10 Tips To Get The Most From A Massage Session

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As a Massage Therapist, I try to provide the necessary treatment my clients deserve and always hope they come with the same mindset as I have to make their experience one to remember. However, I have had some clients who come to a session rushed or still handling tasks from their day. For me, that makes my job a bit challenging, because I have to help bring the client to a calm state of mind, body and spirit.

I recall a client I had while working at a spa who was very preoccupied with her phone. During the session, she reacted to the vibration of her phone and verbally responded to its interruption of her session. I hadn't heard the phone and was surprised she heard it over the therapeutic music.  I, on the other hand, was focused on the treatment session. Although my client reacted, she kindly tried to return her focus toward the session. Unfortunately, the phone vibrated again and she responded again verbally, and this time, a bit more perturbed. At this point, I was feeling uncomfortable, because, as a Therapist, I wanted my client to relax, but she wasn't there. So, I made the decision to help her be in the moment. I explained to her that this session was about her, her wellness and her peace and tranquility. I gave her a tropical visual for her massage location and explained that the vibration of her cell phone was similar to the ocean waves rushing against the shore. Once I did that, she relaxed and never mentioned the phone again. 

When planning a massage, it should be an escape from the hustle and bustle of the day. There should be anticipation about taking time for self and treating self to relaxation. Coming to a scheduled massage appointment rushed, frustrated, wired, on a full stomach or irritated will make the experience less fulfilling, especially if the mind is racing and thoughts are still on whatever may have elicited a negative emotion. Hence, arriving to a massage session in either of these states, ultimately affects the body. This is about taking time for self for whatever reason and coming prepared to do just that. Self care is important, and one will gain more from the session if they take the time to prepare mind, body and spirit.  

So, if you are deciding to schedule a massage for yourself, with your significant other or have a girls pamper day, here are some "pamper nuggets" to help prepare for a massage experience that will give you the most for your buck:

1.   Schedule your session on an off day

2.   Complete any task(s) before the day of your massage (if you can)

3.   Prepay for your session 

4.   Turn off phone or leave in locker (if one)

5.   Don't come right after work, meetings, or other appointments; schedule appointment 2-3hrs

      after

6.   Take a short walk before coming to your session (for alone time, reflection, clearing the  

      mind)

7.   Be in the moment, be present (you are the focus)

8.   Sit at a nearby park and meditate (natural air and sounds help to calm)

9.   Do diaphragmatic breathing (helps relax and creates oxygenated blood flow); release

      any negative energy

10. Create a mental space for yourself with some soft music, incense or essential oils in a

      diffuser and be still 

These tips are merely suggestions, but hopefully, they can be the prelude to a massage session that would create a tranquil and rejuvenating experience. 

Intruder Alert: The Charley Horse

It is never fun getting a cramp in your sleep. I have had the experience on several occasions and even had the luxury of having a cramp occur in both legs at the same time. You can better believe it was not fun having to first be awakened in pain and then try to be conscious enough to try and figure out how to alleviae the pain. When I have experienced this wonderful episode, I recall just tensing up, holding my breath and praying the pain go away. Well, as anyone who has experienced a "charley horse" knows, tensing the body doesn't make the pain go away, just intensify. I mean who is "Charely" anyway, and why cause such havoc on my calves? According to www.wordorigin.org, the term "charley horse" was coined back in 1986 as a baseball jargon meaning a cramp or pulled muscle in the leg. However, it is not known why it was given the name Charley. Despite having the experience, I have learned that there are ways to alleviate this intruder, and it just takes some tenacity to remain calm even while in pain.

Although pain does not feel good, that does not mean you have to surrender to it's will.

The body naturally responds when something is wrong, and remaining calm and breathing is key to helping the body recover when necessary; even if it hurts. It is, I would say, mind over matter. It's about taking control and not allowing the discomfort to have control. So, here are some steps you can take to help if ever "Charley" comes to visit:

1. Remain calm and breathe in through nose, out through the mouth
2. While doing step 1, slowly flex foot (performing opposite motion of the muscle)
3. Once spasm has stopped, slowly get up and walk around room or back and forth
4. Wet a towel or cloth with hot water & place on area for about 2-3 Mins (helps relax muscle)
5. Sit with leg on bed (relaxed) and softly massage area

These steps will assist with the leg feel better and allow slumber to return. There may be some soreness the next day or two, but it should improve with each day. Repeat steps 3-5 as necessary if spasm returns. Staying hydrated is also helpful and beneficial to the muscle tissue. The stretch and massage helps to lengthen the muscle tissue and return it to a more pliable state. Moist heat penetrates much deeper than the surface of the skin which helps to attack all the muscle fibers and relax them. Breathe, breathe, breathe, beacuse that helps the heart pump the oxygenated blood to the body and hence, address the needs of the muscle spasm. 

Every body is different, but good old "Charley" doesn't discriminate who he will awaken out of their sleep. At least now, you have a plan of attach if he decides to say hello to your calves in the wee hours of the night.

"T" Pain

Ever say,  "I don't know" and shrug your shoulders as a gesture to follow the words? Or have you ever carried the "weight of the world on your shoulders." Well, not literally, but if you think about it, many of life stresses can be felt in the shoulder area. This area that aligns across the upper back and just below the neck is blanketed by a broad muscle call the Trapezium. This muscle has a "T" shape, because it has 3 layers of muscle fibers: upper, middle and lower. The upper fibers cover the back of the neck (cervical), middle fibers cover across the shoulder and the lower go down the mid back. This muscle works with the bones to pull the neck back and to either side to bring the ear toward the shoulder, shrug the shoulders and pull the shoulder blades closer together. This muscle does not only help to move the body but also assist in stabilization of the neck which has the awesome task of holding a 20-26Lb head in alignment. Sounds like a lot of work, right? 

But did you know that this muscle can be a contributor to some of the pain patterns some experience: achy pain around the ear or near the temple and between the shoulder blades. These areas of pain can be uncomfortable and can be caused by sedentary lifestyles, sitting for long periods at a computer, texting, poor posture, carrying heavy bags, etc. These behaviors can cause overloading of the muscle, hence causing it to be hyper toned (high muscle mass) and chronic issues for many, but pain and discomfort doesn't have to be a way of life. Proper stretching, moist heat compresses and trigger point therapy can help to improve muscle tone, relieve pain, increase blood flow and range of motion. So, if you are having some discomfort in the Trap area, why not try some of these self-care techniques to better improve your condition and your muscle. I am sure the Trap muscle would not mind a little TLC (tender loving care).

Self Care Techniques:

1. Wet a towel and put it in the microwave for about 1-Min and place it across the shoulder area where there is tightness or restriction. Repeat 2-3 times

2. Get a tennis ball and stand against the wall, place the ball along the edge of you shoulder and slowly move inward toward your mid back (stop there), then go back toward the edge of your shoulder. Any tender area(s) you encounter, stop, take a couple deep diaphragmatic breaths and then continue. Repeat this step at every tender spot. Repeat 2-3 times. When you have covered the length of the muscle across, repeat and slightly move up and down along the muscle to further treat the tissue fibers (this is called cross fiber friction-breaks up adhesion). Do one side at a time. Repeat 2-3 times. When both sides are done, place moist heat on the shoulder area worked and shrug shoulders up and down slowly to stretch the tissue. Another good stretch is below:

3. With that same tennis ball, go from the base of the neck and just adjacent to the spine (never go  over the spine) and slowly move down and up the mid back. to better get to the tissue, you can pull your arm slightly across your chest to further work the muscle tissue. Do to both sides and when complete, add moist heat to further loosen any tightness in the muscle. A good stretch for the mid back is to round the back, making sure to turn your shoulders inward and arms inward (back of hands should be facing each other). Repeat stretch 3-4 times and with each stretch hold a few seconds. When you come out of the stretch, roll your shoulders back, bringing your shoulder blades together and the palms of your hands should be facing outward and up along your side. So roll in, roll out.