Honoring the Victims of the Newtown Tragedy

What can I do?

I've stayed away from the news when this story broke, and for the weeks that followed.  I'm probably one of only a few people that doesn't know a thing about the shooter, and I refuse to learn even his name.  As a mother of two young children, I couldn't bear to hear about what happened in Newtown.  I wasn't going to write a post about this story, but there is a movement that has come about as a result that I would like to shed some light upon.

#26acts or #26actsofkindness

The idea is to challenge people to bring some positivity into this world by asking them to do 26 acts of kindness - one for each person who passed as a result of this tragedy.

Here is my challenge for you.

Don't stop at 26 good deeds. Continue doing them throughout 2013 and beyond.  Make doing nice things for others on a daily basis your way of life.

Need some ideas on what you can do?

• Leave a larger tip than you normally would for your server
• Pay for the toll of the vehicle behind you
• Offer to purchase a coffee for the next customer in line
• Smile at the next person you see
• Volunteer your time at a charity that speaks to you
• Help out your neighbor by shoveling their sidewalk when it snows, helping them bring their groceries in...

I hope you take on this challenge and together we can all make 2013 a positive year full of kindness.  If you want to, you can let us know what you are doing by commenting here, or commenting on our facebook page.

Keeping you warm in the winter months

We have a few things around the massage room that will help to keep you warm during these cold winter months that we have ahead of us.

fleece table warmer:  How nice is it when you get on the table, and it is warm?  Just inviting you to relax and enjoy your massage.


blanket:  We can always add on another if you like.  Remember, it is your time, it is your massage, if you are too cold, or too hot, just let your therapist know and we can add on another blanket or take one away.


heated oil:  This is a new addition to Melrose Muscle Therapy.  We now heat the oil that we use for massage.  Makes things just that much more cozier.  =)

hot bamboo massage:  You can always upgrade your massage to a hot bamboo massage.  Feel the warmth of the smooth rattan against your skin and you will feel as if you are melting into the table.  Very relaxing!

Coming soon: Paraffin hand dips....
We will add this service come January 2013.  Join our email list, and become a fan of our facebook page to be the first to know when we add new services to our menu.

Do Epsom Salts Really Work?

Here at Melrose Muscle Therapy, we have individual bags of muscle soaks for sale at $1 a piece.  Three different scents, same effectiveness. Big question I get a lot is...

Does soaking in Epsom Salts really work?

Soaking in Epsom Salts can give your body a boost in Magnesium.  Most of us are deficient in this mineral.
Magnesium helps keep us pain free in many ways.  It helps us keep our bones strong.  It helps us fight against bone loss.  It help keep our heart healthy.
Want to know more about the benefits of Magnesium?  Click here to read an article from Jean Carper.

Can you really absorb Magnesium through taking a bath? Yes you can.  Here is a link to a small study that shows that you can absorb Magnesium through taking an Epsom Salt soak in as little as 12 minutes a day.

The Epsom Salt Council (did you know this existed?) recommends bathing in Epsom Salt three times a week in order to get your recommended amount of Magnesium.


So, would you like to try a soak?  Let us know how you feel after a relaxing Epsom Salt bath.

The best things about fall

Top 5 Reasons to Love the Fall Season

I'm a fan of the fall season.  There are so many things that make you feel all warm and fuzzy.  Here is a short list of some of my favorite things about fall.

1. Apple picking season!

Apple pies, apple juice, apple cider....you get it.

 

2. Cooler, comfortable weather.

Don't you love sweater weather?  I do.  It makes for everything to be so cuddly!  =)  Great for long walks.

3. Creating funny, scary, different Jack 'o' lanterns.

My oldest daughter is the supervisor in this activity.  She doesn't like to get dirty pulling out the guts of the pumpkin.  She likes triangles for eyes.

4. Baking

What is the best way to warm up than to turn on the oven and make your favorite treats?  From cookies, to casseroles, it is a great season to begin baking.
Get some fun shaped cookie cutters and get the kids in on the action.  Makes for a great activity during the evening to keep them busy, and keep them learning.

5. Warm drinks

It's the season for hot cocoa with baby marshmallows melting on top.  That was always my favorite drink as a kid.

Pumpkins - What to do with them?

There is so much to love about pumpkins.  Here are a few different things to try at home.

Decorate:
We all know that people can carve pumpkins for Halloween, or paint them if you wish.  Here are a few different ideas for using pumpkins in your decor.

Pumpkin flower pot.

Pumpkin candle holders.

Beer cooler!  Who woulda thought?

Eat:
You can make so much great food with pumpkin.  Here are links to some of my favorite recipes.
Chocolate glazed pumpkin pie cheesecake

Pumpkin Cream Cheese

Pumpkin-Bean Soup

Spiced Pumpkin Doughnuts

Pumpkin Pancakes

Great for your skin:
Melrose Muscle Therapy has introduced its newest massage offering:  a Pumpkin Spice Facial Massage.  It smells like pumpkin pie, and feels so smooth on your skin.  Pumpkin has so many benefits when used on our skin.  It has anti-aging properties that wipe away wrinkles. Book your appointment now and enjoy the autumn season a little bit more.

Daddy-Newborn Relationship - how to increase the bonding

New research has been done that shows there is another benefit specific to fathers for learning and giving infant massage.  This benefit is lowering the father's stress levels.

You can read the pubmed article here.
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210630/?tool=pubmed

When men and women become parents, it is stressful for both parties.  Traditionally it has been the mom taking most, if not all, the responsibility in the early years.  Many fathers feel left out, or don't know what they can do to support mom and baby, and this becomes a new source of stress (besides having a new mouth to feed).  Increasingly, however, men have taken on more parental responsibility earlier in a newborn's life.  Taking a class on infant massage is great for dads.  It helps them to bond with their newborn children earlier in their baby's life and apparently it also decreases dad's stress levels too!.  There is so much more to learn in an infant massage class than just the massage strokes.  You learn how to communicate with your baby.  There are discussions with other parents and you find out what other moms and dads do when situations arise.  The class is an open forum for discussion, and fathers can meet other men who are in similar situations with whom they can relate.

I would love to see even more dads getting involved, and I can help you.  Click here to learn about taking an infant massage class with Luisa at Melrose Muscle Therapy. 

Moon Bounce and Leg Cramps

Yesterday my daughter Luciana had her 3rd birthday party.  Lots of activities for the kids that were there, and my daughter didn't want to stop to rest for long.  There was a moon bounce, and she was in there jumping around for hours.  After a while, she decided she need to go inside and take a nap.   When she woke up, she came outside again, and continued to run around and jump again in the moon bounce.  9pm rolls around, and her legs start to hurt.  She falls in the moon bounce, starts crying that her legs are hurting.  Party is over. =(   I ask my husband to carry her upstairs to "mommy's bed."  He runs to get me a heating pad, and some jojoba oil. 

My daughter is no stranger to massage.  She has been getting them everyday since she was born, heck she liked them when I received massage when I was pregnant with her. 

She knew what I was about to do, and she stopped crying, calmed down, and helped to guide me in my massage.  I begin to apply a small amount of jojoba to her legs, and Luciana tells me where she wanted me to rub out the pain.  As the heating pad warmed up under her legs, and I worked out the cramping, she began to feel better.  It didn't take much time for her to feel okay again.  Bodywork works very quickly with children, especially children that receive massage as often as my daughter does. 

This morning, I rubbed down her legs again, just as a precaution.  She thanked me with a big hug and the words, "you're the best mom!"  =)

Do you have any stories you would like to share?  I'd love to hear how massage has helped you in your life.

Get Better Sleep

One of the benefits of getting regular massage, is being able to get a better night's rest.  Relieving your stress can leave you with a deeper, better quality sleep.

What does better sleep mean for me?

1. Improves your memory.
2. More creativity. 
3. Increase stamina in sports.
4. Improves your grades in school.
5. Greater attention span.
6. Stronger immune system.
7. Reduced stress levels.


Think about how you feel when you don't get a good night's rest.  Can you remember what your day was like?  Do you find it hard to think about anything when you feel fatigued?
 

So how can I get better sleep?

1. Try getting to bed each night at the same time.  Set yourself a schedule.
2. Find a way to de-stress before bed, whether that be meditating, or simple stretching.
3. Avoid very active activities an hour before bed.
4. Keep your bedroom dark, cool, clean, and uncluttered.

Still having trouble falling asleep, or staying asleep?  Book yourself a massage at Melrose Muscle Therapy.  Regular massage can help you to de-stress and remind your body how to relax and let go.

Making a Donation and Feeling Good about it

Yesterday I dropped off a big box of school supplies to School District 89.

I felt very proud of everyone that brought in a few supplies to help out with Melrose Muscle Therapy's supply drive.  Part of Melrose Muscle Therapy's School Supply Drive was a contest. 

There are many winners.  First, the students who will receive the free supplies.  Second, the winner of the raffle (who wishes to be anonymous) has won a free 60 minute Hot Bamboo massage.  Third, the teachers and faculty of Sacred Heart School in Melrose Park, who have been chosen by the winner to receive a day of free massage.

 

I love being a part of my community.  It always feels good to know that we are making a difference, and I hope you feel the same way.  Do you want us to help out a specific charity?  Let us know.

Why use Jojoba for massage?

There are plenty different types of oils that a massage therapist could use.  Here at Melrose Muscle Therapy, we use Jojoba.  For those of you familiar with Jojoba, you know it is not an oil, but a liquid wax ester.

Why do we use jojoba when there are so many other oils on the market that are way cheaper to use?

 1. It doesn't spoil or go bad.  Many other oils expire.  Jojoba does not expire.  this keeps us a bit greener as we are not wasting any product.

2. Jojoba is non-allergenic.  It is perfect to use with all skin types, but especially for sensitive skin.

3. Jojoba does not stain clothing.  You can be assured that after getting a massage at Melrose Muscle Therapy, that you will not have any oily residue on your skin that could stain your clothing.  First off, we dont use that much oil to begin with, and secondly, jojoba easily washes out of any linens with water and detergent.

 4. Jojoba conditions the skin.  It is the closest thing to our natural oil.  It won't clog your pores, and you will feel silky soft instead of oily and greasy.

I feel like I'm melting like chocolate

I love learning about different ways that mothers massage their children.  While at the Taste of Melrose Park this past weekend, I met with so many people from around the neighborhood.  There was one mother daughter team that really caught my attention.  the mother asked me if it would be okay for her daughter to get a massage.  Of course, as long as she was present, and gave permission, it was fine with me.  The little girl was about the age of seven years old.  She loved her massage.  Her mother has been massaging her since she as a baby.  As she would massage her daughter, she would tell her to melt like chocolate.  As her daughter would imagine the chocolate melting, her body would relax completely. 

Would you like to melt like chocolate?

Massage and World Peace?

A client gave me quite a compliment today.  He said, "If you could find a way to clone your hands, there would be world peace."  Wow!  I was taken aback but such a generous comment.  Interesting enough however, he is not the first one that came up with this idea. I had read something very similar to his wording online just a couple of days ago.  A celebrity in the massage world, Cherie Sohnen-Moe, recently wrote a blog post on the WIBB site.  You can see her full post here.  If you don't know who she is, take a moment to find out.  You will be glad you did.

So am I really contributing to world peace each time I give a massage to someone?  Perhaps I am.  Here's to world peace.

Mommy Martyrdom?

Take a moment to read this article from the Chicago Tribune the other day about how moms can get to the point where they feel they are the only ones that can care for their children, and have a hard time breaking away. I'm totally guilty of this one. Whenever I've gone somewhere, and I knew my daughters were not going to be sleeping, I feel guilty. Guilty for leaving them. It took a long time, (sometimes I still do it) to get to a point where I feel somewhat comfortable with leaving them with my parents for a few hours, or with my husband as I run to the store, or with a trusted babysitter. Even though I know they are safe, I still felt guilty. I'd call and check in just to hear their voices to put my mind at ease. After reading this article, I will make it a point to remind myself that I leave my girls in safe hands. To remind myself that it is okay for them to be looked after by someone else once in a while, in fact, it is good for them.

Comforting Touch

This evening I went to a local AMTA (American Massage Therapy Association) meeting. It is nice to get together face to face with other therapists, and talk about what is going on in our practices. We had a special guest this evening come in and talk to us about Compassionate Touch. Donna Schiller works with people in hospice four days a week. She is a wonderful person to concentrate her work in this area of the massage profession. I've worked with only a couple of hospice cases, and it was difficult for me when the person would pass. I wouldn't know how to deal with it, to separate myself, to keep myself grounded if I knew that each person I touched that day was facing death.

There was one client of mine that had accepted me into her home. She and her husband didn't want to believe that she was dying. Her niece had actually found me and hired me to work on her aunt. She had warned me that they didn't know how much time was left in this woman's life. It could have been hours, days, or weeks, but she had been brought home to die with her family. She paid for 2 half hour sessions. When I went to her home the first time, this woman talked about wanting to get out of bed, and trying to walk. Her husband was very positive in thinking that she would be walking soon, and healthy again. The second time, the couple let me know how my work comforted her so much. She was able to sleep for a couple of hours blissfully shortly after I had left. She told me that she was looking forward to me coming back again as soon as I had left the first time. I saw her only twice before she passed, but that was enough time for me to be touched by this couple's life. I'm glad that I was there for her, to bring comforting words, and comforting touch to her in her last days.It took me a few days to come to terms with this situation.  I don't know how Donna does it, but I am glad that she does. 

Mom and Entrepreneur, it's a Balancing Act

Today has been quite a busy day for work. Even though I am at home with my girls during the day, I am constantly working on my business. A few minutes here, a few minutes there.  While the girls are having a tea party, I can sneak away (still in the same room of course) and read an article, reply to some emails, or what have you. This weekend, I have a huge event that I am preparing for, and getting everything together has been pretty stressful, even though I plan ahead for it. Today I mixed together some sugar scrubs that I will offer for sale. I then made some other type of concoction so that my daughter could "help" me. The sugar scrub that I put together will be a new product offered by Melrose Muscle Therapy, so we will see how it goes. I also put together some more muscle soaks (mix of epsom salts and sea salts) that my clients love for those days they just need an escape. I designed and sent out an email blast to my clients. I feel pretty accomplished today. =)

Sometimes it can be difficult to balance being a mom and an entrepreneur.  I wouldn't have it any other way though. There are some days that I don't get anything done for my business, but I get to be Super Mom all the time.  There are times when I get so stressed out with upcoming deadlines, and a baby being sick, or both at the same time that I will cry in the shower just to release the tension.  Once the deadlines pass, and my baby feels healthy again, I will schedule myself in for a massage.  I try to plan ahead as much as I can, but something always comes up when you are a mom.  Not everything can be planned.  I've learned to always have a plan B and a plan C.  I have found ways to keep myself grounded, ask for help if needed.

I would love to know if you have any advice for other moms out there that may feel overwhelmed at times, and what they can do if they have a spare moment to themselves (as rare as that is).  Please comment below with any advice.

Benefits for the Parent During Infant Massage

September is full of community events for Melrose Muscle Therapy. On September 22, I will be teaching a free Infant Massage Workshop at the Melrose Park Library. I will be teaching it in English, with a Spanish translator. This will be my first bilingual class, and I'm super excited about it. There is pre-registration required, but it is a free class. It if goes well, we will offer it again soon, and possibly bring the workshop to other places such as the local hospitals, or doctor's offices as a program for their patients. Did you know that infant massage doesn't just benefit baby? It also benefits mom, dad, or whomever it is that is massaging baby.

Benefits of Infant Massage for Parents

• Caregivers report feeling more comfortable and confident in their ability to care for baby.
• Parents learn to understand and respond to baby’s cues.
• Parents learn techniques to comfort, calm and soothe their babies.
• Provides an additional avenue for close and nurturing contact.
• Infant Massage is one of the most natural and pleasant methods of providing this important early nurturing and an amazing tool for helping parents become closer to their babies.
  

(Information about benefits from Infant Massage USA @ www.infantmassageusa.org)

So if you are a new parent, a grandparent, expecting mother, babysitter, nanny, or any other caretaker, then please sign up for the free infant massage workshop.  I'd love to see you there.

Oldest Siblings Living in Sardinia

Have you heard the news about the oldest siblings in the world? They are the Melis family and they live in Sardinia. 9 brothers and sisters ranging from 78 to 105 years of age. What are “the experts” saying is the key to longevity? Look at what you eat, what you do, and your outlook on life.

So there it is in a nutshell.

Eat well, and your body will thank you.

Keep moving each day, and you will be able to keep moving as you age.

Stay positive. It is much less stressful, and takes much less energy than negativity.

What do the Melis siblings say is the key to longevity?

According to this article, it is minestrone soup, working hard, and being close to their family.

What do you think? What will you do today, so you are here to see tomorrow?

Melrose Muscle Therapy accepts insurance?

I have had quite a few people ask me if I accept insurance so they can get their massage treatment covered. Unfortunately, in the state of Illinois, an independent massage therapist currently can not currently accept insurance. I can, however, work in conjunction with another medical professional, such as a chiropractor in order to get massage covered by insurance. So, this is what I have done. A small drive down the street from Melrose Muscle Therapy is a fantastic chiropractor, Dr. Jacqueline Martinez, CCSP, DABCO (Certified Chiropractic Sports Physician, Diplomate American Board of Chiropractic Orthopedics, in case you were wondering what those letters stood for). I have partnered up with her to give my clients an option. If your insurance covers massage treatments for you, then you can make an appointment to see me at Dr. Martinez's office. I am there every other week on Friday mornings. You can have any chiropractic treatment done as well, while you are there, or you can come in just for your massage. If your insurance doesn't cover massage, don't worry, just sign up for Melrose Muscle Therapy's email list. You will receive different specials each month, right to your inbox. I hope this partnership will help those of you who haven't been able to come in for massage before. See you soon!

Melrose Muscle Therapy at the Taste of Melrose Park

I'm very excited about some events that I will be doing in the neighborhood in the coming weeks. The first big event is next weekend (Aug 31, Sept 1 & 2) is the Taste of Melrose Park. Melrose Muscle Therapy will have an information booth there for the first time. I have been going to the Taste of MP for most all of my life (missed only one year that I am aware of). It is family friendly, lots of fun, and great food! This year there are over 70 food vendors, mostly family booths, and not restaurants. The food ranges in price from $1-$3, and the best part about it is that you can actually have lunch and dinner there and not be hungry, or out of money at the end of the day. There are a few booths that I look forward to every year: Sfingi (sugar donuts made by nuns), arancini (fried rice ball filled stuffed with meat and veggies), and quesadillas. There is so much food at this event, that I never make it to each booth. This year, I may have a good chance at it, since I will be there the entire time.

Melrose Muscle Therapy will have an informational booth nearby the crafts and other businesses this year. We will have giveaways, information, and free chair massage given by yours truly. I hope that you take some time out next weekend and join us at this year's Taste of Melrose Park. We would love to see you there!

Kids have it easy commercial

I saw a commercial today that left me feeling a bit horrified. It was a 14 year old boy talking to some younger boys about how they have it so easy nowadays. The younger kids were on the couch with their laptop computers. The 14 year old boy spoke about having to wait 1 whole minute sitting in front of his computer for something to download, and now he has back problems. As amusing as this may have been for the commercial, I couldn't help but think how the newer generation will most likely have more back issues due to sitting in front of their computers for hours each day. Technology has taken us all a long way. Many of my older clients that work at a desk position for 8-12 hours a day come in with persistent back pain. Many have smartphones, or ipads, or some other device in which they hold it in a way that they are looking down at their machines. They complain of neck pain, headaches, and other back related issues. As our society becomes more dependent on these devices. I can't help but think about the issues we will be facing in the future. Take this as a reminder to get up, move around, at the very least each hour. Set a timer at your desk while at work. Set a timer for your children when they are doing their homework. Make sure you stretch a bit. Just get up and move. The more mobile we are now, the more mobile we will be in the future.

Your hands must hurt!

I often get asked if my hands hurt after a long day of providing massage, or similar I get told that my hands are very strong that I must get tired after doing so many massages a day.

Truth is, I don't just use my hands when I am giving a massage. I use my entire body as leverage to give the strength that you feel in my massage work. When you ask for more pressure, I step back, get into a lunge and push my entire body forward focusing on my forearm, or palm of my hand (whichever I am using at the moment) and as my entire body moves forward, it gives leverage for my hand or forearm to give a bit more pressure as you wish. 

To keep my body from overuse, and daily wear and tear, it is important that I take care of it so that you can benefit from my best work each and every time.

One of my favorite ways to keep my hands in tip top shape between appointments is to shake them out. You can do this too if you have a job that requires lots of hand use such as working at a desk typing all day.

Imagine that you have very sticky tape on your fingers and you want to shake it off. Shake your arms and hands as hard as you can (if this hurts, please don't do the exercise). Try shaking them for at least 10 seconds straight. And stop. I'd say it feels pretty good! =)

Simple Pleasures

Each day I allow myself at least one simple pleasure.  One day it might be an extra scoop of ice cream, another day it may be a few extra minutes of sleep.  The other night, my oldest daughter, Luciana, gave me my simple pleasure.  We currently have a routine where after her baby sister falls asleep for the night, I help Luciana fall asleep by talking about her day, all the while massaging her back.  Last night she asked for me to sing to her a song that I would sing when she was a baby.  As I lay there beside my daughter, massaging her back, singing her lullaby, I could see her smiling as she drifted off to sleep.  By far, one of my favorite simple pleasures. 

What will you allow yourself to enjoy today?

I constantly get headaches. What can I do?

There are many types of headaches, and depending on what the reason is for your headache, massage may be just what the doctor ordered to ease the pain you feel. Here are the two most common types of headaches.

Tension Headaches

High levels of stress, worry, anger can trigger the onset of a tension headache.

Migraines

It has been in the news lately that women suffer more often from migraine pain than do men. Researchers are saying that the reasoning has to do with genetics and how our sex determines certain parts of brain structure. Regardless of who gets them more, migraines are a pain in the...well, a pain in the head. Migraines share many of the same triggers as tension headaches, but last much longer, and are much more intense. They also are one sided, so the pain is only felt on either the right or left side of your head.

If I get headaches often, what can I do?

First thing you should do is start a headache diary. Write down when you get your headache, and how long they last. Write down your activities, what you ate, what emotions you were going through before the onset of your headache. This will help narrow down what your specific triggers are for your pain. Check this link to see a sample diary you can use.

Once you notice a pattern develop, it will be easier to keep your headaches at bay. If you notice that one of the triggers for your headaches is stress related, or due to muscle tension (tight neck, TMJ, or any other tight muscles), then frequent massage will help. Your massage therapist should do a full assessment to help you make some small changes to your daily routine. Anything from the way you are sleeping, to how you sit at work could be causing muscle tension in your neck. Your therapist can give you some ways to help you deal with unusual amounts of stress when you are not getting a massage.

Relieve your Sinus Discomfort Naturally with Massage

Many people have been complaining about their sinuses bothering them this time of year.  The weather is unpredictable, and has been changing from unbearably hot to a nice cool summer day, and back again.  Here are some simple self-massage techniques you can use to relieve any sinus pressure you may have. 

Certified or Licensed Massage Therapist, what's the difference?

What is the difference between a certified massage therapist and a licensed massage therapist? Why do we see the letters LMT or CMT after your name? What do those initials mean?

I was asked this question this week. I figured if one person had the question, maybe more of you do too. Here is the answer for those practicing massage in the state of Illinois.

To become certified as a massage therapist, one must attend a accredited school and finish a minimum of 500 hour program (this will soon change to 600 hours). My initial training was 750 hours, and took 15 months to complete. Once you complete the required program, you take a national exam. There are currently two available to take. The National Certification Examination for Therapeutic Massage & Bodywork (NCETMB ) and the Massage & Bodywork Licensing Examination (MBLEx). Not all states accept both, but Illinois does. Once one passes this exam, they are a Certified Massage Therapist. They may place CMT after their name.

If you want to legally practice massage therapy in Illinois, you need to get your state license. You must apply for one through the Illinois Department of Financial & Professional Regulation. This is the governing body that regulates many licenses.

There are a few things that you need to have in order to apply for the license. You need to be at least 18 years of age. You need to have passed one of the National tests mentioned above. You need to get fingerprinted for a background check, and you need to pay the $175 fee.

So what does all this mean?

Certified massage therapist has all the information to do their job. Licensed massage therapist is one that can legally perform their job.

In certain states, there is not license needed, so CMT will be more commonly seen.

STD's and Massage (Part 2)

In this series of posts, I will give tips for people with certain conditions to let them know if they should even obtain a massage or not, and what are the important points to go over with your massage therapist.

Yesterday we talked about Mollusum Contagiosum Virus (MCV), Genital Warts (HPV), Syphilis, and Hepatitis. Today the subject at hand is HIV/AIDS.

Can I get a massage if I have HIV?

Since this virus is spread through bodily fluids, and not skin to skin contact, it is safe for a client with HIV to obtain massage.

Your massage therapist needs to take extra care to make sure to not put you at risk for getting sick. She/he may or may not wear gloves as protection for you.

What should I tell my massage therapist?

Inform your therapist what stage of HIV you have. Let them know if you have any other complications related to the virus.

If you are in phase 4-5 of the disease (most advanced stage of AIDS), please tell your therapist. This will affect the type of massage you can receive.

All stages of HIV/AIDS are safe to receive bodywork, but it depends on what phase, and how you are feeling as to what type of bodywork you will receive.

Massage can be a great additional option of treatment for those with HIV/AIDS. In the beginning phases, Swedish massage can be very stress reducing which can help the immune system. In the more advanced stages, energetic work and other non-circulatory massage can become a great source of comfort for a population that is often outcast.

As always, if there are any subjects you would like me to talk about let me know by commenting below, or by sending us an email to info(at)melrosemuscletherapy(dot)com

STD's and Massage (Part 1)

In this series of posts, I will give tips for people with certain conditions to let them know if they should even obtain a massage or not, and what are the important points to go over with your massage therapist.

STD's and Massage (Part 1)

Although most sexually transmitted diseases are only spread through sexual contact, there are a few exceptions.

Mollusum Contagiosum Virus (MCV), Genital Warts (HPV), and Syphilis

These viruses can be spread through any kind of skin to skin contact. They can also be spread with contact to contaminated linens. Treat these STDs first and postpone any massage appointments until there is no chance of spreading the infection to others.

If you know that you have any type of STD, make sure you treat your infection. Once the infection is cleared up, you can make your appointment for massage.

Hepatitis

Let your therapist know if you have any open wounds, or small cuts anywhere on your body. Your therapist may wear gloves during your massage as a precaution for two reasons: first to protect you, and second to prevent transmission of the disease. Please do not take offense if they choose to wear gloves. They may have a cut on their hand, or fingernails. I have had quite a few massages where we practiced with gloves during my massage training. If your therapist is good, you won't even realize the gloves are on.

If your Hepatitis is in the acute stage, certain types of massage strokes should not be used, so please make sure your therapist is aware of what stage you are in. If your Hepatitis is in the chronic stage, you may have the option to get a circulatory massage. You may not, if your overall health isn't well. Each person is different, and you should discuss with your massage therapist what your benefits are from having massage. Energy work and non-circulatory massage are options that you might consider during all stages.

As always, if there are any subjects you would like me to talk about let me know by commenting below, or by sending us an email to info(at)melrosemuscletherapy(dot)com

I have brittle bones, is massage safe for me?

In this series of posts, I will give tips for people with certain conditions to let them know if they should even obtain a massage or not, and what are the important points to go over with your massage therapist.

Yes, massage can be a safe option for you to relieve any discomfort you are experiencing from having weakened bones.  Keep reading to find out what you should know to keep your massage safe.

Do you have Osteoporosis?

It is very important to inform your massage therapist that you have Osteoporosis. You would not want to get a deep pressure massage, as that could have the potential to fracture your bones. That wouldn't be very relaxing now would it?

That being said, gentle massage can be very beneficial to someone with Osteoporosis. It can naturally relieve the pain and discomfort, however temporarily, that you feel from the loss of bone density.

If there is ever a time where you feel your massage therapist is giving you too much pressure, please tell them right away.  Remember, the time you have on the massage table, is YOUR time.  If you are ever uncomfortable, let your therapist know.  

Do you have a current fracture?

Inform your massage therapist how acute the fracture is, the degree of fracture (hairline fracture or complete broken bone), and the location.

You can not receive massage in the local area of the fracture, but the rest of your body can receive bodywork.

Example of how massage can help you:

If you have a hairline fracture on your left foot, your right leg will be working harder to compensate for the lack of movement from your left leg. You will not get massage on your left foot, but it would be beneficial to you to get massage on your right leg and foot since those muscles are currently working harder than they are used to.

I will continue to post about some other conditions such as Asthma, Cancer, etc... Let me know if there are any subjects you would like me to talk about by commenting below, or by sending us an email to info(at)melrosemuscletherapy(dot)com

Arthritis and Massage

A few days ago I wrote about having a fever, cold or flu and obtaining a massage. Yesterday it was Diabetes. I tend to talk about all the times when you should get a massage, such as to relieve tension, ease back pain, or many other times when it is appropriate. In this series of posts, I will give tips for people with certain conditions to let them know if they should even obtain a massage or not, and what are the important points to go over with your massage therapist. Tonight’s topic is Arthritis.

Do you have Rheumatoid Arthritis?

Your basic Swedish Massage can help you as long as your RA is not in an acute stage. If it is, you will want to make sure to explain that to your massage therapist, as it will determine the type of strokes they use with you during that time. During the subacute stage of RA, it is safe to obtain a circulatory massage such as Swedish. Massage can help maintain and even increase joint function.

Do you have Septic Arthritis?

Do not get a massage! SA is a kind of arthritis that is brought on by a bacterial infection. Massage would only make that infection spread. Massage is advised, however, once the infection is completely gone. It will help regain some of the range of motion that was lost due to the infection.

Do you have Osteoarthritis?

If you are in an acute stage where you have pain, heat, and redness at the joints affected, then do not get massage in those areas. If you are in the subacute stage of Osteoarthritis, then massage can be very helpful in reducing pain with soft stretches included in the massage.

Over the next few days I will post about some other conditions such as Osteoporosis, Asthma, Cancer, etc... Let me know if there are any subjects you would like me to talk about by commenting below, or by sending us an email to info(at)melrosemuscletherapy(dot)com

Diabetes and Massage

A few days ago I wrote about having a fever, cold or flu and obtaining a massage. Tonight I will write about Diabetes. I tend to talk about all the times when you should get a massage, such as to relieve tension, ease back pain, or many other times when it is appropriate. Over the next few days, I will talk about times when you shouldn't get a massage, or should find a massage therapist with extra training that specializes in your condition.

Do you have Diabetes?

Some tips for you if you want to get a massage:

1. Make your appointment at least an hour after you have taken your insulin injection, or before you are going to eat/take your insulin shot.
2. At your appointment, before your massage, inform your therapist where you inject your insulin. This will help your therapist choose what type of strokes to use and where during your massage.
3. Make sure to tell your therapist when you last took insulin.
4. During your massage, if you are starting to feel dizzy, weak, or have any other symptom of insulin shock, please tell your massage therapist. Do not be afraid or embarrassed if you need to stop your massage. Your health is the priority.
5. If you have advanced Diabetes with kidney failure or arherosclerosis, a Swedish massage would not be advised. Find a therapists that specializes in energy techniques instead.

Over the next few days I will post about some other conditions such as Osteoporosis, Asthma, Cancer, etc... Let me know if there are any subjects you would like me to talk about by commenting below, or by sending us an email to info(at)melrosemuscletherapy(dot)com

Massage and Fever

I tend to talk about all the times when you should get a massage, such as to relieve tension, ease back pain, or many other times when it is appropriate. Over the next few days, I will talk about times when you shouldn't get a massage, or should find a massage therapist with extra training that specializes in your condition.

Do you have a high fever?

Do not get a massage when you have a fever. There are a few simple reasons as to why.

1. Massage can be taxing for your body. If you have a fever, your body is already fighting something in your system.
2. You should be at home, resting so you can feel better.
3. If you have a fever in conjunction with a cold or flu (or some other underlying infectious disease), you could pass that on to not only your massage therapist, but to anyone that enters the same building after you.
4. Do you really want to get massaged when you have a fever? I know I wouldn't want to.

What if you have a cold/flu?

Massage during a cold or flu can make your symptoms worse, but the duration of your sickness will be shorter. But once again, if you have a cold or the flu, you should stay home and take care of yourself until you are not contagious anymore.

Over the next few days I will post about some other conditions such as Osteoporosis, Diabetes, Asthma, Cancer, etc... Let me know if there are any subjects you would like me to talk about by commenting below, or by sending us an email to info(at)melrosemuscletherapy(dot)com

Stress and Disease

So many problems are related to being overly stressed. Here are quite a few of them:

Loss of sleep

Can't concentrate

Can't seem to remember much

Always tired

Constantly suffering from pain

Anxiety

Depression

Stroke

Heart Disease

Change in your weight

Heart Attack

Headaches

Alzheimer's

Diabetes

Asthma

So what can you do if you are suffering from any of these, or prevent you from getting any of these? How can you change your stress levels to a much lower manageable state?

Figure out what is causing you to stress. What can you do to relieve some of those stressful agents? Just taking a few moments to yourself to clear your mind can help. Turn off every distraction for a moment. Focus on your breathing so that you can't think of anything else. If you can't find a place to be free of distractions, then get a massage. Even a short 30 minutes can help you de-stress so that you can get back to solving any problems that are in front of you.

Living Purposefully and Responsibly

Inspiration from a fellow blogger who has been writing about living with a purpose. You can read his posts here.

The idea of living with a purpose, the way I understand it, is to have goals that you are reaching for and striving for each day. Here is my step by step plan on how to live with purpose.

1. Ask yourself what do you want.

Write down your goals. Do you want to go back to school? Do you want to de-stress your life? Do you want to eat healthier? Whatever it is that you want to attain, write it down.

2. Ask yourself what actions are needed to meet your goals.
   Break down your goals into mini attainable goals if needed. Example: If I wanted to write a novel by next year, I would try to write at least a few pages each week, or day. Each month I would a have a goal of having written at least a chapter. So I have goals set for the year, for each month, and each day. Create a schedule for yourself and try to keep to it.

3. Hold yourself accountable.

Understand that you and only you are responsible for your choices and your actions.

Let us know what you are striving for. How will you live with purpose today?

Helping Students in Need with School Days Supply Drive & Contest

I remember at the end of the school year during my time in elementary school, the teachers were always scrambling for supplies.  We always seemed to run out of paper and chalk and pencils before the year was over.  I vividly remember one year it was October and we didn't have any orange paper left in the entire school.  No pumpkin craft.  We were pretty disappointed kids.  There was another year where we ran out of chalk in each of the classrooms and I remember my teacher purchasing her own to bring in to school.

My elementary school has since closed down, but there are a few schools still in the area.  With state budgets cutting back on school budgets, I figured this year we should do a supply drive for District 89 students and teachers.  To make it a bit more fun, I've included a two part contest as well.

http://www.melrosemuscletherapy.com/Contest.html

I asked the local school district what their wishlist was, and the number one thing on their list was a surprise to me.  White uniform shirts.  Second on the list - socks.  So if you are shopping one day and you see some uniform shirts on sale, please pick up a few, and bring them in, any and all sizes for the kids.  For a complete wishlist, visit the link above.


When you participate, this is what you will get in return- (besides that warm fuzzy feeling) a chance to win a free 60 minute Hot Bamboo Massage.  You also get 10 minutes added to your current massage session and a free Hot Bamboo upgrade to your 30 minute appointment this month.  Oh, and one more thing, if you happen to be the winner of drawing, you also get to pick an area elementary school at which Melrose Muscle Therapy will provide the faculty and staff a day of free massages as a 'thank you' to all they do. =)

Keeping Cool in the Summer Heat

I have been watching the Olympics, and this evening the short distance women runners caught my interest. I used to be a runner during my high school years. I remember how difficult it was to run in the heat during the summer, and at the beginning of the school year. Here are a few tips for you if you are feeling inspired by this years Olympics, and have begun running, or any other activity out in our current heat waves.

Keep hydrated. I say this a lot to my clients throughout the year, but if you are active, it is even more important to avoid dehydration. When you drink anything with caffeine (coffee and teas included), or alcohol, it actually acts to dehydrate you.

Wear cool clothing. Wear lightweight fabrics that allow your skin to breathe. Wear a visor or hat to protect your face. Wear sunglasses to protect your eyes.

Pick the most comfortable route. On really hot days, try to run in the morning or evening hours when the temperature is a bit cooler. If you do choose to run in the daytime, find a path that has a lot of shade.

Protect your skin. Wear sunscreen with a high SPF. (If you have already been sunburned, schedule yourself for a 'Cool as a Cucumber' Body Treatment and Massage.)  =)

Don't overexert yourself. Heat exhaustion is no fun. Make sure to listen to your body when beginning a new program, or when adjusting your current routine.

What tips do you have for any new runners, especially in the summer heat? Let us know by commenting below.

Have you ever heard of the 42 lb. head?

To quote Eric Dalton, “According to research, every inch the head moves forward of the shoulders, weight is amplified by 10 pounds. As a result, a 12 pound head held 3 inches forward causes the cervical extensors to isometrically battle 42 pounds against the relentless force of gravity.”

You can see an article that he wrote about this here, complete with a few pictures that you can reference.

When you think about it, it is pretty crazy to think that just a small amount of movement forward, can cause such strain for your neck muscles. These muscles are meant to hold up your head in an upright position quite easily. They are not meant to carry such a heavy load, or force. If you have been having a lot of headaches lately and your neck has been bothering you, you may have what is called upper-crossed syndrome. (More about upper-crossed syndrome in a future post)

What causes you to have a 42 pound head?

Technology isn't helping. If you have a smart-phone, a tablet, or an mp3 player, you may be constantly holding these items down as you look at them.

The same goes for reading too. Watch the way you hold your newspaper, books, magazines, or e-reader. If you are keeping your head held down for a long period of time, you are straining your neck muscles.

What can you do to reverse the damage done?

Raise your electronics up so that they are at your eye level instead of holding them in a way that forces you to look down. This will greatly reduce the strain in your neck muscles.

Get a massage. Actually, get a few of them. This will help remind your muscles how to relax, and this benefit will compound each time you receive bodywork.

If you are having headaches and/or neck pain, make some changes to your daily habits, and make an appointment with us.

Reduce Baby's Fever Naturally

The benefits of massaging an infant are numerous. One benefit is to lower your infant's fever.
Whenever your baby has a fever, please do check in and consult with your pediatrician first.

Before beginning any massage strokes, ask permission from your baby first. Let them know what you are about to do. This may sound silly, but your child will communicate with you to let you know, and the more often you perform massage with your baby, the easier it will be for you to communicate with each other and this will bring you closer to them and help you to increase your bond together.

When performing massage with your baby, you would normally use oil. When your child has a fever, skip the oil, and use warm water instead. When your baby has a fever, it is very important to keep him/her covered. Perform the massage while only working a small section of the body at a time, with the rest of the body clothed. The strokes that you would use during this time would move in a certain direction – from the chest towards the hands, or towards the feet. You will keep your strokes soft and fairly light. The idea here is to soothe your baby and comfort her/him. Dip your hands into the warm water and apply that water to your infant's body using quick massage strokes. The heat from their body should come towards the skin to evaporate the water and help cool them down. If at any time during the massage, your baby looks distressed, stop the massage and listen to what your baby is telling you. She/he may want to be held instead, or the water may be too hot, or too cold. Make sure that your baby is comfortable. Once your child is ready, you may begin the massage again.

To learn more about infant massage, you can visit the websites of Infant Massage USA or the International Association of Infant Massage.

If you would like to take an infant massage class from me, you can find more information here.

Backpacks and Back Pain

Did you know that choosing the right backpack can help prevent serious back pain and injury? Did you also know that the way your child chooses to wear your bag can also affect back pain? Here is a simple list to follow on what to do and what not to do when it comes to choosing and wearing a backpack.

1. Look for a backpack made out of a lightweight canvas material. The lighter, the better.
   
2. Find a backpack with thick, padded straps. Wider straps provide optimal support.
   
3. Adjust the shoulder straps so that the bag sits close to your child's body.
   
4. If you find a backpack with an extra waist strap, make sure your child uses it for even better for weight distribution.
   
5. When wearing the backpack, your child should use both straps, and not carry it on one shoulder. If he/she does do that, it will lead to uneven weight distribution and can lead to long term back problems in the future.
   
6. When filling the backpack, make sure to put the heaviest items in first so they are closest to your child's body. This will help keep your child standing upright and minimize leaning forward.
   
7. Make sure your child's backpack isn't too heavy for them. The full bag should not weigh more than 15% of his/her body weight. So for a 100 pound child, their bag shouldn't weigh more than 15 pounds.
   
   
   While you are purchasing all the basic school supplies such as pencils, pens, notebooks, rulers and so on, make sure that the backpack they keep everything in is right for them.
   
    
   

How to fit in exercise with newborns and toddlers

I've been getting the same questions a lot lately from other moms:  How did you loose all that baby weight? How can you have time to exercise when you are taking care of your kids all day?

The following quote pretty much is the answer.

"PLAY with your kids.  Playing can be the single best way to really get to know your kids.

Get down on the floor, follow their lead, and PLAY with them."

~Lyle Perry

Do you need some ideas on how to get your exercise in while playing with your kids?  It is all about unstructured play.  If you have a newborn, get on the floor with her, and roll around, crawl, laugh.  Just get moving.  Hold him in your arms and dance around.  If you feel like you aren't moving because you are so tired, then that is more reason to get moving.  It will give you energy.

Lay on your back, have baby on your belly, and raise your knees up.  Now raise up baby over your head and lower down again, keeping your legs raised.  This will work your arms, back, abdominal, and thighs.

Do you have a toddler that has so much energy that you get tired just by watching them?  I have those days too.  There are so many things you can do with your tot that will get you moving, having fun, and enjoying time with your child.

• Play tag -Depending on the age of your child, tag may just be chasing them around and around until someone gets caught, and you will just do that over and over again.
• Freestyle dancing - turn the radio on, and dance like a crazy person with your child.  Do this for a few songs and I promise you will feel your heart beating faster
• Dance and freeze - a variation of the previous bullet.  Turning it more into a game. Also teaches your child how to follow directions
• Skipping - Teach your tot how to skip.  When was the last time you skipped?  I bet its been a while.
• Jumping Rope - There are a lot of games that you can play with a jump rope.  If your child is really young, you can lay the rope on the floor and jump over it from side to side. Teach them their left from their right.
• Hopping - An older toddler will be appreciative of learning this one.  Once you have the basics down, count how many hops you can do in a row without losing your balance.
• Hula Hoop - Your toddler may not be able to hula, but you can use a hula hoop to jump through, crawl around, learn inside/outside, and when your child is tired, you can try to hula yourself.  =)

What are some ways that you play with your child?  Post your ideas in the comments below.

Make your own foam roller

Have you heard about foam rolling and its benefits? It is basically a way for you to be able to massage your muscles on your own.  It is a great way to save some money, and take care of yourself between massage appointments.  The use of foam rollers has become widely popular to athletes and workout enthusiasts, but you don't need to have an intense workout routine to get the benefits of self massage through foam rolling.

Foam rollers come in different sizes, and vary in density.  There are ways to make your own by covering pvc pipe with layers of foam, but I have found an even cheaper way to make one.  You know those pool noodles that keep you afloat?  they make monster size ones, and that is what I used.  To give it a bit of support, insert a broom stick, or a skinny pipe, or you can even cut the noodle in half and use one half cut to size to fit inside the other.

Here is a picture of the homemade foam roller that I created.  It works great and better yet it cost less than $5 to make.  I cut the noodle in half, and took a plastic broom handle to add support.

Here it is!  My DIY foam roller.

That's it.  How simple is that? 

Now you want to know how to use it?  A quick search on youtube will get you many results, but we found this very well put together video.  http://life.gaiam.com/video/roll-it-out-myofascial-release
I would just suggest going a bit slower to really feel out the areas that need extra attention, and when you find one, sit there for a while with your foam roller pressed into that area and breath into that spot until it relaxes a bit.

Quick Ways to Relieve Stress

We all have had those days where we were so stressed out that we couldn't think straight. We couldn't concentrate on anything. It was just not possible to be productive at work or at home. We became easily aggravated, and we felt like we were just mad at the world. These are the short term affects of dealing with a lot of negative stress.

Photo courtesy of ABMP.

Quick Ways to Relieve Stress:

Take a moment to laugh, even if you have to force one out. Did you know that if you start laughing on purpose, eventually that laugh will become a real laugh.

Give yourself a timeout. Close your eyes, picture yourself surrounded by your favorite things, or picture yourself surrounded by nothing at all. Take a few deep breaths, and concentrate on your inhale and exhale.

Act like a kid. Put on your favorite show when you were a kid. Odds are it had some music in it that you can still sing along to. Pretend like no one is watching and sing and dance along, just like when you were a kid.

Spend some quality time with some animals. Petting your dog or cat has a very relaxing effect, even if only for a few minutes. Seeing their unconditional love for you helps you to feel happier, decreasing the stress hormone cortisol, and increasing oxytocin.

Clean up! Being surrounded by a messy area can be very distracting and nerve wrecking. So take some time to clean a bit of it up, whether it is a drawer, a closet, or your workspace.

10 Reasons to Get a Massage Today!

Here are my top 10 reasons to get a massage:

1. Reduce Fatigue – If you are really tired, a massage can give you a few moments to relax, even if it is just a few minutes out of your day. That can leave you feeling re-energized!
2. Increase Mental Clarity – At some point I'm sure you have felt mentally exhausted either from a project you are working on, or from a personal problem that has taken all of your energy. You may feel like you have a foggy brain. The simple act of touch, as in a massage, will help you to focus your energy. All that tension you had been experiencing begins to dissipate. Once that mental stress is reduced, you will feel more alert and energized.
   
   
3. Reduce Stress - Recent scientific research has found that massage affects the immune system in the following ways: it decreases arginine vasopressin, a hormone that contributes to aggressive behavior, and also decreases the amount of cortisol also known as the stress hormone.
   
   
4. Relieve Muscle Tightness and Tension – This one is no secret. You make an appointment to get a massage because your body is sore from working out, gardening, or moving boxes, etc... and after the massage is over, you feel like you can climb Mt. Everest. Maybe a bit of an exaggeration there, but if you have ever had a really good massage, you know what I mean. And if you haven't, then make your appointment now.
   
   
5. Increase your Range of Motion (ROM) – When a muscle is so tight that it begins to hinder your range of motion, say to raise your hands over your head, or behind your back, it can really start to affect your daily life. Getting regular massage will help you to regain and keep your full ROM.
   
   
6. Reduce Muscle Cramping – Have you ever ran a race, and afterward you begin to cramp up? If there is a massage therapist on site, he/she can take care of the cramp right away. Being hydrated will help too!
   
   
7. Boost Immune System – Massage increases the amount of lymphocytes in your body, cells that help the immune system defend the body from harmful substances. 
   
   
8. Improve Posture – Ever really notice when you are slouching during the day? When you do, do you find your self automatically stretching your arms back behind you? Your body knows which muscles are feeling tight, and that is your automatic response to slouching. Now, getting a massage on those tightened muscles can help you improve your posture so much more. Ask me to assist you with a Snow Angel stretch for your pectoral muscles, and you will notice your upper back feeling less tense.
   
   
9. Get Healthier Skin – Depending on the massage people are getting from me, I use different emollients. Most of the time it is pure jojoba that I use. Technically not an oil, it is a liquid wax ester from the jojoba plant. This emollient is the closest to our natural oils. It does not clog your pores and it soothes and conditions the skin. Jojoba is naturally full of Vitamin E.
   
   
10. Improve your workout - Think of a cold rubber band. If you stretch it what will happen? Probably will snap and break off. Now think of your muscles. If you don't warm them up, stretching them can be harmful. They say to 'never stretch a cold muscle' for a reason. Getting a quick sports massage right before a 5k walk/run or marathon, or game, or even a workout can help to warm up your muscles so that you can have a longer endurance and work stronger.

So tell me, why do you get massage? Enter your comment below to let us know.