Massage Can Reduce Anxiety and Improve Mood

Several studies have shown that massage reduces anxiety and improves mood. One theory is that massage stimulates brain circuitry associated with positive emotions and reduces the levels of the stress hormone cortisol while increasing serotonin.

If you get a good massage, you may feel elated or “on cloud nine.” This is completely normal and is due to the relaxation response. For more information visit Carlsbad Massage Reset.

Massage is a form of touch therapy designed to increase relaxation in the body. It stimulates the parasympathetic nervous system, which helps to reduce heart rate and blood pressure while lowering stress hormone levels. It is also a great tool to help with depression and anxiety. It can even help with chronic pain. It increases the flow of oxygen and nutrients to cells, speeding up tissue repair and reducing swelling from injury. It also releases feel-good chemicals like serotonin to give you a natural high. The soothing environment created by massage, aromatherapy, and music can also increase relaxation.

During a massage, friction between the skin and fingers causes an increase in temperature that helps to relax muscles and soft tissues of the body. It can even relieve muscle tension in tense areas due to stress. This is because it can break up adhesions in the tissues. It may also reduce fibromyalgia and other chronic pain conditions by decreasing stiffness and improving mobility.

It is important to remember that not all types of massage are the same. You will want to find the right type of massage that works for your needs, and it will take some trial and error to figure out which type of massage is best for you. During a relaxation massage, the therapist will use gentle kneading and long, smooth stroking movements to release muscle tension while returning the body to a relaxed state.

One of the biggest benefits of massage is that it can lower stress and improve mood. It can help with feelings of anxiety and depression by boosting the production of neurotransmitters, such as endorphins, serotonin, and dopamine. These are all beneficial in relieving stress, preventing depression, and increasing motivation and self-esteem.

It can also help relieve stress by reducing cortisol, a stress hormone that can cause anxiety and depression. Studies have shown that after a massage, the cortisol level decreases, which can lower stress and boost the feeling of relaxation. This is because it is replaced with positive hormones, such as serotonin and dopamine, which promote physical and mental relaxation.

The squeezing action of massage, as well as the heat from the hands and the body, helps to circulate blood throughout the whole system. This can help to remove metabolic waste from muscles and reduce toxins. It also sends oxygen and nutrients to the tissues that need it. This can be especially helpful for those who suffer from Raynaud’s phenomenon (which causes painful cold fingers and toes) and those recovering from surgery or injury.

There is some evidence that massage improves circulation by stimulating the nerves that control the dilation and constriction of blood vessels. However, this does not directly translate into an increase in overall circulation. It may be a more accurate way to describe some of the effects of massage, such as improved vascular tone and increased flexibility of the blood vessel walls.

For example, massage may help to ease a condition called claudication that can occur in the legs when a muscle or group of muscles compresses blood vessels. This condition can be caused by chronically tight muscles around the knees or groin. Massage can relieve this problem by causing the squeezing muscle to relax and allow the blood vessels to expand.

This is one of the reasons that massage is often recommended for those suffering from fibromyalgia. Research has shown that massage can decrease pain and stiffness and improve sleep and energy. It also reduces anxiety and depression in those with fibromyalgia and enhances the immune system.

Another important benefit of massage is that it can help prevent clots in the veins, which can be caused by excess blood pressure. Studies have shown that massage can help to reduce the amount of clots and improve the mobility of the veins.

Many things can affect circulation, including exercise, diet, and hormones. A doctor should be consulted if you have a serious problem with poor circulation. Aside from that, there is no reason not to get a massage regularly to maintain good health and promote relaxation and well-being.

Pain is the number one reason people seek medical help, and massage is a non-invasive and natural way to reduce and manage pain. It’s also safe to use in conjunction with other therapies and treatments. Massage can also help relieve anxiety and promote healing of the body and mind.

Massage stimulates the nerves and muscles of the body to release positive hormones such as endorphins, serotonin, and dopamine, which are known to reduce stress and anxiety and increase relaxation, happiness, and motivation. Increasing the levels of these positive hormones can also decrease pain, tension, and stiffness.

The friction caused during a massage increases blood flow to the treatment area, which helps muscles relax by increasing tissue elasticity and reducing pain by lowering muscle tightness. It also improves the movement of joints by relieving stiffness and improving flexibility. This increased range of motion helps to decrease stress and reduces the amount of energy that is needed to perform daily activities.

Studies have shown that massage can decrease pain by interrupting the process of signal transmission from specialized sensory receptors in the body to the brain. These receptors are called nociceptors and are sensitive to thermal, mechanical, and chemical stimuli. The pain message from these nociceptors is sent along slow, thin nerve fibers to the spinal cord, where it can be blocked by stimulating competing nerve impulses with massage, such as touch and pressure.

During a massage, stimulating the small lymph vessels transporting fluid around the body to glands and nodes will also help reduce pain. Massage can stimulate the nodes and glands to secrete anti-inflammatory chemicals to decrease inflammation.

Another way that massage can reduce pain is through the gate control theory of pain. This theory states that pain messages are sent to the brain through a pathway of slow, thin nerves and can be blocked by introducing fast, large nerves in the area during massage. Massage can do this by stimulating the larger outer nerves via the cutaneous nerves (responsible for skin sensation), proprioceptors that report joint position, and mechanoreceptors that respond to pressure.

Studies show that a single massage reduces cortisol levels, a hormone produced during stress. This hormone increases glucose in the bloodstream, enhances brain use of glucose, and curbs nonessential functions in a fight-or-flight situation. By lowering the cortisol in your body, massage reduces stress, anxiety, and feelings of sadness. In addition, it increases the release of serotonin, a neurotransmitter that relieves depression and carries signals between nerves.

It’s been said that massage is the “ultimate hug.” The soothing touch of a masseuse can soothe tense muscles and help you relax. It can also relieve the tension that triggers headaches, such as migraines. In a clinical study, massage decreased pain intensity in 105 patients with migraines by stimulating muscle relaxation and decreasing the stress hormone cortisol. It also increased the number of hours a patient was able to sleep and reduced levels of substance P, which is known to grow in the presence of stress and triggers migraines.

A massage can also stimulate the autonomic nervous system, encouraging an increase in positive hormones. These include endorphins, serotonin, and dopamine. These are neurotransmitters that offer a variety of benefits. Endorphins help reduce anxiety, serotonin prevents depression and boosts a sense of well-being, and dopamine increases motivation and self-worth. In a way, a massage is like an hour-long hug.

Many people feel stressed due to work, family, or finances. However, there are many ways to alleviate stress, and your health needs to do so. Stress can cause heart disease, high blood pressure, and depression in some people. Stress can also affect the reproductive system and negatively impact sperm production in men, breast milk in women, and ovulation in both sexes. Massage can ease symptoms of stress and promote a healthier lifestyle.

Sports Massage – Preparing Muscles For Exercise and Improving Flexibility

Sports Massage Tulsa are a form of bodywork focused on preparing the muscles for exercise and increasing their flexibility. This decreases the likelihood of injury and increases both the effectiveness and duration of exercise.

Sports Massage

Amateur athletes often put their bodies through the same high rates of physical strain as professional athletes, and they benefit greatly from specialized sports massage. However, anyone can benefit from this form of massage.

A pre-event massage is a light, stimulating session usually administered 24 hours or less before the event to prepare the body for maximum performance. This treatment helps eliminate toxins, alleviates pain and increases flexibility.

This type of massage should compliment and not replace your normal warm up routine. The goal of a pre-event massage is to increase blood flow to the muscles that are being exercised during your event, and to help prevent muscle injuries by reducing tightness and tension. Typical techniques used in this type of massage include effleurage (stroking towards the heart), tapotement (rhythmic percussion), friction, petrissage (kneading), and deep compressions to the belly of the muscle. The aim is to prepare the muscles for the event by warming up and elongating the muscles, allowing the muscle fibres to contract more efficiently. This is especially important for explosive or powerful events such as sprinting, power lifting or boxing.

The therapist will also identify any areas of tightness and stretch these out to improve the muscle’s length-tension relationship, which reduces the risk of injury. A pre-event massage can also have a psychological effect, allowing the athlete to feel confident and able to perform at their peak by reducing anxiety.

During the course of any sporting activity it is common for toxins to build up in the muscles, these toxins are known as lactic and pyruvic acids. When these acids build up in the muscles they can cause muscle soreness, stiffness and delay recovery times. The main purpose of a post-event massage is to speed up the process of recovery from exercise and alleviate any sore or stiff muscles. It also helps prevent DOMS (Delayed onset of Muscle Soreness).

The post-event sports massage is performed as soon as possible after the sporting activity and is best suited for within 48 hours of the activity. During this type of massage the therapist will focus on the key areas of the body that have been exercised, to help speed up the process of recovery and remove any toxins. This is an important massage to have if you are an elite sportsperson, as it will help you achieve your best result and will assist in preventing future injury.

Post-Event Massage

The Post-Event Massage is performed after a competition or intense training session to help aid the recovery process. It can be performed from 30 minutes up to 48 hours after exercise and helps the body remove metabolic waste (such as lactic acid) that has built up during exercise. This waste can contribute to delayed onset muscle soreness and stiffness.

This massage works to improve the body’s ability to reduce inflammation and increase vascular flow to speed up recovery time. It also helps to alleviate any tight muscles caused by the exercise or the build up of toxins. This massage is a great way to ease any discomfort and allow the athlete to perform at their best in their next training session or event.

Pre-Event Massage

A pre-event massage is a short treatment usually no more than 15 to 30 minutes performed the day before a sporting event. It is designed to stimulate the muscles at a higher pace than normal therapeutic massage and is often faster and lighter in nature. This can help to psych up an athlete and get them in the right mind set for their competition. The techniques used are similar to that of a deep tissue massage however the pressure is generally lighter and more fluid in nature.

During the pre-event massage the therapist is looking for any tense or shortened muscles that are not functioning correctly and may be contributing to poor performance. They are also checking for any areas of the muscle that may be tight and limiting movement. A pre-event massage will also include any stretching or myofascial release to help loosen the larger muscles and reduce tightness.

The physiological effect from a sports massage is warmth which increases the metabolic rate and improves the condition of the muscle tissues, fascia tissue, ligaments and tendons. Warm muscles contract more efficiently and are less prone to strains or sprains.

A good sports massage therapist will understand that the client is not only looking to relax and recover but they are also looking to meet their specific training goals. They will therefore be able to adjust the treatment accordingly. This is a great skill to have and a vital component of any sports massage therapists tool kit.

Post-Training Massage

If you are a regular exerciser, then chances are your muscles will need some attention and care after those high-intensity workouts. Regular massage increases the flow of fresh blood to the muscle tissues, which helps in repairing and rehydrating them. It also decreases stiffness and helps your muscles contract more efficiently, thus reducing the chance of injury.

It helps you to keep a balanced schedule of training and rest, which is a key factor in preventing injuries. If you do sustain an injury, this type of sports massage reduces scar tissue formation and alleviates pain and discomfort. It also helps in rebalancing the body, so that it doesn’t strain the injured area again in future.

In the event that you are competing in a race or are doing a long-distance walk, then this type of sports massage is used to help you achieve peak performance. It is usually done within 24 hours of the event or competition and focuses on those areas that are likely to be exerted. The session is designed to flush the tissues of lactic acid and other waste products, alleviates cramping, and relaxes the muscles.

Another important role of this type of massage is that it aids in the recovery process after an event or competition. Muscle soreness and stiffness are normal after a big effort, but if you wait too long to get a massage, then the muscles may become overstretched. Massage is effective in reducing the occurrence of DOMS (delayed onset muscle soreness).

A good quality post-event massage also increases lymphatic drainage. During exercise, our bodies accumulate toxins and metabolic waste in the form of lactic and pyruvic acids. These toxins are then removed from the muscles via lymph fluid. When this fluid is not cleared quickly, it can lead to swelling and discomfort. Massages that are performed regularly, increase lymphatic drainage and decrease the build up of toxins and waste, which leads to quicker and more efficient recoveries.

As a general rule, athletes should consider getting a post-training massage once a week. This is particularly important for beginners, who are more susceptible to overtraining and injury than those with a bit of experience under their belt.

Rehabilitative Massage

A rehabilitative sports massage is designed to aid the body to repair itself and manage any injuries that have occurred. Whether you have an injury from a workout or a specific incident, a rehabilitative sports massage helps your recovery by alleviating pain, improving flexibility, and promoting circulation. These are essential in allowing the healing process to work effectively and speedily. It also helps you to maintain optimal physical condition so you can perform at your best in training or competition.

Unlike a regular massage, sports massage incorporates techniques such as friction and deep tissue massage. Using their thumbs and fingers, the therapists manipulate the soft tissues to release any adhesions that have formed in the muscles. The friction technique increases blood flow in the muscles, which promotes the removal of waste materials from the muscles and prevents a build-up of lactic acid. This lactic acid can lead to muscle soreness and stiffness.

In addition to improving the condition of the muscles, ligaments and tendons, sports massage also reduces the risk of strains and sprains by encouraging the proper contraction of the muscles. A rehabilitative sports massage helps you to perform better in your sport or in your daily activities.

A regular sports massage can also help you avoid overtraining. It can reduce the accumulation of toxins and the build-up of muscle waste, such as lactic and pyruvic acids. Moreover, it helps reduce delayed-onset muscle soreness (DOMS) that may arise after an exercise or from overuse.

Another benefit of a sports massage is that it can help improve the elasticity of your muscles. This is because the rehabilitative massage techniques of friction and effleurage can increase the stretchability of your muscles by breaking down any adhesions.

Adhesions are inflexible bands of tissue that form within the soft tissues and between damaged muscle fibres. They are a result of past injury and inflammation and can cause discomfort and restrict movement. Sports massage uses a variety of massage techniques, such as friction, kneading and vibration, to break down scar tissue and help the healing process. Scar tissue can impede the suppleness of your muscles and joints, so it is important to have them broken down if you want to be injury-free.

Chiropractic Therapy For Women at Any Stage in Life

Women can benefit from chiropractic treatments at any stage in life. From hormonal cramps during menstruation to back pain and pelvic discomfort during pregnancy, chiropractic treatment can alleviate many symptoms by correcting spinal misalignments.

As women age, regular chiropractic care can also improve posture and boost the strength of bones, joints, and muscles. This can help alleviate osteoporosis and slow down the onset of Alzheimer’s disease or dementia. Click to learn more.


Pregnancy is one of the leading phases in life for women to seek chiropractic care. This noninvasive form of whole-body health care helps balance the pelvis, reduces back and hip pain, decreases nausea, and prepares for delivery.

The body experiences a lot of stress during this time of growth and change. Whether from pregnancy, weight gain, sports activities, or other lifestyle factors, most women find their bodies out of alignment, causing discomfort throughout the trimesters. Chiropractors can help alleviate these issues with gentle adjustments and manipulations that are safe for both mother and child.

During the initial visit, the chiropractor will sit down with the woman and review her medical history and current activity levels to determine what is going on with her health and wellness. They will then perform a physical assessment to see how the musculoskeletal system functions.

If there are any signs of misalignment or dysfunction, the chiropractor will recommend an appropriate course of treatment. Depending on the patient, this may include soft tissue massage, mobilization, and spinal manipulation. Many expectant mothers are nervous about the safety of receiving these treatments, but this is a safe and effective way to get the spine and hips into proper alignment while pregnant.

In addition to relieving back and hip pain, regular chiropractic visits can also help alleviate menstrual cramps. This is because the protein hormone relaxin increases during the days before a woman’s menstrual cycle, which can cause muscle and joint stiffness. A properly aligned pelvis can also improve intrauterine constraint and encourage a head-down birth position, which is ideal for delivery.

It is important to note that using a chiropractic table during pregnancy depends upon an OB-GYN’s permission. Some conditions that may prevent a woman from receiving chiropractic treatments while pregnant include vaginal bleeding, placenta previa, placental abruption, and toxemia. Those interested in receiving chiropractic during pregnancy should consult with their obstetrician to discuss the pros and cons of this type of treatment. However, most expectant mothers can safely receive chiropractic treatment through all stages of pregnancy and, in some cases, up to the day of delivery.

A natural part of a woman’s life, menopause and premenstrual syndrome (PMS) often cause symptoms such as bloating, mood swings, irritability, breast tenderness, and headaches. Although hormone replacement therapy can alleviate some of these symptoms, many women are turning to alternative methods, including chiropractic care, for relief.

Hormonal imbalances are the root of PMS and menopause symptoms. The hormonal fluctuations that occur during this time can lead to water retention, causing bloating and weight gain, disruptions in thyroid function, which can increase sugar cravings and fatigue, or an imbalance of progesterone and estrogen, which can trigger breast tenderness. These imbalances can also trigger headaches, cramping, and gastrointestinal issues, especially when combined with stress.

Chiropractic is a safe, drug-free treatment that can help relieve some of these symptoms. By spinal adjustments, chiropractors can correct misalignments of the spine that may contribute to these symptoms. This helps remove pressure on nerves and improve energy flow throughout the body, promoting optimal health.

Women with spinal misalignments can also benefit from chiropractic treatment by reducing the frequency of hot flashes and improving their sleep quality. Insomnia is a common menopausal symptom, but various factors, including hormonal changes, anxiety, and depression, can cause it. Insomnia can be helped by improving diet and exercise and receiving regular chiropractic adjustments.

In addition to treating menopausal symptoms, chiropractic is a great choice for older women experiencing balance problems or a humped upper back (Kyphosis). These conditions can be caused by degeneration of the spinal discs or loss of spinal curvature. Chiropractic can improve balance and posture by adjusting the spinal discs, relieving pressure on the vertebrae causing these problems. In addition, chiropractors can teach older women to incorporate better diet practices and herbal supplements, such as black cohosh, to manage their menopause symptoms on a bio-molecular level. This will reduce the need for medication and potentially lower the risk of certain gynecological cancers. This is an important consideration for women with a family history of gynecological cancer.

Routine chiropractic care provides many physical and emotional health benefits for aging women. Chiropractic improves posture and balance, helps manage pain and discomfort, strengthens muscles, and supports the nervous system to boost energy levels. It also reduces the occurrence of osteoporosis and prevents menopausal symptoms from worsening.

During pregnancy, the pelvis is put under extreme pressure, leading to back and hip pain. To combat this, chiropractors ensure the spine and pelvis remain properly aligned throughout the pregnancy and labor. They also provide guidance and exercises to support urinary continence, lower back pain, and a more comfortable birthing process. In addition, a woman’s body naturally produces more protein relaxin during this time to loosen ligaments and allow for more movement in preparation for childbirth.

After delivery, a woman is often left with chronic pelvic pain, back pain, and headaches. Several factors, including improper pelvic alignment, spinal misalignments, and tight muscles, can cause these problems. Chiropractic adjustment can alleviate many of these symptoms and relieve the stress of menstruation.

Chiropractic benefits various gynecological disorders, including PMS, endometriosis, uterine fibroids, ovarian cysts, and polycystic ovary syndrome (PCOS). It can help regulate hormone production, relieve menopausal symptoms such as hot flashes, improve circulation, reduce sleep disturbances, and decrease the severity of vaginal dryness.

Women over 60 are at high risk of falls that can lead to serious injuries. Chiropractic improves balance, flexibility, and mobility so that a woman can stay independent well into her golden years.

A woman’s bones can become brittle during this stage due to decreased estrogen levels. Chiropractic realigns the spine and releases disruptions in organ and muscle tissues to boost strength and reduce the occurrence of osteoporosis. It can also reverse the effects of slouching over a desk or chair that causes a rounding of the spine, known as kyphosis, by improving posture and strengthening the muscles that hold the spine in place.

A regular visit to the chiropractor is an important part of a holistic healthcare plan that includes exercise, stretching, dietary advice, and supplements. It is a great way to maintain a healthy, active lifestyle and a natural alternative to medical treatments.

After the stress of delivery, new mothers often experience back and pelvic pain. They also undergo dramatic hormonal changes that can cause mood swings and fatigue. Fortunately, chiropractic can help alleviate these issues. It reduces the body’s stress levels, improves sleep and energy, and promotes emotional well-being. It can also help prevent the musculoskeletal imbalances caused by pregnancy and labor.

A woman’s center of gravity shifts during pregnancy, resulting in her lumbar spine’s curvature changing and increased pressure on weight-bearing joints. This can lead to lower back pain and sciatic nerve irritation. In addition, the symphysis joint loosens and separates during labor, causing lower pelvic pain. Women who receive regular chiropractic care can avoid these problems.

During the last trimester, relaxin hormones spike in a pregnant woman’s body to prepare for labor. This can cause the symphysis joint to loosen, leading to instability and pain. It can also make it more difficult for the baby to turn into the optimal birthing position because the uterus is not in its normal place and shape. Regular chiropractic care during this time can help keep the pelvis and hips in their proper alignment, reducing pain and discomfort.

Many studies have shown that women who regularly receive chiropractic adjustments have shorter labor times. Chiropractic can help with many common pregnancy-related complications, including sacroiliac joint pain, sciatic nerve compression, and menstrual cramps. It can also help relieve uterus cramping, improve posture and balance, support urinary bladder function, and improve overall quality of life.

Postpartum is a difficult but rewarding period in a woman’s life. It’s a time when new mothers must adjust to restore the musculoskeletal balance disrupted by nine months of pregnancy, labor, and delivery. It’s essential to have a chiropractor who is experienced working with pregnant and postpartum women and can perform gentle spinal adjustments. This will help prevent postpartum back and neck pain and encourage recovery. It will also promote a healthy lifestyle and make bonding easier for new mothers with their children.

Fitness Training For Disabled Clients

Working with disabled clients can be incredibly rewarding on both a physical and psychological level. This is especially true when a trainer can use fitness training to help their clients overcome obstacles in everyday life.

If your client has a wheelchair, try simple cardio exercises like air punching or playing activity-based video games that can be done while seated. You can also find rowing or arm-bicycle machines accessible to people with disabilities. Click to learn more.

fitness training

People with disabilities who exercise regularly experience greater health benefits than their peers who don’t, according to research. Regular physical activity helps people with disabilities maintain a good weight, boosts energy, improves mood, increases mobility, and reduces pain and stiffness. It can also help prevent depression and cognitive problems. Adults with disabilities should start by figuring out their favorite types of exercise and finding the easiest way to incorporate them into their daily lives. They should also consult their doctors or therapists about what is safe for them to do.

Aerobic exercises increase heart and breathing rates, thus bringing more oxygen to the muscles. Those with disabilities can do aerobics in various ways, including swimming, walking, dancing, using upper body ergometers, pushing their wheelchair at a higher speed, and many other activities.

The key to success in aerobics is to increase the workload gradually. People should aim for at least 20 to 30 minutes of moderate-intensity activity five or more days a week. To determine the intensity level, a person should measure their heart rate at the carotid artery by placing the index and middle fingers on the neck and counting for 15 seconds. Then, multiply this number by four to get the heart rate in beats per minute (bpm).

Getting into a workout routine can be intimidating for some adults with disabilities. They may worry about looking different, falling, or hurting themselves. They might also feel a lack of support from friends and family or struggle to find an activity suitable for their disability.

Exercise can be a great way to overcome these fears and build confidence. It can be done at home, in the community, or gyms with special equipment and adapted workout routines. It is important to let a doctor, physiotherapist, or therapist know that a disabled person plans to start a regular exercise pattern so they can help design the best fitness training options.

In addition to aerobics, people with disabilities must also engage in some strength training exercises. This exercise builds muscle and bone mass, helps prevent falls, and strengthens the core and legs. It’s also possible for those with disabilities to use equipment that allows them to do arm-bicycling or rowing without moving their legs. Some gyms and swimming pools even have special wheelchair-training machines that enable people to perform cycling-like exercises while seated comfortably in a chair. Bicep curls are a simple but effective strength-training exercise that can be done with or without weights.

Many people with disabilities believe that a workout is impossible for them, but the truth is that it is not. With the right equipment, training, and motivation, people with disabilities can perform several fitness-related exercises that make them feel strong and healthy. These exercises include walking, cycling, dancing, swimming, water aerobics, or “aqua jogging.”

Depending on their level of disability, people with disabilities can choose cardiovascular or strength-training workouts. Cardiovascular exercises burn calories and improve heart health. They can also help strengthen muscles and improve posture and balance. This can reduce the risk of falls in people with locomotor disabilities and increase mobility in wheelchair users.

In addition, cardiovascular exercises can help lower blood pressure and improve mood. They can also stimulate the release of endorphins, which can help alleviate depression and anxiety in some people with disabilities. Exercise is not just good for the body; it can also be a great social activity, as it allows people with disabilities to meet others in similar situations.

People with disabilities must find an exercise program that suits their ability levels. They should begin by deciding on their favorite type of exercise and then finding an easy way to incorporate it into their daily routine. It may take a few months to turn exercise into an automatic behavior, so they should be encouraged if they do not see results immediately. It is also important for them to drink plenty of water and to stop exercising if they experience physical discomfort.

The RESID (Resistance Exercise Set for Adults with Intellectual Disabilities) was developed to provide resistance training workouts for people with intellectual disabilities. These exercises can be performed without weight machines and are tailored to each person’s physical capabilities. Those with intellectual disabilities can benefit from this type of workout because it gives them a sense of control and accomplishment and helps promote a positive self-image.

However, those with intellectual disabilities must ensure they are properly supervised during the exercise session, as they can easily become bored. It is also recommended that their caregivers accompany them to provide support and encouragement. Ultimately, a combination of these measures will help maximize the workout’s benefits for those with intellectual disabilities. This can be done by working with a trainer or fitness professional with the knowledge and skills to create an effective program, allowing individuals to achieve the best results possible. This includes the use of the proper techniques, as well as the correct posture and positioning during the workout. This will allow them to develop the most effective individualized strength-training routine for each person. Proper posture during the exercise will also minimize stress and prevent injury. To maximize the effectiveness of the workout, it is also advisable to focus on strengthening the antagonist muscle groups, which oppose the muscles responsible for spasticity and primitive reflex patterns.

Healthy Massage

Healthy Massage Tips

Massage therapy has many benefits and can be an important part of a healthy lifestyle. It can reduce stress and tension, improve circulation and promote relaxation.

Make sure the massage recipient is comfortable in a safe and relaxing environment. A massage therapist should communicate with the recipient about their preferences.

Self-Massage Techniques

Getting a professional massage is a great way to ease pain and relieve stress. But for most people, weekly visits to the spa are not realistic. That’s why learning a few self-massage techniques is an important part of maintaining good health.

Whether you have a muscle-release tool like the Theragun ($399, Theragun), a foam roller or just your hands, it is easy to incorporate massage into your routine. Self-massage can improve blood circulation, work out kinks and knots, ease headaches and tension, eliminate fluid retention and boost endorphin levels.

To self-massage, first use light strokes of effleurage to warm up the muscles and loosen them. Then apply small kneading strokes or circular motions, depending on the type of pain you are trying to ease. In some cases, you may need to apply pressure that is quite strong, but it should not be painful. If it is, you could be dealing with trigger points. Trigger points are knots that communicate with the nerves and cause pain in other areas. This is called “referred pain.” Knowing how to massage trigger points can help alleviate the discomfort they cause.

Self-Massage the Neck

Neck pain is very common and can be debilitating. Neck massages have been shown to help relieve this pain and increase range of motion (2). This can be especially helpful if the neck pain is caused by tight muscles, a sprain or strain in the muscles of the back of the neck, or nerve pain from pressure on a swollen muscle.

A neck massage can also help reduce headache pain, particularly when it is caused by tension or stress (3). Many times, this tension is caused by trigger points (4). Trigger points are areas of dense muscle fibers that can develop over time in different parts of the body, often due to prolonged or repetitive motions. Neck pain from these muscle knots can lead to limited range of motion, pain and stress (5).

To give yourself a neck massage, first start by warming up the muscles of the neck. You can do this by lowering your shoulders to your ears and straightening the neck and back. Then, locate the base of your skull and find the indentation where the muscles meet the bone. Place the pointer and middle fingers of each hand in the center, fingertips touching, and apply slight pressure. Slide your thumbs outward or downward in the direction that feels best. Repeat this for three to five minutes.

Self-Massage the Back

To self-massage the back, start with effleurage (long, gentle strokes), then move on to petrissage (a technique that involves kneading). Remember, though, that back pain is often caused by more serious problems like muscle strains or nerve irritation, so if you have these types of issues, you’re best off seeing a doctor for treatment.

To massage the lower back, lie down on the floor or in a chair with your feet planted on the ground. Use your thumbs to press down on the lower back, moving up and down. You can also add pressure to tense areas by placing tennis balls under your back, just be sure not to hit the spine.

Avoid massaging the back if you have a bad cold, as it could spread pathogens throughout your lymph nodes, which slows the body’s ability to fight them off, Kristy Zadrozny, a registered massage therapist in New York City, previously told Shape magazine. Also, you shouldn’t exercise right after a back massage, since that can tense muscles that were just worked on.

Self-Massage the Arms

When you’re working out hard (or just going through the motions of daily life) your arms and hands can get very tight and knotted up. And if your muscles don’t recover well, you may experience a drop in performance or even some pretty intense pain. The good news is that you can help your arm and hand pain with some simple self-massage techniques.

Start by gently squeezing the meaty areas of your forearm, first on the inside and then on the outside of your arm. Then move your thumb up and down the length of your forearm – squeezing, kneading, stretching, twisting, and moving your fingers to explore the muscles.

You can also massage the wrist flexors and extensors (the muscles that help you hold your arm up) along with the tendons of the elbow. Many of these muscles attach to your hand and fingers, so massaging them can help relieve a number of conditions such as carpal tunnel syndrome and tennis elbow. Like any other healthy habit, the best results come from regular self-massage and when it’s part of your wellness routine.

Self-Massage the Legs

A leg massage is a great way to stimulate the muscles and veins of your legs, and improve blood circulation. The healthier your blood circulation is, the less work your heart has to do to get the oxygenated blood around the body.

To self-massage your legs, start with a light pressure and then increase to a firmer one as you stroke each muscle of the leg from the foot to the hip. Use the thumb and knuckles of your hand to apply more pressure in tight spots or knots.

If you are giving a leg massage to someone else, be sure to communicate with them before you begin. Tell them how much pressure they prefer, and what areas of the leg to focus on. A tennis ball and a foam roller are good tools to help with leg massages. You can use the roller to massage your lower leg while seated or standing, or you can massage the entire leg while lying down on a bed. Both of these devices will also knead the muscle and can reduce swelling.

Self-Massage the Hands

Our hands are overworked and prone to stress, which can lead to painful conditions like carpal tunnel, tendonitis, trigger finger and more. Regularly massaging the hands can help alleviate some of this tension and relieve pain and stiffness.

Begin by rubbing the thumb of one hand in wide circles over the palm. Then move on to the fingers and apply moderate pressure by squeezing and wriggling each finger, starting at the first knuckle and moving to the fingertips.

Be sure to gently work out any knots in the muscles, avoiding areas that are sore or painful, as massage can sometimes actually exacerbate these issues. However, if you have an acute injury, consult with your doctor before massaging the area to make sure that it’s OK.

For more hands-on self-massage, try including some ball rolling moves throughout the day to playfully counteract repetitive motions and poor posture habits that can contribute to pain and stiffness. For example, a person who spends long hours typing may benefit from using ball rolling techniques to ease some of the pain and stiffness associated with their work.

Self-Massage the Head

Many people struggle with headaches and migraines, which are often caused by stress and tension in the head and face. There are several easy daily rituals inspired by Indian Head Massage that can help relieve that tension and bring some much-needed relaxation to the head and neck.

To start, lower your shoulders away from your ears and straighten your neck. Then, using light pressure and your fingertips, massage the base of your skull, moving in small circles for about 5 minutes. Move on to the forehead, squeezing and massaging gently. Finally, rub your ear lobes. Though it may seem odd, a gentle pull and rub of the ears can feel great and help to release any pent up emotions.

Whether you’re giving yourself a head massage or providing a loved one with a neck, arm or foot massage, it’s important to communicate and listen to the recipient. They’ll tell you if the massage feels too light or too hard, and they’ll provide feedback as to which areas are the most effective.

Self-Massage the Feet

A long day at work or at school can leave your feet tired. Anatomically, the foot has 42 muscles, 26 bones, 33 joints, 250000 sweat glands, and over 1500 nerve endings. Foot massage can help to relieve tightness and tension from the feet.

Massage can be a great way to relieve foot pain and prevent it from reoccurring, especially for people who stand or walk for most of the day. Massage can also be used to treat foot conditions like plantar fasciitis.

Performing daily self foot massage can be beneficial to keep your feet healthy and prevent problems such as blisters or calluses from developing. This can be done by rubbing lotion or oil on your feet and kneading them with your fingers. It is also helpful to stretch your feet. For example, try gently pulling each toe back towards your heel and then releasing it. It is important to perform this daily. Self-massage can be a great way to relieve stress in between massage sessions and help you stay relaxed.