Greetings, everyone! August is here. I just returned from a relaxing weekend in the Smoky Mountains where we took advantage of good weather and time off to enjoy good food, books and company. I am ready to head back to work!

As we get back into the swing of things, that post-vacation rhythm, many of the stresses and tensions in our life return, and our bodies react to them. Massage eases those tensions and reduces stress. I am continuing my offer of a free session when you refer a new client to me. Spread the word!

This newsletter includes an article on making the most of your massage – getting and keeping that great post-massage feeling. In addition, I cover self-massage for headaches, and spotlight Neuromuscular Therapy.

Enjoy the rest of the summer!

- heather wibbels

You head into a massage session looking forward to the sensation of working out those tensions and muscle aches. You step off the massage table feeling relaxed, calm and whole again. So how do you keep that feeling? Massage takes a time and financial commitment, and these simple tips will help you get the most from the massage. Here's what you can do:

Before the massage:

1. Think about how your body’s been feeling the last few days or weeks. Communicate this information and your goals for the session to your massage therapist. The session is all about you – what you need and what you want. Letting your therapist know insures a good session.
2. If you’ve got the flu or a fever, call ahead to cancel your appointment. Massage is contraindicated if you’re running a fever.
3. Avoid eating a meal right before your appointment. Getting a massage on a full stomach can be uncomfortable – especially while face down.
4. Don’t hesitate to ask for what you need during the massage to be more comfortable. This can be anything from a blanket, to an extra pillow, the volume of the music or the depth of the pressure. Massage therapists truly appreciate this information!
5. Before and during the session, breathe deep even breaths. Deep breathing relaxes the body and helps in releasing stress from the body.

After the massage:

1. Just before you get off the table, take a moment to sink into the table and really feel your body in a relaxed state. Close your eyes and remember this sensation in the days and weeks after the session to bring your body into a more relaxed state.
2. Stay hydrated. Drink at least 8 glasses of water in the 24 hours following your session. Massage works out toxins in the muscles, and drinking water helps those toxins move out of your body as quickly as possible.
3. Get a good night’s sleep. Rest is required for the body to heal itself, and it allows time for the muscles to get used to a slightly different, looser configuration.
4. Avoid strenuous exercise for 12-24 hours, especially any that works on muscles you focused on in the session. For example, if you needed a lot of neck work during the session, refrain from going to the gym that night and working the trapezoid!
5. Let your therapist know if you experience discomfort more than 24 hours after the session. She will want to think about possible causes and changes to your treatment plan in subsequent sessions to provide you with the massage you need.

Massage presents a wonderful means to relax the body and mind, and making sure you do things to extend the health benefits of your massage keeps you in good shape. Remember to do something for yourself on a regular basis. It could be taking time to exercise, spending some time browsing a bookstore or a hot bath. Caring for yourself helps your body maintain its health, and it also contributes to your overall wellness.

More on Massage: Neuromuscular Therapy

Trigger Points, Pain Patterns and Treatment

Neuromuscular Therapy, or NMT, can refer to several types of treatments. In general, though, NMT is based on the theory that small knots or trigger points in the muscle refer pain to other areas of the body. A key trait of trigger points is their referral of pain to a site other than the exact location of the trigger point. Trigger points are small areas in muscles that are in constant contraction. These knots can cause constant pain, or they can be painless unless touched. They can be caused by injury, overuse or muscle strain, and are often hard to treat because the trigger point is not in the same location as the discomfort.

NMT works by relaxing those contracted muscles at the trigger point. Usually a combination of static finger pressure and stretching is done to treat a trigger point. During a session, the massage therapist first works with the client to find the trigger points. The therapist usually works deep into the muscle to get a full release. Afterwards, specific stretches are applied to the muscle to “retrain” the muscle’s neuromuscular paths without the interference of the trigger point.

NMT sessions can be intense and slightly painful, but it’s a “good” hurt. Often, trigger points are tender the next day or so, but discomfort in the referred pain area should be diminished. NMT therapy usually takes a number of sessions to locate and treat the trigger points referring pain to a particular area. Since its main purpose is to treat chronic pain from trigger points due to injury or overuse, NMT is a wonderful therapeutic tool for massage therapists.

For more information on Neuromuscular therapy, follow the links below that refer to some sites on basic NMT knowledge. You can also go to www.massagebyheather.com for more links and information on this type of massage.

NMT Links:

• Trigger Point Therapy Workbook Homepage. (This book demonstrates how to find trigger points and perform NMT on yourself.)
• Self-Treatment Of Trigger Points In The Scalenes and Sternocleidomastoids
• St. John method of NMT
• NeuroMuscular Therapy – History and Uses