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/


March 28, 2012

Wellness Wednesday – Fats

Filed under: News / Events — Jennifer @ 8:32 am
photo credit to ingserban
Fat is an important nutrient which we cannot skimp.  Eating too little fat or the wrong type of fat will slow metabolism. We see this all the time with people on low-fat diets who are exercising daily and not losing weight.  Don’t be afraid of healthy fats such as olive oil, butter, nuts, avocadoes, and coconut oil.  The recommended portion with every meal and snack is approximately 10 grams.  Avoid hydrogenated and other refined oils (corn, soybean, cottonseed, canola), as they can desensitize insulin receptors, which eventually leads to insulin resistance and weight gain.

February 16, 2012

A Moment of Wellness

Filed under: massage — Jennifer @ 8:01 am

A Moment of Wellness….Tips for Reducing Stress

After reading an article on WebMD,  there’s more resourceful information on how to reduce stress. “If you are one of the millions of stressed-out Americans, there’s good news. People can learn to manage stress. Start with these stress management tips:

  • Keep a positive attitude.

  • Accept that there are events that you cannot control.

  • Be assertive instead of aggressive. “Assert” your feelings, opinions, or beliefs instead of becoming angry, defensive, or passive.

  • Learn and practice relaxation techniques.

  • Exercise regularly. Your body can fight stress better when it is fit.

  • Eat healthy, well-balanced meals.

  • Get enough rest and sleep. Your body needs time to recover from stressful events.

  • Don’t rely on alcohol or drugs to reduce stress.

  • Seek out social support.

  • Learn to manage your time more effectively.”


February 2, 2012

Work Out That Stress

Filed under: News / Events — Jennifer @ 7:52 am

Exercise

Get plenty of exercise, as relaxed muscles mean relaxed nerves that reduce stress.  A brisk walk or vigorous exercise session is instant first aid for that feeling of stress. Some great ways to get that heart rate pumping, endorphins going, and your stress rate down are:

Jogging
Walking with friends, or pets.
Cycling
Spinning Class
Pilates
Yoga
Dancing
Interactive Video Games – like Wii Sports, Just Dance, etc.

So what do you do to get your heart rate going and reduce your stress?? Let us know below!