Massage During Pregnancy

Massage benefits pregnant women in numerous ways. It can decrease tension, increase circulation, reduce swelling of ankles and feet, and relieve low back pain, which the majority of pregnant women suffer from during gestation. Women who receive pregnancy massage recline on their back or their side, rather than the traditional face-down position. Often therapists will employ cushions or pillows to ensure a comfortable and safe massage session.

“I love the fact there are two people I’m massaging and not just one,” said Ashley Sacco, a Dreamclinic massage practitioner.

Studies indicate that massage during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve  labor outcomes and newborn health.

Studies done in the past 10 years have shown that hormone levels associated with relaxation and stress are significantly altered when massage therapy is introduced as part of women’s prenatal care. It leads to mood regulation and improved cardiovascular health. In women who received bi-weekly massages for only five weeks, hormones such as norepinephrine and cortisol (hormones associated with stress) were reduced, and dopamine and serotonin levels were increased (low levels of these hormones are associated with depression).

These changes in hormone levels also led to fewer complications during birth and fewer instances of newborn complications, such as low birth weight. The cumulative evidence strongly suggests there are maternal and newborn health benefits when therapeutic massage is incorporated into regular prenatal care.

Sciatic nerve pain is commonly experienced by many women in late pregnancy as the uterus rests on muscles of the pelvic floor and lower back. The pressure of the uterus spreads tension to the muscles of the upper and lower leg, causing them to swell and put pressure on nearby nerves. Massage therapy addresses the inflamed nerves by helping to release the tension on nearby muscles. Many women have experienced a significant reduction in sciatic nerve pain during pregnancy through massage.

Massage for Treating Stress

dreamclinic massageMost of us have stress in our lives, whether due to work, family or general environment. For some the stress may cause sleeplessness, anxiety, hypertension or depression. For many the stress leads to muscle soreness somewhere in the body – the shoulders, neck, legs, or back.

Whatever form the stress manifests in, can become an incessant low or medium-grade condition that puts a damper on our every day lives and sense of well-being.  At its extreme, chronic stress wears down our immune system and adrenal function, causing onset of illness and serious medical conditions. Some individuals use exercise to relieve stress but many do nothing. They just live with the aches and pain, blocking out the discomfort they feel. The problem with this approach is that with time our aches and pain only increase, depriving us of health and vitality.

Massage therapy can be used to treat most common conditions related to stress and muscle tension. Massage has both psychological and physiological effects. It can be used to treat specific ailments or injuries and is also used for general relaxation and emotional calm. Massage is beneficial for those experiencing headaches, arthritis, insomnia, asthma, digestive disorders, constipation, carpal tunnel syndrome, sinusitis, and minor aches and pains. Those taking prescriptions for the above and related conditions will find that massage can be a great compliment to or even an alternative for the medication. The long-term benefit of receiving regular massage is lower stress, greater energy levels, and an experience of overall greater health.

Below are the known effects of massage on the body: 

    • Relieves muscle tension and stiffness

 

    • Reduces muscle spasms

 

    • Lowers blood pressure

 

    • Decreases stress and anxiety

 

    • Strengthens the immune system

 

    • Improves joint flexibility and range of motion

 

    • Speeds recovery from pulled muscles or sprained ligaments

 

    • Treats tension headaches and effects of eye-strain

 

    • Improves blood circulation and movement of lymph fluids

 

    • Improves posture

 

    • Relieves repetitive motion injuries

 

    • Enhances the health and nourishment of skin

 

  • Helps removal of metabolic wastes

By Larisa Goldin, MBA, LMP

Stretching the Piriformis Muscle

A key muscle to keep limber as well as strong is the Piriformis muscle, located deep to your gluteal region. When the Piriformis is too tight or overworked, problems like knee or lower back pain can occur. Stretching the Piriformis muscle and other hip rotator muscles will help keep proper alignment for activities such as cycling and running, and will protect the knees from twisting or buckling during athletic moves, such as side lunging or deep squats.

One of the easiest ways to make sure your hips stay flexible is to get out of your chair more often and to sit cross-legged on the floor whenever you can. This allows the hip joints to open up and gives the muscles and ligaments around the hip-joint a chance to lengthen out.

There are a variety of activities and work atmospheres that will cause your Piriformis muscle to become tight. Motion is lotion and plays an integral role in keeping this muscle flexible and free of injury. If you work in a desk cubicle that involves sitting try this stretch while sitting at your desk. Sit upright with your left foot flat on the floor and right ankle resting on the left knee. Slowly lean forward while breathing deeply, then switch sides. This exercise is a simple and effective way to stretch your Piriformis!

Click here for more tips and tricks on stretches you can do while at work.

Swedish Massage vs. Deep Tissue Massage

What is the scoop with Swedish Massage vs. Deep Tissue Massage?  If you are new to massage you may not know which is the most appropriate for you.  Swedish Massage is notoriously chosen for an overall relaxation massage.  Deep Tissue is often chosen for specific sore and achy muscles. Although different in focus, Swedish and Deep Tissue massage compliment each other extremely well. Most practitioners use a combination of the two to promote general well-being and help their clients overcome dysfunctional muscle patterns.

Swedish massage

The primary focus of Swedish massage is to increase circulation and promote general relaxation. Swedish massage addresses the entire body. The muscles are first calmed and warmed as oil or lotion is applied. The muscles are then kneaded and stretched with a lifting/kneading stroke and then smoothed, lengthened, and drained of excess fluid with long, firm strokes. Vibration or percussion may also be used to stimulate or release muscles. The limbs may be moved or shaken. The process is repeated on each area of the body for an overall calming and rejuvenating effect.

The health benefits of regular full-body Swedish massage are enormous. Increased circulation, lowered blood pressure, improved immune function and reversal of the effects of stress are the benefits of Swedish massage. People who receive regular full-body Swedish massage find that they feel healthier, more energetic, less stressed, and are less susceptible to illness.

Deep Tissue massage

deep tissue massage seattl

The primary focus of Deep Tissue massage is to address specific tight muscles and to correct postural distortion caused by these tight muscles. While many believe that Deep Tissue massage simply means heavy pressure, this is a misconception. A practitioner may use very deep pressure without really addressing postural distortions. Conversely, a skilled practitioner may sometimes use fairly light pressure in a precise manner to facilitate deep muscle release.

The primary stroke of Deep Tissue massage is linear friction – a sustained linear stroke along the fiber direction of a specific muscle. This stroke activates the stretch receptors of the muscle, giving it a signal to release. A Deep Tissue massage may also use static pressure in one spot to release muscles. When skillfully applied to a group of muscles, Deep Tissue massage can “teach” the body to overcome dysfunctional muscle patterns and adopt a more balanced and healthier posture.

Deep Tissue massage also has wonderful health benefits. The release of habitually tight muscles relieves chronic pain and speeds the healing of injuries. Balanced posture improves organ function and athletic performance as well as addressing chronic pain. Relieving the stress and energy drain of chronically tight muscles improves general health as well.

Should I ask for Swedish Massage vs. Deep Tissue Massage specifically?

In deciding what kind of massage to ask for, consider your goals in receiving massage. Do you have a specific complaint or painful area to address? Consider Deep Tissue therapy.  Or do you want a full-body massage to combat stress or calm your nerves? Swedish might be more appropriate. Or you may find that a blend of the two is just the perfect treatment for you.  Let your massage practitioner know your needs and goals to ensure that you get the kind of work you want. And, enjoy your massage!!

by Laura G., LMP

The Role of Sports Massage

deep tissue sports massageThe purpose of Sports Massage is not well understood and its use would most likely increase with a greater understanding of how how exercise impacts our muscles.

After hard training or an athletic event, taxed muscles become constricted and shortened. Micro-tearing of muscle fibers also results from extended strenuous activity leading to swelling and adhesions (like strands of spaghetti stuck together). Without proper rest and stretching between exercise, muscles become increasingly fatigued and contracted. Constrictions prevent free muscle movement and literally destroy range of motion.

During massage, circulation is stimulated and muscle tissue is stretched helping muscles recover faster and more completely. Sports massage focuses on the muscle groups most used by the athlete and incorporates stretches to maintain muscle elasticity. Over the long-term, sports massage helps athletes sustain higher levels of performance and remain free of injuries.

Rest Period

There should be a period of rest after hard training to allow muscle recovery to take place. Depending on the intensity of the physical activity, the rest period can be anywhere from a day to several weeks.   By stimulating circulation and the lymphatic system, sports massage coupled with appropriate low-level activity increases the quality and effectiveness of the rest period. Some refer to it as ‘turbo-charging.’

Warm-up and Warm-down

Neglecting to warm-up can result in injury because cold muscles are less elastic and more vulnerable to damage. A proper warm-down with ample stretches helps start the muscle recovery process, re-aligning muscle fibers and preventing tightness.

Age Factor

As we get older, our muscles become more prone to damage due to wear and tear, so stretching and proper warm-up and warm-down become more important. Since it takes muscles longer to recover as we age, a longer rest period and more regular massage is beneficial.

Pre-Event Sports Massage

Pre-event sports massage can take place from two days to two minutes before a race. Two days before, sports massage can be thorough and deep to ensure you are in optimum condition and fully recovered from any previous exercise. Shortly before an event, sports massage uses passive stretches and muscle warming techniques for maximum muscle elasticity. Some also choose to get massage the day of an athletic event with the goal of either relaxing their nerves or “firing-up” for the competition, depending on the athlete’s particular needs.

Post-Event Sports Massage

If you are like many, you may be skipping the warm-down after an athletic event, whether due to exhaustion, elation or forgetfulness. Whatever the reason, sports massage can be a reasonable substitute for a warm-down since it stretches muscle fibers and helps effectively remove metabolic waste (through increased circulation). If there is an injury, cold therapy and cross-fiber massage techniques can be used to reduce swelling and remove muscle adhesions.

In summary, sports massage helps active individuals maintain flexible, rested and healthy muscle tissue helping to improve athletic performance. If you consistently suffer from stiffness or muscle fatigue after athletic activity, consider adding sports massage to your overall routine.

By Larisa Goldin, MBA, LMP

Get an Edge on Your Golf Game with Sports Massage

All athletes, including golf enthusiasts look for an edge that can help them train more effectively, perform better or overcome injuries quickly.  A competitive athlete will push his or her body to the limit to achieve greater speed, endurance or power.   All this pushing puts stress on the muscles and requires a great deal of recovery in order to avoid injury and overuse trauma.  Golfers are no exception to the risks of injury due to muscle overuse.  Sports Massage for Golf professionals and recreational golfers, can increase flexibility, speed recovery time after rigorous practice and decrease your chance of injury allowing you to achieve your true golf potential.

Sports Massage for golfThe main golf swing muscles and their role in the golf swing:

  • Shoulders support the golf club at the top of the swing and also add clubhead speed as an extension of the core
  • Upper Back maintains spine angle for ease of turning on back swing and follow- through
  • Lower Back is critical in maintaining golf posture during the swing and while putting
  • Glutes help maintain flexion in the hips and produce the ‘golf squat’ position for a powerful swing base
  • Quadriceps allow consistent knee flexion and golf posture for a repeatable swing
  • Hamstrings allow you to transfer your weight correctly on the backswing and downswing for maximum power
  • Core muscles produce maximum power from the pivot and store energy from torque created on the back swing

Sports massage for Golf players aids performance in the following ways:

  • Reduces chance of injury through assisted stretching and event preparation
  • Increases ange of motion and muscle flexibility resulting in improved power and performance
  • Shortens ecovery time between workouts by maximizing the supply of nutrients and oxygen to muscle tissue through increased blood flow
  • Enhances elimination of the metabolic by-products of exercise

Correct Breathing is Essential to Good Health

In The Healer’s Manual, author Ted Andrews outlines four tenets for maintaining health and preventing disease: proper diet, proper exercise, proper rest, and proper breathing.1 We don’t often hear breathing mentioned as an important aspect of well-being. But just as breath is essential to life, correct breathing is essential to optimal health.

When acute stress occurs, the body’s normal physiological adaptation is a shortened, rapid breathing pattern in the upper chest cavity. As high stress levels persist, this abbreviated breath pattern becomes a chronic habit, and produces a domino effect of negative consequences in the body.

deep_breathing

Shallow breathing significantly increases the amount of carbon dioxide the body exhales, markedly altering the body’s pH and creating a condition called respiratory alkalosis. “Increased pH (alkalosis) causes smooth muscle constriction. Smooth muscles surround the blood vessels and the gut and are embedded throughout connective tissue. As a result, one of the first effects of alkalosis is that the diameter of blood vessels reduces, impeding normal circulation, increasing blood pressure, as well as altering fascial tone throughout the body and interfering with normal peristaltic function in the intestines, thus leading commonly to irritable bowel syndrome or constipation. One research study suggested that up to 90 percent of non-cardiac chest pain can be brought on by [rapid, shallow] breathing.”2

Prolonged stress locks in this abnormal breathing pattern, affecting the body structurally, physically, and physiologically. As the breath remains shortened, alkalosis is induced, “making delivery of oxygen to the tissues (brain, muscles) less efficient, leading to reduced motor control, lower pain threshold, impaired balance, increased feelings of agitation, fatigue, and a variety of cognitive (“brain-fog”) and emotional repercussions (anxiety, panic tendencies, etc.).”2

Over time, dysfunctional breathing becomes a cycle, making it difficult for the body to revert back to its normal function. “Chest breathing is inefficient because the greatest amount of blood flow occurs in the lower lobes of the lungs, areas that have limited air expansion in chest breathers. Rapid, shallow, chest breathing results in less oxygen transfer to the blood and subsequent poor delivery of nutrients to the tissues…Using and learning proper breathing techniques is one of the most beneficial things that can be done for both short and long term physical and emotional health.”3

The deep breathing techniques taught in yoga provide multiple benefits. A yoga student must be physically and mentally present to learn specific techniques, creating self-awareness of one’s breath in the moment it is occurring (being present). Yoga breathing also has an important physiological component. The deep exhalations of abdominal breathing stimulate nerves at the base of the lungs which activate the parasympathetic nervous system, inducing relaxation and allowing normal physiological functions to reset.

Massage can help break dysfunctional breathing patterns and assist the body in returning to health. As muscle tension is released, the body’s circulation and oxygenation increase and the nervous system is calmed, breaking the stress cycle and creating a higher state of well-being.

This is an original article from Dreamclinic, Inc. Dreamclinic is a Health and Wellness company committed to sharing information about commonly experienced health conditions and how they may be impacted through the use of bodywork and other natural approaches. Dreamclinic offers massage, acupuncture, and Reiki sessions at its Greenlake and Queen Anne clinics, as well as onsite massage at workplaces around Puget Sound. Contact us to learn more about how Dreamclinic can help you, your family or your workplace experience greater health.

Resources:
1. Andrews, Ted. The Healer’s Manual. Woodbury: Llewellyn Publications, 2006, page 5. Print.
2. http://www.massageandbodywork.com/Articles/JuneJuly2007/understandingbreathing.html
3. http://www.amsa.org/healingthehealer/breathing.cfm

Image: www.health.harvard.edu

Have a Stubborn Injury? Cupping Therapy May Help

By Esther Utley, LMP

What is Cupping Therapy?

As the name suggests, Cupping Therapy uses a combination of negative pressure and massage movements with the use of a suction device. Cupping therapy is a Negative Pressure technique that is used to achieve a wide range of responses, ranging from extreme relaxation to therapeutic.

Dreamclinic Massage CuppingA cup is positioned at the area to be treated and, depending on the type of cups being used, a vacuum is created within the cup to draw the underlying tissue into the cup. The suction level can range from light to heavy, and the movements performed by the therapist can be either stimulating or sedating, depending on the needs of the client. The produced vacuum creates a suction effect that increases blood circulation to the local area, relaxes muscle tissue and releases a myriad pain causing factors.

Cupping Therapy softens tight muscles, tones attachments, loosens adhesions and lifts connective tissue by creating suction and negative pressure. This same suction also brings hydration and blood flow to body tissues, and drains excess fluids and toxins by opening lymphatic pathways (a vital part of the immune system). Cupping therapy is very versatile and can be modified to achieve a variety of techniques ranging from subtle lymphatic drainage to deep tissue release.

Various people have employed the use of negative pressure throughout history. Cupping traces back further than 5,000 BC and its true origin remains obscure. Cupping was originally used to dredge toxic blood from the body and to pull venom from bites. The observation that cupping can move fluids in the body has enhanced modern healthcare tremendously.  Cupping Therapy Massage has finally become accepted in the U.S. so you can add cupping to any acupuncture, deep tissue, swedish or hot stone treatment to enhance and accelerate treatment.

Why Does Cupping Leave Marks?

A common misinterpretation of cupping concerns the discoloration that can occur during treatment. Often when pathologic factors and stagnant fluids (toxins, blood and lymph) are dredged up during treatment, discoloration will appear on the skin. This is the therapeutically desired effect – the more this is visible, the greater the level of stagnation and toxicity that has been removed. “Bruising” is caused by impact trauma with breakage of capillaries and reactionary rush of fluids to the damaged area from the tissue compression/injury, and there is no compression in properly employed suction cup therapy, so bruising should not occur. Although it is quite common during stationary Cupping (left static for 5 – 20 minutes) to achieve dramatic marks or discolorations, less aggressive action while moving the cups can minimize the intensity and duration of these marks, and any discoloration should fade over a few days.

Skin Reaction After Cupping

As treatments accumulate and the cause of stagnation and buildup has been drained (usually by the 3rd or 4th treatment) no discoloration is likely to occur at all, even though each time the cupping may have been focused on the same area for the same duration and with the same amount of negative pressure. This is the result of having internal unwanted toxins systematically purged. This is helpful in taking pressure off of joints and organs in the body by pulling this fluid and “creating space” for the tissue.

Cupping Marks & Post Treatment Care

When circulation is sluggish or compromised in an injured or diseased area of the body, the cells receive insufficient oxygen, and there can be a local build up of waste products. The deposits dissipate from a few hours up to several weeks, depending on the amount of stagnation and the patient’s post treatment activities.

Usually, the practitioner will see the greatest amount of deposits being drawn to the surface in the first few treatments – this is a good thing.  The deposits will lessen in intensity as the deeper issues are resolved and the stagnations and toxins have been dredged up and flushed out via the body’s own circulatory systems and expulsion from the pores. Sweating is a great after treatment follow up to help get rid of the garbage you’ve released.  Although the marks look painful, they are not. Patients usually feel an immediate sense of relief.

For four to six hours following a treatment you should avoid any strenuous activity, cold weather and unpleasantly hot environments. Cupping opens the pores and because of this the absorption of liniments, analgesics, plant hydrosols or essential oils will be aided. Drinking more water than is typically necessary following treatment is helpful for oxygenating cleansed tissues.

If you think that Cupping Therapy would  be beneficial for you, please ask about it next time you are booking your appointment.

Myofascial Release for Posture and Chronic Pain

By Laura G., LMP

 

The Nature of Fascia

Fascia is connective tissue that’s made of thin sheets of collagen, the  main protein that supports all of our bodily tissues and organs. This paper thin tissue wraps each muscle fiber, group of fibers, muscle, group of muscles, and lastly each limb. Layers of fascia go from very superficial (directly under the skin) to very deep (inside joint capsules). Regular movement and good hydration keep fascia healthy. When fascia is working correctly, it provides a flexible structural support to your organs and muscles.

 
How Adhesions are Formed

When muscles are tight and circulation is sluggish, fascia becomes dehydrated and sticky. The layers may of fascia may stick together or fascia may stick to muscles or skin. Following an injury, fascia may also become attached to scar tissue as it forms. Because these adhesions are frequently painful to stretch, they tend to persist, limiting free movement and reinforcing dysfunctional muscle patterns. A person may feel a burning or tearing sensation when these adhesions are stretched.

Adhesions Restrict Movement and Effect Posture 

If the adhesions are close to the skin, there may be a feeling of tension around the affected muscles or even in the whole limb. A large area may feel too tender to touch. This painful, restricted feeling discourages a person from using the full range of his or her muscles and thus these adhesions limit movement. As movement decreases, fascial adhesions become more solidified and muscle patterns become more entrenched. When there are long term adhesions, even thorough massage that works the muscles, can still leave us feeling as if some tension was fully addressed.

 
Addressing Adhesions through Myofascial Release

Myofascial Release is massage designed specifically to address the problems associated with fascial adhesions. Myofascial massage is usually done without oil, so that the individual layers of fascia can be felt by the therapist. Although there is a common perception that fascial massage is painful, there are many forms of fascial massage. Some are very light to work on the superficial layers. Others use movement to release adhesions in the joints and deep muscles. Still others release fascial layers between muscles.

Though the breaking up of fascial adhesions can feel like a burning or tearing sensation, most fascial massage is not painful or uncomfortable. A skilled practitioner releases fascial adhesions gently and without pain. People who receive fascial massage usually experience a sense of profound relaxation as long standing patterns of posture and movement open up to freer movement. Many also feel a sense of emotional openness as these patterns release.

 

When combined with specific muscle work, myofascial massage promotes more rapid progress toward postural balance and injury recovery. Fascial massage addresses chronic pain patterns as well. Releasing fascial adhesions relieves pain patterns that other modalities may miss. Including fascial work in one’s massage regimen promotes an added sense of ease and freedom of movement to the other numerous benefits of regular massage. If you are experiencing chronic movement limitations, stubborn pain patterns or areas of extreme tenderness, myofascial massage may be just the answer.