Tag Archive for: stress reduction

The 7 Words I Hate To Hear In The Treatment Room

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Being a massage therapist is a pretty rewarding career. Every day, I get the opportunity to help women relax and feel more comfortable during their pregnancy. I am completely comfortable talking to my clients about the various aches and pains common in pregnancy, even the ones that are often a taboo to speak of in public (did someone say vulvar varicose veins?! Ouch!). Needless to say nothing really shocks me much anymore. But – there is still ONE sentence that grinds my gears and causes me to fume at the ears.

These Seven Words: “I’m sorry I didn’t shave my legs”.

So, why does it bug me so much when an expectant mum tells me that she hasn’t shaved her legs? As women, it’s part of our beauty regime. It’s what we do.  We shave, and wax and pluck.  And we sometime forget to do it on days when our legs will be exposed or seen by others. Oh, the Horror!

But ya know what? I don’t care! I don’t care if your legs are prickly and hairy cos you haven’t shaved them in a day or two or even a week! And while we are on the subject of things I don’t care about: I don’t care if your feet are sweaty or if you are wearing daggy undies or if you are wearing slobby clothes, or if you have dry skin.

I am not judging your body in any way – and I am just glad that you are wearing undies (as this is an occupational health and safety requirement). What I am doing is noting what your muscles look like. Is you posture in alignment or out of balance? Are your hips rotating more to one side? Is one shoulder tighter than the other? By looking beyond your superficial appearance I am trying to work out how you use your body and how to best treat it so that you feel amazing after your massage.

Might I add, that every single male client that I have treated has NEVER ever apologized for their hairy legs (or back for that matter).

We must stop feeling ashamed of our bodies and the natural hair that it grows. Leg hair, pit hair, smelly and sweaty feet at all normal. The sooner we embrace our bodies and the amazing the things that they do (such as create a tiny human from just a few tiny cells) the sooner you can feel at ease as soon as you lie on the massage table.

Here are some things I do care about:

I care that you make the time for massage during your pregnancy. Massage not only eases physical aches and pains, but can help expectant mums’ to ease nervous tension, improve sleep and supports the mother-baby connection.

I care that you are getting the support that you need throughout your pregnancy journey and into motherhood, whether that’s self-care after baby, information about postnatal exercise, coping with emotional changes.

I care that you arrive to your appointment on time so that I can dedicate as much time as possible to you and only you. I care that you make regular appointments as a commitment to yourself that you deserve time out and to feel good. I care that you tell me if the pressure is too firm, too soft or if something in the massage isn’t; quite right or if you are loving every single second and want another half hour on the table.

So, don’t sweat the small stuff. And I’ll do my best to care for you, hairy legs and all.

 

You can find out more about our services here. Ready to book your next appointment? Click here.

 

 

The 4 Ways Massage Helps You Beat Stress During Your Pregnancy

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While a welcomed blessing for most, pregnancy brings world of change for all involved. Pregnancy is a time of turbulent emotions, from euphoria and joy to emotional upheaval and anxiety. Relationship, financial and socio-economic stressors can impact the mother’s experience of pregnancy.

 

Flight or Fight

Stress activates the sympathetic nervous system – the body’s internal “flight-or-fight” response when we experience stress. This response stimulates the production of adrenaline, which can be helpful in responding to emergencies, such as stopping a child from running across a busy road, or slamming of the breaks to avoid a collision with another car. However, chronic and continual arousal of the sympathetic nervous system can have detrimental effects to health. In this state, blood supply in prioritised, and can impact the amount of oxygen and blood circulation to the baby.

Most child birth education programs focus on relaxation. There is an increased chance for positive birth experiences in addition to increased well-being for mother and baby when stress-reduction activities become a part of the mother’s routine.

 

Relax and Let Go

Relaxation elicits the parasympathetic nervous system, creating physiological balance and improved functioning. When functioning in a relaxed state, the mother will have steady blood pressure and blood and circulation to the uterus, foetus and placenta; improved immune system functioning; and the ability to respond better to stressful events and a reduced experience of anxiety.

In addition to creating bolstering feelings of well-being, improving functioning and increasing optimism, certain types of massage are relaxing, and cause the mother to shift her focus internally and “let go” of the outside world. This internal reflection is not only soothing, but it can prepare the mother for labour and birth.

Massage is conductive to eliciting relaxation responses as the setting is quiet with minimal disruptions and regular and deep breathing rates can be sustained.

 

Massage the Cornerstone of Relaxation

Pregnancy massage is a time to pause and acknowledge the physical, emotional and mental changes that occur during pregnancy. Not every pregnancy is the same, so treatment is tailored to suit the needs of mum-to-be. Pregnancy Massage uses techniques specific to the common musculoskeletal issues that are unique to pregnancy.

Some of the benefits of pregnancy massage include:

  • Reduced back and joint pain, making you feel more comfortable as your baby develops
  • Improved circulation and blood supply for your baby
  • Reduced oedema and swelling, creating a feeling of lightness
  • Reduced muscle tension and headaches
  • Reduced stress and anxiety, as massage soothes the nervous system and boosts mood
  • Improved oxygenation of soft tissues and muscles
  • Better sleep

 

Comfort Matters

Pregnancy massage is a soothing and nurturing treatment. The comfort of the mother-to-be is paramount and as such, treatment is performed side-lying, with pillows for support at the head and legs and a Denton’s pillow placed under the belly. From a side lying position, the massage therapist has access to the back, hips and glutes which are commonly sore and tense during pregnancy.

Pregnancy Massage assists in remedying many of the common discomforts experienced during pregnancy, such as:

  • muscular discomforts, lower-back pain, upper-back pain, neck pain
  • headaches
  • leg cramps
  • sciatica
  • carpal tunnel syndrome
  • fatigue
  • oedema of the lower extremities
  • sacroiliac and hip joint pain
  • constipation

Ensuring the comfort of mum and baby are the number one priorities when providing a pregnancy treatment. The treatment will only begin when mum and baby feel comfortable on the massage table.

Coordinating your massage treatment with your GP, OB/GYN or midwife appointments ensures that we can provide you with the best treatment relative to you and your baby’s development.

If you would like more information or advice to see if Pregnancy Massage is right for you, contact us or book your next appointment now!

Mind the Bump – What Happens When There Are More Than Two People in The Treatment Room

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Mind the Bump – What Happens When There Are More Than Two People in The Treatment Room

 

It’s no secret that I love what I do. And why wouldn’t I? Every day, I am privileged to support women through pregnancy and into motherhood with massage.

We all know that massage is amazing for the usual aches and pain of life – from spending too much time at your desk, hunched over a computer – to pushing it too hard at the gym on leg day. But massage during pregnancy is a whole other ball game.

Pregnancy is a unique stage of human life and while the muscular discomforts that are experienced are the same, every pregnancy journey is different and affects women is acutely different ways.

One of my mums asked me “What makes pregnancy massage feel so good?” My simple reply was, “Well, I am massaging two of you, so the effect is doubled.”

One of the things that makes pregnancy massage so different is that there are two people on the massage table. And in the case of multiple babies, there will be three or even four people on the table!

One of the greatest privileges I have is massaging a pregnant woman’s abdomen. A lot of women shy away from this. And I get it, the stomach in a sensitive area for most women, especially if there are issues around body image and we tend to store a lot of emotions in this region. But especially in pregnancy, doctors and midwives poke and prod and even complete strangers feel the urge to touch your belly without consent.

In pregnancy massage balance is vital. Back spasms are common in pregnancy and this can be the bodies attempt to balance the body as the center of gravity shifts forward to cope with the weight of baby and postural changes.

The benefits of massaging the abdomen are numerous. Massage supports the abdominal muscles, eases the load on the lumbar spine and can aid in alleviating the abdominal separation. In addition to the physical benefits, massage can enhance the mother-baby connection. During this time, the mother can draw her attention to her abdomen and connect with the movements of her baby.

Quite often during am abdomen massage, I can feel the baby kick, or press again my palm. And I must admit this is a special moment too. It’s moments like this the may me realise that mum is not the only one receiving the benefits of the massage.

The quote “good for mum, good for baby” rings true in the scope of pregnancy massage. Whatever mum is experiencing, baby will experience.  It is important that mum makes time to relax and look after herself.

If you want to learn more about how massage can help you during your pregnancy, please contact Laura on 0407 512 009 or book an appointment now.

 

For more information on the benefits of pregnancy massage, please visit the blog archive.

The 5 Reasons Why Massage Must Be Part of Your Postpartum Recovery

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Early postpartum recovery is a time of healing and adjustment. The recovery period is the 6-week period post-birth however, but the body continues to have metabolic and hormonal changes that can last longer.

I often remind my clients that it has taken them 9 months, or in some cases 10, to allow their baby to develop. A woman’s body changes almost instantly post-birth, and it takes time to return balance to the body, not just physically, but mentally and emotionally as well.

And of course, we must acknowledge the biggest challenge that new mums face – how they can look after themselves when they are trying to keep a little human alive. Keep reading to find out why massage forms a vital part of post-partum recovery.

 

The Benefits Of Postnatal Massage

Massage is important for early postnatal recovery. Massage during the postpartum period can even enable a quicker recovery from pregnancy and childbirth and improve the health and wellbeing of mum. Massage forms a vital part of the journey into motherhood.

Some of the benefits of postpartum massage include:

  • Labour recovery, physical and mental exhaustion
  • Alleviating stress, anxiety and depression
  • Rebalancing postural changes and reducing pain
  • Aiding the repair of scar tissue from surgery due to cesarean birth
  • Providing relief from breastfeeding posture and mammary changes

 

Labour Recovery

Let’s face it, whether you have a quick 1-hour labour, or whether your labour went on for days, there is no denying that it has an impact on your body. From the first stages, to the active pushing and expulsion of the placenta, your body had worked hard to endure these phases. Massage in the postpartum period can help the new mother to alleviate feelings of physical and mental exhaustion. Massage is a wonderful way to reduce pregnancy discomforts hat often linger postnatally. Receiving massage is early postpartum can enhance recovery and reduce pelvic ligament and joint strain and pain.

 

Mental Health of Mum and Dad

Massage at any stage of life can reduce stress hormones and increase feelings of relaxation. Postpartum massage shares these benefits. More than 1 in 7 new mums and up to 1 in 10 new dads experience postnatal depression. Postnatal anxiety is just as common, and many parents experience both anxiety and depression at the same time.

For mums, hormonal changes can be a contributing factor for changes in mental health. While adjusting to new responsibilities and feelings of frustration, stress and overwhelm can impact both parents. Massage can help the new mum and dad alleviate feelings of stress and anxiety.

If you or someone you know is struggling with their mental health postnatally, please contact PANDA’s National Perinatal Anxiety & Depression Helpline on 1300 726 306 or  Lifeline on 13 11 14 or Pregnancy Birth Baby Helpline on 1800 882 436.

 

Postural Rebalance and Reducing Pain

Post-birth, a woman’s posture changes dramatically. Their center of gravity is no longer being thrust forward with the weight of baby. But this does not mean that the body automatically rebalances itself. Massage can assist in realigning and rebalancing postural changes in the glutes, hips and shoulders. Thus, providing relieve form muscular strain and reducing tension headaches, and generalized lower back pain.  Postnatal massage is relaxing and eases muscular strain not only form labour and birth, but also assists in rebalancing the body as it adjusts to new physical demands, such as breastfeeding.

 

Scar Tissue Repair

One of the main focuses of postpartum massage is scar tissue repair and rebalancing the abdominal muscles. After a caesarian birth, some mothers report a loss of feeling and sensation in their abdomen. Postnatal massage focuses on bringing awareness to the abdomen and allowing mum to connect into her body.

Postpartum treatment also works on reducing adhesions surrounding the scar tissue, which can help mum feel freer and reduce abdomen pain. Massage on the caesarian scar tissue can help to heal the deeper layers of the wound and can prevent tissues from sticking together.

If you have had a caesarian, it is recommended to obtain consent and approval from your primary health care professional prior to attending treatment. This ensure that massage is safe, and the journey to healing and rebalancing can begin.

 

Breastfeeding posture

Motherhood brings with it new physical demands. Lifting, carrying and holding a new baby puts strain on the back, while breastfeeding strains the neck, upper back. It can feel like your whole body is a ball of pain and tension.

I often remind my new mums that breastfeeding is a skill that you need to learn, much like how your baby is learning the ways of the world too. Take it easy, take it slow and most of all be kind to yourself. It may take a while to hone this skill. At the end of the day, there is no right way to breast feed. If you choose to do it, or not do it, it doesn’t matter. But your posture is vital whether you are using breast or bottle.

I love this video from What To Expect. It goes through three breastfeeding postures for optimal comfort of mum and baby. What I love most about this video is that mum has supported her feet on a stool and throughout her shoulders are relaxed and she isn’t slouched or hunched over.

Watch It Here

 

Postnatal Massage Recommendations

As with pregnancy massage, postnatal treatment considers the comfort of mum, first and foremost. Prior to treatment, I recommend that mum’s feed or express to increase comfort.

Treatment can be performed side lying, if lying on the stomach causes pain in the abdomen or breasts.

Mum can also bring baby into the treatment if child care is not available. Baby can either be in the pram or on the table with mum if it is suitable.

Appointments can be arranged around feeding and sleep times to make this easier for baby to settle and for mum to relax.

Need an appointment? Book Now!

3 Ways to Beat Pregnancy Pains

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While a time of joy and excitement, pregnancy can also be a time of discomfort, pain and general feelings of exhaustion. Many women experience similar common ailments, such as low back pain and leg cramps. In this blog, I hope to give an overview of these common ailments, why they occur and more importantly, what you can do about it!

 

Posture

During pregnancy, a woman’s center of gravity shifts forward as their baby develops and their belly gets bigger. This causes a woman’s posture to, for want of a better term – “go outta whack”. Shoulders slouch and curve, the neck is pushed forward, bums stick out. In some cases, women enter pregnancy with postural complaints and these issues become exacerbated during pregnancy.

 

The Role of Hormones

Smooth muscles, connective tissue, cartilage joints and ligaments “soften” during pregnancy thanks to the hormones progesterone and relaxin.  This means that the hip, sacroiliac and pubic symphysis joints become less stable. Most women can cope with these changes, but for women with hypermobility (extra-flexibility) may suffer from additional discomfort.

 

Shoulder Pain

Shoulder pain can be the result of changes to posture. Slouchy shoulders cause tightness in the upper back, shoulder, neck and chest. Shoulder tension may also lead to headaches.

 

Shoulder and Neck Stretch

Sitting in a chair, place you left hand under your bottom. Then tilt your head to the right, drawing your right ear down to your right shoulder. Use your right arm to hold the left side of your head above your ear to intensify the stretch. Hold for 30 seconds and repeat on the other side. Click Here For A Visual Guide.

 

Leg Cramps and Pain

In the warmer months, many of my clients complain of leg cramps. Common from the second half of pregnancy, leg cramps can have a sudden onset and often occur at night.  Leg cramps can be eased by gently exercising and stretching the calf prior to going to bed. Painful legs can often be a result of increased weight in the lower half of the body. Extra pressure is placed on the inferior vena cava (the largest vein supplying blood to the lower limbs).

 

Leg Stretch

Place your hands at arm’s length on a wall. With your hips square, place your right foot behind your left. While keeping your right knee straight and your right heel on the floor, bend your left leg slowly. Keep your back straight and hips forward as you hold the stretch for 30 seconds. Repeat on the other side. Click here for a visual guide.

 

Low Back Pain

Low back pain may result from several factors. Women may enter pregnancy with pre-existing low back and gluteal pain. Low back pain can also be cause by tight or strained lower back muscles. The round ligament, one of the eight ligaments that holds the uterus in place, stretches rapidly. This can often cause pain on one side the body, depending on fetal positioning. Low back pain can be alleviated by sleeping in a side-lying position and placing a pillow between the knees and under the tummy.

 

Stretch – Cat Pose

Come on all fours, with your knees hip width apart, and your hands in line with your shoulders. Begin with the spine in a neutral position. Slowly tilt the pelvis under, flattening the lower back. At the same time, tuck your chin to your chest, causing the shoulders to curve and hunch. If wrists become uncomfortable, you may rest on your elbows instead of your hands. Hold the stretch for a few moments and return the spine to a neutral position. Click here for a visual guide.

 

Feel Freer With Massage

Massage is also a great way to manage the common discomforts of pregnancy. From releasing tight shoulders, applying gentle hip join mobilization and alleviating leg cramps. Treatments are personalized to suit you and your unique pain and discomforts.

 

Partner Massage During Labour

DID YOU KNOW – Massage during labour can help the mother to relax, ease her pain and enhance her overall wellbeing.

PLUS – Partner massage helps the two of you to feel more connected as you bring your new baby into the world together.

Supported and Empowered in Labour – Partner Massage training is held monthly. Click here for more information!

 

If you are not sure if massage is appropriate for you during your pregnancy, please contact Laura on 0407 512 009 or book an appointment now.

For more information on the benefits of pregnancy massage, please visit the blog archive.