March 2014 – Wellness Focus

Massage and Endorphins

Massage stimulates your body to release endorphins and with that release comes wide-ranging, positive effects.

Endorphins are natural chemicals in the brain that have pain-relieving properties similar to morphine. Besides behaving as a pain regulator, endorphins are also thought to be connected to physiological processes including euphoria, appetite modulation, and the release of sex hormones.

Endorphin research suggests that there is a link between emotions and a healthy immune system. So pleasant memories, exercise, sexual activity, laughter, and even pursuing dangerous activity are all ways we can increase our levels of endorphins and benefit from our own natural chemicals. Continue reading “Massage and Endorphins”

10 Ways to Improve Your Quality of Life

Sometimes it’s the little things that make the biggest difference. See how many of these YOU can do!

1. Learn something new. Teach yourself some new recipes. Learn to play poker. Try your hand at Portuguese. Why not? Stimulate your brain and you will be happier.

2. Talk to someone. Not texting. Not email. Not a note on the table. Brew up some tea or hang out at Starbucks and really TALK to someone about anything–not just serious stuff.

3. Eat better. OK. You know this one. Better nutrition leads to feeling better and that leads to a higher quality of life.

4. Think positively. Catch yourself when you start to look on the dull side of life or when you become a “negative nelly.” Be positive. It works.

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Massage Can Improve Range of Motion

Your body is constructed around a bony skeleton composed of roughly 206 bones, which are jointed to one another. Skeletal muscles attach to two or more bones that are joined through one or more joints. Contraction of these muscles crossing their respective joints powers the movement of the bones, pivoting at their joints. Muscles tend to work in pairs, across joints, each muscle of the pair pulling opposite to its partner.

When muscles become tense due to stressors of any kind, both muscles of a pair partially contract and shorten, putting pressure across the joint(s) the muscles cross. This tension reduces the potential range of motion (ROM) at the joint(s), because part of the dynamic range of the muscles is already reached. Continue reading “Massage Can Improve Range of Motion”

Can Massage Help You Sleep Better?

Insomnia isn’t an illness but a symptom. To find the best way to fix your sleep problems, you have to look for the underlying causes. If your insomnia is chronic, you should start with a trip to your physician to eliminate any actual medical conditions. If there’s no pathology that’s keeping you awake, you can try natural methods like herbs, vitamins and minerals, aromatherapy, regular planned exercise and stress management courses. But the best option yet may be massage.

For many, sleeplessness comes from physical issues like muscle pain, arm or hand numbness, neck or back pain, spasms and cramps and restless leg syndrome. For others, it’s difficult to quiet the mind and release the day’s stress. That’s where massage comes in – helping both physical issues and relaxing and de-stressing you to the point where sleep comes easier. Hundreds of our clients have reported better sleep resulting from their time with us.

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Top 5 Reasons to get a Couple’s Massage

It’s time to share your secret with your spouse, partner or significant other. YOU get real benefits from massage–like relief from aches and pain, and an hour of relaxation and stress-relief. So why not give that gift to your spouse, partner, BFF or significant other?There are real and tangible benefits to SHARING that experience. Here are five reasons you will want to book a couple’s massage at SVMTG:

Helps you reconnect. Most couples have trouble finding time to be alone without worrying about what they need to get done, or what they didn’t do, that day. During a massage session, you’re instinctually driven to let go of the past, not think about the future and turn your attention to the present. Fully engaged in an activity together can help you reconnect and, with a little effort, bring this level of mindfulness to the relationship.
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Massage Therapy for Military Veterans

Massage can have a significant affect on the symptoms of post-traumatic stress disorder, depression and self compassion.

Research published in Military Medicine reports that military veterans indicated significant reductions in ratings of anxiety, worry, depression and physical pain after massage. Analysis also suggests declining levels of tension and irritability following massage.

The National Guard commissioned a study about the effects of massage on veteran reintegration. The results are promising. This pilot study was a self-directed program of integrative therapies for National Guard personnel to support reintegration and resilience after return from Iraq or Afghanistan.

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All About Hamstrings

Hamstring soreness or muscle injuries (aka “pulled hamstring”) are both common and painful. A pulled hamstring or strain is an injury to one or more of the muscles at the back of the thigh. The muscle name “hamstring” is descriptive, with “ham-” referring to the fat and muscle behind the knee. “String” refers to supporting tendons–all located on either side of the back of the knee. Your hamstrings are actually three muscles in your posterior thigh (semitendinosus, semimembranosus, biceps femoris). Those muscles flex (bend) the knee and extend (straighten) the hip.

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You Are Probably Not Moving Enough

The average man burns about 2,800 calories a day and a woman burns approximately 2,200 calories in a day. But these numbers are for fairly active people. Men who are pretty sedentary use 2,200 calories and a woman uses about 1,600.

A recent meta-analysis of 18 studies found that those who sat for the longest periods of time were twice as likely to have diabetes or heart disease, compared to those who sat the least.

“Even for people who are otherwise active, sitting for long stretches seems to be an independent risk factor for conditions like diabetes, cardiovascular disease, and kidney disease.” Lead researcher Thomas Yates, MD

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Five Ways to “Ground”

Are you grounded? “Grounding” is an individual process. For some it means taking a moment to breathe, to others it is a more active process. Staying grounded helps you control your emotions, mellow your mood and brings focus and purpose to the task at hand. In massage, therapists use grounding to help them shut out and protect themselves from the negative energy and noise around them so that they can focus on the bodywork.

Here are a few ways we ground. Continue reading “Five Ways to “Ground””

Do Your Muscles Need Heat or Cold?

If you’re suffering from aching muscles and muscle soreness, should you try heat or cold? Turns out the answer may be both.

The best way to treat sore muscles is to apply a cold compress. The cold reduces blood flow and lessens swelling and slows down the pain messages to the brain. Immediately after the muscle strain or injury, try a cold compress (a bag of frozen peas works, too) for about 20 minutes, every 4-6 hours. Continue reading “Do Your Muscles Need Heat or Cold?”

The Mighty Trapezius Muscle

You might not know exactly where it is, but you most likely have experienced pain and strain in your Trapezius muscle. The Trapezius has three areas: upper, middle and lower. The muscle stretches from the top of your neck, out to your shoulders and a little more than half way down the center of your back.

This huge muscle performs many different functions, including moving shoulder blades in toward the spine, rotating and moving shoulder blades up and down, bringing the head and neck backward, and rotating and side bending the neck. It also assists in breathing, opening up the small amount of breathing room in the upper chest area.

For people who work at desks and computers, Continue reading “The Mighty Trapezius Muscle”

You’re a Climber. You’re Sore. Now What?

If you worked hard to reach your goals during your climb, you’re probably sore. Climbing is one of the most efficient workouts you can get! You use virtually every muscle in your body in a mashup of coordination, strength training, and balance. It’s good for the mind, too, developing self-confidence, learning to visualize and problem-solve. And of course it’s fun!

With all that vigorous exercise, it’s no wonder your body complains sometimes! Though not all soreness indicates an injury. Some soreness results from muscle fatigue, some from other stresses. But some soreness is a red flag–so if the pain persists, see a healthcare professional–otherwise, there are some easy and practical things you can do to reduce or eliminate the pain you’re feeling. Continue reading “You’re a Climber. You’re Sore. Now What?”

Six Recent Facts You Probably Didn’t Know About Massage Therapy

Massage therapy is becoming much more common. There are more than 1200 approved massage training programs in the US and the number of people getting a massage for stress relief, relaxation or recovery is skyrocketing. Here are a few more facts about the popularity of massage therapy.

More people than ever are scheduling sessions. Almost one in five US adults visited a massage therapist in 2012 and 2013 statistics will show another jump. As massage becomes an integral part of wellness and healing for many people, more people are discovering the benefits. Continue reading “Six Recent Facts You Probably Didn’t Know About Massage Therapy”

The End of S.A.D.

We’re California lucky. We’re used to sunny days and wonderful weather. But what about those few days when the clouds roll in and we can’t get our dose of sunshine? Nearly 10 million Americans who have normal mental health through the year experience mood and behavioral changes during periods of reduced sunlight- symptoms of seasonal affective disorder (S.A.D.). Those who suffer with SAD can be depressed, feel overly tired, withdraw socially, or overeat. SAD sufferers may also be irritable and highly anxious as a result of their mood. Continue reading “The End of S.A.D.”

It’s About How You SIT

How you sit when you’re working is something 100% in your control. Poor sitting posture can result in lower back injuries and contribute to the poor positioning of other parts of the body, such as the arms, wrists, and legs. You can make some small changes that can have a big impact on your posture and in turn reduce chronic pain in your arms, fingers, lower back and legs.

There are three main factors that influence your sitting posture: vision, reach, and postural support.

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