Why Adhesions Cause Pain And What To Do About It

Ad-whatnow?
Adhesions. You may hear your massage therapist use this word. It sounds medical, and usually comes out during your massage as an explanation for why this or that stroke hurts like crazy.

As in, “It feels like you have some adhesions in there!”

What are adhesions?
Adhesions are scar tissue that forms between muscle fibers and organs. They’re a natural result of stress on muscles or organs. They’re one of the reasons you feel stiff and sore after a heavy workout or after surgery.

Usually, however, adhesions have no symptoms at all. This is why you may come out of a massage saying “I’m feeling places I didn’t even know I had!” The adhesions were pulling on your muscle tissue, causing a stinging pain.

Most adhesions are fairly innocuous, and result as a part of normal muscle function and exertion. Most have the consistency of wet tissue paper. With repetitive stress and motion, however, they can get strong, firm, and can begin to adhere tightly to muscle fibers.

Abdominal adhesions
Abdominal adhesions are a special case, and can cause major health problems and chronic pain. Adhesions in the uterus, also called endometriosis, can even cause infertility and painful periods.

Solutions
There’s really very little that can be done for adhesions. There’s no miracle drug, and adhesions won’t even appear on x-rays, CT scans, or any kind of imaging. There’s not even a test to confirm their presence definitively, and Doctors won’t even diagnose endometriosis without surgery.

For severe cases of abdominal adhesions, laproscopic or open surgery is the primary method of diagnosis and treatment.

But there is hope outside of surgery.

Massage to the rescue!
The biggest benefit of massage for adhesions is prevention. Regular massage helps prevent adhesions from becoming so strong that they cause pain and affect your posture. The more they’re broken down with regular massage, they less likely they are to become a problem.

Keep in mind that breaking down adhesions in muscle tissue isn’t for the faint of heart or those who only want massage for relaxation and not treatment. When your massage therapist encounters adhesions in your muscle tissue, you’ll know it. Massaging adhesions causes a distinct, stinging pain you’ll feel on contact.

As the massage therapist continues the strokes, the pain will decrease. This is a good kind of pain! Still, if you want your therapist to ease into it or back off the pressure, please say so. Don’t suffer in silence.

To help manage the pain of having adhesions worked in a massage, remember to relax. Easier said than done. Relaxation takes a real conscious effort in this case, but it’s well worth it.

Breathing is also key here. Focus on your breath, and by no means should you hold your breath through the pain. Slow, deep breaths help decrease the pain and takes your focus off how much it hurts. You’re also sending more oxygen to the area in pain, which can only do it good.

Abdominal massage
The Good Life Massage offers a distinctive abdominal treatment designed specifically to ease the suffering of those who have a large number of abdominal adhesions. It consists of a series of half-hour treatments focused wholly on the abdomen. It was devised by our own Amy Gunn, LMP and is based on scientific research indicating the benefits of massage for treating endometriosis. This treatment is ideal for anyone experiencing abdominal pain that might be a result of adhesions.

Need pain relief? Book a massage now!
For general work on muscles throughout your body, any massage session will work.

For a specialized session for abdominal adhesions, be sure to select Visceral Manipulation when booking.

As with everything on this blog, none of this information should be construed as medical advice or care. The employees of The Good Life Massage, including the writers of this blog, are not medical doctors. Consult with your physician before making any changes to improve your health.

Tom Gunn is the blog editor and marketing director for The Good Life Massage.

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Gratitude: The Gift You Give To Yourself

 

Gratitude

We tend to think that gratitude is a feeling that just happens to you–a reaction, like laughing at a joke. The problem with this idea is that it makes us victims of our own ability to adapt. Even if the circumstances we live in are extremely good, we may not have any awareness of it. We’re just focused on the next threat to our existence. This is a good strategy for staying alive, but it doesn’t work so well for feeling like life is worth living. We get used to how good things are, and before we know it we’re sneaking envious peeks over the fence to admire the neighbors’ grass.

Gratitude works like magic in the way it can transform the hum-drum world around you into a place of wonders: a place where miracles are happening all around you at every moment. You can see this transformation in even the most mundane and onerous aspects of modern life (including commercial air travel).

Not only does gratitude make you feel better about what you have, it can open the door to even more good things in your life.

For your health
Being grateful for your body and your health increases your body awareness. Your body may not look just the way you’d like; it’s current condition may reflect either poor choices on your part or circumstances beyond your control. But consider what an amazing mechanism your body is! Millions of years of evolutionary growth have gone into it, and before that, the very stuff you’re made of was a part of the stars in the heavens. Your body, whatever it’s condition, is a wonder to behold. Keeping these beautiful ideas in your heart and mind will do more for your happiness and health than you may realize.

In fact, studies show that people who are grateful are more likely to attend regular checkups, have fewer aches and pains, and suffer from less depression. What’s more, a default position of gratitude will help you enjoy your body more and deepen your happiness and sense of well-being, helping you feel better both mentally and physically. And who couldn’t use more of that?

So exercise! Enjoy affection and intimacy with someone you love. Get a massage from time to time to give your body a little treat.

For your relationships
A study published in Emotion in 2014 showed that saying thank you to someone you’ve just met increases the likelihood that the person you’ve thanked will establish an on-going connection with you. When the people around you feel appreciated, they tend to want to do more of the thing you thanked them for. As you continue thanking people and as gratitude becomes the default for your personal and working relationships, more and more people gather around you, offering up their best selves as you keep rewarding them with recognition and gratitude, often without even thinking twice about it.

For your soul
Are you feeling ground down all the time, defensive, victimized? Do you lash out at people who probably don’t deserve it, or feel like a slave to your own tempestuous moods? Consider cultivating more gratitude.

A 2014 University of Kentucky study showed that people who rated higher in gratitude were less likely to retaliate when given negative feedback, and showed greater empathy towards others over all.

With greater gratitude, you’ll have higher self-esteem because you’ll be able to recognize your own gifts, and so won’t feel the need to resent the achievements or accomplishments of others.

What more reasons do you need? Cultivate gratitude in your life. Treat yourself like someone you’re trying to take care of and work gratitude into your public and private life. Pray or meditate daily. See how many times you can say “thank you” to the people in your life in a given day.

Get curious about it: hat would happen if you tried it?

Choose the good life.

Tom Gunn is the blog editor and marketing director for The Good Life Massage. You can hire him to develop your brand and social media strategy by contacting him at TomGunn@gmail.com

How to Prepare Now for Holiday Stress

How To Prepare Now for Holiday Stress

“Blessed are the flexible, for they shall not be bent out of shape.” -Anonymous

Holiday stress is coming! Are you clenching up inside? Stop! You’re not naive. This isn’t your first holiday season. You have a good idea of what stresses you’ll face, how your life will be disrupted. And yet so many of us talk about the coming holidays like it’s a natural disaster that couldn’t possibly have been predicted.

Why feed the drama? You’ve got this.

Get your priorities in order
You may have asked yourself, after a particularly harrowing holiday season “Why do I put myself through this?” It’s a valid question. Maybe the holidays hold great meaning for you. Or maybe you feel obligated because of family custom or social pressure. In either case, remember this: resentment is poison.

Whether you love the reason for the season because of family or religious commitments, or couldn’t care less, resenting the holidays will only punish you. It will sap your emotional stamina, and might even become the source of unnecessary family drama. We’re here to tell you that you have a choice now. You can just react to stress as it comes, or you can plan for it now and go into this stressful time of year prepared–and not only that, happy and ready to fully enjoy everything the holidays have to offer.

If you want no part of it, draw healthy boundaries for yourself and, without antagonism or anger, let your loved ones know you hope they have a great time, but that you have other plans. The worst thing you can do for yourself or others is to go into holiday events grudgingly or with a resentful attitude.

Plan for happy
Think ahead about the most busy times of the holiday season. There’s a list of things to do, events to attend, gifts and food to buy. It seems to go on and on. But why? Maybe it’s a good time to promise yourself to say “no” or “not this year” to a few things. Commit to bowing out of some things now before the social pressure is on; you’ll be surprised how easy it is to back out of some things you just don’t have room on your plate for. And as you go, remember: “no” is a complete sentence.

You can also plan to take care of yourself now! Scheduling your massages early and often is always a great idea, but especially during the holiday season. Our clinic gets busy this time of year just like any business, so seize this chance to grab the times you know fit into your schedule. Book online or give us a call: 425-243-7705. Set your reminders on your calendar. Then take a deep breath, and know that your self-care is one less thing to worry about squeezing in.

Maintain healthy habits
Now may not be the best time to pick up a new habit, even if your intentions are great. Your will power is limited, and there’s no sense in setting yourself up for failure during the holiday season.

By all means, though, maintain the good habits you’re already doing! If you already work out, get regular massage, do yoga, meditate, or eat healthy foods, it’s more important than ever to stick with it. Letting go of your good habits will throw off your equilibrium on days when you’ll need it more than ever.

So what’s it going to be? Are you going to polish your “BUSY” badge of honor and go into the holidays proudly miserable? Or are you going to plan ahead and be thankful for whatever comes?

I know what I’m picking.

Tom Gunn is the marketing director and blog editor for The Good Life Massage. You can hire him to build your brand through social media design and strategy by contacting him at tomgunn@gmail.com

What Is Mousing Shoulder?

What Is Mousing Shoulder

What is mousing shoulder?
If you spend a lot of time at a desk using a computer, you may already be familiar with mousing shoulder, even if you don’t know what to call it. Mousing shoulder results from using a mouse on a computer held away from your body for prolonged periods, repetitively. This strain results from your muscles having to tense to hold the weight of your arm as you hold it out away from you.

The pain that results radiates down from the neck and spreads to the upper back and shoulder. You might just feel a mild ache in these areas from time-to-time. You might feel an odd sense of weakness in these areas. Maybe you’re not thinking much of it–just routine aches and pains. But is it coming from only one side of your body–the side of the arm you use to manipulate your mouse? Remember that all your muscle groups are fully connected and effect each other. When one is over-worked, the others try to compensate. This is a miracle your body performs with zero effort on your part! But the corollary of that miracle is that when there’s trouble in one area, there’s often trouble in the others.

What should I do?
If you’re in pain, go ahead and address those symptoms. Treating this kind of pain involves a number of different solutions. Go ahead and try one, see how it goes, and employ different combinations to find out what works best for you.

Stretching
There are three key stretches you can do throughout your workday to mitigate mousing shoulder. The first is the doorway stretch, demonstrated here.

The second is the tricep/lat dorsi stretch.

The third is the deltoid stretch. Both of these two are demonstrated here:

Whenever you have occasion to get up from your desk, just take a moment and do all three. Ideally, you should do these for 2-3 seconds each, 10 times a day. Not only will these stretches help reduce the pain and strain, you’ll feel more relaxed and less tense over all. You might even see a bump in your productivity.

Massage
This is exactly the kind of pain that can be relieved and healed with therapeutic massage. Massage can stop the immediate pain, but you may need more than one treatment to completely heal. Your massage therapist will be able to evaluate your particular case and recommend the best course of treatment.

We’d be happy to help you with that! Book a session quickly and easily online now, or just give us a call during our regular operating hours.

Meds
If the pain is really that bad, you can take over-the-counter anti-inflammatory meds like Ibuprofen or Naproxen.

Not a cure
Where are you going? Not so fast! Stretching, pills, even massage can not cure this! These are only treatments for the pain. What you really need is to stop the repetitive motion and awkward posture that’s causing the problem. It’s time for a change.

No, don’t quit your job. There are several ways to take care of yourself and reduce the risk of mousing shoulder. The key to keep in mind is that holding your mouse out too far in front of you all day is what’s caused the problem. The solution, then is to change it up! Consider replacing your mouse with trackball or marble mouse that you can hold closer to your body. Less than 10° is ideal. You can also try switching to a wireless mouse to give you the freedom to change your position with it through the day. You might even want to try switching to your left hand for a little balance.

Exercise of your back, shoulders, and arms can also help considerably to strengthen those areas and make them more capable of handling the strain you’re putting on them each day.

Bottom line: repetition is the source of your pain with this. Do what you can to change it, or you’ll just keep treating the symptom forever.

Tom Gunn is the blog editor and marketing director for The Good Life Massage. You can hire him to help build your social media presence and develop your brand by emailing him at tomgunn@gmail.com

The Enemy Within – Hidden Muscle Tension That’s Making You Miserable

The Enemy Within

What is muscle rigidity?
Your body is a miraculous machine for coping with stress. But, like any machine, it occasionally manifests a bug–a bug that can turn into a serious problem.

When you face stress, your trusty allies, your muscles, contract and tense. They become rigid as your body prepares to fight or flee whatever stressor you’re facing. In this way, your body is trying to keep you alive. You may not be facing a threat to your life when a client or your boss yells at you, but your body doesn’t know the difference. When that stressor passes, your muscles are supposed to relax, because everything is fine.

But what if everything isn’t fine? Suppose, after being yelled at by a client, you start to drive home and almost get into an accident? Or find that you’re overdrawn in your bank account? Suddenly, your muscles are tensing up yet again. If this level of stress keeps up, your body will get the message to always be ready to defend itself, keeping your muscles rigid and tense. While many of your muscles may relax as the stressor passes, some of them may stay rigid in an effort to keep you alive.

This can happen whether the stress is unexpected, or if you intentionally inflict stress on your body through exercise.

Mindfulness
Suddenly the friendly muscles that have been trying to keep you alive have become your enemy. Not only are they not really helping you survive, they’re making everything worse. As the stress continues, more and more of your muscles become tense and rigid. This can develop into debilitating chronic pain. It can affect your posture and create a chain reaction of tension as your body twists itself into a knot trying to stay ready for whatever fresh hell you might be in for.

What’s even more insidious is that you may not even notice this happening until it manifests as a persistent pain. This rigidity and tension can build up in your body, filling your senses with a kind of tense “noise” you eventually stop noticing. After all, you’re too busy pleasing your boss, avoiding car accidents, and balancing the checkbook, right? The busyness of life can easily make you ignore the stress and tension that’s mounting in your body until it manifests as some pain or disease that won’t be ignored. Unless you do something about it.

Those of you who have received massages before may understand this from personal experience. As your massage therapist releases tension throughout your body, may help you discover mucles you didn’t even know were there. As rigid muscles are gently encouraged to become soft and smooth, little pains that have become like background noise are suddenly, blessedly silenced.

Book your next massage when you’re done reading this.

The cure
There are several ways to prevent a build up of muscle rigidity caused by stress. Our favorite, of course, is regular massage, but even that isn’t a complete solution. In any case, not everyone can afford regular massage (though it might not be as out-of-reach as you might think).

Mindfulness is key. Do things that will strengthen your mind-body connection. You can start with something as simple as turning off all distractions during your meals. The point is to help yourself become more aware of your body and what messages it’s sending you, to tune in enough so that you can detect persistent tension and small pain signals coming from your muscles and connective tissues.

Exercise, however moderate, can dramatically reduce muscle rigidity and tension. Yes, exercise can be stressful on your body. It’s supposed to be! Inflicting moderate stress on your joints, muscles, and heart in this way helps your body be more agile in coping with the every-day stressors and hassles that come your way. Remember, though, to consciously and deliberately relax your muscles after tensing them in that systematic way. Stretching is a great way to do this, but there are other methods you can do any time.

Progressive relaxation
Progressive relaxation is a guided meditation practice that helps you turn your attention to each muscle group in turn, breathing deeply. Your guide talks you through putting each muscle group through a slight tension and then relaxation, literally from head to toe. Many of these exercises can be found for free on YouTube. There are several excellent recordings done by psychiatrists and other professionals available for sale at a very reasonable price. It usually only takes 10 to 30 minutes, and is well worth the effort. It’s almost as good as getting a massage, and can even be a great way to help you sleep better.

Massage, exercise, and progressive relaxation are the primary ways to cope with stress-induced muscle rigidity, but more important than these is to try to manage the amount of stress in your life. This might entail some dramatic lifestyle changes as you try to slow your pace and live your more deliberately and with a stronger mind-body connection. If you’ve recently experienced a series of dramatic or traumatic life events, the psychological component may also need to be addressed with the help of mental health professionals.

But why bother? You feel fine, right? Do you, though? Check in with your body regularly. What does it need? What do you feel from day to day? Nobody lives in bliss all the time, but you’re not supposed to be totally miserable all the time, either. Emotional pain, like physical pain, is sending you signals to make a change in order to help you survive. Listen to that, and take to heart some of the suggestions above.

As with everything on this blog, none of this information should be construed as medical advice or care. The employees of The Good Life Massage, including the writers and editor of this blog, are not medical doctors. Consult with your physician before making any changes to improve your health.

Note: stress is not the only cause of muscle rigidity. It can be a symptom of a number of diseases including Parkinson’s, tetanus, multiple sclerosis, and many more. This post refers only to muscle rigidity caused by stress. You may need to consult your doctor for chronic pain or stress that won’t go away through some of the means described in this post.

Tom Gunn is the marketing director and blog editor for The Good Life Massage. You can hire him to help develop your brand, logo, and content marketing strategy by contacting him at tomgunn@gmail.com

How to Start a Workout Routine–One That Sticks This Time

How to start a workout routine

Mark Twain said “Giving up smoking is the easiest thing in the world. I know because I’ve done it thousands of times.”

His point is as well taken now as it was more than a hundred years ago: change is hard! The same can be said of breaking a bad habit or picking up a good one. As of this posting, we’re at that point in the year where New Years resolutions to be more active are a distant memory. Now that the weather is improving, many of us are starting to think about getting taking another crack at it.

But how do you break out of the start-and-stop cycle with your workout routine? What can you do to really make it stick this time?

You may want to begin by thinking about the common obstacles that break your routine and bring your efforts to a silent halt. All these obstacles can be described with the blanket term Resistance. Resistance comes in many forms, and appears whenever you’re trying to make a significant personal change. It swallows your initial burst of enthusiasm with unforeseen circumstances or feelings that can easily derail your efforts and leave you frustrated. Its appearance is inevitable. But if you know it’s coming, you can be ready.

You know the drill
Routine can be key in maintaining an exercise habit long term. This can work really well if most of your days have a steady rhythm. Do you leave work at pretty much the same time each day? Make that unwinding period your gym time. If before work is better for you, then do that. The key to this strategy is consistency and predictability. If your lifestyle isn’t so steady, it might be very difficult to make this strategy work for you.

Your workout won’t take much will power if it’s all part of the plan. If it’s built into your day in a way that’s almost automatic, it will be much easier to punch through the resistance phase and just do it because it’s what’s next on your schedule.

Who’s got your six?
One of the many forms the Resistance takes is the people who are closest to you. Ever try to cut back on your fat intake, only to have your spouse or significant other bring home some form of temptation along with the milk you had them pick up? Ever set a date to hit the gym only to have to cross if off the calendar to do a favor for a friend? Your loved ones aren’t intentionally trying to sabotage you (usually), but when you live with and around people with different needs, their interests inevitably clash with whatever change you’re trying to make in your life. It’s like trying to go the bathroom in an airplane: chances are, meeting your needs is going to mean someone else is going to be inconvenienced.

How do you get past this? It may not be realistic or helpful to announce to everyone in your circle the changes you’re trying to make and ask for everyone’s support. Sure, the bigger the cheering section you have, the better, but not everyone is comfortable with that. Pick at least one person who’s willing to help you be accountable. Tell them when you plan to go exercise and have them check in with you every week or every few days to see how things are going. You’re not asking a lot, and a best friend or romantic partner will probably be happy to help. Better yet, if you have a friend with similar goals, support each other! Keep each other accountable and committed.

If you’re not having fun . . .
You’re doing it wrong! If working out is a miserable experience you dread every time, you’re simply not going to be able to keep it up. Even if you’re just bored and you’re doing it just to do it, you could be in trouble. Sure, you won’t ‘feel like it’ every time, but go anyway. That’s good! The Resistance hates when you do that. But the motivation has to be there. You have to want it, not just for the promised results, but for the experience itself. Try different things! Sign up for various lessons. Find a sport or a class you truly enjoy and make it a part of your who you are. Routines come and go: passion is forever.

Practice makes perfect? No!
Actually, perfect practice makes perfect. Go into each workout with a problem solving mentality, or with a goal to improve. In weight training, that might mean improving your form or raising the amount of weight. In basketball it might mean perfecting your jump shot. Engage with the activity, not just with your body, but with your mind as well. You will see better results from what you’re doing, and skipping out or giving up will be the farthest thing from your mind.

Payoff
Make sure you’re rewarding yourself for sticking with it. Keep track and reward yourself for reaching milestones. (Wherever possible, make sure these rewards don’t involve calories, so as not to compromise your goals.) Massage, it turns out, is both a fantastic non-food reward you can treat yourself to, and a great way to take care of your body. You can even purchase the reward ahead of time as a gift card or in a prepaid package and use it whenever you’ve earned it. It’s easy to place buy a package or gift card online or by phone (425-243-7705). You can also book your appointment online.

A final thought on the Resistance …
If you’re still struggling after trying all these strategies, maybe it’s time to look in the mirror. Is there some underlying issue, some lurking thought error or negative belief about yourself that’s quietly undermining your motivation? A great first step in that direction is to look the Resistance in the eye and recognize it for what it is, no matter what form it takes. If you can name it, you can get around it.

So get out there and stay with it! This time, things are going to be different.

Tom Gunn is the blog editor and marketing director for The Good Life Massage. You can hire him to handle your content and social media marketing needs by contacting him at tomgunn@gmail.com

Massage and Weight Loss: Fact vs. Fiction

Massage & Weight Loss

Let’s rip a bandage off right now: there’s no miracle cure for weight loss. Any doctor worth their salt will tell you the truth: to lose weight, there’s no real substitute for exercise and diet. This easy to say, much harder to do. Most people need a strong social support system, and must be willing to commit to long term change to achieve permanent results.

Now for some good news: Massage can play a key role in helping you achieve your weight loss goal.

No miracles, just healing
While some have tried to find in massage some kind of miracle weight-loss cure, massage isn’t that. Massage does nothing directly to burn fat or calories or reduce your waistline.

But massage can be a great supplemental treatment to give your efforts a vital boost to your brain chemisty and morale as your body transitions to a healthier way of living. Massage can help you transition your mindset from self-loathing and punishment to self-worth and healing, all while providing real physical benefits that accumulate over time.

True recovery
As a mode of touch therapy, massage has been shown to have measurable mental health benefits. Studies have shown that regular massage can help improve body image generally, and can be an effective treatment for depression.

It’s been well established by multiple studies that massage reduces cortisol levels–the stress hormone–and helps increase production of dopamine and norepenephrine–the hormones that give us a feeling of happiness and well being.

This really isn’t all that surprsing when you think about it. Humans have evolved to be connected, social creatures. We thrive on personal connection, and struggle in isolation. Touch gives a sense that we’re going to survive, that we’re not alone, and that we’re an individual with value.

And for many, sugary and fatty foods serve as a way to medicate against feelings of isolation and depression. These foods can trick your brain into wanting more by releasing those pleasurable hormones as you eat. Massage can be a healthy alternative to get that dopamine fix as you try to get your brain chemistry back to a healthy balance.

And when you consider the fact that retaining body fat has been linked to high levels of the stress hormone cortisol, massage is a no-brainer for helping you lose weight.

Reward yourself
It’s key to your efforts to set up rewards for doing the hard work of behavioral change. The challenge is to find rewards for yourself that don’t involve food–a reward that could derail your efforts to change.

Massage is the ideal reward for making progress towards your goals. Let’s say, for instance, that you set a goal to work out three times a week for a month. If, at the end of that month, you’ve reached your goal, go ahead and book a massage for yourself! You might even consider a session enhancement or two. (Who knows? Maybe, for you, aromatherapy will become the sweet smell of success.)

Whether your weight loss goals are major or modest, regular massage therapy could mean the difference between success and failure.

If you’d like to get regular massage, but are concerned about the cost, a pre-paid package can save you 10% or more, and can help ensure you’re getting the care you need over time.

If you’re struggling with weight, The Good Life Massage would love to be on your team, both cheering you on and giving you a supportive push along the way.

Book a massage today.

As with everything on this blog, none of this information should be construed as medical advice or care. The employees of The Good Life Massage, including the writers of this blog, are not medical doctors. Consult with your physician before making any changes to improve your health.

Tom Gunn is the marketing director and blog editor for The Good Life Massage. You can learn more about his freelance writing and editing work by contacting him at marketstediting@gmail.com