Detox Massage - turn SAD into GLAD!

abdominal massage - a major part of the Detox Massage

It's that time of the year again, when SAD takes hold along with the colds and flus. SAD - Seasonal Affective Disorder, also known as the Winter Blues, has a tendency to contribute to increased toxins in the body due to our over eating, over sleeping and lack of exercise. However, this year  I have become aware of the many friends and clients who have decided to turn SAD into GLAD this season and under go a process of extreme self care, or Detox.

What is Detox?

A detox may be described as a cleansing of the body from the toxins and poisons that may have accumulated in the colon, lymph, lungs, gallbladder, skin, blood, kidneys and liver. A detox gives the body a chance to clear and remove toxins, thus enabling our body systems to work more effectively and efficiently.

Every day we ingest toxins from the foods we eat, the drinks we consume and the air we breathe. Our bodies also create internal toxins as the result of inflammation and stress response bi-products. A build up of excess toxins from the over consumption of  and refined foods, alcohol, smoking, drugs stress may leave the body feeling tired, sick, stressed or overweight.

Symptoms of toxicity build up

One of the major signs of toxin build up in the body is the breakdown of the immune system which may present itself as many different ailments headaches, muscle and joint pain, abdominal bloating, fatigue, irritability, mild depression, heartburn or even flu like symptoms. Infact, many of these ailments may be experienced during the early stage of detox. 

Detox Massage

It is common for our  bodies to develop a somewhat sluggish lymphatic flow from inactivity and build up of toxins in the body.  One of the primary goals of massage therapy is to increase the efficiency of lymphatic flow and assist in relaxation. Relaxation of the mind and the muscles assists the body to eliminate toxins properly.

Techniques that are energising, stimulating and promote flushing and flow assist in the removal of toxins that are stored within the body. Lymphatic drainage techniques assist in the flushing away and removal of built up fluid and bloating in the body. Abdominal massage can assist in moving stored toxins that are built up in the colon and intestines. And the application of foot massage allows for important internal organs to be stimulated or sedated through reflex points.

Benefits of a Detox Massage

• assists the digestive system

• assists sluggish liver function

• promotes levels of friendly bacteria

• stimulates blood flow to the skin surface

• increases blood and lymph flow

• stimulates the immune system

• assists in the elimination of toxins 

• supports weight maintenance and weight loss

• reduces bloating and flatulence

• increases energy

• increased concentration/clarity

A Detox Massage is a holistic body treatment that aims to cleanse the body, mind and spirit and help with the detox process. The treatment is a 90 minute massage that encompasses the whole body and uses an organic massage oil blend of Sweet Almond Oil with Patchouli, Orange and Lavender Essential. The Detox Massage will leave you feeling relaxed and you will experience a lightness as your energy is able to flow freely, harmonising body and mind.

Have a Stress Less Day!

Nicola

Six Tips to Clamping down on Nocturnal Leg Cramps

common areas of leg cramps

This weeks blog post is inspired by a lovely Facebook friend who asked this question this morning:

 "Does anyone have any ideas of what to do about ongoing leg/foot cramps?" 

As the Facebook responses flowed, I learned that my friend, like many people, suffers from the annoying nocturnal leg cramp that can appear several times a night, out of the blue and with no real explanation or link as to why it is occurring.


What are noncturnal leg cramps?


Nocturnal leg cramping has been a bit of a mystery for health professionals to solve because often the specific cause is unknown. What is known however, is that the leg cramps are muscular spasms that may be caused by trigger points (knots) within the Gastrocnemius muscle contributing to myofascial pain and referred pain patterns into the calf and sole of the foot.


There are many factors that contribute to the symptoms of nocturnal leg pain and Gastrocnemius dysfunction including: overuse syndrome, muscle fatigue, dehydration, poor muscle conditioning or low levels of essential body minerals like magnesium, potassium and sodium.


Six tips to Preventing Noncturnal Leg Cramping


If you experience nocturnal leg cramping, you don't have to suffer with it. A good deep tissue massage that treats the trigger points and myofascial pain will assist in easing the frequency of night cramps, along with addressing any structural or postural issues. 


However, there is also plenty you can do for yourself to prevent the reoccurrence of nocturnal leg cramps:

1. Stretch the calf muscles three times a day and before going to bed.Face a wall and put your hands on the wall and keep them there. Step backward. Keep your knees locked. Keep your heels on the floor until you feel a strong pull in your calves. Hold that position for 10 seconds. Repeat two or three times.
2. Exercise feet and legs regularly.
3. Drink plenty of liquids.
4. Eat plenty of potassium-rich foods. This includes bananas, tomatoes, potatoes, broccoli, cantaloupe, oranges, and grapefruit.
5. Wear comfortable, supportive shoes.
6. Sleep with toes up, not pointed downward. 

Have a Stress Less Day!

Nicola 

Five Self Care Tips for Shoulder and Neck Tension

You have had your massage treatment and you are feeling great. Your shoulders have dropped, you can move your head and neck with ease. The pulling at the base of your skull has disappeared and the headache has eased up quite considerably.

But how do you make it last? 

What can you do to keep the benefits of your last massage treatment going until the next one?

There are plenty of self care tips that you can do to keep you feeling relaxed and to prevent muscle tension creeping back before your next massage treatment.

Five Self Care tips for neck and shoulder tension:

1. Exercise and stretch - gentle movement like shoulder rolls, rotations and shrugs keep the muscles warm and moving, assisting in decreasing tension and improving circulaton. Neck flexion and extension and head rotation will also help to support healthy muscle function by preventing overuse and maintaining posture.
2. Break - take regular breaks throughout the day from repetitive actions and movements that you know trigger muscle fatigue and tension. Use your breaks to stretch, hydrate with water or herbal tea and readjust posture.
3. Heat therapy - under a hot shower, you can stretch your neck and shoulder muscles, and I recommend that everyone incorporate this as part of their shower routine. A heat pack will help to ease msucle soreness and soothe the area. You can even use a warming lotion or cream like Michael's Medi Rub, which contains Arnica (for muscle strains, sprains and bruising) and Emu and Eucalyptus Oils which assist in relieving pain and inflammation, and smell good too.
4. Stress less - become committed to a routine that promotes relaxation. Stress is a big aggrevator of neck and shoulder pain and tension and there are many ways to manage this stress from mediation, to yoga, swimming, listening to relaxation music, taking a hot bath with epsom salts and lavender essential oils, learning to breathe deeply with abdominal breathing.
5. Sleep - getting adequate sleep, between 7 - 9 hours per night for adults, and using the right pilow for your body can go a long way in easing neck and shoulder tension. Poor positioning during sleep can contribute to restless sleeping and neck pain or stiff neck upon waking. You need to find the right pillow for your style of sleeping that prevents neck flexion during the night. Your pillow should support the natural curve of your neck. 

Together with regular massage and following these Self Care tips, neck and shoulder tension and associated stress can be prevented, and you can keep the benefits of your last treament going further.

Have a Stress Less Day!
Nicola

 

Feeling Generous

I am loving the change of season at the moment. Autumn is a great time of the year, the rain starts, the days get cooler and our beautiful town begins to slow down. It's the perfect time to get back to nurturing your body, and start addressing those aches and pains.

The good news is that I am feeling generous, and you are going to benefit from this!

For every Massage treatment booked at the Stress Less Bodyworks studio in the months of May and June, you will receive a complimentary

 15 MINUTE FOOT REFLEXOLOGY MASSAGE OR 

a 15 MINUTE PRESSURE POINT HEAD MASSAGE!!!!! 

Do your health a favour...follow the link below to the Stress Less Bodyworks facebook page, "like us" and find our contact details.

http://www.facebook.com/pages/Stress-Less-Bodyworks/279708293248?ref=tn_tnmn

Have a Stress Less Day!

Nicola

Get Relief from Tight Traps

common areas of muscle soreness in the Trapezius Muscle

The Trapezius Muscle is a broad triangular shaped muscle which attaches to the base of the skull, and lies at the back of the neck, over the upper shoulders and extends down your upper back to your mid back. It is one of the most likely muscles to get sore knots or trigger points.

It has several actions including:

• moves the shoulder blades towards the spine
• moves the shoulder blade up and down
• brings the head and neck back into extension
• rotates and side bends the head and neck
• assists in breathing

The muscle is divided up into three groups; the upper, middle and lower fibers and depending upon the action under taken, depends upon the flexibility of this muscle. 

On most people, the upper fibres of Trapezius present as tender, knotted up muscle. This muscle is the first to bother you when you are under stress, and you may feel the ache or burn from the base of your skull to between your shoulder blades.

Trapezius muscle pain, is classic stress pain. Your shoulders will ache, the base of your skull and neck will hurt. You may be aware of a pressure or pulling at the base of your skull. And there is often the presence of headaches. 

Most of these pain symptoms are related to postural imbalances of the body which may be caused by:

• head forward posture when driving, reading, using a computer etc
• holding a phone between your shoulder and your ear. It is much better to get a headset or use a hands free system
• carrying a heavy bag or backpack or baby/child
• sleeping on your back or stomach with your head turned to one side
• whip lash injury 

The good thing though is that Trapezius pain is very preventable and treatable with plenty of stretching, exercise and remedial massage treatments. I have helped many people with ongoing Trapezius pain find relief from associated headaches and shoulder tension through the application of deep tissue massage, pressure point work, trigger point therapy and myofascial release. Everyone responds well to Trapezius massage.


Have a Stress Less Day!
Nicola

It's a Pain, Repetitive Strain

Repetitive Strain Injury (RSI) and overuse syndrome is extremely common in Australia's workforce, affecting people in many occupations including chefs, hairdressers, computer operators and trade workers. 

A repetitive strain injury happens from the repetitive actions and over use of a certain body part. RSI commonly presents itself as injuries such as carpel tunnel syndrome, tennis elbow, tendonitis, lumbago, headaches and migraines. However, these conditions are all preventable, so long as you listen to the body's signs and symptoms.

Symptoms of RSI and Over Use Syndrome:

• persistent aches and pain
• muscle stiffness or muscle weakness, clumsiness
• fatigue and difficulty performing normal tasks, like turning on the tap
• tingling or numbing sensations, burning sensations or shooting pain in small restricted areas like the forearms or fingertips

The first signs of an impending RSI or over use injury may present as soreness, tingling or discomfort in the arms, neck, shoulders, lower back or legs. The symptoms may come on when you perform an action or afterwards. The symptoms may disappear when you stop the action, or they may take a few hours or even days to ease up. Over time though, if left untreated, the symptoms can become chronic.

The most important factor in preventing this type of injury from developing into a chronic condition is to listen to your body and take action. Notice the symptoms and warning signs. Stretch daily and take regular breaks each hour to momentarily rest those body parts affected. And receive regular Remedial Massage Treatments.

Have a Stress Less Day, 
Nicola

Lavender the great Leveller

I've had a love affair with lavender for as long as I can remember. English Lavender, lavandula angustifolia is a regular of mine and I use it daily. The aroma brings about a sense of comfort, well being and calm and brings up fond memories of childhood holidays at my grand parents country cottage.

Lavender has been used for thousands of years and it has a wide list of applications. It is especially valuable for skin care and skin conditions as it promotes skin cell regeneration and kills bacteria, is antibiotic, antiviral, may prevent scarring and ease pain.

One of the great properties of Lavender is it's ability to increase energy within the body, enhancing the function of the glands, whilst strengthening the body's systems. Lavender helps the body to achieve balance by relieving cramps and spasms and reducing inflammation. It eases problems of the digestive, respiratory and urinary systems and is an extremely effective pain reliever, making it's use perfect for the massage setting. It's anti-inflammatory properties provide relief from problems like, arthritis, sciatica, headaches, muscle tension, cramping and menstrual pain. Applied as a massage oil or in a bath, lavender will calm, ease and soothe the body. 

When it comes to Stress, there is nothing better than lavender. Lavender is the great leveller. It can create a sense of calm and clear mental chaos. It has the ability to harmonise and balance every aspect of our bodies and minds. Lavender reduces stress and calms the nervous system, lifting feelings of depression and easing headaches and insomnia.

Five Ways with Lavender:

• Feel it. Have a lavender massage. Be it deep relaxation or deep tissue, a massage that uses lavender oil is bound to make you feel energised.

• Soak it. Have a lavender bath. You can use lavender essential oils directly in the bath, or perhaps lavender bath salts or lavender bath bubbles are more your thing. This bath will have a calming and soothing affect on your whole body and mind, promoting good sleep.

• Smell it. With an essential oil burner, place 15 drops in a diffuser will keep your home or office smelling amazing and will create a comforting environment.

• Grow it. Plant lavender bushes in your garden and along your paths. This bush is very hardy and smells great. The essence of the flowers will be released each time you brush past.

• Drink it. Take a tablespoon of dried lavender flowers, a few slices of lemon and your favourite teapot and you've got yourself a nurturing herbal tea that will soothe your insides.

Have a Stress Less Day!
Nicola

Headaches and Massage Therapy

At some point in the past year, you've experienced a headache. From the very dull ache at the front of the head to the light sensitive pain behind the eyes, headaches are unpleasant and can be rather disruptive to your life. You may experience headaches regularly or once a year. There are many different causes for headaches and what causes headaches for one person may not cause headaches for you.

One of the biggest contributors to headaches is Stress. As tension increases in your life, you may be unaware of the way you are clenching your jaw, or holding your shoulders. But the body is a marvelous communicator and will manage to get your attention that all is not well through headaches and muscular pain.


Tension type headaches due to Stress, may be the result of Trigger Points, or areas of hyper sensitivity within the muscle groups of the neck and shoulders. The Trapezius muscle in particular, is almost always one of the main contributors. As the muscle fibres become tightly contracted (knots) they spasm creating referred pain and isolated tender spots. Remedial massage therapy is an affective treatment in releasing these knots, and ultimately assisting to alleviate headaches.

Other contributing factors to headaches may include; not enough sleep, hormonal changes (in women), excessive use of mobile phones (exposure to radio frequency fields), illness (like cold's and flu's), depression, food additives or allergies, dehydration and hang overs. Most of these factors can be linked back to Stress and muscular tension.

Massage therapy for headaches is an affective bodywork treatment that addresses the main postural muscles of the neck, shoulders and chest and incorporates remedial techniques such as trigger point release and deep tissue therapy, but has a general emphasis on relaxation and calming of the nervous system. By massaging and releasing tight and sore muscles, the body restores wellness and reduces pain and Stress.

Headache pain need not be something that you put up with or learn to live with. The pain is highly treatable with massage and stretching and adequate hydration. However, it is always best to consult your doctor if you have headache pain that lasts more than a few days, is of greater intensity than your previous headaches, cause severe vomiting or are triggered by coughing, lying down or bending. Your doctor will be able to rule out any serious diagnosis.

If you experience headaches, you don't have to live with pain. Regular massage therapy can help break the headache cycle.

Have a Stress Less Day, 
Nicola

Stress and the Body

Stress is such a buzz word at the moment, but what does it mean and how does it affect our body?

In the dictionary, stress is described as:

 "the physical pressure, pull, or other force exerted on one thing by another; strain."

and a stressor can be described as: 

"an event, experience, etc, that causes stress"

Stress in the body is such a powerful factor in everyone's life. We are working longer hours than ever before. Our children have greater pressures and expectations placed upon them. And our relationships are enduring the strain of life and the ever changing technological world we live in. Stress, it seems, is ever increasing and undermining our health and wellbeing in many ways.

It is possible that you may be unaware of the effects of stress in your life, initially. But the presence of ongoing headaches, restless sleeping or tired, aching muscles in the back and shoulders are the body's way of dialoguing to you, letting you know that all is not well. Every time a Stress Overload occurs, the body stores this as tension and it reduces efficiency in all the body's systems.

However, not all stress is bad. A certain amount of stress is good for you. It's the kind of stress that challenges you and keeps you motivated. It strives you forward towards personal development and growth.

Our bodies are designed for self healing. It's a term called 'homeostasis', which is a state of equilibirum on all levels, physical, emotional, chemical. And the body works hard to maintain this cellular level of balance. When Stress becomes a negative, destructive factor in life, the body works harder to achieve balance. It goes beyond the individual’s ability to adapt to it. When stress overload is reached, instead of the stress being released, it becomes stored within the body. This may lead to stiffness, postural distortion, a loss of flexibility, pain or numbness.

A person experiencing body stress may also feel tense, tired and lacking in energy and enthusiasm for life. Headaches, backache and indigestion may follow. It is also possible for body stress to be present without the individual feeling any pain or stiffness - you will simply come to accept as normal the sense of having less than 100 percent wellbeing. Tense muscles put pressure on nerves disturbing the body’s communication system and reducing the efficiency of the natural healing process.

Remedial massage is an effective method of relieving stress and anxiety in the body and is renowned for it's therapeutic effects. Massage releases tensions and toxins from the muscles and stimulates the hormone and immune systems. Reduced muscular tension, enhanced circulation, increased mental alertness and a reduction in nervous tension, stress and anxiety are all benefits of massage. When you combine an aromatherapy oil blend such as Lavender and Bergamot, the benefits are doubled, and relaxation is achieved, which ultimately is the primary goal of massage therapy.


Have a Stress Less Day!
Nicola

Welcome to Stress Less Bodyworks

Stress Less Bodyworks

Stress Less Bodyworks is a small business operating from the @ Ease Chiropractic & Wellness Clinic on Station Road in Margaret River. Situated in the clinic rooms at the Margaret River Yoga School, Stress Less Bodyworks offers flexible treatment times, including after hours mobile massage treaments.

I developed an interest in Massage and Bodywork about 15 years ago when I dated a man who was studying Shiatsu. The benefits of dating a bodywork student are never ending, you become their 'guinea pig'.  I began to learn more about my body during these treatment times and discovered the way that my body stored and responded to Stress. I also began to practice Yoga on a regular basis, and had my first introduction to meditation. It was at this time, that I realised, I had the potential to become a hands on healer.

My interest in bodywork grew, and I attended an adult education course at my local Tafe, an Introduction to Swedish Massage. To say I was hooked was an understatement. I sought out a professional training course, and in January 1999, I started the first day of an intensive full time 2 year course - the Diploma of Health Science, Massage.

After graduating in December 2000, I gained employment in a variety of settings from Corporate Massage, to voluntary Pregnancy Massage at a Child Health Clinic. But it was the work that I did at Massageworks in Fremantle that really cemented my journey as a Massage Therapist.

Over the last 12 years, I have gained so much experience and really developed my own style, a blend of intuitive bodywork and massage that draws its foundation in Deep Tissue, Trigger Point Therapy and Myofascial Release. Every massage is different and sometimes a client who enjoys regular deep tissue work or trigger point therapy just needs time out and a deep relaxation massage.

I find nothing more rewarding than to help a client achieve relief from a tight, stressed out body and find peace and relaxation. 

And so I have started this blog as a way to share with you ideas and practices to help you to Stress Less in your Life, and to develop an awareness of your body.

Have a Stress Less Day!

Nicola x