Your Guide to Self Care: How Often Should I Schedule Massage Therapy?
The question my clients most frequently as is “how often should I receive a massage?” There is not a one-size fits all answer, but here are some questions to ask yourself when deciding how often to schedule.
The question my clients most frequently as is “how often should I receive a massage?” There is not a one-size fits all answer, but here are some questions to ask yourself when deciding how often to schedule.
1. What are you coming in for?
Do you have an injury, frequent migraines, recovering from surgery, chronic muscle pain or tension, stress from work or are you pregnant or nursing? Or do you generally feel good and you just want to relax and restore?
If you’re dealing with chronic pain, I suggest considering The Feldenkrais Method® as a method that can work with chronic pain in a more permanent way. To learn more about Feldenkrais® and how it works with unconsciously held muscle tension , click here.
2. What makes sense for your schedule?
3. What do you want to budget for bodywork?
Do you consider massage therapy to be part of your health and wellness program or is it purely for relaxation? There is no wrong answer, but understanding the value of massage to you will help you feel clear about how often to receive the work.
Here’s a rule of thumb I suggest:
Once/month or every two months
Come once a month or every two months if you’re generally content with how you manage your mental and physical stress level, if you feel you’ve got physical muscle tension and/or pain under control, and you are coming for massage purely for relaxation.
Once/month
If you are generally managing well, but find yourself stressed with muscular tension a few weeks after your last massage, then schedule a monthly session. Are you a runner, cyclist, or have a regular work out or yoga practice? Do you use your body regularly and feel fairly “well-oiled,” but need a “reset” every once in awhile, then once/month is for you.
If you’re pregnant, then I recommend scheduling one 60-minute massage/month until around the 30th week, and then once every two weeks until you deliver. And remember to schedule your partner, who may be beginning to feel the pressure about this huge life transition as well!
More frequent and then taper off to once/month
More frequent sessions may be better for you at first if you have a demanding or stressful job or life, and this stress is manifesting as jaw, neck, shoulder, or back tension or pain; if you have migraines; if you’re recovering from an injury; if you’ve had chronic muscle pain for more than 3-6 months; if you have sciatica; and so on. If you are living with any kind of pain or discomfort, I suggest scheduling more frequent sessions for the first couple of months, and then taper them off to once/month.
If you’re in this category and are dealing with chronic pain, I suggest considering a more lasting approach that works with the root cause of the issue. This method is called The Feldenkrais Method®. You can learn more about Feldenkrais® here.
The length of time it takes to train your tissue into a new pattern depends, of course, on several variables, including how long you’ve been suffering with the tension or pain, how frequently you are able to receive massage at first, whether you’re able to practice certain techniques at home, and whether adjustments can be made to influences that caused the patterns to begin with (for example, not slouching at your desk or finding the right size pillow for your neck at night).
If this resonates with you, and you are interested in making significant changes in your body, then let’s have a discussion about partnering together and coming up with a plan that works for your schedule and budget to gently train your tissue into a new pattern and release existing tension so that your daily experience in your body is one of ease and mobility. Schedule a FREE 15-minute phone or video consultation or email me here.
Prenatal Massage: The Benefits of Massage Therapy During Pregnancy
Most women will agree that there’s nothing more relaxing and provides more relief during pregnancy than a prenatal massage. Besides the obvious relaxation benefits, there are many physiological, mental and emotional benefits as well.
Most women will agree that there’s nothing more relaxing and provides more relief during pregnancy than a prenatal massage. Besides the obvious relaxation benefits, there are many physiological, mental and emotional benefits as well.
During pregnancy, a woman’s body undergoes numerous changes in a short amount of time, which can sometimes cause pain or discomfort. Massage is a wonderful way to alleviate this discomfort, while promoting a sense of well-being.
At Restore with Awareness, we utilize a comfortable and secure side-lying position where the new mother is completely supported by pillows, keeping her top hip, knee and ankle on the same level to avoid pulling on the sacroiliac joint, and to maximize blood and lymph circulation. Gentle Swedish, deep tissue in the gluteal area, range of motion and gentle stretching, abdominal massage (after the first trimester), acupressure, reflexology techniques, as well as craniosacral therapy are integrated into the treatment.
Some of the techniques we use include:
Gentle range-of-motion and stretching movements to relieve pressure through neck, shoulders, rib cage, lower back and hips, and to promote greater strength flexibility and balance
Integrated deep tissue work in the hip and gluteal area to help alleviate chronic lower back and hip pain and sciatic pain
Abdominal massage for round ligament pain, to support digestion, increased circulation to the placenta and baby and increase awareness of the baby. The baby will feel and benefit from the massage
Lymph drainage strokes to reduce pregnancy induced edema
Craniosacral Therapy for physical/psychological/emotional/spiritual centering
Acupressure and reflexology techniques shown to be effective in treating many common pregnancy related complaints
Besides relaxation, tension release and increased circulation, prenatal massage can help to improve digestion. It helps reduce swelling and it can alleviate the stress on weight-bearing joints, like the knees, which are impacted by the extra weight of a growing baby. There are also studies that have been done that indicate that regular and routine massages may lead to a decreased labor time.
Some other benefits of Prenatal massage include:
Helps the new mother prioritize a self care practice, which will benefit both mom and baby both during the pregnancy after the birth
Helps control blood pressure
Strengthens the immune system
Directly affects the sympathetic and parasympathetic nervous system, reducing stress and its consequences for mother and baby
Helps mother and baby bond through relaxation and breathing
Alleviates anxiety and depression
Strengthens muscles in preparation for labor and delivery
Allows for deeper breathing and a better night's sleep
Helps keep skin supple to help prevent stretch marks
Maintains body posture and balance
Enhances self image
Reduces postpartum depression
*As with all treatments during pregnancy, we recommend that each new mother checks with her health care provider before receiving massage, especially in the first trimester, or if her pregnancy is considered “high risk.”
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How to Choose the Best Massage Style for You
I offer three types of massages: Table, Thai and Prenatal. Prenatal massage speaks for itself, but here are descriptions, guidelines and benefits to help you decide whether to schedule a Table or Thai session.
I offer three types of massages: Therapeutic, Table Thai and Prenatal. Prenatal massage speaks for itself, but here are descriptions, guidelines and benefits to help you decide whether to schedule a Therapeutic or Table Thai session.
Therapeutic Massage
Description:
Done on a massage table.
Tailored to each client’s specific needs.
Combination of different styles and techniques (including some Thai stretches, muscle compression, Swedish (what most people think of as a traditional massage), myofascial (working with the fascia), trigger point therapy, range of motion (movement), reflexology, and craniosacral therapy.
Book this style if:
you have specific issues you’d like me to work with therapeutically -- for example: lower back, neck, or shoulder discomfort, “knots”
you just want to get on the table and relax and restore
you can’t go wrong with this option!
Benefits:
People report feeling rejuvenated, restored, relaxed, looser, and relieved significantly of discomfort.
Table Thai Massage
Description:
Done on a treatment table.
You wear either yoga clothes or something stretchy or loose.
This method incorporates compression of your muscles and stretching your limbs and joints Thai massage is often referred as “Lazy man’s yoga!”
Book this style if:
You have a few knots here and there, but generally want to feel looser and relaxed.
You have tight legs, tight hips, tight back
You work out a lot, don’t work out at all, sit at a desk all day, or are simply curious about it!
Benefits:
People report feeling completely relaxed and restored, and much looser than when they came in.
The Feldenkrais Method®
I would be remiss if I didn’t mention that, for those who have chronic pain such as jaw, neck, shoulders, back or pelvic/hip pain, you may be best served by receiving a bodywork method called The Feldenkrais Method®. This is a somatic method that works with the wisdom of the nervous system. It works with the root of the chronic condition and the results are more permanent than a massage, whose benefits only lasts for a few days at most. To learn more about how The Feldenkrais Method® works, click here.
Whichever bodywork modality you decide is right for you, your self care routine will reduce your stress, increase your strength and productivity, increase your self esteem and boost your immunity. To read more about how to identify the best self care practices and routine for you, click here.
When practiced regularly, self care practices can help boost your immune system, reduce your stress, increase strength and/or productivity, and increase your self esteem.
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My Top 9 Tips to Make the Most of Your Massage
People often worry about basic things like how much of their clothing to remove, or what happens if they get thirsty during a session. Here are some quick answers to the most basic questions that so many people want to know.
The most important thing to remember about receiving a massage is that this time is your time -- time carved out of your busy day for you.
People often worry about basic things like how much of their clothing to remove, or what happens if they get thirsty during a session. Here are some quick answers to the most basic questions that so many people want to know:
1. Clothing
If you’re having a therapeutic massage, your therapist will likely instruct you to remove your clothing to the “degree that you feel comfortable.” This means you get to decide what you leave on and what you take off and the therapist will work around whatever you decide. If you are more comfortable leaving on your panties or briefs, then do so. Having said this, it makes sense to give the therapist access to the areas you want her to work on. For example, if you want a back massage, take off your shirt. If you have sore hamstrings, give your therapist access. The therapist will either leave the room or provide you with privacy while you undress and dress afterwards. She will maintain your modesty at all times during the massage with draping, and only uncover the part of the body she is working on. The bottom line is: this is your time and you get to choose.
For a Thai Table massage, you will be fully clothed in loose, comfortable or stretchy clothing. To learn more about the different styles of massage and other bodywork offered at Restore with Awareness, click here.
2. Eating
The best rule of thumb around eating is basically the same as when you work out or take a yoga class: allow your body enough time to digest. I recommend you have your last meal or snack approx. 2 hours prior to your massage, if possible.
3. Talking
This is your hour to use as you like. It’s up to you if you’d like to talk to the therapist, but it’s not necessary. Feel free to close your eyes and relax, which is what most people do.
Be sure to speak up if the room is too hot or cold, you experience pain, you have any questions related to the massage, or there’s anything you forgot to mention during the consultation. Remember to give feedback for pressure, speed, or anything you like or dislike.
4. Water
We all know it’s always good to be well-hydrated, but if know you’re a bit behind in your water intake, ask your therapist for a glass of water before your massage. In addition, you can ask for water anytime during your massage. And of course, stay well-hydrated after your massage in order to assist your body in flushing out toxins that have been released during your massage.
5. Bathroom
It’s a good habit to use the bathroom before your massage. If you find you need to use it during your massage, rather than lay there feeling uncomfortable and tense, let your therapist know and she will give you privacy to wrap in a sheet to take a quick break. This is your time to take care of yourself -- there’s really no point in feeling uncomfortable.
6. Tissue
It is very common for people to drool when then fall asleep or their sinuses drain when they’re face-down on the table. If you need a tissue, don’t hesitate to ask your therapist.
7. Breathing
It’s important to breathe normally during the massage. Breathing helps facilitate relaxation. People often stop or limit their breathing when they feel anxious or a sensitive area is massaged.
8. Tipping
The rule of thumb is if you are receiving a massage in a spa or hotel, a 20% gratuity is standard. In a medical or clinical setting, it is not expected, but appreciated. In a home practice, it is your decision. You can always show your appreciation by referring friends, family and co-workers to your therapist or by providing a Yelp or Google review.
9. Frequency
Be prepared to schedule several massage sessions. Massage has its greatest benefits over time. The therapeutic effects of massage are cumulative, so the more often you get a massage, the better you will feel and the more quickly your body will respond. From one session to the next, relaxation deepens as the chronic patterns of stress in the body are affected and released. If you’re getting massage to address chronic muscular tension or recovery from a soft tissue injury, more than one session is usually needed. If you’re still unsure how often to get bodywork, consult with your therapist. To learn more about how to decide on the frequency of your massages based on your physical concerns and lifestyle, click here.
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How to Balance Your Nervous System with Biodynamic Craniosacral Therapy
Biodynamic Craniosacral Therapy is a gentle, non-invasive hands-on treatment for the whole body where the practitioner listens to the system through her hands for any patterns of inertia or congestion.
You can get a massage for your body, but can you get a massage for your nervous system?
Biodynamic Craniosacral Therapy is a gentle, non-invasive hands-on treatment for the whole body where the practitioner listens to the system through her hands for any patterns of inertia or congestion. The treatment is focused on supporting the health of the whole being, in particular the nervous system -- that system of the body that dictates all the functioning.
CST helps to relieve stress, tension and physical discomfort and brings the body back into balance. It supports the body’s innate ability to balance, restore and heal itself, as well as reduce stress. During or after a treatment, clients report feelings of calmness and often increased energy, with renewed clarity of mind and a feeling of well-being.
This type of therapy can stand by itself, but I love how it works alongside massage, which has it’s own set of physical, mental and emotional benefits. And because it is so gentle and non-invasive, crasniosacral therapy is suitable for everyone, including pregnant mothers and newborns. In fact, many midwives and doctors recommend craniosacral therapy during pregnancy because it calms the nervous system of both mother and child. When Mom's system is soothed and balanced during pregnancy, baby gains huge benefits.
Craniosacral therapy with massage is like receiving a massage on the inside and out!
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