Monthly Archives: June 2011

Massage

Our team works closely with our clinical massage therapist to plan a session that meets your needs and provides a solution. The depth and strength of the massage is adjusted to sooth sore muscles while loosening tight ones, preparing you for the pain-free enjoyment and more efficient movement when playing the sports you love. We also provide Myofascial Release Massage which involves triggerpoint and soft tissue stretching to ensure that your knots and kinks are no longer a “pain in your neck”. All massage is customised to your needs and often compliments our osteopath sessions.

Stretching, It’s Not Just For Your Body

Stretching is a form of physical exercise where specific muscles or a group of muscles are deliberately elongated; the result, hopefully being increased control, flexibility and range of motion.

Stretching is a natural happening to our physical being. Upon waking we yawn, move about make sure everything is still working. To stretch means to lengthen, widen, or expand.  This got me pondering about more than just the physical act. And when I think, I write. Stretching my mind, I suppose.

Just how am I stretching my physical, spiritual, emotional and mental “muscles”?

Physically
-Obviously I stretch (whether I want to or not, sometimes I feel my age, and it’s not so “29 forever” these days)
-Exercise, do Pilates, Sissy walks me, resistance training, treadmill
-Eat healthy, or healthier than I used to.
-Dance like nobody is watching
-Walk away from unhealthy people, places and things MUCH faster than I used to (this covers all four “muscles”) 

 

Mentally
-Listen to LOTS of music
-Hang out with people MUCH smarter than me
-Attend conferences, seminars, webinars
-Read books, white papers, blogs, industry community posts, Facebook and Twitter status updates
-Download podcasts, watch online informational Vidcasts
-Apparently now days, I clean to clear my brain (so this could be physical too-it happens, sometimes I make big messes.)

Spiritually
-I meditate, pray and listen for small voices and instincts inside my heart/head (a little freaky when they talk back.)
-Read books on this topic, the Bible, even Twitter and Facebook updates .


Emotionally

-I write, blog, tweet, post, send up smoke signals ;)
-Read some more anything I can these days
-Listen to you, to my heart and my soul
-Sing at the top of my lungs
-Cry whenever I want
-Take time to realize that a thought, followed by feeling, followed by an action can bring instant relief
-Tell others where my head is (I even have a therapist *transparency* right, don’t judge, you have no idea how great it is to pay someone to shut up and listen to you, not judge, and then tell you, “how does that make you feel”, and then you realize, YOU ARE FEELING…it’s a beautiful thing!)
-Take action and responsibility for what I do that hurts others (and I am an other), and when wrong, I promptly admit it (this is spiritual too)
-Journal

I am not perfect, but I am STRETCHING; and learning to strengthen these “muscles”!

 

What are you doing to stretch yourself physically, emotionally, mentally, spiritually?
You don’t leave as much detail if you don’t feel comfortable but feel free to have a therapy party on my blog with self-realization, I do it ALL THE TIME!

Call us 65.6327.8545

Massage for Pinched Nerve

According to Wikipedia, “A pinched nerve occurs when pressure is placed on a nerve, usually from swelling due to an injury or pregnancy. Nerve damage or pinched nerves are usually accompanied by pain, numbness, weakness, or paralysis.” Says, “A pinched nerve occurs when too much pressure is applied to a nerve by surrounding tissues — such as bones, cartilage, muscles or tendons. This pressure disrupts the nerve’s function, causing pain, tingling, numbness or weakness.” If you have a true pinched nerve, you want to get to your doctor to rule out any serious neurological or musculoskeletal issues, especially if you have persistent symptoms. If your symptoms are due to tight muscles, neuromuscular trigger points, or myofascial adhesions, then massage may give you relief. Folks sometimes come to me complaining of a “pinched nerve” but without exhibiting the symptoms above. I think that what is often happening in those cases is that it’s so hard to objectively report on the discomfort we feel in our bodies that we sometimes lack the vocabulary to describe our pain in a way that clinicians (like us massage therapists) recognize. So we do the best we can to describe our pain, falling back on relatively unspecific terms like “pinched nerve” to label symptoms like referred pain, myofascial tension, and hypertoned muscles. Fortunately, massage is great at addressing all of these. More often than not (I’d estimate about a 90% success rate) folks who come to me with this kind of “pinched nerve” leave my office pain-free. SMS 65.82779038 to book a massage session designed to alleviate your pinched nerve. Appointments available Monday through Sunday, 9:00 a.m. to 8:00 p.m.

Did You Know

This is a brief summary of the most common reasons for pain, and the explanation of why it happens.

Neck, shoulder pain and headaches:

Most neck, shoulder pain and headaches are a result of:

1-      Using too many pillows under your head.

This elevates your head and holds it in a forward position. The muscles in the front and sides of your neck are held in a contracted position, while over stretching the ones in the back of the neck, and upper back. This will eventually cause tight hard muscles, and lack of blood flow in the over stretched neck and back muscles. The muscles in the front and sides of the neck will go into spasm. This causing centralized pain and active referring trigger point pain into the head, (causing headaches) in the shoulder and down into the arm and sometimes fingers.    

2-      Looking down with your arms held in front of your body for long periods of time.

(Anyone who works on a computer, hair dressers, teachers, students, doctors, etc. all dothis daily.)

This does the same as above, but by holding the arms in front of the body it is now involving your rotator cuff muscles. This will cause spasm in the muscles in the front of the shoulder and over stretch the ones in the back, activating more trigger points and causing further pain in more areas. (Esp. in the neck, shoulders and down into the arm.)        

3-      Lying on your side while sleeping.

This does the same as above because of the forward positioning of the shoulder for prolonged periods of time.

4-      Holding your head in one position for extended periods of time,

Or repetitive head repositioning. (Example: turning your head to the left or right constantly all day) This also causes spasm in the over worked muscles(mostly the ones on the sides) activating trigger points which will causes radiating pain into the head, down into the shoulder and the arm.  

Most low back, hip and sciatic pain is a result of:

1-      For men, this is sitting with a wallet in there back pocket.

This causes the hips to become rotated, which induces spasm in the low back muscles on the opposite side of the wallet. This will also cause problems in the hip rotators, especially the side where the wallet is. This being, because of the way you walk with rotated hips, and because the muscles are and have been over stretched for a long period of time. The muscles staying overstretched cause lack of blood flow, therefore, if the muscles are left like this for a prolonged period of time the active trigger points in theses muscles will cause radiating pain down into the hip, gluts, and or down into the leg.(often imitating sciatic pain.) Women will experience the same problems from sitting on one foot regularly.

2-Laying on your side without a pillow between your knees/ legs.

 This causes the same hip rotation with similar symptoms.

3-Locking your knees when you stand, especially for prolonged periods of time.

Stand sideways in a mirror and watch what happens to your body when you do this.

You will notice that it will push your stomach forward and puts an arch in your low back. This will compress your lumbar spine (esp.L5, S1) causing spasm and chronic pain in that area.  By having that extra weight in the front of your body, you will also cause the low back muscles to have to work overtime stabilizing your structure.

4-Sitting, squatting or bending at the waist for prolonged periods of time.

Yes, this is a very common problem. You have a muscle that runs along the inside

Of your body that connects the front of your hips to your low back. When you are seated it is shortened, when you stand it is lengthened.  Therefore, when you try to stand after sitting for a long period of time, the muscle will eventually go into spasm. This is because the muscle remembers the seated (contracted) position and eventually wants to stay that way. Where that muscle inserts into the lumbar spine is where and what causes the low back pain that you feel   

The bottom line is that muscles have memory. Therefore when you hold any position for a prolonged period of time, or do a movement in a repetitive pattern, the muscle is going to remember that position and or that pattern and want to stay there. When you attempt to achieve a somewhat normal position the muscle then goes into spasm because that position is not the one you have re- trained the muscle to be in. Thus, causing extreme pain and active trigger points, because a muscle in spasm is not receiving proper blood flow.  Clinical/ Neuromuscular re-education will re- train the muscle to remember what normal function is again. Releasing the spasm tissue and active trigger points will then relieve pain because of increased blood flow to the tissue.

We will usually always give exercises and stretches to our patients as homework so that they can continue to re- educate the tissue for more sustained results.  Call us now at 65.63278545, 72 Amoy street, Singapore 069891.

 

 

 

 

 

Inversion Can Help to Relieve Many Forms of Back and Neck Pain

There are many causes of back pain, including poor posture, weak back and stomach muscles, and misalignments to name a few. Many of these causes can actually be attributed to one force we must all battle: gravity.

Inversion therapy puts gravity to work for you by placing your body in line with the downward force of gravity. Using your own body weight as a natural form of traction, inversion elongates the spine by increasing the space between the vertebrae, relieving the pressure on discs, ligaments and nerve roots.Less pressure means less back pain.

Every nerve root leaves the spine through an opening between the vertebrae – the size of this opening is largely controlled by the height of the disc. Discs that are plump and contained in their ligament “wrappers” are necessary to keep the nerve roots free of pressure and your body free from pain.

Stress and tension can cause muscle spasms in the back, neck and shoulders, as well as headaches and other problems. Tense muscles produce spasms and pain by reducing the supply of oxygen and by reducing blood and lymph flow, allowing the accumulation of waste chemicals in the muscles. Inverting yourself to as little as 25° for even a few minutes can help relax tense muscles and speed the flow of lymphatic fluids which flush out the body’s wastes and carry them to the blood stream. The faster this waste is cleared, and fresh supplies of oxygen are introduced, the faster stiffness and pain in the muscles can disappear. 

Inversion can also help to encourage good posture. When inverted, your body is in line with gravity. Your spine wants to naturally go to it proper form (a gentle “s” curve). A regular program of inversion can help you to maintain proper posture and keep your body in balance. Poor posture is not only unhealthy, it’s unattractive.

If you are having a problem and think an inversion table may help you, you are probably right.

Call Us at 65.6327.8545

 

 

 

 

Therapeutic Massage

Therapeutic Massage works on the body’s nervous system to counteract the body’s response to stress. It relaxes muscle tension and allows the heart rate, blood pressure, and circulation to return to normal. Massage has been shown to be useful in treatment of arthritis, Chronic Fatigue Syndrome, muscle spasm, stress disorders, depression, TMJ, Fibromyalgia, headaches, injury, and much more. By receiving Therapeutic Massage regularly, a person can experience the cumulative effects of reduced muscle tension, increased vitality, and improved ability to achieve a calm state of mind.

The origins of therapeutic massage are rooted in the common instinctual response to hold and rub a hurt or pain. It is found in all cultures as an integral part of health care and maintenance. Hippocrates, the father of western medicine, considered massage of prime importance in any health regime. Galen and the Romans also greatly prized the healing benefits of massage. With the re-emergence of holistic health theories and therapies, therapeutic massage is experiencing a renaissance and is regaining its rightful place among health care practitioners.

Stress Lessens Survival Rates in Cancer Patients, Can Massage Therapy Help?

 

 

Research indicates that massage therapy reduces stress and depression in the general population, and massage has also been studied in relation to its ability to alleviate painanxietydepression and stress in cancer patients specifically. Massage therapy has also been found to improve mood in advanced cancer patients.

New research shows stress and depression are associated with shorter survival times in head-and-neck cancer patients.

“Studies have shown that stress can affect the immune system and weaken the body’s defense against infection and disease,” noted a press release from Fox Chase Cancer Center. “In cancer patients this stress can also affect a tumor’s ability to grow and spread.”

Among patients with advanced cancer, 30 minutes of massage therapy resulted in immediate benefits to both pain and mood, according to recent research.

Massage Therapy versus Simple Touch to Improve Pain and Mood in Patients with Advanced Cancer” involved 348 people suffering from stage III or IV cancer and moderate to severe pain. Ninety percent of the participants were enrolled in hospice.

Subjects were randomly assigned to receive either 30 minutes of massage therapy or 30 minutes of simple touch. Each cancer patient received six sessions of his or her assigned intervention throughout a two-week period, with at least 24 hours between sessions.

The massage therapy involved 30 minutes of gentle, smooth and gliding strokes (effleurage); squeezing, rolling and kneading of the muscles (petrissage); and trigger-point release, using finger pressure at tender areas to soothe recurring spasms and pain. The simple touch consisted of placing both hands on various parts of the subject’s body for three minutes at a time over a total of 30 minutes. Those who provided the simple touch were not trained in energy work or massage therapy; rather, they were instructed to use light and consistent pressure with no side-to-side hand movement.

Researchers evaluated both the immediate and the long-term effects of both types of touch. Immediate effects were measured just before and after each intervention. Sustained effects were measured at the start of the study and every week for three weeks.

How Strong is Your Core?

by Ron, CMT

How Strong is Your Core?, MASSAGE MagazineMassage therapists need a strong core to stabilize the body and deliver each stroke. Try plank pose to test the strength of your core. Can you hold this pose for a minute? Try it now. If you can’t hold for a full minute, start with 15 seconds and then 30 seconds. Next, hold plank pose for a full 60 seconds.

How to perform plank pose

  • Start on your knees, and walk your hands out in front of you as you stretch your legs out behind you.
  • Place your hands under your shoulders, as you spiral your outer arms inward and firm and elongate your fingers on the floor.
  • Elongate your spine and pull your navel toward your spine.
  • Slide your shoulder blades down the back and broaden the collarbones.
  • Keep your neck long and in line with the spine.
  • Breathe and hold up to 60 seconds.

Forearm plank modification

Plank pose can be strenuous for the wrists of massage therapists. Try this modification to take stress off of the wrist.

  • Place your forearms, parallel to each other, on the floor. Interlace your fingers and make a fist. Your shoulders should be over your elbows.

Benefits of plank pose

  • Strengthens the arms
  • Lengthens the spine
  • Tones the abdominal muscles
 

Manage Hand, Wrist and Elbow Pain

Wrist, elbow and hand pain are common problems experienced by massage practitioners. A common source of this pain is the overuse or misuse of the arms and hands, which leads to the development of taut bands and trigger points in the forearm flexors and extensors. So how can we help ourselves, so we can continue to help others? If you suffer with elbow, wrist and hand fatigue, soreness or pain, self-massage and targeted stretching really help to alleviate the problem.

Work on the volar surface of your forearm first. Starting at the elbow and working toward the wrist, palpate brachioradialis throughout its length. Massage across the muscle first to identify taut bands within it. Then massage along its length to work on the bands. When you feel a tender spot within the taut band, apply direct compression for 20 to 30 seconds. Use the same technique for each of the forearm flexors, first working transversely to identify taut bands and then along the length of to find trigger points. Direct compression works to release them.

Stretch the forearm flexors after working on them. Place your arm in front of you, palm up. Grasp your fingers with your other hand. Keeping your elbow straight, pull gently on your hand and fingers, so your fingers are aiming toward the floor. Hold the stretch for a slow count of 20.

Use the same technique to work on the forearm extensors on the back of your arm. For the stretch, just reverse the starting position—extend your arm in front of you, palm down. Bend your hand and fingers toward the floor.

Even if you have not experienced pain in your hands and wrists, working on your forearm muscles in this way helps to keep them soft and supple, ultimately preventing pain and soreness from developing.

Call Us at 65.6327.8545

How often should you receive a Clinical Massage?

 

 

Your overall general health will determine this. If you’re in good health with no specific complaints or problems, you would probably only need to receive a massage once a month, for maintenance purposes. Depending on the severity of your pain and the specifics of your problems, once or twice a week might be necessary to achieve the desired results. Monthly follow-up visits after the desired results are achieved would be beneficial to keep you maintained and keep the old pain from reoccurring. Your therapist will be able to inform you of treatment recommendations at the conclusion of your session.

Massage can address chronic pain on many levels, and often works well in conjunction with other supportive measures, such as osteopathic treatments. Rest, exercise, and a healthy diet will maintain these results for a more substantial period of time, as well as help you to maintain your optimum health.

Certain health conditions exist that may require a doctor’s approval prior to treatment. Some may contraindicate massage all together. If you have a condition that you are unsure about please consult your doctor or your therapist before your treatment.

%d bloggers like this: