Thoughts, Tips for Health, Benefits of Mindful Living
When thinking about the general benefits of massage therapy—such as reduced muscle tension, improved circulation and relaxation—understanding how massage can be an integral component of a client’s rehabilitation process isn’t difficult. “When you incorporate massage in recovery or rehabilitation, we are retraining and reengaging muscle memory, as well as the neurological pathways, to help the body heal properly from injury, surgery or trauma,” says Ashia Walker, owner and massage therapist at Reformation Massage & Bodywork. More recently, massage therapy that is focused on rehabilitative outcomes has expanded from largely athletes and surgical patients—although these clients are still the majority—to include stroke patients, preterm infants and clients who have been paralyzed due to traumatic injury. Many recent studies provide some evidence that suggests adding massage therapy to an individual’s rehabilitation plan can help improve outcomes. “The body is one machine with many different parts,” Walker says. “When a machine breaks down you need different tools to repair it. The approach for rehabilitation should be thought of in the same way. If everyone collaborates together, each specialist plays a part in the client’s total recovery.” Massage for Athletics and RecoveryOne of the most common ways massage therapy is used to help with rehabilitation is sports massage. Typically, sports massage targets specific muscles or groups of muscles and is meant to help athletes recover from exertion, prevent injury and increase flexibility.
A 2022 study1 explored the effects of massage and cold-water immersion....... Click AMTA link below to continue the article with more info on pre-term infants and stroke patient rehabilitation
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![]() Hello, beautiful souls! This is Calista, your trusty massage therapist, wellness guide, and purveyor of all things relaxation and rejuvenation. Today, I want to delve into an aspect of self-care that sometimes gets overlooked amid our busy lives: detoxification. What does it mean to detox your body and mind? Why is it important? And how does massage therapy play a role? Detoxification is all about cleansing our systems, both physically and mentally. It's about taking time to purge the toxins, negative thoughts, and burdensome stressors that have accumulated in our lives. It's a holistic way to rejuvenate and reset ourselves, aiming for a healthier and happier version of ourselves. So, let's explore the secrets to effective detoxification. Step 1: Physical Detoxification The process of physical detoxification is vital for maintaining our health. It's about supporting our body's natural detox mechanisms, which include organs like the liver, kidneys, lungs, skin, and even our digestive system. There are numerous ways to assist our bodies in this process. A balanced, nutritious diet full of antioxidant-rich fruits and vegetables, whole grains, lean proteins, and plenty of water can do wonders. Regular physical exercise, adequate sleep, and limiting exposure to harmful substances, like excessive alcohol or processed foods, are also crucial. Step 2: Mental Detoxification As much as our bodies need to detox, our minds need it too. Stress, anxiety, and negative thoughts are the mental toxins that weigh us down. Mental detoxification involves conscious efforts to manage and alleviate these stressors. Practices like meditation, yoga, journaling, or therapy can help manage stress and promote mental health. Allocating time for these activities in our daily routine is a powerful way of showing self-love and self-care. Now, let's explore how massage therapy fits into the detoxification puzzle. As a massage therapist, I have seen the transformative power of therapeutic touch on countless occasions. Massage therapy is an excellent way to support the body's natural detoxification processes. By stimulating the circulatory and lymphatic systems, massage aids in the removal of waste and toxins from the body. It encourages blood flow and lymphatic drainage, leading to improved overall health. And, of course, it's incredibly relaxing and soothing for the mind and body alike, making it an integral part of mental detoxification as well. While massage therapy should never replace medical advice or treatment, it's a valuable addition to any detox plan. In fact, I would argue that it's the perfect complement, helping to bridge the gap between physical and mental detoxification. Incorporating massage into your wellness routine can have profound effects. Massage can help relieve stress, ease muscle tension, and stimulate the body's detoxifying processes. It's a holistic therapy that promotes overall well-being, and that's why it's so central to the detoxification journey. The beauty of detoxification is that it's all about you. It's about taking care of yourself, mind, body, and soul. So whether you're kickstarting a new health journey or looking to support your ongoing wellness journey, consider incorporating a detoxification routine into your life. Feel free to reach out to me at 435-764-2603 to discuss how massage therapy can aid in your detoxification journey. I'm here to provide guidance, support, and of course, a blissful, rejuvenating massage therapy experience. Remember, wellness is not a destination, but a journey, and every step you take brings you closer to a healthier and happier version of yourself. Happy detoxing! With love and wellness, Calista 8/9/2023 0 Comments Emotional Awareness: A Lifeline for Single Mothers Navigating Behavioral Issues and Mental Disabilities![]() As a woman, a mother, and a massage therapist, I understand the immense pressures and challenges you might face daily. We find ourselves juggling the role of a provider, caretaker, therapist, teacher, and, at times, the referee, particularly when raising children with behavioral issues or mental disabilities. It can be a tumultuous journey, but through it all, the importance of emotional awareness becomes crystal clear. It’s a tool of immense value that helps us not just survive, but thrive. Understanding Emotional Awareness Emotional awareness involves recognizing, understanding, and accepting your feelings. It is about acknowledging your emotions without judgment and using that understanding to guide your actions. It's a skill that single mothers, more than anyone, need to master. Here's why: 1. Cultivating Patience Raising a child with behavioral issues or mental disabilities often requires a well of patience deeper than the Mariana Trench. Emotional awareness helps us refill that well. When we acknowledge our feelings of frustration or despair, we can address them directly, rather than letting them simmer beneath the surface, ready to boil over. 2. Enhancing Communication Children with behavioral issues or mental disabilities may struggle with expressing themselves. As their mother, understanding your own emotional state can make you more receptive to non-verbal cues from your child, facilitating more effective communication. 3. Self-Care and Preservation As the saying goes, you can't pour from an empty cup. Emotional awareness allows us to recognize when our emotional reserves are running low. It's a signal that it's time to recharge, whether that's through a quiet cup of coffee, a session of yoga, or an hour with a good book. 4. Building Resilience Understanding our emotions can help us manage them better, building resilience over time. This resilience helps us navigate the high tides and storms that come with raising a child with behavioral issues or mental disabilities. The Soothing Role of MassageYou might wonder, how does massage fit into this picture? As a massage therapist, I've seen firsthand the incredible benefits of massage for both children and their caregivers. For children, particularly those with behavioral issues or mental disabilities, massage can provide a much-needed sense of calm and security. It can help alleviate anxiety, improve sleep, and enhance their overall sense of well-being. It's also a non-verbal method of communication that can strengthen the bond between you and your child. However, it's just as crucial for us, the caregivers. Regular massages can alleviate physical tension and stress, improve sleep quality, and provide a quiet space for reflection and emotional processing. Emotional awareness and regular self-care, such as massage therapy, are vital tools for single mothers navigating the demands of raising children with behavioral issues and mental disabilities. As you travel this path, remember that it's okay to feel overwhelmed. It's okay to ask for help. And it's absolutely okay to take time for yourself. We are women, we are mothers, and we are stronger than we often realize. Embrace the journey, honor your emotions, and remember to take care of yourself along the way. After all, your well-being is the foundation upon which your child's happiness is built. For any queries, discussions, or advice, I am only a message away. Please don't hesitate to reach out. As a mother and a massage therapist, I am here to support you in this journey. Remember, it takes a village to raise a child, and I am part of your village. Text me at 435-764-2603 to set up a time to chat about the health benefits of massage and emotional intelligence. Your friend, Calista ![]() In the midst of our fast-paced and technology-driven lives, finding methods to alleviate stress has become more critical than ever. Two simple yet remarkably effective practices to help manage stress are proper breathing techniques and massage therapy. This post will primarily focus on breathing techniques, which can be integrated effortlessly into your daily routine, while also giving a brief introduction to the benefits of massage therapy. The Breath of LifeBreathing, an autonomic process that keeps us alive, can also be harnessed consciously to wield a significant impact on our mental well-being. Mindful, controlled breathing can reduce stress, improve cognitive function, and foster emotional resilience. Let's delve into a few techniques you can employ to leverage the power of breath: 1. Diaphragmatic Breathing Diaphragmatic breathing, or "belly breathing," involves drawing deep breaths that fully engage your diaphragm, rather than shallow breaths that only use the upper chest. This type of breathing can slow your heartbeat, lower or stabilize blood pressure, and foster a sense of calmness.
Box breathing, also known as four-square breathing, is a simple technique that you can perform anytime, anywhere to help manage stress.
Developed by Dr. Andrew Weil, the 4-7-8 breathing technique is a powerful method for rapid stress relief.
The Healing Power of Touch: A Primer on Massage TherapyTransitioning from the world of breathing techniques, let's touch upon the benefits of massage therapy. It is an age-old practice designed to promote relaxation, alleviate pain, and enhance overall well-being. Massage therapy works on various levels to help alleviate stress. It can reduce muscle tension, enhance circulation, stimulate lymphatic drainage to eliminate toxins, and promote a sense of overall relaxation and well-being. The application of different techniques such as kneading, stroking, and pressure to the muscles prompts a relaxation response. This response lowers heart rate, respiration rate, and blood pressure while boosting mood and relaxation by triggering the release of serotonin and dopamine. To maximize the benefits of massage therapy, combine it with proper breathing techniques. During your massage session, use the breathing techniques mentioned above to help your body relax and to deepen the therapeutic effects of the massage. To wrap up, both proper breathing techniques and massage therapy offer simple and effective ways to manage and reduce stress. Learning to leverage the power of breath and touch can offer profound benefits, fostering a greater sense of calm, balance, and well-being in our lives. If you're interested in further exploring these techniques or seeking professional guidance, feel free to reach out. You can get in touch with me via text at 435-764-2603. Let's embark on the journey towards stress-free living together! Your friend, Calista ![]() A crisp morning on the golf course, the sun beginning to peak over the horizon, your club swishing lightly through the air as you take your practice swings - there's nothing quite like the magic of golf. For many, the game of golf is a delicate fusion of power, precision, and art. And beneath it all lies a foundation as critical as the club you hold: your body. More specifically, your body’s flexibility, mobility, and strength. And this is where massage and stretching come in to play. Golf, unlike many other sports, requires a unique combination of explosive power and acute precision, all guided by the complex coordination of your body. Consequently, optimal performance relies heavily on maintaining excellent physical conditioning. Think about it: a full golf swing engages multiple muscle groups in your body, from your lower back, glutes, and hips, all the way up to your neck, shoulders, and forearms. This chain of movements, known as the "kinetic chain," needs to be well-oiled and perfectly synchronized to generate the ideal golf swing. One golfer who knows the importance of body conditioning is PGA Champion Rory McIlroy. In an interview, McIlroy highlighted his regular use of massage and stretching to keep his muscles loose and flexible. He stated, "If you want to consistently perform at a high level, you need to take care of your body. I prioritize regular deep tissue massages and stretching routines to prevent injury and to maintain mobility and flexibility." So, how exactly does massage therapy aid your golf swing?
Stretching complements massage therapy in several ways:
JDC Golfers stay fit with massage therapy 6 Reasons golfers need massage Remember, golf isn't just a game played with clubs and balls; it's a game played with the body and mind. So, take care of them, and they'll take care of your score. Happy swinging! If you are interested in helping your T time text me at 435-764-2603 In health and wellness, Calista 7/27/2023 0 Comments Efficacy of Stretching on Range of Motion in the Cervical and Craniocervical Region: A Comprehensive ReviewThe post elucidates on the topic of stretching and its consequential impact on the range of motion (ROM) specifically in the cervical and craniocervical regions. Drawing upon the latest empirical evidence and theoretical frameworks, this review aims to provide an in-depth exploration of the functional, structural, and physiological implications of stretching on head and neck mobility.
Stretching is a core component of physical therapy and wellness regimens, designed to augment muscular flexibility and improve the range of motion (ROM). The ROM, delineated as the full movement potential of a joint, is integral to the functional capacity of the cervical and craniocervical regions. This study delves into the intricate interplay between stretching and ROM in these regions, unearthing the scientific principles that govern this association. Biomechanics of the Cervical and Craniocervical Regions The craniocervical region, or the anatomical transition zone between the skull and neck, in concert with the broader cervical region, are a complex ensemble of muscles, ligaments, vertebrae, and nerves. Optimal functionality necessitates a harmonious balance between strength, flexibility, and coordination. Stretching interventions are pivotal in maintaining this balance, serving to deter musculoskeletal disorders while preserving the ROM. Impact of Stretching on Range of Motion A growing body of evidence suggests that regular and methodical stretching exercises can substantially enhance ROM in the cervical and craniocervical regions. Stretching induces plastic deformation in the collagen fibers of tendons and ligaments, thereby increasing their length and improving joint mobility. Concurrently, stretching also instigates viscoelastic and neurophysiological responses, which collectively contribute to enhanced flexibility and ROM. Contemporary Stretching Techniques for the Cervical and Craniocervical Regions Techniques such as static stretching, dynamic stretching, proprioceptive neuromuscular facilitation (PNF), and ballistic stretching have been proven effective in improving ROM. Each technique varies in terms of execution, intensity, duration, and frequency, necessitating individualized therapeutic strategies to accommodate patient-specific needs and constraints. In conclusion, stretching serves as a potent modulator of ROM in the cervical and craniocervical regions. A scientific understanding of the biomechanics of these regions and the physiological underpinnings of stretching exercises is imperative for devising efficacious therapeutic strategies. Future research should strive to unravel the differential impacts of various stretching techniques on ROM, thereby fostering personalized and evidence-based approaches to physical therapy. If seeking a consultation or massage therapy session, contact me (Calista) directly at 435-764-2603. Disclaimer: Please be advised that this article does not serve as a substitute for professional medical advice. Always consult a healthcare professional before embarking on a new exercise regimen. ![]() There was a silent hush in the arena as the clock ticked down to the Olympics final. All eyes were on Michael Phelps, the most decorated Olympian of all time. As he stood at the edge of the pool, the casual observer might have believed he was merely preparing for another swim. However, those more familiar with his routine recognized the intricate series of stretching exercises he was engaging in. Phelps was carefully extending his arms wide and executing a full arcing motion that was much more than just a pre-swim ritual. It was a testament to the significance of range of motion (ROM) in reaching the pinnacle of physical excellence. Indeed, his warm-up routine is one of the many keys to his unprecedented success. By enhancing his flexibility through these exercises, Phelps has been able to master the dolphin kick, a technique that sets him apart from many competitors. This example illustrates the sheer transformative potential of ROM exercises, taking them beyond mere maintenance routines to crucial elements in the pursuit of peak physical performance. The wise words of Thomas Jefferson come to mind, "Do you want to know who you are? Don't ask. Act! Action will delineate and define you." And certainly, when it comes to understanding and improving our physical selves, one of the most crucial actions we can undertake is enhancing our range of motion. You might be wondering, what exactly is range of motion? Why is it so important? And how can you improve it? Let's explore these questions together. Range of motion refers to the full movement potential of a joint, usually its range of flexion and extension. For example, how high you can lift your arm above your head or how far you can bend your knee. It is an integral part of almost every movement we make. So why is range of motion so important? Well, a healthy ROM keeps our bodies functioning optimally. It enables us to perform everyday activities with ease and, crucially, reduces the risk of injury. When our ROM is limited, it can lead to muscle imbalances, incorrect movement patterns, and ultimately, injury. Improving your ROM can be achieved through a variety of exercises and activities. Here are five examples of range of motion activities that are both fun and effective: Be sure to click on the links to watch the videos!
Range of motion exercises are a preventative measure to ensure we maintain our bodies' flexibility, mobility, and overall health. Though they might appear straightforward, these exercises are powerful tools that can significantly enhance our physical wellbeing. Remember, our bodies are incredible machines, but it is up to us to ensure they're well-maintained and functioning optimally. By incorporating range of motion activities for just 5 minutes into our daily routines for 30 days, it becomes a habit and we're not just investing in our health—we're laying the foundation for a more vibrant, active life. It's time to explore your potential, so let's get moving! For several years I have undertaken a comprehensive study in the field of sports massage, encompassing detailed knowledge of myofascial manipulation, neuromuscular therapy, and proprioceptive neuromuscular facilitation (PNF) stretching techniques. This exploration has given me a profound understanding of the biomechanics and kinesiology involved in muscle movement and joint mobility. If you are interested in Sports stretching to help you increase your abilities in whatever sport you play, there are many studies that talk about the benefits of Antagonistic Stretching for sports. If you are interested in improving your game, whatever it is let me help you! Shoot me a text to set up your appointment and I am happy to go through your goals and help you come up with a personalized stretching routine based on your needs! "Its always a good time to be healthy" Your friend and coach, Calista 435-764-2603 7/13/2023 0 Comments Unraveling the Parasympathetic Nervous System: Techniques for Achieving a Balanced Homeostasis.![]() In today's fast-paced and stress-inducing world, finding balance and achieving a state of relaxation is vital for our overall well-being. The parasympathetic nervous system (PNS) plays a crucial role in promoting relaxation, restoration, and healing within the body. As a licensed massage therapist and health enthusiast, understanding the PNS and learning techniques to transition from a sympathetic to a parasympathetic state is an invaluable skill. In this article, we will delve into the intricacies of the parasympathetic nervous system and explore various techniques, including craniosacral therapy, meditation, and the role of neuroplasticity in strengthening the PNS. Understanding the Parasympathetic Nervous System: The autonomic nervous system consists of two branches: the sympathetic nervous system (SNS) and the parasympathetic nervous system (PNS). While the SNS prepares the body for "fight or flight" responses, the PNS acts as the counterpart, responsible for calming the body and promoting relaxation. Activation of the PNS results in lowered heart rate, decreased blood pressure, improved digestion, enhanced immune function, and an overall reduction in stress levels. Watch an overview here: https://youtu.be/jaWrMYChc5A Meditation and its Impact on the Parasympathetic Nervous System: Meditation is a practice that involves training the mind to focus and redirect thoughts, resulting in a state of mental clarity and emotional calmness. When it comes to the PNS, meditation has a profound impact. Here's how: 1. PNS Activation: Regular meditation practice stimulates the PNS, leading to increased parasympathetic activity. This, in turn, promotes relaxation, reduces stress, and supports overall well-being. 2. Mind-Body Connection: Through meditation, individuals cultivate a stronger mind-body connection. By becoming more attuned to their bodily sensations, they can identify areas of tension and consciously release them, facilitating PNS activation. 3. Emotional Regulation: Meditation helps regulate emotions, reducing the negative impact of stress and anxiety on the body. By fostering emotional well-being, individuals can create an internal environment that supports PNS dominance. Neuroplasticity and Rewiring the Parasympathetic Response: Neuroplasticity refers to the brain's ability to reorganize and form new neural connections throughout life. This phenomenon plays a significant role in changing the body's homestasis and strengthening the parasympathetic nervous system. Here's how neuroplasticity can be harnessed: 1. Repetition and Practice: Consistent practice of relaxation techniques, including meditation and other PNS activation methods, can create new neural pathways that reinforce parasympathetic responses. Regular repetition helps train the brain to default to a relaxed state. 2. Mindfulness-Based Stress Reduction (MBSR): MBSR is an evidence-based program that combines mindfulness meditation, body awareness, and yoga to enhance PNS activity. By actively engaging in MBSR practices, individuals can rewire their brains to promote a more balanced autonomic nervous system. 3. Graded Exposure: Gradually exposing oneself to stressors while employing PNS activation techniques can help rewire the brain's response. By incrementally increasing the level of challenge, individuals can strengthen their parasympathetic response and reduce stress reactivity. Clink on the link below for things you can do to help increase your Neuroplasticity. Understanding the parasympathetic nervous system and its role in relaxation is paramount. As a licensed massage therapists and health enthusiast I work to be in this state and work to help your body achieve the same. By incorporating techniques like craniosacral therapy, meditation, and leveraging the power of neuroplasticity, you can achieve sympathetic-parasympathetic homeostasis. Through regular meditation practice and the cultivation of neuroplasticity, individuals can rewire their brains, strengthen the PNS, and create lasting changes in their overall well-being. Empowering individuals to activate their PNS response not only promotes relaxation during massage sessions but also equips them with lifelong skills to manage stress, enhance their overall health and well-being, and experience the profound benefits of the parasympathetic nervous system. ![]() Massage therapy is a powerful tool that can greatly contribute sports performance. As an athlete you often push your bodies to the limits, subjecting yourself to intense physical exertion and potential injuries. It's all in the name of the game but why limit your ability to play the game you love with injury? By incorporating regular massages, stretching routines, and body awareness practices into your training regimen, as an athlete you can improve you performance, prevent injuries, and maintain optimal body motion and range of motion. In this article, we will explore the importance of massage therapy for you the athlete, and how it can enhance you overall sports performance.
6/30/2023 0 Comments Cultivating Grounding and Balance: Tools and Techniques for Everyday Well-beingLet's dive into the wonderful world of grounding. It's not just for massage therapists, but for anyone looking to tap into the bountiful benefits of a life in balance with earth's energy. By incorporating simple grounding techniques and tools into our routines, we can boost our balance, enhance stability, and form a deep, personal connection with the earth. In this piece, we're going to explore grounding, take a look at the tools massage therapists swear by, and discuss how to seamlessly weave grounding into your daily life.
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Calista BurbankI am a single mom, student, teacher, massage therapist, lecturer, blogger, and friend. Archives
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