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 Minute Massage for Hands and Forearms
We’re in the internet age – many of us spend all day at a computer. Others of us (like me), have jobs that require a lot of dexterity and strength from our hands. With constant use and strain the forearms and hands can become stiff or sore. Here are some massage tips to relax the arms and keep those aches away (using lotion while massaging the hand will feel even better)!
- Use the thumb of one hand to massage small circles into the palm of the other hand. Cover the whole surface of the palm. Repeat on the back of the hand.
- Use the thumb with deep pressure to draw lines from the base of the palm up to the fingers. You can follow the bones in the palm and do one strip for each finger.
- Take the webbing between your fingers and massage the area with your other hand.
- Pull on each finger – massaging the finger as you make tiny figure eights with it.
- Stretch the palm open. Don’t just stretch the fingers back, but stretch the palm in the direction of each finger and the thumb.
- On the forearm, make small circles with the thumb of your other hand. Move up from the wrist toward your elbow on the front and back of your forearm.
- Stroke up your arm using the knuckles of your other hand. The direction of the stroke should be toward the elbow.
- Take your thumb and strip lines up the front and back of your forearm from your wrist to your elbow.
If this feels familiar, it’s because I use some of the same kinds of strokes on you during your session. Please note that if you have chronic pain and soreness, don’t hesitate to see your physician to diagnose any medical problems.
 Rates & Hours
45 min - $50
60 min - $60
90 min - $85
Tuesday: 9 pm to 5 pm
Wednesday: 1 pm to 9 pm
Thursday: 9 am to 5 pm
Friday: 1 pm to 9 pm
Saturday: 9 am to 5 pm
*by appointment only (Call 615.294-6672)  Gift Ideas
Massage gift certificates let us indulge ourselves and others. Imagine
giving a loved one a session on his/her birthday or your anniversary.
It's a gift that will be remembered!
Other gift ideas:
- Birthday
- Anniversary
- Housewarming
- Wedding
- Baby or wedding shower
- Self-Care Encouragement
- New baby
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| September 10, 2003 |
| Editor's Note |
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Happy Autumn!
Finally, we are having some wonderful, cool weather in Nashville. The dog days of summer are almost over. We’ve got the windows open and breezes running through the house!
Fall is a good time to reassess how the year is going and to start planning out the rest of the year. Massage as self-care is always a good priority to put on the list along with the other ways you relax – spending time with family, going to games, and taking time for yourself.
This newsletter includes an article on the massage’s ability to counteract the effects of stress. In addition, I cover self-massage for forearms and hands, and spotlight reflexology.
Enjoy the end of your summer and the start to fall!
- heather wibbels
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| How Massage Works to Relieve Stress |
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STRESS – it should be a four letter word. Massage is often mentioned as a means to reduce stress, but what exactly does stress do to the body and how does massage combat it? Every one of us has had periods of stress, whether short or long-term, and during those periods, the body undergoes specific changes. Massage’s ability to treat the system as a whole and to reduce the physiological and mental effects of stress makes it a promising means to address stress.
How stress affects the body
You’ve heard of the fight-or-flight response. Stress engages the fight or flight response on the body. This is the body’s way of preparing to protect itself or run away from the stressor – a physiological response passed down through evolution. In preparing for these two possibilities, the body increases heart rate, breathing, production of adrenaline, and production of glucose to increase energy. In addition, blood is diverted from non-essential functions (like the digestion system) to other systems in the body like the respiratory and circulatory system.
While both short-term and chronic stress can occur, chronic stress has a more negative effect on the body. Chronic stress may last for days, weeks or months, and it keeps the body from achieving a healthy equilibrium. Some studies have shown that 90 percent of all disease and illness are stress-related. Some of the following have been directly linked to stress: high blood pressure, cardiovascular disease, heart disease, ulcers, allergies, asthma, and migraine headaches (see http://www.cdc.gov/nasd/docs/d001201-d001300/d001245/d001245.html). Given these observations, stress is a serious health issue for our culture.
How massage counteracts the effects of stress
Most of us have specific places in our bodies that react to long periods of stress. Certain muscles tighten and cause dense, knotted muscles to become sore or achy from constant contraction. Massage’s work on the muscles loosens those tense and sore areas relieving tension and counteracting the way the body’s muscular system reacts to stress. In addition, the slow, calming music played during sessions often slows breathing and aims to induce an alpha state. By slowing the mind and the breath, the music assists in pulling the mind into a more relaxed state - keeping the mind from a continued focus on the stress. As massage increases circulation to the whole body, it brings the circulatory response to stress back into balance and moves toxin from the overused muscles out of the body. Another way it counteracts stress is the nature of the interaction in a session. It’s quiet, only two people in a room without much verbal interaction, and allows clients to focus on relaxa
tion rather than their stressors. It’s time that is centered on the clients, their needs, and time where outside distractions are reduced to a minimum.
Frequency of massage for stress is something that differs for each individual. In general, I advise clients come in every two to four weeks if they are using massage for it’s stress-relief benefits. Most clients notice the returning physical reaction to stress as the effects of the previous massage wears off (This can be noticing an increase in muscle tension in certain places, the frequency of headaches, etc.). Work with your massage therapist to find the optimal frequency of massage. Aim to schedule your next massage about the time you start to notice your body’s reaction to stress returning.
For some good articles on stress, see:
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More on Massage: Reflexology
Why is a foot massage so relaxing?
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Reflexology works on the theory that all parts of the body are reflected in the hands and feet. This means that working specific places on your hands and feet have an effect on other parts of the body. There are ten vertical zones (five on each hand and foot) and within each zone there are reflexes (locations) that correspond to organs or areas of the body. When these reflexes are worked, pressed or massaged, they cause positive change in the area corresponding to the reflex. For example, if a client has sinus issues or allergies, the sinus reflex (tips of the toes) can be worked to relieve some of that congestion. You can visit here for a picture of the body in relation to the reflex areas on the feet.
Some reflexologists maintain that reflexology has been around since the time of the Egyptians. However, the modern roots of reflexology come from the past 100 years. In the early 20th century, zone theory was a new and exciting concept. The idea behind zone theory is that palpation and massage of specific places of the body have an analgesic effect on other parts of the body. Vertical and horizontal zones on the hands and feet seemed to be cause pain relief and healing in other parts of the body. Eunice Ingham, a physical therapist, made a key breakthrough – the reflexes on the feet mirrored the placement and location of organs. This meant that specific places relating to the stomach, lungs, kidneys, liver, etc., could be identified and used in treatment. She traveled the country to demonstrate and teach reflexology to people to treat themselves, thus popularizing reflexology.
How does it work? There are some theories that reflexology works by stimulating nerve endings in the feet and hands that run through or branch out to different parts of the body. Other people compare it to the energy meridians in acupressure. Quite honestly, there hasn’t been a solid scientific explanation that has been agreed upon by reflexologists and the medical community. So, we don’t really know the physiological mechanism through which reflexology works, except through experiential evidence. Massage therapists and reflexologists have found reflexology to be an effective means to treat various illnesses and symptoms in the body. Please give me a call if you'd like to know more about reflexology or have a session focused on reflexology (615.294-6672)
The following sites contain more information about reflexology:
You can also go to www.massagebyheather.com
for more links and information on this type of massage.
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