Healing a community, through a community of healing
My grade school counselor taught me all about the usual things like taking a few deep breaths, naming and claiming my feelings, bubble baths, and taking walks.
My drama teacher taught me about journaling, meditation, and surprisingly- a little about lymphatic drainage and self massage. My coaches taught me to set and exceed goals (personal records -because comparison is the thief of joy), and most importantly, they instilled in me a love for movement! My first "job" ever was in an internship program for at risk youth; as clinical assistant at a local children's medical center. I loved working alongside speech pathologists and Occupational Therapists; as I got to witness the children adapt, learn, and play their way to their stronger and healthier selves. What a beautiful example of resilience!
I would be remiss to not mention my loving grandparents NEVER did they miss a chance to offer a hug, hold my hand, and be present in my pain- whether it be memories of my abuse or the suffering of adolescence. They were a guiding source of love and taught me that touch could heal in spite of pain.
I have served Everett both as a professional, and as a volunteer for much of my career now. Sadly, I have witnessed first hand the human cost of the opioid crisis we face. I take my role in natural and holistic pain management very seriously. Massage has empowered me to witness the power of touch, and bring hope and comfort to people in their pain and suffering. Now I get to help heal our community alongside like minded professionals in the functional medicine community.
Together, we a healing a community, through a community of healing!
The Difference Between Deep Tissue and Swedish Massage
Swedish Massage:
Swedish massage, also known as classic massage, is one of the most widely practiced massage techniques globally. Developed in the 19th century by Swedish physician Per Henrik Ling, this form of massage focuses on promoting relaxation, reducing stress, and enhancing overall well-being.
Key features of Swedish massage:
a. Gentle and flowing strokes: Swedish massage incorporates various strokes, such as effleurage (long gliding strokes), petrissage (kneading), tapotement (rhythmic tapping), friction, and vibration. These movements work to improve blood circulation, ease tension, and induce a sense of calm.
b. Light to moderate pressure: The pressure applied during a Swedish massage is generally lighter compared to deep tissue massage. It ensures a soothing experience, ideal for individuals looking for relaxation and relief from mild muscle tension.
c. Full-body treatment: Swedish massage typically covers the entire body, including the back, neck, arms, legs, and feet. It aims to provide a holistic sense of relaxation and rejuvenation.
Benefits of Swedish massage:
Stress reduction and relaxation
Improved blood circulation
Enhanced flexibility and range of motion
Alleviation of minor muscle aches and soreness
Enhanced immune system response
Reduced anxiety and improved mental well-being
Swedish massage, also known as classic massage, is one of the most widely practiced massage techniques globally. Developed in the 19th century by Swedish physician Per Henrik Ling, this form of massage focuses on promoting relaxation, reducing stress, and enhancing overall well-being.
Swedish Massage
a. Gentle and flowing strokes: Swedish massage incorporates various strokes, such as effleurage (long gliding strokes), petrissage (kneading), tapotement (rhythmic tapping), friction, and vibration. These movements work to improve blood circulation, ease tension, and induce a sense of calm.
b. Light to moderate pressure: The pressure applied during a Swedish massage is generally lighter compared to deep tissue massage. It ensures a soothing experience, ideal for individuals looking for relaxation and relief from mild muscle tension.
c. Full-body treatment: Swedish massage typically covers the entire body, including the back, neck, arms, legs, and feet. It aims to provide a holistic sense of relaxation and rejuvenation.
Key features of Swedish massage
• Stress reduction and relaxation
• Improved blood circulation
• Enhanced flexibility and range of motion
• Alleviation of minor muscle aches and soreness
• Enhanced immune system response
• Reduced anxiety and improved mental well-being
Benefits of Swedish massage
On the other hand, deep tissue massage focuses on addressing specific muscle knots, chronic pain, and tension. This technique employs more intense pressure and targets the deeper layers of muscles and connective tissues to release knots and adhesions.
Deep Tissue Massage
Firm and targeted pressure: Deep tissue massage involves slow, deliberate strokes that apply concentrated pressure to specific areas of tension. The therapist may use their knuckles, elbows, forearms, or thumbs to reach deeper muscle layers.
Pain relief and muscle rehabilitation: Deep tissue massage is especially beneficial for individuals experiencing chronic pain, muscular injuries, or postural imbalances. By mobilizing adhesions and scar tissue, this massage helps restore proper muscle function and range of motion.
Focus on problem areas: Unlike Swedish massage's full-body approach, deep tissue massage typically concentrates on the areas that require attention, such as the neck, shoulders, lower back, and legs.
Key features of deep tissue massage
• Relief from chronic pain and muscle tension
• Increased flexibility and mobility
• Improved posture and body alignment
• Enhanced sports performance and muscle recovery
• Rehabilitation after injuries or surgeries
Benefits of deep tissue massage
Before booking a massage, it's essential to communicate your specific concerns and preferences with the therapist. A skilled practitioner will tailor the massage to address your individual needs, ensuring you leave the session feeling rejuvenated and revitalized.
Post-Massage Care: Nurturing Your Well-Being
Water is the unsung hero of post-massage recovery. Hydration is key to flushing out toxins released during the massage, enhancing circulation, and promoting overall healing. Aim to drink plenty of water post-massage to maximize the benefits and keep your body in a state of balance.
Hydration: Nourish Your Body, Refresh Your Soul
After a massage, gentle movement, like a leisurely walk or light stretching, can work wonders. It helps maintain the relaxed state achieved during the massage, prevents muscle stiffness, and encourages the body to integrate the therapeutic effects more efficiently. Think of it as nurturing the newfound flexibility and mobility gifted by the massage.
Gentle Movement: Embrace the Flow
Your body has just undergone a rejuvenating experience. Supporting it means avoiding toxins that might counteract the positive effects. Consider abstaining from alcohol, nicotine, and excessive caffeine post-massage. This period is an opportunity for your body to recalibrate and thrive.
Avoid Toxins: Cherish Your Body’s Reset
Quality sleep is a potent catalyst for the healing process. After a massage, your body is in a state of relaxation and readiness for deep rest. Make it a point to prioritize sleep – it’s where your body does its best work in repairing and rejuvenating tissues.
Prioritize Sleep: Let Your Body Heal
The true magic of massage often reveals itself over multiple sessions. Each session builds upon the last, unraveling layers of tension and stress. Scheduling regular massage appointments not only maintains the benefits but also prevents issues from resurfacing, allowing you to experience profound and lasting improvements in your well-being.
Follow-Up Sessions: Consistency is Key
Take a moment to envision a life where stress melts away, where your body feels agile, and your mind is at peace. That vision is within reach, and it starts with a simple act: scheduling a massage today.
The Time to Nurture Yourself is Now
In the grand tapestry of life, self-care is a thread that weaves everything together. Embrace it, cherish it, and watch how it transforms your world.
Your journey to wellness begins with one step – schedule your massage today.
If you look back over your lifetime, you’ve slowly formed the eating habits that have gotten you where you are today. These habits aren’t going to magically change overnight. Ease into these new habits slowly to keep from yo-yo dieting and so you’ll get better results long term. Slowly cut out the foods that you know aren’t a part of the healthy lifestyle you desire, and one-by-one add in more healthy alternatives.
Slow and steady wins the race
So many people try and fail at healthy eating because they’re focused on all the foods they can’t have instead of all the new foods they’re introducing. Knowing that a favorite food is on the no list can leave many feeling deprived, making the habit changes even more difficult to stick to. Look at all the new foods, recipes, and flavors you get to explore, expanding your diet to find healthier things you really enjoy. You’ll probably find several things you love that you had never tried before, and new, healthier ways to fix some of your staples that really do taste amazing. For example, a simple substitution of whole wheat or protein-based pasta for white can make your spaghetti night a little healthier without changing the overall flavors significantly.
Change your focus
With thousands of recipes at your fingertips online, there is most definitely a way to make healthy eating tasty. Websites and apps like Pinterest and All Recipes are overflowing with healthier versions of some of your favorites as well as completely new things to try. They also allow you to save and organize all of your favorite recipes for easy access, so when you find something that you really enjoy, you’ll have the recipe handy anytime.
Try new recipes
When you’re transitioning into healthy eating, the last thing you need is temptation staring you in the face at every turn. While it may be difficult, if you’re the only one in the family attempting to eat healthier, don’t purchase foods that can cause you to go off track. Have a discussion with your family as to why there will no longer be chocolate or pastries around, and set rules and boundaries around what’s to be bought. Leave a big bowl of fruit out on the counter and yogurt and veggie snacks at the front of the refrigerator. Keeping those healthier snack options at the ready can keep you from going off track.
Remove temptation
You may be used to mindless snacking, more so out of boredom than true hunger. So before you grab a snack, even if it’s healthy, ask yourself “am I really hungry?” Drink a glass of water and check in with yourself again to see if you’re truly hungry. If the answer is yes, grab that healthy snack. It’s just important that you start to recognize whether your hunger is true or if it’s just a feeling you get out of boredom or daily habit.
Listen to your body
The key to any long-term diet change is balance. While you want to make sure you’ve successfully changed your eating habits to prevent relapse, so to speak, it’s important you allow yourself balance. If you’ve watched your food all day and eaten healthy veggies, fruits, and kept within your calorie range a few squares of dark chocolate at the end of the day are well earned. The same goes for a meal or dessert once a week of some guilty pleasure. That doesn’t necessarily mean every day, but within reason. If you’ve maintained your healthy food choices throughout the week and would like to go on a date night with your partner and splurge a little, allow yourself that. Keep in mind, you don’t want to go to one extreme or the other. Ask yourself first, will this ruin all the work I’ve put into this, or will it trigger poor patterns again. If the answer if no, go ahead and allow yourself that treat.
It’s all about balance