Believe it or not, you need stress in your life. Research shows again and again that the healthiest and most productive people are not those that avoid stress, but those that learn to manage it. Stress stimulates your physical and mental performance. So rather than trying to eliminate your stress, you want to find ways to keep it at an optimal level so it becomes a positive force in your life.   

To appreciate why massage is so effective in fighting stress, it is important to understand what is known as the stress response. Stress begins when demands are placed on you. In your mind you evaluate whether or not those demands are threatening in any way, either physically or psychologically. If your brain decides that there is a possibility of harm, it initiates a stress response. This response is also called a fight or flight response because it causes the same bodily changes that allowed our ancient ancestors to fight or flee from predators.

All the physiological changes that happen in your body with this response occur for one reason only: To prepare your body for physical action. Your muscles tense in preparation for activity. Your heart rate and blood pressure increase to get blood to your muscles. To deliver oxygen to your muscles, your breath becomes quick and shallow. Your digestive and reproductive systems shut down to conserve energy. Hormones are released to keep you awake and alert. Fats and sugars are released into your bloodstream for energy. 

Unfortunately, fighting or fleeing is rarely useful for dealing with most stresses we commonly face, like money worries, relationship problems, or troubles with co-workers. And because you don’t have a physical outlet, the stress, in a sense, builds up in your body.

Your body and mind can’t slow down and unwind. Over time, you become caught in a self-perpetuating cycle of stress in which you become less and less able to relax. Tension turns into chronic headaches, or perhaps neck, shoulder and back pain. You may not be able to sleep well. You never seem to feel rested. You constantly feel tired and have little energy to deal with problems effectively. You may also find that your threshold for handling stress is reduced. It becomes increasingly difficult to cope with even small stresses. Even taking time for recreational activities can seem burdensome.

When you’re under severe or chronic stress, massage can be a fast and effective way of breaking the vicious stress cycle. Massage triggers a relaxation response. This response counters the stress response and helps your body restore its balance. 

As the massage progresses and the relaxation response kicks in you’ll find that your breathing deepens. Your heart rate and blood pressure decrease. Muscles start to relax as tension is gently kneaded out of your muscles. Painful sensations gradually subside. Your mind is also affected as you focus on the pleasant sensations instead of your worries. Your feelings of anxiety decrease and your mood improves, possibly through the release of hormones called endorphins.

Although the relaxation effects of massage are immediate, the real benefits come when you use massage on a regular basis. Research has demonstrated that as you get more frequent massage, the effects become more pronounced and more long lasting. Repeatedly experiencing the deep relaxation with massage helps you retain the feeling of relaxation through your daily activities. Massage also makes you more aware of sensations in your body allowing you to notice more subtle signs of stress and tension. Heed these early warning signs and you can take control of your stress before it takes over your life.

When you don’t have time to see your massage therapist, you can use your breath to help you release tension. When under stress, your breathing typically becomes fast and shallow. You breathe from your chest instead of taking deep relaxed breaths from your abdomen. This heightens your stress and causes unwanted tension through your neck and shoulders. 

You can break this pattern by using deep breathing, or diaphragmatic breathing as it is sometimes called. As you do this diaphragmatic breathing you will feel the tension releasing from your back, neck, shoulders and chest. As your breathing becomes more relaxed your mind will relax and you’ll feel less stress and anxiety. 

To learn how to do this, place one hand on your chest and the other on your abdomen and follow the instructions that accompany the illustrations. You can do this either sitting or lying. Focus on the sensations you are feeling in your body as you breathe. Repeat this sequence six to eight times. If you start to feel light headed stop immediately. Practice this several times a day. And don’t just do this when you’re wound up. If you do this exercise when you are relaxed, you’ll become much more proficient at slowing yourself down when the pressure’s on.

As the workforce has shifted from factories to offices, the incidence of back pain has increased dramatically. Researchers blame this increase on one simple activity that we do all the time – sitting. 

Our bodies were not designed to sit for long periods of time. We were made to move. Almost everyone who sits for long periods of time will develop back pain, even with the use of an ergonomic chair. It’s not uncommon to develop other problems as well. Surveys of office workers indicate that about half of all employees have frequent pain or stiffness in their necks and shoulders. Repetitive strain injuries like carpal tunnel syndrome are becoming more common and about 10% of keyboard users experience wrist pain or discomfort. Who would have thought that sitting could wreak such havoc on your body?

Your body needs movement to operate effectively. If you have a sedentary lifestyle or sit for most of the day, your body is going to start complaining. You have to move. 

When your muscles contract, you assist the flow of blood and lymph fluid through your body. The muscles act as a pump. If they don’t contract regularly the blood in your extremities pools and you may get swelling of your feet and hands or those parts may just feel cold because the blood circulation is insufficient.

When you sit for long periods of time certain postural muscles, like your shoulder muscles, become overworked. These will tend to become short and tight from overuse whereas other muscles like your gluteals, abdominal and mid-back muscles, will become weak and atrophy. 

Lean back in your chair and stretch your arms up and your legs out. Wiggle your fingers and toes. Then do circles with your ankles and wrists. Continue to reach up and back, close your eyes, smile, breathe in deeply and out slowly several times.

In the short time it takes to perform this micro break, you have released the lock of your visual and mental tasks, stretched away muscle tension built up in your hips, spine, and arms and refreshed your body with extra oxygen by expanding your rib cage. You also improved your posture as well as the circulation of blood through your legs and arms. All this in less than 30 seconds!

Caution: Before trying this micro-break, be sure to check your chair for stability so that you don’t tip over.

If you are stuck behind a desk all day, there are a number of things you can do to keep your body healthy. 

Make sure you’re using the chair to support your body. For example, most people never use the backrest properly to support the low back. 

As they sit down they aim their bottom at the middle of the seat. Then to reach the backrest they slouch backwards. Are you guilty of this? If you are, start aiming your sitting bones toward the back edge of the chair as you sit down. 

It’s very important to take frequent breaks. Consider this study: Researchers had subjects sit in chairs as they measured tension in their back muscles. After about twenty minutes of sitting, their back muscles started spontaneously tensing up even though the chairs were adjusted to completely support their backs!

Taking breaks will keep your muscles from tightening up.

Use the 20/20 rule: Take a twenty second break at least every twenty minutes. Use these “micro-breaks” to stand up, stretch out and take a couple of deep breaths.

If possible vary the tasks you do throughout the day so that you don’t work at one single activity for too long. For example, if your job involves typing and filing, alternate the tasks every half-hour. 

Get a regular massage to help you get rid of accumulated tension, stretch out overworked and tight muscles to get your circulation going. 

Lastly, be sure to exercise regularly. It is vitally important that you balance your inactivity with activity. Try some form of gentle aerobics like running or biking. 

Neck checklist

Do you get headaches, shoulder pain, or neck pain at work? If you do, here’s a short checklist that might help you uncover some of the causes.

Have you had your eyes checked lately?
If your eyesight is not 100% you may be straining not only your eyes, but your neck and shoulders. Problems are not always obvious, so make an appointment for a thorough eye examination.

Do you slouch?
When you slouch, your head tilts back to see your work properly. This shortens your neck muscles, wears down the joints in your neck and may even compress the nerves that go to your arms.

Do you have adequate support for your arms and wrists? 

Armrests will take the stress off your shoulder muscles which normally carry the weight of your shoulder girdle and arms. Also consider using a wrist support. 

Do you hold the phone between your ear and shoulder?
One client who spent a whole day on the phone developed a trigger point in his neck that sent pain into his chest. He thought he was having a heart attack! If you spend a lot of time on the telephone, invest in a headset.

Is your work in front of you?
If you spend most of your day looking at a computer screen, make sure it’s in front of you and not positioned to the side so that you have to turn your head to see it.

Do you use a document holder? 

Document holders keep your papers next to your computer screen so that you don’t have to twist your neck around trying to look at printed material that’s lying flat on the desk.

Do you take frequent breaks? 

Take frequent short breaks. It’s the best thing you can do to prevent your muscles from tightening up. 

Do you carry a heavy briefcase or purse?
Change sides frequently. Better yet, center the weight over both shoulders by using a knapsack. 

Is it time for a stress check?
If you feel stressed often, you may need to take a serious look at your lifestyle and explore ideas for reducing your stress level. 

Do you breathe?
If you don’t breathe properly your shoulders and neck muscles will tense up. Make a point to take deep breaths at various times during your workday.

If you have specific health concerns consult your medical doctor. The information in this newsletter is educational only and is not intended to replace the advice of your personal health care providers.

Muscle tension is like a car that’s idling too fast. The car is revved up and working hard but nothing useful is happening. There’s more wear and tear on the motor. Not only that, but the motor is burning more fuel and creating more pollution. 

With muscle tension your muscles are working hard, but are not doing anything that’s useful. The tension doesn’t help you move and it certainly doesn’t make your muscles stronger. It doesn’t really accomplish anything at all. 

It does, however, cause a lot of wear and tear on your body. It strains the tendons that hold your muscles to your bones. It pulls the joints tighter together which not only causes horrible grinding and crunching sounds, but also causes the cartilage in your joints to wear out. The tension limits your movement, interferes with your co-ordination and may make you more accident-prone. 

The tense muscles burn up the fuel in your muscles, making you feel tired. They also create the equivalent of car exhaust – toxic waste products (called metabolites) that fatigue your muscles and make them feel sore and achy. 

You know from experience – tension is not good. 

It’s important that you get your tension under control. Not only will you feel more comfortable, but you’ll also prevent a lot of problems from occurring, from kinks in your neck to early arthritis. To manage your tension, it helps to know what causes it. 

Stress is one of the major sources of muscle tension. When under stress, you become like a turtle trying to pull its head into its shell. Your shoulders round forward and lift up as your head pulls back. If your stress level is high, you may actually notice your shoulders around your ears. More often than not, the stress isn’t quite so significant and the shoulder muscles simply tighten up. 

Just sitting or staying still for periods of time will also cause your muscles to tighten up. By remaining static, you are in a sense training your muscles to lock your back or neck in a certain posture. When you begin to move, your muscles remain tense in an effort to maintain your position. It takes some time for the muscles to realize that they can let go and relax. The longer you sit without moving, the more you train your muscles to lock into position and the longer it takes to release them. 

In looking at the way that tension is created, you can see that the areas that are most vulnerable to tension are your neck, shoulders and back. Although tension can develop in any muscle in your body, these are the areas that are most commonly affected. 

How do you know if your muscles are tense? One of the best indicators is tenderness in your muscles. Tenderness is the discomfort you feel when you press on the muscles. 

When your muscles are healthy and relaxed, they won’t be tender. You won’t feel any discomfort even if your massage therapist is applying lots of pressure. 

Blood vessels normally deliver oxygen and nutrients to a muscle and flush away waste products. When your muscles are tense, they essentially squeeze their own blood vessels. The muscles are working hard and creating lots of waste that doesn‘t get washed out of the muscle. As these metabolites begin to accumulate, they start to irritate pain nerves. If the tension is significant, you’ll actually start to feel achy. If the tension is less severe, the nerves become sensitive and any added stimulus, like a squeeze to the muscle causes discomfort. 

Massage plays an important role in helping you deal with your tension. Your massage therapist, like a mechanic, can adjust how fast your “muscle motors” are idling. 

Massage has a twofold action. First, it helps induce a relaxation response in your body. This reduces the common defensive reactions in your body, including that turtle-in-the-shell action of your neck muscles. Relaxation causes your brain and nervous system to slow down and this in turn lowers the tension level of all the muscles in your body. 

Secondly, with massage your muscles are pulled and stretched. This physically releases the muscle. In addition, the sensations that your muscles feel, both conscious and subconscious, give your brain information about the level of tension that exists in your muscles. This helps your nervous system to adjust your muscles to a normal level of tone. 

The wonderful thing about massage is that its effect on tension is almost instantaneous. You feel the tension leaving your body immediately. You don’t have to wait days or weeks to see results. 

However, don’t expect long-lasting results from just one massage. Although this may happen, factors like stress and a sedentary lifestyle are likely to perpetuate your tension. For this reason regular massage is important. 

Typically, when you start to get massage, you may experience a great deal of discomfort and your therapist may have to work rather lightly. As your muscles relax and your circulation becomes more normal, the tenderness starts to decrease. Subsequent massages are usually much more comfortable. You may find that you have to ask your therapist to work deeper to get the same level of sensation. 

If you find that your muscles are always tender when you visit your massage therapist, it’s time to consider getting more frequent treatments and taking a more active approach to managing your tension. 

Regular massage treatments will not only reduce your tension, but they will train your muscles to maintain a lower level of tension or to recover from tension more quickly. 

Once your muscles learn what it’s like to be relaxed, you can reduce the frequency of your massage treatments. At that point, you can use massage more as a maintenance tool and schedule treatments for the year, just as you schedule regular tune-ups for your car.

How often do you need a tune up? As a general rule, many therapists suggest monthly maintenance treatments. However, there are many factors that determine your need for massage. Since your massage therapist knows you and your body, it’s best to ask for specific recommendations.

One of the areas most likely to get tense is the shoulders. The muscle that makes up the shoulders is called the trapezius – often referred to as the “traps”. It’s an easy name to remember because this is the muscle that traps your tension. You can help prevent tension from building up in this muscle. 

If you are sitting or standing still for any significant period of time, be sure to move the muscle through a full range of motion once in awhile. We suggest the 20/20 Rule: For every twenty minutes that you are inactive, spend twenty seconds moving. This helps ensure that your muscles don’t have the opportunity to lock into any particular position. 

Use the two simple exercises in this newsletter to bring your traps through a full range of motion and to keep your muscles relaxed and tension-free. 

In this stressed-out world, nothing beats a neck and shoulder massage. A simple shoulder rub or back massage can be incredibly relaxing.  

Giving an effective professional-level therapeutic massage is something that requires training and years of practice. You probably don’t want to go through that. However, here are some simple techniques that will aid you in providing someone with a short, safe and simple massage.

The massage techniques outlined here are of limited therapeutic value. You won’t be able to fix tendinitis or get rid of chronic headaches, but you certainly will be able to help your partner relax a little and release some tension. 

While most people love and welcome a quick shoulder rub, check with your partner to be sure that they want a massage before starting to knead those muscles. 

If the person has any severe pain or has had any recent injuries to the neck or shoulder area, don’t do this massage. Instead, suggest they see a massage therapist. While the massage may feel good, it could aggravate their condition. 

The massage should not be painful. It should feel good. Pain will make your partner tense up and defeats the purpose of the massage. So be sure to check in occasionally to find out if the pressure is comfortable. 

If you feel something that feels hard like a bone, it probably is a bone. Don’t massage it. Bones don’t relax. Bones also tend to be very pain sensitive. So everything you massage should feel relatively soft. 

If you’ve tried to give someone a massage in the past, you may have found that by the time they felt relaxed your hands and arms ached. Follow these simple principles and you’ll be able to give a relaxing massage without feeling like you’ve wrecked your body:

• Keep your shoulders relaxed
• Keep your back straight and avoid bending excessively
• Relax your hands between each movement
• Use a slow, even pace
• Use your thumbs as little as possible

We’ll illustrate some techniques to the shoulders and the neck. You’ll do these techniques while your partner sits upright in a regular chair. They can be done anywhere – in the office or at the kitchen table. You can repeat any of these techniques several times before going onto the next one. 

The shoulder muscle is called the trapezius muscle. Massage therapists usually just call it the “traps.” This is easy to remember because this is where most of us trap our tension. The first technique is a simple compression movement that uses the forearms. 

Stand behind your partner and rest your forearms on the top of their shoulders as close to the neck as possible (Figure 1). Keep your palms down so the fleshy part of your forearm, not the bony part, lies on the muscle. Let your weight fall straight down onto their shoulders toward their seat. Avoid pushing them forward and be careful that you don’t lean on their head. Hold this for several seconds. Slowly lift the arms and move them down the shoulder one inch. Let your weight fall through your arms again. Repeat this process several times. As soon as you start to feel the bony part of their shoulder under your forearm, stop, bring your forearms to the starting position and repeat the technique again. This forearm compression technique is simple to do, but feels fabulous. 

Now, move to the side of your partner. Feel the tip of the shoulder with your fingers. It will feel hard and bony. Move your fingers toward the neck until you feel some soft muscle under your fingers. Place your thumbs on that spot (Figure 2). Put one thumb on top of the other for reinforcement – each thumb will be doing just half the work. 

Press straight down with the thumbs. You’ll be pressing on the trapezius muscle again. Press down slowly, then hold the thumbs in the muscle for a couple of seconds and then slowly ease off the pressure. Move one thumb width towards the neck and repeat the compression. You should be able to do four to six compressions before you reach the neck. Once you reach the neck, move your thumbs back to the starting position and do a second set of compressions to those same points. Move to the other side of your partner and repeat these compressions to the other shoulder. 

For this third technique, you’ll have to stand behind your partner. Drape one hand over each shoulder (Figure 3) as close to the neck as possible. Squeeze the trapezius between the fingertips and the heel of the hand. Keep your thumb beside your index finger so that it stays out of the way. Hold the squeeze for a couple of seconds and then slowly release your grip. Move out one inch toward the shoulders and repeat. You should be able to get three or four squeezes in before you run out of muscle. 

Be sure that you have the whole muscle in your hand so that you don’t end up pinching the skin on top of the muscle. As well, don’t put your fingers too far around the front of the neck. You don’t want to choke your partner.

In the back of the neck you have extensor muscles that hold the head upright. Because of poor posture and extended periods of sitting at computers, these muscles can become very tight, tender and achy. 

To massage the neck extensors, stand to the side of your partner. If you are standing on the right side, you will make a C-shape with your left hand. Drape this hand over the back of the neck. Press gently into the sides of the neck with your fingers and thumbs (Figure 4). While maintaining this gentle pressure, do a large circular kneading action with your hand. The movement may remind you of picking a cat up by the back of the neck. This technique is usually referred to as a C-lift or C-scoop. 

Do a half-dozen circles in one spot and then move up or down the neck an inch and repeat. Massage along the whole length of the neck. Be careful not to pinch the skin at the back of the neck. Move the skin with the fingers instead of sliding over the skin, so that you don’t burn or irritate the skin. 

Lastly, you’ll do a little kneading action to the base of the skull (Figure 5). This is where the extensor muscles attach into the head. To do this, cup your hand around the base of the skull. Gently rest your free hand on your partner’s forehead to support the head. Now move the fingers in a small circular motion, pressing into the skull as you knead. Do six to eight little circles. 

Again move the skin and hair with your fingers instead of sliding so that you don’t pull the hair. Lift the fingers and move them a little closer to the center. Repeat the kneading action. Do several sets of these. To do the other side of the skull, move to the opposite side of your partner. 

Finish off your massage with several gentle stroking actions down the head and back. These techniques should take about five minutes to perform. If you want to massage longer, simply do more sets of each technique. If you have any questions or would like more tips on how to give a simple massage, ask your massage therapist. 

  Your back consists of stacked bones called vertebrae. There are discs between the vertebrae that act as shock absorbers and that allow the spine to bend. Each disc consists of a soft semi-fluid center (the nucleus) that is surrounded and held together by strong ligaments.

The discs in your spine can be the source of a great deal of back pain. This pain can range from a nagging ache and sciatic discomfort to excruciating pain that incapacitates you. There are simple measures you can take to reduce the risk of disc problems occurring and to reduce your pain once problems do occur.

To understand how disc pain happens, it is important to understand normal posture. When standing upright there is a natural inward curve in the lower back called a lumbar lordosis. With this natural lordosis, your body weight is distributed evenly over the discs. 

The lordosis is lost whenever you slouch or bend forward. Back problems develop if you find yourself in these positions for long periods of time. This occurs because the vertebrae are placed in a position that pushes the nucleus backwards and stresses the ligaments at the back of the disc. 

If the pressure on the ligaments is severe enough they may become weak and allow the soft inside part of the disc to bulge outward (prolapse) and press on the spinal nerves. This can cause sciatic pain in the buttock or down the leg. 

Prevention is best

Ideally, you want to stop back pain from developing by taking some simple steps to reduce strain to your back. 

Many chairs don’t offer sufficient support for your lower back. Even well designed chairs can be used improperly. For example, most people sit in the middle of the seat and then slouch backward against the back support. 

It is important to maintain the natural lordosis in your lower back while sitting. You can use a specially designed lumbar support that can be attached to your chair or simply roll up a medium sized towel and place it between your lower back and the backrest of your seat. 

As well, stand up regularly, put your hands on the back of your hips and bend backwards five or six times. 

Many activities around the home like gardening, making the bed and vacuuming cause you to stoop forward. Make sure that you stand upright occasionally and bend backwards to relieve the strain on the back ligaments. If you are doing any lifting, make sure to keep your back straight and bend from your hips and knees.

In the event that your back starts hurting be sure to see your massage therapist right away. They’ll be able to help you out or refer you to a qualified medical professional. 

Here are several extension exercises you can do to recover from low back pain, specifically acute episodes of back pain ‑ when your back “goes out.” They put the vertebrae in a position that pushes the soft centre of the disc forward so it stops pushing on the ligaments or nerves in the low back. 

Before beginning, consult with your massage therapist to be sure that they are appropriate for you. Do them in the order outlined. When doing these exercises you should move until you just start to feel discomfort and then return to the starting position If you do these exercises every two hours, about six to eight times per day, you should notice a significant change in pain within one to two days. 

Closely observe the location and intensity of your pain. If your pain becomes less diffuse and localizes to your back or if the pain becomes less intense, you’ll know these exercises are working. If the pain intensifies or starts to spread further from your spine, especially below the knee, stop exercising and get advice from your massage therapist. 

Lie face down with your head turned to the side. If your neck is uncomfortable in this position, roll up a towel and place it under your shoulders. Take deep breaths and consciously try to relax the muscles in your lower back. Stay in this position for about five minutes. 

Remain face down. Place your elbows directly under your shoulders so that you are leaning on your forearms. Take deep breaths and allow your back to relax completely. Hold this position for about five minutes. This exercise should be done only once per session after Exercise 1. 

Place your hands under your shoulders. Straighten your arms and push your body upwards. Let your pelvis sag and rest on the floor. Relax the muscles around your low back and hips completely. It is important that you hold this extended position for one to two seconds before you lower yourself to the starting position. If you feel that the pain is decreasing or localizing, you may hold the position for a little longer.
­Repeat this exercise ten times after having completed Exercise 1 and 2.

Q&A

What is sciatica?

The sciatic nerve is a large nerve that begins at the base of the spine and that passes through the buttocks and continues down the back of the thigh and into the lower leg. This nerve can become compressed or inflamed. If this occurs, pain begins to travel down the back of your leg.   This pain is referred to as “sciatica”. Sciatica can be caused by a bulging disc, arthritis of the spine, a tight piriformis muscle in your buttocks and even trigger points in your muscles. Depending on the cause and the severity, you could also experience numbness, tingling or weakness in the leg. If you experience any of these symptoms, see your massage therapist as soon as possible for assessment.

Pregnancy can be a joyous time for a mother-to-be. However, the changes in a woman’s body and natural fears and anxiety can also be very stressful, both physically and emotionally. 

Massage has a profound ability to decrease stress as well as prevent or minimize many of the common symptoms and discomforts of pregnancy. Regular massage therapy sessions can mean the difference between a comfortable, relaxed pregnancy and one defined by miserable aches and pains. 

Massage is especially useful because pregnant women are often unable to take many medications that are normally used to manage common problems. Massage can help manage these aches and pains and is completely safe for both the mother and fetus. 

According to a recent study published in the Journal of Psychosomatic Obstetrics and Gynecology, the benefits extend beyond just making mom feel good. Researchers found that for women who received regular massage, there were fewer complications both during pregnancy and afterwards, including fewer premature births. 

Massage can have a beneficial impact on a whole range of problems associated with pregnancy, not just muscle aches. 

Morning sickness is the nausea and vomiting that many women experience early in the pregnancy. Although it is called morning sickness, it can occur any time during the day or night. As with many other problems, hormones are largely to blame. However, stress also appears to play a very significant role. By using regular massage to relax, the incidence of nausea and vomiting can actually be reduced. 

Hormones can also cause constipation as they cause the muscles of the digestive tract to relax. Gentle massage to the abdomen can help relieve constipation by activating a reflex that stimulates movement in the intestines. Massage therapists can also use rocking and passive range of motion techniques to get things moving. Deeper abdominal massage that is often used to relieve constipation in non-pregnant clients is never used, so there is no risk to the fetus. 

Headaches are another common problem in pregnancy. A non-drug approach is by far the best way to treat them. Massage has been proven to be extremely useful in dealing with headaches and should be considered the preferred treatment choice. Research shows that headaches become shorter and less frequent with regular massage. 

In the second trimester more pronounced physical changes take place. As the abdomen and breasts grow larger, a woman’s posture starts to change. Typically most women develop an increased curve in their low back or sway back to compensate for the extra weight at the front of their bodies. It’s no surprise that about half of all pregnant women develop back pain. 

Massage can help through this period by minimizing muscle imbalances, relaxing tense muscles and improving their blood flow. A massage therapist can help minimize episodes of back pain by developing a simple home exercise program to stretch and strengthen various muscles. 

Another distressing problem that massage can assist is swelling in the ankles and hands. It’s common. About 75% of all pregnant women will experience ankle swelling during pregnancy. The increased fluid in the hands can cause carpal tunnel syndrome, a painful wrist condition. Massage has proven to be extremely effective in relieving this type of swelling as the broad sweeping massage movements help push the fluid out of the limbs. 

Massage therapists are flexible in their approach and can do massage to the back, legs and gluteals even when it is no longer possible to lie face down. By about month four or five in the pregnancy, your therapist will likely have you lie on your side for the massage (as shown in the illustration). 

Lying on the back is usually fine until late in the third trimester. Throughout your pregnancy your massage therapist will always ensure that you are safe and comfortable. 

Massage is invaluable through a woman’s pregnancy. It can be equally beneficial both through childbirth and afterwards. 

Labor is tough on a woman’s body. It’s painful, exhausting and stressful. Massage can be a wonderful way of helping the mother through the process. 

Massage helps the muscles relax between contractions, reduces pain and anxiety, increases self-assurance and also demonstrates loving encouragement and support. Your massage therapist may be willing to be present for support throughout labor. At the very least, they can teach the woman’s partner or support team a variety of simple, effective techniques that can be used to give the mother some relief and support. 

After the birth, the focus falls on the newborn. Unfortunately, in all the excitement, the new mother’s needs are often forgotten. However, this is a time when she could probably use massage the most. The massage can help greatly with her recovery process. For a number of weeks immediately after a vaginal birth, regular abdominal massage will help the uterus contract and shrink back to a normal size. It will relieve muscle aches and pains as well as help the woman deal with her fatigue. 

Mild depression is common after birth. About 60% of new mothers experience what is referred to as “postpartum blues”. Massage can have a positive impact on a woman’s emotional state and is a great way to lift her spirits. 

So if you are expecting a child or have recently become a new mom, make sure to get some regular massage. Your body will thank you. If you know someone who is pregnant, think of giving her a gift certificate for massage. It will be needed and appreciated. 

Although everyone’s attention is on the mother and baby, it’s important to remember that the new father could use massage too. New roles and responsibilities can produce a fair amount of stress and anxiety. Without a doubt the father will appreciate the opportunity to unwind and relax. 

  It’s that time of year.  We all sunburn and eventually peel as we spend more time in the sun.  What should you do if your massage appointment coincides with peeling?
Try a sugar scrub before your massage to help remove excess skin.  It also helps with that familiar itch that placates your healing skin.  No more leaning into corners to get those hard to reach itches.
 Mix 50/50 oil and sugar in a jar for your DIY sugar scrub.  What kind of oil is up to you and your preference.  I suggest staying with Almond, Olive or Coconut oils as they possess great nutrients for your thirsty skin.   Add some vitamin E or C oil for extra healing qualities.  Add essential oils like Chamomile and Lavender for soothing qualities or Melaleuca to ward off any infections. Use any coarsely  ground sugar, just stay away from salts! OUCH!
 

In these cases a massage should be canceled /rescheduled:
1. Skin is too sensitive.  

Still can’t put on a shirt without a grimace? You’re not ready for a massage.  Sometimes the skin will peel without your sunburn being healed enough to touch without causing you pain.  

2. Open blisters. 

If the peeling is the result of burst blisters, the underlying skin is not well enough for massage and would be too painful to touch immediately after the blisters open. Allow at least a week before attempting massage.

3. Open Sores. 

If the skin scabs or appears to be an open wound it’s going to need some more time before your next massage. Where ever there is a wound there is a potential for any type of infection to enter your body.  
 

If you’re skin is touchable yet scaly or you have that awful peeling we have all experienced there maybe help for you yet!  Never ever hesitate to call your healthcare professional or therapist for their option it may differ from mine!
When you have to cancel or reschedule your massage, try to do it with at least 24 hours notice prior to your appointment.  Most Therapists are human and have had their share of burns and will be understanding. They just want you to be safe and enjoy your massage.
​Here’s wishing you all safe sunbathing!

  It’s easy to pull a muscle or sprain a joint. These kinds of injuries may result from simply overdoing everyday activities like gardening or shoveling snow or they can be caused by an accident, like a fall. Use the RICE formula immediately after hurting yourself. You’ll dramatically reduce the time it takes for your injury to heal and get back to your normal routine as quickly as possible.

RICE is an acronym for rest, ice, compression and elevation.

The simplest and most effective thing you can do is rest. Many people try to “work through” the injury in the hopes that it will go away or work itself out. Injuries don’t spontaneously disappear. In fact, excessive movement will damage the tissue further, increasing the amount of inflammation and pain. 

Unless the injury is severe, absolute rest should not exceed 48 hours. Otherwise, your muscles will become stiff and weak, and scar tissue around the injury will tighten up. So as soon as the initial pain and swelling subside, you should begin to gently exercise the injured area.

Apply ice immediately. The importance of icing your injury cannot be emphasized enough. Ice is a natural pain reliever and anti-inflammatory. It slows down blood flow to the area and reduces internal bleeding and swelling. Depending on the type of injury, your healing time may be cut in half.

Simply place ice cubes in a plastic bag. You can also use commercial gel packs that you keep in your freezer or a bag of frozen vegetables (peas seem to work well). You may find that these mold better to your body. Wrap whatever you’re using in a towel or cloth and apply it to the injured area. Leave it on for 10 to 20 minutes and then allow your skin to warm up. As a general rule, don’t leave the ice on for more than 20 minutes because you may cause frostbite. Ice the injury as frequently as possible, preferably at least once every waking hour.

Compression and elevation

Compression and elevation help reduce swelling. You can apply compression to the area with an elastic type bandage. Be careful not to tie the bandage so tightly that you cut off your circulation. If one of your arms or legs is injured, you can elevate the extremity above the heart level. 

Preventing excessive pain and swelling

To help prevent excessive pain and swelling try not to use the injured part. Put an ice pack on the area, use a tensor bandage to provide some compression and elevate the limb.

Follow the RICE formula for the first 48 hours following an injury and then see your massage therapist. It’s not wise to massage the injured area within the first two days because this may aggravate the injury. After that time, however, massage becomes a vital part of the rehabilitation process.

Massage therapists can use special techniques to drain the fluid out of the swollen tissues. They can also get rid of muscle spasms that develop as a result of the pain. 

As your injury continues to heal, massage will help restore or increase your range of motion and stop scar tissue from forming so that you can get back to your daily activities as quickly as possible.

When your body’s hurting it feels comforting to put a hot water bottle or a heating pad on the sore areas. But it may not always be a great idea. Heat can aggravate your injuries and prolong your pain. When should you use heat and when should you use ice? If you’re ever in doubt use ice, but here are some guidelines.

use ice if:

• your injury is recent (within 48 hours following the injury)
• your muscles are in spasm

why ice?
Ice will reduce inflammation and decrease the time it takes for your injury to heal. It also has an anaesthetic effect that will lessen your pain and relax muscle spasms.

use heat if:

• your injury is chronic (more than 48 hours old)
• your muscles are tense
• you have pain that’s the result of trigger points or muscle knots

why heat?
In either of these cases, there is no danger of aggravating the inflammation. The heat will relax your muscles and help improve your circulation.

Q&A

when should you see you doctor?

This depends on the type of injury and how serious it is. A severe acute injury (one that occurs suddenly) might require immediate medical attention. Call your doctor or go the hospital emergency ward if you have any of the following symptoms:

• stabbing or radiating pain
• numbness or tingling
• significant swelling
• severe weakness
• inability to move the injured body part

Overuse injuries like tennis elbow or runner’s knee are injuries that are the result of the wear and tear of repetitive movements and probably won’t require a doctor’s care. The doctor will likely refer you for massage or some other form of conservative therapy. However, if the pain is severe, persists for more than 10 days, or gets worse, a visit to the doctor would be a wise thing to do.

If you have specific health concerns consult your medical doctor. The information in this newsletter is educational only and is not intended to replace the advice of your personal health care providers.

  As far as joints are concerned, the shoulder is truly remarkable. It moves in absolutely every direction. The only other joint that is even somewhat close in terms of the different types of movement is the hip. But even there, the mobility is much more limited. 

You need a lot of movement in the shoulder to perform everyday activities. The ligaments that hold the upper arm bone, the humerus, in the socket are quite loose to allow for this wide range of motion. Because they are lax, they don’t do much to hold the shoulder together. 

What really holds the shoulder together and stabilizes the joint are muscles that are referred to as the rotator cuff. There are four small muscles that run from the shoulder blade to the humerus. These muscles completely surround the humerus like a sleeve or cuff. They are very dynamic, contracting to stabilize the shoulder when needed or relaxing to allow you to move the arm freely. The movement of our shoulder is so free and easy that we often take it for granted. 

How does a shoulder “freeze“?

Frozen shoulder, also called adhesive capsulitis, usually starts with a minor injury. For example, you may jar your shoulder by tripping and breaking your fall with an outstretched arm. It may also start after an inflammatory problem, like a little tendinitis or bursitis of the shoulder. 

Because the shoulder is painful, you’ll often limit your movement or stop using your shoulder to avoid any discomfort. Although it’s important to rest your body if it’s injured, the rest period should be limited to just the first 24 to 48 hours following an injury. If you restrict your movement for any longer than that, adhesions, constricting bands of fibrous tissue, start to form within the shoulder joint.

You are always moving your shoulders, even if it’s brushing your hair or reaching behind you to close the car door. Because of this ongoing movement, adhesions don’t normally have an opportunity to develop. Limit your movement for several days, however, and this fibrous tissue starts to stick to the ligaments in your shoulder, especially in the lower part of the joint where the ligaments are most lax. 

Once these adhesions begin to form, the shoulder starts to feel stiff and uncomfortable. You’ll limit your movement in response to the pain and the reduced movement causes more stiffness. Before you know it, you’re trapped in what seems to be a vicious cycle. 

If you don’t take care of the problem immediately, it will progress from a little discomfort to severe pain that interferes with your daily activities and your sleep. It can become difficult or impossible to do simple things like brushing your hair, doing up your bra behind your back or even reaching your arm back to put it into the sleeve of your coat. 

Over time, you will be unable to lift your arm. Your shoulder, in a sense, becomes frozen, hence the name. The pain in the shoulder can be intolerable and will likely spread into your neck and arm as your body tries to compensate for the lost movement. 

If you catch the problem early, you can recover relatively quickly with some regular massage and some self-care exercises that you can do at home. Otherwise expect a lengthy and somewhat uncomfortable course of treatment to regain your normal pain-free movement. 

The conventional treatment for a severe case is manipulation under anesthetic. A surgeon will put you under and while you are asleep will force your shoulder through a full range of motion to pull apart the adhesions. Sometimes surgery is used. In either case, don’t expect a quick fix. This kind of treatment is usually followed by several months of physical therapy or massage therapy. 

For moderate cases, doctors may use oral anti-inflammatory drugs, or they may inject cortisone or anesthetic medications into your shoulder to reduce the pain and inflammation. 

Your massage therapist will typically treat frozen shoulder through a combination of massage techniques, stretching and possibly joint mobilization procedures. This will be combined with exercises that you must do between treatments. Your therapist will suggest a treatment schedule that is best for you. You’ll likely need frequent short treatments that may last for many weeks. 

An ounce of prevention …

Benjamin Franklin is noted for saying, “An ounce of prevention is worth a pound of cure.” This cliché couldn’t be any more true when it comes to frozen shoulder. To avoid the pain, disability and cost associated with treating frozen shoulder, be proactive. 

If you injure your shoulder, see your massage therapist immediately. They can help you with the problem and give you exercises to prevent frozen shoulder from developing. It’s usually minor shoulder injuries that lead to frozen shoulder, so don’t think that because it’s a small injury that it will be fine if left alone. 

If you have any shoulder pain, even minor pain that lasts for more than two days, pick up the phone and call your massage therapist. Unless you’ve seen someone with frozen shoulder, it’s hard to understand the pain and suffering you’ll save yourself. 

The frozen shoulder mimic

Here’s something that most health professionals, including your doctor, don’t likely know: Trigger points in one of the rotator cuff muscles can mimic the exact same symptoms as frozen shoulder. 

There’s a rotator cuff muscle underneath the shoulder blade (scapula) that is called subscapularis. It can develop knots or trigger points that cause symptoms that are almost exactly like symptoms of frozen shoulder. These knots refer pain into the shoulder in the same way and cause your movement to be limited in a similar pattern. 

Unlike frozen shoulder, however, these trigger points can be deactivated, sometimes very quickly. Relief can be had after only a few sessions. 

Most massage therapists are able to assess for these trigger points and help eliminate them from your muscles. So if you suspect that you are developing frozen shoulder, book an appointment with your massage therapist so they can check for this frozen shoulder copycat. 

Your therapist may do hands on work to the muscle to get rid of the knot or they may use a gentle stretch technique where they will have you first contract and then relax the muscle as they pull it into a stretched position. There are a variety of approaches that can be taken and your massage therapist will choose the most appropriate techniques for your needs. 

    Your shoulders are incredibly flexible joints that allow your arms to move through a large range of motion. They are used in almost every activity and they take a lot of punishment on a daily basis. As a result, they are prone to a wide range of injuries. It’s important to take good care of your shoulders because even small problems can quickly become debilitating if not taken care of immediately. 

The shoulder is made up of three bones. The humerus is the big bone in your upper arm. The clavicle (collar bone) attaches to your rib cage at one end and helps keep your shoulder out to the side of your body. The scapula(shoulder blade) is the third bone. Part of the scapula, the acromion, juts out and forms a roof over the top of the joint. Another part of the scapula forms a socket into which the round head of the humerus fits. 

The upper arm is held in its socket by loose ligaments and four small rotator cuffmuscles that cover the joint like a sleeve. Other back, chest and upper arm muscles help support and move the shoulder. 

There is also a fluid filled sac in the shoulder called a bursa. This bursa is like a cushion that helps prevent the tendons from rubbing against the bones. 

The shoulder is prone to a variety of problems that can give you pain and limit your range of motion. Many of these are simply caused by wear and tear. For example, a common injury is tendinitis of one of the rotator cuff muscles called the supraspinatus. Through poor posture or overuse, the tendon becomes inflamed and painful. When the bursa becomes inflamed you develop what is known as bursitis. This can be extremely painful. 

Trigger points, small knots in the muscles, are very common around the shoulder and can refer pain and tenderness into the muscles or joints. The referred pain can mimic other shoulder problems like tendinitis and frozen shoulder. 

Sprains and dislocations typically result from falls. It’s natural to reach your arm out to catch yourself when falling, but the impact can strain or tear the shoulder ligaments. If the impact is severe enough, the humerus may be knocked right out of the socket and the shoulder becomes dislocated. 

With a severe trauma, the bones may actually fracture or break. The collarbone is most likely to break although the humerus can sometimes break as well. When this happens the arm needs to be immobilized. Fractures can take up to three months to heal. 

Whenever you have a shoulder problem, you tend to limit your movement to minimize the pain. This can lead to frozen shoulder. Your shoulder becomes stiff and you quickly lose mobility. It can soon become extremely painful to lift your arm. If you develop a frozen shoulder, it will take a long time and lots of therapy to regain your normal movement. Sometimes the only option is surgery. The best medicine in this case is prevention. As soon as you develop any pain or discomfort in your shoulder, see your massage therapist immediately for assessment and treatment. Don’t risk getting this serious and debilitating shoulder condition. 

Massage therapists can help when shoulder problems occur. More importantly, they can help prevent these kinds of problems from happening in the first place. Massage therapists will evaluate your shoulder through range of motion tests and other assessment procedures. They can then give you recommendations on the best course of treatment. 

Their first priority is to make you feel more comfortable by getting rid of your pain. They can do this with specialized massage techniques. They may also use heat or hydrotherapy. To help the process along and to help prevent further problems your massage therapist can also give you exercises to help strengthen your shoulder and help maintain your mobility. 

Many massage therapists are trained to treat trigger points. As mentioned previously, these knots mimic other common shoulder conditions and are often an overlooked source of pain. Your massage therapist will be able to tell you if trigger points may be playing a role in your shoulder problem. 

To prevent shoulder problems from occurring, always practice healthy shoulder habits. 

• Maintain good posture
• Avoid excessive and repetitive use of your shoulders
• If you sit at work, take frequent breaks
• Don’t put undue stress on the shoulders with heavy knapsacks or bags
• Warm up your arms before exercising
• Consult your massage therapist or doctor if you injure or develop pain in your shoulder, even if it seems minor 
• Do any maintenance exercises prescribed by your massage therapist

If you’ve injured your shoulder, your massage therapist will likely prescribe some exercises to help you regain the strength, flexibility and range of motion in your shoulder. Below are two typical exercises given to people with shoulder injuries.