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Self-care is taking the time to do things that help you live well and improve both your physical health and mental health. Self-care can help you manage stress, lower your risk of illness, and increase your energy. While massage is a very important part of your self care routine, your therapist cannot do it alone. There are some very simple things you can do at home to prolong your massage benefits and elevate your self care routine. Click the images to learn more.
It’s no exaggeration to say that sleep is among the most powerful tools humans have at their disposal to improve their physical health. During sleep, the body undergoes critical repair processes that help fight illness, heal wounds, and recover from the stresses of day-to-day life. Adequate amounts of restful sleep have been convincingly tied to a healthier body (both inside and out), a better immune response, and a longer life. But most of us don't get a good, comfortable night's sleep. A major contributor to this is your pillow. It's incredibly difficult to find just the right pillow that fits all your wants and needs. But I found one!
The Pillow Cube is perfectly designed to fit the gap between your neck and shoulders. It's made from memory foam so it never goes flat, so no folding, bunching, or fluffing to get just the right thickness. I have been using the Pillow Cube for over a year now and it's still as perfect as the day it came out of the box. Personally, I am both a back and side sleeper, and the Pillow Cube works either way. You will never need another pillow!
Drinking enough water each day is crucial for many reasons: to regulate body temperature, keep joints lubricated, prevent infections, deliver nutrients to cells, and keep organs functioning properly. Being well-hydrated also improves sleep quality, cognition, and mood. We all know that your body is made up of 60% water, but do you know how much water your body actually needs? You need to drink at least half of your body weight in ounces every day. For example, a person who weighs 160 lbs needs at least 80 ounces of water every day! I know that can seem impossible for some people, but little by little, every day, you can work your way up to your daily goal. The first step is getting the RIGHT water bottle.
Water bottle trends and fads come and go, but I have always stuck with the tried and true, Nalgene bottle. Nalgene Sustain product line is made from Tritan Renew, 50% certified recycled content, is completely leak proof, made of virtually indestructible BPA-free Tritan, easy to clean and dishwasher safe on the top rack. It comes in so many fun colors, shapes and sizes. And the measurements on the side help you easily track how much water you're drinking. I have been using Nalgene since highschool and love them so much!
While getting a professional massage once a month is wonderful for your physical and mental health, Massage Therapists sometimes need your help. We can only do so much in the appointment time given, so we work the muscles that people use most often. But what about those tiny muscles that you don't think much about… like in your hands and feet. Your hands and feet do almost everything, all day long, every day… they never stop. So they need more care on a daily basis.
During massage school I learned about the MELT method for self care, and I fell in love. Just minutes a day, and a few little balls, can go so much good.
The MELT Method is a science-backed self-care technique that anyone can use to stay active, enhance performance, and get out (and stay out) of pain. Developed by manual therapist and exercise physiologist Sue Hitzmann, it uses specially designed hand and foot treatment balls and custom made soft rollers (along with your own body and breath) to calm the mind, tap into the autonomic regulators of the nervous system to boost control, and restore the supportive qualities of the connective tissue system to bring stability and balance back to the body. MELT had several easy to use products and free online videos to help you get started.
So, you've had a hard day… you hurt yourself, you're stiff, or your chronic pain is back, but you don't have a massage scheduled for several days… What do you do? Thermotherapy and cryotherapy (or heat and cold therapy) will be your best option. Cold therapy is typically recommended for pain that is associated with swelling and inflammation. It is most often useful for painful joints, including knees, shoulders, and elbows. Hot therapy, on the other hand, is best for areas that are affected by stiffness and tension—like sore or spasming muscles.
FIGHTECH hot and cold gel pack is perfect for both circumstances. FIGHTECH has designed this hot and cold compress gel ice pack to be flexible for optimal coverage. The 3-compartment shape helps target numerous muscle groups and joints at once to provide unbeatable pain relief therapy. It is made of premium quality, plush, leak proof materials to last you for years to come. You can also place this reusable pack inside of the compatible Fightech Shoulder Brace. By combining these 2 products, you can keep your shoulder stable while also helping it heal with cold and hot compress therapy.
But what if you're on the go, and feel your joint pain start to creep in? I always have a pack of Biofreeze on-hand. Biofreeze is the #1 clinically recommended menthol topical pain relief brand made without NSAIDs . Its cooling menthol formula is fast acting, long lasting and provides penetrating pain relief for sore muscles and joints, simple backaches, arthritis, strains, bruises and sprains. Biofreeze comes in a variety of formats, well suited for application on small and large muscle areas. Biofreeze applies easily for penetrating pain relief to body parts such as the back, neck, shoulder, knee, hand, wrist, elbow, foot, and ankle. I use Biofreeze in my practice, and on myself, on a daily basis. I have been recommending the product to my clients for over 10 years.
As a Massage Therapist, the physical health of my clients has always been a top priority for me. However, Mental and physical health are equally important components of overall health. For example, depression increases the risk for many types of physical health problems, particularly long-lasting conditions like diabetes, heart disease, and stroke. Also, being calm mentally, in a state of “bliss”, helps relax your physical body so healing can occur.
When you live with intention and stay true to your purpose, you open the door to lasting fulfillment and joy—a state of bliss. 5-Minute Bliss shows you how to find and maintain your bliss through fun, quick mindfulness exercises and techniques that allow you to find positivity within your mind and body, as well as in your relationships and surroundings. Simple techniques such as writing your desires, singing out loud, or deep breathing will add joy and bring peace to your day. Whether you are facing a challenge, dealing with an emotionally difficult day, or simply want to celebrate the good things in your life, 5-Minute Bliss is full of inspiration and practical techniques to spark feelings of joy and contentment in mere minutes. No matter if you are at home, at work, or on the go, the exercises in this book are a perfect escape and are bound to leave you feeling happy and satisfied with life—in a true state of bliss so that you can re-engage with the world in a meaningful, productive way.
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