward gratitude can occur.

Be Careful With Comparisons

Many people cause themselves unnecessary stress by making comparisons. More specifically, they make the wrong comparisons. They compare themselves only to those who have more, do more, or are in some way closer to their ideals, and allow themselves to feel inferior instead of inspired. In cultivating gratitude, you have two options if you find yourself making such comparisons: You can  choose to compare yourself to people who have less than you (which reminds you how truly rich and lucky you are), or you can feel gratitude for having people in your life who can inspire you. Either road can lead away from stress and envy, and closer to feelings of gratitude.

Keep a Gratitude Journal

One of the best ways to cultivate gratitude is to keep a gratitude journal. Not only are you combining the benefits of journaling with the active adoption of a more positive mindset, you are left with a nice catalog of happy memories and a long list of things in your life for which you are grateful. (This can be wonderful to read during times when it’s more difficult to remember what these things are.)

Here at Massage Therapy Center, we are grateful for our beautiful healing facility and our wonderful clients. Every day, 7 days a week, we are graced with the opportunity to do healing work and contribute to the well-being of our community.  Thank you!

6.  Stay for 5 minutes or longer.

7.  After resting in this restorative pose for several minutes, to exit, bend the knees, lower the heels down the wall and roll off to the right side. Lie on your side for a few breaths before coming up to sit upright, back against the wall.

Laying down with your legs up the wall for 20 minutes with deep, conscious breathing is like a 2 hour nap!

Skin’s outer layer, the epidermis, is thinner than plastic wrap. Tightly woven epidermal cells form a barrier to hold moisture in and keep unwanted water out. The epidermis brims with stem cells and pigment-producing melanocytes to deflect skin’s No. 1 enemy – the sun. The sun’s rays are especially damaging to the skin’s middle layer, the dermis.

The Amazing Dermis

Suffused with collagen, the dermis provides skin’s firmness. A layer of subcutaneous fat lies below, softening skin texture. Lacing through the skin are blood vessels, hair follicles, sweat and oil-producing glands, all bathed in a plasma soup of chemical messengers, hormones, and roaming white blood cells. Amid all this, abundant neural connections run to and from the brain and other organs.  And finely tuned sensory nerve endings scan and process our surroundings.

Skin is a powerful interface between the mind, the body, and the external world. The emerging concept of a neuro-immuno-cutaneous-endocrine network sees the skin as an almost independent intelligence. Think of the blush that inadvertently reveals the mind’s secrets. The goose bumps that warn when something is amiss. Or the crawling skin that shows your fear. The skin also has a rich life as an endocrine organ, manufacturing hormones like vitamin D for the rest of the body, and steroids and thyroid hormone for its own use. The skin also makes many of the neurotransmitters and hormones found in the brain.

This mind-skin interchange is more than meets the eye. For example, emotional stress can interfere with the protective functions of the epidermis or can activate immune or inflammatory reactions deeper within. Laden with specialized, white cells that gobble up invading microbes and trigger a body-wide immunologic response, skin is an important part of our immune system

Massage Improves Your Skin

Massage therapy dilates the blood capillaries of the skin increasing the uptake of vital skin repairing nutrients and speeding the removal of harmful toxins. This improved circulation helps to moisturize your skin, improving skin texture.  Massage can also improve skin elasticity, leaving you looking and feeling great.

Additional benefits of massage to your skin:

• Massage helps to reduce tension in the skin and adjoining tissues as well as increasing its circulation and improve its nutrition.
• Massage can help to re-moisturize, and soften dry skin.
• Increases production of the natural oils made by your skin, improving your skin’s suppleness
• Massage helps your skin foster resistance to infection.
• Increases nutrition to the cells in the skin and encourages cell regeneration
• Massage increases production of sweat from sweat glands, helping to excrete urea and waste products through the skin.
• Dilation of surface capillaries, which improves skin’s color and tone
• Massage assists in improved skin gland production

Source – Bernadine Healy, M.D., November 14, 2005 print edition of U.S. News & World Report.

According to a recent article in the New York Times, a single massage can have profound benefits on stress levels.  Sponsored by the National Center for Complementary and Alternative Medicine, a division of the National Institutes of Health, researchers at Cedars-Sinai Medical Center in Los Angeles recruited 53 healthy adults and randomly assigned 29 of them to a 45-minute session of deep-tissue Swedish massage and the other 24 to a session of light massage.

The subjects were fitted with intravenous catheters and blood samples were taken immediately before the massage and up to an hour afterward.  Researchers found that a single session of both massage techniques caused biological changes.

Volunteers who received Swedish massage experienced significant decreases in levels of the stress hormone cortisol in blood and saliva, and in arginine vasopressin, a hormone that can lead to increases in cortisol.  The subject’s blood samples also showed an increase in the number of lymphocytes, white blood cells that are part of the immune system.

Even more interesting were the effects of light massage.  Volunteers who had the light massage experienced even greater increases in oxytocin, a hormone associated with contentment and bigger decreases in adrenal corticotropin hormone, which stimulates the adrenal glands to release cortisol.

Massage therapy enhances the overall health of the body by improving circulation, joint function, soft tissue mobility/plasticity, and boosting the body’s ability to withstand stress. A number of problems, conditions, complaints, as well as the general health of individuals can be improved with therapeutic massage. The American Massage Therapy Association reports that massage patients indicate improvement in the following situations or conditions:

•    Arthritis
•    Asthma
•    Carpal tunnel syndrome
•    Chronic and acute pain
•    Circulatory problems
•    Gastrointestinal disorders (including spastic colon, colic and constipation)
•    Headache
•    Immune function disorders
•    Insomnia
•    Myofascial pain
•    Reduced range of motion
•    Sports injuries (including pulled or strained muscles and ligaments)
•    Stress
•    Temporomandibular joint (TMJ) dysfunction

Moreover, clinical research has shown massage therapy can:
•    Be more effective for chronic back pain than other complementary therapies.
•    Promote relaxation and alleviate the perception of pain and anxiety in cancer patients.
•    Reduce post-traumatic headaches better than cold pack treatments.
•    Lessen pain and muscle spasms in patients who have undergone heart bypass surgery when part of hospital-based surgery treatment.
•    Stimulate the brain to produce endorphins.
•    Improve confidence by encouraging patients to effectively cope with their pain.

When you book a massage to promote the relaxation response, be sure to schedule an appointment for the most effective modalities, like Swedish, Esalen, or Cranialsacral Therapy (see our modalities page for explanations of these healing techniques).  Deep tissue and sports massage are very effective for treating chronic tension, to assist training, prevent injury, and aid healing in case of injury or soreness.  These techniques often target specific areas and may leave you sore for a couple of days, making them less effective for overall relaxation and stress relief.

Sources – Northwestern Health Sciences University

Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.
•    Loosen your clothing, take off your shoes, and get comfortable.
•    Take a few minutes to relax, breathing in and out in slow, deep breaths.
•    When you’re relaxed and ready to start, shift your attention to your right foot. Take a moment to focus on the way it feels.
•    Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
•    Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
•    Stay in this relaxed state for a moment, breathing deeply and slowly.
•    When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
•    Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go, in the following sequence:

Progressive Muscle Relaxation Sequence
•    Right foot
•    Left foot
•    Right calf
•    Left calf
•    Right thigh
•    Left thigh
•    Hips and buttocks
•    Stomach
•    Chest
•    Back
•    Right arm and hand
•    Left arm and hand
•    Neck and shoulders
•    Face

This technique can also be practiced while seated and is a very effective stress reliever when your range of motion is limited, like during airplane flights or while at your desk.  Progressive muscle relaxation is also a great way to ease into sleep at night and systematically release the tensions that have accumulated during the day.

With regular practice, progressive muscle relaxation gives you an intimate familiarity with what tension—as well as complete relaxation—feels like in different parts of the body.  This awareness also helps you spot and counteract the first signs of the muscular tension that accompanies stress. And as your body relaxes, so will your mind. You can combine deep breathing with progressive muscle relaxation for an additional level of relief from stress.

Therapeutic massage is still one of the most powerful stress relieving techniques available and this familiarity with how tension and relaxation feels within your individual muscle groups will also enhance massage therapy appointments.  You can begin to work “with” your massage practitioner instead of just getting worked “on” during your massage, dropping into even deeper levels of awareness and relaxation.

There are two wonderful movement practices that are very effective for creating the relaxation response, Yoga and Tai Chi.  Both require instruction to learn a basic routine, but with consistent practice, these wonderful techniques deliver effective mental and physical benefits.

Yoga, an ancient practice of moving and stationary poses combined with deep breathing, provides excellent  physical and mental benefits and is a natural counterbalance to stress in your daily life. This movement practice is 6000 years old for a reason – it works!

Yoga classes that emphasize slow, steady movement and gentle stretching are best for stress relief.  Power yoga, with its intense poses and focus on fitness, is not the best choice. Since injuries can happen when yoga is practiced incorrectly, it’s best to learn in beginning level classes at a yoga or fitness studio or by hiring a private teacher. Once you’ve learned the basics, you can practice alone or with others, tailoring your practice as you see fit.

Important tips for starting a yoga practice:
•    Consider your fitness level and any medical issues. There are classes designed for different needs, such as prenatal yoga, yoga for seniors, and adaptive yoga (modified yoga for disabilities). “Hot” yoga, practiced in a heated environment, might be too much if you are just starting out.
•    Look for a low-pressure environment where you can learn at your own pace.  Don’t extend yourself beyond what feels comfortable, and always back off of a pose at the first sign of pain.  A good teacher can show you alternate poses for ones that are too challenging for your health or fitness level.

Tai chi is also an ancient movement practice, with roots in the martial arts. Today it is primarily practiced as a way of calming the mind, conditioning the body, and reducing stress. If you’ve ever seen a group of people in the park slowly moving in synch, you’ve probably witnessed tai chi.

Tai chi is a non-competitive series of slow, flowing body movements that emphasize concentration, relaxation, and the conscious circulation of vital energy throughout the body. As in meditation, tai chi practitioners focus on their breathing and keeping their attention in the present moment.

Tai chi is a safe, low-impact option for people of all ages and levels of fitness, including older adults and those recovering from injuries. It is especially beneficial for strengthening balance.  Once you’ve learned the moves, you can practice it anywhere, at any time, by yourself, or with others.

photo credit ©2007 Publications International, Ltd.

When used as a relaxation technique, guided imagery involves imagining a scene in which you feel at peace, free to let go of all tension and anxiety. Choose whatever setting is most calming to you.  It can be a tropical beach, a favorite childhood spot, a quiet wooded glen, or any place where you imagine feeling at ease and free of tension.

Close your eyes, breath deeply and let your worries drift away. Imagine your restful place. Picture it as vividly and with as much detail as you can—everything you can see, hear, smell, and feel.  Guided imagery works best if you engage all of your senses in this imaginative process.  For example, if you are thinking about a wooded glen along on a rippling creek:
•    See the sun sparkling on the water and in the leaves of the trees
•    Hear the birds singing, the bubbling of the water amongst the stones in the creek bed
•    Smell the pine trees, the fresh grasses of the meadow
•    Feel the cool water on your bare feet, the warmth of the sun on your back, the whisper of a warm breeze on your skin
•    Taste the fresh, clean water

You can do this visualization exercise on your own, with a therapist’s help, or using an audio recording.  There are some great recordings available that are simply background sounds of nature or more guided exercises to assist with your visualization process.

Using guided imagery is also a great technique to enhance the relaxation of a therapeutic massage appointment.  During your next massage, use visualizations during your session.   You will end your massage feeling like you just returned from a much needed vacation!

Starting a meditation practice

•    A quiet environment is important.  Choose a secluded place where you can relax without distractions or interruptions.

•    Get into a comfortable position, but avoid lying down. You don’t want to fall asleep!  Sit up with your spine straight, either in a chair or on the floor.  There are a variety of small benches, stools and supportive cushions available to help you maintain a comfortable straight posture while sitting in meditation.

•    Use a focus point. Pick a meaningful word or phrase and repeat it throughout your session. You may also choose to focus on an object in your surroundings, or you can simply  close your eyes.  A great focus point is counting your inhalations and exhalations. So remember to breathe!  Refer to the deep breathing practices from last week’s post.

•    Cultivate an observant, uncritical attitude.  Don’t worry about distracting thoughts that go through your mind. If thoughts intrude during your relaxation session, don’t fight them. Instead, gently turn your attention back to your focus point or breath.

With consistent practice, meditation is effective at reducing stress, anxiety, depression, and other negative emotions. It will take effort to maintain your concentration and bring it back to the present moment when your mind wanders or you start to drift off, but the reward will be a more relaxed and focused mind throughout your day.

For stress relief, when you can’t take time to sit in meditation, try these mindfulness techniques:

•    Body scan – Focus your attention on various parts of your body.  Start with your feet and work your way up and simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.

•    Walking meditation – In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.

•    Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.

Mindfulness practices will also enhance your bodywork sessions.  The deeper you can remain in the present moment, the more powerful the stress reducing effects will be of your therapeutic massage.

(Photo Credit: Premasagar on Flickr; Photo Taken in Bangalore, Karnataka)

How to practice deep breathing:

The key to deep breathing is to breathe slowly from the abdomen, filling your lungs with as much fresh air as possible.
• Sit comfortably with your back straight. Put one hand on your chest and the other on your stomach.
• Breathe in fully and slowly through your nose, using a count of 5-10. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale slowly through your mouth, using the same count of 5-10, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue this rhythmic breathe cycle; in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls.

If you have a hard time breathing from your abdomen while sitting up, try lying on the floor. Put a small book on your stomach, and try to breathe so that the book rises as you inhale and falls as you exhale.

By using full cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique.  All you really need is a few minutes and a comfortable space.  When you take deep breaths from the abdomen, rather than shallow breaths from your upper chest, you inhale more oxygen. The more oxygen you get, the less tense and anxious you feel. So the next time you feel stressed, take a minute to breathe deeply.  To enhance your breathing session you can also add other relaxing elements such as aromatherapy and music.

Aaaaaaah. How does that feel?

Learning the basics of these techniques can be easy.  But maintaining them is key!  As with any change, it takes regular practice, and most stress experts recommend setting aside at least 10 to 20 minutes a day. Daily practice will create the most powerful and enduring changes, and will truly harness their stress-relieving power.

Scheduling a set time in each day is the best way to maintain a relaxation practice.  Many people find it easier to stick with a practice when it is scheduled first thing in the morning, before other responsibilities get in the way.

Other people like to end their day with a relaxation practice, using the practice to unwind before going to bed. But don’t practice when sleepy, or you might drift off and actually miss the benefits!  Relaxation techniques are most effective if practiced when fully awake and alert.

Because there is no single relaxation technique that is best, choose a technique that appeals to you. Consider your  needs, preferences, and fitness levels. The right relaxation technique is the one that resonates and fits within your lifestyle.

If you crave solitude, solo relaxation techniques such as meditation or progressive muscle relaxation will quiet the mind and recharge batteries. If you crave social interaction, a class setting will provide the stimulation and support to stay on track.

And even with a daily relaxation practice, there is no substitute for professional therapeutic massage on a regular basis.  For a more detailed look at the important benefits of massage, see our earlier post of August 3, 2010, “Massage Therapy, More than Just Stress Relief.”

Here at MTC we want you to reap the benefits of regular massage, and we want to save you some money too! We offer a discount on four sessions if paid in advance.  Click on prices/specials for the details.

Source: University of Michigan Health Center

Our body’s natural relaxation response is a powerful antidote to stress. There are many techniques that help us activate our own relaxation response. When practiced regularly, these activities lead to a reduction in everyday stress levels and a boost in feelings of joy and serenity. What’s more, they also serve a protective quality by teaching us how to stay calm and collected in the face of life’s challenges and difficulties.

The relaxation response is:
• a mentally active process that leaves the body relaxed
• best done in an awake state
• trainable and becomes more profound with practice

The relaxation response is not:
• laying on the couch
• sleeping
• being lazy

We can’t avoid stress, but we can counteract its harmful effects by learning how to engage the relaxation response; a state of deep rest which is an antidote to the stress response.

When stressed, our bodies are flooded with chemicals that prepare us for “fight or flight.” And while these stress responses are helpful for creating  heightened and alert reactions in true emergency situations, these same chemicals wear our bodies down when constantly activated.

The relaxation response brings our system back into balance: deepening breathing, reducing stress hormones, slowing down heart rate and blood pressure, and relaxing muscles. In addition to calming physical effects, research shows that the relaxation response also increases energy and focus, combats illness, relieves aches and pains, heightens problem-solving abilities, and boosts motivation and productivity.

And best of all – with a little practice – anyone can reap these benefits.  Our next post will be tips and techniques for establishing a relaxation practice.

Source: University of Michigan Health Center

Massage is the feel-good elixir for optimal health, and it also provides an integration of body and mind. A quality massage from a skillful bodyworker who is very present with you will help you develop a meditative state or heightened awareness of the present moment. This nourishes your emotional and spiritual balance, and creates true relaxation and peace.

And the good news is that regular massage will increase these incredible benefits. Dr. Maria Hernandez-Reif, from the Touch Research Institute (TRI) at the University of Miami, known for her massage research, as well as other researchers, have done outstanding work proving the long-term benefits of massage. While their studies have shown we can benefit from massage even in small amounts (15 minutes of chair massage or a half-hour table session), Hernandez-Reif says they know from their research that receiving bodywork 2-3 times a week is highly beneficial, and “I feel a daily massage is optimal.” Where do I sign up!

It’s just plain wonderful when your therapist begins unwinding those stress-tightened muscles, and your day’s troubles begin to fade away. But it’s even more powerful to know this “medicine” only gets better with frequency.

That’s why at MTC we offer a discount on four sessions if paid in advance. We want you to reap the benefits of regular massage, and we want to save you some money too! Click on prices/specials for the details.

Source – Body Sense Magazine, Associated Massage and Bodywork Professionals

“While it is true massage therapy is great for relaxation, more hospitals, doctors, and patients are discovering the benefits of massage for managing depression, relieving chronic pain, easing post-surgical pain, and reducing post-surgical scarring,” says Dale Healey, DC, dean of the School of Massage Therapy at Northwestern Health Sciences University in Bloomington, Minn.

By stretching and loosening muscles, massage alleviates muscle tension. By stimulating blood and lymph circulation, massage replenishes muscles with fresh oxygen and nutrients while flushing away metabolic waste products. As a result, individuals suffering from tension headaches, neck injuries, back pain, and other chronic conditions may find relief at the hands of a massage therapist, says Dr. Healey.

According to Dr. Healey, massage therapy offers a range of 10 health benefits for recipients, including:
• Reduces scars and adhesions;
• Lowers heart rate and blood pressure;
• Increases blood flow to the skin and improves its condition;
• Enhances flexibility and mobility;
• Increases joint range of motion;
• Reduces pain and inflammation;
• Boosts the immune system;
• Promotes circulation and healing;
• Removes toxins and metabolic waste; and
• Reduces fatigue (emotional and physical).

Health care practitioners often recommend massage for the elderly, premature infants, post-operative patients, and people with cancer, but recent studies suggest massage should be a part of a healthy lifestyle and is beneficial for everyone. While stress relief remains a popular benefit of massage therapy, those suffering from chronic conditions should consider asking their health care provider about adding it to their health care regimen.

Source:  Natural News Service, Northwestern Health Sciences University.

As we type on our computers and text with our phones we might be concerned about the potential for Carpal Tunnel Syndrome. It’s good to know that massage has been proven beneficial for easing the symptoms of this painful and debilitating condition. An article in Massage Magazine highlighted a recent study proving that massage therapy eased the symptoms of carpal tunnel syndrome and increased grip strength.

Symptoms of carpal tunnel syndrome include pain, tingling, burning and numbness of the hand. Sixteen people diagnosed with this syndrome participated in the study. All of them held jobs involving heavy word processing or computer work.

Subjects were randomly assigned to either the standard-treatment control group or the massage-therapy group. Those in the massage group received one massage per week on the affected arm for four weeks. They were also instructed in self-massage, which they were to perform each night before bed.

Subjects in the control group received no intervention.

Physicians evaluated participants’ carpal tunnel symptoms, such as tingling, numbness, pain and strength, at the beginning and end of the four-week study. The Tinel sign, which tests to see if light tapping of the affected area elicits pain or tingling, was also used at the start and finish of the study. Physicians used the Phalen Test at the beginning and end of the study as well. The Phalen Test involves flexing of the wrists to see if numbness or tingling occurs.

Results of the study showed that the subjects in the massage group had significantly less pain and reduced carpal tunnel symptoms, as well as increased grip strength.

“Functional activity also improved as noted in reduced pain and increased grip strength in the massage therapy group, both immediately after the first and last massage therapy sessions and by the end of the study,” state the study’s authors. “Finally, the massage therapy group reported lower anxiety and depressed mood levels both immediately after the first and last sessions and by the end of the study.”

The good news for the control group is that they were taught the massage routine after the study ended.

—Source: Touch Research Institutes at the University of Miami School of Medicine in Miami, Florida. Authors: Tiffany Field, PhD; Miguel Diego; Christy Cullen; Kristin Hartshorn; Alan Gruskin; Maria Hernandez-Reif, PhD; and William Sunshine. Originally published in the Journal of Bodywork and Movement Therapies, 2004, Vol. 8, pp. 9-14.

Moving on in the realm of pop culture, what it it that vampires have to do with massage?  Well, depending on whether you prefer the Twilight series, in which case you may not have the humor to appreciate the interpretive turns of “True Blood,” for which series irony and humor is a constant.

Vampires and massage, who’d have thunk it?

Of course it presupposes a knowledge of the original Star Trek series, which by now is so outdated that it’s almost funny in and of itself.  But there’s another message buried inside that we take seriously at Massage Therapy Center.  That is, to know thy therapist, which also presupposes self knowledge.  A therapist is a health care practitioner that can do much good.  And for those among us who have major injuries, traumas, or developmental issues, to name a few, the wrong therapist or approach can also wreck havoc on a nervous system, a muscle, a back, a person.

To this end, it is also to inform your therapist about any issues you have with your muscles and bones.  It is also not only useful but critical to suggest the level of pressure you prefer, because some systems don’t respond well to deep massage, whereas others decidedly prefer it and drink up the intensity.

And watch out for Dr. Spocks of the massage world!!

But equally important to managing oneself, is knowing where to ask for help.  We all play many roles in life, sometimes simultaneously.  We be lovers, friends, healers, wounded, sick, parental figuers concurrently, and even in a single relationship.  And who has escaped being a patient in life, sick with a cold, a cut, or worse?

At massage therapy center, we advocate for a balance between being student and autodidact, self-healer and doctor.  There are wonderful tools available that empower oneself to do the necessary maintenance work of living, such as Thai self massage, yoga, or the self-taught work of Feldenkrais.  Then, for more extreme situations, there are practices that are best left to a “teacher,” even if one has   facility in them, knowledge of how to perform them.  Such tools as acupuncture, chiropractic bodywork, deep tissue massage, and craniosacral therapy, are best left in the caring hands of those outside ourselves who can inspire within us a fresh perspective, free up blocked energy, start new healing processes in motion.

When we take the most extreme journeys of our collective lives, whether consciously chosen (marriage, a trek in the Himalayas), or thrust upon us (such as by an accident, the disease of a child or other loved one), it is good to equip ourselves with tools that can help us mitigate hard impacts, and return more swiftly and seamlessly to a fluid, dynamic balance of body and mind that is one and the same as health.

Take a look at our offerings in numerous modalities, suitable for both general maintenance, as well as as a response to the inevitable collateral damage of full force living.

• Advanced Swedish/Western
• Orthopedic Massage
• Clinical Deep Tissue / Deep work
• Pregnancy Massage

……………but he is also seasoned in the subtleties of structural integration for a range of orthopedic issues.  Structural integration is the critical factor that helps the nervous system process or “eat up” not only the good of the release, the relaxation, the released toxins, and so forth, but also, to reconnect to itself in space, to re-integrate in gravity, as a neuro-muscular phenomena that can evolve itself, refine itself, and heal.

Why then as we go through life, sprouting muscles, learning to move, crawl, balance, and walk, do we loose that optimal alignment that can be seen when the skeleton hangs from the hook?  It is not necessary, and some of the most fine and subtle techniques of “structural integration” (among which Feldenkrais and the Anat Baniel Method rank at the top) help the nervous system to remember this balanced gravitational bliss, and to realign itself through movement and integration exercises.

With respect to massage therapy, bad backs and all that cascades out of alignment along with it– bum knees, sore hips, shoulders, and necks–a good therapist will look at the restrictions that keep the positive force of gravity locked away, creating a  downward force on the frame.  Structural Integration is also offered at our center, and it is an excellent way to assess and deeply correct the core problems of skeletal alignment that cause distortions of muscles and tissues.  Gravity itself will inform the therapist and the client as to whether the problem area is improving, bringing the work of deep tissue and muscular massage off the table and into the air.

Much about the original healing systems was based around the concept of self-knowledge, self-deepening, self awareness.  The ayurvedic system was a flexible method for understanding ones proclivities and tendencies towards excess, not so as to judge them as a “pathology” or “disease,” but rather, to create a way by which to monitor one’s life through eating, exercise, and the various tools of self-reflection.  It was very much a self-empowering tool.  Yoga, as another example,  grew into the outward and external form known to us today as a practice of quieting the body so as to enhance meditation and other techniques for grooming mental focus, expression, and response.
Massage, one of the primary healing arts, was taught and applied in the monasteries and within the family as well.  It grew out of the compassionate response to suffering, and was practiced avidly by Buddhist monks across Asia.  Considered to be a ‘ tool of compassion’, a way to literally communicate to one who suffers, “I am here, let me guide you on a pathway out of pain, there is time, and your nervous system will find the way,” massage has in it many implicit lessons, and a deep spirituality which could be of great benefit to our over-sanitized and harsh modern medical practices.

Interestingly, massage plays a ubiquitous role in almost all approaches to physical therapy as diverse as China and Greece, and from thousands of years ago to the present day, making a recent return too often outside the domain of hospitals and clinics.  Treatment through the 1940s primarily consisted of exercise, massage, and traction. Manipulative procedures to the spine and extremity joints saw a heyday in the early 1950s, but can cause those with many-layered or problems of the central nervous system more distress. Physicians like Hippocrates and later Galenus advocated, above all, massage, manual therapy techniques and hydrotherapy to treat people in in the 4th century B.C., and masters of the various martial arts have for years, been equally disciplined in the art of massage, knowing their own bodies intimately, and able to feel and significantly influence the movement of energy and the possibility of opening and the evolution of movement, intelligence, and power in the body.

Yury, a Ph.D. candidate in evolutionary science, is as bright as bright can be.  I had absolute faith in him and his absolutely caring heart and able mind, if not the Reiki he claimed had helped him.  and so I showed up the following week for a free evening of energy work.  I went with an open mind and heart, made more relaxed by the fact that I really could have no expectations.

After that night, listening to a very brilliant if also very young Michal Rinkevitch, head of Camelot Center for Complementary Medicine, and founder of that particular “Reiki Circle,” speak about personal responsibility and its relationship to healing, I decided to sign up for the first level training.  It’s not that I had any major transformation after having received those 25 minutes of Reiki and a brief lecture on health, but I did leave feeling notably more relaxed, quiet in my mind, and optimistic in my spirit.  In some ways, though, this was major, it was remarkable.  One-third of an hour of being touched by strangers, and suddenly my day seemed quite lovely, chronic issues aside (or with the new space I could place around them). And I realized that it didn’t really matter if I ever felt or saw the energy that was believed to be at work in that room, because at a fundamental level, the touch of caring, well-intentioned hands meant a lot.

Today I go to that same Reiki circle to practice and to be practiced upon.  I feel lucky to have discovered how important touch is in the process of healing.  Having understood this at a deep level if not at all in an intellectual way, I also began to invest in regular massage, feeling from it the added benefit of the deeper stimulation of the tissues and lymphatic system.  It’s very curious, this potential of well-intentioned hands, to help us heal.

The results of his research reveals that meditation is a profound tool for mind “beautification” and self regulation (of emotions, concentration, the intellect, and so on).  Very soon he’ll incorporate the study of children into his inquiries, which, following the definitive results of his current study of the “Buddhist mind”, predicts great conclusions about the malleability and evolutionary potential of the mind.

The adult mind, fortunately, is still quite plastic, although not so nearly molten as that of small children.  To this end, somatic and bodywork is of critical assistance to those of us who approach meditation in our autumn or winter years.   Healing touch has a rich capacity to affect the deeper spheres of the mind by lighting up the prefrontal cortex, and thereby also helping us to learn to tonify our emotional responses.  Like meditation, it affects the amygdala, the most ancient, basic, and savage part of the brain, also responsible for the “fight or flight” state  which should be fleeting but is often chronic in a rushed, urban environment.

As Davidson’s studies show, meditation is useful and functional if not critical for taming the fight or flight response in humans, and yet, it can be exceedingly difficult to override the trauma response and ingrained patterns once the myelin sheath is fully formed, and once skull and brain size have reached full maturity.  The guided sensation and deepening of relaxation that are the hallmarks of a good massage help remind the nervous system what balance and regulation feels like.  This experience of massage, then, is one that can be called upon time and time again as we attempt throughout our lives to find or strengthen a fully-embodied presence and way of interacting with the world.

Our apartments and homes, our porches and gardens, are deep metaphors for the internal domain–the unseen spirit, emotions, nervous system function, and coordination–of our lives.  While the external domain of domicile does not necessarily correspond directly to our internal sphere of processing, response, and expression, we can absolutely influence our internal harmonics with the external order of things.

For example, the congestion and manic energies of a busy metropolis will dictate that a higher number of its constituent residents become internally unbalanced with, in fact, congestion and manic behavior.  The bucolic country side, where one is forced to witness the sunrises and sunsets and pay careful heed to the changing of seasons, breeds an internal orientation that is at once more rhythmic and centered.  When we organize our apartments and homes in such a way the everything is useful, accessible, and properly accounted for, we practically guarantee a more fluid unfolding of the day, of necessary routines and chores.

At the body level, we should take stock of our physical and mental comfort, and work to wash away needless tension, soften restricted tissues and cartilage.  For that which is not quite clear or ready to yield in the present–not unlike that junk drawer that we account for but allow to remain a bit random, nebulous, or obscure in its contents–we at least attempt to clarify what is really there so as to determine its potential for future use, if not ascribe to it a rough expiration date.  There’s nothing like a pair of healing hands to help you begin to “feng shui” your mind and body.

While there can be nothing better, more soothing, or even more constructive than a good, full-body massage with the right hands, it is wise to speak with your practitioner, particularly if you have any problem areas that have become chronic or acute, to see what else their hands–and minds–may have to offer.  Certain practitioners have experience in traditional physical therapy or pilates, others, perhaps, in meditation, visualization, and breath techniques that may be just the thing (for example, for those with asthma or chronic fatigue).  Still others may be able to offer accompanying therapies in such disciplines as energy work or Feldenkrais.

Take, for example, Bob Meconi, one of MTC’s new practitioners, who has practiced the art of massage for over twenty- five years.  It being but the first expression of  his passion for healing, he also became certified in various forms of somatic re-education, crani0-sacral therapy, and in particular, Feldenkrais (a particularly long-term training that requires at least three years and  months of straight classes).  He also has extensive experience and training in the following areas which he deemed to be particularly powerful approaches: deep tissue, neuromuscular, orthopedic, and myofascial therapies.  Together, his multifaceted approach can work to actually reeducate an exhausted , depleted, or severely traumatized nervous system or body.  In many ways, he typifies today’s dedicated massage expert.  his learning is deep, subtle, and extends over a lifetime.

Don’t forget to approach your massage therapist to see what else he or she might have to offer in contribution to your health and well being.

Our homes being an extension of our state of being and sphere of consciousness (or lack of it), it is important to bring space and movement into all the domains of our residence on earth.  That means our bodies, too, need a particular looking after in the spring, a particular “scan” or assessment of extra clutter, toxicity, muscular tension, and stress.

Massage–a veritable form of feng shui for the body– is perhaps the easiest way to begin loosening up all of those unwanted qualities, and more importantly, breathes a good quantity of consciousness into the muscles and limbs so that a person can take more honest stock of the other ways they could be taking better care of their environments both personal and communal, their spiritual condition both public and private, and their bodies and health in general!

Guided Meditation, then, is as much of an event as it is a practice, where people gather and submit their wandering imagination to the voice of a guide.  People who have never meditated on their own, who prefer to lay down and enjoy flexibility of position, and also, who have a highly visual and creative disposition, find guided meditations to be very powerful.  Olympic athletes, and even some very wealthy businessmen (or alternatively, people with challenging illnesses or relationship problems) use the meditations to access a deeper part of themselves, answer poignant or critical questions, and expand their thoughts about potential and personal happiness.

The meditations often begin with a relaxation and breath exercise, to help the person to enter into a deeper, calmer state.  I have begun to notice over the years that the state into which a good massage transports me has everything to do with meditation.  I learn about the letting go and balancing of my body, and carry with me the memory of my body feeling relaxed and cared for such that when I go to a guided imagery meditation, I can recall what it means to access the subconscious and direct the deepest and most expressive parts of my body.  I also notice that during a massage, it is possible to enter into rich dream states where the mind floats above the body, where decisions get made by themselves,  and where the body heals.

One can only wish that making use of these methods were all about personal growth, the unfolding of one’s talent, the development of their lives and skills.  All too often, though, we are made to deal with traumas that are deeply ingrained and embedded in our person, at every level of our functioning.  They might be the scars of some kind of abuse that show themselves in the physical and emotional bodies, or the resonance of corporeal traumas that, while naturally impacting the skeleton or muscles, also leave an uncomfortable legacy of fear responses and muscle tightening.

Massage is sometimes a critical complementary therapy to other talk or movement therapies, because it provides a real haven of relaxing and non-goal directed activity.  A person can better give into pure sensation, without the distracting and often intellectually stimulating talk of technique or paths.  It also can go deep into the tissues, sites of emotional holding, physical contraction, and a past that is ready to be let go and make way for new openings into our present lives.

Come experience this new opening!

Spring Melt, Nature's Rebirth

be the best time in which to purge the ama (toxins) and to melt away the ‘heavy unctuousness’ or lethargic build up (also called kapha dosha) of the winter season.  It is so easy–at least for those of us fortunate enough to have access to nature and witness the changing of seasons in close proximity to it– to perceive the the inherent poetry of this approach.  Just as the congealed waterways of the north begin to trickle, flow, and then break free of the build up of ice and debris from the winter season, so do our digestive tracts experience a natural “waking up” and renewed activity.  It is common in our culture to add to the natural lethargy of winter that occurs in our bodies, what with the excess meat, sugar, alcohol, and food in general that forms such a big part of the holidays.  Just as the rains come to facilitate the general rebirth of the world, so much we, as humans, pay more attention to the flow and irrigation of our own internal systems.  Massage, of all the touch modalities, is one of the most profound ways of helping the body to purge toxins.  It stimulates the lymphatic system, helping fluids to circulate and literally wash the internal organs such as the liver and stomach.  It can also help to break up scar tissue, which in ares of the back and neck, can lock the skeletal system–and with it the internal organs–in rigid and less than optimal patterns of holding.  Massage Therapy Center of Palo Alto is home to therapists absolutely committed to helping you through the process of detoxification and better health all around!

1. Have you had any recent injuries? Any not so recent, but still nagging injuries?  I always appreciate a heads up about any nagging aches and/or pain so that I can adjust my pressure and possibly the techniques I use in those areas.  It is also very helpful to know when the injury occurred and what caused it.
2. What kind of pressure do you prefer?  Whether it is deep or light I like to have a frame of reference before the session starts and then of course during the session I always invite my clients to let me know if I can adjust the pressure in any way.  I may not be able to get as deep as you would like, but I will certainly try.
3. Do you have any oil or lotion allergies? What does your skin prefer?
4. What do you expect from your massage?  It is YOUR session and my hope is to make the most out of the time we have to achieve whatever goals you have in mind.
5. Do you have any music preferences?  Sometimes the music selection may not be changed, but volume is definitely up to you.  Blissful silence is always an option.

As a therapist I am here to support your quest for wellness.  The more information you share the better I can adjust the session to suit you and your body.

Jessica Ehlers

MTC Practitioner

What happens when I touch you gently and respectfully in honor of all the poetry imbued at that point of contact? What stories are being told? What new song is being sung? What memories emerge beckoning you into wholeness?

The line of a shoulder, the arch of a back, the hollow of an open hand, the warm still body under the sheet, my hands seeking out the hidden, hurt places which only this body knows, but cannot speak. So, I will speak for you and with you, and bring comfort if I can, a kind stranger with your well-being at heart. Your breath now rises, now falls, your body sinks further, and you settle deeper into the moment. There is a place for you, here, now. My hands guide you along, steady and sure, into this fullness of Being. Silly doubts and resistance dissolve into essential bliss and acceptance, which has always been there, only hidden by the thinnest of veils.

This is you, always has been, always will be, until the sleep of forgetfulness returns. And when it does, and if I’m so honored, we can meet here again in this quiet place, and begin again.

Call it a dance, a partnership, a psychic resonance – whatever ‘it’ is can be felt when the collaboration of client and therapist is created as well as nurtured in the massage room. Our clients come to the Center to find one or more therapists, sometimes all of us, whose particular work best serves them.

As our location is in a neighborhood saturated with local Stanford University staff, students, researchers, as well as start-up entrepreneurs, we have no shortage of high functioning, very intelligent, unique individuals committed to living a healthy, balanced life, who also happen to be our clients.

I feel honored to be part of the MTC staff providing something of value and somatic intelligence. Lucia Miracchi, owner of the Center, is the guiding force behind what has become a powerful place for the art of  bodywork, and a popular destination the world over. She has set the healing intention for wellness by dint of her conscious consistent attention, presence, and grace, thus creating  a beautiful, sacred space of peace, safety, and potential. It’s a good place to work, to be, to grow!

Tony Sheppard

Many happy clients have been telling us that when they get regular massage, they report being able to think more clearly and have more focus in their concentration.

We smile and share:

Massage helps detox the body, which helps the brain get more oxygen. When the brain gets more oxygen, you think more clearly and have a better focus when concentrating on something specific.

Therapeutic massage has MANY benefits and we at Massage Therapy Center are on a mission to ensure that everyone understands them and gets massage on a regular basis.

When was your last massage? It’s time to schedule. Call us today at 650-328-9400 for your next massage.

Based on our experience, massage in Palo Alto or anywhere in the world, people are able to alleviate a ton of emotional stress when they receive therapeutic massage.

If you would like watch the video about this Vancouver doctor, please click here.

If you are ready to rid much of your stress, give us a call. Our Massage staff is excited and delighted to serve you. Call 650-328-9400 today.

Couples Massages are extraordinary for the reasons that they help couples connect more. Here are 3 reasons why a couples massage will help your relationship grow:

1) Time together without needing to do something. Doing something with your significant other is great but you also need to make time to be together and do nothing. This helps you connect on levels that are more than activity related.

2) Time to relax together. We all need down time. If you relax with your loved one when receiving a massage, it creates opportunities to relax together in other settings.

3) Time to let go together. Relationships are very dynamic and often you “hang on” to stuff when you communicate with your loved one. Letting go together empowers the two of you to feel like you don’t have to hang on to stuff that doesn’t serve you.

There are many more reasons than these to experience couples massage. Have you tried it? It’s worth it. Massage Therapy Center of Palo Alto is making it extra easy and extra special to experience couples massage this Valentine’s day.

Call us at 650-328-9400 to get your Valentine’s day massage plans made!

We take pride in this because we genuinely love to massage Palo Alto residents and visitors, helping them find stress relief, ease of tension, and more balanced living.

Pay close attention to what goes on around you in Palo Alto. Love is in the air. You’ll hear the birds love to sing, dogs love to go on walks, and your neighbors love to see the sun shine.

+ come to Massage Therapy Center and experience the love we put into offering therapeutic massages.

Check us out. Call us at 650-328-9400! Ask about our Valentine’s day special for couples.

I really strained/pulled/injured something in my hip and lower back area trying to move our bed around one night and by the next morning, I couldn’t sit up by myself and I couldn’t walk very well. I normally go to another massage place in SF, but they were all booked up and I needed some massage therapy ASAP. Massage Therapy Center is really close to my office, so I thought I’d give it a shot.

The prices are a little steep for your non-day spa kinda place and I can’t really speak for all therapists, but Annette really was great.

Jen offers a great description of what to expect from us. If you’re ready to receive a wonderful massage, contact us, we are ready and available to massage you. Call 650-328-9400 today.

Therapeutic Massage

Sports Massage is not a flowing massage (also known as Swedish Massage), and can be slightly intense in attempting to reduce muscle soreness or tightness. After a sports massage you will feel higher energy levels, with an improved Range Of Motion (ROM). You may experience muscle soreness the next day, depending on the depth and duration of the massage. If you provide good feedback to your massage therapist during the session, you will ensure they are working to your comfort level.

The therapist should also be made aware of your basic health, and any injuries you may have. With over 650 muscles in the body, it is important to ensure that the correct muscle group is being worked.

If you would like to learn more about sports massage, please call our office. We are more than happy to help you understand the value and benefits of sports massage. However, the best way to understand what sports massage is, is to experience one. Call 650-328-9400 today to learn more about sports massage and its benefits.

Have you ever asked yourself “Why would I want to have deeper breathing?”

There are two ways to answer this question:

1. Scientifically. Deep breathing is vital to ensure that oxygen circulates easily throughout your body, and encourages healing and growth in the process. Decreased oxygen circulation results in headaches, tension aches, and random muscle pain that can accumulate into a significant problem over time. By enhancing your oxygen intake, you will naturally promote the release of toxins and negative energy within the body.

2. Spiritually. Breath is the physical manifestation that helps direct the flow of energy in the body. Directing your breath to areas of your body helps with more blood flow to the area. The blood flow has also been described as the chi (energy) flow. By breathing deeper, you are bringing more energy to certain areas of your body.

Now that you are aware of why it is better to breathe deeper, schedule your next session at our center. Our massage therapists will assist in the relief of tension to promote deeper breathing for you. Call 650-328-9400 today to schedule your next massage at Massage Therapy Center.

Your posture is, unfortunately, easy to wreck; especially if you spend a large part of your day sitting. When you sit, there are some deep back/abdominal muscles that shorten and compromise their functionality. This contributes to mild pain, but can end up being quite severe if you don’t take care of yourself.

What do you do to take better care of yourself?

The answer is to get regular massage. Massage at Massage Therapy Center will help your posture improve. With massage, posture can slowly and naturally improve as the spine and muscles around the spine become more flexible and supple. Improved posture also aids in breathing and less tension throughout the body.

(It’s important to note that massage should never be used as a replacement for a chiropractic diagnosis or any diagnosis from a medical expert)

Could your posture improve? Experience the benefit of improved posture with the help of Massage Therapy Center. Call us at 650-328-9400 to schedule your session today.

might want to also take a look at the larger picture of your holistic health.

This year is a great time to set a resolution that impacts your holistic health —  your physical, mental, and spiritual health.

What is the magic formula? The answer is receiving therapeutic massage on a regular basis.  Therapeutic massage ensures that your mental and emotional needs are met by reducing stress — the number one culprit in discomfort and unhappiness! And it has been proven that massage has a cumulative effect when received on a regular basis, whether it’s once a week, every two weeks, or once a month.

Massage ensures that your physical needs are being met as your our circulation improves, tension gets released, and your muscles have more strength.

The spiritual and emotional effects of massage?  Slowing down, being touched in a therapeutic way, having self-reflection time — all this puts you in touch with your higher Self and the underlying intelligence that can show up to make your life and your decisions a whole lot better.

Do yourself a favor and make a New Year’s resolution to receive therapeutic massage on a regular basis. You holistic health depends on it!

Call us at 650-328-9400 to inquire about consistent massages at Massage Therapy Center. We provide the best massages in the bay area and we are here to relieve your tension and stress. Call now!

We all know the drill. For some, it’s become a tradition. Before the ball is finished descending in Times Square and the confetti has yet to hit the floor, most of us already have made our New Year’s resolutions and possibly broken them.

But, let’s give ourselves the benefit of the doubt. Every December, as we indulge in various holiday treats, we promise ourselves that once the New Year arrives, we will take better care of our bodies, minds and spirits.

The reasons behind these resolutions vary from person to person, but invariably, they are a reaction to the differing stresses that play such a major part in our daily lives. Job stress, family issues and a host of other outside factors provide the motivation to get in shape and learn to cope. And according to a recent study, many Americans are making massage one of their top New Year’s resolutions.

The “New Year, New You” study, a telephone survey of 1,000 U.S. adults sponsored by Brookstone, found that a majority of Americans said they experienced more stress in 2005 than the previous year (56 percent), and that they are seeking new methods to deal with that increased stress methods such as massage therapy.

Three out of four Americans (75 percent) claim their New Year’s resolution is to focus on taking better care of themselves and achieving a more complete work/life balance. The study found that a majority of Americans believe massage is an effective way to relieve stress and a great way to relax as compared to other methods such as drinking a glass of wine or another alcoholic beverage or even exercising.

The study revealed that 76 percent of respondents believe relaxation is very important to health and wellness, with 73 percent of respondents rating massage as either extremely relaxing or very relaxing, compared to 51 percent who said exercise was extremely relaxing and 29 percent who opted for a glass of wine or a cocktail to relax. Sixty-nine percent of respondents agreed that regular massage therapy is an important part of overall physical health and well-being, and 52 percent said they would like to receive a massage product or service as a gift.

With 11 more months in 2006 and the New Year’s hype already dying down, are Americans sticking to their resolutions? Many employers are helping to make sure their employees keep to these health and fitness goals by instituting incentives, offering nutritional seminars and discounted or free memberships to local gyms and fitness clubs. And as the study shows, many Americans are embracing the concept of massage therapy as a means of improving their health.

“Massage is no longer viewed as an indulgence, but as a significant component to achieving overall health and wellness and relaxation,” said Roger Padgett, a spokesperson for Brookstone. “People are beginning to recognize that massage helps to improve circulation, alleviate tension and contribute to a more comfortable and stress-free lifestyle.”

So, when the ball drops in Times Square at the end of 2006, will Americans have something to show for their health and wellness efforts? If the results of the Brookstone study hold true, the answer is a resounding “yes.” Will massage become the popular choice for people looking for ways to relax and reduce stress? Massage therapists certainly hope so.

The benefits of massage therapy are well-known, and are enjoyed by millions of Americans each year. If the research from the Brookstone study proves correct, the massage therapy profession can look forward to having an even more successful year, with therapists’ appointment books filled by countless new clients, not only in 2006, but well into 2007 and beyond.

Kind of eye opening, isn’t it? We only hope that you take control of your stresses and schedule regular massages as part of your personal health regime. To make massage more affordable we are doing what we can. You can get discounted massage gift cards by mentioning the XmasCG09 special when you call 650-328-9400.

In this time of deepening winter, it may feel natural to draw  inward, despite the holiday season pulling anyone out to attend numerous events with family and friends.

When you are in balance between inner and outer focus, this time of year is a more enjoyable experience. It’s easier to be happier and  feel more of the joy that this season can hold.

So how can we create this balance?

The first step is awareness. This awareness is what reminds us that our inner needs are just as important as our outer creative expressions and responsibilities. This awareness signals us as to where we are in that constant balancing process – between our inner and outer life.

The second step is slowing down enough to be able to hear that quiet voice of wisdom within. The one that tells us to take a nap when we are tired rather than pushing on through the task we are so bent upon finishing. It’s the one that whispers to us to express our gratitude every day for what we have, or to reach out and help someone in need simply because we can. It is the voice of the heart that leads us to what is deeply inspiring for us, rather than just our habit.

The third step is creating time in our schedule for this slowing down – inner listening process. This requires healthy boundaries. Can you say “no” to what really isn’t in your best interest, even if others expect it of you? Can you put your care for yourself on your own “to do” list? Most people feel happier and less irritable when they get enough rest and rejuvenation time everyday. (And that includes receiving massages!)

If you are contemplating your upcoming Christmas holiday with a sense of quiet anticipation, set aside time throughout the day, week, and month to tend to what helps you stay inspired and renewed, while letting go of what does not.

That is true, but the part that was left out was that Rudolph was perceptive and sensitive to the stress that Santa Claus was under.

Rudolph got Santa a massage gift card and it made Santa’s day! In fact, it made Santa’s Christmas because he redeemed his gift card, got a massage the morning of his deliveries, and “coasted” through the night.

Rudolph was pretty smart!

Why don’t you utilize your smarts and get your loved ones massage gift cards. It’s easy to do and currently they are discounted. Call us at 650-328-9400 and mention the Xmas09GC promotion when you order massage gift cards today!

1. Allow yourself the chance to really savor each moment, not just on the massage table, but also in life.
2. Optimism isn’t just a shift in perspective. It can inspire healing in your mind, body, and spirit.
3. Your health is a choice. Only you can decide the path worth taking.
4. Don’t wait for your mood to change. Take action despite it. The simple act of receiving a massage can change your mood.
5. Approach gift shopping as an opportunity to honor the people you really love.  Massage gift cards are a perfect example of this!
6. Rather than search for a single miracle massage, strive for consistency and a regular schedule to receive therapeutic massage.
7. You can’t grow without pushing your limits.  Be courageous and try something new every week.
8. Stop worrying about getting sick; focus on your health instead. Think about what you’ll do to feel healthy.
9. Don’t believe what you hear. Your imagination and creativity can manifest very good things.
10. No one knows what the future will bring. Put your energy into now. And when you need a reminder, just take a deep breath.

Some of our clients have posted these ten thoughts on their refrigerators to help remind them about the good things massage can bring.

Happy holidays to you and call us to order massage gift cards. Call 650-328-9400 and mention the XmasGC09 promotion code to save money on the purchase of a massage gift card.

What’s something that can fit in the size of a wallet and brings a big smile to your face when you look at it?

The answer could be many things. Here’s a more specific hint…

When you look at it, you want to melt because you know it will reduce a lot of stress.

Still not sure?

Here’s a another hint…

Tension, pain, and stress are “lessened” because a very skilled practitioner does her/his magic with the way she/he “presses”.

Got it?

You may have guessed it’s a  massage…

You’re right… for the most part. Does  massage fit in your wallet though?

The answer is a  Massage gift Card at Massage Therapy Center.

Massage gift cards are “rocking” this Christmas because people want their friends and families to feel stress-free. Give a massage gift card to someone you love this Christmas and see how they smile with gratitude when they receive it!

Buy your massage gift cards at Masssage Therpay Center by calling 650-328-9400 or stop in. We’re located at 368 Calfornia St, Palo Alto.

The story was that she received a massage gift card for Christmas. Three weeks later, there was a birthday party at her house. The party was fun and many people came to celebrate.

But there was an  awkward thing about her dining room buffet. She had a beautiful buffet with fine china inside its cabinets. The awkward thing about the buffet was that there was a sealed envelope inside the upper left cabinet. She was asked what the envelope was. With pride and excitement she said:

” Oh this- this is my massage gift certificate! I was so happy and excited when I received this, I had to put it somewhere where I could look at it every day. It is a breath of fresh air to just think about it when I am having a stressful day.”

And 5 years later, she still has not redeemed her gift card! (We’re guessing it’s still inside her cabinet!)

We share this story because of how cute the client was. She praised her gift card. However, we highly suggest you redeem any gift card you receive. It’s better to FEEL the stress relief vs. enjoying the idea of it.

Call us today to purchase massage gift cards- 650-328-9400. And because we care about your well-being, mention the XmasGC09 promotion special, and you will save $10 for each purchase. Call now- Christmas is quickly approaching!

There are healthy things you can do despite how cold it is. One of the things you can do is get a massage.

Massage helps improve circulation. This means that you will get more blood flow to all areas of your body. Blood flow to all your body parts provides warmth and comfort, and also better health.

What’s the first thing you notice when you are cold? Usually, you notice that your toes and fingers are freezing. This happens because you are not getting enough blood into those areas. More blood flow will warm things up.

Increase your circulation to stay warm. Get a massage to increase your circulation. Stay healthy by getting a massage!

And if you’re reading this and not sure about getting a massage now, you can order a gift certificate. Currently our gift certificates are discounted! When you call, mention the Xmas09GC promotion and you will save $10 on a massage gift card!  Call now 650-328-9400

You’ll also notice the opportunity to purchase gift cards in a variety of areas: from standing in line at the grocery store, on the home page of websites, television commercials, etc. If you think about it, gift cards are a great invention because you make the recipient happy by giving them control of choosing the gift they want.

Gift cards for Palo Alto massage are the gift of relaxation. Massage gift certificates let your recipients know that you really care about them. They realize you want them to be stress free and happy.

If you have not bought a massage gift card for a loved one before, it’s now time to do so.

You eliminate shopping stress and your loved one is happy! You can’t beat this win-win! And guess what? We’re helping you save money when you purchase a gift card from us!

To order your massage gift card, please call us at 650-328-9400 and mention the promotion code: Xmas09GC for special savings!  Talk to you soon!

Very relaxing, isn’t it?

Now add the feeling of a skilled massage therapist massaging any additional stress away.

Must feel like bliss?

Well, we’re ready to help you feel that way. Call us at 650-328-9400 to schedule your appointment.

Palo Alto Massage Enthusiasts – You want the best expert for your body? And you want the best massage at a fair price?

The criteria that helps you know you are choosing the Best Palo Alto Massage Therapists…

1. Do they truly listen? If they don’t, they won’t know your body’s needs or how to quiet your nervous system.

2. What is their bodywork experience in the field? Some Palo Alto Massage Therapists are so experienced, they massage your body with tremendous intuition as well as refined expertise.

3. How do they connect to you? Shake their hand and get a sense of how strongly they connect to you physically as well as how they make eye contact as they greet you.

4. What are the small things that make a big difference? Warming of the massage table, dimming the lights, adjusting the volume of the music, encouraging you to take your time getting up when you are done, having the receptionist greet you afterwords to inquire about your session… all these things let you know your Palo Alto Massage Therapists really care about you and your well-being.

5. How great do you feel? You won’t know this until after you’ve had a session with a Palo Alto Massage Therapist, but the better you feel after a session, the better you’ll know that you have received the best from your Palo Alto Massage Therapist.

Apply these fine assessment points to your experience with the Massage Specialists at Massage Therapy Center in Palo Alto. Call us at 650.328.9400 today to schedule your next session.

Here’s a healthy goal with the added bonus of feeling luxurious: get a monthly massage. Receiving a professional massage is relaxing and has numerous health benefits: It can help manage stress levels, reduce blood pressure and heart rate, ease sore muscles and stiff joints, lower levels of stress hormones, and enhance immune function.

Many types of massages are available at a wide range of prices. Check your local health food store for short-duration neck and shoulder massages (perfect on your lunch break), try out student massages at local massage schools, or book packages of massages to save money.

Take the advice of Dr. Andrew Weil and schedule a massage today. We offer discounts and promotions that will meet the needs of your financial situation. Call us at 650-328-9400 now.

Digestion

Palo Alto massage clients often share concerns with their digestion and wonder if receiving therapeutic massage in the abdomen are will help. Massage Therapy Center’s answer is yes, and here’s reasons why:

Massage Therapy can help to improve digestion by increasing peristalsis (this is the involuntary contraction of the muscles that helps food to move along the intestine).

By increasing peristalsis, massage therapy can help to reduce constipation.

If you suffer from Irritable Bowel Syndrome, a regular program of massage therapy could be particularly effective in helping to reduce pain caused by constipation and cramps.

Massage Therapy also encourages the release of enzymes which help to break down food. This not only makes it easier to digest, but also increases the absorption of nutrients. Improved absorption of nutrients can have a positive effect on all the sytems of the body.

Any concern or embarrassment is easily eliminated once you’ve received the benefits of therapeutic massage for digestion. Call us at 650-328-9400 to schedule your appointment.

our human awareness undergoes basic transformation.

We inhabit our bodies outside the realms of personality.

The more we reside in body, the more we feel ourselves

living in true awareness of body itself.

Soon we find ourselves knowing our world not so much through thinking, but by sensing and feeling — as body being, rather than body doing.

We begin to experience moments when we realize that, fundamentally, we are body.

With greater and greater somatic embodiment, we discover

deeper connection with the outside world.

Life is then less and less about thinking,

and more and more about simply being.

Reggie Ray

__________________________________________________________________________________________

I express my gratitude

and I become more

deeply aware

of this magnificent need

to graciously give thanks.

I feel a spiraling descent

into the ground of Soul

and a spiraling ascent

into spacious Spirit.

I am

spirals and circles

ever expanding

around a steady

moving core

of grace.

Attending more closely to my body, feeling into it –

sensing and discovering what it is really like

in this fresh new moment.

I let go of my ‘ideas’

and meet myself in the actual experience.

I become more and more of, and in, my body

that is the only enlightenment.

Lucia Miracchi

Why?  A few reasons:

1) Your hands get tired. Could you seriously massage yourself for 30 minutes straight? But any massage therapist in Boulder can- for up to 120 minutes!

2) Training in Anatomy and Physiology. Palo Alto Massage Therapists know where to access areas that will relieve your pain. It’s like real estate… location, location, location.

3) Being Passive helps. If you are massaging yourself, you are not as relaxed as you could be when receiving from a Massage Therapy Center Specialist. If you do it yourself, your muscles don’t relax to release the pain or tension.

When pressed for time or financial matters, follow Ehow’s tips for self-massing your neck. But you’ll get a better return on investment when you hire us to massage you. Call us at 650-328-9400 to schedule your next massage.