by UrbanSqueezeWeb | Jul 7, 2017 | Massage
There are many different types of therapies out there that it can be hard to understand which may be best for you and your unique body. From acupuncture to prescription medications the methods of treatment can be vast for a variety of symptoms and conditions. The process of finding a great fit for you and your physical needs can be quite daunting, we would love to help you find what is best for you and your health journey.
Although this specific therapy regimen may not be perfect for everyone, there are many holistic benefits that it offers. What am I referring to? Cranial Sacral Massage, also known as Craniosacral therapy. You may not have heard of it, however this practice has been around since the early 1900s. First theorized by the dubbed grandfather of cranial osteopathy William Sutherland, cranial sacral massage has blossomed into a well-accepted form of treatment for many illnesses. Although this method of treatment has been somewhat controversial on whether it is truly effective or not, many patients who have undergone this type of therapy have found relief from their symptoms and have gone on to live full and abundant lives.
Why cranial sacral massage?
Craniosacral massage is a type of bodywork that centers in on your entire spinal system, focusing on light touch and massage to the cranial bones (skull) down your spinal column and all the way to your sacral bones (pelvis). The gentle massage and pulsating movement of hands along these areas is believed to help relieve migraines, back pain, stress, depression, and many more conditions related to this bodily system. Within our brain and spinal column, a fluid known as cerebral spinal fluid (CSF) flows and lubricates the sensitive central nerve fibers of our bodies. Through the external movement along the central nervous system, healthy fluid flow can take place and properly lubricate each aspect of the system. This also helps relieve muscle tension that can prohibit proper alignment and movement of the vertebrae causing a multitude of related symptoms and conditions.
Here is just a short list of related health concerns that cranial sacral massage has been known to benefit:
- Chronic pain
- Ear infections
- Jaw pain (TMJ)
- Migraines
- Joint stiffness
- Pregnancy related problems
- Autism
- Depression
- Anxiety
- Dyslexia
- Spinal cord injuries
- Coordination impairments
- Anger
There are many different benefits from craniosacral therapy. Although it may not be widely accepted as a guaranteed method of treatment, the patient testimonies speak loud and clear. Check out this comprehensive explanation of Cranial Sacral Massage and what it has to offer. Then decide if you too are interested in giving it a try. After all, what do you have to lose?
by urbansqueeze | Jun 15, 2017 | Holistic Health, Massage
While a short stint of sitting here and there is natural, longer durations can adversely affect your health.
Especially in this era of data and technology, many people find themselves sitting all day long mostly on their computers either at home or work. It can be quite exhausting at the end of these long hour sessions at one particular spot with little physical activity.
What is commonly now referred to as “sitting disease”, this condition is associated with leg pains, back pains, as well as neck and eye problems. These symptoms could lead to serious health complications if people do not take their physical condition seriously.
There exist multiple ways and simple procedures that you can adopt to ensure you raise your physical activity level and enhance your fitness to suitable levels without much hassle.
Changes to Work Activity
Body activity declines while sitting because seats support the weight, which might stiffen the body parts such as the feet, knees, hips, and ankles. However, there are some techniques that you can adopt in and around your workstation to reverse the damage.
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Working desk set up- one can utilize an adjustable desk that can allow an alternation of sitting and standing at regular intervals. Additionally, the sitting posture should be at perfect angles with the computer, which should have large enough text to prevent eyestrain. It can further be enhanced through regular breaks away from the computer screen.
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The area should be organized in a way to promote movement during the workday. Files can be in shelves that require standing up and walking over, as opposed to being at arm’Physical ActivityGroup exercises at work can be helpful due to the sense of cooperation and competition it elicits. You can have regular break notifications at work either for general or personal indoor exercising such as back stretching or simple dance moves.Increasing steps is always a good idea: Use the stairs instead of elevators, park away from the entrance, and take the longest routes to the workstation.s length. Increase the opportunities to get up and move around the office.
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Face to face contact with co-workers is advisable as opposed to sending emails or instant messages. Also consider taking all telephone calls while standing. Pacing is a good way to increase activity and multi-task while on the phone.
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Walking meetings- If there is a scheduled meeting, break away from the norm of conference room assembly and take a walk around the block with team members instead.
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Always stay hydrated; drinking plenty of water is essential for good health as it increases energy and keeps the skin supple. Plus, the needs will arise occasionally to refill the water bottle
Physical Activity
Group exercises at work can be helpful due to the sense of cooperation and competition it elicits. You can have regular break notifications at work either for general or personal indoor exercising such as back stretching or simple dance moves.
Increasing steps is always a good idea: Use the stairs instead of elevators, park away from the entrance, and take the longest routes to the workstation.
Massage
Regular massage deals with postural strains, consequently interrupting the imbalance brought about by prolonged periods of desk working. Furthermore, it increases comfort during moments of relaxation by depleting muscular tension and pain.
Visiting a massage therapist is advisable especially for those who spend the better part of their day sitting. This will improve both physical and emotional wellness.
Advantages of massage:
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Treatment of muscular pain and relieve tension in the muscles.
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Enhance flexibility of joints in the body and controls cramps.
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Improve circulation of body fluids such as blood.
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Reduces anxiety and depression, taking care of physical and emotional well-being.
The benefits of movement and physical activity during the workday far outweigh being stuck in one spot all day long. Conditions such as leg discomfort, muscle degeneration, brain damage, and indigestion could lead to other health complications such as diabetes, obesity and heart diseases. It’s important to recognize the need to increase movement and care for the muscles and the rest of the body if work requires a person to be sedentary more often.
by urbansqueeze | Apr 20, 2017 | Massage, Prenatal Massage
Pregnancy is a beautiful thing. The feel of your baby as it kicks inside your tummy is enough to keep a smile on your face. Pregnancy, however, also comes with its fair share of discomfort, fatigue, and skin issues. What’s a mamma-to-be to do? Well if you want to justify getting a massage or facial, here are 6 reasons why you need a little prenatal pampering.
All-natural remedy
When you’re pregnant, a lot of medicine and painkillers are off-limits due to the harm they could cause to the baby. Prenatal pampering offers a medicine-free way to sooth aches and pains. It also doubles as a way to relax without the use of the casual cocktail you enjoy after a long day.
Stress relief
As the baby grows, so does your discomfort level. Your large tummy may cause lower back pain, leg cramps, muscle tension, and whole body stiffness. Not to mention the hit that your weight-bearing joints take on while you are pregnant. Prenatal pampering is a great remedy to ease these symptoms and relieve whole body stress.
Stabilizes hormonal levels
Your hormone levels get all out of whack when you are pregnant. You may not have seen a pimple since you were 15, but you’ll most likely start to see them again. A non-abrasive facial increases circulation and promotes cell renewal. For those who experience acne during pregnancy, a deep-cleansing facial is just the trick to return the natural glow to your skin.
Keeps the blood flow going
Blood volume can increase more than 60 percent while pregnant. The demand placed on the circulatory system works the heart harder. The increase in your body’s blood pressure makes it tough to get oxygenated blood to the brain and other parts of the body. A massage or rejuvenating facial stimulates the circulatory system and returns your blood flow to normal. Also, a healthy blood flow stimulates the lymph system bringing necessary nutrients to the uterus and placenta keeping the baby healthy.
Enhances the pliability of skin
When you are pregnant, you’ll notice that your skin feels dry and cracked. Bring some life back into your face with a deep-cleansing facial. A moisturizing mask reaches deep into your pores providing relief. This kind of prenatal pampering keeps your skin healthy until your little one arrives.
Medicine for the mind
You are about to have a baby! The thought alone brings thoughts racing through your mind. Before the baby comes you will need clothes, diapers, strollers, and even a college fund! It’s safe to say that kicking your feet up for some prenatal pampering gives you that time to destress. After a nice massage or facial, you’ll be ready to hear the first cry of your newborn baby.
by urbansqueeze | Apr 20, 2017 | Massage
Athletes know all too well about sore muscles, tense joints, and stress. There are a wide variety of muscle relaxants and creams to reset an athlete’s body back to normal. However, do you want to reach into the medicine cabinet after every intense workout? There has to be a drug-free way to relax your muscles!
For years now, muscle injuries have become more and more common. Massage therapy is quickly becoming a solution for this common occurrence. Many professional athletes swear by massage therapy. A restorative massage session can be the ultimate trick to help with sore muscles, and it can even improve your mood!
Here are 6 reasons that massages are important for athletes.
1. A holistic medicine to ease the mind
Being an athlete is stressful! The job comes with loads of pressure from coaches, teammates, and even yourself. Massage is a powerful ally when it comes to combating anxiety, headaches, and stress. All of these symptoms fog up the mind and make it difficult to focus. A great massage session counteracts these physiological symptoms so that you can be at your best.
2. Changes your behavior
When you feel achy and sore, you end up sleeping poorly and become grumpy. These feelings can spiral out of control quickly, leading you to lash out and develop negative habits. When you add a therapeutic massage to your routine, you reverse these side effects and increase your performance level.
3. Increases the range of motion
As an athlete, you are probably extremely familiar with the importance of stretching. But even after stretching, your muscles and joints can still be stiff. This compromises your range of motion. Incorporating a massage into your routine stimulates the body’s natural lubricants to keep both your joints and muscles loose and flexible.
4. Decreases muscle stiffness after vigorous exercise
It may surprise you to know that a deep tissue massage has the same effects as taking aspirin or ibuprofen. In a massage, the pressure applied to the muscles works as an all-natural, anti-inflammatory healing technique. With the muscles no longer inflamed, you can go about exercising per usual.
5. Help athletes monitor muscle tone
Muscle tone is the continuous contraction of the muscles, and if it’s out of whack, it could be the reason you aren’t performing at your best. A massage de-contracts the muscles, which is critical for athletes who perform explosive, cyclical movements. For example, athletes who do a lot of sprinting need to maintain proper muscle tone as the muscles contract and de-contract in very short amounts of time.
6. Treats and prevents injuries
Perhaps the most important reason all athletes should get a massage is so that they can stay healthy and on top of their game. Getting a massage to treat injuries, or to prevent them in the first place, can get you back out on the field and lengthen your career as an athlete. Booking a regular massage is a great treatment to have in your back pocket as it helps you feel physically and psychologically better in no time at all.
by urbansqueeze | Apr 20, 2017 | Holistic Health, Massage
As you probably already know, massages are a wonderful way to relax and reset, especially after a long week of work. However, there are more benefits to a great massage than just a little R&R. Massage is also great for improving your posture in several ways. The one most commonly acknowledged is its ability to ease tight muscles. When your muscles are relaxed, your body realigns and your lungs are able to expand more and transport increased amounts of oxygen and red blood cells throughout your entire body. This creates a healing systemic reaction.
If you are not sure whether or not you have good posture, you can learn more about the signs, the symptoms and the effect posture has on your body from The Better Health Channel of Australia here.
After your massage, you will want to continue practicing great posture so that you will not undo these benefits. A great way to do this is to take a few minutes out of your day and stretch. One of the most well-known and widely accepted forms of stretching is yoga. Yoga improves your balance and muscle strength, which allows you to properly support your skeletal system. We have compiled a few simple stretches for you to add into your daily routine to improve your posture between your massages.
1. Seated Twist. Sit up tall in a cross-legged position. Twist your torso and place your open left hand on the outside of your right knee. Place your right hand behind you as far as your body can comfortably reach. Hold this position for 3-5 breaths then repeat on the opposite side.
2. Plank Pose. From a kneeling position on both your hands and knees, place your hands directly underneath your shoulders. one foot at a time on your toes or ball of foot and space them hip distance apart. Your body will resemble a push up starting position. Stay in the position, evenly distributing weight through all corners of your palms and the balls of your feet. Look forward slightly, but still allow your neck to be straight and elongated. Hold this position for 5-10 slow breaths.
3. Downward Facing Dog. From your Plank Pose, release into your arms and press your hips upward and back. Your body will resemble a tent or arrow shape with your hips as your highest point. Embrace the stretch in your back and hamstrings, but if it becomes painful then modify and add a slight bend into your knees. Breathe in this position for 5-10 breaths and then release into Child’s Pose by dropping the knees and press backwards resting your bottom on your feet.
4. Sphinx Pose. From Child’s Pose come forward and lay on your stomach. Prop yourself up on your forearms and palms. Keep your legs hip distance apart and elongate them by slightly rolling your thighs outward exposing your inner thigh. Allow your upper body to raise off of the floor and hold. Maintain this position for 5-10 breaths, then release and rest your head on your arms like a pillow. Allow your entire body to relax and sit up when you are ready.
5. Seated Chest Stretch. Once you come up from your Sphinx Pose, sit back into a cross-legged position. Reach your arms back behind you and lace your fingers together. Sit as tall as possible, opening the chest. Breathe here for 3-5 breaths then gently release.
For a visual representation of each of these stretches, click here.
Using these 5 simple stretches will help improve your posture, flexibility, and allow you to walk with more confidence and ease!
by urbansqueeze | Apr 20, 2017 | Massage
Massages are an incredibly powerful tool for your body and your mind. They should serve as a “reset button” on your life and leave you feeling rejuvenated and ready to take on whatever comes your way! Self-care is extremely important and when you take the time out of your busy life to take care of yourself, you want to make it last. Here are a few before and after tips for you to consider in order to receive the maximum benefit of a great massage!
BEFORE
1. Trust
It is incredibly important when you are booking a massage, that you trust the business and the therapist. If there are things that concern you about your therapist, he or she will likely not be a great fit for you. Take the time to research and look up reviews if you are trying out a new location and make sure you are comfortable with your choice. If you like a location but not the therapist ask for another. You will find your perfect fit.
2. Inspect
Before your massage, take note of which areas of your body are tender or painful. You will want to inform your massage therapist of these areas, as well as any injuries you may have. They will then carefully handle these areas to prevent any further injury. Your therapist will also be able to safely loosen the muscles around the area and allow them to relax, decreasing inflammation and soreness.
3. Buffer
Allow yourself to create some buffer time both before and after your massage. This time should be spent relaxing and getting into a calming state of mind. Try some relaxing music, yoga, or even meditation to help calm your nerves. If you are running around doing errands before your massage, it will take a bit longer to get into a relaxed state during your massage and you will not be able to enjoy the entirety of the service that you are paying for. The same goes for after your massage; keep the relaxation flowing for just a little longer after you leave the office. Treat yourself to a nice cup of hot tea, read a book, or any other relaxing activity you enjoy. You deserve to have a little time for yourself, so you can continue performing at your optimal levels both at work and at home.
AFTER
1. Water
Massage, especially moderate to deep tissue massage, helps promote the flow of your lymphatic system. Your lymphatic system helps remove toxins in your body and boosts your immune system. In order to allow these toxins to leave your body easily, you will need to drink more water than usual. Right after your massage, your therapist will likely hand you a glass or bottle of water, but you may also consider bringing your own water bottle as well. Drink at least 64oz or more throughout the day post massage to rid your body of these harmful toxins and allow you to feel even better! Water also helps lubricate your muscles and joints which may be sore after a deep tissue massage. Increased hydration will help your muscles recover quicker and glide past one another smoothly.
2. Communication
If during your massage you experience pain past your limits, do not be afraid to request less pressure. After your massage you can talk with your therapist and communicate what you loved about your experience and what you would like to adjust at your next appointment. There is no harm in expressing your preferences. Also, be open to hearing your therapist’s opinions. Your therapist has potentially worked with thousands of different bodies and through practical application has gained a plethora of knowledge. Ask him or her the purpose of different techniques and learn from the experience.
3. Consistency
It is important to schedule massages on a regular basis. When you incorporate massage into your regular self-care regimen, you partner with your therapist in maintaining your overall health and wellness. A therapist cannot undo a year’s worth of stress on your body in a one hour long session. Talk with your therapist to come up with the best regimen for you and your body.
Massages are not an everyday experience, so make sure you take full advantage of the moment and enjoy every blissful second!
