"Uncle Rhabdo" is not someone you want hanging around!

First of all, hello everyone! I have been terribly behind on posting, but basically my wedding took over my life. Plain and simple. I'm married and now I'm finally ready to blog again! I have so much I want to post, but I have must come back on a slightly heavy note.

Massage therapists, chiropractors, and physical therapists regularly see people who partake in the fitness phenomenon CrossFit, and there is this not-so-funny inside joke: CrossFit keeps us in business. CrossFit has become a very popular form of exercise for those wanting to get super ripped and really push themselves to the absolute limits. So much that the company became very familiar with a pretty rare but no nonsense condition called Rhabdomyolyosis, which is basically what happens when your muscles are pushed so hard that they completely break down. This is not only permanently damaging, but it is also potentially fatal. So why did they feel like making a ripped cartoon clown attached to a dialysis machine and his innards on the ground its unofficial mascot? And somewhat off topic-why is the idea of pushing THIS HARD even appealing?

Check out this article, share it, and learn about the seriousness of rhabdo. Please, really REALLY think about what your health and fitness goals are and what you are willing to endure in order to achieve them. I don't think "muscle explosion" is something really all that cool, and saggy depressed muscle cells aren't something that can be "fixed" with a 60 minute massage.

Stretches for both the upper and lower body!

If you ever have a massage session with me, you'll recall that at some point, I will talk about stretching. Whether you work all day at your desk, or a very physical job running around on your feet, stretching will help improve blood circulation while elongating your muscles, increases flexibility, improves your  day to day range of motion, and it is just FEELS NICE.

I dance and perform on the stage, as well as physically work with my body on a regular basis as a massage therapist. I am accustomed to some pretty intense and tricky stretches. Often times, I find myself resorting to the tried and true basics. FUNCTIONAL range of motion stretching is honestly the best for you, especially before workouts.. but that takes more "work". Will you realistically lunge down the hallway at work or in your house in order to get to the  kitchen or break room? Eh...UNLIKELY! If you are, however, willing to take some time for yourself to simply breathe and quietly-or with your favorite tunes-stretch and get some movement in your body, then I'll take it!! AND SO SHOULD YOU!

I really appreciate the accessibility of these stretches. They are simple and effective, and if done regularly, you will absolutely feel a difference. In a perfect world, you would do both of these videos everyday. Alas, if you could do both the upper and lower body videos at least 2-3 times a week, and pick a couple of the stretches from each video to do every day, you'll be in better shape than most. The key is listening to the instructions and FORM. That goes with any exercise or stretching routine. Please also, have realistic expectations of yourself. Don't beat yourself up when you can't touch your toes or touch the ground, but the 24 year old yogi/model demo can. A.) Have you EVER been able to? B.) When was the last time you stretched? REALLY stretched, not just the little 2 minute thing you do before you get on the treadmill. Know your limits and recognize when your body is telling you you're overdoing it. If you feel PAIN-and know the difference between pain and discomfort, simply because you're not accustomed to it-stop immediately.

I love the FitnessBlender channel on YouTube. There are several full length work outs for FREE, with labeled categories to help you find the right workout to address your needs. If you're just trying to get some basic mobility and get "loosened up", I'd suggest these two videos below.

This is the Lower Body Stretches for Flexibility routine
And here is the Upper Body Stretches routine!!


I enjoy FitnessBlender, so check out their other videos, too!

If you wanted to see an example of some functional stretches, you can check out this video. In short, the difference is you going through actual motions WHILE stretching. You always pull a muscle when you perform an action right? STRETCH for movement.

If you want to learn more about the different kinds of stretches, visit this link on exercisebiology.com

Remember, it is always good to check with a physician before starting new exercise routines. Hope this has been useful! Have a fantastic day!! :D
~Valerie

Sick massage? Don't do it. We'll both regret it later!

Happy New Year! Hope all is well with my pals in the blogging world!

Today I wanted to cover a topic that I feel strongly about in regards to massage and our health. Yes- OUR health. I write this particular blog today at home sick, so I have a little bit of time today. 

I cannot tell you how many sick people I work on on a regular basis. Like, "I had a cold that developed into pneumonia, then I had a fever yesterday, but I feel mostly better today!" (Yes. I've ACTUALLY heard this. Followed by hacking throughout the rest of the session. We had a chat afterwards...)

Imagine you wake up, and everything is just tremendously sore and achy. You've got a sore throat, stuffy nose, you feel chilly all over, and just generally feel really lousy. Man, that toasty warm massage table, mellow, soothing music and a 90 minute session sounds amazing right now! It's true, massages are wonderfully relaxing and you typically feel great after. But did you know that getting massage when you're sick can actually make you MORE SICK? Here are a few things to think about:

• Since massage helps promote blood circulation, it can help spread your illness more efficiently. So something that is maybe a mild cold, can spread MORE quickly and intensify. 
• When you're sick, your body is telling you to slow down and rest up. Everyone always says plenty of sleep and fluids, right? Well, you may be laying on a table or a mat, but your body is doing a LOT of work, responding to the work it is receiving...so you're actually doing the very opposite of resting and relaxing.
• Think about what you typically go to get massage for- in the Silicon Valley, the common response is upper back, lower back, neck and shoulders. If receiving a chair massage or side-line massage, maybe you can pseudo comfortably get these things worked on, but otherwise you'll be face down. Face down...in a face cradle. We all know how comfy those are- heck they make you stuffy when you aren't sick! Now add a runny nose, sinus pressure and potential dizziness to the mix. Especially if you want a lot of work done, yea no. Just avoid it. 
• Being sick means your immune system is weakened, which makes you more susceptible to any germs that may be lingering about! If you can avoid it, you should stay away from high traffic areas when sick, and not surround yourself with additional risk factors. With as many appointments that can occur any given weekend at a spa or clinic, I'd call a massage table a high traffic area.
• A direct quote from www.spaweekblog.com, and the most important, in my opinion, "Probably the most obvious reason: germs spread. When you’re inside a steam room, sauna, or even a treatment room with your therapist, your nasty little germs are creeping everywhere. That’s inconsiderate to everyone else!" 

Us massage therapists, we're not doctors. We can't fix your cold. We're people who also can catch and/or carry illness. I know that if I came to work as phlegmy and coughy as some of the people who walk into my massage room on a regular basis, my work would tell me to go home and rest. Or better yet, my guest would complain and ask for a different therapist, because this Valerie girl is a gurgling, slimy mess. Pretend you went to your favorite restaurant, and your server came to greet you, tissues hanging out of the apron pocket, red nosed and sniffly, and trying desperately to hide the need to sneeze while taking your drink order. Chances are, you may reconsider ordering ANYTHING from that person!

Also, my job is to touch people for extensive periods of time- up to two hours in the same confined breathing space. If I'm working on a sick person, I may not get sick myself, but I can be a carrier, and pass it onto someone else. Or, as of lately, my issue is that I DO get sick, and I have to call in and miss work for at least 1-2 shifts, where I miss out on earnings that help pay bills, buys groceries, etc. Some folks can do paper work or computer work when they're ill after they have popped a DayQuil or something. "Oh, it's ok, because I can sip some tea and sit there and do what I have to do, not moving around all over the place."Try that when half of your guests are 90 minute deep tissue appointments. HAHAHA! :pass out on top of guest:
Ok, enough passive-aggressiveness, Val. Back to YOUR health! Your mild sniffles and sore throat may not seem like a big deal to you today, but who is to say it won't turn into some raging mess of a cold or flu the next day? Colds and other viruses affect people's immune system differently. And if you do get that massage that circulates your blood, and it DOES end up being some terrible, messy cold?Oooh, that will REALLY be a bummer and it WON'T feel good. I've received massages when my allergies are at their peak in the springtime, and it is NO FUN. I don't feel like I can enjoy it as much, when I'm trying to breathe through my mouth and my throat gets dry, and I'm stuffy...well, you know the deal.

I post this because I feel like it is something that NEVER gets addressed in the massage world, and it typically isn't a question asked by those who book your appointments. Be honest with yourself, and know what could potentially come from your decision to get a massage while ill:

• Making yourself more sick!
• Not letting your body repair and heal itself with the work it must do during massage.
• Infecting others- including your therapist!
• Not being able to enjoy it as much as when you're healthy.

If you have an appointment scheduled and you become sick, most places have a 24 hour cancel/reschedule policy. You won't be charged anything if you do it at least 24 hours before your appt. Or often times, you can pass it on to a loved one who may really need the work. HAPPY BELATED BIRTHDAY, go lay on the table for me! I doubt they'll mind!

My suggestion would be to get yourself well: plenty of fluids and rest, stay warm, take your vitamins. Vitamin C, D-3, zinc, Echinacea and Goldenseal are all great things to keep around. Lavender, Eucalyptus and Tea Tree oils are great aromatherapy options if you have an oil burner. Then, after you're as fit as a fiddle, get on the table and work some kinks out! We love having you visit us, we'd just rather you be healthy first! 

Take care this 2013 and be well!

Resources for this blog and additional information:

http://massage.terrahbanakas.com/youre-sick-you-dont-need-a-massage/

http://www.spaweekblog.com/2010/12/08/spa-when-sick-shibumi/