Massage Need NOT Be Painful

Massage and bodywork need not be painful; no pain, no gain does not apply. In fact, in order to get the most benefit from your massage and bodywork, your level of perceived sensation or discomfort should not exceed a level 7 out of 10. A level 6, and at times 7, is ideal and typically feels like a good, therapeutic depth of pressure where there may be slight discomfort, but you are able to breathe and remain totally relaxed through your whole body. It is imperative that you let your massage therapist know if the pressure and sensation or discomfort is exceeding a level 6, and upper limit 7, out of 10.

Why is it important to avoid discomfort above a level 7 during massage and bodywork? In order for our tissues to relax and heal, our nervous system (mindbody) must sense that it is safe and not experience a perceived threat. Ideally, we want to be in a regulated state in our parasympathetic nervous system. This is our rest and repair state where our body can optimize health and wellbeing.

As a bodyworker, I know how to access the parasympathetic nervous system in order to establish safety in the body through touch (myofacial stimulation). I also understand the limitations and boundaries of the body. By resourcing sensory input that targets the facia – via slow, deep, and broad pressure – I am able to reassure the client’s physical safety, which facilitates a return to homeostasis. Homeostasis is where the body will heal and function optimally. However, my ability to do this relies entirely on our communication. You must let me know if the depth of pressure in our work is approaching a 7 out of 10 or is exceeding a level 7 – remember, a level 6 is ideal. Only you know what you are sensing and experiencing.

Every body is different and there are many factors that contribute to the nervous system’s decision to elicit a pain signal. Even for the same person, a different state in the nervous system on a different day will result in a different tolerance for pressure and level of sensation or discomfort experienced. So, communication is absolutely necessary to deliver and receive the ideal and most beneficial massage and bodywork.

Be assertive and politely demand the pressure you want (ideally, a level 6 or less).

Level 1: like a feather

Level 2-3: light touch

Level 4: tissue warm up

Level 5: moderate to firm pressure

Level 6-7: the sweet spot – moderate to deep pressure where there may be slight discomfort, but you can breathe through it and remain totally relaxed through your entire body – pain should be very minimal

Level 8: deep pressure that is becoming too much where you sense your body wanting to resist or tighten and you may begin to hold your breath – this is too much pressure for our purposes

Level 9-10: too much pressure – painful pressure where your body reacts with resistance/tension/holding in your muscles and your breath, and you may start to sweat

It is normal to feel sore after a massage. After working on tissues that you may not regularly use or that you have recently used in a novel way you might experience delayed onset muscle soreness. This is a physiological response to inflammation as your tissues recover.

Soreness may be experienced if your tissues are not accustomed to massage. In the same way that your body adapts to the strain and load of working out, your tissues need time to adapt to being manipulated in the ways that massage and bodywork impact them. You may experience inflammation and soreness in areas that need healing. If you have neck pain after a massage, for example, it can be a sign that you carry a lot of tension in that area.

If you have not received massage or bodywork recently or if it is your first time receiving massage and bodywork, it is more likely that you will feel soreness afterward. Your body will adapt to the work if you receive frequent and regular massage and bodywork.

Massage Therapy, Winter, & the Off-season

Fall'10Summer has come to an end and winter is just around the bend. Winter is when I see the most injuries and muscle related complaints. During the winter it is cold outside and potentially icy; we are cold, tense, and our circulation is not great lending to muscle tension and a greater risk of injury. Additionally, winter can be stressful; it involves Holidays, bad weather, multiple family gatherings, travel, and extra expenses.

Massage therapy is an essential component of your health care routine throughout the year, and the winter & off-season are no exception. Let’s take a look at just a few of the reasons why:

Cold, Snow, & Ice! It is now only a matter of time before we, in the Front Range, have our first snowfall of the season. Then it will begin, the driveway shoveling, tense excursions to and from the car, exercising/training indoors & outdoors: skiing, snowboarding, snowshoeing, walking, jogging, swimming, and cycling in slippery conditions. These are all things that put added stress into our lives, specifically on our musculoskeletal system. Fear no more, for regular massage therapy year-round can help to maintain your muscular flexibility & health, and decrease the chances of injury during the winter.

Winter Sports & Activities Winter sports and activities can be a lot of fun, but there is a definite risk for injury and it is very important that you have a maintenance/massage therapy plan in place to prevent musculotendinous injuries, strains, and sprains from happening. Yet, not all injuries can be prevented, and if you do experience an injury, massage therapy can be a crucial part of your recovery and rehabilitation.RetroGC

Stress Winter can be a time of tremendous stress. Winter brings Holidays, bad weather, multiple family gatherings, travel,  and extra expenses, all things that can cause stress; and let’s not forget that even the things that bring us happiness and joy can also be added stress. Exercise and welcomed life changes are stressful, both mentally and physically. Massage therapy can provide much needed relief, a wonderful place for peace, quite, stillness, healing, and relaxation for the mindbodyspirit.

Seasonal Affective Disorder (SAD, winter blues/depression) During the colder months and shorter days, many people suffer from SAD, a type of depression that occurs at the same time every year. Most people with SAD have symptoms that start in the fall and may continue into the winter months, sapping your energy and making you feel moody. There are also those who may not have SAD, yet experience lethargy and feel gloomy during the winter months. Massage therapy can help soothe and relax your nervous system and bring an overall sense of well-being. Massage therapy decreases stress and anxiety levels, and is very effective in uplifting your mood – massage therapy stimulates the brain to produce endorphins.

Cold & Flu Season Winter is typically the season when many people get ill with colds and/or the flu. Massage therapy can boost your immune system and decrease your chances of getting sick; I almost never get sick! This is another great reason to make massage therapy a regular part of your health care routine year-round! After recovering from a cold or flu, getting a massage can be help eliminate toxins from your system – Just a reminder: As a health care practitioner, I ask that you do not come to your session if you are ill, especially if you have a contagious illness. Massage therapy can exacerbate sickness, and if you come to a session ill, it also puts me and other clients at risk for infection.

So there you have it, these are just a few of the many reasons why massage therapy is essential during the winter & off-season (…& year-round). Receiving massage therapy on a regular basis and throughout the year, gives us a chance to boost our immune system, improve athletic performance, prevent injury, promote healing, manage pain, decrease stress, experience quiet, stillness, and promote relaxation. Massage therapy allows the mind to be silent so that the body can heal from the inside out!

I look forward to seeing you this fall & winter for your continued, regular massage therapy care.

Please checkout the convenient online scheduling on the “Book Now” page!!

Be Well,

Maia

Yay, Gift Certificates!

Give the Gift of MASSAGE to Anyone, Anytime – a Gift Everyone Loves!

Perfect for the athlete in your life: massage will keep them going and keep them healthy! Massage supports muscular flexibility, recovery & health, boosts immune function, relieves stress,  and decreases the chances of injury.

Perfect gift for the woman or man who has everything!

A great way to say “thank you”:

  • a gift to your husband, wife, father, mother, brother, sister, friend, etc.
  • host gift

A great way to say “congratulations”

  • new parents gifts
  • engagement gifts
  • wedding gifts
  • housewarming present

Gift certificates are available for purchase with cash or check. Please contact me with the details of where you would like the gift certificate(s) sent or to arrange for pick up. Gift certificates expire one year from the date of purchase and are non-transferable.GiftCert

Stress and the Reproductive System

The reproductive system makes life possible. An individual does not need the system to survive, but the human race does. Without the reproductive system, the human cycle would end. High levels of stress that go untreated can be particularly taxing on the reproductive system.

An overload of stress prevents the release of the ‘master’ hormone that signals a cascade of hormones that direct reproduction and sexual behavior. It also inhibits the testes and ovaries directly, hindering production of the male and female sex hormones testosterone, estrogen, and progesterone.

In men, long-term stress can reduce the number of sperm produced or cause impotence. In women, stress can cause absent or irregular menstrual cycles, and reduce sexual desire.

So what do you say? Let’s keep the human race alive, book a massage session and help relieve the stress in your life.

Stress and the Endocrine System

endocrine_systemThe endo…what? I’ll give you a hint, it’s not what you do when you go over your handlebars. In simplest terms, it is a system of glands, each of which secretes a type of hormone directly into the bloodstream to regulate the body. The endocrine system is in contrast to the exocrine system, which secretes its chemicals using ducts. The endocrine system influences almost every cell, organ, and function in our bodies. It is instrumental in regulating mood, tissue function, metabolism, and reproductive processes to name a few.

So how is this system involved with stress? When the body is stressed, the glands of our endocrine system start to produce stress hormones. These hormones are released into the body and in response, the liver produces glucose, raising our blood sugar and keeping us in our ‘fight or flight’ sympathetic nervous system response when we don’t need to be there. Basically, it inhibits our ability to relax and recover from stress.

The ability to recover from stress and to remove ourselves from stress is very important in overall healthy function of the body.  Our society lends to a life of sympathetic nervous system living and not parasympathetic healing.  As a whole, we need more time in the parasympathetic nervous system response and ‘down time’ is the way to get there.  I’m not talking about down time in front of the television while folding laundry.  I’m referring to meditation, massage, relaxation in nature, sleep – I’m referring to time spent nurturing your soul and rejuvenating your systems.  Time away from a hectic schedule: working, training/exercise (yes, exercise is a form of stress & in moderation can help relieve stress – find balance), giving & caring for others (again, has it’s benefits, but it may take it’s toll if you do not make time to care for yourself) – make time for your healing and recovery.

The Endocrine System

  • Helps the body to restore and heal itself
  • Develops of a restful sleep pattern
  • Promotes appropriate levels of hormones (bringing the immune system back in balance)

Benefits of massage on the Endocrine System

  • increases general circulation in endocrine system and thus helps in transport of hormones
  • indirectly aids immune system, as some hormones produce lymphocytes to aid in immunization
  • normalizes endocrine activity through balancing effect on ANS (autonomic nervous system)
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