WHY TO CANCEL A MASSAGE WHEN YOU ARE ILL

We are getting close to flu season. When you have a fever or infection, or even a common cold, that is a good reason to postpone your massage therapy appointment. For one thing, touch may not feel good. Plus, you could be contagious--especially in the first stages of a cold or flu. This is usually when you are feeling the worst, when you are coughing and sneezing frequently. The more you limit your contact with others, including your massage therapist, the less you will spread your condition around. 

Studies show you can transmit a cold or flu to others one or two days before your symptoms appear, and up to five days after first being exposed to the virus. According to the National Institutes of Health (NIH), colds are most contagious two two four days after original exposure, when there is plenty of virus present in the nasal secretions.

There is another reason to avoid massage when you have a cold or the flu. Because one of the major impacts of massage is on the circulation (including the removal of wasteful by-products and infectious materials), it is thought that massage can actually increase the spread of infection in your body. If you are sick, your immune system is already working hard. One of the best immune supports may truly be resting and drinking plenty of liquids, according to your body's tolerance of liquids. 

And remember, whenever you have any questions about the appropriateness of massage, be sure to talk with a massage therapist when you schedule the appointment. And, if you are under the care of a physician for any reason, let them know you are receiving massage therapy. 

Adapted from Client Education Handouts for Self-Care--Information for People

I don't know about you, but for me--all of a sudden my calendar for fall is starting to fill up! So--good to have a few ideas to reduce discomfort. Here are a few ideas for self-massage to try, within your physical capacities and within what your MD/other health practitioners feel is safe for you to do regarding specific health conditions. 

Self-Massage for the Arms and Shoulders

Helpful especially when doing something repetitive like desk work or gardening

To Release the Neck and Shoulders
(You might feel some pressure but not any pain at all)
Reach up and grab the base of the back of your neck--base of your hand on one side of your spine--fingers on the other side of your spine--with no pressure directly on the spine. Hold firmly but gently--with the palm and fingers of your left hand. Now briefly and slowly and gently turn your head from side to side--while holding the back of your neck. Repeat with your right hand on your neck on right side of your body.
Then squeeze and release the top of  your left shoulder (between your shoulder and neck) with your right hand, continuing to squeeze and release as you--move your hand down your left shoulder and arm. Then repeat on your right shoulder and arm your with your left hand.
Repeat the sequence several times to your level of comfort on both sides of your body.

For a Deeper Massage to the Arms
Warm up the arm by quickly squeezing the muscles, then briskly rubbing up and down the entire area. 
Then put one forearm on a counter or a high table. Use a folded towel for padding if you like. Now, place your other forearm on top of the warmed one, and press firmly and gently in an imaginary line down to your wrist. Repeat on the other arm. Repeat three times down the  line on each arm.
Using your thumb, return to any spots that are extra tender, and press firmly and gently for a few seconds on each spot.

Repeat all or part of these steps several times a day, as comfortably tolerated,
to reduce stress and muscle tension--but not so often that you are overdoing it and re-stressing the tissues.
ENJOY!

Adapted from Client Handouts for Self-Care Information for People

The Stress Test
Now that summer is winding down--explore what you need to enjoy the rest of your summer and gear up for the fall. Stress is not necessarily a bad thing--it can be a stimulus for positive change and growth. 

What symptoms to you experience when stressed--insomnia, change in eating habits, worry, stomach or intestinal distress, trouble concentrating, waking early thinking about tasks to be done, low energy, apathy, irritability, loss of a sense of humor, forgetfulness, loss of control over your life, relationships or friendships feeling unsatisfying, panicking easily, fatigue, frequent colds or allergies, increased drinking or smoking, difficulty falling asleep, loss of enthusiasm for work, other?

Consider the following STRESS BUSTERS
Time talking with family/friends
Focused relaxation where you notice areas of stress and breathe slowly into those areas
Make a list of people and things you are grateful for
Set boundaries at work or home
Meditate or take a class or try a new group
Bike, jog, dance, or take a 10 minute walk--as is safe for you to do
Massage your neck or back within your health condition guidelines
Consider taking a yoga or tai chi class
Consider having some caffeine free herbal tea
Practice slow deep breathing
Take appropriate action to change situations that are troubling you
Relieve yourself of responsibilities that no longer feel right for you
Try new things, like  new nutritious and tasty foods
Assign yourself a time to "fret"--then move on to your daily activities
Take a warm bath--possibly with a few drops of lavender or ylang ylang essential oils
Consider trying biofeedback
Take a painting, writing, or photography class
Consider playing racquetball or tennis
Take a nap--even if just for 10 minutes
Take your work breaks
Do simple safe stretches for 10 minutes
Laugh, watch comedies, read humorous books
Try autosuggestion such as "My shoulders are relaxing"
Take a warm shower
Brush your hair
(from each temple, to the base of the skull, then down the center of the back of your head)
Take a weekend, a day trip, or even a morning--away from obligations and worries
Express yourself creatively
Try abdominal breathing--inhaling slowly through your nose, exhaling completely, squeezing the belly comfortably tight. Practice this for 5 minutes at a time or whatever is a comfortable length of time for you
Soak your feet in warm water--with a few drops of peppermint essential oil, if safe for you to use
Honor a time and space for your own relaxation
Consider regular massage therapy
Add other items to your list, and check the ones that seem right and medically possible and safe for you at this time. Enjoy! If feeling overwhelmed with stress--of course,seek professional help.

Adapted from Client Education Handouts for Self-Care--Information for people

Massage therapy can be a welcome breath of fresh air in the spring or at any other time of the year--whenever you decide you would like a session to relax or to help alleviate discomfort. Also, massage can be a perfect gift (certificate or gift card) for Mother's Day! No matter what your health issues--some form of massage usually can be provided. (Check with your MD for specific health conditions and contraindications, and ask your therapist if they are familiar with massage for your specific health issues.)

Questions to know about, to ask your therapist--could be:

1. Do you find the pressure during the massage comfortable--not too light or too deep.? Different therapists often have a default mode for pressure--so be sure the pressure is right for you; or find a massage therapist that more clearly meets those needs.
2. How is the temperature in the massage room--comfortably warm or cool? Ask for the changes you need.
3. Are you comfortable on the table--if not tell the therapist what changes you need. Pillows and bolsters (similar to pillows) are usually provided for support and comfort. Seated massage resting on pillows at a table, or massage in a specialized massage chair or similar apparatus may also be a possibility.
4. How could the therapist best protect your privacy--so you feel that you needs are clearly being addressed? Massage can be done completely clothed if needed. Draping should always be appropriately done, as well, to protect privacy.
5. Do you like aromatherapy scents? Are there scents or lotion components you are allergic to?
6. Do you like music? If you do--is the music the therapist provides pleasing to you? If not--ask your practitioners to switch if possible. Also how is the volume? Volume can be adjusted up or down or turned off all together.
7. How do you feel the massage has helped you? Specific information about relaxation or reduced muscle tension and soreness etc. can assist the therapist in providing an optimum therapeutic experience for you.
8. What would you like to be different in a subsequent session to attempt to promote the most effective  results? The therapist would be likely to try meet your needs, if your requests are safe to do and within the therapist's skill set.
9. What else can your massage therapist do to meet your specific needs for the best possible therapeutic session?

                             Adapted Client Survey ​from--Client Education Handouts for Self-Care. Information for People.

OK--its Spring, and the weather is better--at least here in the Midwest :)  So it's time to have the motivation to exercise! I put some of this information in a previous newsletter--but it seemed like a good time to have a reminder.

MOTIVATING YOURSELF TO EXERCISE

Here are some tips to encourage your desire to exercise. Whatever else you do, be kind to yourself, and be aware of any physical limitations and not pushing that envelope. Changing habits takes time.

Exercise with someone you like, whether it is a spouse, friend, or family member. Make a firm date, for example going for a walk on Monday, Wednesday, and Friday mornings, or meeting for an aerobics class at Tuesday and Thursday afternoons.

Pick something you enjoy. If you are an outdoor person--try walking, running or biking. If you are challenged and invigorated by competition, try racket sports, volleyball or basketball. 

Set goals related to participation instead of outcomes like weight loss. Here's an example: I will work out three times a week at a convenient time (even if it is 10 minutes of stair climbing during your lunch break). 

Notice how you feel after working out. Did you feel challenged, satisfied, relaxed, or tired in a "good" way? there are the kind of results that will help you want to continue. If you are uncomfortable or in pain, whether it's immediately after or the day after, ease off. Reduce the amount of time and the intensity of your workout. Remember, you want to enjoy exercising.

On the other hand, you may want to be a bit challenged by your workout. Of course, if you have only 20 minutes when you want to walk for 30, it's better to get out and do it, rather than to skip it. But, when you can, go just a little longer or faster, or use more weight every so often so you don't get bored. You may even want to try a new class at a recreation center or get out the bike instead of your walking shoes.

It is advisable to get your physician's approval before you begin an exercise program, especially if you have a heart condition or if you are recovering from a serious illness or injury.

From Client Education Handouts for Self-Care, Information for People

As you are spending a lot of time at your computer--consider these back stretches.
(Do within your capabilities and health recommendations from your MD)

STRETCHES FOR YOUR BACK

For mid-back and low-back tightness/discomfort--try these. You'll get the best results if you repeat them several times a day. Stay within your physical capabilities. Remember to stop if you have any pain! These should feel like gentle stretches not something that hurts. Also avoid any of these exercises that require balance--if you have a problem with your balance. 

• 1.  Knee drop. Lie on your back with your knees bent, keeping your feet flat on the floor. Keep both shoulders relaxed and flat against the floor. Let your knees drop to one side only as far as they will go comfortably. Relax for a few seconds​ and then bring them up again. Repeat on the other side, up to five times on each side. If your neck is uncomfortable being flat against the floor, use a hand or pillow to support the back of your head.
• Side bend. Stand with your feet together, your heels about two inches from a wall. Lean back and rest your back flat against the wall. Bend to the left, stretching your arm down one leg as far as it will go, comfortably--keeping your entire back and head against the wall. Gently straighten up. Repeat 3 times to the left, then repeat the sequence to the right 3 times.
• Knee lift. Lie down with knees bent, feet flat on the floor. Press your low back into the floor. Raise our left knee up to your chest as far as possible without pain. Hold for 5 seconds. Return the foot to the floor and slide your heel forward until the leg is straight. Now gently roll the leg from side to side and return to the starting position. Do 5 times to your comfort level, and switch legs and repeat. 
• If you can't lie down, try #3 sitting up. Sit in a chair with your back straight. Pull your right knee toward your chest. Hold for 5 seconds. Release. Repeat the exercise at least 5 times with each leg, at your comfort level. Enjoy!
• (From Client Education Handouts for Self-Care--Information for People, Inc._