I'm reading a book about shoulder injury prevention and pain management called Frame Work for the Shoulder by Nicholas A. DiNubile, MD, and one of the concepts he presents in relation to injury prevention is lingering in my mind. I have to share it because I know - from personal experience through my own body and through those of my massage clients - our society regularly forgets when it comes to our whole heath. Here's your reminder!
A Quote to Live By
It ain't the years. It's the miles.
If the meaning is not clear, here's what you should take away from this quotable. Your age is relative to the damage you've inflicted on yourself during those years of living.
For example, if you played years of rough high school and college football and wonder why your you ache at 30 years old more than your piccolo toting counterpart in the marching band aches, it's the miles. As the big, tough jock, you put more wear and tear on your body than the band nerd (whose sideline smarts I'm sure you are really aching for right now, literally).
Don't you wish your momma had warned you? Maybe not. Regardless, this high-mileage body is the one you are going to have to work with until...you don't have to work with one at all anymore, if you know what I mean.
What Does This Mean For Your Body Today...and Tomorrow?
Age does still matter, really. Whether you were the jock or the band nerd, you are aging - period. The jock may need to be more aware of sport-related injuries to certain joints, but balance is important to each one of us. Be aware of where your body has been, and where you want it to be at 60.
For example, jocks, if you feel stiff in the shoulders from years of throwing long passes, make sure you manage flexibility and use weight training to keep your shoulder muscles balanced.
Even picolo toting can be wearing. Do your shoulders pull forward from holding your arms in front of you - be it a child, a steering wheel, computer keyboard or still the piccolo - be sure to manage your posture, stretch your pectoral muscles (those are your chest muscles, people) and strengthen your upper back.
Don't Forget to Balance
And remember, as you add mileage to your body - at any age - you'll be dealing with it later. I spent years dancing. Ouch! My knees are well on their way out. At 30, if I sit on my knees too long, I need a squirt of WD-40 to get up off of them, and I didn't go running head first into another human being on a football field. Yoga helps. So does knowing my limits.
Be gentle when you can, be intentional about what you do and balance it all out with flexibility, weight and cardiovascular training as needed. You'll survive.
According to Associated Bodywork and Massage Professionals (ABMP) there are more than 250 recognized types of massage available to massage clients today. Choosing the right therapeutic touch for you can be confusing! And if you start adding foreign objects like hot rocks into the mix, it's no wonder.
What is Hot Stone Massage?
Hot stones have been tools for therapeutic touch for ancient peoples all over the world. In the Americas, Native Americans warmed hot stones warmed by a fire and placed them on the body to treat aching muscles.
This massage technique was revived by Mary Nelson of Tucson, Arizona. Her style of Hot Stone Massage, trademarked LaStone Therapy, includes a Native American spiritual component and requires training and certification.
Many massage establishments offer Hot Stone Massage and nearly all have a different approach to this type of massage. For example, some spas will use oils and some will use lotion. You may have a massage therapist who will use only hot stones and another who will alternate with cooler stones. The numer of stones and their placement on the body will also vary greatly.
Tell Me More About These Rocks...
Basalt stones are the most common rocks used in a Hot Stone Massage. Either naturally polished by the world's oceans or polished to a smooth surface by man, these lava rocks are is ideal because they retain heat for an extended period of time. If your pounding head or aching muscles really need ice, marble is the best for a cold stone massage.
Before your appointment, the basalt stones will be heated to 120-150 degrees. Sound hot? It is. But the temperature is carefully monitored. The massage therapist will also allow some of this heat to disipate in her hands and over the larger muscle groups before placing the stones on your skin, so you will not burn.
Your massage therapist will use stones of varying shapes and sizes. Large stones are used on the large muscles and smaller ones on smaller muscles. Larger stones hold more heat and are often placed along the spine, palms of the hands and sole of each foot after the therapist is done with them for warmth.
Many massage therapists believe that the stones, being from nature itself, have an energetic charge that needs to be maintained by placing them in a spiral pattern or placing them in a full moon periodically. No joke!
Don't like the rocks? Steamed towels and hot packs are another way to get heat during your massage session.
Why is Hot Stone Massage More Expensive?
Hot Stone Massage usually costs between $125-$150 and may be higher at a resort or hotel spa. The general rule of thumb is $30 more than a Swedish Massage per hour.
Hot Stone Massage is more expensive than a basic Swedish Massage because it requires more preparation, clean-up and time. Hot Stone Massages also usually run longer - often 90 minutes. Some massage chains like Massage Heights consider the use of hot stones during a massage an "add on" service to a regular Swedish Massage and will add $20+ dollars to their base price.
Is a Hot Stone Massage Right For Me?
If you have diabetes, high blood pressure, heart disease, are pregnant or are taking blood-thinning medication, you should use extreme caution when receiving Hot Stone Massage. Some massage therapists will not work on you if you fall into any of these categories, and some may just use reduced heat or change the placement of the stones. Try a Cold Stone Massage if you have a sunburn.
Watch a Hot Stone Massage
Possibly the best way to learn about hot stone massage - second to actually getting one, of course - is to watch a video of a really smart massage therapist performing and explaining this type of massage. Check it out.
Valentine's Day is a great time to try a Hot Stone Massage. Mention this article in the month of February and receive 50 off a 60-minute service.
The Valentine' Day specials are here. Actually, they've been here on Facebook, so if you're not a fan and missed the buzz - get with and "like us" now. And if you're panicked because you missed the Facebook promo, and there are only a few days before the holiday of love, stop that! These offers are good through the end of February.
How will you tell your Valentine you love her? Be a sweetie and save 50% Hot Stone Massage for in the month of February. Availability limited. Learn more about Hot Stone Massage >>>
Looking for a way to bond over the holiday of love? Schedule a Private Couples Massage Class to learn how to massage your honey bunny and vice versa! Get more info about Couples Massage by You >>>
Massage appointment availability is limited, so start making arrangements now! Happy love day!
In an effort to get more "play in my day," I dropped into a Mixed Level Silks class at Sky Candy on Friday. And, yes, I did the splits (image pictured). But if you can't do the splits, don't worry - there is plenty to learn.
Am I crazy? My mother thinks so.
How to Get Play in Your Day
Sky Candy recommends first-timers try the Intro to Aerial Skills class, which is NOT what I did, so you'll an opportunity to try out various apparatuses. This allows you to see where your strength, flexibility and body awareness levels are.
Drop-in classes and private lessons are available for those of us with weird schedules. While I don't recommend it and would do it differently if I could, my instructor was very accomodating.
Next Steps for Flying High
Once you get good advice from your instructor about next steps in pursuing your "aerial arts career" aka "play in your day," you'll have the option to take drop-in classes for $20/pop or $100 for a six-week intro class. Private lessons are also an option. Wear stretchy, tight-fitting clothes. You will be barefoot.
And no, you will not be swinging around fifty feet off the floor on your first day of class like the ladies you see at the circus. I think I was maybe 3 feet off the ground at the best - that's all you need for the spits, trust me.
Fun, yes - but as a workout, this all things aerial are phenomenal. The silks class I took incorporated flexibility and strength ton the nth degree. P90x this! My arms and abs were screaming for a couple of days.
How many people do you know who can say they've done this? Give it a try!
(Rates and class options are accurate only at the time of this article. Please check Sky Candy's sites for current rates and class availability.)
One of the most common anxieties experienced by the client who comes in for their first massage is about their body. The comments start right before or right as she gets on the massage table. She hates her feet or is out of shape. She has a zit or has not shaved. I hate my body!
Self-consciousness is not only specific to women. Men suffer, too. Sometimes the anxiety and resulting self-consciousness is enough to keep the client from enjoying their first massage at all. These clients are tense and flinch, and often times may never get another massage.
Is this you? If it is, as a massage therapist I can assure you of two things: one, you are not alone in how you feel about certain parts of your body; and two, your massage therapist has seen it all.
We have seen clients with feet you would think are bad and worse. We have seen clients with acne and worked on overweight clients. We perform massage therapy on hairy men all the time, so your unshaved legs are no problem. And all of these clients have one thing in common. All of them worry about their bodies. Just like you.
If that doesn’t make you feel better, understanding certain basic aspects of massage therapy will help you relax during your first massage.
- Your therapist won’t see your body – or not all of it at once, anyway. During your massage, your therapist will only see one part of your body at a time. How? It’s called draping. All professional massage therapists will have you get under a sheet when you get on the massage table. This sheet will stay on top of you as the therapist works around your body, massaging each part, one at a time. If you feel too exposed during a session, speak up immediately.
- Don’t get naked! Plenty of massage clients – especially first-timers – leave their underwear on during a session. I had a client who left his briefs on for a year during a monthly full body massage. Almost a year to the date, they came off and have never gone back on again. Women on their menstrual cycle often leave their panties on. Massage therapists are not at all surprised by underwear, and most of us can work around the garment just fine.
- Just don’t go there. Did you don’t have to have every part of your body massaged? A professional massage therapist will ask you to complete an intake form when you arrive for your first massage. This form asks for your contact information, medical conditions and massage preferences - including what parts of your body you want touched. Don’t want your therapist to work your abdomen because you feel fat that day? Don’t check the box labeled abdomen.
- Skip Swedish. Swedish is the most common massage modality performed in spas, but it’s not the only type of massage. Several massage modalities are performed with the client completely clothed. Look into Asian Bodywork techniques like Thai massage or advanced modalities like Zero Balancing to determine whether those types of massage will provide you with a better experience for your first massage.
People are self-conscious about their bodies for a number reasons. You are not alone in feeling that way. But being self-conscious should never keep you from the benefits massage therapy can provide you.
Article from Natural Standard, December 2011
Massage therapy may improve lung function for children with asthma, according to a new study.
Numerous theories exist on how massage therapy may be beneficial, although there is limited research on the mechanism of action. There is promising preliminary evidence that suggests massage therapy may be beneficial to the lung function of children with asthma; however, data are not conclusive.
In a new study, 60 children with asthma were randomly assigned to receive 20 minutes of massage therapy from their parents at home for five weeks in addition to standard asthma care, or to a control group of only standard care. Several lung function tests, including spirometry, which measures the volume of air that can be inhaled or exhaled, forced expiratory flow in one second, which is the speed of air coming out of the lung, were performed on the first and last day of treatment.
The researchers found that at the end of the study, forced expiratory flow was significantly higher for children in the massage therapy group when compared to the control group. There was also a significant improvement in the forced respiratory flow to forced vital capacity (volume of air that can be forced out after full inspiration) ratio. No significant improvements were found for other lung function tests, including the peak expiratory flow.
The authors concluded that massage therapy may improve lung function for children with asthma. However, further well-designed studies are necessary to confirm these findings.
For more information about integrative therapies for asthma, please visit Natural Standard'sComparative Effectiveness Database.
To comment on this story, please visit Natural Standard's blog.
References
Abdel Fattah M, Hamdy B. Pulmonary functions of children with asthma improve following massage therapy. J Altern Complement Med. 2011 Nov;17(11):1065-8. View Abstract Natural Standard: The Authority on Integrative Medicine. www.naturalstandard.com
The information in this brief report is intended for informational purposes only, and is meant to help users better understand health concerns. This information should not be interpreted as specific medical advice. Users should consult with a qualified healthcare provider for specific questions regarding therapies, diagnosis and/or health conditions, prior to making therapeutic decisions. Copyright © 2011 Natural Standard Inc. Commercial distribution or reproduction prohibited.
Seriously, any yoga class at Black Swan Yoga is a win.
I can best describe a Black Swan yoga class as a Bohemian experience. I can't put my finger on it, but there is something about the space, the teachers and the yogis the studio attracts that just screams (or chants) Bohemian.
Black Swan claims its instructors are highly trained, and they are. Classes flow flawlessly through asanas and posturs can challenging - even in a restorative class.
I appreciate that Black Swan instructors not only demonstrate yoga postures but also move around the room assisting yogis in higher-level positions.
Take a Restorative, Hatha, Vinyasa, Vinyasa Flow, Power Yoga, Sweaty Yoga or Candlelit Yoga class at Black Swan Yoga. Central and South locations are available.
It's Worth the...Donation
Black Swan believes yoga should be affordable and accessible to everyone, and they follow through. I paid $10 for a recent Power Yoga class, and it was worth every penny - and I'm stingy. This studio works on a donation basis. Teachers rent the space from the studio and collect the donations as their pay. Recommended contributions for your class range from $10-15/class.
I've taken two classes here - a Sweaty Candlelit class and a Power Yoga class. Both were amazing. I left feeling warm, stretched and very...Austin.
When your hair stylist or barber starts talking as she snip, snip, snips at your hair, do you relax? I don't! I am certain I'm going to end up with a bowl cut by default because my stylist is not even thinking about my hair anymore - she's mad at her boyfriend!
While your massage therapist will probably won't chat at you about her boyfriend (let's hope not), and there are times you should talk to your massage therapist during a massage, often times talking during a massage session doesn't enhance the bodywork.
The "Friendly" Massage Therapist
I have said and stand by the statement that your massage therapist will follow your lead in regard to talking during your session. But it is possible, in rare situations, that they won't. They'll chat - especially if you know them personally.
If you prefer no talking, and you know that going into a massage with a new massage therapist, just let your therapist know up front.
As a massage therapist, I can tell you I am so grateful to know what my clients prefer before I start working. The fewer unknowns, the better the bodywork! If a client specifies he doesn't want talking, I'll ask how the pressure is once, encourage the client to speak up if there is anything I need to know, and go to work with confidence.
I can be friendly later, and so can your massage therapist.
An Argument for NOT Chatting
Not talking during a massage can be hugely beneficial. When you are quiet, and your massage therapist is quiet and working, you both can be more aware of your body.
Even in a relaxed state, you will notice things about yourself - a sore spot, a tingly area - you didn't know were there. In turn, your massage therapist will be free (from talking) to feel things about your body - a sore spot, a twitching muscle - she may not have noticed if she was discussing the weather with you.
Remember, this is your massage, and you are probably paying dearly with your time and money for it. Get what you came for - a good massage the way you like it!
What do you think about talking during a massage? Do you have a preference? Share your thoughts in the comment field below.
I've taken a few weeks off blogging to finish out 2011, but my mind has been spinning around New Year resolutions, and Weight Watchers keeps coming up. Knowing I'm not the only one with health, wellness and fitness goals for 2012, I thought I'd take a moment to share my personal story and feelings about weight loss for the new year.
My Fat Story
I was born an anxious eater. When I'm bored I eat, when I'm tired I eat, and when I'm anxious, yes, I eat. Munch, snack, graze, sample, taste, gobble, engorge, binge - I do it all. Recently, I took on (and now have resigned from) a chronically stressful job that really fasciltated all my old ways of eating.
Now I find myself in a familiar place - fatter than I'd like and not happy about it. Can you relate?
Weight Watchers popped up in my mind this morning when I opened my inbox and read through this post via SparkPeople, a free, online-based weight management program that seems to be hugely successful. Here's what I read this morning. It's entitled Effortless, which really got my attention:
I just realized today that I am 2.4 pounds away from my halfway goal of 17 pounds. I am 5.4 pounds away from being in a healthy/normal BMI range again, where I was 20+ pounds overweight before starting.
For some reason these are strange realizations for me, mostly because it hasn't happened like I had expected it to. Last year, if you asked me how much I wanted to lose what I have so far, 15 pounds, I would have told you that I yearned for it SO, SO much. If I envisioned how it would happen, it would be in a dramatic way, requiring my full attention. I didn't have time for that. I didn't have the money. I had responsibilities, work, socializing to do. That would be too hard to lose weight.
And really, now that I start to reflect a bit on where I've come and where I'm going, it's been effortless. That is not to say that losing weight and becoming a healthier person has not required effort. But, rather, it's required no less energy than gaining weight had. It's the simple choice to go to the gym rather than watch TV. It's the simple choice to get a salad instead of a sub for lunch. It's the simple choice to track your food for the day in the 15 minutes that you would have been Facebooking or reading your horoscope. It's just a series of simply better choices.
And here I am just over two months into my Sparking. There's no triumphant horns signifying my great achievements, no crowd of people saying "OMG you look great!", but there's something more profound. I'm simply doing it because it will be done. That's that, and it's really no big deal. I feel like that's a big Woo Hoo, no?
I can completely relate to this Sparker's weight loss experience. In 2010, I finally got fed up, pun intended, with my munching and my four year, overdue "baby weight" weight loss. I signed up for Weight Watchers with my mother, fell in love with exercise again, stopped making excuses for myself and began praying my way through my "anxious eating" moments.
For a long time, no one said anything about how I looked, but that wasn't what it was about. As the pounds came off, I blossomed. It was profound, just like this Sparker says.
A Call to Action: Weight Loss Programs
But there is always lifestyle maintenance to consider, and that is where I am today - in need of maintenance.
If you are, too, I strongly consider you check out Weight Watchers. The community and resulting support system as well as the realistic eating plans really work. Can't justify spending the money? Try SparkPeople.
This chick seems to be seeing results. What has worked for you? Share your story in the comments below!
Here's to a happy, healthier weight for you in 2012!
BodyworkInAustin.com is very excited to introduce our new lotions and body creams by South Austin People (So.A.P.).
(This So.A.P. product, left, is sitting in South Austin traffic.)
Local-friendly Massage Lotion by South Austin People
"Strong Enough for a Dirty Hippie, but Weak Enough for a Dirty CEO." -So.A.P.
So.A.P. is a locally-owned and operated soap bar in South Austin was started by a U.T. Chemistry graduate and today makes some of the best soaps and lotions ever made in Austin, Texas.
So.A.P.'s products are intended for people who believe their bodies deserves better "than cheap, mass-produced, petroleum-based crap."
Only top-quality ingredients are used and the company formulates its own lotion, soap and fragrance recipes using methods that were not available to early soapmakers who may have formulated products on-par with So.A.P.'s level of purity.
According to So.A.P., "You can Find cheaper soap, and you can find more expensive soap, but you cannot find better soap."
Why So.A.P. Massage Products?
It's local! And it's pure! I, your massage therapist, does want the best for you, so why would I lather you up with petroleum?
Don't worry, you won't leave your massage appointment smelling like flowers or hippies - unless you want to. So.A.P. also produces a fragrance-free body cream that is perfect for massage services.
Even better - you can go home with your own massage lotion - in bottles big and small. Need soap? Laundry detergent? No problem. Not only will your massage service feature So.A.P. products, you can buy them from BodyworkInAustin.com in 2012. That's right, you'll be supporting two local businesses at once! (Thanks for that.)
More So.A.P.-inspired massage services and product information coming to BodyworkInAustin.com's online massage products store soon!