Educational

Educational massage information from Zen Massage in Salt Lake City

Massage Therapy the “art of rubbing”

Amanda Sullivan Educational, Healthy Lifestyle, Massage Therapy , 0 Comment

Massage therapy or the “art of rubbing” has been in practice for a very long time across the globe.

Today, massages aren’t only available in luxurious spas or massage parlors. Their popularity has made them available in business districts, hospitals, clinics, fitness centers, gyms and more.

Photo by Trường thẩm mỹ Ana Anabeautyacademy on Unsplash

Massage has ancient historical significance. In ancient Japanese, Chinese, Thai dynasties, these alternative therapies were used as effective treatment methods for musculoskeletal problems. Historical evidence proves that the “art of rubbing” has been and is being practiced across the globe. In the 1850s, during European renaissance, these techniques started adapting European styles and techniques.

Today, there are many different types of massage and spa therapies practiced by massage experts. In some countries, these therapies are included in the alternative medicine curriculum. However, the effectiveness of these treatment methods haven’t been proved by any scientific research, the patient’s reaction to the method has made the approach extremely popular.

Most popular styles of massage therapy

Massage refers to a method of patting, flattening and manipulating the skin, muscular tissues, ligaments, tendons, and other supporting structures. The basic objective of massage is to relax the muscles and reduce stress levels.

Photo by John Fornander on Unsplash

Therapists use their hands, fingers, elbows, forearms, and feet for light stroking or deep pressure techniques.

Some popular techniques are:

* Swedish Massage: it is the commonest genre; features tapping or kneading strokes. The strokes are mostly soft, long, rhythmic and light in nature.

* Sports massage: The technique focuses on a specific group of muscles used in different sports. They are designed for preventing injuries and strengthening the musculoskeletal structures.

* Deep tissue massage: The technique is also termed as pain reliever massage. This method is designed for pain anywhere in the superficial skin, tissue or muscular layer.

* Thai massage: It’s certainly one of the most popular therapies today. In this technique, the therapist uses his/her body to change the posture of the recipient and mobilize the joints to better extents. The therapy is also used for compressing the muscles and applying acupressure.

* Shiatsu Massage: This Japanese massage therapy involves applying mixed, rhythmic pressure on some specific points of the body. These specific points are termed as acupressure-points.

* Others: apart from the abovementioned techniques, there are numerous other therapies. Some popular therapies are Hot Stone Massage, Reflexology, Pregnancy Massage, Chair Massage, Trigger point massage, etc.

Photo by John Fornander on Unsplash

If you wish to feel better with immediate aftereffects, ZEN Massage in Salt Lake City is here for you. Massage stops the stress cycle and restores your natural body posture, so you can enjoy more restful sleep and naturally lower stress levels.

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(801) 467-3529

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Salt Lake City, UT 84117


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De-Stress at the Office with Chair Massage

Amanda Sullivan Corporate Massage, Educational, Healthy Lifestyle, Massage Service, seasonal stress, Zen Massage , , , 0 Comment
Onsite Chair Massage by Zen Massage
Onsite convenience, in studio quality

De-Stress at the Office with Chair Massage

Hello, Salt Lake,

Here we are and 2019 is coming to a close but before we say hello to 2020, it’s a good time to stop and take a moment to shake off all the build-up from 2019. After all, it’s best to begin the New Year with a refreshed, stress-free mind and body!

Workplace issues are one of the most common causes of stress in life. Whether it’s because of internal conflicts, boring routine, or that annoying coworker in the next cubicle- it’s inevitable. Luckily, job stress is a problem that can be resolved in many ways.

Here are a few ideas any organization can use to help start off 2020 on the right foot.

  • Holiday Incentives

Providing incentives doesn’t have to mean going “all-out” and giving every worker you have a huge monetary bonus. If you’re a start-up company or you’re simply on a budget, that’s just not realistic. But Holiday incentives can be something as simple as a handmade gift, a surprise potluck, or maybe even some free movie tickets so employees can take their loved ones out during the holidays. It’s the little things!

  •   Office Parties

Why do employees go out for drinks during the weekends? To wind down after a hectic week, of course! Imagine the kind of stress that accumulates from an entire YEAR if some of your employees don’t take those opportunities. Throwing a New Year’s party back at the office or at a nearby spot would let your employees mingle and have a chance to “let their hair down” as a group. This can give them a chance to dance off all the stress they accumulated throughout the year, a chance to build up morale with co-workers, and helps them start the New Year off on the right foot, as a team!

  •   Change of Scenery

A simple change in the ambiance for the New Year can make a huge difference. Humans are visual creatures, and it’s amazing how much our environment can affect us. Adding motivational posters, new art, or positive decor brightens up the workspace and brings a fresh feel to the office.

  •   On-Site Chair Massage

Wouldn’t it be nice to have a Zen Massage Therapist come into your office and give you a relaxing chair massage? Corporate chair massage is among the strongest statements a company can make to underscore a commitment to a safe, healthy, stress-free workplace. It’s no surprise that many businesses on Fortune-500 magazine’s list of “Top 100 companies to work for” have offered chair massage to their employees and many keep chairs and therapists on-site year-round to provide ongoing stress and muscle relief for their staff.

Onsite Chair Massage by Zen Massage

Onsite convenience, in studio quality

ZEN Massage takes corporate chair massage very seriously. For the perfect chair massage, it is not enough for us to simply apply table massage principles to a seated position. In order to maximize the therapeutic effect of our chair massage, we had to abandon the notion that chair massage was universal. In fact, everything from the height of the chair, therapist, and client, to the angle of the face rest plays a significant role in how our clients feel. We also understand that simply applying pressure to a muscle without stretching it has minimal therapeutic effect, so the founding principles in ZEN Massage had to be re-invented with the chair in mind. Ultimately, we succeeded in translating the amazing effectiveness of ZEN massage to a seated application with no loss of therapeutic effect. Contact us today about our corporate massage service in Salt Lake City. Your employees will thank you!

Corporate Services https://zenmassage.net/corporate/ 

  • On-Site Office Chair Massage
  • Conventions and Booth Staffing
  • Parties, Receptions, Conferences
  • Sporting Events
  • On-going Corporate Contracts

Zen Massage of Salt Lake City

(801) 467-3529

5520 South Van Winkle Expy,

Salt Lake City, Utah 84117

Massage Basics

Amanda Sullivan Blog, Educational, Healthy Lifestyle, Massage Service, Massage Therapy , , , , , , , , 0 Comment

Massage Basics

Massage is the practice of rubbing and kneading the body using the hands. There are several types of massage that focus on different parts of the body or healing approaches. Keep reading and decide which type of massage might be right for you.

Swedish massage

Swedish massage is a gentle full-body massage that’s ideal for people who:

  • are new to massage
  • have a lot of tension
  • are sensitive to touch

It can help release muscle knots, and it’s also a good choice for when you want to fully relax during a massage.

For this massage, you’ll remove your clothes, though you may choose to keep your underwear on. You’ll be covered with a sheet while lying on the massage table. The massage therapist will move the sheet to uncover areas that they are actively working on.

The massage therapist will use a combination of:

  • kneading
  • long, flowing strokes in the direction of the heart
  • deep circular motions
  • vibration and tapping
  • passive joint movement techniques

Usually, a Swedish massage will last for 60–90 minutes.

Hot stone massage

Hot stone massage is best for people who have muscle pain and tension or who simply want to relax. This type of therapeutic massage is similar to a Swedish massage, only the massage therapist uses heated stones in lieu of or in addition to their hands. It eases muscle tension, improves blood flow, and relieves pain by using heated stones. Hot stone massage may help:

  • ease muscle tension
  • improve blood flow
  • alleviate pain
  • promote relaxation
  • relieve stress

During a hot stone massage, heated stones are placed on different areas around your whole body. Your therapist may hold a stone as they massage different parts of your body using Swedish massage techniques using gentle pressure. Sometimes cold stones are also used.

You don’t wear clothes for hot stone massage unless you’ll feel more comfortable wearing your underwear. You will be covered with a sheet. Usually, the massage is 90 minutes long.

Aromatherapy massage

Aromatherapy massages are best for people who want to have an emotional healing component to their massage. This type of massage can help:

  • boost your mood
  • reduce stress and anxiety
  • reduce symptoms of depression
  • relieve muscle tension
  • relieve pain

Aromatherapy massages combine soft, gentle pressure with the use of essential oils. Your massage therapist will usually decide which essential oils to use, but you can let them know if you have a preference. Essential oils are diluted before being applied to the skin.

During the massage, you’ll be given a full-body massage while inhaling essential oils through a diffuser and absorbing them through your skin. Sometimes an aromatherapy massage will only focus on your back, shoulders, and head. You won’t wear any clothing other than underwear, which is optional.

An aromatherapy massage is 60–90 minutes.

Deep tissue massage

Deep tissue massage uses more pressure than a Swedish massage. It’s a good option if you have chronic muscle problems, such as soreness, injury, or imbalance. It can help relieve tight muscles, chronic muscle pain, and anxiety.

During a deep tissue massage, your massage therapist will use slow strokes and deep finger pressure to relieve tension from the deepest layers of your muscles and connective tissues. You can be naked during this massage or wear your underwear.

The massage will last for 60–90 minutes.

While deep tissue may be more intense, you shouldn’t feel any pain or soreness.

Sports massage

Sports massage is a good option if you have a repetitive use injury to a muscle, such as what you may get from playing a sport. It’s also a good option if you’re prone to injuries because it can be used to help prevent sports injuries. You may also use sports massage to increase flexibility and performance. Additionally, sports massage can be used to relieve pain, anxiety, and muscle tension.

A sports massage can be done as a full-body massage or the massage therapist may focus on the parts of the body that need the most attention. Deep pressure may be alternated with soothing strokes depending on your needs.

You can have a sports massage while clothed or naked. If you prefer to wear clothing, make sure it’s thin, loose, and allows the therapist access to your muscles. Loose shorts and a tank top are options.

The massage will last for 60–90 minutes.

Trigger point massage

Trigger point massages are best suited for people who have injuries, chronic pain, or a specific issue or condition. Sometimes areas of tightness in the muscle tissues, known as trigger points, can cause pain in other parts of the body. By focusing on relieving trigger points, this type of massage can reduce pain.

Trigger point massage uses broad, flowing strokes that are gentle and relaxing combined with stronger, deeper pressure. The massage will include work on your entire body, though your therapist will focus on specific areas of your body that need to be released. You can wear lightweight clothing for the massage or be fully or partially undressed.

This type of massage will usually last for 60–90 minutes.

Reflexology

Reflexology is best for people who are looking to relax or restore their natural energy levels. It’s also a good option if you aren’t comfortable being touched on your entire body. Reflexology uses gentle to firm pressure on different pressure points of the feet, hands, and ears. You can wear loose, comfortable clothing that allows access to your legs.

A reflexology massage lasts for 30–60 minutes.

Shiatsu massage

Shiatsu massage is best for people who want to feel relaxed and relieve stress, pain, and tension. It’s a Japanese type of massage that:

  • promotes emotional and physical calm and relaxation
  • helps to relieve stress, anxiety, and depression
  • may relieve headache
  • reduces muscle tension

Shiatsu massage works the whole body, but your therapist may focus on areas of your body that need extra attention. During the massage, your therapist will use their hands, palms, and thumbs to massage certain points of your body. Pulsing or rhythmic pressure is used. You can be fully clothed during this massage.

Shiatsu massages typically last for 60–90 minutes.

Couple’s massage

A couple’s massage is a massage that you do with your partner, friend or family member in the same room. It brings all the benefits of a regular massage and sometimes provides you with access to the spa’s hot tubs, saunas, and other facilities. Other treatments such as pedicures, facials, and body scrubs are sometimes offered as part of a package.

You can usually choose which type of massage you’d like to receive, and you and your partner can each get a different type of massage depending on your preference and the offerings at the spa. Your partner and you will be on tables side-by-side, and you’ll each have your own massage therapist working on your body. You can talk during the massage if you wish.

Chair massage

A chair massage is best for people who want a quick massage that focuses on your neck, shoulders, and back. A chair massage can also be a way to introduce you to massage if you’ve never had one before. Chair massage also helps to relieve stress and promote relaxation. This type of massage uses light to medium pressure.

During the massage, you’ll remain fully clothed and sit in a specially designed chair. You’ll straddle the chair so that your chest pushes into the back of the chair, allowing the massage therapist to have access to your back.

These massages are usually 10–30 minutes.

Communication 

Always communicate your expectations and intentions with your massage therapist and speak up if there is something with which you aren’t comfortable. Talk to your doctor before getting any type of massage if you have any health concerns or conditions.

Massage may be a way for you to feel better physically, mentally, and emotionally. Experiment with different types of massage and with different massage therapists to find the type and provider that is most ideal for you.

Zen Massage Therapists, Salt Lake City

When it comes to massage therapy, no amount of exotic marble, fountains, lights, and monograms on fancy terrycloth robes and slippers can equal the skilled, experienced hands of a master massage therapist. A luxurious interior can make a great impression, but when you’re back in your clothes again walking out the door, the only thing that matters is how you feel in the real world. The quality of any spa experience is quite literally in the hands of the therapist. Nobody understands this better than ZEN Massage of Salt Lake City. Our partner-therapists make ZEN Massage what it is. We partner with only the best therapists who share a sincere passion for the craft of healing and the art of massage. But most of all, our partner-therapists are approachable. They know how to listen and to understand. They want to make you feel great. They enjoy what they do because they do it exceptionally well.  

Book My Zen Massage

Zen Massage in Salt Lake City

5520 South Van Winkle Expy

Salt Lake City, UT 84117

(801) 467-3529

 

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What is Asian Massage?

Amanda Sullivan Blog, Educational, Massage Therapy , , , , , 0 Comment

Ever wonder what they mean by an Asian Massage? 

Well, as the name suggests, an Asian Massage is bodywork that follows the principles of traditional Asian medicine, which usually means touch-based therapy with very specific purposes. Although all the many kinds of Asian massages aim to rejuvenate the body and promote some degree of physical and mental relief, each comes with its own different effects on the body.

Different Kinds of Asian Massage

Most Asian massages employ techniques that work with the body’s energy flow or chi. Basically, the goal is to create balance within one’s inner elements or chakras so that the body is reset. In contrast, western massage techniques are mostly meant for relaxation. The other difference is that Asian massages can be performed while the person is fully clothed. As opposed to its Western massage that applies the techniques on the bare skin.

Acupressure Massage

Developed by Chinese medicine over 5,000 years, this is a type of massage that uses pinpoint pressure on parts of the body. By specifically targeting these specific parts, tensions that normally build up within these areas are released, giving the person significant relief. The acupressure massage uses the same principles as acupuncture treatment in that they target the same acupoints. However, they don’t use needles to “puncture” these spots. Instead, they apply pressure, which is where the massage got its name.

What’s interesting about this massage is that it can be done on yourself if you know how. When done properly, it can provide immediate relief for certain sicknesses and conditions.

Amma or Anma

Amma uses a technique that combines application of pressure on acupoints with deep-tissue massage. It aims to cure the imbalances in one’s system, refreshing the entire body after. 

This therapy is based on traditional Japanese massage techniques introduced by Gan Jon Osho, a Buddhist Priest who practiced the Chinese anmo back in the 6th century. It was further developed in the 17th century by Waichi Sugiyama, who established schools for the blind. Being blind himself, Sugiyama taught the blind the ways of amma and they became quite common in the 20th century.

Ayurveda Massage

The Ayurveda Massage gets its roots from India. It’s a technique that focuses on the body’s chakras and marmas, which are similar to the acupoints in Chinese medicine. According to tradition, the body is filled with countless marmas. The massage, however, will focus on 107 major marmas that are all found at the junctions where the joints, bones, arteries, tendons, flesh, and veins meet. This is also where most body pains meet.

The massage also uses oils in order to employ techniques that aim to open and cleanse energy channels that could be blocked over time. The technique also stimulates all the senses, which also contributes to the healing process.

Shiatsu

The word means “finger pressure” in Japanese, but the massage actually uses a wide variety of techniques such as soothing, pressing, kneading, tapping, and even stretching in order to induce relaxation of the mind and body. Although a kind of Asian massage in itself, Shiatsu further branches out into different styles, with all having some association with one of the three massage systems that originated in Japan back in the 1900s. This kind of massage is actually commonly known even in the west. Unlike other well-known treatments, however, this kind of massage does not use any oil at all, and can be done while the client is fully clothed.

Jin Shin Jyutsu

Jin Shin Jyutsu is an incredibly simple version of acupressure massage. It follows the same principles of acupressure, except that it only focuses on 26 points, which are few compared to the 300 points that acupressurists work with. The 26 points are called SELs, which stand for Safety Energy Locks and are located along the body’s energy pathways. Using his hands, a Jin Shin Jyutsu practitioner will hold on to a combination of these SELs and gently massage through them, allowing the client to experience the flow of energy, which can be as relaxing as it is healing.

Chi Nei Tsang

This Chinese detoxifying massage is said to treat the emotional conditions that have been associated with diseases. It targets the body’s organs, specifically the ones affected by any illness, in order to help with healing and recovery.

Chi Nei Tsang uses old Taoist techniques where the organs are gently but deeply massaged, which results in physical, spiritual, and emotional relief. When translated, the phrase “Chi Nei Tsang” means to work the internal organs. The abdomen is normally oiled up so it feels warm before it is subjected to massage strokes with the palm. Sometimes the person would feel some pain because the organs are indeed being targeted, but feels relaxed after.

Thai Massage

Thai massage is a full body contact massage that uses a combination of Indian Ayurvedic principles, acupressure massages, and yoga poses. It generally does not use oil and can be applied with the client fully-clothed. During the massage, the therapist follows identified lines along the body, and the client will be positioned in a way that they follow these lines. Hence, the client can expect being put into different positions on top of his fingers and extremities of the body being pulled and some knuckles being cracked. Of course, much like actual yoga, the client would feel relieved after the session, which normally lasts for up to two hours.

Asian massages have really come a long way since they were developed by ancient Asian tradition. But no matter how different they are, they all have the aim of promoting health and wellness to those who experience it. 

If you haven’t yet, make it a point to try them all and see which one suits your needs and preferences best. Don’t hesitate to ask your therapist if you want to know more about the treatment you’re looking to get so you can make the most of the experience.

 

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Zen Massage in Salt Lake City 

https://zenmassage.net/

(801) 467-3529

5520 South Van Winkle Expy

Salt Lake City, UT 84117

7 Moves To Be Ready for Ski Season

Amanda Sullivan Blog, Educational, Healthy Lifestyle, Therapy Sports Injury , , , , , 0 Comment

Be Ready for Ski Season with these 7 Moves

Get your legs back in skiing shape from the comfort of your living room with these seven easy moves.

Winter is just around the corner, and if you want to get in ski-season shape by the time snow begins to fall, you need to start training now.  These do-at-home exercises will help you avoid a case of noodle legs on your first run this winter.

1. Leg Blasters

This four-part set combines lunges and squats to gain more power and control while skiing downhill. The moves are intended to lengthen and strengthen your muscles through negative contractions. Perform a full set—squats, alternating lunges, jump lunges, and jump squats—then rest for 15 seconds. Repeat six times.

Squats: Standing with your feet a little more than shoulder-width apart, lower into a seated position until your thighs are parallel to the ground. Keep your heels grounded and your knees behind your toes. Maintain a strong core and hold your arms by your hips for alignment. Repeat 10 to 20 times.

Alternating Lunges: Set your feet shoulder-width apart and step forward with your left foot into a lunge. Keep your left leg bent at 90 degrees, and your right knee almost touching the ground behind you. Pushing off your front heel, return to the starting position with your feet apart. Repeat on the right leg. Do 10 to 20 reps for each leg.

Jump Lunges: Perform a lunge with your left leg forward. Then jump up and switch legs in the air, landing with your right foot in front of you and your left foot back. Repeat 10 to 20 reps for each leg.

Jump Squats: Squat and then shift weight from your heels to the balls of your feet to explode upward before landing softly on the ground. Do five to ten reps.

2. Russian Twists

This core-specific exercise is great for building those oblique muscles that you’ll need every time you go through turns on the mountain.

Sit on the ground and lean up slightly with your knees and hips bent at a 90-degree angle. Grab a dumbbell or weight plate and hold it with bent arms away from your chest. With your feet off the floor, engage your core and rotate your upper body as far as you can to the right, touching the weight to the ground. Return to the center and then twist to the other side. One repetition is a twist to each side. Do three rounds of 10 to 20 reps.

3. Lateral Hops with Tuck Hold

This exercise, which combines isometric and dynamic movements, is designed to improve stamina on the hill. While performing a lateral hop, keep in mind that the goal is not to jump as high as you can, but instead to improve strength and quickness. 

Keep a wide stance and jump laterally back and forth over a sandbag or foam roller. Concentrate on jumping softly and quickly. Continue for 30 seconds, then sink down into a squat position and hold for another 30 seconds, keeping a flat back and open chest. Rest for 15 seconds. Repeat four to eight times or as many as you can do with good form.

4. Front Squats

This low-rep, high-weight move is meant to improve your core and lower body strength.

Standing with a barbell or kettlebell held up near your jaw, lower your butt to the ground. Take a deep breath as you squat down and exhale as you stand back up. Keep your core engaged and your back straight as you slowly return to a starting position. Do six rounds of four to six reps. 

5. Low Back Complex

This three-part circuit is intended to combat lower back pain by strengthening muscles through isometric positions. 

First, stand with your feet a little more than shoulder-width apart and keep your spine arched and contract your lower back muscles. Starting with your arms at your side, raise them upward and over your head. Hold that position for 20 seconds. Next, perform a lunge with your left leg forward. Hold the lunge position and raise your arms upward and keep them elevated for 20 seconds. Third, kneel on the ground with your legs about six inches apart. Keep an arched lower back and open chest while raising your arms upward and hold that fully extended position for 20 seconds. Repeat the series three to four times. 

6. Single-Leg Deadlifts

This body-stabilizing exercise works your glutes, hamstring, and core, and enhances balance while also building ankle stability. 

Standing upright, extend your hands and slowly lean forward, leading with your chest. Slowly lift one leg out behind you, and keep your base leg slightly bent to maintain balance. While slowly leaning over, keep your back leg straight and in-line with your torso. Remember to take a deep breath in as you go forward and exhale as you return to a standing position. Do six reps. Then repeat on the opposite leg.

7. Jane Fonda

This four-part exercise activates your gluteus maximus, minimus, and medius to improve your balance. Perform the series for two rounds of 30 seconds each on the ground. Then switch sides to work the other leg. 

First, lie down on your right side with your right arm tucked beneath your head. Raise your left leg and lower it on the floor behind your right leg. Next, bring your left knee to your chest, while focusing on contracting your core. Then, starting from a straight-legged position, kick your left leg behind you to your rear. Finally, make clockwise circles with your left leg. After 15 seconds, switch to a counter-clockwise direction. Switch sides and repeat the circuit.

With these 7 moves in your daily routine, you’ll be standing strong and avoiding noodle legs on the slopes this winter.

Sports injuries

Sports massage is for the rehabilitation of a previous injury. Nothing slows you down like chronic pain from an old injury. Our massage therapists work on the injury location as well as on the muscle groups associated with the injury that may be causing additional pain from over-compensation due to the injury. The massage therapists at ZEN Massage are ready to get you back in form. Contact us about our Sports Massage Therapy in Salt Lake City.

Sports / Injury Therapy — 45 minutes for $65

Zen Massage in Salt Lake City

(801) 467-3529

5520 South Van Winkle Expy

Salt Lake City, UT 84117

 

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How to Begin a Workout Routine

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Begin a Workout Routine Again

Have you been planted in the couch cushions too long?  Here are some tips we’ve found on how to start exercising and establish a fitness routine you’ll actually stick with.

Stop beating yourself up for your lack of effort, it’s time to move on and forgive yourself.

Here’s how to start:

1 Take Some Selfies

In order to accurately track your progress, it’s helpful to identify your starting point and then define your goal. If you do this every two to four weeks you can track your progress. Another option is to use a tape measure and track measurements in your biceps, waist, hips, bust, and thigh areas so you can see you’re losing inches, even on weeks when it seems the scale hasn’t budged.

2 Start Small

So you haven’t lifted a weight since who knows when? That’s OK. The first week you’re easing back into exercising, start small. Know that any movement is good movement. Commit to doing 10 minutes of an exercise video or walking for exercise three days this week. This will help you establish behaviors and create the habits your body will thank you for.

3 Make One Change at a Time

The first week you intend to exercise, look ahead at your schedule and establish modest changes to your routine. Write down five ways you are going to be healthy today. Your daily success list could include things like not drinking soda, eating more vegetables, doing 30 minutes of walking today, taking the stairs in your office once a day, and drinking more water. Keep them small and achievable so you’ll be motivated by your daily victories.

4 Plan Out Your Mornings

Starting a morning workout routine is just like establishing any other new habit: It requires some planning and dedication. Prep your coffeemaker to go off when you wake up, pack your lunch the night before. Look at each week ahead of time and plan exercise accordingly. Advance prepping and planning can eliminate decisions about your workout, clothes, or what you’re eating that day—freeing up time to actually exercise.

5 Expect to Fall

Here’s the reality of any journey, whether it’s business, relationships, diet, or fitness—you’re going to make mistakes and stumble along the way. Just remember, like you would if you were faced with an issue in the workplace, identify the problem and take action to make sure it doesn’t happen again.

6 Look Beyond Weight Loss

Exercise for the health benefits that aren’t related to weight loss, like feeling more energized, happier, calmer, and experiencing better sleep. When you don’t feel like exercising, remind yourself of how good you’ll feel during or after exercise. If you can begin to associate being active with pleasure and how good you feel as a result of it, you’ll be more inclined to stick to your exercise routine.

7 Find Something You Can Stick With

Fitness experts and doctors alike often say the “best exercise” is the one you enjoy and will keep doing. If you hate boot camp workouts or can’t see yourself making a weekly commitment to yoga, move on to something you’ll look forward to showing up for. Maybe a dance class, Spinning, ballet-inspired barre workouts, or walking with friends. You want to make this experience as pleasant as possible. 

8 Make New Habits

If you can nail down a few fitness habits—whether that’s getting up a few mornings a week or even showing up to the gym when you don’t feel like it—you’re more likely to be successful. Once your mental game is on point and established, the physical aspect of following through with your intentions will be easier.

9 Do It for Yourself

When you make a promise to anyone else in your life—your husband, child, boss, or friend—you stick to it, but because it’s you, you might not stick to your commitment. You must treat the fitness and health commitments you make for yourself like you would your job, family, and friendships. You wouldn’t let important people in your life who are counting on you down, so why do it to yourself? 

In the end it’s all about taking care of you.

Zen Massage in Salt Lake City 

ZenMassage.net

(801) 467-3529

5520 South Van Winkle Expy

Salt Lake City, UT 84117

Value of Massage Therapy for Surgical Pain

Amanda Sullivan Educational, Healthy Lifestyle, Massage Therapy, Therapy Sports Injury , , , , , , , , 0 Comment

Massage Therapy for Surgical Pain

Massage therapy can be effective for reducing pain intensity/severity and anxiety in patients undergoing surgical procedures.

That was the conclusion of a collaborative meta-analysis of research on massage therapy for pain conducted by Samueli Institute, commissioned by the Massage Therapy Foundation, with support from the American Massage Therapy Association.

The review and analysis was published in the September issue of the journal Pain Medicine.

The study concludes that patients should consider massage therapy as a therapeutic option to help manage their pain and anxiety from surgical procedures.

About the Study

This systematic review and meta-analysis was the first to rigorously assess the quality of massage therapy research and evidence for its efficacy and effectiveness in treating pain, function-related and health-related quality of life outcomes for people with various types of surgical pain and anxiety.

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Book Your ZEN Massage in SLC today!

(801) 467-3529

5520 South Van Winkle Expy

Salt Lake City, UT 84117

 

How Our Bodies Register the Power of Touch

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The Surprising Science Behind the Healing Power of Touch

By Anne Mullens with additional research by Jennifer Krissilas, Reader’s Digest Canada

It’s the sense that we most often take for granted—and one cannot live without. Check out the surprising science behind the healing power of touch.

How Our Bodies Register the Power of Touch

Of our five senses, touch is often the one we take for granted. Science has only begun to understand the highly complex system of nerves, sensors and receptors that link our skin and brain to our environment and the people around us.

“There’s still so much we don’t know about touch sensations,” says David J. Linden, a professor of neuroscience at Johns Hopkins University and the author of 2015’s Touch: The Science of Hand, Heart, and Mind. What we do know, he says, is that there are separate sensors for texture, vibration, pressure and itch.

One of the leading touch researchers in the world is Dr. Håkan Olausson, professor of clinical neuroscience at Linköping University in Sweden. He was part of a team that found special touch fibres, called C-tactile afferent fibres, which are responsible for regis­tering and transmitting to the brain the emotional meaning of gentle strokes and caresses. These nerves respond optimally when touched at around 32 C—the temperature of a human hand. “They are particularly sensitive to caresses but also respond to many other types of touch, such as pressing on the skin,” Olausson says.

When the CT fibres aren’t working properly, a gentle touch instead feels aversive and can undermine attempts to form emotional connections to others, says Francis McGlone, a neuroscientist at Liverpool John Moores University in England. CT stimulation, when delivered through nurturing touch, impacts the neural networks in our brains that allow us to see ourselves as separate beings with needs that are different from others. Without this ability, individ­uals may be unable to read emotional cues, making it difficult for them to empathize. Research last year, led by McGlone, found that children on the autism spectrum may have a difference in the functioning of their CT fibres that causes them to find soft touch from others unpleasant.

For individuals whose CT fibres function normally, however, touch can bring a great amount of bene­fit, McGlone says. Gentle contact can reinforce social relationships, communicate positive feelings, and even make us more capable of dealing with stress.

 

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Men, Women & Massage

Amanda Sullivan Educational, Healthy Lifestyle, Massage Service, Massage Therapy, Zen Massage , , , , , , 0 Comment

Everybody needs a massage, but men and women tend to get massages for different reasons.

Massage is a truly natural form of therapy that can address and relieve symptoms of all sorts of health complications.

While self-care is the main reason for massage, there are many other benefits that come along for men and women.  

Men often don’t get massages as frequently as they should. Here are some reasons men should be getting a massage on a regular basis.

  • Workout recovery
  • Mood Boost
  • Fewer gray hairs
  • Cure desk stiffness
  • Be comfortable in your own skin
  • Improved flexibility
  • Better sleep
  • Cardiovascular wellness
  • Manage back pain

Gentlemen, what are you waiting for? Book your Zen Massage today.

Women tend to think about getting a massage as pampering – like it’s some kind of indulgent luxury. Massage is a service that focuses on you. It gives you time to relax and let the stress melt away. You and your masseur work together to identify the areas where your stress hides, relieving you of physical pain and clearing your mind so you can tackle any task.

More than anything, women report feeling revitalized after a massage. If that’s not enough, here are the top reasons women should be getting massages regularly. 

  • Manage Stress
  • Make You Look Younger
  • Reduced Use of Painkillers
  • After Pregnancy Massage
  • Increased Energy Levels
  • Boost Your Immune System
  • Relieve Anxiety and Depression

Think about what your body does when you are down in the dumps. You might feel achy and weak, your shoulders droop, you drag your feet and you slump over. Massage experts call this a “structural collapse” that happens when we feel depressed.

Massage tends to address many symptoms that are a result of anxiety or depression. It may help to lower blood pressure levels, alleviate tough headaches, improve breathing, settle your nerves and more.

Makeup artist Gucci Westman told the Wall Street Journal that she often gives fashion models facial massages before they walk down the runway. “For early morning shows when everyone’s puffy and not quite awake, facial massage is like coffee for the skin. Everything comes to life.” 

Ladies, what are you waiting for? Book your Zen Massage today.

 

These benefits are only the beginning of what massage can do for your body and your life.

What benefits do you know about?

What have you experienced as a result of massage?

 

Book Your ZEN Massage in SLC today!

(801) 467-3529

5520 South Van Winkle Expy

Salt Lake City, UT 84117

Massaging the Psoas

Amanda Sullivan Educational, Healthy Lifestyle, Massage Service, Massage Therapy, Therapy Sports Injury, Zen Massage , , , , , 0 Comment

How Massage Therapists Treat Psoas

The psoas is a deep-seated core muscle connecting the lumbar vertebrae to the femur. The psoas major is the biggest and strongest player in a group of muscles called the hip flexors: together they contract to pull the thigh and the torso toward each other.

It is one of the more sensitive areas a Massage Therapist can treat. Getting in and working on the psoas is a skill in itself. It takes practice and some clear communication with your patient.

I want to share a technique that is as useful as it is uncomfortable, this is the way I used to do it.

The psoas has spinal attachments and is more than just a hip flexor. Some studies think it functions as a stabilizer. Since it attaches to the spine, the only way to release it manually is to go DEEP.

This technique will help:

  • Female runners with SI problems (lack of hip extension causing SI and lumbar hypermobility, plus inhibition of hip abductor/extensors)
  • Older patients with stenosis (lack of hip extension causes lumbar hyperextension, further closing the stenosis)
  • Hip capsular patterns – will improve hip external rotation
  • Posteriorly rotated ilium
  • Pt’s with diffuse anterolateral thigh complaints from compression of femoral nerve
  • Pt’s with spondylolisthesis may help in conjunction with soft tissue work to the paraspinals.
  • And a stabilization program

Your patient should lay supine with knees and hips flexed. Use an even finger grip, both 3rd and 4th fingertips with your elbows flared out so that your fingertips have even contact. Start about 2-3″ laterally to the umbilicus and slowly move from superficial to deep until you can’t move any further.

The abdominal contents will move out of the way. If you move too quickly, you will activate the rectus abdominus and the contraction will push you out.

How do you know you’re on it?

Here are two signs to make sure:

  • It’s not pulsing, if it is, go more lateral as you’re on the descending aorta!
  • Ask the patient to slightly flex their hip; as soon as they do, you should feel it contract under your fingertips

Start with oscillations, and you can progress to functional release movements starting with heelslide (you push proximally as patient slides heel distally), ipsilateral upper extremity elevation, combination upper extremity elevation and heelslide, then anterior pelvic tilts.

The last is the most uncomfortable, and maybe even the first time you can get a patient to posteriorly pelvic tilt correctly, as they want to move away from your hands! Perform for 5-7 minutes or until you feel a change. Reassess function, ROM, special test, or however you came to the conclusion the patient had a restricted psoas to begin with.

Techniques For Massage Therapists To Work Psoas Pain Free

Let’s be clear, you are nowhere near the psoas when doing a release, but this is the new way I do it.

I am just targeting the area around and above, and am very general to release lower quarter tone anteriorly, that’s about it.

Why you should use this

  • it doesn’t hurt
  • it rapidly improves hip and lumbar motion
    • if a patient needs sidegliding in standing for an ipsilateral lower quadrant issue, but is unable to move without discomfort

Patient:

  • supine, in hooklying
  • at least the involved lower extremity needs to be bent at the hip and knee

MT:

  • standing on the involved side
  • use either the pads of digits 3-4 of both hands or even easier, an EDGE Mobility Ball (any ball will do)
  • assess resistance to superficial to deep pressure lateral to the umbilicus on one side versus the other
  • the side with increased resistance is the side you should treat

Technique:

  • lightly apply superficial to deep pressure, it SHOULD NOT cause any pain
  • at the point of resistance that is highest, have the patient complete 3-5 diaphragmatic breaths
  • make sure they exhale fully
  • the exhalation will help reduce tone autonomically

re-test the limited hip and/or lumbar motion.

As it is with so many other techniques in Massage Therapy communication and consent is key. Make sure when attempting this treatment that if you feel the pulse, you move off of it quickly as you do not want to compress the descending aorta. Whether you’re helping someone with stenosis, spondylolisthesis or just SI issues treating the psoas can give you and your patients greater success in treatment. 

Source: MTDC

 

Book Your Massage in SLC today!

(801) 467-3529

5520 South Van Winkle Expy
Salt Lake City, UT 84117

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