Massage News - Articles of Interest
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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:
As students head back to school, they'll be spending countless hours typing, writing, and reading. These activities can put a strain on their bodies, especially if they're not done with proper ergonomics. Here at Living Touch Massage Therapy, we believe in preventative care and want to help students and office workers avoid unnecessary joint pain. Common back-to-school issues include poor posture, such as slouching over a desk, which can lead to back pain and neck stiffness. Excessive typing or writing can result in repetitive strain injuries like carpal tunnel syndrome. To improve your ergonomics, set up your workspace properly, take regular breaks, use ergonomic tools, pay attention to your backpack, practice good posture, and consider massage therapy.  To create a comfortable and efficient workspace, it's important to pay attention to your posture and the placement of your things. Ensure your desk and chair are at the correct height so your elbows are at a 90-degree angle when typing. Position your computer monitor at eye level to reduce neck strain. Keep your keyboard and mouse close to your body to avoid reaching and straining your arms. By following these simple guidelines, you can help prevent discomfort and improve your productivity.
Take regular breaks throughout the day to avoid strain and fatigue. Get up and move around every 20-30 minutes to stretch your muscles and improve blood circulation. Give your eyes a rest by looking away from your screen every 20 minutes and focusing on a distant object. These simple breaks can make a big difference in your overall comfort and productivity. To further enhance your workspace comfort, consider using ergonomic tools and paying attention to your backpack. A keyboard wrist rest can help support your wrists and prevent strain, while a gel mouse pad can reduce pressure on your wrists. When using a backpack, choose the right size and distribute the weight evenly to avoid straining your shoulders and back. Avoid overloading your backpack by packing no more than 10-15% of your body weight. Maintaining good posture is essential for preventing strain on your back and neck. Sit up straight with your back straight and your shoulders relaxed. Avoid slouching, as it can put unnecessary strain on your spine. Keep your feet flat on the floor or use a footrest if needed to maintain proper alignment. By practicing good posture, you can reduce discomfort and improve your overall well-being. Considering Massage Therapy: Regular massage therapy can help relieve muscle tension and improve overall well-being. A massage therapist can also assess your posture and provide personalized advice on how to improve your ergonomics. By following these tips and seeking professional help at Living Touch Massage when needed, you can protect your joints and enjoy a pain-free back-to-school season. At Living Touch Massage, we know the importance of a healthy routine. Jogging and power walking are fantastic ways to get your heart rate up and burn calories, but it's crucial to prioritize proper form to avoid injury. Here are some extended tips to keep your body aligned while you hit the pavement:  Sole Support: Invest in the Right Shoes
Running and walking both put stress on your feet and ankles, which can travel up your legs and cause lower back pain. Fight back by wearing shoes specifically designed for your chosen activity. Don't skimp! Change your shoes regularly, typically every 300-500 miles for running shoes and every year for walking shoes. Consider having a separate pair specifically for your workouts. Proper footwear provides cushioning, arch support, and stability specific to the demands of jogging or power walking. Uneven Terrain? Be Mindful of the Grade When you're out jogging or power walking, pay attention to the incline of the road. It's easy to overlook, but even a slight crest can have consequences. As you walk or run on an uneven surface, one leg is often lower than the other. This can lead to imbalances in your hips, knees, and even your neck over time. To avoid these issues, prioritize flat paths whenever possible. If you must walk on an incline, try to alternate directions on your route so that each leg gets equal work on the incline and decline. Level Up Your Walk: Seek Flat Surfaces While nature trails might seem like a scenic alternative to sidewalks, they often come with uneven terrain. This can be a nice occasional change of pace, but for consistent exercise, it's generally better to stick to level surfaces like sidewalks or tracks. This will help you maintain proper form and reduce the risk of developing pain in your back, hips, and knees. Listen to Your Body: Warm Up, Cool Down, and Stretch Just like any workout, proper warm-up and cool-down are essential for jogging and power walking. Dynamic stretches like leg swings, arm circles, and lunges will prepare your muscles for movement and help prevent injuries. After your workout, dedicate time to static stretches that hold each pose for 20-30 seconds to improve flexibility and reduce muscle soreness. Form Matters: Maintain Proper Posture While you're out there, focus on maintaining good posture. Here's the key:
Don't underestimate the importance of staying hydrated! Drink plenty of water before, during, and after your workout. You may also want to consider a sports drink for longer walks or jogs, especially in hot weather. Additionally, fuel your body with a healthy snack beforehand and replenish your energy stores with a balanced meal afterward. Living Touch Massage: Here to Help You Keep Moving Whether you're a seasoned jogger or a power walking newbie, prioritizing proper form is key to preventing injuries. By following these tips and listening to your body, you can keep your walks and jogs enjoyable and pain-free. And if you do experience any discomfort, Living Touch Massage os here to help. We can provide targeted relief, identify areas of tightness that may be contributing to pain, and offer advice on how to prevent future issues. Let's keep you moving comfortably! The call of the yard beckons, promising fresh air and a sense of accomplishment. But before you dive into raking that mountain of leaves or shoveling the winter's wrath, remember: your body is not a bulldozer. Just like any physical activity, yard work demands respect for proper ergonomics, or those pesky aches and pains will be back faster than a runaway squirrel.  Ditch the Static, Embrace the Flow:
Even with the best intentions, yard work can leave your muscles feeling like battle-weary soldiers. This is where massage therapy steps in, offering sweet relief:
 The New Year is here! And with it comes the promise of reinvention. For many, that reinvention involves conquering fitness goals, often with images of intense bootcamps and marathon training flashing through our minds. But hold on! Before we dive headfirst into extreme exercise, let's consider a gentler, more sustainable approach – one that embraces slow starts, celebrates consistency, and acknowledges the changing physiology of our bodies as we age. Slow and Steady Wins the Race: Forget the crash-and-burn mentality. Ditch the pressure of instant results and embrace the wisdom of starting slow. This, especially as we get older, is crucial to prevent injuries and build a sustainable exercise routine. Begin with manageable activities you enjoy, like brisk walks, gentle yoga, or swimming. Listen to your body, respect its limitations, and gradually increase intensity and duration. Remember, a slow burn leads to a lasting fire, not a fleeting flicker. Consistency is Key, Not Intensity: It's not about how hard you push yourself one day, but about showing up for yourself consistently. Aim for shorter, regular workouts that fit seamlessly into your schedule. A 30-minute walk every day is far more effective than a single grueling session followed by weeks of inactivity. Building a consistent routine, even if it's small, forms the foundation for long-term success and avoids the discouraging yo-yo of extreme exertion. The Wise Body: Embracing Change: The harsh reality is that as we age, our metabolism slows down, muscle mass decreases, and our bones may become more brittle. This doesn't mean exercise becomes out of reach, it simply means adapting our approach! Focus on low-impact activities that strengthen muscles and bones, like strength training with lighter weights or bodyweight exercises. Balance and flexibility become increasingly important, so incorporate yoga, Pilates, or Tai Chi into your routine. Remember, exercise isn't a battle against age, it's a conversation you have with your changing body, one filled with respect and understanding. The Magic of Movement: Beyond the physical benefits, exercise reduces stress and anxiety, boosts mood, and improves cognitive function. As we age, these benefits become even more crucial. Regular physical activity can help combat age-related cognitive decline and keep our minds sharp and vibrant. The endorphin rush after a workout is a natural mood booster, and the sense of accomplishment can work wonders for our self-esteem. Fueling the Journey: Remember, exercise is just one piece of the puzzle. Nourishing your body with healthy foods becomes even more important as we age. Choose whole grains, lean protein, colorful fruits, and vegetables to provide your body with the nutrients it needs to thrive. Stay hydrated with water and limit sugary drinks. This fuels your workouts, aids recovery, and supports overall health. Taking Care: Massage can also be an integral part of your 2024 fitness journey. Perhaps aches and pains are part of why you haven’t taken any exercise in recent years. Or your new found love of exercise has you aching in places that you didn’t know could ache! Whatever your situation, therapeutic massage can alleviate those pains, and keep your body in proper working order. Listen to the Whisper, Not the Roar: So, this New Year, let's ditch the pressure cooker and embrace the simmering pot. Start slow, be consistent, listen to your body, and celebrate the joy of movement in all its forms. Remember, age is just a number, and our bodies are capable of amazing things. Let's make exercise a conversation, not a competition, and watch as our confidence grows, our minds sharpen, and our spirits soar on this slow-burn journey to a healthier, happier you. What to look forward to in 2024 from our blog:
In 2024, we're taking back control of our posture and productivity with a year-long journey into the world of everyday ergonomics. Are you tired of aching backs, sore necks, and that nagging feeling your computer chair is causing it all? Check back monthly for a year of tips, tricks, and hacks to transform your home, office, and even your grocery run into ergonomic perfection! If you are a working person in 2023, you know that productivity is king in many facets of life. Your boss expects increases in productivity, and often we project high productivity within our personal lives when it comes to maintaining our social life, homes, families, etc. With all of the demands of everyday life, a person can begin to feel overwhelmed, and burnout can occure. The solution to this is very simple, but for many, it doesn’t seem possible. That solution is rest. While the question of productivity vs rest came to light during the madness of 2020, it has been something bubbling up for a couple decades now. It’s almost become a question of “does taking time to rest make you a lazy person?” Our answer is no. You are a living breathing entity. Our bodies are not made to be worked to the bone day in and day out. It’s essential for not only our physical health, but our mental health, to be able to sit back and rest. Rest your body. Rest your mind. You are not a robot.  Why has rest become seen as a sign of weakness or laziness? We live in a productivity obsessed culture. Taking breaks can make one feel lazy or immoral because that is valuable time that we could be dedicating to output. In fact, most people directly link their output or productivity to their worth as a person. If you think about a day where you have nailed a presentation, closed a big deal, or made a really good proposal, you feel like you’re on top of the world. You have that sense that you’re a person of value, and worthy of your keep. On the other hand, days when you feel sluggish, your output may not be as high, and you can start to wonder why your boss keeps you around or that you’re just not good at whatever it is you do. So you end up pushing through those days to reinforce that you are valuable. This can become a toxic cycle if gone unchecked, and can lead to a decline, not of quantity, but the quality of your work. Your brain is a muscle
If you’ve ever been to the gym, you know that between each workout, and even between each set within a workout, you need to plan time to rest that targeted muscle group. Biologically, it is essential to get the results you want. If you don’t take these breaks, your muscles deplete and you can’t eek out another rep. Your brain is no different. When you mentally extend yourself, your brain begins to slow down, and doesn’t make connections as easily as when it is “working fresh”. At this point, your work or your relationships begin to suffer. Just because you're producing, doesn’t mean you’re fully present, and it doesn’t mean what you’re producing is at a standard that is worthwhile. Rest is essential to your brain so it can function properly. It’s time to reframe the need for rest. It is not taking away productivity. It is enhancing your productivity! Whether your version of rest is a nap, a walk, taking a bath, reading a book or our personal favorite, Getting a massage; they are all in service to improved health, creativity and productivity. After all, even God took a day to rest! Not only does springtime thaw the earth around us, but it also thaws our bodies. The changing of seasons can bring out unique aches and pains. This transition between seasons is a good time to add massage into your self care routine. A deep tissue massage combines deeper pressure massage techniques for health improvement, easing any muscle discomfort you may be experiencing.
We’re always told to lift with our legs and not our back. Lifting with our legs helps lessen the strain on our back. However, lifting isn’t the only time we can work on minimizing the strain on our back. In our day-to-day lives, we need to be more aware of our body positioning. Just like Barbie, if we keep our backs straight and work on bending at the pelvis, we can improve our back pain.  We’ve all heard the phrase “no pain, no gain,” but is it the best advice to follow when it comes to our bodies? Originating in the 1980s as an exercise motto, it promised greater rewards for the price of hard, and even painful work. Under this conception competitive professionals, such as athletes, are required to endure pain (physical suffering) to achieve professional excellence. Medical experts agree that this philosophy is wrong for exercise and may have prompted the use of steroids in order to enhance performance. Thank goodness we’ve learned a lot more about our bodies over the last 30-40 years.   It is important be healthy and take care of your body. Two things most people think of when discussing a healthy lifestyle is their diet and fitness routine. These things are both important parts of living a healthy life, but how does massage fit in?
If you plan on getting a massage pre-workout, it is suggested that you go for a light massage. A light massage helps warm up the muscles and makes them more flexible. However, if you plan on working out after a deep tissue massage, you might want to think again. This can lead to increased soreness, and it can inhibit the effectiveness of the tissue work done during your massage. There are five major benefits to post-workout massages: |
