Seasonal Stress? How to Relax Before the Holiday Season with Therapeutic Massage Therapy in Honolulu

With the holiday season comes excitement and so do a lot of pressures. Tis’ the season to give, to celebrate, and unfortunately, stress out. With work piling up, looming deadlines, family gatherings, gift shopping, home decoration, budget management, and whatnot. With so much going on, the holiday season can be stressful and overwhelm your mental and physical wellbeing. 

No matter how overwhelming, you’re not alone in this. There are ways to cope with it and ward off the unwanted mental and physical stress that comes with it.

At Hawaii Natural Therapy, we invite you to experience massage therapy benefits and holiday season relaxation before the holiday rush begins. We believe that self-care should not be an option but a necessity. A pre-holiday massage helps you stay calm, connected, and alive in the present during the hustle and bustle of holidays.

How Massage Therapy Helps Relieve Holiday Stress

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Massage therapy is proven to effectively manage both physical and emotional stress. Besides helping you feel grounded and relaxed, massages can improve your overall health and feeling of wellbeing.

Here are just some of the health benefits of massage therapies:

1. Reduce Stress

Massage holds healing power which can help reduce cortisol levels, and increase endorphins which will ultimately lighten up your mood. Each session is set to reduce anxiety which is bound to leave you relaxed so you can enjoy the holidays to their fullest.

2. Improve Sleep

Busy schedules and fatigue can easily disrupt sleep patterns. Add waking up for a complimentary breakfast at 8 AM to this equation, and you have a recipe for sleepless vacations. 

The good thing is massage can help alleviate physical tiredness and anxiety, enhancing the quality of your sleep significantly. It allows you to sleep more deeply and wake up feeling energized and all prepped up for the day.

3. Enhance Blood Circulation

A massage can help regulate the blood flow in your body which helps bring essential oxygen to the tired and overworked muscles, which ultimately helps reduce the soreness. It can be especially helpful after long shopping days or decorating sessions.

4. Provide Relief from Physical Tension

Holidays can take a toll on your body. From sightseeing to shopping, holiday activities can strain muscles. Our highly trained massage therapists use targeted massage techniques like kneading and trigger point therapy to:

• Increase blood flow to the tense muscles
• Release muscle knots
• Reduce cortisol levels 
• Increase the production of feel-good hormones
• Improve your flexibility and range of motion

Top Massage Types for Holiday Stress Relief in Honolulu

At Hawaii Natural Therapy, our licensed and expert therapists are dedicated to creating a rejuvenating experience specifically designed for you. We offer a variety of massage styles designed for different needs. Whether you're seeking a soothing experience to kick off your holidays, post-surgery tension relief, or just to enjoy a nice time with your partner, our packages have you covered.

1. Swedish Massage

Swedish Massage is known for its gentle yet flowy strokes, promoting relaxation and releasing muscle tension. Swedish massage is a holistic massage technique packed with several health benefits including: 

• Easing muscle tension and pain
• Improving immunity
• Promoting better sleep
• Supporting the body’s natural detox system
• Providing an overall sense of calmness and rejuvenation 

It is an excellent option for people who are looking to destress, struggling with sleep issues, mental exhaustion, or experiencing physical stiffness after a long day.

2. Deep Tissue Massage

A wonderful option for relieving the deeper physical tension that can build during holiday preparations. Besides the soothing and calming experience, deep tissue massage focuses on applying slightly deeper pressure on the underlying sore muscles to relieve the tightness and tension from deep within.

 

3. Hot Stone Massage

As the name suggests, this type of massage uses heated stones to soothe sore muscles and improve your blood circulation. It’s ideal for a calming experience as it eases your body into a state of relaxation. Our hot stone massage is our top contender during the winter season.

 

4. Aromatherapy Massage

It helps amplify your massage experience with essential oils like peppermint and chamomile which are selected specifically for their calming properties. These oils have a unique scent profile that relaxes your body but they hold some medicinal properties as well. An aromatherapy massage is the perfect option for relieving seasonal stress.

 

5. Lymphatic Drainage Massage

Lymph drainage massage is for those who are looking to boost their immune system before the holidays or after surgical procedures. It helps stimulate the lymph flow which is essential for preventing any seasonal diseases and allergies. Here are the top 5 reasons to book a lymphatic drainage massage now:

• You want your skin to look rejuvenated and energized
• You’re looking to detoxify your body 
• You want to ward off that unwanted stress that comes with the holiday season
• You’re suffering from a jet lag
• You’re recovering from your cosmetic surgery or body contouring procedure

Lymphatic drainage massage post-cosmetic surgeries can also help boost your metabolism, eliminate any toxins buildup, and improve your overall immunity. 

6. Lomi Lomi Massage

Our Hawaiian-inspired Lomi Lomi massage brings an added sense of aloha to your wellness journey. With flowing movements and the natural benefits of kukui nut oil, it helps melt away stress and promotes a sense of peace and calm in your life.

Incorporating Massage into your Holiday Self-care Routine

Holiday seasons can be overwhelming and having a set self-care routine during holidays is the only thing that can keep you from feeling exhausted and tired. 

By adding regular massage sessions into your schedule, you can maintain a relaxed, rejuvenated state, making it easier to handle the holiday hustle. Regular massage not only helps to relieve physical tension but also promotes emotional wellness. With each session, you create a sanctuary for yourself where you can dedicate time to yourself.

It is worth noting that there is no one-size-fits-all answer to the question as to how many massage sessions you need. It depends on you. If you think you are getting tired, fed up, or overwhelmed, it’s probably time to get another session. Most massage therapists recommend getting a weekly massage session to relieve stress and improve your overall health and well-being. 

Additional Tips for Managing Seasonal Stress

Here are some simple self-care practices that can keep your body and mind at ease:

Mindfulness and Exercise - You can add daily stretches, short walks, or meditation sessions into your routine. They can help ground you in the present moment and even manage the physical symptoms of stress.

Balanced Diet and Hydration - A balanced diet and hydration are more important than you realize. Keeping yourself well-hydrated and eating nutritious meals helps manage your energy levels and boost your mood during a hectic day.

Setting Realistic Expectations - Massage sessions can soothe your mind and body, creating an aura of overall health and wellbeing. However, it’s important to talk to your massage therapist about your expectations and finding the right massage for you. 

Key Takeaways

The holiday season can bring a contrast of emotions, it can be exciting and overwhelming all at the same time. But that’s the beauty of it, and with that said you can’t let stress disprit your holidays. Luckily, there are ways to manage the stress that comes along.  

At Hawaii Natural Therapy, our expert massage therapists in Honolulu provide you with a haven of relaxation. From Swedish to Lomi Lomi massages, each session is designed to leave you refreshed and ready to take on the season. 

Embrace wellness this holiday season and discover the true benefits of stress relief massages.

Ready to feel renewed? Book your holiday stress relief massage with Hawaii Natural Therapy today and start the season with relaxation at its finest in Honolulu.

Top Benefits Of A Chiropractic Adjustment

Alright, my friends.

This week we cover the importance of foot massage and Reflexology, especially in your health care routine.

How many hours a day do you stand on your feet? Or better yet, how many hours a day do you wear shoes that are way too tight? In reality, we would be nothing without our feet (Yes, we are trying to exaggerate.)

We walk, jump, run, hike, bike, skate, surf, wear dress shoes and stilettoes. We stay active every day in one shape or form. You know that feeling when you take your shoes off at the end of the day? That’s right—what a relief.

This blog will focus on a few key things to help you understand the importance of looking after your feet. Whether you decide to schedule a Reflexology Massage, Foot Massage, or create your weekly foot-care routine, we got you covered.

Here is what’s on today’s agenda:

1. The History Of Reflexology
2. The Difference Between Foot Massage And Reflexology
3. The Four Ways Of Reflexology
4. When To Avoid Reflexology
5. The Benefits Of Reflexology
6. The 2 Best Ways To Practice Reflexology At Home

It is not too late to start looking after your feet. So with that said, let’s get started with a brief history lesson!

A Brief History On Reflexology

The history of Reflexology is hard to tackle because it is an ancient practice exchanged through oral traditions and word of mouth. We’ve all played a game of telephone before, and you know how quickly things get lost in translation.

The first possible reflexology teaching was recorded on the Egyptian tomb of Ankhamor in 2330 BC.

The Reflexology symbols are also recorded on the Buddha statue in India and later in China. Here is a little bit of a time-line to paint a better picture:

1. The Yellow Emperor’s Classic of Internal Medicine book was written in 1,000 BC. A specific chapter in the Yellow Emperor’s classic discusses “Examining Foot Method,” which is the first, in print, talking about the connection of life force and areas on the feet.
2. The belief is that Marco Polo translated a Chinese massage book into Italian in the 1300s. The book then introduced Reflexology and massage to Europe. In 1582, a book on Reflexology called Zone Therapy was published by Dr. Adamus and Dr. A’tatis in Europe.
3. In 1917, William H. Fitzgerald, the father of Reflexology, wrote about the ten vertical zones that extend throughout the body. His theory was that when you apply pressure to a zone connected to the location of the injury, it can create pain relief.
4. Dr. Fitzgerald’s work was expanded by Dr. Shelby Riley, who created a map of the horizontal zones going across the body. Dr. Shelby also developed a detailed map of the reflex points on the feet and hands. He was also the practitioner who brought to life the pressure points of the outer ear.
5. Dr. Shelby had a physiotherapist work for him, Eunice Ingham, a key figure in developing the art of Reflexology. Ingham’s research in zone therapy, the feet were the most sensitive and responsive. Foot maps and reflexology charts that Ingham developed are still used today and were introduced to the non-medical community in the 1930s.
6. Dr. Paul Nogier, later in 1957, recorded a reflex map of points on the outer ear. His work was expanded further by Oleson and Flocco and is now an integral approach to Reflexology and modern teachings.

The Difference Between Foot Massage and Reflexology

A reflexology massage is a foot massage, right? Not quite.

A foot massage is a technique of manipulating the tissues to help relax the muscles. Individuals use specific styles such as tapping, kneading, and stroking to relieve tension and improve circulation.

Reflexology, however, is more advanced than that.

The practitioner, in Reflexology, will use reflex point maps which indicate areas of the body connected to your feet, hands, and ears. The practitioner will then use micromovement techniques such as finger-walking or their thumbs, with the overall goal to create a response throughout the body.

Foot massage and Reflexology differ because the practitioner works from the “inside-out,” stimulating the nervous system to release tension. In contrast, a massage therapist will work “outside-in” by manipulating fascia and muscles to release stress.

 

The Four Ways Of Reflexology

Reflexology Works With The Nervous System

The pressure to the feet, hands, or ears sends a calming message from the peripheral nerves in these extremities to the CNS, which signals the body to adjust the tension levels. It positively affects the circulatory, respiratory, endocrine, immune, and neuropeptide system in the body.

 

Benefits Of Working With The Nervous System Through Reflexology:

• It enhances relaxation
• It brings internal organs and their systems into a state of optimal functioning.
• Increase in blood supply

Reduce Pain By Reducing Stress And Improving Mood

Reflexology reduces pain through the “gate control theory,” or also known as the Neuromatrix Theory of Pain. The Neuromatrix Theory explains that pain is a subjective experience created in the brain. The brain does this in response to the sensory experience of pain; however, it can also work independently of sensory input and create pain in response to cognitive and emotional factors.

This means that when you experience high levels of emotional distress, it can also influence your response to pain.

 

Keep The Body’s Energy Flowing

Like the Neuromatrix Theory, we are working with the body’s emotional and cognitive response to stimuli.

If we don’t make an effort to work through stress and move the energy through the body, it becomes congested, resulting in pain and illness.

 

Zone Therapy

Reflexology began with Zone Theory, in which the body is divided into ten vertical zones. Every finger and toe corresponds to different zones through to your head. In theory, every organ, valve, muscle, etc., is connected to a point on the feet or hands.

 

When To Avoid Reflexology

Although, the idea of a foot massage and Reflexology sounds good right about now. There are risks and times when you have to avoid it.

 

Foot Injuries

There are risks to getting a Reflexology treatment if you are healing from a fracture, wound, or active gout in the foot. We recommend that you consult your primary physician before starting Reflexology if you have osteoarthritis that impacts the legs or feet, ankles, or vascular disease. However, you can still get Reflexology on the hands and ears.

Pregnancy

Your reflexology treatment is altered when working on the uterine and ovarian reflex points in your first six weeks of pregnancy. The practitioner will use gentle pressure or avoid the area altogether, exercising caution due to reports that confirm stimulation may cause contractions.

Blood Clotting Issues

If you suffer from thrombosis or embolism, you should avoid Reflexology therapy because improved circulation can cause a clot to move towards the brain or heart.

Open Wounds

In general, practitioners will not work with open wounds or choose to wear gloves during your treatment.

The Benefits Of Reflexology

So why should you get a Reflexology massage? In this part of the blog, we will dive into the benefits and importance of foot massage and Reflexology.

The 7 Benefits Of Reflexology

If you experience sensitivity or tenderness during stimulation, that’s usually a sign indicating bodily weakness or imbalance within the targeted organ.

Here are the seven benefits of Reflexology:

1. Address headaches, sinus problems, and stomach issues.
2. Clear channels of blocked energy through blood flow and nerve impulses
3. Cleanse the body of toxins
4. Boost Immune System
5. Increase Circulation
6. Promote Healing
7. Balance your energy

A few things to remember before and after treatment:

• We recommend waiting at least 1 hour before eating after your treatment.
• If you are pregnant, we recommend a Prenatal Massage instead.
• Drink lots and lots of water
• Consult your doctor if you have foot problems and blood vessel disease associated with clots/varicose veins.

The 2 Best Ways To Practice Reflexology At Home

We can’t send you on your way without taking a practice home with you. Even if you can’t schedule a massage right away, there are ways to maintain healthy, happy, and strong feet.

 

Here are the two best ways to practice Reflexology at home, no excuses.

At Home Massage

A short and straightforward at-home massage can be done one of two ways, first in the morning and then before bed. It doesn’t require a lot of time or energy. However, the results, let’s say your feet will thank you for it!

All you need is, well, however much time you want to dedicate to this massage. The hardest part will be building a habit out of it. There are four simple exercises, and you can pick if you want to do just one or all of them.

Massage Techniques:

1. Ankle Circling- Try this first thing in the morning, after work (wash your hands and feet first), or before bed. Find a comfortable seat. Take your foot and place it over your thigh, take the sole of your foot, and gently move it in a circular motion clockwise and then counter-clockwise.This move should feel yummy on your joints and ease the tension in your ankles.
2. Sole Rub (Soul Rub)- because you can’t deny that foot massages feel AMAZING. Use brisk strokes first thing in the morning to get some blood flow going, or opt. for gentle strokes if you are looking to soothe your feet after a long day.Place your leg over your thigh, use your thumbs to massage the sole of your foot with both hands.
3. Toe Stretch- Take your toes and stretch them from and towards you back and forth. You might feel a nice stretch on the top of your foot. You can tap the sole of your foot with your fist or palm for added sensation.
4. Thumb Circling- In a rhythmic movement with your thumbs, knead circles across the sole of your foot.

 

Walk Around Barefoot

Alright, this one shouldn’t be too hard, especially when you are taking walks along the beaches of Oahu or spending time outside at the park with your dog.

Walking around barefoot is the best way to get relaxation from wearing shoes all day. Not to mention relief from the deformities (bunions and hammertoes) that come from wearing improper shoes.

If you are not convinced yet, here are other benefits of walking around barefoot:

1. Stronger leg muscles help support the lower back region.
2. Better control of foot positioning (if you roll your ankles often, this is crucial for you.)
3. Improve balance, proprioception, and body awareness
4. Improve range of motion in foot and ankle joints
5. Adequate strength and stability in muscles and ligaments

You barely have to think about walking barefoot; it is simply a choice before you step out the door. The goal is to make an effort one or two times a day when you lose the shoes and practice walking on sand.

Plus, if you feel on edge after a long day, spending time in nature can help you get grounded and reconnect with yourself.

Honolulu, on Oahu, has got miles of sandy beaches, so you don’t have any excuses.

Are You Ready To Make Time For Your Feet?

Alright, now that we have you here, when are you going to schedule an appointment?

Scheduling yourself in for a foot massage is more than a form of self-care; it is an act of self-love. It

is vital to refill our cups to show up our best for ourselves, our families, and at work. Plus, do you want to take a break from cycling this week? We didn’t think so.

At Hawaii Natural Therapy, we are here to support your well-being, inside and out. That is why our team of professionals is ready to accommodate your needs when you pick up the phone.

Now you can schedule your appointment online or give us a call at the clinic to schedule with one of our friendly staff. We look forward to hearing from you.

How To Practice Mindfulness

Everybody talks about mindfulness and how to implement the practice into our lives. Whether you are at home, at work, or driving the kids to school, mindfulness is an act of conscious happenings moment to moment.

Being mindful is more than practicing meditation. It exists in our bodies, minds, emotions, and how we navigate life from moment to moment. To give you an example of mindfulness, it’s embodying a state of awareness in everything you do or feel.

It can look like being aware of the sensations of the warm water running from the tap while you are washing dishes or being present while on the phone with your kids. Mindfulness is the next-level state of presence in your life in everything that you do.

If you are mindful, a perfect example is the little things such as remembering where you put your keys or remembering what you had for lunch the day before. Mindfulness is eliminating those deer in headlights moments and replacing them with total awareness.

Of course, nobody will be perfect on the first try, or ever. The goal is to practice and ground yourself into the present moment every day to help you eliminate and manage stress, create a connection to your body, and quiet the mind’s chatter.

We wrote this blog specifically for you to integrate different types of mindfulness practices into your life. HOWEVER, we will not focus on meditation or yoga and instead introduce other kinds of techniques that may be more favourable to you at this time.

9 Types Of Mindfulness Methods

Many people overlook the importance of daily stretching because plopping down on the sofa after a long day seems far more relaxing than grabbing a mat and doing a couple of exercises. If you are someone who tells yourself you should start stretching but avoids it like the plague, this is your sign to start. 

Since your life slowly shifted to working remotely, this is an opportunity to control your health and your new workflow and routine. Keep reading through this blog as we help you transition from couch potato to resilient potato.

Why Should You Stretch?

By now, everyone knows or has heard of mindfulness; with that said, we will skip the explanations and jump right into the techniques.

1. Observe Your Surroundings

Try stepping into the role of the observer when you are out and about. This exercise is simple, make a conscious decision to put all of your attention into your environment. The catch with this particular method is not to make any judgements; see your surroundings for what they are.

Look around at the trees, your pets if you have any, or gaze at the horizon. How is the water moving? What way are the trees swaying? Absorb the colours and feel the sensations on your skin while keeping your mind still.

You can do this ANYWHERE; let yourself become the observer of your surroundings without judgement. The best part about this practice is that if your mind starts to pull you away, you can begin again by simply directing your attention to another point of reference.

2. Practice Mindfulness Through Active Listening

Practicing active listening is a lot harder than it sounds. Often we assume, predict, and diagnose our responses or what the other person is talking about before they finish their sentence.

We apply what the other person is talking about and respond based on our own experience. We find ways to relate and connect to an individual by answering with our own stories. Don’t worry, we all do this.

Through active listening, we practice empathy and holding space for the person we are talking to. Which looks like this:

• Not interrupting
• Not thinking about what you are going to say while the person is speaking
• Not responding with your own story or giving advice based on your own experience.Instead, you are:

• Focusing your attention on what the person is saying.
• Listening for the emotion
• You are asking questions or simply empathizing.

Active listening takes practice and self-awareness to recognize when you have stopped being present in the conversation. We all want to be heard, seen, understood, and active listening is a great place to start by holding space for the person you are speaking with.

3. Implement Mindful Eating

We were having a conversation about mindful eating and how food is essential to our survival. Aside from the obvious but food also brings people together and invites connection. Unfortunately for us, especially in the western culture, we want things to be done fast.

With thousands of distractions all around us, we devour our foods and sometimes not at all, and we forget to nourish ourselves with the richness it has to offer. We are consuming empty calories, forgetting to taste all the flavours, and not showing gratitude for how it got onto the plate in the first place.

Here’s how to practice mindfulness through eating:

• No use of electronics, including radio, TV, cellphones, etc.
• Find a spot where you can enjoy your food uninterrupted
• If you are enjoying a meal with someone, it is okay not to have a conversation
• Chew your food 25+ times
• Listen to your body when you are feeling full to avoid overeating
• Be mindful of what kinds of foods you are putting into your body
• Pay attention to how you feel after certain mealsThe goal is to incorporate all of those things; however, for starters, start with one thing and do it every day until it becomes second nature.

4. Focus On Your Breath

This method sounds pretty straightforward, yet we are not thinking about the breath or observing how we breathe most of the time. Our bodies are amazing, and we can dive deep into how we feel if we pay attention to our breath.

Through years of exposure to traumas, life experiences, and conversations, we have learned how to cope with stimuli that trigger our anxiety, anger, sadness, etc. We have learned to cut ourselves off in ways that we do not have to dip into those areas of our lives.

This specific technique, we are not suggesting for you to drop into your traumas or start crying, but focus on your breath and the feeling of the air leaving your nostrils.

Focusing your attention on the breath can help you focus your mind and slow down the thoughts that are causing you to feel anxious. There is no right or wrong way of doing this; breathe and fix your mind on the breath.

We suggest starting with 2-5 minutes every day and seeing where the journey will take you.

5. Play With Your Senses

We are activating our senses every day, but how often do we pay attention to how things feel, taste, smell, or sound?

Playing with your senses encourages you to step into the present moment and observe each of the five senses.

Here are things you can ask yourself when you are playing with your senses:

• How does this feel right now? What kind of sensations do you notice on your skin?
• How does this food taste?
• How am I chewing my food? What are the textures? Flavours? Aromas?
• What do you see? What is it like to observe the way something looks?
• What do I hear outside?

One of our favorite ways of using this method is when we are close to a pet. If you watch your pet move around, feel their fur, observe their paws, listen to them purr, it is quite beautiful to witness how in the moment they are.

6. Pay Attention To Your Heart

Have you ever tried the practice of paying attention to your heartbeat?

We recommend trying this practice when you are feeling anxious, sad, or disconnected from yourself. Directing your attention to your heartbeat is a sentimental way of showing up for yourself energetically and emotionally.

It is a sacred acknowledgement of your being, acceptance of how you are feeling in that moment, and holding space for yourself to be with whatever is happening in your mind, heart, and body.

We recommend placing your hand or both hands over your heart while taking deep breaths and simply observing that moment. The most important part of this practice is not to judge what comes up and simply watch.

6. Pay Attention To Your Heart

You have probably heard and seen many things on the internet talking about practising gratitude or journal prompts posted in every book store.

Yes, the method of showing gratitude for things you are thankful for is essential and doing it with a glad heart will slowly help you shift your perspective on your life. We mean by this that when you take time out of your day to reflect and acknowledge the things that mean a lot to you, you train your mind to then think about those things more often.

Gratitude helps us open our hearts and see the things we have in our life RIGHT NOW to learn to appreciate vs. thinking about what we don’t have. Practicing gratitude is simple; you can write things down at the end of the day in your journal or practice gratitude first thing when you get up in the morning.

The freedom to choose is entirely up to you. Get creative with this one!

8. Avoid Making Judgements

Do you realize it when you make a judgement about something or someone?

A judgment means good or bad; it is simply a personal judgment that you make about something such as calling your friend beautiful or saying that the house over there is ugly. When you are practicing mindfulness, the challenge is not to make judgements about anything.

As human beings, somewhere down the line, we started to judge everything.

Now, the practice is to unlearn making judgements. We are not trying to make you wrong in any way and only direct your attention to it, so next time somebody shows up wearing something you don’t like, you don’t judge.

Or the next time you pass judgement about another human being, you are aware of it. By being mindful, you then have the choice to make another choice.

Or when you are trying to do yoga or meditate, and somebody is loud outside, you don’t judge it.

The practice of avoiding making judgements is to accept things and situations unconditionally, which is a lot harder than it sounds.

9. Body Scan

We were not going to throw this one up, but this is a great way to connect to your body.

When you are lying down in bed at night, take five minutes with your eyes closed to scan your body with your mind head to toe while focusing on your breath.

Performing a body scan before heading to sleep can aid better sleep, relax the mind, and decrease stress while bringing you back to yourself. A body scan will also help you create a stronger relationship with yourself and drop into your senses.

We found that people who are more in tune with their bodies are more conscious about what they put in them.

The Benefits Of Practicing Mindfulness

Incorporating mindfulness into your day helps relieve stress, treat heart disease, decrease blood pressure, help with chronic pain, and much more. Overall the practice of mindfulness helps improve your mental health without having to rely on medication.

Setting aside 5 minutes every day to be mindful will have tremendous effects on your mental health and wellbeing.

Your Takeaway

We designed this blog to give you ideas about how you, too, can practice mindfulness in your daily life. We mentioned before that being mindful does not necessarily have to consist of daily yoga or meditation.

We know that daily life can get hectic from time to time, if not always, so we wanted to provide you with tools that you can start using today to be more mindful that don't eat away much of your time.

The techniques we shared with you today are things that we have personally tried ourselves and have seen incredible results.

We have experienced a change in perspective, relationships, and personal life. We like to think of mindfulness as an act of self-care and a doorway to a more fulfilling life.

Remember that when you don’t make a decision, that is a decision in itself. However, we want you to know that the invitation to try is there, at your own pace.

So pick a mindfulness practice, and give it your best shot. 🙂

Work From Home Stretch Break: For Improved Health

Since the COVID-19 pandemic, life has changed, and more people are now spending time behind a computer and sitting down behind a desk. Ultimately this means we move less and sit more, exercising our typing skills and staring at a screen all day versus engaging with life outdoors.

Although working from home perks include avoiding traffic and showing up in your PJs, on the downside, you are responsible for keeping yourself accountable to remain focused and getting your body moving.

Which, for many, does not come that easy.

As we close the doors to the outside world and show up for work at our kitchen table, distractions are inevitable. They are lying in the sink, tugging at your pant leg, popping up in your news feed, and redirecting your attention to anything but being productive with your time.

We have carefully put this blog together for all the work from home individuals trying to find their footing navigating the digital life of 2021.

The Importance Of Stretching

Many people overlook the importance of daily stretching because plopping down on the sofa after a long day seems far more relaxing than grabbing a mat and doing a couple of exercises. If you are someone who tells yourself you should start stretching but avoids it like the plague, this is your sign to start. 

Since your life slowly shifted to working remotely, this is an opportunity to control your health and your new workflow and routine. Keep reading through this blog as we help you transition from couch potato to resilient potato.

Why Should You Stretch?

After days of long hours sitting at your desk at home or worse on your couch while overextending your neck staring at your computer, you are sore. Let’s face it; there is no denying the tension in your neck or the trigger of pain in your mid-back. 

Your body is crying out for some love, and your brain needs a breather! 

You’ve been working for hours, and your late afternoon coffee is not helping; regardless of being physically active or not, stretching decreases the risk of injury and keeps your joints and limbs moving optimally day in and out. 

Not to mention, it gives your body and muscles the rejuvenation it needs after a long day of sitting. Plus, your mind can use a moment of quiet to allow you to come back to the breath, which we’ll touch on later on in this blog.

3 Types Of Stretches

• Static Stretching is the lengthening of your muscle to the point of mild discomfort. During a static stretch, you are holding your positions between 20-30 seconds and then releasing. 
• Ballistic Stretching is a muscle stretch with a bouncing type technique. You may have seen athletes do this before a race. 
• PNF or also known as a “Proprioceptive Neuromuscular Facilitation,” quite the mouthful, right? The PNF stretching technique combines stretching, contracting without moving the limb, and then transitioning further into a deeper stretch. 

To get the full benefits of stretching without hurting yourself, we must cover a few greens and red light criteria to follow when you decide to take your “work from home stretch break.” 

GREENLIGHT 

1. Stretching after physical activity is best because your muscles are already warmed up, lengthened, and have blood flowing to them. 
2. Indulge in mild stretching every day. 
3. It is essential to take precautions if you have any health conditions and contact your physician. 

RED LIGHT 

1. Avoid stretching injured areas! Remember, you want to feel a gentle pull or mild discomfort, not pain! 
2. Avoid stretching after hard intervals. 
3. Don’t do ballistic stretching on your own. This stretching type is best done with a coach or guided by a professional to avoid injury and muscle strains. 

Now it is time to grab your mat, throw on something comfortable and try work from home stretch break. 

Top 5 Work From Home Stretches

1) Lunge With A Spinal Twist (also known as the World’s Greatest Stretch.)

Essential for posture-related pain and individuals who sit for prolonged periods. 

Stretches the hip flexors, quads, and back. 

• Start with your feet hip-width apart.
• Take a big step forward with your left foot; your feet should be in a staggered stance. 
• Bend your left knee and drop into a lunge. Keep your right leg straight behind you with your toes on the ground. (You should feel a stretch at the front of your right thigh.) 
• Place your right hand on the floor and twist your upper body to the left as you simultaneously extend your left arm to the sky. 
• Hold anywhere between 30 seconds and two minutes. Repeat on each side. 

2) Piriformis Stretch 

Piriformis is an internal hip rotator located on the outside of the butt and produces a lot of movement in the hips. 

The piriformis stretch is helpful for those struggling with sciatica. 

Stretches the hips, back, and glutes. 

• Sit with both legs extended in front of you. 
• Cross your right leg over your left and place your right foot flat on the ground. 
• Place your right hand on the floor behind you. 
• Place your left hand on your right quad or your elbow on your right knee (as demonstrated) and press your right leg to the left as you twist your torso to the right. 
• If this position bothers your back, release and simply use your left hand to pull your right quad to the left.
• Hold anywhere between 30 seconds and two minutes. Repeat on each side. 

3) Standing Hamstring Stretch 

Stretches the neck, back, glutes, hamstrings, and calves. 

• Stand tall with your feet hip-width apart, and your knees slightly bent. Leave your arm at your side. 
• Bend forward at the hips, lowering your head towards the floor. Keep your head, neck, and shoulders relaxed. 
• Wrap your arms around the back of your legs or let them hang. Do not lock your knees to avoid over-extending. 
• Hold anywhere between 45 seconds - two minutes.
• When you are ready to come up, bend your knees and slowly come up one vertebra at a time.

4) Seated Shoulder Squeeze 

The shoulder squeeze stretch is designed for poor posture and tension in the lower back. 

• Sit on the floor with your knees bent in front of you with both soles flat on the ground. 
• Clasp your hands behind your lower back. 
• Straighten and extend arms while squeezing the shoulder blades together. 
• Hold for three to five seconds and release. You can repeat this move five to ten times. 

5) Neck Release

Relieving the neck also has positive impacts on the upper body, shoulders, and spine. 

Stretches the neck. 

• Stand with your feet shoulder-width apart, or you can sit with your back straight and chest lifted. 
• Drop your right ear to your right shoulder. 
• For a deeper stretch: Take your right hand and gently press down on the left side of your head. 
• Hold for 30 seconds to two minutes and repeat on each side. 

The Benefits Of Stretching Your Mind

This section of the blog will shine a light on two aspects of stretching the mind. One that will help you train your commitment and introduce the breath into your work from home stretch.

Let’s start by talking about breath. 

Why Is Breath Important When You Stretch? 

When we hold our breath during a stretch, it is most likely because we are overstretching, resulting in injury and muscle strain. Allow the breath to be a barometer to help you gauge how far you can go and the way you move. 

As we hold our breath, we deprive our muscles of the oxygenated blood that it needs to convert glucose into Adenosine Triphosphate or ATP ( ATP is the energy currency for cells that provide our body with the energy required to complete an exercise).

Without oxygenated blood entering our muscles, we convert glucose into lactic acid, which results in pain. 

How To Breathe During Your Stretch 

Simple. 

Exhale on exertion. 

While gently paying attention to your breath, breathe out when you are working the hardest.

How Do You Train Your Mind To Commit?

We want you to be successful, and we believe we must give you tools that can deliver benefits to a healthier and happier life. We can share the top 5 work from home stretches with you and send you on your way, but we would be missing one particular aspect that hinders our ability to commit and balance our remote schedules. 

Training our mind is where it all starts. 

To build resilience, taking baby steps is a must. How many infants have you seen run before they walk? 

None. 

Somewhere down the line, we were programmed to rush and take on more than we can chew. With that said, we are hindering our abilities because we give up too soon since our tasks became unachievable.

No more giving up and setting unreasonable goals. You will succeed, and here is how: 

The Pomodoro Technique 

The Pomodoro technique is a timer that you can use on your computer or mobile device that enhances your productivity and commitment to a single task. It incorporates small breaks throughout your day while training you to focus. 

No more irresistible self-interruptions and doing three things at once. 

We were resistant to trying the Pomodoro Technique ourselves until we did, and our work ethic skyrocketed! 

 

The Benefits Of The Pomodoro Timer 

1. Helps Resist All Self-Interruptions 
2. Re-train Your Brain To Focus 
3. Be More Productive In Your Work 
4. Create A Sense Of Urgency In Your Work 

Here is how it works (remember what we said- don’t run before you can walk): each 25 minute Pomodoro timer is dedicated to a single task. Twenty-five minutes may seem like an absurd amount of time, but it is the ideal to help you not procrastinate. 

Followed by a five-minute break to give you a chance to reset and bring your attention back to what you should be doing. Taking conscious breaks throughout the day is far more productive than following your mind each time it wants to cling to something else. 

Such as your Instagram feed. 

Taking many five-minute breaks can also seem daunting and counterproductive. So we made a list of five things you can do on your five-minute breaks. Remembering to find joy in smaller moments is vital to our mental health and  overall happiness.  

5 Things To Do During Your Break 

1. Five-minute stretch! 
2. Quick clean up, you can finally wash that cup in the sink you’ve been staring at all day!
3. Go outside, soak up the sunshine and get some fresh air. 
4. Meditate or listen to a motivational song. 
5. Clean your phone and glasses. 

The Pomodoro gives you plenty of ideas on how to spend your breaks and using your time wisely. The next step is to start, give this a shot, and see how it works for you. Twenty-five minutes is not a long time to commit in one sitting, and you’ll notice a significant boost in your work ethic and grab control of your days.

Let’s Wrap Things Up

As we bring this blog to a close, we hope it was able to provide you with golden nuggets that will enhance your work ethic, free up your to-do list, and most importantly, build a habit of stretching every day.

Remember, the goals are supposed to be attainable. Otherwise, you put yourself on the line for giving up. Start with a single stretch for two-minutes and work your way up. You can’t say no to doing a single exercise per day for two-minutes; hence the likelihood of you succeeding is high. 

The overall goal is to build a habit out of stretching and stick to it. The benefits are remarkable on your body, and the secret is to be consistent. However, we can’t be consistent if we jump the gun. 

In this case, we want to build a strong foundation. One Pomodoro timer at a time, one break at a time, a single stretch at a time, and slowly work your way up. We have to stretch our minds so they, too, can commit. 

Deep Tissue Massage Benefits & Risks

We know the feeling of sitting at your desk nine to eight hours per day or at your computer at home. How often do you get up and stretch? When was the last time you dedicated yourself to a yoga class or at home lengthening?

Maybe we got it all wrong, and you are an athlete!

Then your story is different. However, we often hear about people hurting themselves, tearing their ACL, having tight hips, or tense shoulders. Does this sound like you? Then it is time to take care of your body post-work-out!

We have decided to create this blog for you about Deep Tissue Massage Benefits & Risks to help you look after your body on the musculoskeletal level. We will cover the brief history of Deep Tissue Massage, who is at risk during Deep Tissue Massage, the benefits, and side effects.

The invitation is to stick around for the whole blog. However, if you find yourself needing to skim through to the parts that you find most valuable for you at this time, then feel free to use the navigation to help direct you to the section of the blog you want.

Table Of Contents:

1. The History Of Deep Tissue Massage
2. Risks Of Deep Tissue Massage
   2a.) Who Should NOT Get A Deep Tissue Massage
   2b.) The 8 Side Effects Of Deep Tissue Massage
3. What Happens Before The Massage?
4. What Is Deep Tissue Massage?
5. What Are The Benefits Of Deep Tissue Massage?

1. The History Of Deep Tissue Massage

Are you ever curious about WHO discovered massage in the first place? Who one day decided that they were going to try working on the body this way. The answer is the Egyptians and Greeks are who discovered the healing power of massage.

Later in the 1800s, the concept was then adopted in Canada and The United States.

As time went on, the practice of massage began to flourish and grow. In 1970, Therese Phimmer established solid guidelines on Deep Tissue Massage. Her book, “Muscles Your Invisible Bonds,” became the “how-to” manual for many first emerging massage therapists.

Therese Phimmer’s journey began through daily deep tissue massage to help reverse paralysis in her legs, which encouraged her to become a trained massage therapist.

Phimmer wrote her book in 24 hours and had it sent to a publisher. In 1971 she opened the Deep Muscle Therapy School and taught her first class! She died on March 11th, 1980 and was able to train 73 therapists.

2a. Who Should NOT Get A Deep Tissue Massage

Deep Tissue Massage is recommended amongst individuals who engage in physical activity such as running or those suffering from injury and chronic pain. However, if you consider yourself as somebody who has little tolerance to pain, then Swedish Massage may be a better option for you.

Deep Tissue Massage and Swedish Massage are different, although some elements remain similar. The two massages, Deep Tissue and Swedish, use the same strokes, BUT they vary significantly in the amount of pressure used.

Deep Tissue Massage is NOT safe for everybody. If you have any of these symptoms or conditions present, then Deep Tissue Massage may not be suitable for you at this time.

1. If you have blood clots or clotting disorder.
2. If you are taking blood thinners.
3. If you have a bleeding disorder.
4. If you have been diagnosed with cancer or undergoing cancer treatment such as chemotherapy or radiation.

People with Osteoporosis and Cancer that has spread to the bones should avoid Deep Tissue Massage because it can cause fractures in your bones.

If you have an open wound or a skin infection, then reschedule your appointment. This way, you avoid developing a new infection and prevent the condition from getting worse.

2b. The 8 Side Effects Of Deep Tissue Massage

Lingering Pain

Muscle aches and fatigue is common after a deep tissue massage. The movement of muscle fibres causes stimulation that can often result in pain. If your pain lasts more than a few days, then consult your physician.

Headaches/migraines

Headaches and migraines after a Deep Tissue Massage are not uncommon. The possible reasons for your head pain may be due to the odd positioning of your head during the massage or the massage on your neck/upper back.

Sleepiness

During your Deep Tissue Massage, your body releases tension and stress, which contributes to feeling groggy and sleepy after your massage.

Inflammation

Inflammation is a result of constant stimulation during the massage. However, it can also result from an older injury or excessive pressure applied during your Deep Tissue Massage.

Redness or Heat

It is typically not serious to experience redness or feeling heat after your Deep Tissue Massage.

Since Deep Tissue Massage is about applying pressure, this rubbing can cause these types of effects.

The feeling of heat after a massage can be a good sign indicating that your muscles are responding to treatment and are healing themselves.

Nausea

Nausea is not an average response; however, it can signify that your body is releasing toxins. The best thing to do in this scenario is drink water and get rest.

Bruising

Bruising shouldn’t be a factor after a Deep Tissue Massage from an experienced professional. We recommend talking to your massage therapist about any pre-existing conditions before treatment.

Aggravating An Old Injury

The pressure associated with the methods of Deep Tissue Massage can stimulate old wounds. Communication is vital. This way, you can avoid reigniting old injuries or creating new ones.

3. What Happens Before The Massage?

So you scheduled your first Deep Tissue Massage. What’s next?

Your massage therapist will ask you questions before you start the treatment. They will ask about your problem areas and whether the treatment will focus on the body as a whole or in just one spot.

Communicating with your therapist is essential to ensure no further injury occurs.

During The Massage

Your massage therapist will ask you to lie on your stomach and under the sheet. Your level of undress is based on your comfort. However, the area that needs work will need to be exposed.

Your therapist will begin the massage with a light warm-up touch and use deep kneading and stroking with varying/intense pressure.

4. What Is Deep Tissue Massage?

Deep Tissue Massage is a type of massage used to treat chronic pain in individuals and sports-related injuries.

The techniques used during this massage are a combination of kneading and manipulating the tissue with the palms, fingers, elbows, and forearms. The elbows and forearms are used to increase the pressure of the massage.

If you struggle with tight hamstrings or shoulder muscles due to working out and running, then the Deep Tissue Massage is the perfect choice to target those inner layers of the muscles.

The importance of Deep Tissue Massage is to treat tendon and muscle injuries, pain, and stiffness in major muscle groups and joints.

5. What Are The Benefits Of Deep Tissue Massage?

Aside from the benefits for sports-related injuries, Deep Tissue Massage can also help aid in healing when it comes to chronic pain, our mental health, and digestion.

In other words, when you are getting a Deep Tissue Massage, you are benefiting from the physical and psychological relief it can bring.

For instance, a Deep Tissue Massage can have tremendous impacts on your mental health, reducing stress after a long day, anxiety, and depression. The Deep Tissue Massage can offer coping mechanisms and relaxation. With that comes better sleep and an increase in serotonin.

A Deep Tissue Massage is also beneficial for those suffering from chronic constipation. After a back or full-body massage, your body feels relaxed, helping alleviate the symptoms of constipation.

You can significantly reduce pain with a Deep Tissue Massage versus other therapeutic massages. Since the treatment is focused on the problem areas, your therapist can target your pain spots and where you need attention the most.

Deep Tissue Massage can increase sports performance in athletes because it breaks up the scar tissue while increasing the range of motion. If you are a runner, this is especially beneficial to you!

Aside from the increase in range of motion, your muscles can relax and lengthen. This is much needed after long training days or for individuals experiencing stiffness due to lack of exercise.

A Deep Tissue Massage will increase blood circulation in the body, helping reduce swelling and build-up of fluid around scar tissue, promoting healing.

Physical benefits aside, let’s explore the mental benefits of massage in general. Day in and out, we experience stress, spending a lot of time behind a screen, and the tension in our neck and shoulders, leading to headaches and migraines.

Our body is a system that functions simultaneously together, constantly compensating for one another. Hence, if one system is down, other systems begin to work harder, resulting in long-term pain and problems.

We are not talking only about physical pain as a result, but emotional and mental as well.

A Deep Tissue Massage is a way to move emotions in the body and allow for a release on the emotional level, alleviating stress and anxiety in the mental realm.

Are you beginning to see how it is all connected?

Other Benefits Of Deep Tissue Massage:

• Help with Fibromyalgia and Plantar Fasciitis
• Increase Blood Flow (Not recommended for patients with high blood pressure and cancer)
• Help with Sciatica
• Tennis Elbow
• Increase Serotonin Levels

Maintenance At Home With Yoga And Massage

We won’t dive deep into this topic during this blog. Instead, we'll briefly touch on it to give you something to walk away with today.

If booking a Deep Tissue Massage is not in your schedule at this time, there are other ways that you can tend to your body that can have therapeutic effects.

Stretching And Yoga At Home

It would be best if you are stretching every day. It doesn’t have to be for hours at a time, but carving out 15 minutes every day will help you build momentum and implement this healthy habit into your life which will have positive, long-term effects on your body.

You can’t put a price tag on that.

Self Massage At Home With No Equipment

We know that a massage from a trained professional feels a lot better. This is an excellent opportunity to drop into your body and connect through self-massage when you feel stressed out, tense or both.

Here are five techniques that you can try at home to restore some balance throughout your day through self-massage.

Where To Book Your Appointment

Whether you are exploring through town on Oahu or just getting out of the water from surfing, we are ready to accompany your healing journey.

We are located conveniently right in the middle of town by Honolulu and Ala Moana shopping centre. If you are looking to pencil yourself in or want to inquire more about the Deep Tissue Massage at our clinic, call today at (808)200-4611.

Or feel free to drop by the office and inquire about booking your next appointment, address: 350 Ward Ave #210, Honolulu, HI 96814, United States.

In Conclusion

Deep Tissue Massage is a therapy targeted towards healing injuries and working with tension in the body. The applied pressure and techniques vary to regular massage therapy, so if you don’t have a high pain tolerance and are looking for something more relaxing, we would recommend other types of massage therapy.

Trying stretching and yoga are beneficial to help promote healing and a healthy functioning body. However, having a Deep Tissue Massage enables you to get into the deeper layers of the tissues and muscles that need more attention.

How You Can Reach Your Goals Of A Healthy Lifestyle

June is right around the corner, and we thought we would check in with you about the goals you’ve set for 2021 in January. **Experiences goosebumps.

Does that send shivers up your spine?

How many years in a row do we set the same goals and then give up halfway through?

 Too often, we imagine.

In this blog, aside from keeping you in check, we wanted to share some key points to help you succeed. We want to teach you how you can reach your goals of a healthy lifestyle. Because we are almost halfway through the year, and it doesn’t mean you have to give up.

We will provide you with some valuable tools to help you revisit your goals from January and see if you can make any revisions. We want you to succeed! So, with that said, put on your “must do this” attitude hat, and let's kick some butt reaching our goals!

Why Do People Give Up On Their Goals?

Do you give up on your goals three weeks in or never even start?

Don’t worry; you are not the only one.

Here is why.

Most people don’t know how to set goals. Some don’t set goals at all. Instead, they are thoughts that hang out at the back of your mind.

The reason for this is a lack of clarity, plans, and deeper meaning which results in a lack of motivation and a reason to quit. The goals you set have no real urgency because you don’t think about things like timelines or what motivated you set this goal in the first place.

We have to be clear about our goals, and we have to write them down so they come to life. Aside from that, when you feel like giving up, you have something to reference that reminds you why you started in the first place.

I Give Up On My Goals.

Does the above statement sound like you? Do not worry. There is a reason for this.

When we implement new goals or habits into our life, we have to start small. This step is crucial to ensure your success.

Many people live life by “go hard or go home,” but that sets you up for failure quicker than anything else.

Why?

We set goals or pick habits that eat away a lot of our time, and we “don’t get around to getting them done.” Or we go hard for a few months and then drop the task.

Our minds are quick to give or justify you not doing something because you have to clean the house, pick the kids up from school, and make dinner for the family. Your list of tasks for the day is endless.

In reality, you do have enough time.
You have to implement an attainable goal that doesn’t take up a lot of your time, where you can’t

give yourself an excuse not to do it.

For example:

We all know that we have to floss our teeth every day, but only 50 percent or less of you do this. Why? Simply because going from zero to one hundred is automatically setting you up for failure.

If someone asked you to floss only one tooth each day for the first week and then add a tooth every week, would you do it? Most likely, yes. You would succeed because you took small steps and built that habit.

It is the same when you are working out at the gym. You don’t start lifting 100 lbs your first time; instead, you gradually work your way up. When you are trying to build a mental habit, it works the same way.

How To Set S.M.A.R.T. Goals

We will break down what S.M.A.R.T. goals stands for, but we need to mention a couple of things before jumping into it.

When we are setting long-term goals, we need to have short-term and daily goals to help drive us in the right direction. For the goals to progress us forward, we must write them down. Otherwise, they only exist in your thoughts, and thoughts are not real. They are just thoughts.

Writing down a goal allows you to make it concrete, make it come alive on a page, and live in your heart. You are making a long-term commitment to yourself, and this is the part where you get to show up for YOU.

Another thing to keep in mind when making goals is using the “I will” statement vs. “I might do this..” or “I am thinking about ... “ When you are clear and concise, you don’t make room for wishy-washy statements that give you an easy out.

The S.M.A.R.T. Goals Criteria:

Specific: You can use the 5 W to help you get clear with this. (Who, what, where, when, and why)

You have to get specific. So you know what you need to reach your goal. Understanding the details, especially the WHY to what you are doing, will give you the “I must do this” attitude.

Your specific goal should show you the way to where you want to go.

Measurable: How many/ how much? How do you know if you reached this goal? What is the indicator for progress?

You won’t know how far you’ve come if you don’t see what you are measuring. Dates, time, amounts? This part of the goal is crucial because you need to celebrate the wins that will encourage you to keep moving forward!

Achievable: Do you have all of the resources? If not, what are you missing? Have others achieved this goal?

Are you setting yourself up for success? Or are you setting an utterly unrealistic goal? If your goals are not achievable, they will erode your confidence, but they won't challenge you enough if they are too easy. Find your happy medium.

Realistic/Relevant: Is the goal within reach given the time and resources? Can you commit? Does this goal support your overarching goal?

Your goals must be relevant to whatever you want to achieve in your career, personal life, etc. The plans must align with the direction you want to take.

Time-Bound: When do you want to achieve this goal? Does this goal have a deadline? Deadlines are important because they create URGENCY!

Five Things To Keep In Mind When Setting S.M.A.R.T. Goals

1. Put your goal in writing, so it is tangible and real. In your writing, keep a positive mind frame.

2. Make a “to-do” list with your goals at the top.

3. Put your goals somewhere visible, and reference back on them when you feel like giving up.

4. Stick with it; your goals are an ongoing activity. You can have reminders in place to keep you on track.

5. Review your goals weekly and alter your action plan to match your goals if something is not working.

Creating An Action Plan

1. Identify tasks and write everything down. Please take a look at your jobs and prioritize them in order.
2. Analyze and delegate your tasks if applicable. Do you need additional resources? Should you hire a freelancer?
3. Double-check with S.C.H.E.M.E.S.; is a checklist of things to consider when you are making an action plan to help you generate a detailed, step-by-step guide.

Space - Do you have the available space, venue, workstation, etc.?
Cash - Do you have the funds?
Helpers/People - Will you need to hire somebody?
Equipment - Do you have everything you need? Will you need to invest or rent equipment? Buy a membership or sign up for a software tool?

Materials - Do you have what you need to complete the goal?
Expertise - Will you need somebody else to do the job? Do you need to take an online course? Systems- Do you have a plan in place? Will you need to get one? From where? Does it make you more efficient?

The above are suggestions to help you get the ball rolling in your action plan planning. The goal is to get crystal clear and specific around what needs to get done to move things forward.

This kind of planning does not allow you to get off track because you have something to reference back to when things get out of hand or lose your momentum.

You can achieve whatever you want as long as you have a system in place that is designed for you to succeed. We encourage you not to get discouraged because the journey is a personal one, and the only person you are competing against is the person you were yesterday.

Let’s Bring This To A Close

We hope this blog on how you can reach your goals of a healthy lifestyle was informative. You are capable of living a healthy lifestyle. You need to have the right action plan and align with your why and reasons behind your goals.

Use the tools provided in this blog as a guide for you to shape your future for the better. We are with you every step of the way and are excited to be part of the journey.

The Importance Of Foot Massage (Reflexology)

Alright, my friends.

This week we cover the importance of foot massage and Reflexology, especially in your health care routine.

How many hours a day do you stand on your feet? Or better yet, how many hours a day do you wear shoes that are way too tight? In reality, we would be nothing without our feet (Yes, we are trying to exaggerate.)

We walk, jump, run, hike, bike, skate, surf, wear dress shoes and stilettoes. We stay active every day in one shape or form. You know that feeling when you take your shoes off at the end of the day? That’s right—what a relief.

This blog will focus on a few key things to help you understand the importance of looking after your feet. Whether you decide to schedule a Reflexology Massage, Foot Massage, or create your weekly foot-care routine, we got you covered.

Here is what’s on today’s agenda:

1. The History Of Reflexology
2. The Difference Between Foot Massage And Reflexology
3. The Four Ways Of Reflexology
4. When To Avoid Reflexology
5. The Benefits Of Reflexology
6. The 2 Best Ways To Practice Reflexology At Home

It is not too late to start looking after your feet. So with that said, let’s get started with a brief history lesson!

A Brief History On Reflexology

The history of Reflexology is hard to tackle because it is an ancient practice exchanged through oral traditions and word of mouth. We’ve all played a game of telephone before, and you know how quickly things get lost in translation.

The first possible reflexology teaching was recorded on the Egyptian tomb of Ankhamor in 2330 BC.

The Reflexology symbols are also recorded on the Buddha statue in India and later in China. Here is a little bit of a time-line to paint a better picture:

1. The Yellow Emperor’s Classic of Internal Medicine book was written in 1,000 BC. A specific chapter in the Yellow Emperor’s classic discusses “Examining Foot Method,” which is the first, in print, talking about the connection of life force and areas on the feet.
2. The belief is that Marco Polo translated a Chinese massage book into Italian in the 1300s. The book then introduced Reflexology and massage to Europe. In 1582, a book on Reflexology called Zone Therapy was published by Dr. Adamus and Dr. A’tatis in Europe.
3. In 1917, William H. Fitzgerald, the father of Reflexology, wrote about the ten vertical zones that extend throughout the body. His theory was that when you apply pressure to a zone connected to the location of the injury, it can create pain relief.
4. Dr. Fitzgerald’s work was expanded by Dr. Shelby Riley, who created a map of the horizontal zones going across the body. Dr. Shelby also developed a detailed map of the reflex points on the feet and hands. He was also the practitioner who brought to life the pressure points of the outer ear.
5. Dr. Shelby had a physiotherapist work for him, Eunice Ingham, a key figure in developing the art of Reflexology. Ingham’s research in zone therapy, the feet were the most sensitive and responsive. Foot maps and reflexology charts that Ingham developed are still used today and were introduced to the non-medical community in the 1930s.
6. Dr. Paul Nogier, later in 1957, recorded a reflex map of points on the outer ear. His work was expanded further by Oleson and Flocco and is now an integral approach to Reflexology and modern teachings.

The Difference Between Foot Massage and Reflexology

A reflexology massage is a foot massage, right? Not quite.

A foot massage is a technique of manipulating the tissues to help relax the muscles. Individuals use specific styles such as tapping, kneading, and stroking to relieve tension and improve circulation.

Reflexology, however, is more advanced than that.

The practitioner, in Reflexology, will use reflex point maps which indicate areas of the body connected to your feet, hands, and ears. The practitioner will then use micromovement techniques such as finger-walking or their thumbs, with the overall goal to create a response throughout the body.

Foot massage and Reflexology differ because the practitioner works from the “inside-out,” stimulating the nervous system to release tension. In contrast, a massage therapist will work “outside-in” by manipulating fascia and muscles to release stress.

 

The Four Ways Of Reflexology

Reflexology Works With The Nervous System

The pressure to the feet, hands, or ears sends a calming message from the peripheral nerves in these extremities to the CNS, which signals the body to adjust the tension levels. It positively affects the circulatory, respiratory, endocrine, immune, and neuropeptide system in the body.

 

Benefits Of Working With The Nervous System Through Reflexology:

• It enhances relaxation
• It brings internal organs and their systems into a state of optimal functioning.
• Increase in blood supply

Reduce Pain By Reducing Stress And Improving Mood

Reflexology reduces pain through the “gate control theory,” or also known as the Neuromatrix Theory of Pain. The Neuromatrix Theory explains that pain is a subjective experience created in the brain. The brain does this in response to the sensory experience of pain; however, it can also work independently of sensory input and create pain in response to cognitive and emotional factors.

This means that when you experience high levels of emotional distress, it can also influence your response to pain.

 

Keep The Body’s Energy Flowing

Like the Neuromatrix Theory, we are working with the body’s emotional and cognitive response to stimuli.

If we don’t make an effort to work through stress and move the energy through the body, it becomes congested, resulting in pain and illness.

 

Zone Therapy

Reflexology began with Zone Theory, in which the body is divided into ten vertical zones. Every finger and toe corresponds to different zones through to your head. In theory, every organ, valve, muscle, etc., is connected to a point on the feet or hands.

 

When To Avoid Reflexology

Although, the idea of a foot massage and Reflexology sounds good right about now. There are risks and times when you have to avoid it.

 

Foot Injuries

There are risks to getting a Reflexology treatment if you are healing from a fracture, wound, or active gout in the foot. We recommend that you consult your primary physician before starting Reflexology if you have osteoarthritis that impacts the legs or feet, ankles, or vascular disease. However, you can still get Reflexology on the hands and ears.

Pregnancy

Your reflexology treatment is altered when working on the uterine and ovarian reflex points in your first six weeks of pregnancy. The practitioner will use gentle pressure or avoid the area altogether, exercising caution due to reports that confirm stimulation may cause contractions.

Blood Clotting Issues

If you suffer from thrombosis or embolism, you should avoid Reflexology therapy because improved circulation can cause a clot to move towards the brain or heart.

Open Wounds

In general, practitioners will not work with open wounds or choose to wear gloves during your treatment.

The Benefits Of Reflexology

So why should you get a Reflexology massage? In this part of the blog, we will dive into the benefits and importance of foot massage and Reflexology.

The 7 Benefits Of Reflexology

If you experience sensitivity or tenderness during stimulation, that’s usually a sign indicating bodily weakness or imbalance within the targeted organ.

Here are the seven benefits of Reflexology:

1. Address headaches, sinus problems, and stomach issues.
2. Clear channels of blocked energy through blood flow and nerve impulses
3. Cleanse the body of toxins
4. Boost Immune System
5. Increase Circulation
6. Promote Healing
7. Balance your energy

A few things to remember before and after treatment:

• We recommend waiting at least 1 hour before eating after your treatment.
• If you are pregnant, we recommend a Prenatal Massage instead.
• Drink lots and lots of water
• Consult your doctor if you have foot problems and blood vessel disease associated with clots/varicose veins.

The 2 Best Ways To Practice Reflexology At Home

We can’t send you on your way without taking a practice home with you. Even if you can’t schedule a massage right away, there are ways to maintain healthy, happy, and strong feet.

 

Here are the two best ways to practice Reflexology at home, no excuses.

At Home Massage

A short and straightforward at-home massage can be done one of two ways, first in the morning and then before bed. It doesn’t require a lot of time or energy. However, the results, let’s say your feet will thank you for it!

All you need is, well, however much time you want to dedicate to this massage. The hardest part will be building a habit out of it. There are four simple exercises, and you can pick if you want to do just one or all of them.

Massage Techniques:

1. Ankle Circling- Try this first thing in the morning, after work (wash your hands and feet first), or before bed. Find a comfortable seat. Take your foot and place it over your thigh, take the sole of your foot, and gently move it in a circular motion clockwise and then counter-clockwise.This move should feel yummy on your joints and ease the tension in your ankles.
2. Sole Rub (Soul Rub)- because you can’t deny that foot massages feel AMAZING. Use brisk strokes first thing in the morning to get some blood flow going, or opt. for gentle strokes if you are looking to soothe your feet after a long day.Place your leg over your thigh, use your thumbs to massage the sole of your foot with both hands.
3. Toe Stretch- Take your toes and stretch them from and towards you back and forth. You might feel a nice stretch on the top of your foot. You can tap the sole of your foot with your fist or palm for added sensation.
4. Thumb Circling- In a rhythmic movement with your thumbs, knead circles across the sole of your foot.

 

Walk Around Barefoot

Alright, this one shouldn’t be too hard, especially when you are taking walks along the beaches of Oahu or spending time outside at the park with your dog.

Walking around barefoot is the best way to get relaxation from wearing shoes all day. Not to mention relief from the deformities (bunions and hammertoes) that come from wearing improper shoes.

If you are not convinced yet, here are other benefits of walking around barefoot:

1. Stronger leg muscles help support the lower back region.
2. Better control of foot positioning (if you roll your ankles often, this is crucial for you.)
3. Improve balance, proprioception, and body awareness
4. Improve range of motion in foot and ankle joints
5. Adequate strength and stability in muscles and ligaments

You barely have to think about walking barefoot; it is simply a choice before you step out the door. The goal is to make an effort one or two times a day when you lose the shoes and practice walking on sand.

Plus, if you feel on edge after a long day, spending time in nature can help you get grounded and reconnect with yourself.

Honolulu, on Oahu, has got miles of sandy beaches, so you don’t have any excuses.

Are You Ready To Make Time For Your Feet?

Alright, now that we have you here, when are you going to schedule an appointment?

Scheduling yourself in for a foot massage is more than a form of self-care; it is an act of self-love. It

is vital to refill our cups to show up our best for ourselves, our families, and at work. Plus, do you want to take a break from cycling this week? We didn’t think so.

At Hawaii Natural Therapy, we are here to support your well-being, inside and out. That is why our team of professionals is ready to accommodate your needs when you pick up the phone.

Now you can schedule your appointment online or give us a call at the clinic to schedule with one of our friendly staff. We look forward to hearing from you.

The Importance Of Sports Massage In Athletes!

Whether you are an athlete or not, the benefits of sports massage are monumental, whether it be for your physical health, mental, or emotional well-being. How often does one stop and think about stretching after their hike or taking a five-minute yoga session after a long day of work?

The answer is probably unlikely the majority of the time.

Although a good night’s sleep and a well-balanced meal do the trick to bring things back into equilibrium, temporarily, it doesn’t specifically tend to your muscles, joints, and range of motion. A sports massage helps heal injuries and move the body’s tension while alleviating mental and physical stress.

On a personal note,

I remember my first sports massage. I was training for the big day before going on stage and competing in a fitness competition. I had scheduled a sports massage because the strenuous weight lifting and daily cardio had started to take a toll on my body more than expected.

Mind you, I had utterly neglected to allocate time to stretch after a workout. Probably because of laziness and feeling run down after the gym. Come to think of it, I didn’t know there was anything wrong with what I was doing because I was going to the gym every day, eating clean, sleeping, and avoiding alcohol.

Which is all you need to feel good, right? Not entirely.

As the days crept up to competition time, I noticed a significant change in my posture but most notably my hips. The clicking, pinching, and soreness in my hips slowly built over time the longer I prolonged doing anything about it. After a while, other body areas began to suffer because they had to compensate for one another.

In our many blogs, we mention the phrase “build a relationship to your body.” It’s because everything is interconnected and works alongside one another in unison to function optimally. Hence the pain, tension, and stiffness can be perceived as alarm bells that something in the body needs attending.

To realize this, we must listen.

Over time, our muscles tighten and experience fatigue, leading to injuries and decreasing your range of movement. Hence why a sports massage may be what the doctor ordered to help you tend to your muscles and maintain your joints, muscles, and ligaments.

In fact, your hamstrings will thank you for it!

What Is The Sports Massage Definition?

The Sports Massage Association defines massage as “the management manipulation and rehabilitation of the body’s soft tissue, including muscles, tendons and ligaments.”

What Can You Expect During Your Sports Massage?

Sports Massage differs from regular Relaxation Massage because it supports recovery from a sports-related injury. Sports Massage places a focus on a specific body part, such as your neck or hamstrings.

On the other hand, a Relaxation Massage is a treatment that aids with restoring balance to the mind and body and promoting rejuvenation. It doesn’t sound all that bad! However, as an athlete or an individual treating an injury, a Sports Massage would be a more viable option.

Both options are equally essential, and it is a matter of deciding what is best for you and your body.

Today, our focus is on the importance of sports massage in athletes, so let’s refocus our attention on that. An effective Sports Massage will have deep tissue work elements, stimulation of the lymphatic system while increasing blood flow in the body.

4 Categories Of Sports Massage:

1. Rehabilitative: A Rehabilitative Sports Massage focuses on alleviating stress from injury while carefully returning the affected tissue to equilibrium.
2. Restorative: The eminence of a restorative massage enables further training by helping you prevent injury. It is generally best while training to help you work harder and achieve your personal best during exercise.
3. Pre-Event: Typically performed 15-45 minutes before an event. The Pre-Event Sports Massage is designed to stimulate the muscles that will be exerted during your activity.
4. Post- Event: Post-Event Sports Massage aids with normalizing the tissues after undertaking strenuous activity. It is best to have this massage 2 hours after your event.

Before your massage, your therapist will assess to understand where your body is currently at.

Your therapist will assess your posture and symmetry, followed by a series of exercises to evaluate your joints and muscles’ flexibility and mobility.

The assessment will evaluate your range of movement through a series of passive, resistive, and active exercises.

Often our bodies undergo trauma during a Sports Massage which can leave you feeling sore after a few days. It usually takes 24-48 hours for you to feel the full effects of your treatment. Afterwards, the massage will leave you feeling rejuvenated, refreshed, and comfortable.

During your recovery after a Sports Massage, don’t be alarmed if you experience a few chills, thirst, and faintness. Hydration is crucial during this time, and you can also take a warm bath to aid in the healing process.

What happens during trauma in a Sports Massage?

During a Sports Massage, we are working with the fascia, a hollow fibrous network of connective tissue made of elastin and collagen that surrounds the organs, bones, and muscle tendons in the body.

The techniques used are myofascial release techniques to stretch the fascia.

Poor posture and physical trauma make the fascia in the body become stiffened and lose their elasticity. Which then results in a significant decrease of flexibility in the body. Have you noticed that particular bodily movements become more painful as the days go on?

Since when did cross-legged become an issue!?

The importance of sports massage in athletes and non-athletes is to loosen the fascia. Aside from myofascial release techniques, there are other methods at work.

3 Additional Sports Massage Techniques

1. Trigger Point Work: Most of the time, trigger points cause pain without warning and with little as no explanation. During your massage, trigger point work may look like cycles of isolated pressure and release to eliminate the targeted pain spot.
2. Muscle Energy: This method is used to stretch, strengthen, and relax tight postural muscles.
3. Soft Tissue Release: The soft tissue release helps stretch localized areas of your tendons, fascia, and muscle tightness. After identifying your fibres’ direction on the muscle tissue, your therapist will either apply an active, passive or weight-bearing technique.

Why Sports Massage Improves Performance 

Adding Sports Massage to your regular training or housekeeping purposes will cure/restore mobility to injured muscles, increasing your performance by extending your sporting career and fitness ability.

Especially if you are a runner, your muscles are prone to shortening, building tension, and experience a decrease in blood supply and range of movement without proper maintenance and upkeep after exercise.

Having a proper stretching routine pre and post-workout is essential for avoiding trivial injury when it comes to exercise. Especially after an event, make sure you have plenty of water and avoid caffeinated beverages and fizzy drinks.

6 Benefits Of Sports Massage In A Nutshell 

1. Relief of muscle tension and stiffness
2. Reduce muscle pain and swelling
3. Remodel scar tissue
4. Improve range of movement in the joints and muscle flexibility
5. Increase circulation and removal of metabolic waste
6. Enhance recovery from repetitive activity

Sports Massage Enhances Recovery Through:

1. Increase of lymphatic and blood flow
2. Remove post-training inflammation
3. Improve oxygen to muscles to speed up recovery times
4. Enhance recovery from injuries
5. Remove swelling from the area to allow new tissue to be laid down

The therapist will use stroking and kneading techniques to increase the range of motion and flexibility in the body, allowing the muscles’ tension to relax and lengthen.

Before We Wrap Things Up

The importance of sports massage in athletes and the avid walker is equally essential to balance the body. If you are spending long days behind your computer screen or getting outside as much as you can, either way, our bodies need to move to get the blood flowing in all the right places.

Think of your body as a well-oiled machine; after a while of neglect, things become rusty. Our bodies, in fact, are the same. Physical wellness looks different for all individuals, but our muscles and joints all require maintenance from time to time, if not regularly.

We hope this blog was informative and inspired you to try a different approach to looking after your muscles and joints.

The importance of sports massage in athletes is a game-changer that improves performance and allows non-athletes to challenge themselves while preventing trivial injury.

Honolulu, Oahu, is a great area close to the ocean shore that allows individuals to enjoy the fresh air and exercise outdoors. Conveniently we are located in the heart of town, so if you are due for a Sports Massage, we are here for you.

Here is our phone number (808) 200-4611 and our friendly staff are ready to help you when you call. 🙂

The Relationship Benefits Of A Couples Massage!

Relationships lose their spark when life becomes consumed with things like work, kids, and daily stressors. In some cases, the majority disunite from the relationship altogether. We want to challenge the new norm and help you revive a connection with your partner.

The relationship benefits of a couples massage can turn things around from dull conversation topics and ordinary movie dates.

Introducing couple’s massage date nights is now equivalent to going on vacation. Who knew you could even do that?

You don’t need to spend thousands booking flights and staying at luxury hotels to relax. A comfortable bathrobe and soothing spa music will flip the switch from work to vacation mode instantly.

Plus, spending time with your loved one in a relaxing environment is a change of pace. We could all dedicate some time to lower tension and stress levels.

The relationship benefits of a couples massage blog will focus on 3 principles:

1. The Importance Of A Couples Massage
2. Setting The Stage At Home For A Couples Massage
3. 3 Ways Couples Massage Sustains Your Relationship

Let’s dive in, shall we?

The Importance Of A Couples Massage

To make this exciting for you, let’s break this down into 4 key points that’ll paint a picture about the importance of a couples massage.

1. Quality Time With Your Partner

When was the last time you and your partner spent quality time together outside of going out to dinner or as you get ready for bed?

It is time to reignite the spark in your relationship and focus on ways that you can relax together. During a couples massage, quality time is unmatched compared to cuddling on the couch or eating dinner together.

It can also enhance the dining experience because it will bring about new conversation topics and feeling relaxed. It opens up an opportunity for vulnerability in the same space as your partner.

At the same time, it cloaks around you in soft, charming energy that melts the worries of yesterday, today, and tomorrow—welcoming empathy that draws you in closer to your partner.

2. Trying Something New With Your Partner

It’s important to mix things up and let yourself be free with your partner. What that means is laugh, play, and let go. Sometimes it may be easier said than done. This is the part where trying something new can revive your time together.

Going for a massage is equivalent to going on a trip to spice things up in your relationship, except you’ll avoid high travel costs and packing for the weekend.

Spend time together brainstorming ideas. Welcome your creativity and explore the various activities around you, in Oahu. Take it back to your honeymoon stage and be a teenager again.

During a couples massage, you can ease into the energy and enjoy the tranquillity together after a long week or long few years!

3. Reduce Stress and Anxiety

Our body is remarkable because it stores absolutely everything, hence why it’s crucial to nurture it. After a while, we become stiff, sore, and sadly immobile. That will inevitably come with age.

Scheduling a couples massage from time to time can help loosen up those muscles and fire the social hormones to help reduce stress, anxiety, and depression, leaving you rejuvenated.

The social hormones stimulated by touch are serotonin, dopamine, and oxytocin.

Reducing stress and anxiety opens doors for connection and appreciation for your partner and life.

4. Solid Time For Reflection And Connection

During a couples massage, lose the need for thinking and physical activity. Allow the mind to be quiet and captivate stillness or focus on the sensations of your massage.

How often do you self-reflect?

The massage experience sets a peaceful stage to wonder upon reflection or simply close your eyes and drift away. A state of complete vulnerability during a massage with your partner invites an energetic and intimate connection at that moment.

We all need a reset, and this may be what you need.

Setting The Stage At Home For A Couples Massage

No availability? No problem. If booking a couples massage in Honolulu is not workable for your schedules, then you can set the stage at home.

All you need are few key accessories, a safe space, and the willingness of each individual. You have yourself a stress-free romantic evening.

If you’ve ever gotten a massage, you know the aroma and soft music that calms the nerves? Recreate it. Perhaps you light your favourite candle or turn on your diffuser with spa music playing in the background.

Don’t have the music too loud; achieve gentle background and soothing ambiance.

Giving others permission to touch our bodies is a delicate experience that can withdraw emotion.

It is vital to hold space for yourself and your partner at that moment.

When setting the stage at home for a couples massage, think about tenderness, vulnerability, safety, and connection. With that said, turn off the bright light and stage a relaxing mood with dim lighting.

Check ahead of time and set your mobile devices on silent where they won’t break the room's energy or the flow of your massage. Take the initiative to capture this time as sentimental to your relationship and your quality time together.

Although you are in the presence of your home, we encourage you to immerse yourself in the time you carved out for one another. Stay present and communicate any needs, desires, and discomforts.

Leave work, stress, money, or anything taxing out of the conversation.

Couples Massage Techniques:

1. Intentional Movement
Focus on your breath and your partner’s breath to help ground you in the present moment and help you intertwine with their emotional energy.

2. Inquire About Pressure/Movement
Show curiosity for your partner’s wants and needs during their massage. Inquire about pressure preference and any areas of concern that they want to target.

3. Massage Types

You don’t have to be a professional masseuse to deliver a massage. With intention and listening, you can provide.

Massage at home is an opportunity to get in tune with your partner’s wants and needs and an act of giving wholeheartedly. When we pour genuine care into every caress, we build an emotional bridge and trust.

The best massage to do on your partner is while setting the mood and a safe space where you can connect. A safe-space helps in releasing pent-up energy, emotion, and tension from everyday stressors.

3 Ways Couples Massage Sustains Your Relationship

The relationship benefits of a couples massage can sustain your relationship in 3 ways. Besides being a popular form of self-care and rehabilitation for the mind and body, it can also work wonders on how you communicate and release emotion.

Earlier, we talked about massage stimulating your social hormones or your “happy” hormones, endorphins.

We'll be touching on the theme of communication, which can often lead to resentments, lack of self-expression, and attention to needs/desires in a partnership if not looked after.

A couples massage can help promote 3 things in your communication with your partner.

Let’s dive in:

 

1. Empathy

Inevitably, minor situations with our partner get under our skin. A common choice is to sweep that under the rug. Most likely, we attach them to deeper rooted issues or set us off because of a stressful day at work.

Whatever the case, it can be too late for damage control, and so expressing yourself, healing, and growing with your partner requires work.

Couples Massage therapy is a viable way to get on top of your relationship. It's hard to compromise or empathize with your partner when you have pent-up emotions.

Through physical touch and deep relaxation during a massage, we can move pent-up energy in the body, inviting more space and healthy balance. Sometimes, that’s all that’s necessary to shift mindset or direction in a conversation.

 

2. Communication

We are going to piggyback on the previous sentence around the “direction in conversations.”

Keeping a balanced conversation when we feel hurt or saddened by something can be tricky. Hence, the importance of looking after our physical bodies can help us carry a level-headed chat.

Communication is key. The key to communicating effectively is a lot easier when you are, individually, in tune with your emotions and body.

Because massage leaves space for reflection and moving energy in the body, this opens the gates for flow in conversation vs. uncertainty and insecurity. A level-headed discussion can help you dissolve any bickering and improve relationships, not just romantically.

 

3. Personal Desires

Pay attention to your desires during a couples massage. This is a great way to understand how you communicate your needs and your ability to set yourself apart from your partner.

Can you voice your preferences or opt for a different type of massage than your partner? Or do you feel the need to do everything the same?

The opportunities are endless. Although doing things succinctly in your relationship is favourable, it is also essential to nurture your sense of individuality, so things don’t become too enmeshed.

Because of enmeshment, we deny ourselves to be authentic, which plants a seed for deeper-rooted problems.

In Conclusion...

Relationships are gardens that bloom when watered, nurtured, and fed. The time we spend growing our gardens reflects in the way they flourish and bloom.

There are several moving parts to a garden. Besides that, the amount of labour the gardener puts into the garden will reflect the results.

In retrospect, relationships are the same.

As gardeners of relationships, we must take care of ourselves to pour love and labour into the garden. The relationship benefits of a couples massage will pour into both the garden and the gardener.

Give you and your partner a gift of a couples massage in Honolulu on Oahu. Tend to your physical, emotional and mental health, your body and relationship will thank you for it. Call us at (808)200-4611 if you would like to schedule your Couples Massage appointment with us in Honolulu, or book at the "Schedule An Appointment" button below!

Running The Honolulu Marathon? Get Massage Therapy Now!

Running the Honolulu Marathon is a great way to get involved in the community, meet new people, and exercise while enjoying the views and fresh air. However, something to consider before you sign up is training and getting yourself ready for the big day.

To avoid pulling, straining and hurting the muscles beyond the point of repair, we recommend that you look into training at least 3-5 times a week.

With that said, the importance of massage before a marathon is something to consider to help aid with pre-comp anxiety, stress, and tension before the big day. Luckily, The Honolulu Marathon on Oahu is a running marathon for everybody, meaning you can do it too!

During your training, marathon, and recovery, we play a role in providing massage therapy for runners looking to participate in the Honolulu Marathon.

In this blog, we will cover the benefits of post and pre-marathon massage, techniques used during massage, and ways that you can incorporate post/pre-marathon massage at home.

Let’s get to it!

Honolulu Marathon Massage Therapy: What You Should Know

The Importance Of Massage Before A Marathon

When you schedule a massage appointment before your marathon, it can be done as late as 30 minutes and early as two days before the race. Before the marathon, schedule a massage every other week and at the peak of training, try to schedule one per week.

Honolulu Marathon Massage Therapy can help aid in stress and calm the nerves before the race. As mentioned earlier, this marathon is for everybody, so compete at your own pace, don’t compare yourself to others.

We invite you to consider The Honolulu Marathon as a way to challenge yourself and, at the same time, grow the relationship with your body, which looks like walking when necessary and not pushing past your pain tolerance which can result in injury and more pain.

The importance of massage before a marathon is an excellent way to decrease fatigue and bring circulation to the body. During the pre-marathon massage, we use less oil to not clog your pores right before a race.

Massage therapy for runners is essential to stimulate the muscles and stretch the soft tissue to help prevent injury and damage during exercise while improving flexibility.

When the scar tissue breaks down during a massage, it gives new injuries a chance to heal and for your body to release natural endorphins that work as a natural pain reliever.

Techniques used in pre-marathon massage are:

1. Compressions to increase the blood flow to the muscles.
2. Friction is applied to heat and warm up the muscles
3. Gentle and active stretching of the muscles to increase flexibility.

We then repeat the cycle to stimulate the tissue.

The Importance Of Massage After A Marathon

Let’s get real for a moment. Have you ever felt agonizing pain two or three days after exercise? Where your muscles felt so tense and sore that you could barely move and spent your days avoiding excessive movement.

Yeah, it sucks.

When you commit to the challenge of participating in the Honolulu Marathon, your muscles are required to work harder than they usually do, causing microscopic damage to the muscle fibres, leading to muscle stiffness or soreness.

Whether you are an avid runner or trying this whole marathon thing for the first time, some well-deserved self-care for the body is crucial and helps aid in healing.

The recommendation is to schedule your post-massage 72 hours after your marathon so you don’t layer muscle soreness on your body. Post-marathon massage helps decrease muscle tension and improve motion range while helping you relax and reward yourself after days of hard work.

Your post-massage will aid in healing by increasing lymphatic drainage and improve recovery and relaxation of the body. The post-massage helps remove waste and relieve the body from any delayed muscle soreness and help with acute pain from injury.

It is overall improving muscle and tissue elasticity.

Post-marathon massage techniques are a combination of active stretching of the muscles, kneading, long gliding strokes, compressions, and joint mobilizations. We will also provide you with massage techniques you can do at home further down in this blog.

Post and Pre Marathon Massage Therapy For Runners On Oahu

Difference Between Massage and Sports Massage

The difference between a regular massage or a sports massage is the movement. The muscles and massage techniques involved are to cater to the client’s muscles targeted for training.

In sports massage, you don’t go past your pain tolerance to avoid further damage and focus on areas that need massage the most.

If You Suffer From Any Of These

Here are symptoms and descriptions of common injuries that people deal with and ways to aid in healing and self-care at home.

Iliotibial Band Syndrome

Iliotibial Band Syndrome is associated with pain such as aching, burning, and tenderness on your knee's outer part. Alternative symptoms are clicking, popping, and snapping, and pain up and down your leg. IT Band Syndrome is usually caused by bending the knee repeatedly through running, cycling, long-distance walking, and hiking.

Your IT Band is a thick bunch of fibres, which run outside your hip. Following the outside of the thigh and knee, down to the top of your shinbone.

5 Preventative Measures For IT Band Syndrome:

1. Make sure you are stretching before and after exercising. Stretch your IT band, hips, thighs, and hamstrings. You can also use a foam roller.
2. Give your body time to heal!
3. Try running with shorter strides.
4. Run-on flat surfaces.
5. Please make sure you wear proper shoes and replace them regularly!

Achilles Tendinopathies

The Achilles Tendinophatisies result from an overuse injury accompanied by pain in the back of the heels, difficulty walking, and swelling/tenderness of the Achilles.

Your Achilles helps you walk, run and stand on your tip-toes and are the largest tendon in the body that attaches your calf muscles to your heel bone.

5 Preventative Measures:

1. Make sure you are stretching before and after your work-out.
2. Maintain a level of healthy fitness, exercise, and weight.
3. Avoid a dramatic increase in sports training. Vital if you are training for your first marathon!
4. “Working through the pain” makes it work! Instead, REST IF YOU HAVE PAIN!
5. Use proper footwear and avoid wearing high-heels for long periods.

Plantar Fasciitis

Plantar Fasciitis is the most common cause of heel pain due to inflammation of the thick band of tissue that connects your heel bone to your toes. It is accompanied by a stabbing pain when you take your first few steps in the morning.

You can also trigger Plantar Fasciitis from standing or sitting for long periods.

Keep in mind that pain is worse after exercise.

5 Preventative Measures:

1. Maintain a healthy weight
2. Make sure to wear supportive shoes and change them regularly.
3. Change your sport if necessary.
4. Applying ice to your heels
5. Make sure you are stretching your heels.

Muscle Strains

Muscle strains are quite common in individuals and result from fatigue, improper muscle use and overuse. Pain can be a single or combination of the following:

1. Soreness
2. Limited Range Of Movement
3. Bruising And Discoloration
4. Swelling

Individuals can also experience a “knotted up” feeling, muscle spasms, stiffness, and weakness, usually in the lower back, neck, shoulders, and hamstrings.

5 Preventative Measures:

1. Regular exercise and maintaining a healthy weight
2. Wearing proper shoes - this is important as you can tell!
3. Being mindful of your posture while sitting and standing
4. Try not to sit in one position for an extended period
5. Lift objects carefully and take precautions to prevent falling

Overall Performance

Post and Pre Marathon Massage Therapy For Runners On Oahu are beneficial for overall recovery and performance. Your massage therapist can decide whether it is good or bad to go hard on a muscle after feeling it.

You play a role in ensuring that you don’t go past your pain threshold to avoid further damage or injury to the muscle; let your massage therapist know about pain levels and areas of concern.

With post and pre-marathon massage, you can expect less inflammation in massaged limbs due to a 30% increase in genes that help rebuild mitochondria, which are engines that turn energy from the cell's food to aid in recovery and repair.

Sports medicine uses massage to help athletes with recovery and rehabilitation. As well as prepare athletes for competition, enhance performance, and help aid with musculoskeletal injuries.

Sports Massage is also suggested for pre-competition anxiety.

 

Most Common Sports Medicine Literature:

 

Effleurage Techniques

Effleurage technique is performed to the muscle's length in the “away from the centre” (distal) to the proximal sequence. The applied pressure is slow, light, and gentle.

 

Petrissage Techniques

Includes kneading, wringing, scooping strokes with deeper pressure to the patient pain threshold.

 

Deep Transverse Friction Massage (cross-friction)

The technique applies pressure to the target issues using the fingers.

Ways To Self Massage At Home

Here are some tools that you can use to loosen up the muscles at home through massage. Ensure that you are applying careful pressure to avoid causing the muscles to tighten in defence due to pain.

Foam Rollers

Help relieve muscle tightness, soreness, inflammation and increase your joint range of motion. Foam rollers are a great tool to use during warm-up or cooldown.

Tennis Balls

Tennis balls can help reduce tension, tightness, and sore muscles while increasing blood flow and alleviating pain and stiffness. A tennis ball can also get into the deeper parts of the muscle and help relieve the pain.

Yoga For Runners

Yoga is a perfect activity for recovery for runners or anyone. It helps with relieving soreness and tension of the muscles while restoring your range of motion.

Is Running The Honolulu Marathon For Everyone?

The answer is yes!

As mentioned before, The Honolulu Marathon caters to everyone, meaning that walkers are welcome and EVERYONE will get the chance to finish the race.

The race itself is mainly flat except for Diamond Head which will put you at about 124 ft. above sea-level near mile 9.

Suppose you are considering training for the marathon, which we highly recommend! Here are a few guidelines! Please consult with your physician if you have conditions that can prevent you from running and heavily exercising.

Learn to listen to your body!

Brief Training Guidelines:

1. Run 50 miles over the four months leading to Race Day.
2. Run three to five times per week.
3. Run at a relaxed pace to carry on a conversation.
4. Average Speed 12-15 mins/per mile = finishing between five to seven hours on race day.

It’s essential to look after your body while training, and this is an excellent opportunity for you to become more in tune with what your body needs and how it reacts to the new training schedule.

We encourage you to challenge yourself while ensuring your safety and health.

To Conclude Our Time Together

If you are looking for or are interested in Honolulu Marathon Massage Therapy, we got you covered.

We understand the stress and the pressure that comes with heavily exercising and training, so we want to be there for you when it comes to all things healing the muscles and your body.

Conveniently, we are located right in the heart of town in Honolulu, on Oahu.

We have a special gift for you. When you present your valid Honolulu Marathon ticket, we gift you 10% off your massage for being a good "sport".

Schedule your appointment with us now and claim your gift at (808) 200-4611, or you can request an appointment online, and someone will get back to you. 🙂

We look forward to hearing about your marathon journey!

How To Meditate For Beginners At Home

Meditation and mindfulness have been popular topics amongst many dealing with stress, anxiety, and wandering minds. Because of the pandemic, individuals are spending a lot more time at home and, as a result, leaving us isolated with our thoughts, social media, and the news feeding information to keep us on our toes.

Consequences arise when we neglect to nourish our bodies and feed our minds with hearty thoughts that galvanize calmness and gratitude.

Therefore, we put together this blog to inspire your heart to get back on track, wherever you may be in this present moment.

No, it’s not too late to start.

Our goal is to encourage you to train your mind through this guide for beginners in mindfulness and meditation. Even if you are familiar with the practice of meditation and mindfulness, please join us today and every day on this journey.

Today’s blog will talk about meditation techniques and building awareness in the body.

We will mention benefits, but before you get further into reading, keep this in mind: “Meditation is no goal. Simply be present.”

Blog Sequence:

1. Purpose Of Meditation And Mindfulness
2. Types Of Meditation Techniques
3. 3 Simple At-Home Practices For Beginners

Purpose of Meditation and Mindfulness

We won’t go into the ancient teachings of meditation in this blog, nor are we going to focus on products to make this experience smoother for you.

Our goal is to share lessons and challenges of meditation and the relationship between the mind and body.

Before we dive further, here is a list of short-term benefits that come with daily meditation practice:

• Lowered Blood Pressure
• Better Circulation
• Lowered Heart Rate
• Less Perspiration
• Lowered Anxiety
• Lower Cortisol In The Blood
• More Well-Being
• Less Stress
• Deeper States Of Relaxation

Noting the positive benefits that meditation has on the mind and your immune system, those things are not the goal. They result from what your practice welcomes into your life.

The thought could be, “I need to meditate because I feel stressed out, and my mind won’t let go of this single thought.” However, we challenge you to see the meditation benefits because of the practice, not the goal.

Simply make no goals.

We encourage you to let your meditation and mindfulness practice be a gateway to enrich a deeper understanding of your inner-self. Allow dedicated, conscious practice throughout the day that brings you closer to your body.

A conscious practice will bring you to yourself, predominately.

The Challenges Of Meditation Practice At Home

We’ve heard it all, excuses about why you can’t or won’t meditate, and that’s okay. It is pretty common for individuals to feel irritated or annoyed because of the sounds of life outside.

Perhaps distractions are inevitable in your household. You either have children, or it’s common for your house to be jam-packed with rumbling in the kitchen or yelling at the T.V. screen.

Whatever the cause may be, we understand and gently challenge you to hold your reasoning from a birds eye view perspective or the eye of the observer. From the observer's eye, ask yourself, why don’t you want to spend mindful minutes on yourself? It would help if you got real here and then decide.

The biggest challenge of showing up to meditate for beginners at home is the lack of discipline. Lack of disciple is not a bad thing. It is not a judgement you have to place on yourself, nor is it something to punish yourself.

Our minds are powerful and established in their ways. For the mind, stepping out of the comfort zone is death to the ego, which holds on to behavioral patterns, beliefs, and values for survival.

A simple practice of meditation and mindfulness can be just that: noticing yourself cling to the idea of something. Simply recognizing this will open up the mind and help you come back to the present, where the only way is artlessly being.

The Relationship Between The Mind And Body

“The mind and body are one. When the intimate relationship between mind and body is disrupted, ageing and entropy accelerate. Restoring mind/body integration brings about renewal. “ - Deepak Chopra

What does it mean to have a relationship with your body?

It means listening and being in tune with your emotions, senses, and needs. Listening to your body looks like responding with nurture when you are in pain. Being connected also means slowing down when you are in pain or rest when you feel sluggish.

We recognize that our busy schedules do not allow for that. Yet, we believe subsidizing time spent on the couch watching T.V. with wine with a bit of mindfulness and meditation would help build a stronger relationship with yourself.

Imagine living in a space where treating yourself with harmful food and drinks for the taste was no longer satisfying. Indulging would look different and on a completely different scale.

A shift happens when we build a bridge between our mind and our body. We invite a revival of stronger listening. A moment-to-moment interaction with ourselves can sense the tickle in our toes or the whisper from our bellies.

The purpose of this relationship is a deeper understanding of the self. It is a conscious moment-to-moment way of being where you then open up the gates to healthier boundaries in your life.

Our relationship to the body means tending to emotions, allowing them to flow with each fleeting moment.

Types Of Meditation Techniques

In this part of the “How To Meditate for Beginners At Home” blog, we will discuss a handful of meditation techniques.

Our goal is to open up space and let this be a guide for beginners and layout different ways on how to meditate.

1. Concentration Meditation

Concentration meditation is where you focus on one thing for a time. The challenge is to refocus your attention and build a capacity to let go of thoughts. The idea is to listen to your breath and pay attention to the distinct sensations in your body.

The idea of sitting down and meditating can sound daunting, perhaps even dull, but don’t let that steer you away. Concentration meditation can take on different focus points and environments.

If you live near the ocean, sitting down at a park bench and focusing your attention on the water, and let the seas put the mind at ease. Another focus point can be fire and getting lost looking at a flame of a candle.

The world of concentration meditation is your chance to explore and get creative. Find what feels good for you! You don’t have to limit yourself, instead try all of your options. You can go as far as repeating mantras or counting mala beads, and listening to meditation music.

You will know when you’ve found something that works for you. The goal is not to give up and build a habit out of this. Train your mind.

 

2. Mindfulness Meditation

Mindfulness Meditation is the practice of being the observer. Mindfulness is taking a birds eye view perspective on your inner state and thoughts and having zero involvement, attachment, or judgement.

Sitting in the observer's seat, you can explore how different emotions, thoughts, and experiences move through your body. This type of mindfulness empowers us to notice how we judge and label experiences instantaneously.

We are not wrong for seeing things in black and white or judging. We have the choice to readjust as soon as we realize our thoughts and behaviors.

We do not define practicing mindfulness as sitting alone. Mindfulness is practicing the awareness behind every action, movement, and task. It can show up as a conscious shift in your mind where you feel and observe your movements and thoughts.

Imagine focusing your attention on the running water while you are doing dishes. Being mindful would mean feeling the sensation of the water on your skin and the way it travels with a gentle force.

Pay close attention to your movement and the weight of each ceramic plate in your hand. Take in the dish's aroma of soap and dinner as it lingers in the kitchen air. To have mindfulness, you must let your senses consume the present moment.

It becomes a meditative state—a rich moment of stillness from a simple task.

3. Moving Meditation

Other moving meditations are Tai Chi and Qi Gong.

A moving meditation that you can incorporate into your daily routine is walking meditation. Essentially, you have no excuse not to try this because we all walk and move every day. You can integrate this into your daily life while walking around the house or the main strip on Waikiki, Oahu.

In your mind, a walking meditation would look like this:

Walking Meditation focuses your attention on each step and observes the sensation between your foot, the hardwood floor, or the snug feeling of your high-heels as they greet the ground which each step.

The idea is to let yourself fully experience walking with your mind, your body, and your senses.
A simple conscious shift is enough throughout the day because this way, you are taking steps forward. (No pun intended)

The more time we spend focusing on our bodies and our breath, the more connected we become to ourselves and achieve internal stillness. You have the tools to quiet the mind.

“Walking meditation is like eating. With each step, we nourish our bodies and our spirit. When we walk with anxiety and sorrow, it is like we are eating junk food. The food of walking meditation should be of higher quality.”

- Thich Nhat Hanh

3 Simple At-Home Practices For Beginners

How to begin meditating?

Acknowledge the fact that you showed up today to begin your meditation practice. This journey is authentic and unique to you. What and how you decide to proceed is entirely your choice, and we are here to guide you by providing unique resources to aid you.

You don’t need to bring anything to practice except for the vow to yourself that you will continue showing up and quieting your mind.

Here is how to meditate for beginners at home.

You can start with 2 minutes for the first week and then escalate the time with each week. Again, this is a suggestion, find what feels good for you and progress at your own pace.

Sitting Meditation

1. Find a comfortable and quiet space in your home with no disruptions. If this is not available to you, use the bathroom floor. Yes, we said it, 2 minutes in the tub or the floor. No one will interrupt you here.
2. The invitation is to sit or lie down.
3. Take a deep conscious breath and close your eyes or have them rest gently halfway.
4. Breathe naturally without controlling your breath.
5. Now you can draw focus on your breath or the sensations in your body.

There are vital things to keep in mind with this type of meditation practice:

• If this is your first time, setting a timer can help keep you focused and on track sitting productively for the two minutes.
• You can use music during your meditation. Spotify and YouTube are great resources for meditation music that can make your experience more comfortable.
• The most important part of the practice is refocusing your attention when the mind takes over. It doesn’t mean to stop or that you are doing it wrong.
• You will have the urge to itch, scratch or move. Try to do that with your mind first. Although moving through your meditation is not wrong, the challenge with specific concentration meditations is stillness.

 Guided Meditation

Guided meditations require you to sit or lie down. The technique is like sitting meditation, except you are following a voice that is guiding your practice.

It is important to stay fully aware during these practices and recognize when you are dozing off or thinking about something else. Simply bring your attention back and allow the voice to guide you.

Popular apps like Calm or Headspace are also available to you for download/purchase on your phone.

Walking Meditation

If you have a dog, you can start and end your day with a walk with your pup. Walking with your dog is a fantastic opportunity to integrate a meditation/mindfulness walk where you focus your attention on each step.

Plus, is there a better way to spend time with your dog than to be fully present?

You can start a couple of times a week. Give yourself 10 to 15 minutes to go for a walk where you fully immerse yourself in your steps.

We know Oahu for its beautiful scenery and remarkable views. Perhaps a hike is where you can begin your journey while getting grounded in the mountains.

We Enjoyed Writing This Blog For You

We hope that this “How To Meditate For Beginners At Home” blog brought value to your day. Our invitation is to show up and give yourself the gift of being present, with each moment, with every practice.

“Know that life can only be found in the present moment.”

- Thich Nhat Hanh

We hope you gained some value out of reading about our meditative practice. Call us at (808) 200-4611 or request an appointment online if you are interested in getting a massage appointment with us in Honolulu, Hawaii. By inviting you into the clinic, we invite you to be part of our family.

Pregnancy Massage Safety, Benefits, And Importance!

This blog is for the mothers and soon-to-be mothers of Honolulu, or the moms passing through on Oahu. We understand the journey of pregnancy.

Although each of you is going through personal changes, adjustments, and experiences, we hold space for you, your emotions, and your changing body. You are stepping into the next chapter of your life and entering the realm of motherhood.

Congratulations, and how exciting!

This goes without saying; your body is also going through its own set of changes. Aside from the apparent fact of growing a little human and becoming a home to a second heartbeat, the changes in weight, posture adjustments, and feeling perhaps a bit sorer are inevitable.

So aside from taking care of your mental well-being, how are you tending to your physical health? No, we are not talking about physical activities such as doing yoga. Instead, we want to introduce to you the pregnancy massage importance, safety, and benefits.

A ​pregnancy massage​ is for those long days at the park or dreaded grocery store visits that force you to be on your feet all day. We imagine that your body is craving earnest tenderness, love, care, and rest.

We wrote this blog to share the pregnancy massage importance, safety, and benefits with you so you can tend to your body and​ promote a healthy pregnancy experience.​

Top 4 Safety Precautions During A Prenatal Massage

1. When is it safe to get a prenatal massage?

First, you need to make sure that you feel comfortable and get the green light from your physician only after the first trimester. This procedure is essential because getting a massage within the first three months of pregnancy can worsen your morning sickness and create dizziness.

Yours and the baby’s health is what’s most important during this time, so we understand the hesitation of trying something new. There is no “eject now” button that can disrupt your pregnancy during a massage, so you can be sure that you and your baby are safe.

We advise that you let your massage clinic know that you are pregnant so they can have a proper space ready. You are encouraged to tell your specialist about any discomfort and the preferred pressure during your massage.

2. How can a massage clinic accomodate my growing belly?

Yes, there are cases when specific massage clinics can’t accommodate pregnant mothers due to not having a proper massage table set up or pregnancy pillows, also known as bolsters.

However, discussing this with your clinic before can give them a heads up to ensure ultimate comfort for your prenatal massage and their ability to deliver a therapeutic experience for expecting mothers.

There are specially designed massage tables that can accommodate the baby, belly, and breasts. You would never be on your back due to the risks of putting pressure on major blood vessels that will disrupt the baby’s safety.

During the second half of pregnancy, or after the first four months, the baby’s weight and the uterus can compress blood vessels and cut off circulation to your placenta when lying straight on your back.

Therefore laying down on your side is appropriate, and your specialist can use special pillows and bolsters to support you. Bolster pillows are an excellent source for neck, knees, and lumbar support, especially at home.

3. What kind of a massage is a prenatal massage?

Your prenatal massage caters to the changes of your body in the present moment. The purpose of the massage is to stimulate your lymphatic system and soothe your body’s needs physically, mentally, and emotionally.

In other words, this is a therapeutic massage that focuses on all needs of the expecting mama.

5 Questions that can help you cater to your needs:

1. Where are you experiencing aches and pains?
2. What areas of the body feel sore that you have a hard time attending to?
3. What muscles in your body feel sore?
4. Are you trying to feel more connected to your baby?
5. How is your emotional well-being?

With those questions in mind, there are certain safety precautions to take regarding massage during pregnancy.

Pressure points to avoid during your massage are between your ankle bone and heel. These pressure points are connected to your uterus and ovaries and can trigger contractions with a massage.

Deep tissue massage is avoided on the legs during pregnancy because women are susceptible to blood clots. Deep tissue massage can dislodge a blood clot, putting the mom and baby at risk. However, gentle pressure is safe.

Rest assured, you are safe to proceed with a deep tissue massage on your upper body, such as back, neck, and shoulders.

4. When am I at risk during a prenatal massage?

Talk to your doctor if you have any of the following conditions that could put you at greater risk during a prenatal massage:

1. Diabetes
2. Morning Sickness
3. Pre-eclampsia
4. High Blood Pressure
5. Fever
6. Contagious Virus
7. Abdominal Pain/Bleeding

Benefits Of A Prenatal Massage

Alright, the more exciting stuff.

Aside from getting muscle and tension relief, there are other health benefits a prenatal massage can contribute.

For starters, massage is excellent for increasing blood flood, which is beneficial for your body’s lymphatic system to help flush out toxins and fight any bacteria.

A prenatal massage is catered to your specific needs to help you relax and loosen your back and shoulder muscles, especially when the baby is starting to grow and feel heavier on the legs, hips, and back.

Can you already feel a wave of relief at the idea of laying down for an hour? Say goodbye, STRESS!

It’s a wild thought to think a real human being is growing inside of you, and forming a relationship while in utero is integral to your relationship with your child. A prenatal massage can help you reconnect to yourself and your baby.

11 Benefits Of A Prenatal Massage:

1. Relieve Insomnia
2. Joint Pain
3. Back Pain
4. Neck Pain
5. Leg Cramps & Sciatica
6. Decrease Carpal Tunnel Pain
7. Alleviate Congestion
8. Could Lift Depression
9. Improve Circulation
10. Body Tone
11. Mental & Physical Fatigue

Prenatal Massage is beneficial for reducing swelling in your hands and feet as long as you are not diagnosed with pre-eclampsia.

Prenatal Massage At Home

We want you to have a successful, healthy, and comfortable pregnancy.

To do that, we want to share how you can attend to your body to help with stress and relaxation.

These at-home massage techniques are the best when you have someone at home who can nurture your body after a long day. The next time you need some serious relaxation, there are 5 prenatal massage techniques to try at home that tend to the whole body.

Pick your favourite oil or lotion, and let’s get to it!

5 Prenatal Massage Techniques:

 

Scalp Love:

While sitting upright, have your partner start at the base of the skull using both hands with their fingers spread, applying gentle pressure while curling hands together or apart. For added relaxation, have them lightly stroke the face, focusing on the spot between the eyebrows.

Shoulder Care:

Start with one side at a time. Have your partner glide between the top of the shoulder and the skull base using their hand or fingertips. While using gentle pressure, and then switch sides after 3-5 minutes.

Back Rub:

You have an option to lay down on your side or sit up for this one, whatever feels more comfortable for you.

Using lotion, have your partner stroke your back with the base of their hands, gently gliding down with one hand and the opposite way with the other. Have them focus on the muscles located along the spine.

The massage should feel soothing and relaxing for your whole back, and if you want a bit more pressure, then have your partner transition to using their thumbs. This way, they can focus on any tension along the spine that needs more attention.

Gentle Foot Massage:

** Before you begin, remember to avoid the pressure points between your ankle bone and heel.

Make sure you get extra comfy for this part!

Using lotion and gentle pressure, have your partner start at the top of the foot from the toes and slowly make their way up to your ankles.

Toes: Have your partner start by gently tugging on each toe and running their finger in between each toe.

Heel: Using both thumbs, stroking up and down the heel. One thumb up and one thumb down.

Sole: Again, using both thumbs, gently massage in circles on the sole and beneath the toes.

Remember to use gentle pressure!

Ankle: Once your partner has made their way up to your ankles, have them gently make circles around the area to help relieve pressure avoiding the points between the ankle and heel.

The gentle foot massage is an excellent way to help alleviate pressure and swelling of the feet after a long day!

Belly Massage:

Do not massage this area; however, as an alternative, you or your partner can apply Vitamin E oil to help alleviate stretch marks during and after pregnancy. 🙂

Something For Sleep:

Although prenatal massage can help with insomnia, we also recommend a body pillow for sleep, or just regular pillows will do.

Using pillows when you are sleeping on your side will maximize blood flow to your uterus without added pressure on your liver. It is also helpful to place a pillow between your knees if you are experiencing hip or back pain to alleviate some of the stress, especially at night!

Do You Want To Try A Prenatal Massage?

Since we have covered the pregnancy massage importance, safety, and benefits, does this sound like something you want to try?

It takes a lot of energy for your body to adjust to the baby’s growth while also functioning on a daily basis. We understand that you are on this journey full of new adventures, transformations, and challenges. However, you don’t have to do it all on your own.

Your first step would be to consult with your doctor and get the green light to go ahead and schedule an appointment.

A prenatal massage will help you tend to all areas of the body that call out for attention and nurture during the most critical times.

What steps will you take to look after your well-being during pregnancy?

Where You Can Find Us:

We would be thrilled to have you! When you enter the realm of motherhood, life tends to change drastically. Our lives become dedicated to our tiny humans who depend on us for survival.

To show up for them, we have to stay healthy and look after ourselves.

After all, as mothers, we are role models for our children, and we can’t neglect ourselves because a tiny human is always watching, and to those humans, we are everything. Now that you know the pregnancy massage importance, safety, and benefits, we are here to answer any questions and help you schedule a prenatal massage.

Give us a call today at (808) 200-4611 to schedule an appointment or fill out a form online, and someone will get back to you within 24 hours.

The Importance of Post-Surgery Lymphatic Drainage

Outside of getting regular massage treatments are also specific massages for those preparing for surgery or already are in their healing stages. The Importance of Post-Surgery Lymphatic Drainage runs deep.

Although everybody is different and unique in how they respond to treatment, surgery, and cosmetic procedures, we all have in common our lymphatic system.

Our lymphatic system is vital to healing and helping our bodies fight infection and disease.

However, when the body experiences back up in the lymph system, some complications can create an uncomfortable scenario for you, your healing, and the body.

So our goal today is to go in-depth about the importance of post-surgery lymphatic drainage and sprinkle in some fruitful seeds of knowledge about the lymphatic system in our body.

Here is a breakdown of 5 things we will cover today…

1. What is the Lymphatic System in the body?
2. What are the signs of a blocked lymphatic system?
3. What is a Manual Lymphatic Drainage Massage (MLD) and Technique?
4. Why is Manual Lymphatic Drainage Massage important pre & post-surgery? & for Cosmetic Surgery.
5. What are the Benefits of Manual Lymphatic Drainage?

We know there is a lot to cover, but it’ll be worth the read.

So let’s get to it.

What is the Lymphatic System in the body?

The word lymph is from the Latin word “lympha,” which means “connected to water.”

Here is a quick anatomy lesson. The body's lymphatic system is a network of tissues and organs vital in ridding the body of unwanted materials, toxins, and waste.

Our bodies are pretty remarkable in that sense, so we have to learn to understand and educate ourselves on the various functions the body has.

Imagine, it is like living in the same house for your whole entire life and not knowing where the kitchen is. Sounds ridiculous, right? So get to know your home, get to know your body.

The lymphatic system's primary function is to transport the “lymph fluid” that carries white blood cells through the body that fight infection.

The lymphatic vessels that look similar to veins and capillaries are connected to the lymph nodes that filter the lymph fluid, which can be found in the body from head to knee, around the heart and lungs, underarm, and groin.

The spleen and lymph nodes serve a particular function, such as producing white blood cells to fight against infection in the body.

The white blood cells are called lymphocytes, the body’s immune cells that produce antibodies to kill infection and unwanted foreign microorganisms.

The Location of Lymph Nodes:

• Tonsils: Contains the largest cluster of lymphatic cells and is also our first line of defense.
• Lymph Nodes: Store and produce cells that help fight disease and infection. There are between 600 and 700 lymph nodes in the body.
• Spleen: The largest lymph organ in the body that carries white blood cells to help fight infection.
• Thymus: The thymus has a specific function of storing immature lymphocytes referred to as “T-cells” that then mature into white blood cells or lymphocytes.

Overall our lymphatic system is an essential constituent of the human immune system that also helps fight disease.

When the body is fighting infection, bacteria, or in worse cases, cancer cells, they become present in the lymph fluid. The body’s reaction is to then make more white blood cells in the lymph nodes to fight the current, unwanted bacteria.

The result of this causes swelling in the lymph nodes, large enough to be felt. Although, in some cases, the swelling can only be detected through a CT scan or an MRI.

This brings us to our next question.

What are signs of a blocked lymphatic system?

When the lymphatic system can no longer carry out the duties of:

• Draining lymph fluid back into the bloodstream
• Remove bodily waste
• Carry white blood cells

The lymphatic system essentially experiences what we call a “Lymphatic Congestion” or, in other words, a back-up. This occurs due to inflammation and disease, and the cells actually poison themselves from their own toxic cesspool of lymph fluids.

Examples of types of infections:

• Strep Throat
• Locally Infected Skin Wounds
• Viral Infections
• Inflammation/Autoimmune Disease such as Lupus
• HIV

To help you better read your body and the signs of Lymphatic Congestion, we put together a list of 21 symptoms that you can observe in yourself.

21 Signs of Lymphatic Congestion:

1. Headache
2. Brain Fog
3. Swollen Lymph Nodes/Tonsils
4. Lack of Energy
5. Recurring Sore Throat
6. Mucous in the Morning
7. Mucous Drainage after Dairy and Flour
8. Fluid back-up in Ears (mainly found in children)
9. Popping & Ringing Ears
10. The decrease in the ability to fight infection (reoccurring cold and flu)
11. Constipation and Sluggish Bowel Movements
12. Unable to lose weight (this is a significant factor for weight retention)
13. Sore or Stiff Body in the Morning
14. Bloating and Heaviness
15. Swelling in the Extremities
16. Arms and Hands fall asleep during the night
17. Pain and Pressure along the Spine and Shoulders
18. Sore breasts with Menstrual Cycles
19. Itchy Skin
20. Acne & Dry Skin
21. Other Skin-related Issues

That is a hefty list of symptoms; however, paying attention to how your body responds is important to promote optimal health, seek appropriate treatments and encourage healing.

Aside from only treating symptoms, a Manual Lymphatic Drainage Massage allows you to take a step further in your healing journey.

Here are a few reasons to opt for this massage but from a different angle:

• To cleanse the body tissue during season changes.
• To help cope with stressful times.

A Lymphatic Drainage Massage after a face life example with us:

Lymphatic Drainage Massage is now being used as a form of Spa Treatment for 5 various reasons:

1. Skin Care
2. Detoxification
3. Stress
4. Jet Lag
5. Facial Rejuvenation

Something to keep in mind, unfortunately, certain conditions do not permit individuals to get this massage due to further complications or adding more stress on the body or specific organs, such as the heart.

**We recommend consulting with your doctor before scheduling a manual lymphatic drainage massage if you have any conditions or symptoms that could potentially be unsafe for your current state.

1. Congestive Heart Failure
2. History of Blood Clots
3. Stroke
4. Current Infection
5. Liver Problems
6. Kidney Problems

The reason for this is that with a lymphatic drainage massage, there could be further complications of spreading infection and fluids before the body has had the chance to fight the disease, as well as putting the heart under more stress.

To learn about Manual Lymphatic Drainage Massage, read on the next section.

What is a Manual Lymphatic Drainage Massage (MLD) and Technique?

The MLD is a type of massage designed to clear the collection ducts and clear pathways needed to transport fluid.

The lymph flows in one direction- upwards and towards the neck, and the trained professional ensures that every area is treated and fluid is not trapped during the process.

What is the Manual Lymphatic Drainage technique?

The technique of the MLD massage is different from your typical Swedish or Deep Tissue massage.

The trained professional will use multiple rhythmic movements consisting of gliding, compressing, stretching, and cupping motions.

It's important that the vessels do not get compressed during the massage, so you can expect light movements without any oil that will follow a fluid pattern throughout the entire lymphatic system.

Why is Manual Lymphatic Drainage Massage important pre & post-surgery?

Pre Surgery:

The Lymphatic Drainage Massage is essential for pre-surgery because it is crucial for a full recovery.

The MLD helps to stimulate the lymphatic system, get the body ready for surgery to help with the healing process while reducing post-surgical treatments so you can recover quicker.

A Manual Lymphatic Drainage massage is beneficial for cosmetic surgery, liposuction, and knee surgery.

It is crucial to get the body prepared for the surgery with an MLD massage. It is just as vital for post-surgery procedures to help aid in the healing process and allow for a full recovery.

Post Surgery:

After surgery, our bodies are in full trauma response mode, which means inflammation and swelling.

Post-surgery benefits of the Lymphatic Drainage Massage help aid in healing by increasing circulation and decreasing recovery time. Since the body is prone to infection after a serious procedure, we need our lymphatic system to help fight infection.

Post-surgery lymphatic draining also helps with boosting the metabolism and immunity while improving skin elasticity.

It is a requirement for most people to have 8-12 sessions within a 2-3 week period.

However, healing and adjusting after surgery are different for each individual. Considering that, treatment and self-management after surgery will also play a role in your healing process requirements.

An MLD massage is important no matter what kind of treatment you received. Failing to do so can slow down your healing process tremendously and potentially lead to complications.

An example would be Fibrosis, a permanent hardening of the treated area and inflammation/swelling that lasts longer than it has to.

Why is Lymphatic Drainage important for post-cosmetic surgery?

The importance of post-surgery lymphatic drainage massage will help the body get rid of excess anesthesia, reduce swelling, and flush out the by-products from the surgery.

This is important because during procedures such as liposuction and abdominoplasty, the lymphatic system's natural pathways are disrupted.

When to schedule MLD for Cosmetic Surgery?

Phase 1: This is done a day or two before your procedure up to 1-2 sessions to help prepare the body.

Phase 1 helps prepare the body by advancing the healing process by stimulating the immune system while draining excess fluids and toxins.

Preparing the body through lymphatic drainage also helps with surgery because it is easier for the surgeon to see the area he is working on, resulting in cleaner cuts.

Phase 2: Few days post-surgery, strictly focusing on the surgical site.

Phase 3: Cross friction/deep tissue, and sometimes the technique in phase 2 is repeated to help break up adhesion formation.

Here are the outcomes of post-cosmetic surgery with MDL massage:

1. Decrease Bruising: The cells are transported ten times faster; what this means for you is covering up less because the bruising heals in a fraction of the time.
2. Decrease Oedema (Fluid Retention): Helps maintain proper function and flow of pathways untouched by surgery.
3. Pain Management: A MLD massage helps alleviate stress and pressure on the lymph resulting in pain reduction after cosmetic surgery.
4. Scarring & Fibrosis: Lymph fluid solidifies and creates scar tissue beneath the surgical area. An MLD helps to break up the scar tissue reducing the appearance of scars and permanent hardening.
5. Infection Prevention: This is an essential part of the lymphatic drainage before surgery to help avoid infection and needing artificial drainage, which is painful and costly.
6. Reduce Stress: Relaxes the sympathetic system

Preparing for pre & post-surgery is essential to undergo a smooth procedure with minimal complications and symptoms.

If you need a Manual Lymphatic Drainage massage on Oahu, we have just the right place to go.

Now, all this talk about Lymphatic Drainage, we will answer the most important question in the next section.

What are the Benefits of Manual Lymphatic Drainage?

You can’t go wrong with an MLD massage when it comes to your health and taking a step further into healing and supporting your body's optimal functioning.

So in this section, we will name a few benefits of Lymphatic Drainage.

There are two categories of lymphatic drainage massage, one for those who include it as a part of their skincare and wellness routine or to treat symptoms of:

1. Digestive Problems
2. Hormonal Imbalance
3. Acne & Rosacea
4. Cellulite
5. Allergies
6. Headaches
7. Pain Relief

 In a nutshell, here is a list of 10 benefits and the importance of post-surgery lymphatic drainage:

1. Increase Healing Process
2. Reduce Bruising/Swelling
3. Remove Cellular Waste
4. Improve Immunity
5. Reduce Inflammation
6. Decrease Infection Risks
7. Reduce Fibrotic Nodules/Scarring
8. Improve Skin Texture and Tone
9. Decrease Pain/Sensitivity/Discomfort
10. Restore Equilibrium

Check us out in Honolulu, on Oahu:

We hope this was helpful and that you gained a better understanding of the importance of post-surgery lymphatic drainage and the overall maintenance and wellness benefits of this type of procedure.

Our goal is best to serve you on this beautiful island of Oahu, in Honolulu, so ensure you get the best results and feel safe before, during, and after surgical and non-surgical procedures. To be a part of your healing journey, we would like to share our phone number (808) 200-4611 and an appointment request form so we can get in touch sooner rather than later.