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Over the past decade, many studies have been conducted that showed the
benefits of massage for pregnant women. Massage can safely be
performed by a qualified massage therapist throughout the duration of a
pregnancy. Certain types of massage, such as Swedish massage, which
focuses on relieving muscle tension and improving blood and lymphatic
circulation using light pressure applied to muscles, are more
appropriate. Body position during massage should be designed for
maximum comfort and safety, providing support for the body in various
modified massage positions.
Prenatal massage can reduce some of
the discomfort and stress that is put on the skeletal and circulatory
systems during pregnancy. It can relieve back, muscle, and joint pain,
and can reduce stress and anxiety. Massage can also reduce symptoms
of depression and help pregnant women to relax and sleep better.
Massage can also act on hormone levels in the body, decreasing stress
hormones and increasing pleasure hormones.
Some studies have
shown that massage positively affects labor outcome and the health of
the newborn. The hormonal changes supported by massage therapy can
lead to fewer complications during birth. It is also likely that
children born to women who receive massage therapy are less likely to
experience pregnancy complications like low birth
weight. It is important, of course, that women who have high-risk
pregnancies; pregnancy induced hypertension (high blood pressure); or
have experienced pre-term labor consult with their physician about any
alternative care therapies, and that they find a qualified massage
therapist who is experienced in working with pregnant women that have these
conditions.
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By Jessica Reinhart at www.associatedcontent.com |
The kids are screaming. The laundry's piling
up. The boss asked you to work late - again. Sound familiar? You work
hard and you deserve a break, so why not pamper yourself with a little
relaxation? Look no farther than your bathroom for serenity. Soak it up
in a calming bath and let your cares float away.
A little prep
work will go a long way in ensuring a tranquil escape from the demands
of everyday life. Use this recipe for an indulgent, soothing soak:
Make time for you
"Make a commitment to yourself", says Sarah, a massage therapist, yoga instructor, founder of the Enlightenment Center, and practitioner at the famed Mayflower Inn & Spa
in Washington, CT. "Give yourself a space and a time to devote to your
own care", she says. Choose a time of day when you will be free of
interruptions - turn off the phone, send the kids to a friend's house,
and allow yourself to fully unwind in the moment. "Relaxation will come
when you allow yourself to detach and be in the present moment fully",
says Sarah.
It's all about the ambiance
Illuminate your
bathroom with the dim glow of candlelight and play music softly in the
background - think classical, new age, ambient or instrumental.
Turn up the heat
Keeping
both the bathroom and bath water warm will help to ensure a comfortable
environment. The ideal water temperature is around 100 degrees
Fahrenheit.
Relaxation is in the air
As the bath water
runs, add 4-5 drops of 100 percent pure essential oil (avoid synthetic
oils, which are manmade alternatives). Many essential oils are known
for their calming properties, including lavender, jasmine, ylang ylang
and rose. "But", Sarah advises, "trust your intuition on which scent
you like best. That will ultimately be most beneficial
to you."
Breathe
"Be conscious of your breath", advises
Sarah. "Breathing helps to bring you back to a calm place. When you're
focused on breathing, your mind can't be busy", she says. "Breathe
deeply. Visualize inhaling through the top of the head, and exhaling
through the feet."
This
moment is all about you - sit back, relax and let your cares float
away...even if it's just three minutes before the first knock on the
door!
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Massage therapy has many applications for migraines that includes
preventative massage and massages that can be done during a migraine.
Lowering stress levels and relieving tension in the neck and back go a
long way towards preventing headaches, as does the circulatory and
lymphatic benefits of massage. The focus today, however, is going to
be on massage that can be done during a migraine.
Massage
during a migraine headache should be very gentle-- deep work should be
reserved for another time. Lowered light levels are an obvious
necessity in this scenario, as is a supine (lying on the back)
position. The treatment during a migraine attack should also be
short-- half an hour to forty-five minutes is as long as long as one
should go-- and the focus should be on relaxation.
The main
areas of focus will be the head, neck, and shoulders. The use of ice
is especially helpful for relieving migraine symptoms. Ice packs
should be wrapped in towels to prevent direct contact with skin.
Obviously, one would not massage an area after an ice pack application
as the area would have decreased sensation. For people who are too
sensitive to receive massage on their head, neck or shoulders during a
migraine attack, ice packs can be used on those areas (five or ten
minutes per location) while the hands or feet are massaged. Using
reflexology points, a practitioner can work on the key areas of the
body (shoulders, neck, head), without having to touch them.
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