 HAPPY HOLIDAYS! Take Time to relax Progressive Relaxation Exercise This is easy and quick to learn. Try it when you feel anxious, stressed, or when you can't sleep. Doing it every day will give you the most benefit. (Use only if OK with your MD/Health Care Practitioners) (Do not strain. It can help to breath out during a stretch) Lie comfortably with your arms and legs outstretched Clench one fist, gently without straining, and hold it for 10 seconds Relax the fist for 10 seconds, then clench again, and relax Repeat with the other hand Draw the toes of one foot toward the knee, if safe and comfortable to do that Hold for 10 seconds or less Do the same with the other foot Repeat the same sequence for the following body parts, first on one side of the body, then the other. You can experiment with other muscle groups as well. Back of the lower legs. Point, tense your toes, and relax Buttocks. Squeeze together and relax Shoulder blades. Draw together and relax Abdomen. Pull in tightly but gently and relax Neck. Lower your neck gently down toward your chest and relax Face. Gently tighten and contract the muscles around your eyes and mouth, and relax After a week, try combining muscle groups. For example, tense ad relax the following parts together. Hands and arms on both sides Face and neck Shoulders and back Legs and feet After another week, try to quit the tensing part of the exercise. Lie down and focus on different areas, relaxing areas that feel tight. Adapted from--Fibromyalgia and Muscle Pain: Your Self-Treatment Guide by Leon Chaitow, ND, DO, Thorsons, 2001 in Client Education Handouts for Self-Care--Information for People.
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Stretches for the Neck and Shoulders
(Do these exercise only with the permission of your MD or other qualified therapist) These feel great anytime, but are especially helpful if you work at a computer. Note: If you feel any of these movements are difficult because of tension, you can let your massage therapist know you would like to work on releasing that area at your next session. If you have pain with any of these stretches, discontinue until you discuss it with your physician. 1. Sit straight with your shoulders relaxed. Inhale and gently squeeze your shoulders up toward your ears. Hold the stretch for several seconds and relax as you exhale. Repeat gently for a few times. 2. Still sitting straight, exhale and let your neck gently drop forward towards your chest. Relax for about 2 seconds, then lift your head to the center. Then let your head gently drop to one side only as far as is comfortable. Don't strain. Then relax, and return to center. Repeat to the other side. You can do the whole sequence a few times, if you tolerate it well. 3. Gently stretch your spine. Sit straight in your chair. With your hands clasped behind your head, exhale and turn slowly to the right. Look behind you, twisting only as far as is comfortable. Don't strain. You can hold the stretch for a few seconds if you tolerate it well, and then inhale as you return to the starting position. Repeat on the other side. You can repeat the sequence if you tolerate the stretch well, up to 3 times a day. Adapted from Client Handouts for Self-Care. Information for People.  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  Self-Care for Insomnia
Insomnia can be a problem for many people at any time of the year. Occasional insomnia is common and may be a response to excitement or temporary worry. If you feel over tired or too tense to relax, try the following tips. If you don't get results, consult your physician. 1. Don't work in bed--as that can be a signal for your body to become active rather than being a signal for relaxing. 2. Listen to relaxing music & practice slow deep breathing for a few minutes before bedtime (See example in #8.) 3. Get some exercise that you would physically tolerate every day, so your body feels tired at night 4. Try a warm bath before bed. (Consider adding Epsom salts in the amount recommended on the package or other aromatherapy salts for the bath in recommended amounts--if OK with your MD) 5. Make sure your bed is comfortable and that you are not too warm or too cold 6. Avoid alcohol and caffeine in the evening 7. A snack before bed may be helpful, but a big meal can keep your digestive system working overtime--so best to avoid that. 8. Use relaxation techniques such as slow deep abdominal breathing. Concentrate filling your abdomen like a balloon on the in-breath. Stop if you get dizzy. 9. Try some gentle floor stretches that are OK with your health care practitioners. For example--lying down with your feet on the floor and pulling your knees up toward you abdomen. Lower your bent knees toward the floor from side to side, gently, and being careful not to strain. Slowly turn your head from side to side--again gently and gradually without straining. 10. Consider receiving regular massage therapy or energy therapies to relieve tension. Happy Sleeping! Adapted from Client Educations Handouts for Self-Care. Information for People.  Summer is usually an active time. Sometimes with overuse or other health issues--pain can be a bi-product. You can develop a Pain, Activity, and Treatment log--to better understand how to deal with your symptoms and the results of your activities. PAIN, ACTIVITY, & TREATMENT LOG It might be helpful to track symptoms for 3-4 weeks in a row. Then, you can compare the results and even share them with your health care practitioners--if you like. Draw a stick figure of your body, and note any areas of pain/discomfort. Note how often you feel discomfort in each area. On a scale of 1-10--what is your pain level (One--no pain---ten extreme pain)? How would you describe your pain--dull, nagging, driving, pins & needles, stabbing, etc? What activities bring on pain? How do you usually feel after exercising? How do you feel after working? How do you feel after recreational activities? What kinds of stress are you feeling? What makes your pain/stress symptoms worse/better? Was your pain and/or stress significantly better after any session you might have had--talking with someone, massage therapy, energy therapies, acupressure, aromatherapy etc.? What is your activity level since any above session(s)--any improvement in your ability to move more easily, including improvement in your flexibility? How could you commit to one or more beneficial activities for your self-care this summer? What could help you stay motivated to keep making progress? What would be one small fun, easy, doable step towards one of your goals? You can chart your goals and progress on the log, by listing each goal and small steps towards your goals, and then crossing off items as you complete each step :) (It is OK to repeat the steps that are especially beneficial, in your progress toward the goals, and is OK to repeat the goals as needed.) Usually, it is helpful to under-promise with each step, and give yourself credit for any progress you've made, as that can enhance your feeling of success. What is one takeaway from completing the above log & setting one small doable step towards your goal? Wishing you a wonderful activity-filled summer with plenty of mellowing out time! 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:
 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.
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