June 29, 2012

Quote of the Week

Filed under: Quote of the Week — Rizzieri School of Massage @ 8:27 am


June 28, 2012

DIY Massage Tips

Filed under: Facts and Tips,massage — Rizzieri School of Massage @ 7:57 am

Want to bring the relaxation of a massage home without bringing home the massage therapist?

By Jennifer Weatherhead

Partner massage: How to get the most out of your partner massage, Communication is key to enjoying the massage — make sure you are telling your partner when things are feeling good and when things are not. As the massager, start slow and easy and learn your partner’s likes and dislikes. Most people get tired or bored while doing a massage because they run out of things to do — so go slow and try using all the different surfaces of your hands. A good example is slowly rocking your knuckles vertically along the spinal muscles. Or take the heel of your hand and using just your body weight lean in without moving. A lot of the time just simple static pressure, with the right depth, could feel amazing. Another concept to keep in mind is variety. The same technique can be used at different speeds and depths and still feel wonderful. A couple of examples are finger tip stroking from slow to quick, knuckle rocking from light to deep.

Using inanimate objects: Lots of people try using a variety of household items to release stubborn trigger points. Some are fine and safe, others can be painful or even harmful. A good rule of thumb is to stay away from anything that is too pointy and try to stick with soft rounded items. Tennis balls are a good size and work well for IT bands, back and shoulders; golf balls are great for the bottoms of your feet, and a rolling pin is good for hamstrings, quadriceps, and calves. Always start slowly and stop immediately if there is pain.

After using any of the above techniques, be sure to drink lots of water and to stretch out the areas worked on. For more information, visit http://www.ellecanada.com/living/health/diy-massage-tips/a/24713/2


June 27, 2012

DIY – Rub It In

Filed under: Facts and Tips,massage — Rizzieri School of Massage @ 7:50 am

 

Speed recovery with DIY massage. By Sage Rountree Image by Mitch Mandel From the September 2011 issue of Runner’s World

Self-massage is an effective way to ease muscle tension after an intense workout. The pressure used releases knots, says Leslie Goldblatt Denunzio, a Brooklyn-based sports massage therapist. And the stroking and circular movements stimulate blood flow and flush excess waste from the muscles. “Self-massage is an important part of training that can help you prepare for, and recover from, big races,” she says. Make a few slow passes over each area. If you find tender spots, gently hold the pressure for several seconds.
HAMSTRINGS
Sit on the floor, bend one knee, and relax that hamstring. Use both hands, fingers pointing toward each other, and make small circles working down from the top of the hamstring to the base. Repeat on the opposite leg.

QUADS
Sit in a chair and place your forearm at the crease of your thigh and hip. Lean forward, press into leg, and slowly glide forearm into muscle, working toward the knee. (You can also try this using both fists.) Repeat on the opposite side.

CALVES
Place one foot on a chair. Glide the heel of one hand up the muscle. Next, glide both fists up from ankle to knee. After a few passes, squeeze the calf with your thumbs, and then make small circles. Repeat on the opposite leg.

SOLES OF FEET
Place a small bounce ball under one heel. Stand and sink your body weight onto the ball. Slowly roll the ball from the heel to the base of the toes, spreading toes wide when the ball passes near. Repeat on the opposite foot.

Ah, Relief!
Prerub master tips

1 TIME IT RIGHT
It’s best to do deep-tissue work after your cooldown, while muscles are still warm.

2 EXPERIMENT
Play around with different degrees of pressure until you find what feels best.

3 LUBE UP
Massage oil is too slippery; better to use a water-based lotion to increase friction.

For more information and an instructional video on how to relieve sore muscles visit: http://bcove.me/ek7c6rz1 SAGE ROUNTREE is an RRCA-certified coach and author of The Athlete’s Guide to Recovery. She joins the Runner’s World Challenge at the Philadelphia Marathon on November 20.


June 25, 2012

How can I ease my Osteoarthritis Pain?

Filed under: Facts and Tips — Rizzieri School of Massage @ 7:38 am

How can I relieve my osteoarthritis pain?

by Elizabeth Barker
Photography by: David Plunkert
How can I relieve my osteoarthritis pain?

A dietitian says: Osteoarthritis, or “wear and tear” arthritis (when the breakdown of cartilage causes the bones to rub together), is an inflammatory disease, so eating foods known to quiet inflammation—and skipping foods that cause it—can help.
Treatment: A Mediterranean diet (high in vegetables and fruits, with a moderate amount of whole grains, nuts, seeds and fish) may reduce inflammation. Overall, you want to avoid processed foods and make sure you get more omega-3s (healthy fats found in oily fish and flaxseed) than omega-6s (pro-inflammatory fats found in animal products). Eat one or two servings a day of antioxidantpacked kale and spinach, and drink 2 ounces of tart cherry juice a day to help ease osteoarthritis symptoms. — Sheila Dean, D.Sc, R.D., medical nutritionist in private practice and adjunct nutrition science professor at the University of Tampa in Florida

A physician says: Nonsteroidal anti-inflammatory drugs might help control your symptoms, but you’re still losing cartilage. Supplements can help restore that cartilage, ease pain and curb the inflammation associated with osteoarthritis.
Treatment: Natural substances found in healthy cartilage, glucosamine (take 1,500 to 3,000 milligrams a day) and chondroitin sulfate (take 800 to 1,200 milligrams a day), have the strongest scientific evidence of effectiveness in treating osteoarthritis. Another solid choice is taking avocado-soybean unsaponifiables (take 300 milligrams a day). Also, make sure to get 2,000 IU of vitamin D daily, as studies indicate that low vitamin D levels have been associated with the development of osteoarthritis. — Jason Theodosakis, M.D., author of The Arthritis Cure and associate professor at the University of Arizona College of Medicine in Tucson

A yoga therapist says: Physical activity will strengthen the muscles that support the affected joints. Regular exercise also keeps up your mobility and helps prevent weight gain (known to exacerbate osteoarthritis).
Treatment: Do some exercise that’s easy on your joints, such as swimming, walking or yoga. If you’re interested in yoga and have your doctor’s OK, call a few studios and ask them to suggest classes that are gentle and appropriate for someone with arthritis. An experienced yoga teacher will be able to help make sure you don’t injure yourself. Aim for three sessions a week, as long as you’re not aggravating your joints. Chair pose may be especially helpful for people with osteoarthritis of the knee (the most common type). — Steffany Haaz, Ph.D., yoga instructor and health behaviorist at the Johns Hopkins University School of Medicine in Baltimore

Source: http://www.naturalhealthmag.com/expert-advice/how-can-i-relieve-my-osteoarthritis-pain


June 22, 2012

Quote of the Week

Filed under: Quote of the Week — Rizzieri School of Massage @ 8:25 am


June 21, 2012

Learn the Art of Self-Massage – Part 3

Filed under: Facts and Tips,massage — Rizzieri School of Massage @ 8:02 am

Learn the Art of Self-Massage

12. When your feet are sore after a long day of standing, take off your shoes and socks, wash your feet, and give them a rubdown. Sitting on a comfortable couch or chair, thread the fingers of one hand through the toes of one foot, spreading out your toes and placing the palm of your hand against the bottom of your foot. Use your palm to gently rotate the joints of your forefoot forward and back for one minute. Then remove your fingers from your toes, hold your ankle with one hand, and gently rotate the entire foot with the other hand, starting with small circles and progressing to larger circles as your ankle warms up. Switch directions, and then repeat with the other foot.

13. Give yourself a bear hug to relax away shoulder tension. Cross your arms over your chest and grab a shoulder with either hand. Squeeze each shoulder and release three times. Then move your hands down your arms, squeezing and releasing until you get to your wrists.

14. Rub lavender oil onto your feet before bed. Lavender-scented oils are available at most health food stores. The smell of lavender and the gentle massaging motions you make as you work the oil into your feet will help you to unwind. An added bonus: The nightly oil treatment softens and hydrates any rough, dry spots on your feet. Once you’re done with your massage, put on a pair of socks to prevent the oil from rubbing off onto your sheets.

15. After tennis, cycling, rock climbing, and other arm-tiring sports, give your arms a pinch. Place your right arm across your chest with your elbow bent. Reach across your chest with your left arm and pinch your right arm’s triceps, near the shoulder, with the thumb and index finger of your left hand. Hold for a few seconds, release, then pinch again an inch lower on the arm. Continue pinching and releasing until you’ve made your way to your elbow. Then pinch your right arm’s biceps near your armpit and work your way in the same way down to the elbow.

Then switch arms. This will release the tension in your muscles and help improve blood circulation.

16. When you have a headache, stand up, bend forward from the hips, and place your forehead on a padded chair. The chair will gently place pressure on your head as you relax in the forward bend. Hold about 30 seconds. When you rise, sit down and spread your fingers through your hair, making a fist. Gently pull the hair away from your head. Hold 2-3 seconds, then release. This stretches the fascia along your scalp, releasing tension. Continue to grab different clumps of hair all over your head, working from the top front of your head, progressing to the sides, and then to the back of your head. Once you have grabbed and released your entire scalp, return to work, feeling refreshed.

17. Keep a tennis ball on your desk and squeeze it regularly. The squeezing motion helps rejuvenate tired fingers and hands, and strengthens your hands for other self-massage techniques.

 

Source Credit: http://www.rd.com/health/learn-the-art-of-self-massage/


June 20, 2012

Learn the Art of Self-Massage – Part 2

Filed under: Facts and Tips,massage — Rizzieri School of Massage @ 7:58 am

Learn the Art of Self-Massage

6. Fill the bottom of a shoe box with golf balls and stick it under your desk at work. Whenever you need to take a trip to podiatric paradise, take off a shoe and rub your foot over the golf balls.

7. Whenever you take off a pair of high heels, sit on the floor and give your calves some attention. Elevating your heels all day long can eventually shorten your calf muscles. To release them, sit with your knees bent and feet on the floor. Grasp one ankle, placing your thumb just above your Achilles tendon. Press your thumb into the bottom of your calf muscle, hold for 5 seconds, and release. Move an inch up your calf and repeat the pressure. Continue pressing and releasing until you get to your knee, then switch legs.

8. Fill a tube-style athletic sock three-fourths full with uncooked rice, tie off the end tightly with a rubber band, and stick it in the microwave for 2 minutes. Remove the sock and rub it up and down your legs and arms for a gentle, soothing hot massage. Leave the sock filled with the rice; you can use it over and over. You can add spices to the rice if you wish to have a pleasant scent while massaging.

9. Use your hands to heel your neck. Once an hour, take a break from staring at your computer and clasp your fingers behind your neck, pressing the heels of your palms into your neck on either side of your spinal column. Massage the heels of your hands up and down in slow, deliberate motions. Then place the fingers of your right hand on your trapezius muscle along the left side of your neck just below the base of your skull. Press into that muscle, tilt your head to the left, and rub downward until you reach your shoulder. Repeat three times, then switch
sides.

Finish by stretching your head back so the top of your office chair presses into your neck just below your skull. This also stretches out the front of your neck, which tends to get tight during deskwork. Hold for 20 seconds.

10. Open your sinuses with some finger pressure. If you have clogged sinuses due to a cold or allergies, rub them with your index fingers. Start just above your brow line. Place your finger pads just above your nose, press down and rub outward, tracing your brow line as you go. Repeat two or three times. Then place the pads of your fingers below your eyes and to the sides of the bridge of your nose, rubbing outward and moving downward with each stroke. Now use your thumbs to massage your cheekbones, making small circles starting at the center of your face and
moving out toward your ears. Finally, place your thumbs on your temples and massage them in small circles.

11. When your eyes feel tired from staring at your computer screen all day long, give them some heat. Rub your hands together vigorously until you feel the skin on your palms begin to warm up. Then cup one hand over each eye, feeling the heat from your hands relax your eyes.

Source Credit: http://www.rd.com/health/learn-the-art-of-self-massage/


June 19, 2012

Learn the Art of Self-Massage – Part 1

Filed under: Facts and Tips,massage — Rizzieri School of Massage @ 7:53 am

Learn the Art of Self-Massage

Massage helps reduce muscle tension and stiffness in numerous ways, including increasing blood flow to your muscles. Some research shows that regular massage may also boost immunity by stimulating the production of white blood cells. Massage helps you relax and improve your mental energy. It may also make you more productive at work.

One University of Miami study found that a brief self-massage at work reduced stress and boosted job performance. After a 15-minute massage, workers were more alert and could complete math problems faster and with more accuracy.

Fortunately, you have your very own massage therapist with you at all times — your hands! “Most people practice the art of self-massage without thinking about it, whether they are rubbing their forehead because of a headache, scrubbing themselves with a loofah sponge in the shower, or rubbing their feet after a long day,” says Anna Walsemann, a yoga and Oriental healing instructor at New Age Health Spa in Neversink, New York. “These are all simple and natural self-massage techniques.”

You don’t have to take a class to give yourself a proper rubdown. In this article, you’ll get the advice you need to reduce tension from head to foot — within seconds.

1. Every morning and evening, hammer out the kinks. Using your fists, gently thump the outside of your body, starting with your legs and arms, working from top to bottom. Then move inward to your torso and thump from bottom to top. “Pummeling your muscles and bones will help strengthen the body, stimulate blood circulation, and relax nerve endings,” says Walsemann. When done in the morning, this self-massage technique will waken and prepare your body — and mind — for the day ahead. When done before bed, it calms down the mind and beats out the stress and tension of the day. One warning: If you’re taking any kind of blood thinner, such as Coumadin (warfarin), avoid this one; you could wind up with bruising.

2. Rub your belly after every meal. Most of us do this instinctively, especially after overeating. Place one or both palms on your abdomen and rub it in clockwise circles. This is the same direction food naturally moves through your intestine, so your circular massage will help to stimulate digestion.

3. Rub yourself down before and after exercise. Massaging your body before your stretching, cardio, or strength training increases blood flow to the muscles. Massaging your muscles after exercise may help encourage waste removal and speed muscle recovery. Before exercise, use a pummeling motion with your fists to bring blood flow to your leg and arm muscles. After exercise, rub along your muscles with your palm or fist, moving in the direction of your heart.

4. Give your hands a massage every day — whenever you put on lotion. Start with the bottoms of your palms by clasping your fingers and rubbing the heels of your palms together in a circular motion. Then, with your hands still clasped, take one thumb and massage the area just below your other thumb in circular motions, moving outward to the center of the palm. Repeat with the other hand. Then release your fingers and use your thumbs and index fingers to knead your palms, wrists, and the webbing between your fingers. With one hand, gently pull each finger of the other hand. Finish by using your thumb and index finger to pinch the webbing between your other thumb and index finger.

5. Roll on a tennis ball whenever you feel tight. If your foot feels tense, stand with one hand on a wall for support and place the arch of one foot on top of the ball. Gradually add more body weight over the foot, allowing the ball to press into your arch. Begin to slowly move your foot, allowing the ball to massage your heel, forefoot, and toes. Note: If the tennis ball seems too big for your foot, try a golf ball instead.

You can also lie on the ball to get at that hard-to-reach spot between the shoulder blades or to soothe tension in your low back. For tight hips, sit on the ball, wiggling your booty around and holding it in any spot that feels particularly good.

Source Credit: http://www.rd.com/health/learn-the-art-of-self-massage/


June 18, 2012

How Can I Treat Carpal Tunnel?

Filed under: Facts and Tips — Rizzieri School of Massage @ 7:31 am

How can I treat carpal tunnel?

NaturalHealthMag.com

a PHYSIATRIST says
Carpal tunnel syndrome occurs when the arm’s median nerve is pinched in the narrow passageway located on the inside of your wrist (the carpal tunnel).
TREATMENT I do a clinical diagnosis and confirm my assessment with an electrodiagonistic test. To relieve and control symptoms temporarily, I administer a cortisone injection to the wrist. For severe cases, I may perform surgery to release the ligament on the roof of the carpal tunnel, which expands the passageway and gives more space to the median nerve.”
SELF-HELP Try ibuprofen or naproxen, non-steroidal anti-inflammatory drugs that can provide temporary pain relief and reduce inflammation. To prevent a relapse, try wrist stretches (pressing the back of your hand down for 15 seconds and then pushing your fingers back for 15 seconds). —Meijuan Zhao, M.D., instructor of physical medicine and rehabilitation at Harvard Medical School and physiatrist at Massachusetts General Hospital

a YOGA THERAPIST says
Stress on the wrist begins in the upper body, where slouching or a sunken chest may compress and disrupt nerves that link to the arm and wrist.
TREATMENT I check your posture and postural habits, making sure your head is aligned with your spinal column and that you aren’t leaning too far forward when you sit. I also correct breathing by teaching you how to lengthen the breath and breathe into the belly, which helps mobilize the chest and ribs and reduces stress.”
SELF-HELP Try a modified version of Downward Facing Dog, placing your hands on a desk with your hips folded slightly. Or, try a simple doorway back bend: Walk into a doorway, and let each hand catch on the door frame. With your feet just forward of the door and hands on the door frame edge behind you, look up and arch your back gently, opening your chest. Hold this pose for at least five minutes. —Timothy McCall, M.D., author of Yoga as Medicine: The Yogic Prescription for Health and Healing (Bantam, 2007)

an ACUPUNCTURIST says
In Traditional Chinese Medicine (TCM), carpal tunnel syndrome is considered a symptom of weak qi (energy) flow and blood stagnation in the wrist.
TREATMENT I get a health history and conduct a TCM medical evaluation to assess any imbalances. To invigorate blood circulation, I perform acupuncture on the inside of the wrist, along the pericardium, heart, and lung meridians, and then focus on distal points such as the ear. I may also apply an herbal plaster, containing herbs baked into a bandage, or prescribe herbal formulas to get blood moving.”
SELF-HELP Avoid repetitive activities that apply pressure to your wrist such as typing uninterrupted for long periods of time. To strengthen wrists, hold one- to three-pound weights or a soup can and curl the weight toward your wrists and away from them. Apply ice to your wrist to relieve inflammation and swelling. —Beth Kohn, L.Ac., M.T.O.M, Dipl.Ac, Dipl.CH, of the Henry Ford Center for Integrative Medicine
Source credit: http://www.naturalhealthmag.com/expert-advice/how-can-i-treat-carpal-tunnel


June 15, 2012

Quote of the Week

Filed under: Quote of the Week — Rizzieri School of Massage @ 8:23 am


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