We talked last month about managing the stress in your life and methods that can be used to help you deal with the complexities of life.

The next few months we will be talking about stretching, exercise and nutrition to help us stay at optimum health and well-being and how these can help us be at our best at work, home or play.

The main purpose of stretching is to increase your range of motion within a muscle or joint. Some benefits of stretching include:

• Increase flexibility
• Reduce risk of injury
• Improve circulation
• Decrease anxiety and stress
• Relaxes muscles through increased circulation
• Can give you an overall feeling of well being by increasing your circulation thus bringing more oxygen and nutrients to the body cells.
• Reduces muscle imbalance

Muscles are more easily stretched when they are warm. A short warm-up period of 5 to10 minutes of walking, bicycling, or jogging in place will warm up your muscles enough so that you can stretch them well. It is best if you can stretch every day. It is especially important to stretch before weightlifting, running or participating in any sport. Stretching before an activity improves flexibility and reduces your risk of injury. Stretching after workouts help to relax the muscles and reduce soreness.

How should I stretch? There are several methods that can be used for stretching but the safest and most popular method involves static stretching. With static stretching, your muscle is slowly lengthened to the point where you feel a mild stretch. You then hold the position for 15 to 30 seconds and then slowly release the stretch. The most important rule to follow for any stretching exercise is that it must not be painful. If you stretch to the point of pain, the muscle will not relax and might even become tighter! To stretch safely, follow these rules:

• Never force a stretch—it should always be  pain free
• Never stretch when your muscles are cold
• Stretching should be avoided if you have just injured a muscle or joint and there is noticeable swelling or bruising in the area.
• Use extra caution if you have osteoporosis or have been using steroid medicine for a long period of time.
• Avoid stretching in the area of a recent fracture

What stretches should I do? For a general stretching program, try to stretch all the major muscles of the body. If you are getting ready for a certain activity (such as running, tennis, walking, etc.) make sure you stretch the areas of your body that will be used in that activity.

Randy Pipes  LMT

Coconut water can be thought of as nature’s sports drink.
Coconut water is a natural isotonic beverage, making it the universal donor for plasma as well as an excellent beverage for muscle health. It is still being used in third world countries as IV drips because it is naturally sterile.
Here are some nutrition facts based on a 100 ml drink:
Coconut Water Sports Drink
294 mg Potassium 117 mg Potassium
25 mg Sodium 41 mg Sodium
5 mg Natural Sugar 10 – 25 mg Natural Sugar
118 mg Chloride 39 mg Chloride

Beware of Coconut Juice, which contains added sugar and fat. Coconut Water is a fat free and cholesterol free beverage full of salts, sugars, and vitamins needed by athletes. It is sold at GNC, Whole Foods, Sun Harvest and most H.E.B. stores.

Research by: Anita Turner LMT

Why do people come to get a massage? In my practice it is most often because of daily stress that we all encounter as we live our lives. Going to school, starting a new job, marrying, raising a family, being promoted, growing older, facing illness and much more can create stress.
Some stress can be good for us because it forces us to deal with deadlines and situations that must be attended to. However, to much stress can be harmful to our overall health. Symptoms such as back pain, trouble sleeping, headaches, muscle aches, heartburn, upset stomach, shortness of breath, high blood pressure, weight gain or weight loss are sometimes in part caused by stress.
Symptoms caused by stress can vary, but some signs may are:

• Chronic fatigue
• Change in appetite
• Increase in alcohol, drug or cigarette use
• Change in bowel or bladder habits
• Body aches and pains not caused by exercise
• Change in sleeping or waking patterns
• Change in behavior or emotional patterns

Stress is a part of live. What is most important is how you adapt to those stresses of life. Stress can have an effect on our autoimmune system causing illness and disease.
Taking care of yourself starts with recognizing the unhealthy ways we may deal with stress such as drinking to much alcohol or eating unhealthy meals. Try a healthier approach:

• Exercise for at least 30 minutes at least 5 times a week. (Check with your doctor)
• Do something just for yourself. Get a new hair style, shop for that new dress or sports coat you like, get a therapeutic massage, get a manicure or pedicure. All can do wonders when you are under a lot of stress.
• Recognize the things that upset you and try to develop a more positive attitude toward those you cannot avoid.
• Simplify your life. Don’t try to do so much. Set goals that you can achieve. Learn to say “no”.
• Find ways to relax: talk with supportive people, take up a hobby, listen to music, watch movies, take walks.
• Try not to self medicate with food, alcohol, or over the counter medications. Covering up a problem can make the stress even worse.
• Learn to use relaxation techniques, such as mental imaging, deep breathing, and progressive muscle relaxation.
• Get 7 to 9 hours of sleep per night.
• Eat a healthy diet
• Drink less alcohol and coffee
• Use positive thoughts and humor to overcome negative thoughts. Rent a comedy from a video store. Share it with friends and laugh your stresses away. This creates a release of the feel good hormones serotonin and endorphins.
• Seek professional help for dealing with especially difficult events in your life.

Next month we will begin to talk about stretching, exercise and nutrition in helping to reduce the stresses of life.

( Source: University of Michigan Health System)

So many of the chronic aches and pains we see today are caused by our sedentary work place society. In the past, many of our jobs required us to move around, creating multiple movements of our muscles. We were required to get up from our desk to research an item from another source, manual or paper. More of our jobs were labor intensive requiring constant movement. This created a balance of movements by our major muscle groups. No one group of muscles were overworked or in constant contraction.

Today’s workplace allows us the world at our fingertips, wrists, forearms, shoulders, neck and back. Computers and the internet are wonderful tools for us to improve our lives and the lives of others. But it comes at a price.

Constant movement and contractions of the muscles of the body parts mentioned above create a situation called repetitive use syndrome. The overuse of the same muscles over and over, sometimes for hours on end. Carpal tunnel syndrome, neck and shoulder pain are just a few examples of the conditions caused by this repetitive use of muscles.

Because of the aches and pains created by this syndrome, it is important that we make sure we are in an ergonomic body position that will create less stress on the muscles involved and take frequent breaks to allow those muscles to rest. Here are a few guidelines to use to try to sit correctly and adjust your workstation for optimal efficiency:

• Keep your head up straight, not tilted forward or back.
• Keep your thighs parallel to the floor. Your knees should be at a 90 degree angle and should be no higher than your hips. Your feet should be flat on the floor. Use a footrest if needed.
• Use a chair with good lower back (lumbar) support for the normal curve in your lower back. For additional support you can use a lumbar roll, a small pillow, or a rolled up towel.
• Make sure there are 2 to 3 inches of space between the back of your knee and the edge of your seat.

If you are using a computer:

• The monitor and key board should be directly in front of you.
• When using a keyboard, keep your elbows bent at a 90 degree angle.
• The top of your monitor should be at or slightly below eye level.
• Your wrists should be in a neutral position, not tilted up or down. Use a wrist rest for extra support.

It is important to take frequent breaks during your workday and to avoid sitting for more than 1 hour at a time. Whenever possible, leave your chair and walk or stand for a minute or two. Take a mini-exercise break of 1 or 2 minutes every hour and a longer break, 3 to 5 minutes, once every 2 to 3 hours. During your break, stretch your neck and back.

Randy Pipes LMT

( source: University of Michigan Health System)

Last month I discussed the values and benefits of massage. But how often should I get a massage? This month we discuss the frequency needed to maintain body awareness and optimal health.

Many of my clients ask:”How often should I come in for a massage? That is a very good question, but it is hard to answer. So many factors are involved in determining the best frequency for massage therapy. Some of the determining factors include: pre-existing physical conditions; job and lifestyle tensions; personality type; etc., as well as the availability and affordability of therapy.

Generally speaking, I tell the clients to schedule a massage once a week for a month and then together we will evaluate the results. From this discussion we then set up a regularly scheduled session that might be twice a month, every three weeks, or once a month. At any time, we can change and alter that schedule to meet the client’s needs.

Regular massage therapy like regular exercise and regular medical check-ups are essential in maintaining optimal health and can literally change a person’s health and outlook on life.

Randy Pipes LMT

We have been using this water over the past few weeks with great results.

If you are looking for great Massage San Antonio….Read on:

Many see massage as something you do when you go on vacation. However more people, including doctors, are seeing massage as a vital therapeutic practice that is essential in the quest for optimal health.

Most know that massage feels good, but there are many more substantial benefits to the body when regular sessions of massage are included in your schedule. These benefits can include:

• Alleviation of low back pain and increase of range of motion
• Create body self awareness
• Improve muscle tone and stimulate their nerve supply
• Improve elasticity of skin and promote skin rejuvenation
• Improve sleep and calm the mind
• Reduce blood pressure
• Increase endorphin and serotonin  production ( the feel good hormones)
• Reduce edema, as well as joint inflammation
• Release negative holding  patterns from previous injuries
• Stimulate lymph circulation and enhance immunity
• Stimulate blood circulation to enhance cell metabolism throughout the body

These are just some of the benefits therapeutic massage can bring to your life. You ask, well that’s great. But how often should I get a massage to get these benefits? Good question. In my next article, I will discuss the issues involved in determining the frequency of therapeutic massage as a way to improve your overall health.

Randy Pipes LMT

This video explains How the Psoas muscle can be the source of chronic back pain.

New research is pointing to massage therapy as being an effective alternative to many medications for a variety of modern ailments. Studies done at the Touch Research Institute has shown massage and body work to be effective in several difficult-to-treat clinical syndromes.

Massage for example:

• Facilitates weight gain in preterm infants
• Enhances attentiveness
• Alleviates depressive symptoms
• Reduces pain
• Reduces stress hormones
• Improves immune function

The Touch Research Institute (TRI) was formally established in 1992 through a start-up grant from Johnson & Johnson. It was the first center in the world solely devoted to the study of touch and it application in science and medicine. The TRI Director Tiffany Field, received her Ph.D. from the University of Miami School of Medicine, and the team of researchers include degrees from Duke, Harvard, Maryland, and other universities.

Massage San Antonio…….Blog
Below are some of the most popular types of massage therapy used by massage therapists today.
1) Swedish Massage Therapy
This is a very basic form of massage and one of  the  most common type of massage therapy. It is also known as Swedish massage or simply massage therapy.
Therapists use long flowing strokes, kneading, and circular movements on the superficial muscles using massage lotion or oil.
This type of  massage therapy can be very gentle and relaxing. Swedish can be a good place to start if you’ve never had massage before.

2) Hot Stone Massage
Hot stone massage is a very soothing experience and I believe everyone should try it at least once.  Smooth, warn stones are used as an extension of the therapist hands.  The rocks are used over specific points on the body to warm and loosen tight muscles.
The therapist often will hold stones over areas of tension and apply gentle pressure with them. The warmth is relaxing. Hot stone massage is good for people who have muscle tension, or have a difficult time relaxing.
3) Deep Tissue Massage
Deep tissue massage is for working out the extra tension and tight areas. Deep tissue often targets the deeper layers of muscle and connective tissue. The massage therapist uses slower strokes or friction techniques across the belly of the muscle.
Deep Tissue  massage is used for chronically tight or painful muscles, repetitive strain, postural problems, or recovery from injury. Clients can feel sore for several days after deep tissue massage.
4) Shiatsu
Shiatsu is a form of Oriental bodywork that uses finger pressure on acupuncture meridians.
Each point is held for several seconds to improve the flow of energy and help the body regain balance.
Shiatsu can be very relaxing yet very effective at reliving chronic pain patterns
5) Thai Massage
Thai massage is, as the name implies, traditional massage from Thailand.  It is a very profound form of bodywork that is often done with the client wearing light loose fitting clothing.
Thai massage has been describe as like “having yoga done to you.”
Like hot stone massage it can be hard to describe.  I tell people to just try it once.  You may or may not want it again but at least you will have a sense for it.
You don’t just lie there–the therapist moves and stretches you into a sequence of postures. It also reduces stress and improves flexibility and range of motion.

6) Pregnancy Massage
Pregnancy massage can be a godsend for Mothers to be. Also called prenatal massage, pregnancy massage is becoming very popular with expectant mothers. Massage therapists who are certified in pregnancy massage know the proper way to position and support the woman’s body during the massage, and how to modify techniques.
Pregnancy massage is used to reduce stress, decrease swelling, relieve aches and pains, and reduce anxiety and depression. The massage is customized to a woman’s individual needs.
7) Reflexology
Although reflexology involves body work on the feet,  it is more than simple foot massage. Reflexology involves applying pressure to certain trigger points on the foot that correspond to organs and systems in the body. Reflexology is very relaxing, and has the potential to balance the various body systems in a very effective and relaxing fashion
Sports Massage
Sports massage is specifically designed for people who are either getting ready or recovering from events. The purpose isn’t on relaxation necessarily but on preventing and treating injury and enhancing athletic performance.
Sports massage can vary from therapist to therapist but usually involves a combination of deep tissue work and stretching.

For Expert Massage San Antonio visit  Oak Haven Massage