Pregnancy Massage

Pregnancy Massage

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From Barb on positioning- side lying vs hole in the table

I just received a phone call about a lady wanting to get a massage while 8 months pregnant.  She wanted to work her back as the low back gets incredibly strained with all the belly weight.  She wanted to know if I have a table with the hole in it so she didn’t need to be on her side.  My short answer is no.

I do not own a table with the hole cut out because this just adds more strain to a pregnant ladies already much strained back muscles.

It is perfectly safe and very feasible to give a deep pressure massage on the low back while on your side, as well as massage the entire body thoroughly. 

I will add that if a pregnant lady still wants the hole table- there is a new type of massage table that has a hole, but it has a sturdy piece of cloth to support the added weight of the belly to help protect the low back from further strain.   I have included a photo of it in this article.

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Copied from American Pregnancy Association, promoting pregnancy wellness.

Therapeutic massage has been used for centuries to improve overall health, reduce stress, and relieve muscle tension. Pregnant women have often received ambivalent responses from the health community regarding the safety and purpose of massage during pregnancy. Modern investigation and research is proving that prenatal massage therapy can be a very instrumental ingredient in women’s prenatal care and should be given careful consideration.

The benefits of prenatal massage or massage during pregnancy:

Studies indicate that massage therapy performed during pregnancy can reduce anxiety, decrease symptoms of depression, relieve muscle aches and joint pains, and improve labor outcomes and newborn health.

Massage therapy addresses different needs through varying techniques, one of which is called Swedish Massage, which aims to relax muscle tension and improve lymphatic and blood circulation through mild pressure applied to the muscle groups of the body. Swedish Massage is the recommended prenatal massage method during pregnancy because it addresses many common discomforts associated with the skeletal and circulatory changes brought on by hormone shifts during pregnancy.

Hormone regulation

Studies done in the past 10 years have shown that hormone levels associated with relaxation and stress are significantly altered, leading to mood regulation and improved cardiovascular health, when massage therapy was introduced to women’s prenatal care. In women who received bi-weekly massages for only five weeks, hormones such as norepinephrine and cortisol (“stress hormones”) were reduced and dopamine and serotonin levels were increased (low levels of these hormones are associated with depression). These changes in hormone levels also led to fewer complications during birth and fewer instances of newborn complications, such as low birth weight. The evidence points strongly to maternal and newborn health benefits when therapeutic massage is incorporated into regular prenatal care.

Reduction of swelling

Edema, or swelling of the joints during pregnancy, is often caused by reduced circulation and increased pressure on the major blood vessels by the heavy uterus. Massage helps to stimulate soft tissues to reduce collection of fluids in swollen joints, which also improves the removal of tissue waste, carried by the body’s lymph system.

Improvement of nerve pain

Sciatic nerve pain is experienced by many women in late pregnancy as the uterus rests on muscles of the pelvic floor and lower back. The pressure of the uterus spreads tension to the muscles of the upper and lower leg, causing them to swell and put pressure on nearby nerves. Massage therapy addresses the inflamed nerves by helping to release the tension on nearby muscles. Many women have experienced significant reduction in sciatic nerve pain during pregnancy through regular massage.

Other potential benefits of prenatal massage:

·         Reduced back pain

·         Reduced joint pain

·         Improved circulation

·         Reduced edema

·         Reduced muscle tension and headaches

·         Reduced stress and anxiety

·         Improved oxygenation of soft tissues and muscles

·         Better sleep

What precautions should be taken when seeking prenatal massage?

As with any therapeutic approach to pregnancy wellness, women should discuss massage with their prenatal care provider. The best way to address the risks of prenatal massage is to be informed and to work together with knowledgeable professionals.

Body position during prenatal massage

Many professionals consider the best position for a pregnant woman during massage is side-lying. Tables that provide a hole in which the uterus can fit may not be reliable and can still apply pressure to the abdomen, or allow the abdomen to dangle, causing uncomfortable stretching of the uterine ligaments. Consult your massage therapist before your first appointment to verify what position they place their clients in during the massage.

Seek an appropriate massage therapist

It is important to seek care from a certified prenatal massage therapist. Certified therapists have received training beyond the national standards for massage therapists and know how to address specific pregnancy needs and sensitive areas of the body.

Be aware of sensitive pressure points

Trained prenatal or pregnancy massage therapists are aware of pressure points on the ankles and wrists that can gently stimulate pelvic muscles, including the uterus. Certified prenatal massage therapists are trained to avoid very specific and intentional pressure to these areas during pregnancy. Any woman who has experienced pre-term contractions or consistent Braxton-Hicks contractions should alert her therapist to that fact so that pressure points can be avoided completely.

Women with the following conditions should speak with a health care provider prior to receiving a massage:

·         High risk pregnancy

·         Pregnancy induced hypertension (PIH)

·         Preeclampsia

·         Previous pre-term labor

·         Experiencing severe swelling, high blood pressure, or sudden, severe headaches

·         Recently gave birth

Is prenatal massage safe throughout the entire pregnancy?

Women can begin massage therapy at any point in their pregnancy – during the first, second, or third trimester. Many facilities will refuse to offer massage to a woman who is still in her first trimester because of the increased statistics for miscarriage associated with the first 12 weeks of pregnancy.

Incorporating Massage Into Your Prenatal Care

The benefits of massage can improve overall prenatal health for many pregnant women. Along with the guidance and advice of a prenatal care provider, massage therapy can be incorporated into routine prenatal care as an emotional and physical health supplement proven to improve pregnancy outcome, and maternal health. Consult with your midwife or obstetrician before beginning any new therapeutic practice.

Massage & Elderly

Great Info, some repeats.  All info comes from Copy/ Pastes.

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Massage therapy is very beneficial for all ages.

I have had many senior citizen clients who have had heart surgeries (even an artificial heart!) and with asthma or other breathing problems. 

Every massage therapist is different.  Ask friends and relatives for their recommendations.  If someone you know has been happy with their therapist, there is a good chance you will be, too.

What does massage do?

Massage boosts your immune system.  That means that regular massage will help improve your health.  By “regular” it could be every week or every few weeks or even once a month.

If you have trouble breathing or asthma, having massage on the muscles in your back and the front of your chest and shoulders will help relax the muscles that have become tight from difficulty breathing.

Massage feels good.  It helps your muscles normalize.  Massage acts as exercise (but you don’t get the the aerobic benefits, of course.)

You may wish to have a general all-over massage because that improves circulation all over your body.  Your therapist could also focus on areas where you have aches and pains.

There are many types of massage and a good massage therapist will ask you questions about your health and any health problems before they begin to treat you.  You can tell your therapist how much pressure you prefer.  You can also let them know where you would like them to work.

Have a conversation with your therapist.  He or she wants you to feel better.

I would suggest starting out with a medium pressure general massage if you are in generally good health.  If the pressure seems too much ask the therapist to lighten the pressure.  If it seems not enough, you can ask for more pressure.  It’s your massage and your body so you always get to make those important decisions and share them with your therapist.

A good therapist will work WITH you not just ON you.

You can tell when the pressure is right if it feels right.  If it feels too uncomfortable or inappropriate, the therapist is working too deeply for you at this time OR in the “wrong” area for your complaint.

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Massage Therapy  For Seniors

Regular Therapeutic Massage Helps Maintain and Improve Your Strength, Flexability, Coordination and Energy … No Matter What Your Age!

Although aging is unavoidable, physical and mental well-being need not deteriorate over the years.  Exercise, good nutrition and consistent  therapeutic massage accentuates and improves health- keeping your life active and enjoyable, along with your Doctor’s care.

Regular Massage Benefits You By:

Increases flexibility in your joints due to a release of synovial fluid.

Improves or restores circulation, bringing nutrients & flushing wastes.

Stimulates lymphatic circulation, carrying away wastes.

Helps you to maintain your health by boosting your immune system.

Relieves stress, anxiety and depression partly due to a release of endorphins.

Enhances your sense of well being allowing you to sleep better.

Relieves muscle aches and pain by softening tight muscle and connective tissue.

Stimulates the parasympathetic nervous system, lowering blood pressure,pulse and breathing rates.

Enhances capacity for a clearer mind.

Long term improvements can be seen with a specific massage program of several weeks to a couple of months for health issues such as:

Convalescence after hip or knee replacement, bone fractures, surgery.

Stroke recovery

Arthritic conditions

Peripheral vascular disease

Painful feet and heel spurs

Poor blood circulation in lower extremities

Limited range of motion in knee and hip joints from lack of use.

Shoulder and neck stiffness.

Shallow breathing from COPD such as emphysema.

Stress syndrome and insomnia

Fibromyalgia ( massage is the one thing that does help)

I have a background in healthcare and enjoy working with seniors in the nursing home setting as well as in their own homes.

Together we will determine the length of massage appropriate according to your level of activity and your health issues. You may have 60 minutes or 30 minutes or less. Also available is chair massage in which you are fully clothed in a chair designed to align your body and help you relax.

Explore the possibilities of massage therapy as part of your healthcare.  Talk with your friends who are getting massage and see what a difference it makes in their life.  Better yet try it for your self!  I am honored to work with seniors with a deep respect for all the many miles you have walked and all the wisdom you have earned.

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Geriatric Massage

Complementary medicine, including massage therapy, is becoming increasingly popular among senior citizens. The results of a recent survey conducted by the American Massage Therapy Association showed a threefold increase in the percentage of older adults who received massage therapy within the last year. More than 40 percent of those surveyed said that they use massage therapy to treat health conditions. 

Most people experience a rise in aches and pains as they grow older, and range of motion begins to decrease. Depression is also on the rise in older adults, which can be a result of lifestyle changes as well as an increased sense of isolation. Geriatric massage employs particular techniques that aid in pain management, improved stability and muscle tone and an enhanced sense of emotional well-being.

Geriatric massage uses a gentle approach, and can be performed with the client lying down or seated in a wheelchair. Special attention is given to the hands and feet, improving circulation and creating a heightened sense of body awareness. Massage encourages natural joint lubrication, which reduces pain from conditions such as arthritis.

Senior massage is beneficial for a number of conditions, including poor posture, which results from muscle tension.  Massage improves muscle tone and has a positive impact on muscle strength and coordination. This results in improved stability, which in turn helps to reduce the occurrence of injuries due to falls arising from loss of balance. 

Disruption in normal sleep patterns, inability to sleep through the night and insomnia are common complaints among the elderly. Massage has been proven to be beneficial in triggering the relaxation response and has been lauded as an effective treatment for insomnia. As we age, it is crucial to receive consistent, restorative sleep. Chronic lack of rest can have detrimental effects on mood, cognitive abilities and immune system function. A gentle massage performed in regular intervals can reduce the need for prescription sleeping aids.

The power that therapeutic touch has on the emotional state of the client is undeniable. Many seniors experience feelings of isolation and increased levels of anxiety as they undergo lifestyle changes and begin to experience the deaths of close friends and family members. It is often difficult for an elderly person to accept their own physical limitations that make it difficult or even impossible to perform the activities that brought them a lifetime of enjoyment. This causes a rise in anxiety and depression, often adding to a senior's existing feelings of isolation. A gentle, caring touch can convey feelings of intimacy, empathy and can foster a deep connection between client and caregiver.

A study by the American Public Health Association (APHA) concluded that senior citizens who were given therapeutic massage experienced improvement in vitality, anxiety, depression, positive well-being and general health. These results were found in both independent and community dwelling adults. Moreover, the simple comfort that human contact conveys can be a cherished occasion for seniors who experience depression and loneliness. Geriatric massage is indeed an important tool to enhance the health and well-being of our aging loved ones.

Article Source: http://EzineArticles.com/

Stretch and Strengthen Hamstrings

Stretch and Strengthen

Hamstrings: Strech Since we sit all day, these muscles stay shortened, so they always seem to need a nice stretch. Strech: You can sit on the floor or use 2 chairs in the picture.  Straighten your legs and lean forward at the waist. You can lay on the floor, using a towel or your hand, bring your straight leg towards the ceiling and if you can further towards your head.  You can either bend your other leg or keep it straight. You can also target 1 hamstring at a time by sitting in a split V and leaning over one leg, then switching and leaning over the other leg bending at the waist.  Try to keep your back as straight as you can for the 1st half of the stretch, then curl over the leg.  Strengthen:  Strengthening can be done in various ways, a very easy way is to use a wall for support and lift the straight leg behind you (pictured), if this is ok, try to curl the leg behind you, meaning to bend your knee and bring the foot up (not pictured).  Try to keep your hips under you, instead of allowing them to go way behind you or rotate to one side. You can also get on all 4s and lift the right leg parallel to the floor, then bend the knee in and out, keeping the leg in the air.  Try to keep your hips pointing the ground.  You can look up. You can also use the stability ball to work the hamstrings, Lay on the ground.  Place the heels of your feet into the ball, keep your knees about 90* the entire time, and lift your glutes off the floor.  Use your arms to help stabilize you. (sorry no pic)

Stretch and Strengthen Lower Leg:

Stretch and Strengthen

Lower Leg: Lets cut the lower leg into front and back. The front of the leg has the main muscle called Tibialis Anterior. Usually the right side is tighter from the gas pedal, yet the left side could be if you drive  stick shift or motorcycle. To stretch the tibialis anterior= roll your toes under and stand on the front of your foot- well put weight on it. To stretch the back of your calf= put your toe pad on a step or curb, than slowly allow your heel to drop.  Or a wide lunge sometimes helps to stretch it.    To strengthen the back of your calf muscle= stand on that step or curb and slowly raise and lower your heel.  So you look like you are standing on your tip toes, than stretching your calf.

Strengthen Abs & Stretch Low Back

Strengthen Abs & Stretch Low Back

Strengthen the abdominals There are many ab exercises.  The basic crunch has you lay on your back.  Your feet should be on the floor with the knees bent; this should help to rotate your pelvis so the low back 'gap' disappears into the floor.  The hands can touch (not grasp) behind the neck.  Contract the abs to bring the shoulders off the floor focusing on the abs working.  Look up as you do this, not at your knees.  Stretch the Low Back This is a stretch done well on the floor, facing up.  You start with bringing one knee into the chest; place your hands under the knee joint (not on top of it).  After about 10 seconds switch legs, than 10 more seconds bring both legs into the chest.  If you would like to increase the stretch further into the entire spine; bring your head up to tuck into your knees.

Stretch and Strengthen forearm

Stretch and Strengthen forearm

Stretch your forearm Your forearms are unbalanced.  The pronator and flexors and are strong so they need to be stretched .- With wrist/ arm/ elbow straight out in front of you.  Allow your fingers to drop towards the floor keeping the palm up.  Use your free hand to add a slight pull on the fingers to help bring them toward the ground and towards the body. - This is how you stretch the other side (extensors) Strengthen your forearms - Strengthening can be done with a weight.  You should not need to strengthen your forearms, unless there is a physical rehab/ existing problem. - With the forearm on your knees with the palm down.  Start with the wrist/ hand relaxed down, then grab a small weight and slowly raise the top of the hands/ knuckles toward the ceiling. This works the top part (extensors).  You can also work the bottom/ flexors by having the palms up.

Stretch and Strengthen Glutes

Stretch and Strengthen Glutes

Glutes These musles are traditionally weak.  They do not get much work but are needed for the body to stabailze, so they get tight quickly and cause sciatic type problems.  Glutes need to be stretched and strengthened. Glute Stretch --- leg out, put other foot over leg- hug knee - BACK STRAIGHT ---Can do this with a bent bottom leg.   Glute and some outer thigh stretch---Can do on back or in chair ----- cross ankle to knee - hug leg with straight back.   Low Back and Glute stretngthening - keep torso straight and lift the straight leg back.  You can advance this by lifting the opposite arm at the same time.  Look up.

Stretch and Strengthen Hips / Low Back

Stretch and Strengthen Hips / Low Back

Lets Move your Hips / Low Back Lets face it-- you do ALOT of sitting in 1 day.  Sitting keeps your hips in 1 place, creating soreness and "tightness" in your hips and low back.  Sitting also helps to compress your spine so you actually become shorter after work!   When you do sit: Do not sit on your wallet or foot. Do not cross your legs at your knees. Do not lean to one side. This action keeps your pelvis twisted and pulled in an uneven way the whole time you sit like that. To loosen your hips:  Walk with super large steps for at least 20 minutes.   Do some glute stretches throughout the day.   Get up and move about every hour ------------ Here are 3 movements you can do. 1. Glute Stretch- can be done in a chair of on the floor.       -Keep your foot flexed during the entire stretch (helps the knee).      -Place your R ankle on L knee and gently push the R knee away from body.     -switch legs   2. This is a specific movement to use the sacro-illiac ligaments.  Hip-hiker -- Lay on your back with your legs straight -- Slowly bring one hip up towards your shoulder while the other is neutral or slightly lowered towards your foot. -- Than swap sides -- It should take about 5 seconds for you to completely raise 1 hip and release it before switching sides.     3. This is another specific movement for your SI joint/ ligaments. -- Lay on your side with your knees bent -- Allowing the weight of your top leg to rest on the bottom leg (this is important as to not include other muscles not needed) slowly bring your top knee further forward than the bottom knee. -- (The thighs always stay on top of each other) -- Switch sides by laying on your other side and bring your top knee forward

Stretch pecs and Strengthen upper back

Stretch pecs and Strengthen upper back

Strengthen your upper back

The upper back is weak/ tight since you have rounded shoulders the back gets totally stretched out.  To strengthen them you could backstroke swim, or you move the shoulder blades into eachother, like a row.  Starting with the arms straight in front of you than bringing the arms by the side squeezing your shoulderblades tog.

 

Stretch your pecs

Your chest is always strong/ tight since your arms are always in front of the body.  You need to hold this stretch in a doorway for 10-20 seconds.  The elbows can be at shoulder level with arms bent, and/or your arms straight with the elbows at ear level.

Stretch SCM & Strengthen Rhomboids

Stretch and Strengthen

We are looking at these 2 muscles together because usually when people look at the computer or drive they have rounded shoulders, thus perpetuating weak rhomboids.  The head usually follows suit by falling slightly forward and down, giving the weak upper back and strong SCM and front neck and pec muscles.  This will help relieve headaches as well as upper neck, shoulder pain.    Stretch: SCM or the Sternocleigomastoid    This muscle is used to rotate your head to the right and left as well as to bring your chin to your chest.  You can feel it pop out in the front of your neck when you look to the extreme right and left. To Stretch this muscle: 1. Look to the extreme right 2. Tilt your head back, so you are looking at the ceiling keeping your head turned to the right - Do the same on the other side.   You can also work on this muscle yourself if you develop a headache, as this is one of the main culprits. 1. Put your thumb in the middle at the bottom of your neck, that chock-y point 2. Turn your head to the extreme right 3. The SCM will fall onto your thumb, use your fingers to completely wrap around it 4. Put you head back in alignment- looking straight forward 5. Use your thumb and fingers to work as much of the muscle as you can reach going up and down. - Do the same for the other side Strengthen: Rhomboids This can be done with any exercise that squeezes the shoulder blades together. For instance the "row" action- there are variations on these machines at the gym but the end action for all of them is to squeeze the shoulder blades together and poke out the chest. If you do not have access to the gym you can use a resistance band.  Hold on to both ends and hook the middle around a door knob, face the door, bring both elbows along side your side and squeeze your shoulder blades together in the back to finish the move.

Stretch and Strengthen Bicep:

Stretch and Strengthen

Bicep: Stretch: Straighten your arms, keep thumbs up than rotate the entire arm/ thumbs backwards. Strengthen   Use full range of motion, meaning staighten your arm almost completely and curl your arm up almost completely. If you do half curls, this works just gives you a more bump look of a bicep verses an entire strengthening of the bicep giving it a nice "hill" shape You can do this holding your hands either palm up or thumb up, or you can combine the two starting with palm up and when the weight is curled ending with the thumb up. You can also do this with your elbow at your waist and keeping your forearms straight in front of you as well as your elbows at your side and forearms winged out further away from your body.