7 Exercises that are Perfect with Your Weekly Massage

Search for articles across the internet and you’ll find many recommending a massage after exercise. From men’s fitness magazines to women’s health sites to hardcore workout junkies, the word is spreading fast. And there’s really no other way to put it: for even a moderately active lifestyle, a regular massage can make a huge difference. But what about pairing dedicated exercises with your weekly massage?

While just about any exercise can be matched up well with a massage, our experts at Dreamclinic massage therapy in Seattle wanted to give you something a bit more detailed. So we put together a list of ones we recommend for a variety of reasons. In this list of 7, you’ll find super simple exercises that are excellent even for beginners, as well as ones that can really give you a run for your money.

Step-ups with Knee Raise

One of the reasons we chose this exercise is for its versatility and its multiple benefits. While you work your abs, hamstrings, quads, and hip flexors, you can build strength, stability, and stamina. The best part is that this exercise can be modified a number of different ways to further improve your range of motion and your core.

Standing Calf Stretch

This stretching exercise is easy enough to perform, but gives your soleus, one of the main calf muscles, a decent stretch. It can aid in dealing with issues like Achilles tendinitis and plantar fasciitis. Paired with a regular massage after exercise, and this one is especially perfect for joggers and runners.

Speed Jump Roping

Although you can start off at your own pace, speed jump roping is one exercise that’s being added to more workout schedules. This is because, when added to a well-chosen diet and a regular massage, this exercise can do wonders for your health. And all you’ll need is a simple jump rope and some space.

Planks

Because a regular massage is ideal for improving range of motion, decreasing back pain from sitting too long, and helping your posture, we love to recommend adding planks to the mix. As a core exercise, it works out several areas of your body at once and improves balance and flexibility. One of the best parts is that it can also offer a mind-blowing challenge that can leave you pumped up and feeling confident. Once you’ve added a massage after exercise with planks, you have yourself a winning combination.

Squats

Another outstanding exercise with a lot of versatility, the squat provides a whole-body workout with a focus on mobility and balance. When you combine them with a weekly massage, we’re talking about a whole new fitness level that just about anyone can enjoy.

Deadlift

This one isn’t just for powerlifters who are addicted to the gym. In reality, deadlifts can be done with a much lighter weight than you may have seen on TV. And because it works an enormous amount of your body’s muscles, it’s incredible at getting you fit in a hurry. Be sure to pair up with an expert who can help you with form, but also be sure not to overdo this one before you get a massage after exercise.

The Bridge Pose

Let’s finish up with a simple, approachable exercise that can really make a difference, especially if you’re suffering from lower back pain. This yoga move focuses on extending out your spine, even as it allows you to stretch your chest. When you come for your next massage session, we’ll discuss whether this move is right for you if you’re experiencing back pain, but the fact remains: lots of yoga poses paired with a massage can make a world of a difference for many.

Have questions about which exercises are right for you before your next massage session? Talk to one of our experts at Dreamclinic for massage therapy in Seattle and the surrounding area.

7 Health Myths We Need to Forget About

When we’re talking about health, it can sometimes be difficult to distinguish the fiction from the facts. In fact, when you turn on the TV or turn to the Internet, you might have discovered something. There’s almost no end to so-called gurus and sages prompting this exercise routine or that health fad. There’s also plenty of health myths being passed around as well.

But with your trusted experts at Dreamclinic, you always have a source of medical advice that’s reliable and informed. On that note, today, we’re cutting through the fiction and dispelling 7 health myths that we all should just forget about.

Health Myth #1: You must drink 8 glasses of water every day

While it’s incredibly important to stay hydrated, especially if you lead an active lifestyle, the 8 glasses rule is just a myth. Now, it’s good to drink plenty of water each day, but for every person the amount will differ. No research supports a link between exactly 8 glasses and a healthy life.

Health Myth #2: Crunches are all you need to get flat abs

On the one hand, crunches won’t necessarily lead to an unhealthy lifestyle. However, in addition to a well-rounded circuit of whole-body exercises, you also need a diet that’s geared toward being fit. This way, you can get those abs you’ve always wanted.

Health Myth #3: Your metabolism is at fault for weight gain

You’ve probably heard this one once or twice in the past. However, research has continued to show that, in the far majority of cases, it’s not metabolism that’s causing weight gain. In reality, regular physical activity has far more impact on your weight due to calorie burning.

Health Myth #4: Foods high in fat are bad for you

Once upon a time, a trend started where people insisted that fatty foods were bad for you. And although you don’t want to go crazy and eat nothing but fatty foods, the fact of the matter is fat isn’t bad for you. It might sound crazy, but your body needs some fat for essential health. Avocados, olives, nuts. These all provide basic building blocks that your body needs when part of a balanced diet.

Health Myth #5: You should wait an hour after eating before physical activity

This persistent wives’ tale sounds like it has its foundation in science, but really, it’s simply another myth. There isn’t any research backing up claims that your body is too busy digesting for you to be able to properly exercise. Now, you might want to hold off if you’ve had a large meal, but otherwise, enjoy your favorite physical activity.

Health Myth #6: You can’t grow new brain cells

This is probably one of the most stubborn myths of all. Yet, until recently, it was all but accepted as fact. However, new research is blowing this old idea apart. The process, called neurogenesis, leads to learning and memory. How can you take advantage of it? More aerobic exercise is one big key.

Health Myth #7: A professional massage is just for a luxury

At Dreamclinic, our professionals in massage know a thing or two about this one! Really, a massage session can serve a variety of medical and health goals. These include helping you to alleviate long-term pain, de-stressing after a tough week, or even managing cancer treatments. Are you ready to find out more about how a massage can benefit your health? Give us a call, and we’ll be happy to answer all your questions!

 

Dealing with Headaches and Migraines, Advice to Alleviate Your Symptoms

Whether you’re suffering from a headache due to worry or maybe you deal with regular migraines, it’s hard to deny that one fact remains the same…. the intense sensation can make you feel like you have to put your life on hold. In fact, if you’re one of the 38 million people in the United States who suffer from migraines, you know that they can last hours or even days. They can even become chronic in nature.

While migraines differ in important ways from a typical headache, both can be challenging to deal with for just about anyone. From throbbing to sensitivity to sound and even nausea and lightheadedness, the symptoms can seem overwhelming at times. Yet, there are a number of ways you can decrease their frequency and duration, if not eliminate them almost completely from your life.

Check Your Diet for Triggers

For some sufferers of headaches and migraines, food may be playing a role. In addition to evidence that certain foods may act as triggers, many people have reported that keeping a food diary to pinpoint foods that may be problematic. These include dairy, avocado, citrus, meats with nitrates, red wine, as well as peanut butter and pickled foods.

Minimizing Inflammation

Equally true, the severity of your headaches or migraines could be a result of a vitamin or mineral deficiency that causes inflammation. There’s evidence, for example, that getting additional Omega-3 in a healthy diet can drastically decrease the intensity of headaches and migraines.

Turn Off the Lights and the Noise

While many migraine sufferers may already know this trick, it’s worth repeating for everyone. When you have even a regular headache, bright lights or loud noises can prolong it greatly.

Vary the Temperature Somewhat

On the other hand, slight changes in temperature can act as a soothing mechanism for headaches and migraines. Next time you feel one coming on, adjust the temperature in your home a bit. Or you could also try taking a warm or cold towel and pressing it to your forehead or neck. There’s no surefire way to know if you should use a little warmth or some cold, but try each one to find out what works best for you.

Establish a Regular Sleep Schedule

Another method to help alleviate the symptoms associated with headaches and migraines is to monitor your sleep better. With many Americans experiencing irregular sleep, you can imagine how this can turn a mild headache into a much worse one. Take time to establish a regular sleep schedule where you’re getting a higher quality of sleep throughout the night.

Avoid Any Alcohol

There’s also evidence that alcohol can significantly increase the symptoms of a headache or migraine. Because of this reason, it’s best to avoid alcoholic beverages if you even get the sense that you have a headache or migraine coming on.

See Your Doctor

If you’re experiencing headaches on a more frequent basis or they’re more intense than usual, it’s probably a good idea to consult with your doctor. Although they’re often not life-threatening, chronic headaches can become an issue for many people, and your doctor can help you explore additional options.

Enjoy a Relaxing Massage

Whether you get a massage in Seattle or the surrounding area, the staff at Dream Clinic can tell you firsthand how a massage can do wonders for regular headaches. And a massage session has been shown to be a prime way to alleviate symptoms of a headache or migraine.

If you have a question about how a massage at Dream Clinic can help with your headaches, give us a call. Our knowledgeable staff is always happy to provide additional information and schedule an appointment for you.