Massage News - Articles of Interest
 The leaves have changed and some have already begun to fall, which means the dread of the days becoming shorter and the nights getting longer is arriving. For some, this change is just an inconvenience. For others, it is the marker of a bigger struggle: the challenge of getting restful sleep. As the daylight dwindles, melatonin is naturally produced in our bodies. This hormone regulates sleep! However, this release usually isn’t enough to counteract the disruptive effects of reduced light exposure, changes in routine, or increased stress. These disturbances can cause frequent waking, trouble falling asleep, and even a pervasive sense of fatigue after a night's sleep. As the nights get longer, don’t underestimate the power of a massage and what it can do to benefit your sleep schedule! It’s more than just relaxing, which may be a selling point on its own, but it has real physiological and psychological benefits! There is a complex series of physiological responses that occur when a therapist is massaging those muscles, and they directly correlate with sleep. One of the ways that massage improves sleep is that it stimulates the parasympathetic nervous system, which is our system that helps us rest as well as regulates our fight-or-flight response. When the parasympathetic system is activated, our heart rate slows, blood pressure decreases, and our breathing deepens and becomes more regular. When the shift from a state of heightened alert to one that is calm and relaxed is vital for preparing the body for sleep. When you feel that wave of relaxation during a massage, that’s the parasympathetic system at work! Massage also directly impacts our neurochemical balance. Massage has been shown to increase the production of serotonin, which is the neurotransmitter crucial for the feelings of well-being and happiness. Serotonin also is the hormone that our bodies rely on to signal sleep. As you unwind on the massage table, you may notice a natural boost that makes you feel content and perhaps even sleepy. Plus, massage reduces cortisol levels, which is the body’s primary stress hormone. When you have high cortisol levels, you typically have trouble sleeping due to insomnia or disrupted sleep patterns. Lowering those cortisol levels with massage helps quiet the mind, making the transition to sleep smoother and more effective With the days growing shorter and the nights getting longer, there can be a negative impact on your mental health as well. Feelings of sadness, anxiety, and even seasonal depression are normal feelings, but it is important to be aware of it and get help if you need it. Sometimes the therapeutic touch of a massage can give a sense of comfort and soothing when having feelings like this, and helps you detach and disconnect from your thoughts. This can be a powerful antidote to the mental unrest that leads to sleepless nights. The sense of peace that extends long after a session can significantly reduce feelings of isolation and stress, which allows for your body to fully rest. As the sun sets earlier and earlier, it is also important to establish a consistent pre-sleep routine. Incorporating a regular massage into this routine is a great way to ensure your mind is calm and body is relaxed. The shift in physiological and psychological states due to a massage sets the perfect foundation for nights of restorative sleep. Whether you are or are not struggling with the change of seasons, massage is a great thing to consider when wanting sleep that will improve your quality of life. It’s an investment into your well-being; proving your body and mind with relaxation and support. Don’t let your sleep schedule change along with the season, embrace the change and allow massage to give your comfort and balance. The holistic approach of a massage improves your overall well-being psychologically and physiologically. Book today to get the most out of sleep, your body and mind will thank you.
 Have you heard of a Myofascial Release? If you haven’t, you are missing peak body performance! Underneath the surface of your skin is the fascial system. This system plays a vital part in our movement and overall well-being. When this system becomes tight or damaged, it can lead to pain, stiffness, and dysfunction. Yep - the pain you have been experiencing is due to a restricted fascial system! Myofascial Release is the massage that can take this pain away. What Is Myofascial Release Anyways? While we offer it at Living Touch, it is different from traditional massage techniques. Instead of kneading and rubbing muscles, you have to directly target the fascia itself. To do this, it is a gentle yet steady pressure applied to the areas of tightness/restriction, which allows the tissue to release. During this process, the release works on the relationship between the muscles and the fascial around them. The fascial can harden due to physical or emotional trauma, inflammation, or repetitive strain, which then hardens and dehydrates. These restrictions can put a lot of pressure on sensitive areas like nerves, blood vessels, and muscles. Conventional medical diagnosis can miss typical symptoms of this occurring. A trained Myofascial Release therapist will be able to locate these restrictions by gently feeling for areas of tightness or immobility with their hands. Once a restriction is identified, the sustained pressure is applied in the direction of the restriction. This allows for the viscous ground substance within the fascia to become fluid, which reorganizes and lengthens. The amount of time pressure is applied varies, as it depends on how long it takes for the tissue to naturally unwind and release. So What Are The Benefits? Prepare to be amazed. Not only will you get pain relief in that area, but your entire body will thank you!
What To Do Next: Book your myofascial release with Living Touch! It is safe for people of all ages and conditions, as it is a gentle pressure. If you feel like you have tried “everything” but myofascial release, it is time to give this a try! Restore your body’s natural function with this holistic technique.
 If you are new to massages, or even have been getting them for years, sometimes it can be intimidating or hard to communicate your needs. Here at Living Touch Massage, we prioritize YOU, whether it’s your 1st time or your 53rd. Here is a breakdown of what we do to make your experience healing, rejuvenating, and relaxing. Before Your Massage: We want to make sure that we have clear communication about what the massage will entail and what the goal is. Is this massage for pain relief, and if so, where? Are there any areas to avoid? What is your pressure preference? Do you want a light, relaxing experience? These are all things that we want to know to begin with so there is little room for pain or discomfort, and eliminates any miscommunication. Every appointment begins with this assessment, then we follow with a customized plan of what the massage length will be and techniques that will be used. We book appointments two hours apart always so there is always time to discuss, whether you booked an hour or hour and a half appointment. You get our undivided attention, and our priority is you. During Your Massage: Expect a secure, inviting, and calm environment. Be prepared for some discomfort, especially if it is a deep tissue massage. However, there should not be severe pain. If it ever gets too much for you, do not hesitate to say something. Massages do not need to be painful to be successful. We want to work with your body, not against it! If you have any other questions, concerns, or comments about anything, we are here to help and discuss. During your session, it is important to breathe deeply and allow your muscles to relax. When you tense up, you aren’t going to get optimal results. Focus on how the touch feels, how your body feels, and allow yourself that time for you. After Your Massage: Rest and take it easy. Your muscles will likely be sore, and you will be dehydrated. Make sure to drink plenty of water after, as it helps flush out the toxins that were released. Allow yourself to relax and enjoy the benefits. Reduced stress and anxiety, increased joint flexibility, improved blood circulation, improved posture, and promoting better sleep are all just some of the benefits that will come your way after a massage. It may take a few sessions for some of the benefits, so it is important to try to attain a regular massage schedule. Getting a massage is a wonderful way to treat yourself and your body to a relaxing, rejuvenating time. If you haven’t gotten one before, or it’s been a while, or even if you’ve been going and don’t feel like you’ve been getting the most out of the experience, it can be intimidating or unnerving to learn more. We hope this little guide will help you get the best results, the Living Touch way! Have more questions? Don’t hesitate to reach out. Ready to get a massage? Book now!
 Can you believe it is July already? The warm weather has taken over up here and it is amazing. The sun beating down, a light breeze here and there, and having green grass between your toes is just the best feeling. Whether your down time is spent catching rays on the shore of Lake Bemidji, laying in the shade in a hammock, running around with the kids and a soccer ball - or getting a massage, it is important to make sure that you take care of your body. Summer brings a whole new array of activities, and sometimes the body just can’t keep up. Here are a few ergonomic tips for Minnesotan’s favorite activities: Fishing Is it really a Minnesota summer without fishing? With long days sitting on the boat or on shore, fishing is a lot of people’s favorite relaxing activity. However, there are some ergonomics that are important to keep in mind when trying to hook the biggest fish.
Camping There’s so many beautiful places to enjoy camping in Minnesota and beyond, but it is important to remember not to go too wild. Avoid strain and make mindful movements when setting up camp.
Volleyball Bump, set, spike! Pass on diving for the ball this summer, your body will thank you. Volleyball brings dynamic movements that your body just might not be ready for or accommodating to.
Swimming While swimming is considered low-impact, it is important to still pay attention to the movements and how it affects your body!
Golfing We’ve all heard those horror stories of those who threw out their back on that first swing of the golfing season. Let’s avoid that and follow simple ergonomics!
Summer in Minnesota is off to a hot start! Don’t miss your favorite activities due to pain! Schedule your massage today.
 The sun is out and it is warm! Now that summertime is here, I’m sure the thought of getting sunscreen (if you haven’t already) is in your mind. Taking care of your skin is very important, as it is the biggest organ of the body! It's constantly working to shield us from the environment, regulate temperature, and eliminate waste - so it deserves some love. But did you know that massages have a lot of benefits for the skin? Incorporating regular massages into your wellness routine could be the secret you’ve been searching for to achieve a radiant complexion. Let’s talk about it! 1. Increases Circulation Enjoy more moisturized, glowing skin thanks to massage. The pressure from a massage can stimulate the receptors and increase the temperature of muscle tissues. This allows for blood vessels to dilate and cause more blood flow. Not only does this increase the flow of oxygen, but it can reduce lines, wrinkles, and dark circles around the eyes. This increased circulation can also boost muscle thickness and heal scars. 2. Skin Detoxification The summer heat brings sweat, dirt, and oil build-up! Personal hygiene is important with the warm weather, but sometimes it all doesn’t disappear. Getting a massage allows for build-up to escape out of pores. It gives a nice exfoliation of the skin, removing the dead skin cells that are lingering. The natural cleansing process and a massage go hand-in-hand! Below the skin’s surface, the lymphatic system is hard at work. Getting rid of the waste that goes into your skin will keep your face youthful, clean, with reduced puffiness. 3. Heals and Regenerates Massages are not only healing to the mind, but to your skin too! When you get a massage, collagen production gets stimulated. Collagen is the main protein in the skin. So with increased collagen production, your skin can heal and regenerate faster and safer than with harsh chemicals. Plus, getting a massage promotes better sleep. When you don’t sleep well, your skin doesn’t repair itself. When you get a relaxing massage, you are setting yourself up for top-tier rejuvenation. 4. Removes Skin Impurities Like stated above, with increased circulation and collagen, your skin can heal and regenerate faster. Reduced lines, wrinkles, dark circles, acne, and other skin imperfections can be reduced and removed. Reducing the muscle tension and pain by stimulating relaxation and healing in the body is another factor that massage can influence to reduce lines and wrinkles. 5. Tighten Skin After Weight Loss This one may really surprise you. Getting a massage after losing weight can help tighten the elasticity of your skin by allowing nutrients to refresh the skin. With the dead skin cells getting removed, opening of the pores, your skin can breathe and regenerate. Massage can improve elasticity and reduce the appearance of sagging, and can contribute to a more lifted and sculpted look. Most people know the typical benefits of a massage, like relaxation or better sleep quality, but did you know these skin massage benefits? There are countless ways that massage benefits you, in ways that you might not even see right away. From boosting circulation and aiding lymphatic drainage to reducing stress, massage offers a holistic approach to achieving a healthy and radiant complexion. So, the next time you book a massage, remember that you're not just treating your muscles – you're also giving your skin a much-deserved dose of nourishment and rejuvenation. It's a truly skin-deep approach to beauty and well-being. Don’t let sunscreen be the only way you’re taking care of your skin this summer! Book a massage today.
 It’s that time of year again - spring cleaning! For some it is a great time to refresh and start off the warm weather. For others, it is a time filled with anxiety and feeling overwhelmed. Whether you feel great or terrible about this time, it is important to treat your body with kindness and listen to these ergonomic tips! Postures There’s no surprise that posture plays a huge role in spring cleaning. Bending over, kneeling, reaching above your head, and lifting are just a few examples of the many different positions your body is going to be in when cleaning and organizing. When bending over and lifting, make sure to hinge at the hips and knees and keep your back straight. Especially when lifting, make sure that you are lifting with your knees and not your back. Also hold the item as close to your torso as possible, this allows for your back to not take the brunt of the work. Do not twist when bending as it can strain your back. If you’ve ever knelt for a long period of time, you know that it can get painful! It is not recommended to kneel for extended periods as it places pressure on the knee joints, blood circulation, and can cause muscle strain. If possible, use knee pads and change positions frequently. When reaching above your head, it can be dangerous for your shoulders. To reduce hazards, try to get as close to the object beforehand (by using a step stool or ladder) and try to not raise your arms higher than 90 degrees. Maintain a neutral spine and do not reach for/put up something that is heavier than you can casually lift. Pace It is easy to work ahead and try to get things done as quickly as possible, however, it is not easy on the body to do this. Take your time, if anything, this will make sure you don’t miss a speck of dust! Taking your time will ensure that you don’t miss your body’s cues of overworking or injury. Taking a few seconds to stretch your arms, legs, hands, neck, and back will make sure that they don’t tense up. Avoid doing too much at once, and not doing the same type of projects at the same time. Switching up activities gives your body a break. Tools We all have particular favorites of cleaning tools, but are they the right ones for your body? Heavy vacuum cleaners and short brooms and mops are not ideal for your body, as you have to lean, push, and awkwardly move to cause potential strain on your body. To ensure proper body ergonomics, vacuums should be lightweight and have adjustable handles and attachments. Mops should also be lightweight. Dusters and scrub brushes should have extendable handles to avoid bending and reaching. Consider getting a dustpan with a handle so you don’t have to bend over. Don’t forget about skin health! A lot of chemicals that are used for spring cleaning are extremely damaging to the skin. Consider using more natural products, or at least wear gloves and long sleeves to avoid contact with those chemicals. Take Care of You Spring cleaning, while refreshing, can be physically demanding. It's crucial to prioritize self-care to ensure your body stays fresh, too! After a long day of decluttering and scrubbing, treat yourself to a massage. This can help alleviate tension, reduce soreness, and promote relaxation. Consider it spring cleaning for the body! Ready to take on the cleaning and prep for summer? Contact us to book your massage today!
Spring is back! The air is fresh, the snow is melting, and soon the Minnesota greenery will be among us. I don’t know about you, but I can’t wait! With the warmer weather, now we can do more of the activities that have been buried under the snow like hiking, gardening, outdoor walks, biking, going on a picnic and more.  When we don’t do activities for a long time, it can be a little bit of a shock when our bodies can’t keep up back where we left off. That’s why we are here to remind you that massages can help get your body back to moving and rejuvenate after a bit of a winter hibernation.
Stretching - After being idle in the winter, feeling stiff is going to be a common problem. Before engaging in physical activity, you should always stretch (even if it is an activity you do often). You should also stretch after that activity, as it can keep your muscles loosened and flexible. Make sure you keep proper breathing and focus on the muscle(s) you are stretching are key to making sure you don’t strain yourself during this. Pairing stretching and massage can be a great combination that relieves soreness and tension. Pain After Over-Exterting Yourself - If you thought you could go on a 3-mile hike after “hibernating” for months, how are you feeling now? Most people will not feel the best. Even after stretching, injuries or over-exertion can happen. Getting a massage after over-exertion can allow for quicker recovery. Decreased muscle stiffness, decreased joint inflammation, improved flexibility, and overall less pain and soreness are all ways that massage can help your body restore itself. Anxiety - A little stressed out about all the spring cleaning you have to do? Don’t worry, we get it. Take a breath, and come get a massage! A massage can reduce stress hormones and improve your mood. Our massage services will be catered to exactly what you need, and we can ensure a rejuvenating experience that will make you feel ready to tackle those spring projects. Daylight Savings - Even though we lost an hour of sleep in March, we are getting more and more sunshine into the evening. This can bring increased energy, increased feeling of wellness, and improved mood. There’s no mystery between the correlation. Being able to enjoy more of our day, and have warmer weather, pairing it with a massage is the ultimate way to really soak in the greatness. Allergies - Spring allergies don’t come to play. The snow melting brings mold, and the pollen coming out to boost the ecosystem can cause quite the allergies. While massages don’t get rid of them, it can definitely help reduce your symptoms. Massages can reduce inflammation, allow decongestion and lymph drainage, and improve sleep quality. Fresh Start - Soon the flowers will bloom, and so will you! Getting a massage will rejuvenate your physical and mental well-being for the fresh start of the springtime. Relax, allow growth, and feel brand-new with a massage! There are so many activities and new beginnings that spring brings, and we want you to feel ready to tackle them all. A massage can help you shed the winter sluggishness and be at your full-potential. Book your massage today so you can welcome and embrace this new season! In the world of massage, there can be a lot of misinformation and myths that spread. From what the best type of massage is to whether it is actually damaging to the body, it’s time for these myths to be debunked! These misconceptions can prevent people from experiencing the true benefits of massage therapy, or even worse, lead them to make harmful decisions about their health. By understanding the truth about massage, you can unlock its potential to reduce stress, relieve pain, and improve overall well-being.  Myth 1: Massages Are Only For Relaxation.
Starting out with a simple, and more obvious, one. No, massages are not only for relaxation. There are many different forms of massage that are for pain relief, restoration, and more - not just to relax. Although, a nice relaxing massage is just what the body needs! The two main goals of a massage are to feel relief from pain and to feel relaxation. Myth 2: An Effective Massage Has To Be Painful. Massages can provide discomfort, but they do not have to be (and should not be overly painful). We don’t want your body to be in pain. Some massage types can lead to more discomfort than others, but communicate with your therapist your comfort levels so that you can get the most out of your massage. Remember, the main goals of massage are to feel relief from pain and to feel relaxation. Being in pain does not achieve either of these goals. Myth 3: You Can’t Interrupt a Therapist During a Session. This is completely false. Please speak up if you are uncomfortable or in overwhelming pain, or want more pressure! We want to know, and we can make adjustments accordingly to your body’s needs. Your comfort and satisfaction is key for a massage to have optimal benefits. Also, don’t feel obligated to stay quiet - if you want to chat or ask questions, go for it. You won’t offend us either way! Myth 4: Massage Therapy Only Affects the Muscles. False, false, false! There are so many different aspects of massages that affect more than just the muscles. For one, it stimulates the lymphatic system and enhances flow. It also improves blood circulation, improves range of motion, improves mood and energy, improves the immune system, and reduces stress and anxiety. Myth 5: Massage is a Scam. Self-care should never be a scam. Taking care of your body, mentally and physically, is important and should be a priority. There are aspects to massage that some may not care for, like spa-treatments, while others may love them. It is all about what works for you! There are real benefits to massage, and at Living Touch Massage, we provide those benefits to you. Myth 6: Getting a Massage While Pregnant is Dangerous. There are so many benefits to getting a massage while pregnant! To name a few: reduces stress, relieves pain, promotes better quality of sleep, and alleviates swelling. Prenatal massages are actually one of our specialities. We have specially designed pregnancy cushions so that expecting mothers can lie face down. We recommend getting approval from your doctor before your prenatal massage, especially during early pregnancy. Did any of these debunked myths shock you? It is important to do your own research on topics regarding your health and self-care, and we encourage you to take initiative in those aspects. Massage is a wonderful way to take care of yourself and allow yourself to heal, naturally. Allow us to take care of you. Contact us today to get your massage booked! Well folks, we are in the thick of it. Minnesota’s winter is in full swing. While it may be almost spring time, us Northerners know not to be too hopeful for warm weather to come early and stay. We all get a case of the blues being in this frozen tundra, but there actually is a condition called SAD, Seasonal Affective Disorder, that can influence someone’s quality of life.  Seasonal Affective Disorder is a type of depression that happens during different seasons of the year, commonly fall and winter. The science behind it says that it is caused by a chemical reaction in the brain, due to less sunlight. Without the sunlight, your body is lacking vitamin D and serotonin. According to Mayo Clinic, some common symptoms of SAD are feeling sad and/or hopeless, sleeping more than usual or having trouble waking up, feeling tired, overeating, and socially withdrawing. If you are feeling these symptoms, talk to your doctor. Massage has been proven to help reduce symptoms of seasonal depression, and there are other benefits as well. Massage can counteract those physiological mood factors that come with SAD. It reduces anxiety and depression symptoms, as well as the hormones that cause anxiety. It decreases your heart rate and blood pressure. It also has been proven to lower cortisol, and releases serotonin. Massage also improves sleep and strengthens your body-mind connection. All of these factors are key to ease SAD symptoms. A few other ways to ease symptoms of SAD:
A good stretch is a hug for your muscles! Don’t you just love a good stretch? Stretching and a therapeutic massage by a seasoned professional go hand-in-hand. It is important to recognize how they both improve your relationship with your body and its functions. There are so many benefits to stretching. Improving flexibility, reducing muscle soreness, increasing energy, and reducing risk of injury are just a few! It’s critical to keep those muscles loose and mobile for your body’s health.  Whether you’re the type to run a marathon or lounge on the couch–stretching is crucial. It’s important to always stay relaxed, no matter the activity. Listen to your body, if you are feeling discomfort take a moment to readjust. Doing some of these exercises multiple times per day will not only improve your physical fitness, but your mental well being. Pushing yourself to do stretches is not going to do your body any good, it could just cause more pain and problems. So always pay attention to what it is telling you. Here is a list of stretches that have been proven to increase mobility and ergonomics: Neck
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Remember to take care of yourself, your body deserves it! Implementing these stretches into your daily routine, along with getting a massage is the perfect way to promote healing and rejuvenate your muscles. Contact us today to get your personalized, professional massage! |
