No one can deny the restorative healing power of massage. Reducing pain, depression, anxiety and stress, along with boosting our immunity. All of which have an effect on our mental and physical well-being. Pain affects our lives and our quality of life.
Massage is known to help reduce pain by increasing blood flow, easing inflammation, and reducing muscle tightness.
It’s a well-known fact that individuals who have a high level of stress are more prone to injury and illness. Reduction of stress is another benefit of massage. Stress is known to elevate your heart rate, cause elevation of the stress hormone cortisol, which inhibits weight gain, elevate blood pressure, cause headaches, digestive problems, sleep problems, heart disease, memory and concentration issues just to name a few.
These all affect our immune system and make us physically ill. You may not be able to remove all the stress in your life, but you can take stress-reducing measures which are healthy choices.
Research has shown that receiving regular massage therapy helps boost our immune system and flush toxins, increasing blood flow throughout the body. Massage increases the activity of white blood cells that help our body fight diseases and may help with the reduction of cortisol.
Remember to only receive a massage when feeling healthy, as a regular routine. Massage in combination with other complementary and conventional treatments can help you look and feel your best. When you look and feel your best you are at the top of your game and you become more productive at home, work, sports, and in your everyday life.
Massage therapy is an excellent choice as a complementary therapy to conventional health care.
Be open and honest with your massage therapist, if you are under the care of a physician for a specific ailment, check with them about massage. It may be an option for you. It’s not meant to take place of, nor postpone seeing your health care provider for any medical or mental issues. If you have a health condition and are unsure if massage would be right for you, please discuss any concerns with your healthcare provider.
Here are a few tips for reducing stress and boosting your immune system:
Accept that there are events that you cannot control.
Try to keep a positive attitude.
Try to halt stress in its tracks, yes it’s hard when you can’t control it.
Manage your time. Give yourself time to get things done; don’t overwhelm yourself, you know your limits.
Do things you enjoy, like cooking, reading or gardening.
Take 15 to 20 minutes every day to sit quietly and reflect. Learn and practice relaxation techniques like yoga or deep breathing.
Exercise regularly.
Avoid alcohol, recreational drugs and don’t smoke.
Eat healthy, well-balanced meals.
Get enough rest and sleep, your body needs to recover and repair itself.
Get a regular massage which will help lower your stress level and increase your immune system.
Seek out social support.
See your healthcare provider as needed, especially if things feel beyond your control.
We all want to be healthy and it’s not always easy to know where to begin. Here are some suggestions that can help you improve your health.
It’s best to put just one or two into practice at a time so you do not get burned out. As more of these healthy actions become habits, you can add more into your routine.
1. Limit Sugary Drinks
Sugary drinks like sodas, fruit juices, and sweetened teas are the primary source of added sugar in the American diet.
Unfortunately, findings from several studies point to sugar-sweetened beverages increasing risk of heart disease and type 2 diabetes, even in people who are not carrying excess body fat.
Sugar-sweetened beverages are also uniquely harmful for children, as they can contribute not only to obesity in children but also to conditions that usually do not develop until adulthood, like type 2 diabetes, high blood pressure, and non-alcoholic fatty liver disease.
Healthier alternatives include:
water
unsweetened teas
sparkling water
coffee
2. Eat Nuts & Seeds
Some people avoid nuts because they are high in fat. However, nuts and seeds are incredibly nutritious. They are packed with protein, fiber, and a variety of vitamins and minerals.
Nuts may help you lose weight and reduce the risk of developing type 2 diabetes and heart disease.
Additionally, one large observational study noted that a low intake of nuts and seeds was potentially linked to an increased risk of death from heart disease, stroke, or type 2 diabetes.
3. Avoid Ultra-processed Foods
Ultra-processed foods are foods containing ingredients that are significantly modified from their original form. They often contain additives like added sugar, highly refined oil, salt, preservatives, artificial sweeteners, colors, and flavors as well.
Examples include:
snack cakes
fast food
frozen meals
canned foods
chips
Ultra-processed foods are highly palatable, meaning they are easily overeaten and activate reward-related regions in the brain, which can lead to excess calorie consumption and weight gain. Studies show that diets high in ultra-processed food can contribute to obesity, type 2 diabetes, heart disease, and other chronic conditions.
In addition to low quality ingredients like inflammatory fats, added sugar, and refined grains, they’re usually low in fiber, protein, and micronutrients. Thus, they provide mostly empty calories.
4. Don’t Fear Coffee
Despite some controversy over it, coffee is loaded with health benefits.
It’s rich in antioxidants, and some studies have linked coffee intake to longevity and a reduced risk of type 2 diabetes, Parkinson’s and Alzheimer’s diseases, and numerous other illnesses.
The most beneficial intake amount appears to be 3–4 cups per day, although pregnant people should limit or avoid it completely because it has been linked to low birth weight.
However, it’s best to consume coffee and any caffeine-based items in moderation. Excessive caffeine intake may lead to health issues like insomnia and heart palpitations. To enjoy coffee in a safe and healthy way, keep your intake to less than 4 cups per day and avoid high-calorie, high-sugar additives like sweetened creamer.
5. Eat Fatty Fish
Fish is a great source of high-quality protein and healthy fat. This is particularly true of fatty fish, such as salmon, which is loaded with anti-inflammatory omega-3 fatty acids and various other nutrients.
Studies show that people who eat fish regularly have a lower risk for several conditions, including heart disease, dementia, and inflammatory bowel disease.
6. Get Enough Sleep
The importance of getting enough quality sleep cannot be overstated.
Poor sleep can drive insulin resistance, can disrupt your appetite hormones, and reduce your physical and mental performance.
What’s more, poor sleep is one of the strongest individual risk factors for weight gain and obesity. People who do not get enough sleep tend to make food choices that are higher in fat, sugar, and calories, potentially leading to unwanted weight gain.
7. Feed Your Gut Bacteria
The bacteria in your gut, collectively called the gut microbiota, are incredibly important for overall health.
A disruption in gut bacteria is linked to some chronic diseases, including obesity and a myriad of digestive problems.
Good ways to improve gut health include eating probiotic foods like yogurt and sauerkraut, taking probiotic supplements — when indicated — and eating plenty of fiber. Notably, fiber serves as a prebiotic, or a food source for your gut bacteria.
8. Stay Hydrated
Hydration is an important and often overlooked marker of health. Staying hydrated helps ensure that your body is functioning optimally and that your blood volume is sufficient.
Drinking water is the best way to stay hydrated, as it’s free of calories, sugar, and additives.
Although there’s no set amount that everyone needs per day, aim to drink enough so that your thirst is adequately quenched.
9. Don’t Eat Heavily Charred Meats
Meat can be a nutritious and healthy part of your diet. It’s very high in protein and a rich source of nutrients.
However, problems occur when meat is charred or burnt. This charring can lead to the formation of harmful compounds that may increase your risk for certain cancers.
When you cook meat, try not to char or burn it. Additionally, limit your consumption of red and processed meats like lunch meats and bacon as these are linked to overall cancer risk and colon cancer risk.
10. Avoid Bright Lights Before Sleep
When you’re exposed to bright lights — which contain blue light wavelengths — in the evening, it may disrupt your production of the sleep hormone melatonin.
To help reduce your blue light exposure wear blue light blocking glasses — especially if you use a computer or other digital screen for long periods of time — and avoid digital screens for 30 minutes to an hour before going to bed.
This can help your body better produce melatonin naturally as evening progresses, helping you sleep better.
11. Take Vitamin D if you’re deficient
Most people do not get enough vitamin D. While these widespread vitamin D inadequacies are not imminently harmful, maintaining adequate vitamin D levels can help to optimize your health by improving bone strength, reducing symptoms of depression, strengthening your immune system, and lowering your risk for cancer.
If you do not spend a lot of time in the sunlight, your vitamin D levels may be low.
If you have access, it’s a great idea to have your levels tested, so that you can correct your levels through vitamin D supplementation if necessary.
12. Eat Plenty of Fruits & Vegetables
Vegetables and fruits are loaded with prebiotic fiber, vitamins, minerals, and antioxidants, many of which have potent health effects.
Studies show that people who eat more vegetables and fruits tend to live longer and have a lower risk for heart disease, obesity, and other illnesses.
13. Get Moving
Doing aerobic exercise, or cardio is one of the best things you can do for your mental and physical health.
It’s particularly effective at reducing belly fat, the harmful type of fat that builds up around your organs. Reduced belly fat may lead to major improvements in your metabolic health.
According to the Physical Activity Guidelines for Americans, we should strive for at least 150 minutes of moderate-intensity activity each week.
14. Use Plenty of Herbs & Spices
There is a variety of herbs and spices at our disposal these days, more so than ever. They not only provide flavor but also may offer several health benefits as well.
For example, ginger and turmeric both have potent anti-inflammatory and antioxidant effects, which may help improve your overall health.
Due to their powerful potential health benefits, you should aim to include a wide variety of herbs and spices in your diet.
15. Nurture Your Social Relationships
Social relationships — with friends, family, and loved ones you care about — are important not only for your mental well-being but also your physical health.
Studies show that people who have close friends and family are healthier and live much longer than those who do not.
16. Get Rid of Excess Belly Fat
Excessive abdominal fat, or visceral fat, is a uniquely harmful type of fat distribution that is linked to an increased risk of cardiometabolic diseases like type 2 diabetes and heart disease.
For this reason, your waist size and waist-to-hip ratio may be much stronger markers of health than your weight.
Cutting refined carbs, eating more protein and fiber, and reducing stress (which can reduce cortisol, a stress hormone that triggers abdominal fat deposition) are all strategies that may help you get rid of belly fat.
17. Meditate
Stress has a negative effect on your health. It can affect your blood sugar levels, food choices, susceptibility to sickness, weight, fat distribution, and more. For this reason, it’s important to find healthy ways to manage your stress.
Meditation is one such way, and it has some scientific evidence to support its use for stress management and improving health.
In one study involving 48 people with high blood pressure, type 2 diabetes, or both, researchers found that meditation helped lower LDL (bad) cholesterol and inflammation compared with the control group. Additionally, the participants in the meditation group reported improved mental and physical wellness.
To Sum It All Up
A few simple steps can go a long way toward improving your eating patterns and wellness.
Still, if you’re trying to live a healthier life, do not just focus on the foods you eat. Exercise, sleep, and social relationships are also important.
With the tips above, it’s easy to introduce small changes that can have a big impact on your overall health.
Today we’d like to introduce you to Olena Litovsky.
Alright, so thank you so much for sharing your story and insight with our readers. To kick things off, can you tell us a bit about how you got started? Massage was always a passion of mine. In 2006, as I was studying for medical exams we decided to open Zen massage. Started small as a way to stay in contact with my clinical background while going through steps of medical validation of credentials, but grew into amazing practice connecting two critical components of happy employees and satisfied clients.
Zen massage grew and constantly kept adapting to demand and changes in our social environment. Starting from the economic difficulties of the 2008 recession to the Covid19 shut down for six weeks.
I’m sure you wouldn’t say it’s been obstacle-free, but so far would you say the journey has been a fairly smooth road? Of course, during 15 years we have seen it all. Busy and slow. High unemployment rate and difficulties finding competent and compatible team players to add to our Zen family. Despite all of them we only grew stronger.
As you know, we’re big fans of you and your work. For our readers who might not be as familiar what can you tell them about what you do? I do have a medical background (graduated from Medical school in Ukraine) but had neither business education nor experience. So, the beginning of the journey was easy and without expectations to make money.
It came later as a result of regulars returning customers, word of mouth, etc. Lots of our clients are close to us as a family too. Some have been loyal to us for 15 years, I am overwhelmed with gratitude every day. Being so happy to experience this perfect tango between business and passion, love to help people.
That is probably the key difference between us and other massage businesses. We don’t follow the traditional approach to staff and employment. We allow lots of freedom, encourage taking time off as needed to spend time with family, friends, to recover physically and mentally. Health is the main topic here. That includes physical, emotional, and spiritual aspects.
Risk-taking is a topic that people have widely differing views on – we’d love to hear your thoughts. I love taking risks. Without it, I believe, it is impossible to achieve success and growth. Major risk #1 for me personally was to come to the USA in 2004.
As for Zen Massage signing up for the construction of the new location, signing up for a personal guarantee right before the 2008 market crash and downturn of the economy. I take risks in numerous ways in my life, my personal safety, and my hobbies by training and competitions in jiu-jitsu.
Hiking, always trying new things like target gun shooting, ax throwing, ect. Trying new travels and experiences like yoga retreats. I challenge myself and others with physical and mental challenges. Risks are a big part of who I am.
“A massage will help me relax, but if I’m in pain I’ll go to the doctor.”
“A Swedish Massage is the best massage for me.”
You’ve probably heard or said one of those statements before, but they’re not the full story. It’s time to set the record straight on the three most common myths about massage therapy.
Myth 1:
Massages are a luxury that you can’t afford.
Truth:
Massages are both a luxury and a necessity. If you think about all the other “luxuries” you have each month like hair salons, gym, and nail salons, a massage is probably equal in expenses. A massage is not a luxury for just rich people. Massage treatments are affordable for the stay-at-home mom, the working dad, and even the college student with a part-time job. It’s just up to you to decide how much your well-being is worth.
Myth 2:
A massage is just for relaxation.
Truth:
Relaxation is just one of the many benefits of massage therapy. They are therapeutic and can get to the heart of other problems. Massages have positive emotional, physical, and mental effects. In fact, many people receive massage regularly to relieve pain or to rid their bodies of toxins. Cramps, headaches, back pain, and anxiety are also conditions that a massage can remedy. So, whether you need to relax or relieve pain, massage can get the job done.
Myth 3:
The only massage available is Swedish Massage.
Truth:
Although Swedish massage is the most common massage, there are many other types available. Sports massage, deep tissue, and hot stone massage are just some of the other options available. If you are unsure about which massage is right for you, you can always give us a call at Zen Massage of Salt Lake City (801) 467-3529 and speak with one of our professionals.
So, in conclusion, don’t believe everything you hear when it comes to massage therapy. It’s best to try it for yourself, let our team of Zen Massage Therapists show you the amazing benefits massage brings to your life. Schedule your appointment online or by phone.
Most of us have experienced that sense of relaxation and wellbeing that sets in after one massage. But have you thought about the benefits of enjoying massage on a regular basis?
Massage is a great mode of preventative care when used on a consistent basis. In fact, in many cultures, use it every day.
Receiving massage on a regular basis comes with amazing benefits for your body:
Increase in ‘Happy Hormones’
Massage boosts levels of the hormones serotonin and oxytocin and combats the creation of the stress hormone cortisol. Serotonin sends your body a calming message and oxytocin makes you feel better overall. Massage helps to regulate these hormones levels.
Reduce Chronic Pain
Chronic pain can come from sitting at a desk all day, having poor posture, or from an injury. Massage helps increase blood flow throughout the entire body, it reduces inflammation and pain. Massage also helps to move toxins from the muscles, which promotes healing from generalized muscle tension or injury.
Improved Flexibility
Massage therapy is a fantastic way to maintain and improve flexibility as well as range of motion. Massage modalities like sports and deep tissue focus on muscle tension, connective tissues, joints, tendons, and ligaments. Getting massage on a regular basis will help keep your joints in good health and your muscles agile.
Enhanced Sleep Quality
Pressure applied during a massage triggers the creation of melatonin, the hormone your body releases for quality sleep. If you suffer from insomnia, get a massage right before bed.
Chronic Headache Relief
Headaches are often caused by stress, depleted energy, or poor circulation. Because massage improves blood flow to the heart and releases hormones that are effective in producing relaxation, a massage can be just the thing to kick your headaches for good.
Strengthened Immune System
Massage boosts your immune system by helping to release illness fighting white blood cells. These blood cells will help your immune system fight the common cold or flu, as well as promote overall wellness.
So, the benefits of enjoying a massage on a regular basis speak for themselves.
Working with the same massage therapist regularly can similarly enhance your wellbeing. It allows them to gauge your overall muscle health on a more consistent basis. They will become familiar with any problem areas or personal preferences you might have, making the massage experience that much more powerful.
Get Consistent Massages with a ZEN MEMBERSHIP
Monthly Maintenance Massage Membership
Join Zen Massage Membership with an introductory $50 Massage (normally $65), when you sign up for a 12-month massage membership.
Don’t think of massages as one-time treats, indulgences, or rewards for a tough week. Regular therapeutic services truly elevate your everyday life, smoothing out the rough spots, helping you be your best and making it easier to deal with life’s curveballs.
At Zen Massage, we offer a lifestyle, a better way to live. Our Membership Programs are designed to facilitate an overall feeling of well-being that gets even better with each session.
Become a Member today and experience first-hand that life feels better when lived at it’s fullest.
12-month Massage Membership details – 60 Minute Massage – $65 Per Month with a 12-month membership.
Call Today to Sign up for your Membership (801) 467-3529
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.
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.
When recurring pain is an issue for you, one of the best treatment methods for many, is deep tissue massage. At Zen Massage Salt Lake, our goal is to give every patient relief and relaxation from their busy, tense life to slow down and address the issues that have built up in their body and mind. We are confident that you will walk away from every treatment feeling relaxed and restored.
What Is Deep Tissue Massage?
Deep tissue massage is one of our most popular forms of massage – it focuses on firm pressure and includes many of the same strokes as Swedish massage. Deep tissue massages usually consist of firm pressure being applied slowly, over time, with the goal of fascial and myofascial release.
There are many myths that circle the practice of deep massage, one of them being that the pressure is very intense. While it is true that deep tissue massage utilizes firm pressure, we at Zen Massage understand that everyone is unique and has varying degrees of comfort regarding what is enjoyable. We understand that the key to your enjoyment of any massage is going at a pace that suits you. We gently apply pressure in a slow, consistent manner and encourage your feedback throughout the process, which allows us to fine tune every single massage to your particular comfort level.
Deep Tissue Massage Offers Pain Relief
If you suffer from pain or discomfort in your shoulders, neck, or back, deep tissue massage is a fantastic way to treat you. While the areas above of the body are what most people associate with the practice of deep tissue massage the reality is that we can treat many issues in most regions of the body using this technique. Because we are well-versed in a variety of massage techniques, we can utilize many different methods during a single session to resolve any pain issues you may be experiencing.
Pain Caused By Outdoor Activities Can Easily Be Treated With Deep Tissue Massage
At Zen Massage Salt Lake, we are all about the mountains. We love to get outdoors and enjoy the natural beauty that surrounds us in this wonderful corner of the world! Whether it be an ache or pain caused by playing sports with friends, or a twisted ankle sustained on a lofty mountain trail, we get it! Let us know what you do, and we will let you know how we can help to get you back in perfect condition for every season.
Deep Tissue Massage in Salt Lake City – Zen Massage
Massage therapy methods used to release tension around the knee and how acute or insidious knee injuries are treated.
Knee pain is frustrating, especially when it starts to compromise your form and hinder you from performing at your best. If you have a sports related knee injury, I suggest you treat it now. Don’t wait. Your body needs knees to function properly.
As the age-old song implies, your knees are indeed connected to the rest of your body. And the longer you try to push through the knee pain, the more likely you’ll be to find yourself seeking treatment later on for compensatory pain in your neck, shoulder, back, hip, arch, foot or toe.
Massage therapy is a great way to treat and better understand the root of your knee pain.
Is the Injury Acute or Insidious?
Acute Problem
Was the pain sudden? Did pain occur following a quick movement, forceful fall, knee twist, kick to the side of the knee, etc? This is an acute injury and you should see a medical professional immediately, as there might be a diagnosis of torn meniscus, muscle strain or ligament injury. In the meantime, RICE (rest, ice, compress, elevate) is the way to go. Massage Therapy at this phase should only be gentle and light with a goal to promote lymphatic circulation and minimize swelling.
Insidious Problem
Or maybe your knee pain started as a niggling vague annoyance? Perhaps the trigger was an old ankle injury, minor knee sprain in high school, a bad fall some years ago (that you thought healed just fine), or even poor posture? This type of knee injury is considered to be chronic or insidious. Micro-trauma accumulates over time. If left untreated, the condition fueled by progressive muscle imbalance and chronic inflammation around the knee can turn into a full-blown acute injury.
Assessment & Treatment
Massage therapists try to unravel and release structures around your knee that are likely to exacerbate pain. Techniques like effleurage, petrissage, muscle stripping, trigger point therapy, myofascial release, cross-fiber friction, and ischemic compression are used to restore integrity and balance to the knee joint.
There are lots of contributing factors making every person’s knee injury unique. An orthopedic-trained Massage Therapist should first do a simple assessment, and then make a plan of action to work and build from.
The assessment gathers info about your injury history, pain patterns, joint movement and postural alignment. We also assess the length, strength and quality/feel/composition of the muscles and structures around your injured knee, and beyond into your hips, spine and ankles.
Therapists use clues like pain location, simple movements that recreate symptoms, and palpation as a starting point for relieving knee pain.
Conclusion
Massage Therapy for sports-related knee pain 1-2 times per week with the same therapist for at least 3 weeks to determine its effectiveness for your injury is recommended.
Massage Therapy for knee pain is ideal in conjunction with a corrective exercise plan designed by a chiropractor with a sports injury specialty or a physical therapist.
You’ll be a happier person and perhaps a better athlete if you aim to understand what’s causing your knee pain and treat it properly.
For professional Sports Massage in Salt Lake City Contact Zen Massage
Back to School Specials for Mom’s – Spa Massage in Utah
Over the school holidays, if you had a dollar for every harassed mom who said she REALLY needed a massage you would probably be able to close your massage and spa business for a week and fly out to the Bahamas.
When the summer vacation is all over and life has returned to near normal, there are stressed parents everywhere looking for some respite, and a little treat after the weeks of ‘Mom, I’m bored’ from their little darlings. So why not come up with a few back to school specials that will soothe and restore them again?
Most Moms will have spent a lot of the school holidays on their feet. Whether they’ve been on a vacation with the kids, on day trips or just running around after them constantly, the first part of their body (well, other than their nerves) that needs to recuperate is probably their feet. Promote overall stress relief, well-being and foot care with a package that will give real results; a ‘Take the Weight Off’ pamper package offering a reflexology session with all the extras!
Cover all bases with an aromatic foot soak with essential oils, sugar or salt scrub, relaxing massage and reflexology, followed by a moisturizing foot mask or paraffin wax treatment. You’re your mom is relaxed, you can complete the treatment with a choice of polish and she’ll feel just like new!
Another area that busy moms neglect when the kids are home is their own personal grooming. Let’s be honest, who has the time for a wax, a facial or manicure when they have a houseful of little ones to keep entertained? Taking them to the salon is a no-no so after a few weeks, unless they’ve managed to sneak off for an afternoon of me-time, they’ll be in need of some upkeep. A pick and mix package for all the bits they’ve missed, with discounts for the more treatments they book at one time, could be a winner.
So, if they are coming in for their wax, you could offer 10 per cent off a regular facial booked at the same time, and if two treatments are booked, offer a further discount on a manicure or an eyebrow/lash treatment. They don’t have to have all the treatments at the same time, but they must be booked at the same time. Promote it as ‘Back to school and back to YOU’ to encourage moms to book the deals, and get them feeling more like themselves after a frazzled few weeks.
Finally, a massage package is always a winner with moms who have been feeling stressed from all the extra demands of their kids. Offer a Back to School Massage deal – all full body, aromatherapy or shoulder, neck and back massages are 10 per cent off if booked for the first two weeks after the holidays – and add in a 15 minute foot massage as a free upgrade.
The main thing to remember is that for weeks, moms everywhere have been focusing on everyone but themselves – so you’re going to put the focus right back onto them and make them feel special.
Book your Back to School Massage today at Zen Massage – (801) 467-3529
