Stress and tensions

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Stress has a tendency to settle in the muscles, making them tense and eventually painful. For myself, it's especially the jaw-muscles which tense up and can become so tense and sore that it can be hard to yawn. For many mothers I've treated tension is located in shoulders and back. For working people it's often neck and shoulders.

Stress is an emotional response to situations we're faced with, which often manifests itself physically. When muscles tense up, their function is impaired. Other muscles have to take over part of the work and become strained as they're forced to do work they're not meant for. Tense muscles also affects the blood flow in the area, which impairs the effectiveness of the immune system as the white blood cells can't easily go to an infected area. Tension also reduces the lymphatic process which serves to transport waste products away from the affected and neighbouring areas.

It is then no surprise that stress, and the following muscular tensions, can lead to a number of diseases and injuries. I've read statements that as high a number as 95% of all diseases and sicknesses are caused by stress. That is a lot. 95% because of stress.

Stress is also the most widespread ailment in Western society today. Not many people have time to take room for themselves to pause, stop up, relax and just let go of daily life for half an hour every day. We have many things to consider and many demands placed on our shoulders.

With the current worldwide financial crisis and all the uncertainty that brings along, it is a given that stress has increased and it's even more important we focus on reducing stress.

Massage and bodywork is useful on many levels. The physical work of the massage release the tension from the muscles, allowing them to function optimally again. On a mental level massage is highly relaxing and de-stressing as you lie passively for perhaps an hour, being forced to let go of the urge to do things. A massage gives you that break and pause you need to recharge and bring a bit of distance into the picture.

So don't forget to take those breaks and grant yourself massages regularly, even if the money are tight and you're busy. It can be the factor that makes the difference between sailing out of the crisis in good health, and sinking in the storm.

Bewares in Thermal Massage

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Not all people should receive massage. There are contraindications and situations where a massage can be directly harmful. When you use heat and cold in a massage, these multiply and you need to be even more aware of the conditions the client has and how to deal with them.

Temperature extremes stresses the immune system, which is no problem and actually beneficial for those who're healthy and with a normal immune system. It's good for it to get a bit of work to do once in a while to keep it in shape and ready.

But when people have a stressed immune system, applying heat and cold can become too much for it, with the risk of rendering it less effective in dealing with the real challenges. This is why it's generally advised that people who're sick do not get a massage, and especially not thermal therapy. That said, massage and thermal can help in the recovery phase, or with minor issues. This is where the therapist must take these things into consideration and adjust the treatment accordingly.

There are three areas where the therapist can adjust her treatment. The length, the temperatures and the techniques. If a client has a condition, it's always wise to lower the temperature to perhaps 40 degrees Celsius for the hot and room temperature for the cold, shorten the treatment to maybe just half an hour and use light and gentle techniques when massaging.

It is also essential that the client gives constant feedback and instantly informs the therapist if anything feels uncomfortable or painful. If it's too hot or too cold and describe what reactions and feelings that might happen.

Over a period of treatments, the temperature, techniques and length can be adjusted to suit the client's condition and situation. This allows the client to gain the benefits of thermal therapy and massage without putting him at risk.

There are of course situations where a client shouldn't receive a thermal massage under any conditions, unless the therapists is especially trained to deal with it. These includes:

• Thrombosis/embolism
• Contagious skin diseases
• Cancer
• Pregnancy

Conditions where a LaStone massage can be given, but precautions and special attention must be given, including using special techniques and reducing temperature or length:

• Epilepsy
• Diabetes
• Heart conditions
• Bruising
• Sunburn
• Psoriasis
• High blood pressure
• Low blood pressure
• Asthma
  
• Any condition where normal massage is contraindicated

In short, if the immune system is under any form of stress, then that must be taken into account and the treatment be adjusted accordingly, or avoided all together. There are luckily many other treatments and therapies which only apply minimal physical manipulation, such as Reiki, Craniosacral therapy and aromatherapy.

Make sure that your therapist are aware of the contraindications for a thermal massage and who to adjust her treatment according to the condition of the client. It's even more important when using temperature than during a normal massage, so be certain that your therapist is properly qualified and knowledgeable.

Hygiene in massage

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Hygiene is very important when you massage, especially in these times where the threat of the new flu is hanging over us. We as therapists are very aware of the situation and take our precautions.

For a normal massage we do the following:

• Wash our hands before and after a massage.
• Change sheets and towels, so a client will always have fresh clean sheets and towels.
  
• Wash towels and sheets at minimum 60 degrees Celsius, which is the temperature normally recommended to avoid the spreading of sickness.
• Change t-shirt if it's been in contact with the client.
• Wiping massage table/chair with an antibacterial cloth between clients.
• Making sure the environment is clean and tidy, as well as ourselves.

When using tools for a massage, these also needs to be disinfected and cleaned properly between massages to avoid the spreading of especially skin-related diseases. For hot stone massage this is even more important as the hot water can provide for a very good environment for bacteria.

Most bacteria and viruses related to human health thrives at a temperature around 37 degrees Celsius. This is why the body induces fever to raise the temperature to get rid of the enemies. Some can withstand higher temperatures and the official Danish recommendation to wash the clothes of sick people in households, is minimum 60 degrees. For hospitals and the like, the temperature need to be 95, close to boiling, to be certain.

Fortunately, sick people normally don't get massages, so the risk of spreading any disease is small to begin with. There can be undiscovered skin-conditions, not to mention, we all carry a load of bacteria on our skin through our daily interaction with our environment. These bacteria can be transferred onto the stones and when placed in warm water, some will die and some will begin to thrive.

Depending on the temperature of the water, more or less of the bacteria will die. The normal temperature range for a LaStone, around 54 degrees Celsius, is hot enough to kill most bacteria, but not all. This is why it's important to ensure proper hygiene with the stones and the water that heats them. For the cold stones, the cold only serves to put the bacteria to sleep, and once they get into contact with the warm skin, they'll wake up and thrive.

To ensure proper hygiene of the stones used in massage, we do the following:

• Sanitation tablets or other antiseptic products is the water of the heater. This way we ensure that bacteria can't survive in the warm water and be transferred onto the next client.
• Sanitation of the cold stones before they return to the cooler. Ethanol (pure alcohol) is one of the best, but other products with antiseptic properties can be used.
• By the end of the day, all the stones are carefully washed with dish washing soap, including the cooler and heater, and left out to dry out during the night.

If you're in doubt if your therapist has changed the water in the heater or use antiseptic products, do ask to be shown what he does and ask into the routines. There are cases in the past where bad hygiene has closed down spas, without it being the fault of the therapy form, but rather the therapists not being aware of the risks and bewares.

Any well trained massage therapists knows these hygiene rules and follow them, keeping the well-being and health of their clients first in mind. It is part of their training and will be incorporated into their daily routines.

More massages, more benefit

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Body Sense recently published an article "Massage Multiplied - benefits of massage improve with frequency" (the PDF file can be downloaded here). In short it tells how frequent massages can improve your overall health and wellness, get rid of injuries and tensions faster and how it serves as preventive health care. Not to mention, it allows you to be more in tune with your body so you can spot the warning signals faster, which allows you to take precautions and avoid a wide range of problems.

The key is consistency. Just like when you commit to a diet or an exercise routine. If you only follow your diet once in a while or in bursts it won't help you lose weight. If you only work out and exercise every other week, it won't have much lasting effect on your health and physical shape. You need to commit and be consistent in order to gain the full range of benefits and see lasting changes.

The same is true for massages. Regular, consistent massages will reduce the accumulation of stress and improve overall health. Experts say that 90% of disases are stress related, and if there's something massage is very good at, it is to reduce stress.

Do yourself the favour to commit to getting regular massages, and you'll see how your wellness improves. Let massages be part of your wellness plan, just like diet and exercise are.

Breathing

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When you use the chest instead of with the stomach (diaphragm) to breathe, you can cause trigger points and tensions the upper chest and back. This can result in headaches, numbness and pains in chest, arm, shoulder and hand.

For instance the symptoms of carpal tunnel syndrome can be caused by tensions and trigger points in some of the muscles which lift the chest (scalenes). The tensions can come from something as simple as a bad cold which makes you breathe differently.

Breathing with the chest is for many a habit that they don't think about. For people who suffers from asthma, illnesses which makes them cough, emotional tension and hyperventilation are all prone to trigger points in the scalenes and in the sternocleidomastoid. Sports and activities which makes you breathe quickly can cause trigger points as well, due to the effort of breathing.

The muscles primarily affected by poor breathing techniques are the sternocleidomastoid, the scalenes and serratus anterior. Trigger points found in the sternocleidomastoid is one of the main reasons for headaches, as described in my article Dealing with headaches. From the scalenes comes pain and numbness in the shoulder, arm and hand, as well as upper back and back pains. Pain from the serratus anterior is felt in the side and at the lower edge of the shoulder blade.

When you breathe correctly, the stomach is moving in and out and the chest barely rises. The lower in your stomach you draw your breath, the better. It will take conscious effort for a couple of weeks before you will begin to breathe automatically with your stomach.

Please make the effort to teach yourself to breathe with your stomach. It can prevent a range of issues, and it's good for your health, your stress and general well-being.

Carpal tunnel syndrome

Carpal tunnel syndrome symptoms are becoming more and more common. Carpal tunnel syndrome is caused by the median nerve being entrapped in the carpal tunnel, because of swelling or inflammation of the finger flexor tendons (the muscles and tendons used to flex the fingers). At the wrist the flexor tendons run through a tunnel made up of the bones of the hand and a "roof" made of ligament and fibrous tissues. When the flexors swell, they press upon the nerve, effectively trapping it and causing tingling, pain, burning and numbness in the hand.

The symptoms can also be caused by trigger points as far away as in the shoulders due to overuse or wrong use of different muscles. Syndrome and symptoms are caused by extensive or wrong use of the finger flexors, arms, shoulders or even poor postures and working conditions. This includes work with the computer, mouse and keyboard, though all repetitive finger and arm movements can be the cause. Knitting and massage are two good examples.

It's important to pay attention to the strain you place on your body. Notice if the forearm starts to become tense and strained, if there's soreness or noticeable tiredness in your wrists. It might be a sign of a beginning problem and should be treated quickly. There's a lot you can do yourself to avoid carpal tunnel syndrome.

First make sure you have good and proper working conditions that support a healthy posture. The forearms should rest comfortably on the desk at an angle of 90 degrees at the elbows. Make sure your shoulders and neck are relaxed as you work at the computer. For some a pillow in front of the keyboard, ergonomic keyboard and mouse, proper screen position as well as a good chair can help avoid most of the problems.

Regularly get up and walk around. Stretch your entire body at least hourly, loosening the muscles in shoulder and neck, stretching your fingers and wrists, rolling your shoulders and head and get a break for of a couple of mininutes. It's also important to stretch the chest muscles regularly so they don't become chronically shortened as discussed in my previous article about computer work and posture.

Limit your work in front of the computer. This is of course much easier said and done for many people since much of modern work depends on computers. One thing that you can do is to avoid using laptops more than in emergency situations. Limit the laptop use to an hour a day max. They provide for very poor working conditions and if you find it necessary to work extensively on one, make sure you get an external keyboard, mouse and screen and sit at a table working instead of lying in bed or on the sofa.

Make sure your muscles are stretched and exercised regularly, that you're fit physically and doing some strength training and receive a regular massage to normalize the muscles and avoid the build up of chronic tension and stress.

If you begin to feel tingling, numbness and continuous pain in your wrist, forearm and hand, consult your doctor or a massage therapist for diagnosis and treatment. While many doctors will direct patients with carpal tunnel syndrome to surgery, massage can better the condition in most cases. The sooner the pains and problems are addressed, the easier it is to treat and heal. Trigger point therapy has proven a reliable treatment in situations where the symptoms show, but aren't caused by swelling or inflammation in the carpal tunnel.

Massage can help with carpal tunnel syndrome on several levels. It can relax open the carpal tunnel so the pressure on the nerve is lessened, as well as treating the the flexors which have been strained and are tight. If there is an inflammation, it's important to get that treated before commencing any massage work. Often when people get surgery to treat the syndrome, the symptoms will only be temporarily eased as the root of the cause hasn't been removed; in particular working postures, conditions and repetitive movements.

If you feel strain and soreness when booking a massage appointment, make sure to tell the therapist so she can include treatment and/or preventive work in the routine. She will also be able to give you advice and tips on how to counter and avoid a problem from arising.

Clinical massage therapy

Clinical massage therapy focuses on treating the muscles and client as opposed to relaxation and de-stressing. A good knowledge of anatomy is needed to perform clinical massage therapy, as the work is done on the individual muscles and groups. It's important to know where they attach, what their functions are, the pain referrals and how they're located on the body of the client.

A clinical massage therapist will know what muscles she is massaging in order to treat a client. She will know which muscles work together and be able to analyse a client and recommend a treatment plan to treat the issues at hand. It is a much more medical approach to massage, with focus on treating specific problems instead of general relaxation and well-being.

As result, a clinical massage therapy session will often only focus on one area or part of the body, excluding those parts which has no connection to where the problems are located. An ankle pain might treat foot, legs and hips, perhaps even lower back, but most likely there would be no need to treat arms, shoulders and head.

The techniques in clinical massage therapy are much more focused than in general relaxation massage. In Swedish massage (classical massage, relaxation massage), there are a number of basic strokes including petrissage and effleurage. The techniques in clinical massage therapy seldom uses the strokes from Swedish massage, but instead the following:

• Holding. A muscle is held with the hand. This simple touch can make muscles relax and prepare them for deeper work.
  
• Compression. By pressing perpendicular into the tissue against deeper tissue or bone, the muscle is compressed. Pressure is kept until the muscle is felt to relax. Is also used on trigger points. Compression can be applied with fingertips, heel of hand, hole hand or even underarm and elbow. Pressure is maintained until a release is felt.
  
• Pincer Palpation/Compression. Tissue is grasped between thumb and fingers and pressed between them. It's a variant of compression and used the same way.
  
• Stripping or Stripping Massage. Firm pressure is used while gliding over a muscle, usually from one attachment to another and in the direction of the muscle fibres. It's repeated several times until the muscle is felt to relax. Most often the work is done on one muscle at a time, though can be done on groups where the individual muscles can't easily be distinguished.
  
• Cross-Fibre Friction. By gliding fingertips, thumb or elbow back and forth across the muscle fibres a muscle can be made to relax and the tension released. This is most often performed on or near the attachments.
  
• Passive Stretching. Stretching must be done carefully and slowly. A muscle is stretched by moving its attachment points away from each other. A stretch is sustained until a release in the muscle is felt.
  
• Myofacial Release. Is a stretching of the surface layers. Using palms a slow firm stretch is performed until a released is sensed by the hands. Most often used on back, chest and abdomen. This is merely a supplement to clinical massage therapy and is a whole branch of its own.

Combinations of clinical massage therapy and relaxation massages can provide really good results. If there is time, it's highly recommended to have the problem area treated and then spend as much time on a full relaxation massage to bring the rest of the body into a state of release and peace, as well as to prevent new issues from surfacing. This will also help the treated area to recover easier and overall give a better experience for the client.

Trigger points

Trigger point therapy is becoming increasingly popular, and more and more massage therapists incorporate the techniques in their treatments. It is not the same as acupressure, though some trigger points corresponds with acupressure points.

A trigger point is defined as; "A highly irritable localized spot of exquisite tenderness in a nodule in a palpable taut band of (skeletal) muscle." Their sizes vary from tiny lumps to large lumps and can be felt beneath the surface in the muscle fibres. They can be found in all muscles of all ages, even children and babies.

Nobody knows precisely why or how a trigger point forms. It's clear though that stress and strain to a muscle will trigger their formation and prolonged muscular strain can increase their size and number. Those which are just slightly tender can be a forewarning of potential problems building and a good sign that a muscle or muscle group is strained and treatment might soon be needed.

Poor posture, wrong use of muscles and joints, strain and stress to the body can all form trigger points. As with all things, it's important to maintain your body and keep it in good shape. Exercise, strength training, stretching and keeping a proper posture are all steps towards this goal. Active painful trigger points are a sign that your body needs maintenance and care.

The mark of trigger points is the referred pain patterns. The referrals comes from how the muscles and tendons attach and connect to various parts of the the body. The muscle and tendons connect to other areas, sometimes spreading out. Sometimes a muscle attaches to another muscle, sometimes it control a tendon which runs far from it's point of origin. Muscles cross each other in layers and there are clear patterns in how one muscle can affect others even in complete other parts of the body. Sometimes via direct connection, other times because of how the muscles work together.

For instance can a trigger point located in the calf refer pain in the big toe. The calf muscle is strained, which causes the trigger point to form. The referred pain comes as the muscle controls the movement of the big toe. As such, in order to truly understand and use trigger point therapy, it's important to understand anatomy and how the muscles are attached and what their functions are.

Trigger point therapy is in its essence rather simple. A muscle has a trigger point which is pressed until a release happens. The soreness subsides, the nodule loosens and the referred pains disappear. In practicality it takes knowledge and skill to find the primary trigger points, know what causes them to form (for instance poor posture) and understanding how pain in the forehead might be caused by a trigger point in the shoulder.

It's an interesting field to study and certainly bound to become a discipline most massage therapists will integrate in their treatments.

Wry neck (torticollis)

Wry neck, or torticollis, can happen very suddenly and without any obvious reason. The experts do not agree on what precisely causes it. Sometimes it can be caused by a trauma, a fall, a car accident or a sudden movement. In that case it's always advisable to see a doctor to rule out more serious causes like a slipped disc or other things. Medication, inflamation and other conditions can cause wry neck as well. This is why it's important to see a doctor should there be anything unusual, or if there's radiated tingling and spams in other places than the neck.

Most commonly people just wake up one day and feel their neck is stiff and it's hard to move without feeling pain. A sudden turn of the head might 'lock' it so it becomes unbearable to move at all. The muscle locks up, becomes stiff and inflexible. The head gets fixed in the odd sideways position which is so uncomfortable and can render one unable to deal with a normal day.

A theory can be that a muscle has been under strain recently and suddenly something goes wrong. A nerve sends the wrong signal and the muscle spasms and locks up, becoming stiff and very painful. The 'lock up' is a natural defence mechanism to protect the delicate and fragile joints of the neck.

There are some things though which increases the risk of getting wry neck:

• Sleeping on your stomach
• Poor working posture before the computer
• Strains to the neck which are provoked
• Holding your shoulder/head in straining positions, like holding a phone between ear and shoulder or looking over the rim of your glasses.
• Draft is said by some to be a reason, while others dispute it. I personally think the cold makes the muscles prone to tense up and possible spasm (get locked).

Wry neck is one of those things which can take weeks to recover from and in my experience quick and immediate action is the key to reduce the discomfort or even 'unlock' the spasmed muscle.

If you wake up with wry neck one morning, and there has been no trauma to your neck recently, you can do the following to reduce, if not elliminate the pain:

• Stretch exercises. The muscle is locked up, in a form of cramp, so very slow and deliberate stretching can unlock the muscle and cause the spasm to go away.
• Heat. Hot water or towels applied to the tense muscle might cause it to relax.
• Movement. Where stretching is passive, active movement of the head can slowly bring the affected muscle(s) back to normal. Carefully rotate your head and use the muscles affected, though only to the pain-threshold, not beyond it. Pain in itself causes muscles to tense, so it's important to be patient and take it one tiny step at a time.
• Painkillers can be an option as well, since less pain will help the muscle relax. This can be useful for employing movement or stretching to address the problem.

In case of continuous discomfort contact a massage therapist or physiotherapist for treatment. Massage can be very useful for wry neck and the therapist will be able to speak to you about your situation and give you advice on how to deal with it.

If the pain remains very severe after the above advice, don't hesitate to contact your own doctor as other things can be the cause of wry neck. A scan of your neck might be necessary to rule out any serious causes.

There are several things you can do in order to reduce the risk of wry neck, apart from the don't dos mentioned above:

• Examine, evaluate your posture and correct poor posture. You might need an ergo-therapist or massage therapist to help you with this.
  
• Regular stretch exercises for shoulder, neck, chest and back.
• Strength training to support correct posture.
• Exercise
• Get regular massages. The massage therapist can catch potential problems before they become serious and normalize them. She can also advice you on posture, stretching, strength training and other things you can do to avoid wry neck.

Once you know what to keep an eye on and what steps to take, it is rather easy to avoid waking up with wry neck one morning. Also, when you know what to do it's easy to quickly take action and stop the spasm from becoming a problem. The longer a muscle is locked, the longer it will take for it to unlock and become pain free again.

Relevant articles: Strength exercises, The importance of strength training, Postural distortion, Stretch exercises, Pain from computer and desk, When to get a massage, Frequency of massages.

Wellness plans

A wellness plan is different than a massage treatment plan. Where a treatment plan focuses on treating an injury or acute physical problem and prevent it from happening again, a wellness plan focuses on your overall health and well-being. A wellness plan aims towards preventing illness and diseases, on improving your life quality and wellness.

It's been proven by various studies that our mental well-being is closely related to our physical well-being, just as our physical well-being affects our mental well-being. Both in direct effect; such as depression causing poor sleeping patterns which cause our immune system to become weaker. And indirectly where our habits and behaviour stops us from taking the actions needed to improve our well-being; such as regularly exercising, eating healthy food or go to bed at a proper time.

In order to achieve wellness, you shouldn't only look at the physical aspects of your life. But also include the spiritual, mental and emotional aspects. Ideally a wellness plan will include advice and support in all four areas, creating a holistic plan of action, which you can follow and work on to improve your health and well-being in all areas.

A wellness plan could include the following advice to a client:

• Exercise for half an hour every day, 3 times a week by brisk walking, 2 times a week strength training.
• Eat healthy; cut out junk-food and quick microwave meals, and eat at least half a kilo of fresh fruit, vegetables and greens every day.
• Eat breakfast every single morning within one hour of waking up.
• Make sure you get at least 7 hours of good sleep every night.
• Meditate for 15 minutes each morning and each evening (this doesn't need to be any specific type of meditation), or half an hour once a day.
  
• Focus on the positive in life and let go of what's annoying you (here a life coach or psychotherapist might be needed)
  
• Make a plan for what you would like to change/achieve and break that down into small steps. Focus at one step at a time.
• Make time to meet up with friends at least once a week for socializing and relaxation.
• Get a massage at least once a week to help you get into touch with your body and relax and accept physical contact (Again, a psychologist or therapist might be consulted and a plan worked out together if there are serious issues).
  
• Look at yourself in the mirror each morning and tell yourself; "I love me, I can do anything I truly want."

The therapist will help you set up these steps, adjusting the plan to your situation and your needs. The list I've mentioned might seem big, and it is. You might have a big list, but be told to only focus at one or two steps at a time at first, or the list will be a short one at first and during later sessions be increased and adapted to suit your specific situation. Some advice are physical and directly related to your physical health, and other advice is more related to how you approach life and counter stress and create good habits.

A wellness plan is not only linked to your physical well-being, but your emotional and mental health as well. It is important to make sure the therapist making you a wellness plan is suited and educated. She must be qualified to cover all aspects of the wellness plan you are getting in your current situation.

Due to the nature of wellness plans, it's important to find a therapist whom you trust fully, and you be willing to follow the advice and work on the points listed. Wellness can't be achieved without you dedicating and commiting yourself to it fully.

When the aspects covered are smaller matters related to daily life, general advice and common sense can be sufficient. Most massage therapists will know how to advice you on physical maintenance (such as exercise and simple nutritional advice), the importance of relaxation and meditation, encourage positive thinking, socializing, remind you to love yourself, be appreciative of what you have and are supportive in situations of crisis.

Once things become more complex and there are deeper underlying problems and reasons, it's important to find a therapist who either has complementary education in coaching or equivalent, or who works together with a professional life coach, psychotherapist, psychiatrist and the like.

If you're uncertain about your massage therapist's qualifications, don't hesitate to ask about them or insist to contact a mental health professional and get a second opinion. If the massage therapist refuses, then you know that he or she isn't the right therapist for you. Most massage therapists will be happy to work together with your life coach or psychotherapist to create the best wellness plan for yourself.


Relevant articles: A few wellness tricks, Massage treatment plans, Massage and wellness, Some wellness blogs and sites.

A few wellness tricks

It doesn't take that much work to get started on actively caring for and improving your wellness. By starting small and in small steps you can get into the good habits easily without it becoming a big struggle that you need to force yourself to do every day. If you follow through with these few easy things you will experience a great improvement in your overall wellness and how you feel. All the other benefits to your general health and life quality comes in on top of it.

• Eat 6 a day.
  The official recommendation from the Danish health authorities is to eat 6 fruits and/or vegetables every single day. Translated into something which can be measured, it is 600 grams of fruits, greens and vegetables during the course of the day. This includes both fresh, raw and cooked greens.
  And example could be:
  
  • Breakfast: a banana, two slices of wholegrain bread with cheese and a glass of juice - count 2
  • Lunch: a salad with lettuce, cucumber, bean spouts, corn, tuna, salmon and wholegrain bread - count 1.
  • Dinner: Dinner with a side-dish of green beans, broccoli and carrots. If the greens take up a third of the entire meal the count will be about 1.
  • Snacks during morning and afternoon. A piece of fresh fruit - count 2
  The total count for a day would be 6 and you'll have done yourself a great favour. It's important to vary what you eat and not just eat only a few kinds of greens and fruits. Variation is very important to a healthy lifestyle and food.

• Exercise for at least half an hour every day.
  Several authorities now recommend minimum half an hours exercise every single day. It might seem like much, but you should take into consideration that the 10 min brisk walk to the train in the morning counts into that number as well, and so does doing half an hours gardening or physically demanding housework, or even playing with your children. Children should exercise at least an hour every day to keep them in shape and avoid a poor lifestyle and health. The more physical work we can include in our daily schedule, the better our bodies will feel.
  In order for a physical activity to count in as exercise it should be something that makes your heart beat faster, your breathing to be affected or makes you sweat. While an hours relaxed stroll is better than nothing, it does unfortunately not count for an hours exercise. Use your common sense and don't do yourself the disfavour of counting in things you're in doubt about. In this case it's better to do too much than too little.
  Again, variation is the key here. Combine some strength training (washing floors or digging the garden can qualify for that), with conditioning training such as walks or playing ball with the kids. Don't forget to give yourself time to rest between straining exercise. Alternate between the types so your body gets a chance to recover and rebuild. And spoil yourself with one full day a week where you can have your well-deserved rest after good work.
  

• Get enough sleep.
  Sleep is very important for our wellness. Sleep is when the body reconstitutes itself and recovers from the strains of the day. Studies show that lack of sleep leads to a poorer functioning immune system, so the impulses to just sleep all day away when sick are justified. It helps strengthen the immune system and keep diseases at bay.
  Mentally sleep is very important as well. Not only does sleep allow our brain to relax and process the inputs of the day, sorting the information and solving problems. But our mood is greatly affected by how tired we feel. Emotions become intensified and the emotional reactions are much stronger. For better or worse. Also problems seem much greater when we're tired. We don't feel we have the energy to deal with them and they become barriers instead of challenges to face.

• Think positively.
  It is amazing what difference positive thinking can do to your life and how you feel about yourself. It can be a difficult habit to get into, but it is certainly worth it. Shortly put it comes down to accepting the negative thoughts and feelings you have, acknowledging them and then put them away, all the while you force yourself to see the good in any given situation.
  When you focus on the positive in life, in yourself, in your surroundings, you will find that the negative becomes much less important and has much less impact on how you feel or act.
  For further ideas and advice on how to think positively, I recommend you read the Positivity Blog. The site is a huge resource to positive thinking and how to change your own habits and behaviours.

If you manage to undertake those four steps and incorporate them into your daily life, you will quickly see an improvement of your wellness. These are four fundamental steps to wellness and well worth taking.

Massage and Wellness

Wellness and massage are undoubtedly connected, but what does wellness mean.

According to dictionary.com wellness is a noun which means:

1. the quality or state of being healthy in body and mind, esp. as the result of deliberate effort.
   
2. an approach to healthcare that emphasizes preventing illness and prolonging life, as opposed to emphasizing treating diseases.

Wellness is a state of being where you are not only without illness and disease, but actively preventing getting sick and be above the place where you constantly fight of various diseases. It is making sure that body and mind are in such a good shape that diseases are avoided. Wellness comes down to an non-western approach to health. To prevent instead of cure. To avoid things breaking instead of fixing what's broken.

Unfortunately wellness has become a fashion word which involves more or less anything that's related to pleasure and enjoyment. Due to this marketing wellness has become defined as much more than empowering your mind and body to withstand sickness and diseases. Luckily there are organisations working towards weeding out the bad seeds and make wellness a proper industry with focus on preventing illness and dis-ease.

Massage can be a big part of wellness, in the meaning of preventive healthcare. As described in previous articles, massage can not only improve your mood and make you feel good, but also improves your physical and physical health.

Read more of my other articles at: Massage and illness, Why get chair massages, Why get massages, Why massage the stomach, The importance of touch, Massage relieves burnt-out.

Massage and illness

When you are sick, you shouldn't get a massage. It can be put as simple as that. In worst case it can complicate matters further and do damage, and in best case it will just not be pleasant to you. For some illnesses and problems massage is not advice since it can be harmful. For other conditions a partial massage or a certain massage type can be recommended in smaller quantities.

If the massage therapist notices problems and conditions she might recommend the client to see a specialist or doctor to get a medical opinion if it's safe to massage. If not, then the client will have to wait until the issues have been settled and treated.

Situations where any massage can be harmful:

• Active state of contagious diseases
• Acute skin conditions and diseases
• Cancer without doctor's approval
• Cardiac arrest and other heart related problems
• Severe diabetes without doctor's recommendation
• Fever
• Inflammation
• Hepatics
  
• Lice
• Significant recent injury
• Recent surgery
  
• Under influence of alcohol or drugs
• Certain medical drugs

Situations where local massage can be harmful:

• Abnormal lumbs
• Acne and like skin conditions
• Blisters
• Fresh bruises
• Cysts
• Herpes outbreaks
• Inflammations
• Open wounds
• Shingles outbreak
• Skin rashes on a small area
• Spina bifida (split spine) and other spine conditions
• Swollen lymph glands
• Unhealed burns and abrasions
  
• Warts

Situations where referral to a doctor might be necessary:

• Severe pain
• Significant fatigue
• Inflammation
• Lumps and changes in skin
• Oedema
• Unstable mood and strong changes in mood
• Infections
• Bleeding or bruising
• Nausea, vomiting or diarrhoea
  
• Fever

These lists are far from comprehensive but meant to give an idea of what sort of conditions you should pay attention to when considering a massage. If you are in doubt if a massage is appropriate or potentially harmful, get your doctor's evaluation and respect his recommendations. Wait the time asked, avoid the type of massage, and fully inform the therapist about your conditions and what your doctor has said.

Source:
The Concise Book of Muscles

Massage treatment plans

Treatment plans are not used or needed for general relaxation and wellness massages. But if there is a physical problem that needs to be addressed and if a client returns complaining about the same issues time after time, a treatment plan can be very helpful. It not only helps the therapist be organized and guided, but also helps educate the client so they can take an active role in their recovery and commit to improving health and well-being.

A treatment plan doesn't isn't only applied to a series of sessions, but can also be used to determine how a single session will take place and what areas to focus what style of massage and treatment on. The later is usually a quick mental assessment based on the conversation with the client and the first impression when starting the massage.

Treatment plans can take many shapes and include different elements. It is not only the therapist planning how to treat a client and what type of massage to give, but often giving the client things to do. This can include stretch and strength exercises, advice on posture and work habits, even food and general health advice.

When a treatment plan is put together it will often work in different phases addressing the problem at hand and changing as the muscles are normalized and problems are reduced. At first it will usually be rather intensive and often a massage is suggested and to the end a general monthly maintenance and wellness massage is recommended.

Before any treatment plan is laid out, it is important that the therapist speaks in depth with the client. All problems must be discussed beforehand. The first massage session will help the therapist assess and examine the reported problems and most likely find others related to it. After the session the therapist will determine the best treatment plan and present this to the client along with homework to support the massage the most possible.

A treatment plan can change over time and be adapted to each situation. It can turn out that a problem is more serious than first assessed and the plan needs to compensate for this. It can also be that normalizing certain muscles and postures take shorter time than anticipated and the plan will be modified accordingly. Or it can be that other problems occur during the timespan and must be taken into consideration as well. The plan is a guideline meant to aid both therapist and client in obtaining the best health and wellness.

If a therapist makes a treatment plan can be very individual. For some it is an regular occurrence, for others only in certain situations. For massages which are not medical creating a treatment plan or not is no indication of the competences and capabilities of the therapist. If you are interested in a plan and homework to improve your health and wellness, do discuss the matter with your therapist. Together you can find what will be the best for you.

Strength exercises

When doing strength exercises it's important to strengthen the entire body and all muscle-groups. The muscles work together and supports the skeleton by keeping it straight. Training only one area of the body will create imbalance and distort the natural alignment. That said, it is important to strengthen those muscles which are weak and strained so they can perform their function ideally.

Dumbbells are a good way to strengthen individual muscles and increase balance and range of motion, they are easy to use and get started with at home or at the office, with no need to take more time out of the schedule than some 20 min a day. Workout machines are good for greater muscle-groups, the drawback is the dependency on a gym or expensive equipment and that it is harder to target specific muscles which need training. Finally there are a range of exercises which can be done with no equipment at all, squats, push ups, lunges, sit ups and so on. Since many of these involve the whole body moving they are good for balance and endurance as well and can get your heart racing.

There are many websites available giving advice and instructions on strength exercises, below are my two favourites which I use several times a week:

http://www.sport-fitness-advisor.com/dumbbellexercises.html - good page for dumbbell exercises. It has descriptions and animated illustrations which makes it easy to do the exercises yourself. The site itself has several fitness programs and advice, though membership is needed for some of it. Certainly worth exploring and my favourite for dumbbell training. There are more than 20 exercises, so I find it good to break it down into portions, saving one for each day of the week. This way I give certain muscles a chance to rest and recover while others are trained.

http://www.youtube.com/watch?v=cnt65CBU5RE&feature=related - Burn with Kearns, a free Youtube video showing some very effective strength and cardio exercises. In the video are displayed sledgehammers as a tool to train with. I've found dumbbells can be used for a number of the exercises in lack of sledgehammers. Following this video and you'll be panting and sweating as if you've been out running, all the meanwhile strengthening your muscles. I've found these to be good warm-up exercises and good for increasing my range of motion, my flexibility and loosening muscles that have gotten tense or sore. Burn with Kearns is also a very good method to burn bodyfat and replace it with muscles.

I combine the above and have come up with a nice cross-training exercise series which allows me to train all my body. I can focus on certain problem areas when its needed, or do a general cross training and cardio exercise. I aim to do about 20-30 minutes training every day, if I do not have other physical demands that day, such as massage or cleaning. I also try to give my body a rest and chance to recover by keeping two days free of work-out. I train to stay fit and strong, to make my body serve me longer, so there is no need to push myself so hard it is no longer fun.

Strength training is for your general health and for your well-being. Keep this in mind and do not allow it to become a sour habit. Find the methods and training that suits you and commit to it and you will soon find yourself with increased energy, better body understanding and acceptance and pride in doing something good for yourself.

Related articles: Importance of Strength Training and Postural Distortion.

The importance of strength training

It is important to keep our body in shape and use it regularly, especially with the sedated lives many of us live with computers, cars, television and other modern comforts. It is generally recommended that we do at least half an hour of exercise every day merely to maintain our bodies. If we want to counter the stresses to our bodies, it is important to build our strength as well as endurance.

Strength training can help you avoid many of the pains and discomforts which comes from excessive time spent in front of the computer and at the desk. For many people who suffer from tense shoulders and sore backs by the end of a day, a regular routine of strength training can practically eliminate the pains and help you maintain a healthy posture.

A routine 3 times a week for half an hour can create amazing results and be the first step to a life where tense and sore muscles after a work day is history only. Combine the strength training with cardiac exercise such as brisk walking, biking, running or swimming to obtain the best conditions for your body and your health.

It is important to strengthen the muscles which are lengthened and weakened due to postural distortion in order to help the body move back to a balanced alignment where the bones support the weight, and not the muscles.

Apart from countering pains and problems from computer use, there are many physical benefits to strength training, among those are:

• Increased Metabolic Rate - muscle mass burns more calories than fat. So merely by being stronger, you'll use more energy and it can be a good supplement to a weightless program.
• Bones are strengthened and the training can prevent osteoporosis and delay the deterioration of bones which comes with age.
• Increased strength and endurance which benefits the overall performance level and enables us to engage longer in all sort of physical activities; playing with the children in the park, gardening, dancing, housework and so on.
• Many injuries happens because the muscles are not strong enough. Training can prevent a wide range of injuries coming from ordinary living.
• When our muscles are stronger our balance is improved. The muscles main function is the keep the skeleton aligned and make sure we can stand and sit straight without falling to one side. With training the muscles gain strength which increases their control over the body.
• Strength training is an exercise just like running, swimming and walking is. The same benefits apply, like decreased risk of heart related diseases, lowering blood pressure, decreasing cholesterol etc.
• Flexibility is increased with strength training

To add to this, a regular training routine will make you feel better about yourself. Not only due to the exercise and getting better sleep, having less stress and be more energized, but also make you feel more satisfied with your body and how it looks. It is easy to begin a program; the investment is small and you can start right in your own home.

Postural distortion

Misalignment of the body often gives pain and injury. When a body is aligned and has a proper posture, the skeleton is supporting the weight of the body and the muscles are just balancing it and providing movement and stability. Poor habits, a bad working position, repetitive work and lack of muscular strength can all lead to postural distortion.

The body can be divided into planes. The mid-sagittal plane runs vertically from the top of the head to the feet and divides the body half, the left and the right side. The coronal plane is seen in the side view and divides the body in front and back.

With proper alignment on the coronal plane the ear, shoulder, hip joint, knee joint and ankle joint are directly above and below each other. They form a straight line.

The body can then be divided into horizontal planes which are perpendicular to the mid-sagittal plane. They align structures of the body horizontally. The eyes, shoulders, arms, hips, knees and ankles should be at the same height on the left as on the right. The hands should rest at the side of the thighs, with the thumb and index finger facing forward.

When the body moves out of alignment, the skeleton no longer supports the body and the muscles have to take over the work. While such is natural and no problem for shorter periods of time, extended stress will result in the muscles to become exhausted, ischemic and painful. It is not only the muscles which are stressed, but also the bones and joints, which can lead to pain, injury and premature failure.

One of the most common postural distortions is the slumped posture. The head is moved forward and the shoulders are internally rotated. It is caused by much of the work we do, from knitting and reading, to writing and working on the computer. The head is jutted forward in order to observe what we are doing and our hands are performing tasks in front of our body often for extended periods of time.

In the slumped posture, the muscles on the front of the neck are pulling the head forward, and the muscles at the back of the neck are stretched and strained in order to keep the head in place. The same is true for the chest mucles which pulls the shoulders forward, while the muscles in the upper back are stretched and strained to keep the shoulders in place. The anterior muscles are shortened, tight and concentrically contracted, while the posterior muscles are lengthened, tauth and eccentrically contracted.

While the pain is felt in the lengthened, weaker muscles the problem actually lies in the shortened stronger muscles. If only the lengthened muscles are massage it will provide a relief of pain, making them relax. This unfortunately has the effect that the shortened muscles will become even shorter and increase the problem.

In order to solve this relief should be given to the lengthened muscles, but most focus should be placed on relaxing the tight shortened muscles so they can release their pull on the opposite side. Through massage and stretching the shortened muscles can be made to relax and returned to their normal state, helping the lengthened muscles to return as well.

When the postural problems are severe massage alone is not enough. The client must engage in regular stretch exercises in order to lengthen the shortened muscles and ideally do strength training particularely focused on the weakened muscles.

Becoming aware of postural distortion and working to correct the misalignments will not only bring relief and less pain, but also protect your joints and bones from premature failure and greatly postpone the postural problems which comes with age. A trained massage therapist can help you discover your misalignments and give you a treatmentplan and exercises to perform to correct your posture and bring you greater life quality and better health.


Related articles:
Pain from computer and desk, When to get a massage, Why get massages, Stretch exercises

Stretch exercises

Regular stretching exercises are important if you wish to maintain the benefits of a massage and avoid the strains of poor posture and repetitive work. Stretching also provides good breaks from a work routine and can energize and refresh your mind, which in return improves your work performance. Below is a list of exercises which can easily be performed during the day. Taking a 5 minutes break every hour from the computer and do some of the exercises will have large effect.

For all the stretches, it's recommended that you exhale while performing the stretch and inhale as you return to normal position. Stretches should be done slowly and smoothly, not jerking. Repeat each stretch 3-5 times and do not stretch further than what is comfortable. If a stretch becomes painful it will be counter productive.

Neck:	Do this exercise without rotating the head: Pull left shoulder away from the ear and draw the right ear towards the right shoulder with your hand. Then pull to the other side. Turn head to the right side, using your hands to add pressure. Then repeat to the other side.
Trunk:	Sit on the chair and grab the back of the chair with both hands. Use the arm across your front to pull towards the side so your trunk twists rather than the shoulders and arms. Shift your hands and repeat and twist to the other side. Place the left arm over your head while the right arm hangs to the ground. Slowly try and touch the ground with your right hand. Keep the back straight. Repeat to the other side. Reach for the sky and stretch your arms up as far as you can reach. Arch your back lightly.
Shoulder and upper arm:	Turn your head to the right so you look over the right shoulder and tug your chin in. Pull the left shoulder down while you place your right hand on the back of the head. Pull head and left shoulder apart from each other. Repeat to the other side. Drop the chin to the chest and turn the head 45°. Use your hand to stretch the neck. Sit on a chair and move your arm in front of the chest. Point your hand upwards while the other hand grabs the elbow and pulls it across the front. Fix the arm against a door frame. Step forward keeping your back straight (not arched). Push against the door frame with your elbow and underarm. Raising or lowering the arm will stretch different parts of the chest muscle. Place your hand against a door frame, holding your elbow in a 90° angle. Step forward while anchoring your hand against the frame. Sit on the chair and place your hand between the shoulder blades. Grab the elbow with the other hand and gently pull the elbow behind the head. Side bending will increase the stretch. Stand with your back to the desk and place your palms on the desk. Keep your arms and torso straight and slowly bend your knees. Hold the doorknob with your hand and gently step away from the door. Raise one arm to shoulder height. Flex the other arm across to the other shoulder and hold the raised elbow with the opposite hand. Pull the elbow backward.
Forearm and hand:	Weave your fingers together and then turn palms outward. Stretch your arms and fingers. Use one hand to gently lever the other wrist into extension, up and down. Can be done with palms facing each other, and palms facing floor and upwards. Place your hand palm down on a table. Gently pull each finger upward into extension. Press your palms together and turn your hands up and down while keeping your arms still.

Even if you can't find time to do the full range of stretch exercises in one break, do a few at a time every hour and during a full day you will have gone through the entire list.

There are plenty of documents, videos and books available on the net for further reading and suggestions. My suggestion is that you create a routine that fits and suits you and do that every day to keep yourself in shape and avoid injuries and serious strains.


Sources, illustrations and further reading:
http://www.ergoindemand.com/PDFs/online_stretches.pdf
http://www.bmarc.net/files/pdf/Office_Stretching_Exercises.pdf
http://www.dragonboat.org.hk/en/dbr/pix/stretch_exercises.gif
The Concise Book of Muscles

Frequency of massages

How often should you receive a massage. It is a question that is impossible to answer generally since it always depends on the individual in question and their situation.

For most people wishing to relax and maintain a normal healthy body, once a month is a suitable frequency. It is often enough that the tensions building up can be dealt with and become a moment of full relaxation and de-stressing as part of your wellness plan.

If you encounter a period of increased stress, then it can be very beneficial to increase the frequency of massages to once a week, or even a couple of times a week while the pressure lasts. Not only are sore and tense muscles relaxed and potential physical problems countered. Mentally you get a chance to fully relax and let go of the stress for a while, which in return helps you cope with the stress in your life and solve the problems and challenges more efficiently. As the stress subsides, so does the frequency of massages received until returning to once a month.

When you begin to see a massage therapist to address postural and physical anomalies it is often necessary to have frequent sessions in the beginning to normalize soft tissue, and later less frequent visits to maintain what has been achieved. It can be necessary to get massages a couple of times a week for several weeks in the beginning and then later lower the frequency to once a week, and then once every other week before starting on the maintenance routine.

The frequency of massages always depends on the individual. A good massage therapist will work out a treatment plan and continuously adjust it to suit the needs of the individual. Be open and direct with your expectations and issues in your current situation, so that the therapist has all the knowledge needed to create the best treatment plan for you.

Related articles:

When to get a massage, Why get a massage, The importance of Touch, Massage and Stress, and Massage relieves Burnt-out.

Pain from computer and desk

When we work in front of the computer, we often experience tension, soreness and even pain in the neck, shoulders, back, wrists and arms. These discomforts are usually caused by poor working position at the desk and by repetitive movements.

Sitting in front of the computer or at the desk can cause rather severe muscular and postural problems. Typically we sit hunched forward, our back is not always straight, our shoulders move forward to control the mouse and use the keyboard, our arms are turned inward towards the centre instead, our head is moved forward and we do a lot of repetitive movements. The perfect formula for soft tissue problems and anomalies.

This poor working position strains the body in unnatural ways. When our shoulders rotate inward and forward, the chest muscles tighten and are shortened, while our back muscles are stretched and lengthened. The constant stretch is what we feel as soreness or pain between our shoulder blades and elsewhere on the back. The same happens with the shoulder muscles. Those in front are shortened and constantly kept tense, while those at the back are stretched and lengthened. Our head is jutted forward which shortens the muscles in the nape and lengthens the muscles on the front. Often one shoulder is higher than the other due to the work with pen or mouse.

All these strains on the soft tissue cause soreness and pain, trigger points (knots) spread, and the tension can cause head-aches as well. The headaches are often caused by nerves, which go through the muscles at the neck, are pressed by the tight muscles. If left unattended, the poor body alignment can become permanent and a life with pain lies ahead. You often see the result of poor working position in old people who are almost hunchbacked with age. A lifelong poor position when working is the likely cause of their current condition.

Luckily it is relatively easy to counter poor working positions and to normalize the body alignment, if dealt with in time.

Massage is an excellent, and one of the best methods to treat symptoms from extensive computer use. Massage relaxes and lengthens the tense shortened muscles, helps strengthen the weakened and lengthened muscles, removes trigger points, makes you relax and helps the body get back into its natural alignment. The massage therapist can also advice you with exercises to do between treatment and to maintain the good a session have given.

Regular strength exercise and condition training will help you avoid these problems. Being aware of and correcting your working position, making sure you don't sit hunched forward, and doing regular stretch exercises will all aid you in avoiding the problems poor posture causes.

When to get a massage

You should get a massage when you feel like it. For most people that would be rather frequent, but often it is an expense which most can't afford as regularly as desired. To maintain the best health, try and get a massage when you start to notice the symptoms of stress, or when your muscles feel sore. It is best not to wait until you experience muscular pain in your body, since by then the anomalies are so severe it will take several sessions to relieve the muscular tension. It is always easier and more efficient to address problems in the beginning than to wait.

When your soft tissue starts to feel sore and strained it is a warning from your body to you that there are problems that you need to pay attention to. It can be things such as poor posture, repetitive movements and overuse. Pain is our body's way of telling us that we need to stop up and relax, that we are pushing our body too far and that we need to stop what we are doing.

For many people it is not possible to change our jobs to heed the warnings from our body and we need to find alternative ways to address them. That is where massage enters the picture. Massage is one of the most effective methods to deal with work related soreness and pains when it is treated early on. If you wait too long it might end up being necessary to get surgical treatment and long rehabilitation.

Stress can cause muscular pains and other health issues, which can easily be addressed by massage. A regular massage will help you cope with stress, increase your productivity and increase your overall health. Should you face a particularly stressful period, take the time to get more frequent massages while it lasts to counter the negative effects stress has upon your body and psyche.

By getting a massage when stress, soreness and tenderness begin, it becomes a preventive healthcare to normalize your body before problems arise which needs medical attention. Don't ignore the warnings of your body.

Massage can't replace medical treatment unless directly instructed by your doctor. If you are sick, just have had an injury or surgery or have a medical condition, check with your doctor to see if a massage is appropriate in your situation. If not, wait until your situation have improved and the doctor no longer sees a risk. Be sure to inform the massage therapist of any such things before the massage begins.

Why get massages

Many ask why should they get a massage. One would think the answer is obvious. A massage feels good, it is relaxing and nice to be pampered and given full attention for an hour or more. It feels wonderful to have skilled hands address all those sore points and just be able to let go and forget about worries and concerns for a while. But there is more to massage, and getting regular massages should be part of any wellness plan.

Massages are not only relaxation. Though receiving a full relaxation massage regularly will greatly improve your wellness. Massage is a preventive health care to improve life quality, release muscular tensions before they become serious problems and increase the overall health.

As discussed in previous articles, stress can cause a wide range of physical and mental problems which can become serious health issues if it is not addressed in time. Stress often reveals its presence by causing tense and tight muscles, which in return causes headaches, muscle pain, stiffness and insomnia. Massage can relieve the symptoms of stress, relax tight muscles and help decrease pain.

Our daily lives place a lot of strain on our body. Repetitive movements and poor postural positions in front of the computer, at the desk, doing housework, taking care of children, lifting etc. causes discomfort, pain and eventually become problems that can significantly decreases life quality and might need medical treatment. Those symptoms will reinforce themselves as pain causes stress which again causes the muscles to tense even further.

By addressing these issues and potential problems early on, several trips to the doctor can be spared and the daily aches that many of us experience can be relieved and avoided. Massage normalizes tense muscular tissue and can help you bring your body back to its natural posture and alignment.

In our modern lives we often experience strains and pains in our backs, shoulders and neck due to working positions. Our body is pulled of the planes of posture and muscles are shortened and stretched unnaturally. Many of our work positions cause our shoulders become internally rotated, our neck to bend and back to slouch. Our range of motion is impaired and can it can easily become painful.

Massage is the most effective method to normalize abnormalities in the soft tissues and restore its range of motion. Medication only addresses the symptoms, but does normally not deal with the cause of the pain. Massage strengthens and stretches the muscles, makes tight shortened tissue relax and gives the lengthened tissue a chance to return to the normal position. Massage helps the body get into its natural alignment.

When the soft tissue has been relaxed and strengthened and the body posture naturally aligned, it needs to be maintained. Here the massage therapist can give advice upon how to keep a good posture, point out what habits you need to change and what you can do to achieve such. Once the body and soft tissue has been normalized, a regular massage will aid you in maintaining your posture and can be used to relieve those anomalies before they become serious problems.

Related articles:

Massage relieves Burnt-out

Why massage the stomach

The stomach is probably the most sensitive area to massage. It is the most unprotected part of our body, and it can be a strong emotional experience to receive a stomach massage.

Physically there are many benefits to an abdominal massage. Stress and emotional tensions are stored in the stomach and can cause digestive and other related health problems. By massaging the stomach the muscles are made to relax, allowing for the organs to settle in their right places. Blood flow is increased which in return makes the organs function better.

Massage is an excellent method to address the symptoms of stress and digestive issues. The stimulation of the intestines helps the system work properly, increases the bowel movements, releases gasses and helps remove blockages that might be present. It is a method that is effective for all people, colicy babies, stressed adults and people, who due to medication have problems with the stomach.

Emotionally it can be a big step to accept a massage of the stomach. It is a very sensitive area and associated with strong emotions. It is in the stomach that we feel the strong feelings such as fear, nervousness and excitement. It is essential that the client trusts the massage therapist to give the massage. The massage therapist must in return be very intuitive and sensitive, listen to the client's signals and pay careful attention to the reactions that might come.

It can become a very releasing experience to receive a sensitive and gentle massage, where pent up feelings finally can be let go of. It takes trust and courage to display emotions to a stranger and many people will feel uncomfortable about it and hold back. Once the trust between client and massage therapist has been established, the massage can be taken to a deeper level. The massage becomes a fully holistic treatment, affecting body, mind and soul.

The importance of touch

Touch is the most important sense we humans have. It is essential to our well-being and health, our perception of ourselves and our growth. Without touch we would wither away and in extreme cases even die.

In the 13th century Frederic II carried out an experiment to see how children would develop language when denied human contact. They were fed and washed, but all died. A monk of the time documented the experiment and wrote "...for the children could not live without clappings of the hands, and gestures, and gladness of countenance, and blandishments." This experiment clearly shows how important touch and closeness are to humans.

Studies show that touching releases a hormone named oxytocin into our system, which is one of the hormones that makes people feel good and happy and lowers blood pressure and reduces the level of stress. The hormone can also affects many other things, from how we heal to how we feel about other people.

The skin is our largest organ and touch is our most important senses. Mothers naturally cradle infants, while small children automatically seek out hugs and closeness when they are scared or hurt. Lovers touch each other at every chance they get, and friends share close touch to communicate their support and love.

Studies performed by the Touch Research Institute show clear benefits from touch both physically and mentally. Physically touch and massage can help with a long list of conditions; stress, blood pressure, side effects from cancer treatments, migraines, pain management, pregnancies and more. Massage and touch can also help with anxiety, depression, chronic fatigue syndrome, behavioural problems in children, PMS, sexual abuse, sleep, smoking and much more.

Touch is not only important for our well-being and health due to the chemical changes in our system, but is also an effective method of communication. Studies show that emotion can be conveyed precisely via touch, and that touch might convey even more positive emotions than the face.

The Touch Research Institute in Miami, FL, has conducted extensive research in the field. Touch and massage has great health benefits and is essential to our well-being, health and emotional development. This again stresses the importance of close physical contact with other people and especially our children.

There are even signs indicating that the lack of touch and connection with other people might be the base cause for emotional disturbances, such as depression, hyperactivity, aggression, violence and even abuse of stimuli such as cigarettes, alcohol, food, shopping and so on. The theory is that the lack of sensory stimulation from touch and physical closeness leads people to seek sensory stimuli by other means.

There is no doubt that touch is essential to us as human beings, both to give touch and to receive touch. And now studies finally clearly confirm that touch not only affects our mood and love for other people, but also has direct health benefits and is a holistic method of supportive healing which works on all levels. Touch in itself is not directly healing, but a gentle loving touch will help the body heal itself and support the emotional state of the person.

Touch is indeed a deep and profound form of communication. A communication that helps the body heal itself and deal with stresses and imbalances. Don't forget to touch someone today.

Further reading:
http://www.eons.com/body/feature/mindspirit/the-importance-of-touch/17345
http://library.adoption.com/Parenting-Skills/The-Importance-of-Touch/article/3060/1.html
http://www.unilever.ca/ourbrands/beautyandstyle/Morearticles/Science_of_touch.asp
http://www.chisuk.org.uk/articles/result.php?key=63
http://www6.miami.edu/touch-research/ - The Touch Research Institute

Massage and stress

Massage is a good way to relax and relieve stress, not to mention it provides several other health benefits. Stress causes muscular tension, an impaired digestive system, a high blood pressure, and reduced immune system. It gives trouble with sleep, anxiety, lack of patience and even depression.

With a good massage, tense muscles can be relaxed and loosened up. The tensions caused by stress can be reduced or even removed. Since muscular tension doesn't only work one way, the stress itself is also treated by treating the muscles. When you are exposed to a constant pain, you become more irritable and short-tempered, lose focus and tend easier to become distracted. All these things influence your performance which again can cause stress to build. This again influences your body to become more tense and you have entered a vicious circle. The less muscular tension and pain you have, the less stress you feel.

The digestive system can be aided and brought back to normal functioning by massaging the stomach. Reflexology (reflex zone therapy) is another useful tool when dealing with digestive problems and heart issues. High blood pressure can be reduced by making a person relax completely. The immune system can be strengthened from triggering various pressure points using Shiatsu techniques. The lymph system is stimulated and helped by a massage, by emptying the lymph nodes and the lymphatic flow is encouraged through the work on the muscles and surrounding tissues.

Since it's essential for stress management to relax completely, this is another aspect of why massage can be so useful for dealing with stress. During a massage the mind is encouraged to let go of worries and ideally the client will focus on the massage giving the brain a much needed rest. A massage can become a meditative experience with the right massage, as well as tools such as music and scents.

Since massage and the stimulations a massage provides encourages the release of endorphins, there is a clear anti-depressive treatment in a massage as well. The endorphins are natures own natural painkillers and antidepressants. Which again aids dealing with stress since depression stops action to improve upon the situation causing the stress.

Touch can have a powerful emotional impact, and a soft, gentle and caring touch can trigger the release of many built up emotions. Emotions is potentially another great stress-factor, especially when the stress is caused by life situation and past trauma. We all know how a good cry can make us feel lighter and more at ease and balanced. A good massage that releases pent up emotions can do so as well.

Getting a massage makes us feel good about ourselves and relaxed, which is needed when we effectively wish address problems that causes stress. We all deserve this treat and too often we forget to take properly care of ourselves. It can make the difference between success and failure.

Massage relieves burnt-out

A recent study shows that burnt-out causes muscular and skeletal pains. It has long been established that massage helps decrease muscular pains and tensions and eases soreness. This has been known by athletes for many years creating the branch of massage called Sports Massage.

It is already well established that stress can cause depressions and tiredness, just as digestion and general health is affected. Now a Norwegian study shows that there is a connection between physical pain and stress.

Since massage directly works on the affected muscles and connected tissues and relieves muscular pains, it becomes a means to heal and aid with burnt-out recovery.

Massage provides a physical removal of waste products from the muscles. Blood flow increases, bringing oxygen and nutrients with them. The lymphatic drainage is enhanced, which removes waste and reduces the affects of pain inducing chemicals.

Another effect is happening inside the muscle which causes it to become more flexible and stretch easier, which again reduces pain and contractions. This decreases intra-joint pressure and reduces nerve-reactions in the muscles. Massage also encourages the release of endorphins which are the body's natural painkiller.

Massage becomes an effective and natural means for pain relief, both acute and chronic. Including the effects caused by stress and burnt-out. Surveys show that people find massage as effective a pain-manager as medication.


Sources:
http://forskning.no/artikler/2008/april/180629
http://www.nmtcenter.com/articles/Massage_Relieves_Musc_Pain.pdf
http://www.cbsnews.com/stories/2005/10/26/health/webmd/main982596.shtml

Be effective and reduce stress

Often stress is caused by a lot of tasks and matters which demand our attention and time. By becoming more effective and productive, we will suddenly find ourselves with energy, which in return reduces our stress levels.

There are some simple steps which can be taken:

• Dedicate yourself
  
• Don't delay doing things
• Divide big projects into small manageable steps
  
• Do the most important first
• Take action instead of thinking too much
• Positive thinking and stop complaining
• Reduce the number of distractions
  

Once you have decided to do a thing, don't let excuses distract you or cancel your appointment. By being there and dedicating your time and energy to what you planned, you not only feel better about yourself for actually getting out and doing it, but also get things done you had planned. Keeping your decisions and getting out is essential for recharging and growth, as well as for stress management.

Don't delay doing things is very important. If you have a task that needs to be done, then do it at once. Delaying it will only cause you more stress, not only physically because you then have less time to do it in, but also emotionally since you will feel guild and possibly chide yourself for not getting things done. Once a project is over, it is one less stress factor in your life.

If a project or task is too large it becomes overwhelming. When you're overwhelmed you lose sight of the end and only see how difficult it is. Divide large projects into smaller manageable sub-goals and focus on one sub-goal at a time. Forget the end result but focus only on the next step taken. This way you will gain a lot of small victories and see a clear progress which in itself is motivating and de-stressing. A lot of stress comes from seeing no end to our challenges and problems.

When you have many tasks that need to be done it can hard get started. Where to start is just one question, but also that we have a tendency to do the smaller tasks first and postpone the larger and more difficult ones. Prioritise the tasks and find out which one is the most urgent and important. Get the biggest and most important task done with first, even if it's the only thing you get done that day. Once you've completed it it will be a major victory which can carry you on a wave of positive energy to solve the other smaller tasks.

You can spend and waste a lot of time and energy on over-analysing a problem. By thinking too much about possible consequences and outcomes, of what can go wrong and how it can be done the best. Often we'll be well of by limiting the time we think about a thing and just take action. Too much thought can and will cause stress, not to mention it delays when we actually start solving a problem or finish a project.

Think positively. That's essential. Focus on the things you did get done and not what you didn't get done. Celebrate the small victories and the tasks you completed. If you start to complain about how much work you still need to do, how hard it is, how unfair things are and so on you're again wasting a lot of time. Time you could instead have spent completing your task or solving the problem.

Getting distracted by other things is a huge time consumer and lack of time leads to stress. So, when you have important projects that needs to be done, eliminate as many distractions as you can. Shut of the phone, turn off your IM program, decide to only check e-mail thrice a day, don't answer the door, don't check your favourite news-webs etc. A lot of time and energy is wasted just keeping an eye on things eve if it's passively.


Inspiration: 7 habits of highly ineffective people

Types of stress

There are three types of stress:

• Acute stress
• Episodic acute stress
• Chronic stress

Each type of stress will require different approaches.

Acute stress is familiar to most of us. It's the type of stress most people think of when they say stress. Deadlines, a fight, the thrill of sky-diving, an exam, changes in lives, jobs, environment and so on.

Some acute stress is actually beneficial to performance and our lives, and can become almost addictive to some. Think of sky-divers, climbers, off piste skiing, racing and so on. A bit of stress aids us perform better and helps us focus on the task ahead.

While stress can be intense and overwhelming at times, it is a shorter period of stress which usually is fairly easy to deal with and manage. Most people can easily recognize what causes the acute stress and the problems are usually easy to deal with.

The symptoms of acute stress include things like:

• Emotional reactions, anger, irritation, depression, anxiety.
• Muscular tensions, headaches, backache and like symptoms.
• Bowel and digestion issues, heartburn, acid stomach, constipation and diarrhoea.
  

Episodic acute stress is the stress that keeps returning. People who are constantly full of nervous energy, always late, always busy, having a crisis or another all the time, most likely suffer from chronic stress.

They have too much going on in their lives, it's chaotic and disordered. Things that can go wrong will go wrong and they lack an ability to organize and manage all the tasks and obligations they've undertaken.

Another source of this stress type is a constant worry, emotional insecurities and concerns. They are the people who always see things in a negative light, who always expect the worst to happen and fail to see the positives in a situation or even believe in positive outcomes.

The symptoms of this is more chronic pains and problems, such as never ending migraine, constant muscle tension, heart trouble and so on.

Often people suffering from episodic acute stress have become so ingrained in their lifestyle that they don't think more over it or can imagine living in any other manner. Often professional help and a change of lifestyle and perception is needed in order to deal with this stress form.

Chronic stress is a much more subtle and invisible stress. Most often people don't even realize or remember that they suffer from this stress. Chronic stress is caused by long term tension and unbalances such as childhood trauma, dysfunctional families, unemployment and lack of money, a bad job and other things from the past that hasn't been dealt with yet.

Often those suffering from chronic stress have given up hope that their situation can change and settle to a passive acceptance of how their lives and circumstances are. Often the outcome of chronic stress are things like suicide, violence, heart attack and stroke. People wear down until that final breakdown.

Both consistent stress management and professional help is often needed in order to deal with this type of stress. It's a fundamental change og behaviour and mentality which is needed, not to mention dealing with the emotional wounds and scars which the stress has caused.

Source and further reading: http://www.apahelpcenter.org/articles/article.php?id=21