Take Care of Yourself...How? 5 Tips Anyone Can Do

You've heard people say, "You need to take care of yourself." And somehow that is supposed to fix everything?

When you are a massage therapist, your work is to help people take care of themselves. Massage therapists encourage people to take care of themselves, too. The question is HOW?

When taking care of one's self, here is a few key points:

1. Get adequate sleep - most people need between 6-9 hours of sleep per nite. People try to function on 3-4 hours of sleep, but this inhibits tissue repair and depletes the immune system among other things.

2. Stay active - take a walk instead of a drive to the mail box, or park further away from stores an walk a few dozen extra steps. Build in activites that get you out in the sun for 15-30 minutes minimum per day. Both vitamin D and exercise help to improve your mood.

3. Take your vitamins/nutrients- whether in food, bodily soaking, liquid or powder/pill form, when you are stressed your electrolytes and other essencial nutrients get used. For example, go rock climbing in a gym for an hour or two with no breakfast....you will be ravenous by the time you are done because of all the calories/nutrients you consume in that one short hour or so.

4. Eat appropriately for your daily activities -massaging is a high calorie drain nearly the same as rock climbing or other exercise. For everyone, and especially therapists, eat a good breakfast high in un-greasy protein to diminish your sugar cravings, set aside time to eat a good lunch and you will be prepared for a light dinner (so you don't feel like gorging right before bed).

5. Take time to smell the roses - when you are stressed, the body is acting like it is running from a tiger (or some animal that is trying to eat you). Your body is in fight or flight mode....

This is the equivalent to running a marathon all day every day - your body will begin to give out after a while of running full out all the time.

When stuck in fight or flight, the mind is reviewing the situation and looking for escape as if you were faced with a tiger chasing/cornering you. This is the 'racing mind' when you try to sleep. Its a fabulous function if you were to actually be faced with a tiger, because you wouldn't want to be caught napping by the hungry tiger (you probably wouldn't wake up too happy when the tiger takes a leg). But when its a test, a bill, or a paper due, its an imaginary tiger and won't actually kill you, but your body still reacts the same...

Do what you can to resolve the situation, set a timeline or accomplish what can be done today and make a ToDo list for what is waiting on tomorrow. Once everything that can be done is...

Smelling flowers and enjoying scenery, relaxed conversation, massage, down-time will help reduce that stress or take you out of fight or flight.

So schedule your massage and Take Care of yourself.

Get Your Spring Re-feng Shui On!

Its Spring! ...and getting on towards summer.
Recently I have been talking with many folks about new spring exercises and getting in shape for the summer....yep, I'm working on getting in shape for the summer too. And then there is the dreaded spring cleaning....

But every spring, I engage in Spring Re-feng Shui. Its different kind of spring exercise and spring cleaning. Its not just personal diet changes and cleaning out cobwebs that have gathered over the winter, but re-researching and changing business and household services and exercising my ability to move around furniture, pair down excesses, add in self care, and simplify my daily doings.

If you are not familiar with the term,Feng Shui (pronounced fung shway), is an eastern concept that refers to the ease of energy movement around and through all things like a stream through a landscape.

My Spring Re-feng Shui changes include daily routine, services, and self care.

Start by looking at your daily routine. This isn't about judging, but honestly note down things like: *electronics used,
*obstacles in your path,
*a feeling of 'if I did this differently I could...',
*things that cause you to lose your calm or make you irritated
...in the following activities: waking up in the morning, getting dressed, morning meal (?), morning exercise (?), out the door, and off to work.

Perhaps you could automate your lighting in the morning with timers to help you get a better start, or set out things the night before.Something as simple as adding a small, high protein meal in the morning can curb sugar cravings throughout your day.

Repeat this for each section of your day for morning, noon, and night. If you can make at least one change in one area, that is great. If you can make one change in each area, then you are really on a roll.

As far as services, for both personal, and business (especially for the business owners), with all the advancements in technology, are you using the best value service for you (or your company)? Its not always about the cheapest service. I recently changed phone services to one that was $5 more expensive per month, but if I had added all the features that are included with the new service to the service with the old company, the added charges would have been $10-15 more expensive per month. The new service adds features that reduce my time spent checking messages with voice-mail to text, and direct calls to the person best qualified to answer instead of ringing everyone's phone, or just one person getting all the calls, and has a nicer automated greeting that is customizable.

Loyalty to a service company that is not serving you well, or is just not a good fit, will cause extra effort, expense, and/or stress. Change can be difficult, but knowledge that you have looked at your options and have picked the best fit for:
*phone,
*internet,
*credit card processing,
*web hosting,
*utility services,
*etc
...will bring about a better peace of mind.

And last, but not least, self care comes under scrutiny. Diet and exercise are usually what people think of first, but I also include hygiene routine, posture, self time, and appearance.
Here again look at each of these items, but it is about looking for optimization. Leave judging for folks who enter pageants and contests.
On each of the above noted items including diet and exercise, note:
*if things are easily accessible,
*you feel rushed or skip something to 'save time',
*are unhappy with or don't care how something looks/feels/tastes,
*if you have received feedback either positive or negative from other people,
*feel like "I should be able to...."

Get friends to take pictures or use a 180/360 degree mirror to look at yourself from all sides. Look in your closet/drawers and bring out things that don't fit, or that don't get worn and make space for things that you want to wear and that make you appear more healthy and successful.

Schedule in time for yourself: a massage, exercise, reading time, cooking time, etc monthly, weekly, or even daily.

I recently went to a friends house for a barbeque, and got enlisted to help cook (it was fun), and I needed some spices to season. When I saw her spice rack, it was so very different my own spice cupboard, I realized just how much my own spice collection has changed over the last few years as I learned new cooking styles, and how to cook new foods. The little changes accumulate and produce a big overall change that may not be as apparent in the beginning, but lead to a richer experience.

Many times we continue to deal with less than ideal situations that cause us undue stress, when the solution is relatively simple. Take these Spring Re-feng Shui tips and look at your own situation and see if you can spot just one or two little things that you can make changes to. Regular yearly application of these tips can lead to profound changes in your doings and bring about a less stressed you!

Do You Know Squat?

Westernized civilizations have forgotten that the toilet and the chair are recent inventions and cause excessive wear on the pelvic floor and extra pressure on abdominal organs (slouching and etc). 

Toddlers naturally squat, but with potty training and chair training in schools, often people in the US "lose the ability" to squat by age 12. This ability to squat can be regained in a few short weeks with regular stretching - check out our Ball Stretch Homework Video.

Reducing daily pelvic floor damage will assist in the body's ability to heal and repair these areas. I highly recommend clients to research for themselves the following: squat toilets, Nature's Platform http://www.naturesplatform.com/health_benefits.html, and the history of chairs http://en.wikipedia.org/wiki/Chair. 


There are several options available to assist in the modern water closet. The Lillipad and Nature's Platform for a reasonable sum can provide you with a quick adaptation solution for you modern loo, or even a simple foot stool kept handy can provide moderate relief. 


Hope everything comes out better!

Ball Stretch (part 2)

Continuing from the first part....

after 15 to 30 seconds, walk-roll back on the ball until you are staring at plugs/outlets in the wall. This will stretch abs, lower ribcage and some into lower abs. Your back may feel a stretch and settle while on the ball.

Walk down to first position and hold for 15 to 30 seconds. Allow your lower back to rest against the ball. You may feel a slight stretch around your sacrum or across your hips as it relaxes.  And during this entire routine your head should rest comfortably on the ball.


Walk back again and reach over your head with both arms for the floor. Note: if this is too much of a stretch for you at this time, leave out this part and try again in a few days or weeks as you limber up.
With your hands on the floor, you should be able to see the floor directly in your line of sight. Allow your hips to stretch with your feet flat on the floor. This position is well supported by the ball and if you feel comfortable or desire additional stretch, you can stretch out your legs.

And finally, walk towards your feet again back to the first position. Let your tail bone sink toward the floor.

To get back into a seated position, lift your head and press your tailbone into the ball as you walk backwards, and keep walking backwards until you are sitting on the ball again. This is the opposite of how you got down into first position. If you press your back into the ball instead of your hips/tailbone, then you will have some difficulty sitting up, but it is still manageable.

As a quick reminder:
1. Squat & stare at the ceiling
2. Roll back & stare at pictures on the wall (or wall meet ceiling)
1. Squat & stare at the ceiling
3. Roll back & stare at plugs/outlets
1. Squat & stare at the ceiling
4. Reach over & stare at the floor
1. Squat & stare at the ceiling
Done

I developed this stretch for my own self maintenance several years ago, and I hope that you find it equally relaxing and beneficial. I often use this with meditation and increase the times to 1-5 minutes per position, but only 15-30 seconds is necessary to see results within a few weeks.

Ball Stretch Homework (part1)

With a structural massage, I often give homework to help you counteract your daily activities which will, in turn, help the muscular balance last longer.

One of the easiest and most fun dailly homework that I will recommend is the Ball Stretch. The Ball Stretch is a gentle, but powerful way to counteract sitting and forward reaching activities that we do daily. The stretch will also improve your balance, and improve your leg conditioning when done correctly.

Start with a large ball, commonly called a 'yoga' ball. The main metric sizes are 55cm, 65cm, and 75cm. Pick the size that best fits you. If your height is under 5' or up to 5'3" the 55cm will be your best choice, but a 65cm not overly inflated will work. If your height is over 6' then the 75cm ball will be your best choice. For heights between 5'2" and 6', the 65cm would be your best choice. There is some
overlap because not all balls inflate to exactly the labeled sizes and also for better stability and an easier bend, it is not recommended to inflate the ball to its maximum.

Inflate your ball until it is firm but will flatten slightly when pressed on. It should be able to bounce but 'basketball-tight' is way too firm.

You will need about 6' by 3' of space. If you are concerned about balancing, place yourself within easy arms reach of a wall, bed, or couch, but not BETWEEN a wall and bed or couch so you don't roll off and get stuck between a flat surface and the ball (it's happened before).

A Bit About Stretching....

A static stretch should never hurt or feel a strong "pull". The muscles you are aiming to stretch must be relaxed and supported. For this reason, the ball is an excellent tool. Like with any tool, using it improperly will bring less than desired results and could potentially cause a minor injury, so proceed at your own risk with care and caution.

The Stretch....


Start out sitting on the ball and roll onto your back. Keep your knees above your feet and your feet pointed parallel to each other with about 6 to 8 inches between them. So you can stare at the ceiling (don't have to stare at the ceiling actually but it should be in your direct line of sight), relax your neck and chest. Relax and lower your hips toward the floor. A few inches should remain between your glutes and the floor. This is the 1st position. Remain for 15 to 30 seconds.

For the second position, walk back until your ribcage is pointed at the ceiling and the wall and ceiling junction is in your line of sight. Keep both arms supported, either on you, the ball, or by holding onto a surface for balance. Allow your chest to relax on the ball and your head to remain in contact with the ball. Your hips should remain relaxed and close to the ball.

Always walk back down to first position and remain again for 15 to 30 seconds....To be Continued...

Migraines - Where they come from (muscularly)

You don't need to know all the muscle names or chemical process by which a migraine occurs to understand the basic concept of migraines.

Migraines are caused by a number of factors and triggered by a plethora of things ranging from smells to food to stress or even blood pressure.

There are a few main principles that are at the core of understanding how the body works.

Muscles don’t push, they only contract, hold, and relax.

No muscle works without affecting other muscles.

Muscles move bones.



When your body is in a state of stress, the muscles contract and hold your body into a forward or flexed position. This position is commonly known as fight or flight. When your body is not in a state of stress, the muscles relax and hold only minor tension when needed to perform everyday actions like standing, sitting, and walking.



In the stressed state, your core muscles will contract. Not all muscles will contract equally on all sides of the body, the muscles will contract based on your dominant side or dominant hand. Not everyone who is right handed will contract in the exact same way, but the pattern will be similar.



As your core muscles contract, you will flex forward. This will shorten the muscles on the front side of your body and stretch muscles on your back just like if you ball up your fist. But unlike a fist, your head will tilt up so you can see, not unlike riding a street-style racing bicycle.



So the muscles attaching at your collarbone are pulling down, and this causes your shoulder blades to rise like a hoop-skirt, and your neck extends in a sharp arc backward pulled by contracting muscles in the back of your neck.



The force of the muscles pulling at the front of your neck and collarbone and the muscles contracting in the back of your neck put pressure on the front and back of your head. This is why these are common places for migraines to be felt. People often refer to this feeling as “the halo”. If the pressure continues, the tissue across the top of the head is pulled taught and this is where the “exploding-head” feeling comes from.

The combination of muscles contracted and holding continuously and then contracting even more when a stressful reaction is triggered can result in a migraine. In people that do not suffer from migraines, the muscles may be contracted but not to excess.

Dragonfly FAQs

Does Dragonfly do outcalls?

For massage, yes. For one client, the minimum time is 90minutes. For 2 clients, each client can get 60 minutes each, with back-to-back appointments.



For acupunture, yes, but only for a minimum of 4 or more clients at one location.

How do I schedule an appointment?Our online scheduler will show you all of our availability making it easy to book an appointment days or weeks in advance.
Only have time today? Call us during regular business hours and we will do our best to accommodate you with the times we have available. Before or after business hours, contact us via our website at www.dragonflyaustin.com/contactus.html

Is my appointment confirmed?

All appointments made online will receive an email confirmation and reminder notice will also be sent 24 hours prior to your appointment.


If for some reason we need to reschedule you, or your therapist is unavailable last minute, we will contact you as soon as possible by the information you provide us.

We do our best to be compassionate and understanding if you have emergencies, and we appreciate your understanding when life happens for us too.Online appointment scheduling is available 24 hours a day for your convienence at http://www.dragonfly.genbook.com/
Or call us during regular business hours at 512-364-0897.


I just have a question....Contact us via our website before, after or during business hours at www.dragonflyaustin.com/contactus.html