Relaxation Practices for Stress Relief
June 18, 2009 by Massage Tips and Techniques
Filed under Acupressure, Reflexology & Healing Arts
The body’s natural relaxation response is a powerful antidote to stress. Relaxation techniques such as deep breathing, visualization, progressive muscle relaxation, meditation, and yoga can help you activate this relaxation response. When practiced regularly, these activities lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity. What’s more, they also serve a protective quality by teaching you how to stay calm and collected in the face of life’s curveballs.
The stress response floods your body with chemicals that prepare you for “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.
Set aside time in your daily schedule: The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
Don’t practice when you’re sleepy: These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.
Choose a technique that appeals to you: There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The right relaxation technique is the one that resonates with you and fits your lifestyle.
Deep breathing for stress relief: With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.
* Loosen your clothing, take off your shoes, and get comfortable.
* Take a few minutes to relax, breathing in and out in slow, deep breaths.
* When you’re relaxed and ready to start,shift your attention to your right foot.Take a moment to focus on the way it feels.
* Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
* Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
* Stay in this relaxed state for a moment, breathing deeply and slowly.
* When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
* Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.
For stress relief, try the following mindfulness meditation techniques:
* Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
* Walking meditation - You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
* Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.
Thanks to wilsonstpeter for contributing this article to our Massage blog:
The stress response floods your body with chemicals that prepare you for “fight or flight.” But while the stress response is helpful in true emergency situations where you must be alert, it wears your body down when constantly activated.The relaxation response brings your system back into balance: deepening your breathing, reducing stress hormones, slowing down your heart rate and blood pressure, and relaxing your muscles.
Set aside time in your daily schedule: The best way to start and maintain a relaxation practice is by incorporating it into your daily routine. Schedule a set time either once or twice a day for your practice. You may find that it’s easier to stick with your practice if you do it first thing in the morning, before other tasks and responsibilities get in the way.
Don’t practice when you’re sleepy: These techniques can relax you so much that they can make you very sleepy, especially if it’s close to bedtime. You will get the most out of these techniques if you practice when you’re fully awake and alert.
Choose a technique that appeals to you: There is no single relaxation technique that is best. When choosing a relaxation technique, consider your specific needs, preferences, and fitness level. The right relaxation technique is the one that resonates with you and fits your lifestyle.
Deep breathing for stress relief: With its focus on full, cleansing breaths, deep breathing is a simple, yet powerful, relaxation technique. It’s easy to learn, can be practiced almost anywhere, and provides a quick way to get your stress levels in check. Deep breathing is the cornerstone of many other relaxation practices, too, and can be combined with other relaxing elements such as aromatherapy and music. All you really need is a few minutes and a place to stretch out.
Most progressive muscle relaxation practitioners start at the feet and work their way up to the face.
* Loosen your clothing, take off your shoes, and get comfortable.
* Take a few minutes to relax, breathing in and out in slow, deep breaths.
* When you’re relaxed and ready to start,shift your attention to your right foot.Take a moment to focus on the way it feels.
* Slowly tense the muscles in your right foot, squeezing as tightly as you can. Hold for a count of 10.
* Relax your right foot. Focus on the tension flowing away and the way your foot feels as it becomes limp and loose.
* Stay in this relaxed state for a moment, breathing deeply and slowly.
* When you’re ready, shift your attention to your left foot. Follow the same sequence of muscle tension and release.
* Move slowly up through your body — legs, abdomen, back, neck, face — contracting and relaxing the muscle groups as you go.
For stress relief, try the following mindfulness meditation techniques:
* Body scan – Body scanning cultivates mindfulness by focusing your attention on various parts of your body. Like progressive muscle relaxation, you start with your feet and work your way up. However, instead of tensing and relaxing your muscles, you simply focus on the way each part of your body feels without labeling the sensations as either “good” or “bad”.
* Walking meditation - You don’t have to be seated or still to meditate. In walking meditation, mindfulness involves being focused on the physicality of each step — the sensation of your feet touching the ground, the rhythm of your breath while moving, and feeling the wind against your face.
* Mindful eating – If you reach for food when you’re under stress or gulp your meals down in a rush, try eating mindfully. Sit down at the table and focus your full attention on the meal (no TV, newspapers, or eating on the run). Eat slowly, taking the time to fully enjoy and concentrate on each bite.
Thanks to wilsonstpeter for contributing this article to our Massage blog:
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Ease Your Mind And Body At Massage Envy - Lutz
June 17, 2009 by Massage Tips and Techniques
Filed under About Massage
Can you answer Business Local Listings’s question about Massage?:
With more than 800 clinics across the nation, Massage Envy has become one of America’s most trusted names in wellness and relaxation. Now, the relief in the hands of a Massage Envy therapist is available in Lutz as well. Conveniently located on 17673 N Dale Mabry Hwy, Tampa, FL 33548, Massage Envy in Lutz will be your one-stop shop for all your relaxation and wellness needs. Massage Envy is also close to Wesley Chapel.
The benefits of a massage
For ages uncounted, the massage has been the world’s remedy of choice for alleviating pain, reducing stress, and soothing the burden of daily life. Varying massage techniques may also have unexpected benefits for our clients in Carrollwood, including enhanced flexibility, detoxification, and enhanced range of motion. Massage Envy services are unique because of our customized, client-centered approach to wellness. Our therapists actively encourage clients to provide input on the kind of massage they want, and the desired effects of the massage. If clients want specialized effects of the massage, such as the removal of chronic localized pain, or enhanced athletic performance, our therapists would be glad to help with these concerns as well. Of course, regular visits will help bring about these desired effects faster.
There are a number of different massage experiences that await our clients in Tampa at Massage Envy. Here are some of them, with short descriptions on their desired effects and styles.
Swedish massage
Swedish massages are probably the most well-known massage technique. This technique uses long, gliding strokes along the grain of the muscle, and coaxes muscle fibers back into place. This, in turn, improves the flow of deoxygenated blood back to the heart. Oxygenation-deoxygenation cycles in the muscles occur more rapidly, and with regular visits, an improvement in overall circulation will occur. Toxins present in the body will be flushed out more easily this way. Flexibility and tensile strength of the muscle fibers will also increase with regular visits. As with most massage techniques, tension and stress will be reduced considerably. Lubricants such as oil or lotion are often used to reduce stress on the skin and prevent friction burns.
Swedish massages are recommended for anyone who wants to improve overall circulation, manage stress, and ease the common pain of sore, cramped muscles. For this reason, Swedish massage is often referred to as the beginner’s massage.
Deep tissue massage
Deep tissue massages are ideal for clients with chronic localized pain in the muscles and joints. Athletes recovering from an injury, or clients with severe arthritis or gout, may want to explore this technique to alleviate joint and muscle pain.
Deep tissue massage is different from Swedish massage in that it uses strokes that go against the grain of the muscle. With these strokes, massage therapists aim to dilate the vessels carrying arterial blood flow, or fully oxygenated blood that is returning from the lungs. The strokes used are more aggressive and exert greater pressure on the affected areas, causing the muscle fibers to weave themselves back into place. This massage technique goes beyond the superficial muscles, targeting the tendons and connective tissue located deep within the body to improve blood flow and enhance range of motion. The greater oxygenation levels within the blood will also enhance healing and assist in the breakdown of scar tissue.
Craniosacral therapy
This massage technique focuses primarily on muscles in the head, neck, and upper torso, and seeks to improve the flow of fluids throughout the skull. Clients with chronic migraines, back pain, and discomfort in the jaw should request this massage technique. Pressure applied to certain segments of the face and neck will reposition misalignments in the small bones there. This, in turn, relieves tension on muscle fibers, tendons, and connective tissue, reducing pain in the temporomandibular joint, or the joint connecting the jaw to the skull.
Additional massage techniques, such as sports massage, pregnancy massage, and others await you, so come by today!
Shiatsu Massage Zen Workshop
With more than 800 clinics across the nation, Massage Envy has become one of America’s most trusted names in wellness and relaxation. Now, the relief in the hands of a Massage Envy therapist is available in Lutz as well. Conveniently located on 17673 N Dale Mabry Hwy, Tampa, FL 33548, Massage Envy in Lutz will be your one-stop shop for all your relaxation and wellness needs. Massage Envy is also close to Wesley Chapel.
The benefits of a massage
For ages uncounted, the massage has been the world’s remedy of choice for alleviating pain, reducing stress, and soothing the burden of daily life. Varying massage techniques may also have unexpected benefits for our clients in Carrollwood, including enhanced flexibility, detoxification, and enhanced range of motion. Massage Envy services are unique because of our customized, client-centered approach to wellness. Our therapists actively encourage clients to provide input on the kind of massage they want, and the desired effects of the massage. If clients want specialized effects of the massage, such as the removal of chronic localized pain, or enhanced athletic performance, our therapists would be glad to help with these concerns as well. Of course, regular visits will help bring about these desired effects faster.
There are a number of different massage experiences that await our clients in Tampa at Massage Envy. Here are some of them, with short descriptions on their desired effects and styles.
Swedish massage
Swedish massages are probably the most well-known massage technique. This technique uses long, gliding strokes along the grain of the muscle, and coaxes muscle fibers back into place. This, in turn, improves the flow of deoxygenated blood back to the heart. Oxygenation-deoxygenation cycles in the muscles occur more rapidly, and with regular visits, an improvement in overall circulation will occur. Toxins present in the body will be flushed out more easily this way. Flexibility and tensile strength of the muscle fibers will also increase with regular visits. As with most massage techniques, tension and stress will be reduced considerably. Lubricants such as oil or lotion are often used to reduce stress on the skin and prevent friction burns.
Swedish massages are recommended for anyone who wants to improve overall circulation, manage stress, and ease the common pain of sore, cramped muscles. For this reason, Swedish massage is often referred to as the beginner’s massage.
Deep tissue massage
Deep tissue massages are ideal for clients with chronic localized pain in the muscles and joints. Athletes recovering from an injury, or clients with severe arthritis or gout, may want to explore this technique to alleviate joint and muscle pain.
Deep tissue massage is different from Swedish massage in that it uses strokes that go against the grain of the muscle. With these strokes, massage therapists aim to dilate the vessels carrying arterial blood flow, or fully oxygenated blood that is returning from the lungs. The strokes used are more aggressive and exert greater pressure on the affected areas, causing the muscle fibers to weave themselves back into place. This massage technique goes beyond the superficial muscles, targeting the tendons and connective tissue located deep within the body to improve blood flow and enhance range of motion. The greater oxygenation levels within the blood will also enhance healing and assist in the breakdown of scar tissue.
Craniosacral therapy
This massage technique focuses primarily on muscles in the head, neck, and upper torso, and seeks to improve the flow of fluids throughout the skull. Clients with chronic migraines, back pain, and discomfort in the jaw should request this massage technique. Pressure applied to certain segments of the face and neck will reposition misalignments in the small bones there. This, in turn, relieves tension on muscle fibers, tendons, and connective tissue, reducing pain in the temporomandibular joint, or the joint connecting the jaw to the skull.
Additional massage techniques, such as sports massage, pregnancy massage, and others await you, so come by today!
Shiatsu Massage Zen Workshop
Five Common Types of Massage
June 5, 2009 by Massage Tips and Techniques
Filed under About Massage
Can you answer Ben Crabtree, LMT, CNMT’s question about Massage?:
Have you ever wanted to go for a massage therapy session but didn’t know what type of massage to get? Massage therapy is a very diverse field of work and there are many types of massage to choose from that range from full-body stress relief to highly targeted methods that relieve muscular pain and dysfunction. Five of the most popular types of massage are Swedish massage, Deep Tissue Massage, Hot Stone Massage, Sports Massage, and Neuromuscular Therapy.
1. Swedish Massage - this is the most common type of massage in the United States and perhaps the world. Swedish massage is known for its long gliding strokes, kneading strokes, friction strokes, and percussion as well as joint movements that feel great while improving range of motion. It’s most often thought of as a “spa” type of massage but it’s much more than that. Swedish massage is great for reducing stress, improving circulation, improving range of motion of your joints, and helping you actually feel better in your own skin. Swedish massage can range from light pressure to a heavier pressure depending on your comfort level. It’s more than just a “feel good” massage it is very therapeutic.
2. Deep Tissue Massage - right behind Swedish massage in popularity and availability, Deep Tissue Massage is one of the best known and most often requested types of massage. This massage shares some strokes and techniques with Swedish massage and is used to root out chronic tension in the deeper musculature and connective tissues that contribute to pain and loss of range of motion in joints. While some massage therapy practitioners use a heavier, sometimes uncomfortable pressure in Deep Tissue Massage it should be noted that a more moderate pressure can reach deep tissues and achieve great results with little discomfort.
3. Hot Stone Massage - this type of massage is probably the most relaxing and luxurious massage being given today. Heated basalt stones are added to the massage and are used by the massage therapist to perform a mini heat treatment as well as gliding massage strokes that seem to melt away stress and tension.
4. Sports Massage - just like it sounds, Sports Massage is geared toward athletes at every level from professional to the “weekend warrior” and those who strive for a higher level of fitness. Rather than a specific form of massage, Sports Massage is generally a combination of massage techniques tailored to the athlete’s needs. The Sports Massage might be applied to one area to relieve pain or might be more general in nature to assure overall performance.
5. Neuromuscular Therapy - also called “NMT” or Neuromuscular Massage, Neuromuscular Therapy is a well known massage technique for relieving muscular pain, and muscle spasm throughout the body. Neuromuscular Therapy is effective with myofascial trigger points causing “referred” pain that originates from someplace other than where it’s felt. This technique uses very targeted compression and friction massage techniques, positioning, and stretching to release the myofascial trigger points in muscles as well as restrictions in tendons, muscular attachments, and sometimes fascia surrounding the muscle.
All of the massage techniques described here can help you receive the health benefits of massage. Of course there are many more massage therapy techniques available that are relaxing, stress reducing, and that relieve chronic tension and pain. You actually don’t have to know what type of massage to ask for, you just need to know what you want to achieve. Do you just want to relax? Reduce muscle soreness? Relieve pain? Improve posture? Ask your massage therapist what they recommend for your particular health needs and get massaged today.
Acupressure Points
Have you ever wanted to go for a massage therapy session but didn’t know what type of massage to get? Massage therapy is a very diverse field of work and there are many types of massage to choose from that range from full-body stress relief to highly targeted methods that relieve muscular pain and dysfunction. Five of the most popular types of massage are Swedish massage, Deep Tissue Massage, Hot Stone Massage, Sports Massage, and Neuromuscular Therapy.
1. Swedish Massage - this is the most common type of massage in the United States and perhaps the world. Swedish massage is known for its long gliding strokes, kneading strokes, friction strokes, and percussion as well as joint movements that feel great while improving range of motion. It’s most often thought of as a “spa” type of massage but it’s much more than that. Swedish massage is great for reducing stress, improving circulation, improving range of motion of your joints, and helping you actually feel better in your own skin. Swedish massage can range from light pressure to a heavier pressure depending on your comfort level. It’s more than just a “feel good” massage it is very therapeutic.
2. Deep Tissue Massage - right behind Swedish massage in popularity and availability, Deep Tissue Massage is one of the best known and most often requested types of massage. This massage shares some strokes and techniques with Swedish massage and is used to root out chronic tension in the deeper musculature and connective tissues that contribute to pain and loss of range of motion in joints. While some massage therapy practitioners use a heavier, sometimes uncomfortable pressure in Deep Tissue Massage it should be noted that a more moderate pressure can reach deep tissues and achieve great results with little discomfort.
3. Hot Stone Massage - this type of massage is probably the most relaxing and luxurious massage being given today. Heated basalt stones are added to the massage and are used by the massage therapist to perform a mini heat treatment as well as gliding massage strokes that seem to melt away stress and tension.
4. Sports Massage - just like it sounds, Sports Massage is geared toward athletes at every level from professional to the “weekend warrior” and those who strive for a higher level of fitness. Rather than a specific form of massage, Sports Massage is generally a combination of massage techniques tailored to the athlete’s needs. The Sports Massage might be applied to one area to relieve pain or might be more general in nature to assure overall performance.
5. Neuromuscular Therapy - also called “NMT” or Neuromuscular Massage, Neuromuscular Therapy is a well known massage technique for relieving muscular pain, and muscle spasm throughout the body. Neuromuscular Therapy is effective with myofascial trigger points causing “referred” pain that originates from someplace other than where it’s felt. This technique uses very targeted compression and friction massage techniques, positioning, and stretching to release the myofascial trigger points in muscles as well as restrictions in tendons, muscular attachments, and sometimes fascia surrounding the muscle.
All of the massage techniques described here can help you receive the health benefits of massage. Of course there are many more massage therapy techniques available that are relaxing, stress reducing, and that relieve chronic tension and pain. You actually don’t have to know what type of massage to ask for, you just need to know what you want to achieve. Do you just want to relax? Reduce muscle soreness? Relieve pain? Improve posture? Ask your massage therapist what they recommend for your particular health needs and get massaged today.
Acupressure Points
