Whisper Wednesday: How to Make an Ice Pack

For those loyal readers I have, I'm sure you remember my post about when to use ice vs heat on a muscular injury. For a recap go hither: HEAT or ICE??

Lately, my household has become overrun with ice packs. Why, you ask? Because one or more of the members in my household can't help but occasionally fall off a horse; pull a muscle lifting several pounds in pool supplies; have a aching lower back from standing on their feet for hours at a time; or, our favorite, getting bruised and battered from breaking aka bboying. With such a combination of fun, tedious and strenuous activities, we're sore, aching and limping quiet often.

The cost and size of our ice packs started increasing, so what idea did my crazy, fun and adventurous friend, Tammy come up with?? "Let's make our own ice packs!!" So off to the Dollar Store we went. It was easier than I realized. All you need are: plastic Ziploc bags of desired size and rubbing alcohol or dishwashing liquid containing alcohol. We purchased rubbing alcohol and dishwashing liquid. Both came out pretty well and stay cold for several hours.

Add dishwashing liquid to ziploc bag.
*If you're using the rubbing alcohol instead, the mixture is  1 part alcohol to 2 parts water.* 

Cool, right??!

Before sealing, leave at least 2 inches of space
so that the liquid has room to expand once it freezes. 

Finally, place in freezer, let freeze and Voilà!!

A VERY flattering picture of myself using one of the three ice packs Tammy made.
Shinsplints are no joke! 

And that's it!! Easy right??! I believe ice packs are an essential household item next to toilet paper and water. So have at it!! :D

Whisper Wednesday: Benefits of Epsom Salt

Had a long busy day at work?? Did you have a great workout at the gym?? Train extra hard to perfect that dance or power move?? Now you're sore from head to toe and just need to take a breather to soothe and relieve your aching body.

A solution to those needs: EPSOM SALT BATH. Soaking in this amazing chemical compound of Magnesium Sulfate can do your body wonders!

Epsom Salt is used by many athletes for its ability to reduce inflammation, soreness, fatigue and muscle cramps. However, it is just as beneficial for the non-athlete. Such as reducing headaches, improving circulation, relaxing nerves and muscles and reducing blood pressure. Magnesium alone is required for the function of over 300 enzymes in our body. This means nearly every system and organ of our body directly or indirectly requires the use of magnesium to function.

As a result of many foods, drugs and/or medical conditions, our digestive tract can't effectively absorb magnesium causing many of us to be/become magnesium deficient. Suffering from cerebral flatulence?? You're probably magnesium deficient. Just kidding....no, but seriously.

The amazingness of Espsom Salt is that it allows the magnesium sulfate to be readily available just by soaking in it! So get that bath ready! Just wade in a tub of warm/hot water, turn down the bathroom lights, maybe light a few candles, have your favorite music playing in the background and you've created a relaxing retreat while also increasing your bodily health and stimulating a few brain cells.


Happy Soaking!!

***This product is not intended to medically diagnose, treat, cure, or prevent any disease. Always consult your health care provider before using any supplement.***

Whisper Wednesday: A Little Stretch Goes A Long Way

Client: I don't know why I'm always so stiff and aching. Especially in my lower back, neck and shoulders. I don't do anything active and at work I mainly sit at a computer booking appointments and answering the phone.

Me: What do you do when you feel the pain? Have you tried applying ice or heat to area? Does one or the other make it better or worse? And how good are you with drinking plenty of water?

Client: Sometimes I use heat. That makes it feel better for a little while. But I mainly just take an aspirin when I feel the pain. And I drink water. I'm sure I should be drinking more though.

Me: You implied that you aren't that active. Have you tried incorporating any stretches to your daily routine? Also, to make sure you're drinking enough water, TRY THIS.

Client: I can't find the time for stuff like stretching and exercising.

Me: Well, the great thing about stretching is that it allows you to multitask. Being that your job seems pretty sedentary, doing some simple stretches at your desk can greatly improve circulation to parts of your body, reduce muscle tension, increase your energy level and increase your joint range of motion. Also, if you can, get up and walk around every one or two hours to get the blood flowing.

Stretching won't replace all the benefits that massage or exercise can give you, however, with adding stretching to your daily routine you will start to notice a reduction in muscle tension and stiffness which allows me to avoid having to use too much pressure during your massage.

Client: Wow...sounds great! I'll definitely start stretching while at work and even while watching TV or reading a book.

Me: Excellent! Just remember to do a nice five minute warm up before you stretch. For example walking or jogging in place. Hold each stretch for 30-60 seconds and make sure you breathe to help you relax. Don't bounce while you're stretching and if you feel any pain while stretching, slowly ease up until you don't feel the pain and then hold the stretch.


For those of you that are active in sports. Stretching is vital for the longevity or your career. It will help reduce the occurrence of injury and decrease recovery time if you have been injured. The better conditioned your muscles and tendons are the more they can endure the intensity of your activity.

Here are a few quick and easy stretches you can try while at home or sitting at work. Don't worry if you aren't as flexible as I am. Just do what is comfortable for you.

Neck & Shoulder

Hamstrings & Lower back

Hip & Glutes (Can also be down laying on your back)

Torso

Chest

Shoulder

Wrist & Forearm

(For Wrist and Bicep stretch, face palm out and fingers toward the floor. Use opposite hand to stretch fingers toward your elbow.)    **This post is not meant to diagnose or treat injury or illness. Check with your doctor before starting any exercise or stretching routine.**

Whisper Wednesday: How To Make Your Own Massage Tool

Being that not all of us have the time or money to receive a massage for the recommended once every 4 to 6 weeks, our bodies tend to accumulate a needless amount of tension, stress and pain. To help hold you over in between those massage sessions here is an inexpensive and easy massage tool you can make yourself in as little as a minute!

I present to you...The Sockball Massager! Sorry, that's as fancy as the name gets.

All you need is a tube sock and three tennis balls. Once assembled, use as needed...legs, back, neck, arms, etc. Use as frequently as needed to temporarily relieve the pain and/or discomfort until you can see your MT.

Leaning on a wall or lying on the floor will allow you to control how much pressure you see fit to use.

Here are the necessary items and how to accessible and use them. 

Tube sock

3 tennis balls

^_^

Place the 3 tennis balls into the tube sock and tie a knot in the sock.

 

Place behind your neck

Turn your head towards the desired side

Place behind your back

Lean towards the desired side

Place on your lower back

Squat up and down to massage your lower back

 There you have it! Happy Sockballing!!

Whisper Wednesday: Waiting to Exhale

Breathing is a natural, involuntary and voluntary act that we do every moment that we're alive. Conscious and unconscious. On average a person breathes 23,000 times a day. Of course those numbers can greatly fluctuate depending on how active the person is.

Another factor that can change ones rate of breathing is stress. Stress can cause you to tense up, contracting the muscles of your neck, shoulders and chest which restricts the expansion of your ribs and lungs resulting in short labored breathes. With a daily accumulation of stress it can trigger internal effects such as tension headaches, increased blood pressure, diarrhea/constipation, suppressing your immune system and in some people, triggering panic attacks.

So, take a chill pill, a few deep breathes and relax!! Easier said than done, right?

Well, aside from keeping us alive, certain breathing techniques can significantly decrease your levels of stress and increase your level of relaxation. When these breathing techniques are practiced during a massage session, it can greatly enhance your relaxation and allow for a deeper massage, if so desired. And I'm not talking about the Lamaze "he, he, hoo" breathing. If your massage session is causing you to breath like that, I'd jump off the table quick!

It should also be noted that for those who have problems with hyperventilation or dizziness you should consult your doctor before practicing any breathing exercises. And if you do become dizzy while performing the breathing exercises, you should stop immediately. Not breathing, just the exercise. Smarty pants.

A common breathing exercise used in yoga is called, Ujjayi. It is a perfect breathing technique to use during massage. Especially for those more therapeutic and deep tissue massages. It's a deep, slow technique that causes you to make a sound as you inhale and exhale. Almost like listening to the ocean or a whisper, therefore causing you to focus on your breathing and calming your mind and body.

Here is a guide on the Ujjayi breathing. VERY relaxing.



Happy Breathing!!! Whoo-saaaa....

Finding the Right Massage Therapist For You

In my years as a massage therapist, I've met many massage virgins. Giving someone their very first massage is always exciting for me, because I am setting the standard of expectations for their future massages. And yes, I think highly of my skills as a LMT (Licensed Massage Therapist). ;)

Searching for the right practitioner in any trade can be a stressful and tedious process. Not everyone's perception of a good hair stylist, doctor, surgeon, or dentist is the same. So, it goes without saying that finding a massage therapist that fits all of your needs won't be any easier.Whether you take your chances searching the yellow pages or asking for referrals from family or friends, you should ask yourself a few questions to make sure the MT can fit your needs.

1. What are your specific needs? Relaxation, therapeutic, stress, acute or chronic pain, injury rehab, sports enhancement?
2. What area(s) do you want to focus on?
3. How frequent do you want to schedule appointments?

From here you can now narrow your search based on these questions. Before booking your appointment you can call and ask a few questions to your potential MT.

1. Are they licensed or certified in the state they work in? (Difference between Licensed and Certified) 
2. If licensed, is it up to date?
3. How much experience do they have?
4. What other modalities are they certified to perform?
5. How much do they charge and where are they located?

When the time comes for you to meet your massage therapist make sure that all forms of communication are open. You want to ensure that the needs you are paying for are being met. If something the MT does is either uncomfortable or painful, make sure you let that be known. No matter how skilled the MT is, if you can't relax you won't enjoy your massage session and you won't reap it's benefits. 

Happy Massage Therapist Hunting!!

.Dawnette.
LMT

Whisper Wednesday: Increase Water Intake

One of the many benefits of massage is increasing the flow of your lymphatic system. The lymphatic system is part of the immune system, which has several functions. Some of these include filtering out cellular waste; providing nourishment for the tissues of the body; helping to maintain the body's fluid balance; and assisting in the digestion of fats.

To ensure that you are drinking the minimum amount of water for your size, take your weight and divide it in half. The resulting number is the minimum amount of water that you should drink in ounces. Depending on your level of activity, you'll need to increase this amount.

Easy peasy! Now, drink up!