Massage & Back Pain

 

Massage therapy as an effective treatment 

for back pain

Whether you’ve strained a back muscle in the garden, by playing golf, or by playing with our children, or if your back pain stems from a long term injury, you’re not alone. Figures indicate that the overwhelming majority of people will endure back pain at one point or another.

Most low back pain doesn’t last long, and lasts a few days to a few weeks. While it can be very disruptive to your normal day to day activities, It tends to heal by itself without any long term damage.  Most cases of this type of low back pain are mechanical in nature, meaning that the components of the back (the spine, muscle, discs, and nerves) aren’t working together properly because one or more are injured or traumatized.

What Causes Back Pain?

Back pain is debilitating because each movement of your body requires the spine to function smoothly. When back pain exists, the problem is complicated and multiplied by compensating in ways that avoid the pain. It’s common for sufferers of back pain to have secondary problems related to the movements they’re making due to back pain.

But what’s the cause of most back pain? Unfortunately, given the required cooperation and involvement of the muscular, nervous and skeletal systems, there are many possibilities.

Here are some of the most common:

• Poor posture accounts for, or contributes to, back pain in a staggering number of people.  Whether it’s due to wearing high heels, or a less than ideal position in front of a computer screen, on the phone or driving, the result is stress on the back as it attempts to compensate for the unusual loads placed on it.
• Sprains and strains account for most acute back pain. Sprains are caused by overstretching or tearing ligaments, and strains are tears in tendon or muscle. Both can occur from twisting or lifting something improperly, lifting something too heavy, or overstretching. Such movements may also trigger spasms in back muscles, which can also be painful.
• Intervertebral disc degeneration is one of the most common mechanical causes of low back pain, and it occurs when the usually rubbery discs lose integrity as a normal process of aging. In a healthy back, intervertebral discs provide height and allow bending, flexion, and torsion of the lower back. As the discs deteriorate, they lose their ability to cushion movements and shocks.
• Herniated or ruptured discs can occur when the intervertebral discs become compressed and bulge outward (herniation) or rupture, causing low back pain.
• Radiculopathy is a condition caused by compression, inflammation and/or injury to a spinal nerve root. Pressure on the nerve root results in pain, numbness, or a tingling sensation that travels or radiates to other areas of the body that are served by that nerve. Radiculopathy may occur when spinal stenosis or a herniated or ruptured disc compresses the nerve root.
• Sciatica is a form of radiculopathy caused by compression of the sciatic nerve, the large nerve that travels through the buttocks and extends down the back of the leg. This compression causes shock-like or burning low back pain combined with pain through the buttocks and down one leg, occasionally reaching the foot.
• A traumatic injury, such as from playing sports, car accidents, or a fall can injure tendons, ligaments or muscle resulting in low back pain. Traumatic injury may also cause the spine to become overly compressed, which in turn can cause an intervertebral disc to rupture or herniate, exerting pressure on any of the nerves rooted to the spinal cord. When spinal nerves become compressed and irritated, back pain and sciatica may result.
• Skeletal irregularities include scoliosis, a curvature of the spine that does not usually cause pain until middle age; lordosis, an abnormally accentuated arch in the lower back; and other congenital anomalies of the spine.

 

Not to be trivialized, poor posture, such as that while sitting, can lead directly to a number of painful issues, including back pain. If you spend a significant amount of time slouching over a keyboard, the shoulders roll forward and move up, and the back tightens to support the bent over posture. Perform a little self diagnoses as you’re reading this. If you’re like most, you’re not sitting in an optimal position.

In addition to poor posture, a lack of exercise, arthritis, osteoporosis, a sedentary lifestyle, overuse, pregnancy, kidney stones, fibromyalgia, excess weight, and more can also cause back pain.

Massage Therapy Offers Relief for Back Pain

Those who live with back pain know that many times there are no easy answers for making the pain go away. Alternative therapies such as physical therapy have proven effective for some sufferers, as have chiropractic and acupuncture, but massage therapy is also making a name for itself when it comes to providing relief. In fact, research has shown that massage can be a great friend to the back-pain sufferer.

How effective massage therapy for back pain is depends on the primary cause of the pain. If it is primarily muscular in nature, then massage can have a great positive impact on muscle tightness and muscle spasms. If it’s caused by a joint alignment issue or one of the skelatal issues listed above, then the role of massage might be somewhat different, such as helping to address the biomechanical imbalances that make things worse, but massage won’t be able to get pressure off the nerve directly.

 

Massage Can Improve Posture

 Massage Can Improve Posture

 

Most people spend a lot of time sitting.  Whether it’s in a car, in a conference room, or at a desk, all those hours add up to a significant part of the day.  If you spend those hours sitting in a less than ideal posture, some degree of neck and back pain is almost guaranteed. Proper posture is not effortless however.  Muscles, ligaments and joints all must work together to properly support your body.

When you sit with hunched shoulders or lean forward too much, your body isn’t properly aligned. This forces some muscles to work hard all day long to support uneven loads while others that aren’t being used (but should be) get weaker.  Over time these imbalances become worse and worse, eventually leading to more serious skeletal issues.

Maintaining good posture requires adequate muscle flexibility and strength, and normal joint motion in the spine and other body regions. Symmetrical postural muscles that are balanced on both sides of the spine are a key requirement for a long term pain free back.

Massage improves posture

Massage helps by bringing unbalanced muscles back to a healthy state, allowing all muscles to work together in a balanced way to support your body, head and neck.  The good news is that through massage, correcting the effects of poor posture can be a relaxing experience.  Massage brings muscles back into balance by increasing circulation and reducing pressure on sensitive nerves.  Relaxed, pain free muscles allow your body to position themselves in a more natural and correct posture.

Consistent massage allows you to reap the greatest rewards from massage. Regular sessions keep  muscles loose and relaxed, giving joints greater freedom to move.  This balanced and relaxed state allows your body to position itself in a healthy and natural posture and avoid the movements and positions adopted over time as a response to the pain.

The benefits of massage are many, and postural improvements are only part of the holistic health benefits massage can offer.

 

3 Reasons You Need A Massage

 

Why You need a massage:

1. You have one speed: GO.

   Let’s face it. You will never hear your boss ask you to do your job slower. You will never catch a cab being the slowest person on the curb. You never think “I hope the copier breaks today so I can be extra late to my meeting.” When you get a massage, everything changes. You are literally and figuratively being forced to slow your rapid pace of life and finally cut yourself some slack.

2. You can feel your body rebelling against you.

   That constant pressure between your eyes; the ever-growing stiffness in your joints. Every morning, it seems to take you just a little longer to claw your way out of bed (I prefer the rolling method). Let a professional massage therapist evaluate your current state and work some magic with their hands like they are trained to do. You will get up from that table feeling 30 pounds lighter and at peace with the universe.

3. You feel like you’re losing it.

   Or maybe you don’t even remember what it feels like to have “it.” Business meetings, PTA meetings, soccer games, hockey practice, and doctors’ appointments are all jammed into your calendar in color-coordinated efficiency. Your planner may look like the Type-A dream, but it is taking a toll on your mental well-being. Do you feel like you blink and a week went by? Lose your keys more than once a day when you usually know where everything is at all times? Time to get a massage, let all of it go for that little patch of time when you can let your mind escape to a place of relaxation and bliss.

 

Massage & Carpal Tunnel

 

Brought on by a pinched nerve in the dominant wrist, carpal tunnel syndrome is a hand and arm condition that causes several symptoms such as tingling and numbness. Individuals who are more susceptible to carpal tunnel include women, adults, diabetes sufferers, and those who perform assembly line work. Here’s how massage therapy can help:

Reduce Pain

Carpal tunnel syndrome is painful, persistent and sharp, but a massage therapist can help you reduce the pain you feel in your hands and wrists. By reducing the tension, getting blood flowing properly and gently working on the most sensitive parts of your hands, your sharp pain should start to dissipate within two or three sessions. Massage therapists use a variety of techniques to alleviate carpal tunnel pain. Typically, this process begins with gentle hand massages, which some sufferers find unbearable at first. It can take several sessions with a trained therapist before you start to feel comfortable having someone massage the most painful part of your body. While carpal tunnel affects your hands and wrists, it’s very common to have alignment problems and soreness in the shoulders, neck, and back. A massage therapist will typically treat these parts of your body as well. If your hands and wrists are too painful at first, your massage therapist will skip to the other parts of your body and attempt to work on your hands in the next session.

Improve Posture

As with many types of chronic pain, carpal tunnel syndrome is felt in one place of the body, but it’s partly caused by something in another. Poor posture will directly affect your symptoms. If you sit at a work desk with your shoulders, back and arms improperly aligned, your wrists will not be aligned either. By working to improve your posture, your massage therapist will help train your body to sit upright, allowing your wrists to stay at the correct angle when working with a mouse and keyboard.

Train Your Body

When you visit a massage therapist to treat an ailment like carpal tunnel, he or she will draft up a plan for not only what will be covered in your weekly massage sessions, but also, what you should be doing between sessions. Exercise is a key element to retraining your body. Your massage therapist may recommend a holistic approach to reduce the pain, which may include different types of massage, exercises, and yoga. These exercises will also encourage your body to maintain a healthy posture. Your massage therapist will also look at the behavior that led to carpal tunnel syndrome. Computer keyboards are one of the common causes of carpal tunnel injuries, but they are not the only problem. Musicians often find that they are holding their instruments incorrectly, and have to relearn to play a slightly different way. Cashiers at retail stores perform the same hand movements for each customer, hundreds of times a day. Gardeners who spend all day doting over their plants often find that they are using their tools incorrectly. Workers on assembly lines are especially vulnerable to carpal tunnel syndrome, as they perform the same tasks every day for months at a time. It could also be a combination of behaviors. Your massage therapist will help you look at all the activities that might be causing carpal tunnel pain, and will recommend ways to change them.

Expands your blood vessels

Massage therapists often use a technique called hot stone massage to treat carpal tunnel. In a hot stone massage, smooth, heated stones are placed on the affected parts of the body and used along with traditional massage. The hot stones help to expand blood vessels under your skin, which helps increase blood flow. When used on the hands and wrists of a carpal tunnel syndrome sufferer, hot stone massage can dramatically reduce the pain and keep carpal tunnel symptoms from returning.

Eliminates/reduces medication amounts

A traditional doctor will typically prescribe painkillers, such as high-dose Ibuprofen as well as muscle relaxers like Flexeril. These drugs will temporarily reduce inflammation and pain, but do not address the core problems causing carpal tunnel syndrome. Additionally, it is not safe to drive a car, ride a bike, carry a child, or do many other activities while taking muscle relaxers. Both types of drugs can cause additional symptoms such as constipation, heart problems, nausea, and more. By using massage therapy to address the cause of your carpal tunnel syndrome problem, you may remove the need to take potentially harmful medications on a daily basis. Any change in medication should always be done under the close supervision of your primary caregiver.

 

Business Relocating February 1st

 

McShane Massage is Relocating 

This weekend truly starts the process of relocating. I will be moving out of Insparation Salon January 30-31 and into Optimistic Living Counseling Center of Albertville. 

This is an opportunity to truly take everything I've learned over 20 years and multiple different locations, and create something wonderful. I think all of the other places were ok. BUT they were created by other people. While having my own wellness center back in 2007, Orion, gave me this opportunity, I was so overwhelmed with attempting to fill the place with alternative health care workers and supporting their needs that my own came last with a great price that took far to long to recover from.  

I am truly starting with a clean slate. I am painting walls this weekend. I have spent the last week or so purchasing furniture and office items. So much fun😁 and so much to pick from! 

I'll share here that I took a huge leap of faith. I was guided to not rent one but two rooms. So I rented two rooms right next to each other. There will be a Massage Room and a Healing Room. Each will vary a bit because the work in these rooms are different. You will find this information on your appointment reminder directing you to which room you are in for your session. You will be able to go directly to your room without having to wait in the lounge area. In each room, there will be water and snacks for you. Perhaps my favorite part is that we will finally be able to sit comfortably and talk and share before and after a session. YAY!

 My focus have been privacy, quiet, and comfort. ✔

I'm excited and scared all at the same time. 

Wishing you the very best. ☕

Nancy McShane

McShane Massage

Last Day at InspaRation Salon

 

The Last Day at InspaRation Salon

Well here we are Friday January 29th. My last day of work and move out date.  It's been a crazy busy and emotional week. I have been at this salon for just shy of 7 years and I have loved every day of it and it's team.

Earlier this week the owner announced that my space had been filled. I was shocked and saddened at the same time. I was flooded with self doubt. Maybe I just didn't make a good enough of an effort to deal with the one HUGE problem about the whole room. 

The Massage Room Window

The window is a furnace about 2pm every day. The lack of ventilation is the other problem. The noise coming from the pizza place, facial room and parking lot all added to the relaxing atmosphere of this room. As my mind dealt with all of these self doubts, mother nature provided the validation that I will be ok. See while it was only around 15 degrees outside, It was also sunny! So as soon as the sun came around the building and was directly on the window, the room was a nice 90 degrees. It was too hot to work in this week. Luckily I had clients in the early morning and late evening. That self doubt eventually went away after several days of extreme heat.
 
You maybe be thinking to yourself BUT Nancy I always hear this sound like air moving in a vent when I'm on the table. That's white noise from the speaker above your head not air. I've had clients think they are cold because of this white noise. It's interesting how our brains work. 

I finished up work today and packed my room. We are off and moving to our next adventure and some much deserved ventilation. LOL!! I wish the next massage therapist of that great room all the best. 

Happy Friday 

Nancy

Massage and Immunity

Massage and Immunity - How does it work?

No one can deny the restorative healing power of massage. Reducing pain, depression, anxiety and stress, along with boosting our immunity. All of which have an effect on our mental and physical well-being. Pain effects our lives and our quality of life.  Massage is known to help reduce pain by increasing blood flow, easing inflammation and reducing muscle tightness.

It’s a well-known fact that individuals who have a high level of stress are more prone to injury and illness. Reduction of stress, is another benefit of massage. Stress is known to elevate your heart rate, cause elevation of the stress hormone cortisol, which inhibits weight gain, elevate blood pressure, cause headaches, digestive problems, sleep problems, heart disease, memory and concentration issues just to name a few. These all effect our immune system and make us physically ill. You may not be able to remove all the stress in your life, but you can take stress reducing measures which are healthy choices.

Research has shown that receiving regular massage therapy helps boost our immune system and flush toxins, increasing blood flow throughout the body. Massage increases the activity of white blood cells that help our body fight diseases and may help with reduction of cortisol.

Remember to receive massage when feeling healthy, as a regular routine. Massage in combination with other complimentary and conventional treatments can help you look and feel your best. When your look and feel your best you are at the top of your game and you become more productive at home, work, sports and in your everyday life.

Massage therapy is an excellent choice as a complementary therapy to conventional health care. Be open and honest with your massage therapist, if you are under the care of a physician for a specific aliment, check with them about massage. It may be an option for you. It’s not meant to take place of nor postpone seeing your health care provider for any medical or mental issues. If you have a health condition and are unsure if massage would be right for you, please discuss any concerns with your health care provider. 

Here are a few tips for reducing stress and boosting your immune system.

• Get a regular massage which will help lower your stress level and increase your immune system.
• Accept that there are events that you cannot control.
• Try to keep a positive attitude or at least work on it.
• Try to halt stress in its tracks, yes it’s hard when you can’t control it
• Manage your time. Give yourself time to get things done; don’t overwhelm yourself, you know your limits.
• Do things you enjoy, like cooking, reading or gardening.
• Take 15 to 20 minutes every day to sit quietly and reflect. Learn and practice relaxation techniques like yoga or deep breathing.
• Exercise regularly.
• Avoid alcohol, recreational drugs and don't smoke
• Eat healthy, well-balanced meals
• Get enough rest and sleep, your body needs to recover and repair itself
• Seek out social support
• See your health care provider as needed, especially if things feel beyond your control.

May you be blessed with harmony in your heart, peace of mind, and an abundance of joy and love to surround you always.

I look forward to seeing you

Nancy McShane

 

My 3 Favorite Tennis Ball Stretches

Struggling with sore muscles? Foam rollers help, but have you tried a tennis ball? Yup, there are a ton of self-massage exercises you can do for myofascial release with nothing more than a good ol’ fashioned neon yellow ball.

These exercises will help you stimulate blood flow and buff waste away from tight muscles, which loosens you up and and leaves you feeling relaxed. Just don’t expect the process to be painless. When you dig into your muscles with a tennis ball, you can isolate knots that you might not otherwise target. This has a “hurts so good” sensation that can get pretty intense.

To make the process easier, make sure you’re targeting soft muscle tissue — not bones or joints. If you find a spot that hurts, move slowly, allow your body to carefully roll back and forth across the adhesion to help loosen things up and understand the power of gravity: The more body weight you use, the deeper you’ll dig and the more it’ll hurt. Lift your weight slightly away from the ball during intense moments. The goal is to loosen up tight spots, not end up bruised.

1. Neck

If you’re prone to tension headaches, or if you find your neck getting tight after a long day in front of a computer, take a few minutes to ease the pain with a tennis ball. Simply lie on the ground and place a tennis ball behind your neck, just to the right of your spine and under your skull. Sink into the tennis ball and roll your head slightly to the left and right, avoiding your bony bits. If you find a tight spot, stop and hold your position for 30 seconds before continuing. Switch sides after a minute or two.

3. Upper, mid and lower back

You can use one tennis ball or two to target the muscles that run along your spine and into your sacroiliac joint (your pelvis). By using two tennis balls, you can target both sides of your spine at once. To keep the balls in place, put them in a tube sock and tie a knot between the balls to prevent yourself from rolling the ball over your backbone. Place the knot along your spine, so the two tennis balls are on either side. Use gravity to target tight areas, rolling very slowly to loosen things up.

5. Hips

I see alot of people that have been sitting many hours working and now have troubles with their hips, particularly of the hip flexors (the iliopsoas) and the muscles responsible for external rotation and abduction, including the deep muscles of the glutes. As always, make sure you don’t roll the tennis ball directly on any bones — rather, aim for the soft muscle tissue at the front and around the sides of your hips. This is one of my personal favorites.

 Enjoy the stretches

Nancy

mcshane.massagetherapy.com 

Book Now

 

 

How Massage Can Get your Body Ready for Winter Sports

How Massage Can Get your Body 

Ready for Winter Sports

If you enjoy winter sports and you’re chomping at the bit for the snow to get here.  Ask yourself: Is your body ready? Winter sports can take a toll and cause soreness — especially at the start of the season. Starting your season early with regular massage will help you feel better and allow your body to perform better when the snow begins to fly. 

Tackle Soreness Now

It doesn’t matter if you’re a beginner or an expert after the backcountry adventure, as an athlete you are always trying to get better. Starting massage therapy before the season can help you perform better in your winter sports activities. Whether you’re a skier, snowboarder, Nordic skier or you enjoy snowshoeing; getting a regular massage now will help increase your range of motion. This will help you move better through the snow. Massage can also help you with your balance, which is imperative for winter activity.

Any sport has the risk of injury and can create soreness in your body at some point. For some reason, winter fun just comes with more pain than other seasons. The stiff boots, the cold weather, the movements that aren’t replicated in any other activity all play a part in your body’s soreness. If you’re cross-country skiing or snowshoeing you’re using your entire body to move. If you’re snowmobiling, your body is taking a good beating for nearly the whole ride. Getting your muscles loose and your body active with a sports massage before the season will help you heal faster after your day in the snow. You won’t feel the stiffness or have the aches and pains that you normally would experience. 

See you soon

Nancy McShane

McShane Massage

5 Ways to Bring Happiness To Your Life

Often, the only thing standing between you and a better, healthier life is simply YOU.

Happiness comes to those who choose to be happy, but many people wait needlessly for permission to be happy. Permission is nothing more than someone else's approval--but as simple as it is, it keeps them from succeeding and being happy.

1. Permission for acceptance. Acceptance doesn't mean you have to give something else up, just that you a give yourself permission to be happy and to accept what is happening for you right now this moment. Happiness is when what you think, what you say and what you do are in harmony.

2. Permission to be imperfect. Let's be honest--perfect isn't real. if you want to be happy, embrace your imperfections. Don't let perfectionism steal your happiness.

3. Permission to keep the blues in their place.  Don't allow the blues to create your experiences; know that they are part of you, but not the full sum of who you are. Think positive thoughts and positive things will happen. Do things that make you happy and be with people who make you smile.

4. Permission to choose. Sometimes we get so caught up in pleasing others that we forget ourselves. The element of choosing for ourselves is a major source of happiness. Think of what you want and then make the right choices for you. Happiness is a conscious choice, not an automatic response.

5. Permission to try new things. If you are stuck in the same old routine and you're looking for a way to shift, it starts with giving yourself permission to try something new. We are all so scared of doing anything we are not familiar with, and the last thing we want is to do something we might fail at. And it's true, you may not excel--at first, anyway--but if you don't try you're cutting yourself off from things that can make you happy.

I can't wait to hear how these simple changes brought you happiness. 

Nancy 

mcshane.massagetherapy.com
BOOK NOW

https://www.inc.com/lolly-daskal/7-powerful-ways-how-to-give-yourself-permission-to-be-happy.html
https://www.drnorthrup.com/give-yourself-permission-slip-relax/

 

5 Reasons To Get a Massage while Exercising

1. It enhances your post-workout recovery

A good, therapeutic massage helps loosen up your muscles after an intense workout, which in turn allows you to recover from the impact better and faster than you normally would. You spend your time tightening and toning your muscles doing weight work and they start to feel like they’re going to snap, they just get so tight. Massage helps restore some pliability.

2. It soothes the pain of sore muscles

Those muscles can really ache after you put them through the ringer at the gym or while pounding the pavement during a run. But, massaging and stretching them can help work out the knots, flush out the toxins that contribute to the “ouch” factor and get the blood flowing again so they don’t hurt so much. 

3. It makes your muscles work better

Regular exercise not only puts a strain on your muscles, ligaments and tendons, but it also messes with those connective fibers under the skin known as your fascia — which help the muscles work smoothly and efficiently when they’re in good shape.

The fascia can get really gunked up with repeated exercise, and that makes it harder for muscles to slide past each other easily. Massage helps by loosening up those fibers so the muscles are doing what they’re supposed to with much less effort. And then, bingo! Your workouts get a nice boost.

4. It can increase flexibility

Massage can help loosen up the muscles and restore some flexibility. Unless you continually stretch to keep your muscles lubricated, you will get stiffer with age. But a massage, especially one that includes some stretching exercises, can reverse at least some of that process and give you back a bit of the incredible flexibility you had as a kid.

5. It helps you feel better, mentally

If you’re just beating yourself up with high-intensity classes or weight training, that’s not going to be completely beneficial. Massage can give you a nice balance with the happy endorphins from working out. It’s a cortisol reducer as well — a stress reliever.

Instead of saying, ‘I’m going to get the best body, damn it,’ and push push pushing yourself, remember to give yourself care. Massage can be a nice part of that. You need both the exercise and the maintenance. That’s part of a well-rounded fitness regimen.

 

A Look Back & Forward

 

Hello Saturday - Let's Dish.

Although 2020 has been the craziest year of in my life time, a lot of good has come out of it. Here's a catch up post on what's happening in the massage room. 

Since our quarentine back in March, I have incorporated a daily routine of researching & studying massage and healing materials and scheduling all of the social media on many different outlets. I didn't know where it would take me but I felt guided to do a little everyday and was told it was like a garden and would grow over time. Well - it sure has. I have fine tuned so many parts of my business and have reached more people then I have in the last 20 years. 

Massage is finally just massage. 

It was wonderful and scary all at the same time to come back in June and have split the energywork that I do from the massage services. This has aloud me the opportunity to focus even more on the physical problems at hand. When I split those services, I had no clue where the universe was taking me with it but now I have a clear vision. Over time - Spiritual Healing services has bloomed from all of this work. It has grown in need and as a favorite that it is it's own service. I did not see this coming BUT I am so humbled by it and so excited for all the things this service will bring to my practice. 

Spiritual Healing - Not your Add-on anymore.

Spiritual Healing as I said is it's own service. Due to this change it is also a whole different process. There is an intake process, an assessment, procedure, and counseling. I have taken all of my schooling including psychology schooling and applied it to this service. The service is 60 - 90 minutes. It is not your add-on service of: here's your colors and chakra functioning. It is: here's where there are energy issues that a need to be addressed and here are some key mental and emotional things I see in your energy that will need to be addressed to avoid physical health issues in simple summary.

The future of McShane Massage 

So here's my BIG NEWS Due to the following issues with my office: 

1. Ongoing environmental issues with my office - in the summer it's WAY TO HOT and now it is WAY TOO COLD. There is no ventilation in my office and the walls are like tissue paper. 

2. Noise from Facial room

3. Clients receiving Healing & massage sessions need more privacy and less noise

I am looking at moving my office to a local counseling center that would eliminate these issues. I am in the middle of negotiations at this moment but I am obviously very excited and hopeful. This means so much to me because it falls in line with my beliefs in that massage is not just massage - it's not just a spa session - it's a whole life session. There is so much more to it and now that the healing services have taken off the timing could not be better. 

I love Insparation Salon with all my heart. I've been there for 6 years. All of the woman there are amazing at their craft. This place has aloud myself to find myself, to get myself back on my feet after my wellness center failed. The woman here embraced my services and my business. I cannot thank them enough. And due to all of this I am so proud to say I am ready to move on and get back on track doing what I love -  Healing as many as I can - within my abilities. 

With that I wish you a blessed Saturday. 

Nancy McShane

McShane Massage. 

5 Tips for the Perfect Health and Wellness Resolution Plan

 The time has come to reflect on the year that was in 2020 and begin making plans for 2021. It’s officially the time of the season for New Year’s Resolutions. How do you go about making your resolution? Do you think about a couple of things such as lose weight or save money, or is your goal to get a new job? 

Before you start throwing around ideas, stop and think for a minute about how you are going to make your resolution happen. The first thing you should do is lay out a plan for your resolution plan. Having a plan for your health and wellness resolutions will give you a better chance at making your resolution a reality. 

Use these tips to make your resolution actually last: 

Make a Measurable Goal 

One of the biggest reasons why people give up on their resolutions is that they create goals that are vague or completely out of reach. If there is a particular goal, you will be more motivated to meet it. Think of it as a finish line that you’ll push yourself to cross. Rather than saying, “I want to lose weight in 2021,” say, “I want to lose 10 pounds in 2021.” 

Set Short-Term Goals Along the Journey

Create short-term goals along with your yearly goals. Having a shorter goal offers you a “check-in” point. It will give you time to assess where you’re at with your resolution. If you’ve fallen off your track, then you can adjust and get back to your goals. When you achieve your smaller goal, you’ll be motivated to continue your path. 

Reward Yourself 

Don’t forget to plan to reward yourself as you accomplish minor achievements along the way. Celebrating your wins will help you keep going and achieving your overall big picture goals. After all, the point of a resolution is to improve something about yourself, keep it positive as you move through the year. 

Will Your Resolution Make you Happy?

It seems like a silly question, but make sure that your resolution will make you truly happy. Actually take a moment to think about it when you’re making your plan; will this truly make me happier? If the resolution is not significant enough to you, it’s that much easier for you to forget about it. 

Don’t Obsess, Prioritize

While it’s important to keep your New Year’s Resolutions as one of your top priorities, it’s also important not to obsess over them. Only check yourself when you set your goal dates, not every day. For example, if you’re trying to lose weight, you won’t see results if you step on the scale every day. This could lead to you getting depressed and giving up on your resolution if you do not see big results. And don’t let your resolution consume your life either. Wait to check your short-term goals to check your status. 

When creating your health and wellness resolutions, remember you’re doing this to make improvements for yourself, to make yourself happier. Use these tips to make a New Year’s Resolution plan, make sure you incorporate regular massage therapy into your plan, for a healthier, more relaxed 2021. 

How Massage Therapy and Healing Touch Benefits Weight Loss

 Millions of Americans will attempt to start their 2021 with a weight loss-focused resolution. Before you tackle your weight loss challenge, have you thought about incorporating regular massage therapy into your fitness plan? We all know that there are many benefits to regular massage therapy, but you might be surprised that massage therapy has many positive benefits for weight loss. 

Help with Weight Loss

In addition to healthy eating and regular workouts, specialized massage techniques can help you with your weight loss goals. Massage therapy breaks down subcutaneous fat that will help you get rid of unwanted cellulite. When you’re losing weight your body is working hard; massage therapy can help heal your muscles and treat the body pain you have to endure throughout your journey. After a relaxing massage, your body will feel recharged and ready to get back to work. 

A Partner in Your Corner

Losing weight is one of the most challenging things for you to accomplish. Going at it alone is tough. If you have a personal trainer, you’ll have someone in your corner helping to guide you along the way. Your massage therapist is also another great resource for support. You can talk to your therapist about your body, your concerns and any pain you might have. They’ll customize a massage to you, and they’ll be there to cheer you on throughout your weight loss challenge. 

Reward Yourself

One of the key ingredients to a successful weight loss plan is rewarding yourself for small accomplishments. Along with the health benefits, receiving regular massage therapy will act as a way to reward yourself for meeting a goal. Relax your body with massage after a tough workout as well as heal your mind. Losing weight is not just a physical change, as it also requires a mental change in attitude. After all, you’re changing your entire lifestyle, which is stressful. Massage therapy will ease your stress and allow yourself to reconnect with your mind and get rid of any negativity that might exist. 

There’s no hiding that losing weight is a challenging mission and it’s important to have a good plan in place. Consult with me before you begin your training regimen. We'll create a custom massage therapy program that will help you meet your weight loss goals.

Another therapy to consider while on your weightloss journey is Healing Touch. The following are areas in which Healing will help. 

Reducing Stress 

A study published in November 2016 in Revista Latino-Americana de Enfermagem found healing combined with massage led to a 21 percent reduction in anxiety levels, compared with a 16 percent reduction for massage alone. How does destressing help your weight-loss efforts? According to Harvard Health Publishing, stress is linked to weight gain because increased stress levels release the hormone cortisol, which amps up your appetite. Oftentimes, your go-to foods when you’re stressed will be unhealthy comfort foods that are high in fat, sugar, calories, or all of the above. Eating these kinds of food actually makes you become hungrier a short time later, so the cycle of increased calories continues.

Promoting Quality Sleep 

Although there’s no solid research showing this benefit, but better-quality sleep is one of the possible benefits of healing touch. That, in turn, could help your waistline the same way stress reduction does: by promoting healthier food choices. Normal-weight adults who are deprived of sleep for only a short period of time will have a boost in hormones that encourage eating high-fat and high-sugar foods. A review and meta-analysis published in November 2016 in the European Journal of Clinical Nutrition found sleep deprivation led people to consume 385 extra calories per day, on average, which can lead to weight gain over time.

Increased Mindfulness 

The Healing Touch benefit helps if called upon while eating. By not engaging in distracted eating, such as snacking while driving or watching TV, you may make better food choices. A review published in March 2018 in Current Obesity Reports says mindful eating can help with portion control and reduce food cravings, body weight, and BMI.

3 Ways Massage Benefits Dry Skin

 There’s no doubt that the cooler temperatures and dry air of winter can play havoc on your skin. Dry, chapped skin isn’t just uncomfortable or painful — it is unhealthy and can form lines and wrinkles. The bottom line is it will make you seem older than you are, and nobody wants that. Prepare your skin with massage therapy so that you can reduce the dryness and keep your skin looking healthy and young this winter. 

Hydrate 

Massage therapy is great for your entire body, but it is especially good for your skin. When you receive your massage, the oils used will hydrate your skin. Using oils that are rich in nutrients such as vitamin E, jojoba, sesame, primrose, and almond will help introduce moisture into your skin. 

Rejuvenate 

In addition to adding moisture to your dry, chapped skin, a massage will exfoliate your skin. By getting rid of dead skin cells, your skin will be able to absorb the oils and nutrients from the massage oils much more effectively. With the dead skin gone, your skin will have a rejuvenated natural glow and softer touch.

Refreshed 

We all know that regular massage therapy helps you naturally feel better. In the harsh conditions of winter, an appropriate massage will help your skin heal and prepare it for the conditions it will face. Healthy skin will help you feel refreshed and relaxed. 

See you soon!

Nancy McShane

McShane Massage

 Massage the Natural Relief

 for the Common Cold

We all know the feeling; it starts with a scratch on the back of the throat, then you’re tired, and then you cough. Yep, you’ve got a cold. It's a pretty common feeling around this time of year, between your children bringing germs home from school and the added stress of the season changing — it is a popular time for the common cold to just pop into your life. However, before you reach for the over the counter decongestants and cough medicine — try some natural cold relief like massage therapy. 

Heal with Stress Relief 

Did you know that stress is one of the most harmful things to your immune system? When the seasons change, we are more susceptible to colds because we all have a little more anxiety and stress. Regular massage therapy promotes deep breathing that helps lower your stress levels as well as your blood pressure. While reducing your stress, massage also increases endorphins that work to build up your immune system to help you fight off the pesky cold. 

A Quick Recovery 

If you do get a cold, massage therapy can also help you recover faster. Massage increases the flow of blood and fluids that help nourish your body. Increasing blood flow also helps your body fight off germs and toxins in your system and contributes to removing any waste or germs from your body. If your cold symptoms include congestion in your head and chest, you’ll also feel relief and notice draining after your massage. 

Although massage is good for colds, it’s also important to be mindful of your massage therapist and communicate your symptoms. As always, drink plenty of fluids and get rest with a cold, especially after a massage. Massage therapy helps keep your immune system healthy and ready for the cold season. The next time you start sniffling, try a relaxing massage for natural cold relief.

4 Reasons Why Massage is the Best Gift Ever.

 A massage gift certificate tucked into a holiday card may seem unassuming, but the effects of this present will be powerful.

People turn to massage for stress relief, pain alleviation and relaxation, and massage is appropriate for just about anyone—from healthy adults to seniors and pregnant women to athletes. Massage therapy is also safe and beneficial for people living with conditions including cancer, fibromyalgia and arthritis.

This is why treating the people on your gift list to massage makes sense this holiday season. Regular massage clients will know what to look forward to, and for someone who has never had a massage, a gift certificate can make his or her first session more accessible.

Here are four reasons why massage should be at the top of your holiday gift list, along with suggestions for massage and bodywork specialties to present to friends, colleagues and family:

1. The Gift of Stress Relief

The holidays can be filled with family, friends, fun, food—and freneticism. Gift-buying, overeating and travel can leave any merrymaker feeling tired and stressed. Massage makes the best holiday gift because it calms the nervous system and provides an oasis of respite from the holiday frenzy.

Three types of massage to gift:

• Swedish massage: The most well-known type of massage, which utilizes strokes including stroking, kneading, percussion, vibration and friction.

• Stone massage: Heated or cooled stones are placed on the body for energy balancing and a pampering sensation that contributes to the relaxation response.

 

2. The Gift of Pain Removal

From hanging Christmas lights to digging the Hanukkah candles out of the basement, the holidays’ decorating activities can create strain, sprain and pain. Massage makes the best holiday gift because it addresses pain and stiffness by increasing circulation, improving flexibility, and releasing crinkles and tight spots from muscles.

Three types of massage to gift:

• Therapeutic massage: This session will feature techniques such as myofascial release, which affects connective tissue by applying pressure in the direction of fascial resistance.

 

3. The Gift of Raised Spirits

The holidays aren’t jolly all the time; family conflict, feelings of grief and other mood-stressors can arise, even in the midst of a Kwanzaa celebration. Massage makes the best holiday gift because it can boost mood. The release of the feel-good hormone, oxytocin, is increased during massage, as is the release of serotonin and dopamine.

Three types of massage to gift:

• Healing Touch: An energetic healing system that utilizes off-the-body hand placements to transmit healing energy from the practitioner to the recipient.

• Geriatric massage: This session will feature massage techniques modified for safe application to older people, who might arrive at a session with issues related to joint pain or fragile skin.

 

4. The Gift of Ease

Give yourself the gift of a super-simple present purchase. Massage makes the best holiday gift because professional massage therapists offer gift certificates for sale, via in-person sales, a website or a Facebook page. Whether you purchase now or at the last minute, your gift of massage will be the easiest gift you give this holiday season—and the most appreciated.

Three types of massage to gift:

• Pregnancy massage: This session will feature massage techniques modified for safe application to pregnant clients.

• Cold Stone massage: This session might entail lymphatic-drainage strokes to firm sagging facial and neck skin, ease away facial lines, stimulate blood and oxygen, and release toxins. The treatment can also involve hot towel wraps and oils.

Virtually anyone on your list will appreciate the gift of massage therapy this holiday season.

 

5 Tips: How to be a Good Holiday Gift Giver

 We all love the look of a person’s face when they receive the perfect gift. It’s even more satisfying if that look comes from a gift that you gave. You should pat yourself on the back, because holiday gift giving is no easy activity. How often do you end up “settling” for a gift and not getting the person the "perfect" item on their wish list? This leads to the question, are you a good holiday gift giver? If you’re not sure, here are a few tips. 

Listen and Take Notes 

One of the easiest things to do is listen to your friends and family. Everyone will drop subtle hints to what they want throughout the year. You’ll discover something they may want. Take a mental note, write it down or make a note on your phone. Then when it’s time to shop, you’ll be ready to surprise. 

Avoid Last Minute Shopping

We all say we are not going to shop last-minute, but for one reason or another, we all end up doing it. Shopping last-minute leads to stress, which leads to quickly picking something you think they’d like, and not something that you spend time thinking about and know for sure the person will love it. 

Don’t Forget to Wrap

Let your creativity run free when wrapping gifts. Unique wrapping makes the gift more memorable and creates more excitement for the person receiving the present. You could wrap with plain paper and draw a picture or write a note. Another idea would be to use a special bow that makes the gift stand out. If the gift inside is truly special, allow the wrapping to match. 

Write a Note

When was the last time you wrote a handwritten note to someone? With texting, emojis and IM there’s not a lot of personal touch that goes into messages these days. Take the time to write a handwritten, meaningful note and attach it to your gift.

Don’t Gift just to Gift

This goes without says, but it’s a good reminder. Make sure that your gift is something thoughtful and doesn’t just take up space in someone’s house. The last thing you want is to go for a visit and see your gift collecting dust. 

Use these tips to become a good gift giver. Because there isn’t a better feeling than knowing “that look” on a loved one’s face is because you got them the perfect holiday gift.

If you’re searching for ideas, there’s no better holiday gift than the gift of peace this holiday season.

Wishing you Tons of love and Happiness this Holiday Season.

The Mechanical Response

The Mechanical Response To Massage

The physical manipulation in massage has two major physical effects:

• Increase in blood and lymph circulation  
• Relaxation and normalization of the soft tissue (muscle, connective tissue, tendons, ligaments), which releases nerves and deeper connective tissues.

Improving Circulation

Massage is believed to improve blood and lymph circulation. This is probably due partly to the physical manipulation of soft tissue and partly to the chemicals released as part of the relaxation response.

Improved circulation can enhance the delivery of oxygen and nutrients to muscle cells. As cellular health improves, tissues function more efficiently. More efficient functioning leads to the removal of waste products and may increase the absorption of excess fluids and reduce swelling in soft tissues.

Relaxing Tissue

Massage therapy relaxes muscle tissue, which reduces painful contractions and spasms. Massage can also reduce nerve compression. To understand this, consider that when muscles are contracted, they sometimes compress the nerves around them. When these muscles are relaxed, the nerves are no longer compressed, and, in theory, can get proper nutrients and operate more efficiently. The nerves can assume their normal work of transmitting messages to and from the brain, which improves functioning of the muscles and organs.

Touching the skin or applying pressure relaxes muscles, tendons, and ligaments. In addition, while some of the deeper tissues of the body, such as deep spinal musculature, cannot be easily accessed by a massage therapist, the release of more superficial layers of muscles may also affect these deeper layers. This can lead to both superficial and deep tissues finding a better alignment and balance.

Organs can also benefit from massage, as they share neurological pain pathways with muscles, bones, and nerves. When muscles, bones, or nerves are distressed, organs can sometimes reflect distress and dysfunction. For example, low back pain can intensify menstrual cramps and menstrual cramps can cause low back muscles to tense. Massage can therefore improve symptoms associated with the functioning of both the organ and the muscles.

Don't Wait For A Crisis

 Don’t Wait For A Crisis

Anytime you’ve tipped the scales in your general health to dis-ease of any kind, it takes your body longer to recover. Whether it’s your intestinal health, stress level, or general pain, there’s a management piece to be considered.

I think, ultimately, massage is best utilized as a preventive measure rather than an approach to pain and trauma. This is often a challenge, as crisis and pain drive a lot of our behavior. Many times, we don’t get serious about things until we are in pain.

By modifying that thinking and understanding massage is an important preventive health strategy, then you’re less likely to find yourself in a situation where you end up falling prey to a stress-related or stress-induced condition.

Stress, in and of itself, isn’t always a bad thing; we need stress to get out of bed and motivate us to be proactive in our lives.

However, when stress really gets to you in a way where you aren’t able to manage it, that becomes problematic mentally, emotionally and physically.

On average a person should receive one massage a month to stay in the preventive health strategy. Consider scheduling yours today. 

Nancy 

mcshane.massagetherapy.com

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