Posts

Lifestyle Recommendations

happy-woman

Stress is not necessarily a bad thing, and can actually be a stimulus for
positive change and growth. But excess stress can be detrimental. Here
are some tips that can help you reduce the effects of stress in your life.

 

1. Set boundaries at work and home. Remember one person can only
do so much. Choose to let some things go and give yourself wholeheartedly
to those you keep. Encourage yourself to say “no” when
you need to.

 

2. If possible, take action to change situations that are troubling you.
Know when to face up to the things that are causing you anxiety and
when to let things go. Ask for support if you need to.

 

3. Set aside time to talk to your family and friends about your concerns.
Let them know you are feeling anxious or pressured. Use “I” statements,
for example, “I feel stressed. I have deadlines at work and feel
I can’t keep up at home.” Your loved ones will appreciate the chance
to lend a hand as opposed to being blamed.

 

4. Honor a time and space for your own relaxation. Be willing to “stop
the world and get off” even it’s only for half an hour after work every
other day or a two-hour walk once a week. Make a commitment to
yourself that nothing encroaches on.

 

5. Try new things, like a new, nutritious and tasty food — or even a new
bodywork technique like Reiki or stone massage!

 

6. Assign yourself a time to “fret.” Then get on with your day-to-day
activities with enthusiasm.

 

7. Take a painting, writing or photography class. Check the newspaper,
colleges, community centers and bulletin boards to find one.

 

8. Take your breaks at work. Get outside for a walk or do simple
stretches for 10 minutes.

 

9. Laugh. Watch comedies and read humorous books. Get together with
people who know how to look at life on the light side.

 

10. Take a weekend, or just a morning, away from your obligations and
worries.
On your getaways, leave work and worries behind. If that’s
difficult, try writing down your worries or “to-do’s.” Then tuck the
list away, knowing you can get back to it after your time away.

 

11. Express your creativity. Write down your memories, grow flowers
and herbs, or knit a sweater.

 


Loosen Up Bodywork provides the highest quality service by educating our clients on how to best utilize our services and products that are available. We have multiple online resources and our phones are answered by our therapists so you can always reach a trained professional to answer your questions.

Our goal is to empower our clients to take charge of their own health and wellbeing. With our therapists vast knowledge in various natural health treatments, we can assist you in finding the best modalities to match your unique body.

Visit our services page to see how we can partner in cultivating health and wellness in to your life @ http://loosenupbodywork.com/services/massage/

Progressive Relaxation Exercises


This is easy and quick to learn. Try it when you feel anxious, stressed, or when you can’t sleep. Doing it every day will give you the most benefit.


• Lie comfortably with your arms and legs outstretched.

• Clench one fist and hold it for 10 seconds.

• Relax the fist for 10 seconds, then clench again, and relax.

• Repeat with the other hand.

• Draw the toes of one foot toward the knee. Hold for 10 seconds. Relax and repeat.

• Do the same with the other foot.

• Repeat the same sequence for the following body parts, first on one side of the body, then the other.

 

You can experiment with other muscle groups as well.

 

Back of the lower legs. Point, tense your toes, and relax.

Buttocks. Squeeze together and relax.

Shoulder blades. Draw together and relax.

Abdomen. Pull in tightly and relax.

Neck. Push your neck down towards the floor and relax.

Face. Tighten and contract the muscles around your eyes and mouth, and relax.

 

After a week, try combining muscle groups. For example, tense and relax the following parts together. Hands and arms on both sides. Face and neck. Shoulders and back. Legs and feet.

After another week, try to quit the tensing part of the exercise. Lie down and focus on different areas, relaxing areas that feel tight.

Source: Fibromyalgia and Muscle Pain: Your Self-Treatment Guide by
Leon Chaitow N.D., D.O., Thorsons, 2001

 


Loosen Up Bodywork provides the highest quality service by educating our clients on how to best utilize our services and products that are available. We have multiple online resources and our phones are answered by our therapists so you can always reach a trained professional to answer your questions.

Our goal is to empower our clients to take charge of their own health and wellbeing. With our therapists vast knowledge in various natural health treatments, we can assist you in finding the best modalities to match your unique body.

Visit our massage services page to see how we can partner in cultivating health and wellness in to your life.

In The Hours After Your Massage

After your massage you may notice profound changes in your body and mind. Here are some things that have helped many people get the most from their massage.

1. Drink extra water. During a massage circulation is improved, which helps flush irritating waste products from stressed muscles and other tissues. Drinking water aids the functioning of the whole body including the circulation and the kidneys, which are both involved with relieving the body of waste products. Drinking extra water also seems to help reduce soreness and fatigue after a massage.

2. Schedule time to take it easy after your massage. Rest if you feel the need. If you can, take a nap or get in bed early. If you haven’t been sleeping well, receiving massage may relax you enough that you will want to turn in and catch up.

3. If the focus of your massage is on a particular injury or body part, remember to stretch, ice, or apply heat to that area with the advice of your massage therapist. Or, you may want to do some gentle movement, such as walking, sometime in the hours after your massage to mildly encourage your muscles to work in a balanced and efficient way.

4. People sometimes experience some soreness for 24 hours or so after a massage. If you do feel sore or think that you might, stretch gently in a hot shower or take a warm bath with Epsom salts. And remember to tell your massage therapist about your experience so it can be taken into consideration in your next session.


Gina Tibbs, HHP, Instructor / Therapist, has been practicing massage therapy since 1999. She uses her knowledge and experience in multiple massage modalities to create a detailed and unique plan to meet your precise needs. Her passion to teach, always learn more and to empower her clients and students with new and old techniques for healing grows every day.

How to get the most out of your massage

To get the most out of your massage, practice these self-care tips regularly in between your massage sessions:

Leg Stretches | Walnut Creek Massage1. Stretch.

If you are getting massage for pain and discomfort, stretching is essential for you. Frequency is more important than length of a stretching session.

• Try setting up a reminder sound like a chime on your computer to remind you to stretch for 2 minutes every hour, or 5 minutes every two hours.

• Follow this simple routine. Exhale as you stretch whatever feels tight or uncomfortable to a feel-good position, and inhale as you return to a starting position. Ask about stretches for specific areas.

2. Exercise regularly.

Even very moderate exercise can help relieve pent-up muscle tension and improve your circulation, two benefits you may have also noticed after massage. Walking, gardening, golfing and tai chi are all ways to get your heart pumping and your muscles moving, and can also help shift your attention from your worries to relaxation and the enjoyment of life.

If you are local in the Pleasant Hill area, we highly recommend Transform FX Fitness for boot camps in Concord, CA

3. Take time to relax.

Change your schedule to include more down time, even if it’s only 15 minutes for deep breathing or a walk after work or at lunch. Get away from chores on the weekend for a morning or afternoon to enjoy some time in nature or a pot of tea with friends.

When you practice these 3 steps in between your massage sessions, you are sure to get the most of your massage experience.  Call us today or click here to schedule an appointment: http://clients.mindbodyonline.com/ws.asp?studioid=12655&stype=-2


Gina Tibbs, HHP, Instructor / Therapist, has been practicing massage therapy since 1999. She uses her knowledge and experience in multiple massage modalities to create a detailed and unique plan to meet your precise needs. Her passion to teach, always learn more and to empower her clients and students with new and old techniques for healing grows every day.