Why Massage is Important When Starting a New Exercise Program

Any time you start a new workout routine, increase your present workout routine, try a new sport or try new exercise equipment, you will likely suffer from delayed onset muscle soreness (DOMS). This pain and soreness usually occurs within 12-48 hours following your workout and can last a day or two. Incorporating massage as part of your exercise regimen will help alleviate muscle soreness and speed tissue recovery.

What Causes Your Muscles to Get Sore After Exercise?

When you exercise, the muscles go through a lot of stress and strain. This stress on the muscle results in small microscopic tears of the muscle fibers.

These microscopic tears of the muscle fibers lead to inflammation as the body repairs itself. This is natural and should resolve itself in 24 to48 hours. This soreness is telling you that the muscles are adapting to the new stress. These adaptations are making the muscles stronger so that they can perform the exercise easier the next time.

If you experience soreness after your exercise routine, take it easy for the next day or two so that your body can adapt. Also, take note as to how long the soreness lasts. If the soreness lasts more than two days, lessen your workout routine so that you don't injure yourself further. Use less weight or do less repetitions of the exercise. Also, it's good to have a cooling off period as you end your exercise routine.

How Can Massage Help Alleviate Soreness?

Massage helps the muscles adapt to the demands of strenuous activity. According to research, it does so by reducing the production of cytokines, a compound that aids in inflammation. Massage also stimulates mitochondria, the part of the cell that turns glucose into energy that is necessary for all functions and repair.

Pre Exercise Massage

A pre exercise massage is stimulating and vigorous. The purpose of this is to wake up the nervous system and increase blood circulation to the muscles, tendons, and ligaments.

Post Exercise Massage

Massage after a workout improves the recovery process by transporting the by products from the metabolism away from the muscles more effectively. According to research, post exercise massage speeds up recovery time due to increased nutrient distribution and blood flow. Post exercise massage is also a great way to relax both the body and mind after a strenuous workout.

What is the Best Type of Massage for Sore Muscles?

There are number of different massage techniques designed to promote relaxation and alleviate muscle soreness including sports massage, deep tissue massage, Swedish massage and trigger point massage. Also, stretching is a very important component in alleviating DOMS. It has been my observation that people don't stretch enough. Stretching the muscles and fascia (fascia is the connective tissue that surrounds each muscle) helps break the cycle of soreness to muscle spasm to contraction and tightness.

Flexible and supple muscles are important throughout life, especially when beginning a new exercise routine, to prevent pain and injury. Stretching helps keep your muscles flexible. Stretching before your workout will help warm up the muscles and increase your muscle range so they are less likely to tear and cause soreness. Incorporating a stretch routine in combination with massage therapy will help your muscles remain supple and flexible. Be sure to consult with your personal trainer about the proper way to stretch to prevent injury.

Sports Massage

During a sports massage, your therapist will incorporate a series of vigorous kneading techniques designed to increase circulation and support tissue repair and will often incorporate stretching into the massage routine.

Deep Tissue Massage

Deep tissue massage targets the deeper layers of muscle tissue where soreness begins. This massage not only helps relieve pain, but can also help you feel more relaxed because it increases serotonin. Serotonin is the "feel good" chemical released by the brain.

Trigger Point Massage

Trigger point massage targets specific areas of the body where there is pain, instead of focusing on entire muscle groups. This is a great massage for muscle injuries, however, you may experience some soreness the next day.

Swedish Massage

This is a less vigorous massage that incorporates a series of circular techniques and gentle strokes to alleviate soreness and promote relaxation.

How Often Should I Get a Massage?

Massage therapy is similar to a fitness program. Consistent massage therapy can provide positive results. Your massage therapist will assess your needs and develop a massage program that is best for you.

Yours in Good Health,
Eugene Wood
Certified Massage Therapist
NYC-Massage.com

How Regular Massage Helps Improve Mental Health

Most people know that a good massage feels good but what most people miss is that the right massage will help your mental health, too. When you become stressed, it creates anxiety. Anxiety then causes a rash of other issues from tight muscles to grinding your teeth, which causes TMJ, which can also cause tinnitus; another ailment that massage can help. All of this pain can also add to your anxiety or depression, so when you get a massage to help your muscles, you are also helping your mental health.

There are many factors in everyday life that can cause anxiety; money, family and health issues just to name a few. Anxiety is not something to be ashamed of. In fact, most of us suffer from it to some extent; some people just experience a higher level at times.

What happens is that anxiety causes the body to tighten up which then creates physical pain which will lead to more anxiety. It is a vicious circle that must be broken for the patient to feel relief, both physically and emotionally. During your first massage, your therapist will determine the points of your body causing your anxiety. They will then work through those areas to focus on your problem areas.

Your massage therapist is specially trained to find areas causing your anxiety. Not only do they offer relief for tight muscles, they also know how to use various pressure points to relieve stress and anxiety. This creates an overall total body massage, relieving pain in your body and your mind. This is one way of finding relief from your anxiety without medication.

Depression is another mental health ailment that massage therapy can help. Many times when you become depressed, you just need to relax for a while. Simply close your eyes and focus on the healing power of the massage and nothing else. Typically, those suffering from depression do not believe that this technique works until they try it. Once you try it, you may instantly feel the results and those around you will find a happier, healthier you. Again, massage therapy can help your depression either instead of or with medications your doctor feels are necessary.

There are many factors that can cause depression, from a traumatic experience to the death of a loved one or even the loss of a job. While massage will not bring a loved one back or find you a new job, it will allow you to free your mind of any negative thoughts. Sometimes, when your mind becomes clear, you can think about your circumstances, come up with a game plan and execute that game plan to fix or ease what has caused your depression.

Even surgical facilities are beginning to use massage therapy for their patients. Anxiety is very common in patients about to undergo a surgical procedure, no matter how routine. Many facilities nationwide are using these services to offer patients a 15 minute massage to help ease their fears and anxiety about their upcoming procedure. This has been proven to reduce anxiety going into surgery, which also reduces the risk for complications such as hemorrhage or stroke. This is a simple, effective and inexpensive way to ease the anxiety level of surgical patients.

Massage therapy has been proven to help your mental health. It allows you to free your mind of your negative thoughts while relieving the pain that can add to anxiety. This is one way that many people are finding relief without the use of medications.

While you should always talk to a doctor about medications to help ease your mental afflictions, you should also discuss with him/her about incorporating massage therapy in your treatment. You should return for more than one massage since most depression and anxiety issues cannot be cured in just one treatment. This is one type of therapy where, if you continue it regularly, you will continue to feel relief.

Yours in Good Health,
Eugene Wood
Certified Massage Therapist
NYC-Massage.com

A Healthier Thanksgiving

Turkey, stuffing, candied yams, cranberry sauce and pumpkin and sweet potato pie are the usual must-haves for a traditional Thanksgiving feast, but it wasn't always this way. The first Thanksgiving feasts actually consisted of healthier fare such as a variety of lean meats, fresh vegetables, fresh fruits and breads and porridge made from corn.

What Was on The First Thanksgiving Feast Menu?

According to the only surviving documents referencing the harvest celebration by the Pilgrims and Wampanoag at Plymouth Rock in 1621, waterfowl, deer, wild turkeys, venison and Indian corn were amongst the staples for the three day Thanksgiving celebration.

Archeologist's remains along with studies cookbooks, garden descriptions, a living history museum in Plymouth, Massachusetts and a foodways culinary at Plimouth Plantation further conclude that during 17th century feasts, though wild turkey was on the menu, goose or duck may have been the centerpiece of choice. Swan, passenger pigeons and even different varieties of shellfish such as lobsters, mussels, clams and eels may have been served as well. Breads made from corn were likely also part of the meal, but it is uncertain as to how it was used.

How Were Earlier Thanksgiving Meals Prepared?

Earlier findings suggest that small birds may have been pit-roasted, while their larger cousins may have been boiled, then roasted to finish it off. The remains were most likely thrown in a pot and used to make a broth thickened with grain for pottage the next day. Earlier findings also suggest that birds were most likely stuffed with onions, herbs, and shelled chestnuts.

Culinary findings conclude that Plymouth forests were rampant with chestnuts, beech nuts and walnuts which made their way into many earlier recipes. Turnips, squash, pumpkin, carrots, onions and garlic were also grown and could have easily made their way into earlier feasts. Multicolored Indian corn was a staple in earlier diets as were beans, which very well could have played a part in earlier Thanksgiving feasts as well.

Butter and flour were void from earlier cuisines, which means pastries and pies were absent from earlier Thanksgiving menus. White potatoes and sweet potatoes had not made their way into North America during this time, so it's safe to figure they were not a part of earlier diets as well. Cranberries were another staple missing from earlier Thanksgiving feasts, because it wasn't until 50 years later that cranberry sauce was invented by the English.

Today's Thanksgiving Cuisine

Today's Thanksgiving cuisine can be traced all the way back to the 19th century, during which time Boston clergyman declared the feast the first Thanksgiving. By the 1850's Thanksgiving had become a popular celebration amongst most territories and states.

The popular trendsetter for running a household during that time, Sarah Joseph Hale, became the leading voice in celebrating Thanksgiving as an annual holiday. In 1827, she pitched her idea to 13 presidents, as a way to unite the country during the civil war. In 1863, President Lincoln made Thanksgiving a national holiday.

The editor of the popular women's magazine, Godey's Lady Book, she began printing Thanksgiving recipes and menus in the magazine. She also went on to publish a number of cookbooks, planting the idea in women that preparing a Thanksgiving feast is something they should really want to do. Many of the traditional items that we see in traditional Thanksgiving feasts today were found in her menus including roast turkey, sage dressing and mashed potato dishes.

Transforming Your Thanksgiving into A Healthier Thanksgiving

The theme that seems most apparent with earlier feasts is that they were absent of heavy creams, butter, starchy potatoes and the high fat, high-calorie sweet pastries and pies of today's Thanksgiving feasts. According to historians, earlier Thanksgiving feasts were centered around an abundance of lean meats, fresh vegetables and fresh fruits which made for a healthier meal. Today, these same foods can be incorporated into your own Thanksgiving feast for a healthier take on your celebration.

For a healthier take on your Thanksgiving feast, try serving a variety of lean meats boiled then roasted, instead of basting them in high fat juices. Instead of bread based stuffing, try using a simple concoction of onions, herbs and nuts for extra flavor, and opt for broth in place of gravy. Replace starchy potatoes and high-fat candied yams with roasted squash, pumpkin and corn, while fresh, sweet fruits can be served in the place of high-calorie, sugary pies.

Thanksgiving began with natives and newcomers as a three day feast with plenty of food, storytelling, prayer, and as a fun way to celebrate friendship, togetherness and thanksgiving in harmony. So, why not take the natives gesture and celebrate your Thanksgiving with a healthy feast?

Yours in Good Health,
Eugene Wood
NYC Massage Therapist
NYC-Massage.com

Fall Foods to Add to Your Healthy Diet

Fall is a great time to visit your local farmer's market. During this time, you can find an abundance of healthy root vegetables just ripe for roasting or making hearty dishes like vegetable chili, and exotic fall fruits just perfect for fresh cobblers, pies, breads and cookies.

Six fun fall foods to consider adding to your diet this fall include sweet potatoes, parsnips, winter squash, turnip greens, apples and dates.

Sweet Potatoes

Sweet Potatoes are packed full of rich nutrients like vitamin A-which is important for healthy skin, good vision and a strong immune system, iron, fiber and anti inflammatory properties. And, you don't have to wait for Thanksgiving to enjoy them, simply boil them, mash them or roast them sprinkled with cinnamon for a sweet, vitamin packed side dish to your meal.

Parsnips

Parsnips resemble carrots except they are white and have a distinctive nutty, slightly sweet flavor. They are a great source of potassium and dietary fiber-which is good for lowering cholesterol and preventing colon cancer. Add them to rice for a sweet kick or roast them with sweet potatoes for an exotic fall treat.

Winter Squash

Winter Squash is the official vegetable of the fall. They differ from summer squash in that they tend to have a buttery, sweet flavor. There are a number of different winter squash to choose from including acorn squash, buttercup squash, butternut squash and spaghetti squash. Squash is a great source of vitamin A and omega 3 fatty acids, with butternut squash being the most nutritious.

For a celebratory taste of fall, roast winter squash with ginger and cinnamon or mix it with pasta for a sweet hint. The stringy yellow pulp of the Spaghetti squash can be used as a nutritious substitute for pasta.

Turnip Greens

Turnip Greens are the dark, green leaf of the turnip vegetable. It is packed full of folate, vitamin C, vitamin A, vitamin K and dietary fiber. Try turnip greens sauteed with garlic, shallots, olive oil and butter for a cozy fall treat.

Apples

Fall is not complete without the sweet aroma of fresh apples in the air. Apples are packed full of antioxidants, vitamin C, and both soluble and insoluble fiber-leave the skin on to reap the full benefits. They range in variety from sour Granny Smith Apples to sweet, Red Delicious apples to crisp, mild Fuji apples. Enjoy them alone, in warm cider or in recipes such as grandma's country apple pie.

Dates

Dates are a sweet Mediterranean fruit that resembles the flavor of dried figs. They are high in fiber, low in fat and a good source of potassium. Use them in preserves, stews, oatmeal cookies or serve them on a snack tray along with nuts and cream cheese.

Choose Organic Fall Foods

You should purchase organic foods whenever possible. These foods are free of toxic chemicals and contain a higher nutrient content than traditionally grown produce.

Other benefits of organic foods include:

• Avoid Chemicals- Buying organic foods helps you avoid toxic chemicals commonly associated with commercially grown foods.

• Avoid GMO- When you buy organic, you ensure you are purchasing real foods that are free of genetic modification.

• Enjoy Better Taste- Healthy soil produces strong, well nourished plants for more nutrition and better tasting foods.

• Reduce Health Risks- Pesticides have been linked to cancer and other diseases. When used to treat commercial crops, they can seep into our water, soil and air and contaminate our environment. Organic foods are free of pesticides, which helps encourage a healthy environment.

• Encourages a Healthy Eco System- Organic farming works in harmony with nature. Crop rotation, healthy soil and the absence of chemical substances helps keep our Eco system healthy, so bird, insects and other wildlife are not compromised.

Yours in Good Health,
Eugene Wood
NYC Massage Therapist
NYC-Massage.com

Benefits of Post Natal Massage

It is widely known that women benefit from massage during pregnancy. Massage after pregnancy (known as post natal massage or postpartum massage) can also offer many benefits and can be equally important to a new mother's health and wellness.

Post natal massage offers relief from stress and pain, depression, as well as helping with hormone and neurochemical regulation, decreasing swelling, and improving comfort while breastfeeding. It may even help women get back their pre-pregnancy bodies more quickly.

Stress Relief and Relaxation

A quality massage relaxes muscles and improves circulation. In addition, the relaxation that massages offer helps the body release serotonin and dopamine, which are stress relief hormones. Not only does this relieve physical tension, but also the mental and emotional stress too. This is why massage can also help with postpartum depression, which is experienced by 10% to 15% of women.

Relieving Pain

Many women experience residual aches and pains following pregnancy and delivery. Just carrying a new baby can also lead to back pain and sore shoulders. If you are breastfeeding you need to steer clear of pain medication, and massage is an excellent alternative. Most doctors now recommend breastfeeding for at least the first twelve months. Getting some babies to breastfeed can be difficult and when first beginning to breastfeed it can actually be very painful and uncomfortable.

Post natal massage can help to ease the pain and increase milk production because it relaxes the chest muscles and opens up the shoulders. New studies have indicated that post natal massage also decreases the amount of sodium in breast milk, which increases the success of newborn suckling. It decreases the amount of time that it takes for a new mother and baby to get used to breastfeeding.

Promoting Hormone and Neurochemical Balance

Pregnancy causes dramatic hormone changes in a woman's body. Estrogen as well as progesterone levels rise substantially then decrease after delivery. During the postpartum phase the breastfeeding-related hormones, oxytocin and prolactin, rise. Cortisol, a stress hormone, also tends to fluctuate. All of these hormone changes have physical and emotional results, which are then coupled with the challenges of a new baby. Massage has been proven to lower cortisol levels as well as naturally regulate the neurochemicals, dopamine and serotonin, which can help with both anxiety and depression.

Combat Swelling

Along with hormones seeking balance after pregnancy the fluids in a woman's body also need to find balance. During pregnancy, your bodily fluids actually increase in volume by as much as 50%. As the body is returning to its pre-pregnancy fluid levels, it often leads to circulation issues and swelling of the hands and feet, which can cause discomfort. Massage stimulates proper circulation and helps with lymphatic drainage to get the fluids where they need to go.

Improved Sleep

Pregnancy and delivery take a toll on the body. Labor is exhausting and it is often followed by around-the-clock childcare during the first weeks of your new baby's life. Many women report feeling fatigued, but have a hard time falling to sleep, when sleep is available. It is common to fall asleep during a massage and regular post natal massage helps to improve your sleep at home, allowing you to fall asleep more quickly and feel more rested.

Yours in Good Health,
Eugene Wood
Licensed NYC Massage Therapist
NYC-Massage.com

Is Stress Making You Feel Sick?

Between disciplining the children, deadlines at work and the ups and downs of everyday life it seems everybody suffers from some degree of stress. While it is true that stress, to an extent, can actually be good for you, continuously dealing with substantial amounts of stress can leave you fatigued, irritable, and just downright sick.

Stress is the chemical reaction that occurs in your body, also known as the "fight or flight" response, when you are faced with a harmful situation. Since each individual person reacts to stress differently, the effects of stress on the mind and body can vary significantly. If you've been suffering from some type of ailment and you just can't seem to put your finger on the cause, stress might be the culprit.

Common Symptoms of Stress

• Emotional Symptoms: The emotional symptoms of stress can be quite devastating. Common symptoms include frustration and moodiness, depression, feeling overwhelmed, avoiding others and having a difficult time relaxing.

• Cognitive Symptoms: Cognitive issues that are commonly experienced during high levels of stress include confusion, poor judgment, inability to focus, racing thoughts, forgetfulness and disorganized thoughts.

• Behavioral Symptoms: Changes in eating patterns, aggressiveness, procrastination, new or increased drug or alcohol usage and the exhibition of nervous behaviors like pacing or nail biting are all behavioral symptoms of stress.

• Physical Symptoms: Stress affects the body in many ways. Symptoms include recurrent headaches, nausea, fatigue, insomnia, changes in sexual desires or performance, rapid heartbeat or chest pain and even allergies, frequent colds or infections.

Effects of Chronic Stress on the Body

Although stress here and there, and to some degree is nothing to be immediately concerned with, suffering from chronic stress or extensive amounts of stress can be detrimental to your health. Serious health problems that are commonly caused by chronic or extensive amounts of stress include:

• Mental health issues, including the development of personality disorders, anxiety and depression
• Eating disorders, including anorexia or obesity
• Cardiovascular disorders such as high blood pressure, heart attack or stroke
• Sexual dysfunction or loss of sexual desire
• Gastrointestinal disorders
• Permanent hair loss
• A variety of skin disorders, including psoriasis, severe acne or eczema

Great Ways to Relieve Stress

If you believe that you are suffering from harmful stress levels, there are a number of things you can do to prevent stress overload and significantly reduce your symptoms.

• Develop a support network: Whether you prefer joining a support group or simply talking with a friend, having a strong support network cannot only reduce the symptoms of stress, but it can reduce your vulnerability to stress as well.

• Reevaluate your outlook: Having a positive outlook can significantly change your reaction to stressful situations. You don't need to view the glass half full, per say, but at least tell yourself that you have something left to drink.

• Listen to music: Listening to relaxing music not only has a positive effect on the mind, but it can actually lower certain hormones that are related to stress.

• Eat right: Foods with high levels of omega-3 fatty acids have been shown to reduce the symptoms of stress significantly. Additionally, a well-nourished body is better prepared to cope with stress.

• Exercise regularly: Physical activity, even in small amounts, can actually release endorphins in the brain that can improve your mood and relieve the symptoms of stress almost immediately.

• Try mindfulness: Experiment with activities like yoga, tai chi or even simple meditation to reduce the symptoms of stress.

• Get plenty of sleep: Restful sleep can play a key role in how well you deal with stress. The lack of sleep can leave you irritable, thinking irrationally and emotionally drained.

Therapeutic massage has a long and proven history of helping people overcome stress and improve their overall health and well-being.

Yours in Good Health,
Eugene Wood
Licensed NYC Massage Therapist
NYC-Massage.com

How Therapeutic Massage Relieves Chronic Pain

All modalities of massage are therapeutic: whether to relieve stress and relax the muscles, as in a Swedish massage, or to increase the range of motion in a joint of an athlete, as in a neuromuscular massage. All massage techniques use hand (and sometimes foot, as in Thai massage) techniques, from light stroking to hard pressure; all for one purpose, to alleviate the symptoms of pain perceived by the client.

For quite some time, therapeutic massage faded into the background because of all the pain relievers available. However, therapeutic massage is gaining respect from the medical community, which is why many are now returning to this more holistic treatment.

Therapeutic massage offers a sense of empowerment and care that has proven helpful in reducing stress, improving the immune system, encouraging relaxation, improving posture, enhancing rehabilitation from injury or surgery, and much more. However, because therapeutic massage focuses on the entire system of soft tissues, one of its main purposes is for alleviating chronic pain.

What is Chronic Pain?

Many people suffer from chronic pain. This is considered an ongoing pain, ranging from mild to excruciating that normally lasts more than six months. Chronic pain can be described by a burning, shooting, or aching sensation, which is accompanied by discomfort, tightening, or soreness. Burning and shooting pain indicates that a nerve is involved. Dull or aching pain is usually associated with muscle pain. The tightening or soreness may indicate that there is a trigger point involved.

It can be caused by numerous factors. It can originate from a trauma due to injury, such as a car accident or injury in sports. However, there are people who suffer from chronic pain without evidence of any past injury. This can be brought on by many factors, such as the degeneration of the body, poor posture, not following proper body mechanics, and even excess weight can cause chronic pain.

You must also take into account the emotional aspect that accompanies chronic pain. The body's natural painkillers (endorphins) can be compromised when the patient experiences depression, anxiety, or fatigue brought about by their pain. The body's ability to defend can be suppressed by a low immune system and unrelenting pain. This is where therapeutic massage comes in. It can ease pain in many ways.

Therapeutic Massage and Chronic Pain

Therapeutic massage is a non-invasive solution that can alleviate, and sometimes prevent, symptoms of chronic pain. It provides physical and mental relief in various ways.

Massage improves circulation by increasing blood and lymph flow. Poor blood and lymph circulation cannot supply damaged and sore muscles the oxygen they need in order to recuperate, making pain worsen or last longer.

Massage triggers the brain to produce oxytocin hormones. These are the same hormones that serve as a chemical messenger that relaxes the muscles. It also has a positive effect on emotions that promote the feeling of relaxation, contentment, and comfort.

Massage also has the capability to change how the brain senses pain. It blocks pain pathways by triggering the brain to produce Endorphins and Enkephalins. Both are opiate-like substances that mediate pain and provide a sense of relief. Furthermore, these neurotransmitters can produce feeling of euphoria lasting to 24 to 48 hours, and studies even show that it can provide longer relief when higher doses are received.

Furthermore, massage can improve range of motion, something that can be difficult to deal with if you have chronic pain. By kneading the muscles, tissues, ligaments, and joints, the body's blood flow and fluidity are improved. It also elongates muscles, making them more flexible, and less prone to injury and recurring soreness.

Studies also show that 45 minutes of therapeutic massage can increase the number of white blood cells that play a big role not only in defending the body against viruses and bacteria, but also in its ability to fight infection from complications of sore body parts. Massage can decrease levels of cortisol or stress hormones, improving the body's ability for faster immune response.

Lastly, therapeutic massage boosts rehabilitation after any chronic pain. The pressure placed on the affected area improves blood flow, eliminates stiffness, and breaks down adhesions allowing for faster healing and lesser tendencies of inflammation. Massages also enable the body to restore its proper movement, whether it be gradually or immediately after a few sessions.

The healing power of therapeutic massage through a well-placed hand can help alleviate numerous conditions, including chronic pain. Therapeutic massage proves to decrease muscle tension, calm the nervous system, improve circulation, and boost rehabilitation.

Yours in Good Health,
Eugene Wood
Licensed NYC Massage Therapist
NYC-Massage.com

Moving With Chronic Pain or Injury

We've all been there… a few months after a bad sports injury and your doctor or physical therapist (PT) has given you the green light to pick up your sport again. Excited but cautious, you take your first swing, jog your first lap, or get back onto your bike to discover one of a few things:

• You're surprisingly out of shape.
• What once came gracefully and effortlessly is now arduous.
• Your motion is guarded.

These are all natural responses of the body when getting back into sport post-injury. After all, you have been "out of the game" for some time. Every athlete knows that it takes a while to build back strength, flexibility, and full range of motion. It takes slightly longer to get back to that blissful feeling of free movement while practicing your favorite sport.

But sometimes post-injury habits stick around. Sometimes, you find that the muscles around your injury site will simply not relax. You're guarded. Or that you just can't get back into your natural stride. You're compensating. Or that your range of motion is not the same as it used to be. You're stiff.

What we all recognize as the body's natural instinct to protect itself can go on too long and be counteractive to your athletic health. This post-injury guarding and compensation (which is actually determined by the mind) prevents you from moving freely. It keeps you from being your strongest and most agile. And it's not always healthy.

It's important to know the difference between healthy guarding and compensation - which is your body's way of telling you your injury is not fully healed or ready for sport - verses unhealthy guarding and compensation - a pattern of movement that can develop during recovery and stick around long after it's needed.

Here's a basic breakdown of what's happening to your muscles after an injury:

1. Muscles can contract involuntarily after an injury.
2. These contracted muscles are overtired, which creates soreness.
3. This soreness causes pain, which makes us contract nearby muscles in the body.
4. The pain then spreads to those areas.

You can see how the above process can lead to a cycle of pain. Of course, our bodies naturally use this cycle to tell us that something is wrong: We are injured! Stop using us! You need to rest and recover! But when this process goes on after recovery it can be counter-productive and detrimental to your body.

If you have been injured and are noticing the above problems during your progression back to sport it's important to share your observations with your PT or doctor. They will be in the best position to determine whether you're jumping back into sport too quickly or whether your injury needs more attention. They may also observe that your guarding behavior has become an unnecessary pattern and may work with you to regain your body's more natural movement.

One of the best ways to help your body find its full range of motion and natural, unrestricted movement is through massage. Sometimes, all it takes is gentle guidance to let your muscles know that they are safe to relax.

Being careful to work at a safe distance and pressure from the injury site, I will use the most appropriate sports massage approach to help the muscles let go, decompress, and open up passage ways to the injured site for healing to continue.

The injuries that often create guarded and restrictive movement include sprains, strains and stress injuries. I also work with clients who are recovering from surgeries, such as knee replacements, back operations or arthroscopic hip surgery. I make sure that the client has received the clear from his doctor to begin massage therapy, which when applied at the appropriate time can be integral to the client's full recovery.

Often the body needs guidance from someone else to slowly learn to "let go" of post-injury habits. Massage therapy can be one of the best places to start.

Don't forget that "The issues are in the tissues."

Yours in Good Health,
Eugene Wood
Licensed Massage Therapist
NYC-Massage.com

10 Herbal Teas to Add to Your Diet

You're smitten by coffee, accepting it as part of your daily habit, but the active compounds of coffee, especially caffeine, can keep you awake all night long. Here are 10 popular herbal teas, brews to gradually help reduce your coffee habit.

1. Chamomile Tea

A tea favored by many for its ability to induce relaxation, Chamomile tea has an active ingredient, an amino acid known as L-theanine, which sedates the body. Drinking the tea in the evening can prevent insomnia and relieve muscle spasms caused by the stresses of a hard day.

2. Green Tea

Green Tea is thought to reduce the risks of heart disease and cancer, green tea also acts as an agent of calm. The brew releases health enhancing antioxidants that inhibit cell damage. Other properties of green tea are its beneficial chemical factors, compounds that reduce bad cholesterol, optimizing metabolic action.

3. Peppermint Tea

You can imagine peppermint flavor adding zest to your diet and energy to your metabolism. Peppermint tea is indeed delicious, but it has practical applications as well. A daily intake of this tea assists in combating stress and in diluting the harmful toxins produced when the body is anxious. The aroma of peppermint climbs the sinus passages and eases congestion.

4. Lavender Tea

Yet another combatant against the stimulating effects of coffee, lavender has the potency to relax and sedate. It's used as an aid for relaxation in spas around the world, and, when infused in a cup of herbal tea, it permeates the brain, reducing anxiety that much faster.

5. Ginger Tea

This homely kitchen ingredient makes a delicious herbal tea, but few people know of the powers of the herb for healing and protecting against disease. The Chinese use ginger in many teas and a great deal of their cuisine, for taste and as a cure for ailments. Ginger tea has a rich, distinctive flavor and the power to strengthen the immunity system, reducing inflammation and increasing circulation.

6. Cinnamon Tea

Sweet and aromatic, this tea made with a healthy infusion of cinnamon travels smoothly down the throat to reduce soreness caused by inflammation. Increase its efficacy by adding a healthy dollop of honey. Additionally, cinnamon tea reduces health-risks posed by high cholesterol and is thought to improve circulation.

7. Lemongrass Tea

This healthy tea has the zesty taste of lemon and comes loaded with potent healing properties. The drink aids in relaxation, promotes a sense of well-being, and is commonly mixed with other herbal teas such as ginger and peppermint to create a tasty, robust drink that refreshes while healing.

8. Blackberry Tea

Berries are rich in powerful antioxidants, chemical components that remove harmful elements from the body while repairing damaged cells. Blackberry tea possesses plenty of these health-promoting agents, creating a tangy, fruity drink that's dark of hue and full of natural supplements for the drinker to soak up.

9. Clove Tea

A tea that benefits from a taste familiar to herbalists across the globe, clove aids in digestion and in balancing the energy of the body, restoring minerals and supplements that have been leached by coffee. The taste is instantly familiar to anyone that cooks with clove, while the potent properties of the tea aids in fighting bacterial infections.

10. Hawthorn Berry Tea

Slightly bitter to the taste but immensely satisfying with a spoonful of honey, hawthorn berries promote cardiovascular health, aid in reducing frustrating periods of insomnia, and relieve water retention.

All of these fine examples of herbal teas are pleasing substitutes for coffee. More than that, they act as superb detox drinks when dieting, and blood dilation agents to increase circulation

Yours in Good Health,
Eugene Wood
Licensed Massage Therapist
NYC Massage

8 Great Healthy Lifestyle Tips To Consider This Spring

The winter of 2013-2014 has been an extra challenging one for New Yorkers, as well as most residents of the East Coast. From New England to Florida, arctic air brought bitterly cold temperatures, lots of snow and widespread power outages to millions of people. Naturally, after enduring several months of this, everyone is eagerly looking for the first signs of spring.

For many people, the appearance of the first robin, colorful snow crocus, or other tiny green shoots poking their heads through the soil, indicates that spring is near. It is the perfect time to start or renew steps to living a healthier lifestyle. Here are eight great ideas for easy changes that people can start, which will make them stronger, healthier and happier for the nicer weather ahead.

1. Make it a habit to take the stairs instead of an elevator whenever possible. It is okay to begin slowly, and gently increase your lung capacity as you get your heart pumping for a beneficial cardiovascular workout. Research shows that individuals who use stairways live longer and enjoy the following benefits:

• Lower body fat
• Lower blood pressure
• LDL cholesterol decline
• Improved lung capacity

2. Limit the amount of caffeine you consume in drinks like coffee, colas and energy drinks. Too much caffeine, which varies in amount for each person, can produce negative side effects like insomnia, anxiety, irritability and a racing heart. Start out by replacing one caffeinated drink per day with a healthy drink such as green tea, which is full of immunity system strengtheners called antioxidants. Then, gradually increase the number of substituted drinks until you have fully converted to beneficial beverages, including water.

3. Lower the amount of red meat that you consume each week, and replace it with fish and whole foods that are plant-based. Research by nutritionists show vegetarian and vegan diets can reverse heart disease and possibly stop or reverse early stage prostate cancer. Other studies show that plant-based diets slow the effects of aging on the human body.

4. Visit your doctor for a complete physical. Many health problems are easier to fix when caught early. Additionally, you will find out how much exercise is right for you to begin a daily regimen. Starting out with overly strenuous activities can actually be harmful. Enjoyable daily walks in the spring are terrific for breathing fresh air and soaking up some sunshine, and it is a great way to exercise.

5. Try yoga. Simple beginner's yoga can decrease stress and improve your body's flexibility, strength and stamina. Moreover, simply arising 15 minutes earlier each morning to practice yoga can add much to your mental well-being.

6. Start a new hobby that helps you fully appreciate springtime outdoors. Photography, whether you take a class or just create a photo collage of the signs of spring, is a wonderful way to renew your perception of nature and recognize the best things in life.

7. Volunteer with an outdoor program such as urban tree planters, litter pick up patrols or check your local humane society for volunteer dog walking programs. You can gain physical, emotional and spiritual benefits from volunteering in your local community.

8. Join a local hobby group for outdoors recreation such as kayaking. This is a wonderful way to make new friends as you improve your health. Many other groups exist for any level of time, cost and commitment you care to assume. Additionally, check out local day-tour groups that explore your state for a variety of enriching adventures.

Spring is a very exciting time of year. It promises new beginnings, warmer weather and hope for many exciting adventures. Healthy activities can fill an individual's weekends and evenings, as they make it a point to combine daily tasks with enjoyable routines.


Yours in Good Health,
Eugene Wood
Licensed Massage Therapist
NYC-Massage.com

How Regular Massage Improves High Blood Pressure

Many people suffer from high blood pressure and don't even realize it. Unlike low blood pressure, there are virtually no symptoms. Unless a person is going in for regular blood pressure checks, they have no idea whether it is high or not - and this is how it has earned the nickname Silent Killer.

Anyone and everyone can suffer from high blood pressure. Men and women, and even children can suffer from it, which means that it's not limited to one particular group.

Lower the Stress Levels Through Massage

One of the main reasons that people have high blood pressure is because of stress. Salivary and urinary cortisol stress levels can increase and this leads to the higher blood pressure. Massage has been a proven way to reduce the cortisol stress levels. A massage therapist can get into the muscles and other tissues to help relieve built up tension and ensure that the hormone levels balance out. The diastolic and systolic blood pressure will then start to decrease.

Through massage, it's possible to lower depression, anxiety and even hostility. This will help to keep a person calmer and the blood pressure will drop naturally without the use of any medication.

There have been long-term studies conducted. Those who were getting massages on a regular basis were able to lower the pressure without any pills. Those that did not get massages were regularly increasing their pressure and needed medication to manage it.

Massage increases venous blood flow and circulation once again which also keeps stress hormones flowing and thus balanced. In some part of the world, this is known as releasing the chi or the life force when there are blocks inside the body.

The Benefits of Massage

There are many benefits to massage when it comes to lowering high blood pressure. It will help to lower depression and anxiety. It can also keep the stress hormone levels under control, which will keep the cortisol in check. Cortisol is one of the key hormones associated with belly fat as well. 

When there are lower blood pressure numbers, it lowers a person's risks of having a heart attack, stroke or kidney failure. This can lead to an overall healthier body, reduce the need to take medication, and add years to a person's life.

The Type of Massage That Helps

An Ayurvedic massage is a form of massage that helps to improve the circulation and relax the body. It involves massaging both the head and the body in order to get the blood flowing to all areas. This can also be used as a way to cleanse the body from harmful toxins. As this kind of massage takes place, a person can literally feel everything beginning to improve.

Over time, the body can get stressed over little things. As the stress continues, the body continues to deal with it - and this tightens up muscles, increases the level of stress hormones and blood pressure. Regular massage treatments prevent this from happening - and the key to this is regular treatments.

An Ayurvedic massage originated in India and through today, it is done on a weekly basis in many households as a way of ensuring the body is able to deal positively with stress. Since the massage helps with circulation and releasing tension, a person never has to deal with weeks upon weeks of stress being added to the body. Toxins are removed on a regular basis and this helps to keep the body in a healthy state.

A Swedish massage therapist can provide a regular massage routine for a person. Every massage begins with talking about the body and what's going on within a person's life. This gives the therapist an idea of where to concentrate in order to massage the necessary parts of the body and get the circulation flowing again.

It is a good idea for everyone to get their blood pressure checked. If it is high, it can be helpful to schedule a massage to see how it can help. When massage is incorporated into a person's workweek, stress can be combated in an effective manner so that it doesn't have a chance to take down the body and cause high blood pressure.

There have been countless studies to show that high blood pressure can be lowered through the use of regular massage. Making an appointment with a local Swedish massage therapist can potentially save a person from ever having to go on to blood pressure medication - which can also cause an array of unwanted side effects.

Eugene Wood, LMT
Wantagh Massage Therapist

Communication is Key

Massage therapy is as much about verbal communication as it is about physical communication. Yet few people realize how essential verbal communication is. Open dialog between the client and therapist can make all the difference in a session.

Every time I meet a new client I spend at least five to 10 minutes discussing the reason they have come to see me, the character and onset of their pain, their background - whether they are an athlete or work long hours at the office - what kind of medicine or treatment they have tried, and other questions to help me assess each patient's individual needs. This is known as the H. O. P. S. assessment, where H stands for history, O stands for observation, P stands for palpation, and S stands for special tests (if needed). S can also stand for strength (of a muscle) or sensation (pins and needles)

This process is key to understanding the client's pain, stress or illness, which then unlocks the answer to relief. It goes beyond having the client simply fill out the intake form (although every client must do this) and getting to know the individual's unique symptoms, history and concerns.

This communication process depends on the therapist as much as the client. A good certified massage therapist knows what questions to ask, and how to spot questions that could lead to answers.

Although every person who walks into my clinic is different, there are several questions that I always make sure to ask:

• Where is the pain?
• What kind of pain? (muscular ache vs. nerve pain, dull vs. tingling etc.)
• On a scale of 1 (least) to 10 (worst) what is your level of pain?
• What makes the pain worse?
• What makes the pain better?

I also ask my clients whether this is the first time they've ever had a massage. Some people coming in have no idea what to expect. Others have done only "spa" massages or a basic neck massage at the airport. It's important to know where each client is coming from and encourage them to ask questions to let them know how the session will proceed.

Depending on what the client wants - whether it's Swedish Massage or Trigger Point Therapy -- the therapist's questions will vary. But the therapist should always be asking.

Once the massage has begun, some people prefer silence. There's nothing wrong with that, especially if you're here purely for relaxation. But if you've come in for a specific problem -- say a pulled neck muscle or arthritic hips -- it's very important to communicate with your therapist, letting him know what areas hurt, if too much or too little pressure is being applied, and how the session is going.

The massage therapist should also communicate occasionally by checking in with you to see how you're feeling, Is the pain is subsiding or which areas they should focus on. After all, communication is a two-way street.

As I've discussed before, there is an intimate connection between the mind and the body. Often what is on one's mind speaks directly through the body. And this is why it's so important to share - because sometimes we ourselves don't know what the source of the problem is until we start communicating with it.

I can't tell you how many times I've had a client come in with neck pain, only to realize that the source of the pain is in her lower back. Or someone who comes in feeling "stressed to the max" and all it takes is a little bit of CranioSacral Massage to get the central nervous system calm again.

The body can be a mystery, and unlocking that mystery requires open communication. Once I know where your pain is and the nature of it, I can often map out the source with my hands, which leads to relief and healing. This process is almost guaranteed when the client is open and communicative.

I understand that open communication depends on trust. That is why I put time and thoughtful consideration into getting to know each of my clients. The more comfortable a client is with my approach, technique, and personality, the easier it is to communicate the nuances of his symptoms or open up about emotional stresses that may be the answer to his pain. Once I have the clues, I can find the answers.

In the end, open communication is a win-win situation that results in the clients learning more about themselves, their pain and the body's potential to heal.  I learn from each client as well, allowing me to develop my understanding of the body, refine my technique and grow as a professional massage therapist. For that, I thank each of you.

Yours in Good Health,
Eugene Wood
Licensed Massage Therapist
NYC-Massage.com

Massage Therapy for Upper Back Pain

Whether you have always experienced back pain or if you have recently noticed aches and pain in your upper back, it can be overwhelming just to get through everyday tasks without the distraction. Getting rid of back pain is not always a simple objective, especially if you have underlying health problems or issues that are contributing to the pain itself.

However, one remedy that can relieve some of the pain and tenseness you feel within your upper back is massage for pain relief techniques.

Using massage therapy for upper back pain can greatly reduce the amount of tension you have in your back and the pain it causes. Knowing the benefits of massage therapy and how to get a therapist to work on your back can get you on the right path to a much happier, pain-free life.

Types of Massage Therapy

There are many different types of massage therapy options depending on the pain you are experiencing as well as the central location of the pain itself. Trigger point therapy is known to find tight areas of muscles that cause tension and sharp pains throughout the body. Using trigger point therapy is ideal if you are looking to alleviate pain with isolated pressure and release techniques on the muscles themselves.

A deep tissue massage is another common form of massage therapy, providing a massage to the deepest layer of the muscle under the skin. The masseuse targets the knots within the muscles, helping to release any sharp pains or chronic pain you experience. You can also find a masseuse that is willing to work on specific areas of your body depending on where you are feeling the pain radiate from throughout your body. If you are feeling sharp pains in one of your shoulders, both, your neck or throughout your upper back, be sure to tell your masseuse to get the massage you need in order to find relief.

Working with the Neck and Shoulders

Placing your fingertips where your neck and shoulders intersect is the first step to finding pressure points and giving yourself a bit of relief with an upper back massage. Once you feel the base of your neck, move anywhere from 4 to 6 inches outward and down to determine where the pain is being triggered from and whether you have any tender muscles. Pressing down on the tender spots slowly and moving your fingers helps to relieve the pain while loosening up the muscle altogether. Repeat the process over any tender muscles that you are capable of reaching, especially near the neck. Oftentimes, neck muscles can become cramped and filled with tension if you are sleeping improperly or if you keep your head at an angle each day during work.

Rubbing tender spots near the neck and upper back often is a way to keep your muscles loose and without tension, reducing the amount of pain you experience each day. If you cannot locate the tender spots on your neck or back, working together with a professional may be the right option for you.

Hiring a Massage Therapist

One option to get the help you need for your upper back is to work together with a licensed massage therapist. A massage specialist who works with the upper back can pinpoint trouble areas and knows how to locate muscles that may be strained throughout your shoulders, neck and the upper section of your back. Working together with a massage therapist who understands upper back pain is a way to find relief without worrying that you may cause more pain by not understanding the locations of the back's muscles or joints yourself.

Why Hire a Massage Therapist?

Hiring a massage therapist is ideal when you have upper back pain because they are trained in pinpointing trouble areas without causing you additional pain. Those who have been trained in massage therapy are also knowledgeable of various techniques that can help to give you the relief you need based on the type of pain you describe to them. Additionally, massage therapy provided by someone else is extremely relaxing, giving you time to unwind while the pain is released from your body.

Getting the relief you need for everyday upper back pain can make a world of difference when you are working, celebrating a night on the town or even spending time with loved ones. Living with upper back pain can ultimately cause depression and stress, especially if it increases to the point where it leads to becoming immobile. Getting the help you need with a therapist who specializes in upper back massages can help you feel free and ready to take on new challenges rather than being trapped in your own body.

Eugene Wood
Massage Therapist
NYC Massage

Diaphragmatic Breathing

I often remind my patients to breathe. Whether you're suffering from an acute injury, chronic pain or stress, breathing is one of the best ways to alleviate your pain and quell your anxiety. The oxygen we take in on every breath has amazing healing power. The deeper and slower we breathe, the more oxygen we take in. This not only increases blood flow to an injured or painful area, but it calms down the "alarm bells" going off during a painful or stressful situation.

You may notice that before I start a massage for pain, I will ask you to take some deep breaths and relax. Breathing from the belly optimizes the overall massage experience. It increases oxygen to the brain, aids the body's natural healing process and stimulates the lymphatic system, which you can read more about here. It also reduces anxiety, which studies show can decrease pain from a level of 7/10 to 3/10.

But you don't have to be on the massage table receiving treatment from a massage therapist to fall into this deep and rhythmic breathing pattern. You can do it at home -- even throughout the day.

Diaphragmatic breathing - also called abdominal or belly breathing - is deep breathing that uses the diaphragm (the dome-shaped muscle at the base of the lungs) to breathe rather than the upper lungs. Slow diaphragmatic breathing is the best way to "breathe away" pain and anxiety because it decreases the work of breathing while maximizing the amount of oxygen getting to your body.

Here is a list of symptoms that diaphragmatic breathing can help alleviate:

• Feelings of panic or anxiety
• Ongoing fatigue
• Light-headedness
• Chest tightness
• Headaches
• Heart palpitations
• Chronic pain
• Muscular aches, twitches or stiffness

It's no wonder then, that diaphragmatic breathing is the basis of yoga and is how newborn babies breathe naturally. Like anything, diaphragmatic breathing takes practice, yet the benefits can be felt with as little as 5-10 minutes a day.

Here is a basic step-by-step guide to the proper technique:

1. Lay comfortably on your back, either on the bed, a yoga mat or soft carpet. 
2. Place a small pillow on your belly so that when you breathe in, you can feel it rise with your diaphragm. If you don't have a pillow, you can place your hand over your belly - just below the rib cage - with the other hand on your chest.
3. Breathe in deeply through your nose so that the pillow rises with your diaphragm. Count to four slowly as you inhale. The breath should not be rushed.
4. Exhale through pursed lips, again counting slowly to four as the pillow sinks with your stomach. If you're using your hands, the hand on your chest should be still while the hand on your diaphragm sinks and rises.
5. Repeat for at least 5 minutes. It may help to recite a relaxing mantra such as "om" or "peace" as you breathe out, as long as it lasts the count of four.

Once you get the hang of it, diaphragmatic breathing can be done while sitting in a chair and even walking around. In the beginning, it's best to practice on the floor for 5-10 minutes, three times a day. If you have the time and are feeling the benefits, increase to 15 minutes or even 30. Gradually the breathing will become more natural and you can try it while at your office desk or even walking in the park.

Like I said before, you can't always snap your fingers and end up on my massage table receiving therapeutic massage therapy the minute you need it (although I always do my best to get you in as soon as possible). But you always have your breath. Think of it as a natural internal massage tool that you carry with you everywhere you go.

If you encounter a specifically stressful episode during the day, find a quite place to sit (or lay) for 5-10 minutes of diaphragmatic breathing. If you're overcome with a sudden pain flare-up, do the same. I think that you'll be amazed at the results.

Eugene Wood
Licensed Massage Therapist
NYC-Massage.com

What is Reflexology?

Reflexology is a natural therapy that applies finger pressure to the various reflex points of the feet. Its ideology dates back 5,000 years to ancient civilizations in Egypt and China, where it was believed that reflex points in the feet are interconnected to the different organs and glands of our system.

While Acupuncture works with the qi energy lines, Reflexology is based off the concept of the zone therapy. There is no special skill needed to understand zone therapy.

These zone areas are like energy pathways in the feet. Each part corresponds to the five longitudinal zones of the right side and left side of the body with equal proportions.

Think of it this way: the big toe down to the tip of the feet is zone 1, the index toe and down is zone 2, the middle toe and down is zone 3, and so on and so forth up to the 5th toe for the 5th zone. Therefore, the left big toe corresponds to the left brain, and the left index toe corresponds to the left eye and organs within zone 2. Putting pressure on these zone areas promotes health for their corresponding organs and glands.

The massage therapist may use various techniques to deeply relax and massage the feet, such as finger pressure, holding, rubbing, kneading, and rotation. She may also use special tools like wooden rollers, sticks, wooden stars, and wooden slippers with flat pointy features.

Reflexology is a non-invasive approach and a great alternative for those massage enthusiasts who do not like taking their clothes off. There are no oils needed and no sticky lotions. In fact, it is very much respected throughout the world of medicine.

How Does It Work?

Like any other holistic massage, the patient needs to be assessed before treatment. Typically, the session may last more than 45 minutes, perhaps up to an hour. The therapist will first ask you to take off your socks and shoes and sit comfortably in a reclining massage chair or table.

Depending on what you prefer, the therapist may apply oils or lotions for a smooth and easy massage. He may start the therapy by relaxing tense zone areas with gentle pressing, rubbing, and kneading. Once muscles are relaxed and tensions are released, the therapist will start to apply pressure to effected areas. At times, it may hurt a bit, but this is part of the process. If you feel uncomfortable, simply tell your therapist and he will adjust the pressure.

More time may be needed for areas where you need the most help. This may cause pain, but it is only temporary. The more these areas are kneaded and pressed, the more tender the tissue becomes. Brisk movements may also be applied to various points of the feet. Many will find this relaxing and relieving. Some may even fall asleep during the session.

There is no exact duration as to how long you should see your reflexology therapist. Normally, 1-3 times per week is most beneficial. Once a month is appropriate for those who are simply looking for relaxation.

Benefits of Reflexology

Reflexology is a holistic approach that has many unique health benefits, the most evident being its ability to relax and sooth the senses. When the right pressure points are stimulated feel-good hormones are released, which improves blood circulation, increases oxygenation to the cells, and release toxins from the tissues.

Likewise, reflexology massages can stimulate more than 7,000 nerves in the feet. This closes up the limbic system, which is responsible for pain, emotional stress, and tension. Reflexology also stimulates the lymphatic system, which is responsible for fighting infections and diseases. Other ailments that reflexology can help with are allergies, arthritis, back pains, constipation, eczema, frozen shoulder, hay fever, insomnia, knee problems, muscle tension, respiratory problems, sinusitis, thyroid disorders, and more.

Precautions of Reflexology

Though reflexology is a holistic approach to relieving both emotional and physical stress, not everyone gains from it. Those with infectious skin diseases or rashes cannot participate in reflexology massage.

Patients with heart conditions, high blood pressure, diabetes, cancer, and kidney problems may need to ask their physician's approval before going through reflexology treatment. The same holds true for pregnant women, as some trigger points in the feet can cause miscarriage or induce contractions and preterm labor.  Other precautions apply to those who have blood clots, foot ulcers, injury and fractures.

Reflexology is more than a natural and holistic treatment. In fact, unlike other medical approaches, it does not have any side effects. As our ancient ancestors may have believed, reflexology is an effective option for pain relief and the improvement of ailments.

Eugene Wood
Licensed Massage Therapist
NYC-Massage.com

The Mind-Body Connection

Woman with a Migraine Headache

"The issues are in the tissues." This is what I tell my clients who are struggling from emotional stress. They come in with back pain, migraines, trigger points and neck cramps that linger, worsen, and flare up with emotional stress. Many ask me "what's wrong" because there seems to be no pathological root to their pain. And that's just it: the cause is not always physical.

Our relationship to pain is emotional and psychological. It is the mind-body connection. You and I can have the same injury (let's use a paper cut, for example) and yet, we will each have very different relationships with that experience. I may dwell on "why did it happen?", "It hurts so much when I touch it!", "When will it go away?", and you may hardly notice the injury.

This is quite different than saying "it's all in your head". There is definitely a link.

In 1977, American psychiatrist George L. Engel elaborated on this idea theorizing what he called the biopsychosocial model, which posits that the biological, psychological (thoughts, emotions and behaviors) and social factors contribute to human functioning within the context of disease or illness. In studying his patients, Engel realized that many ailments were the direct result of emotional turmoil or negative thinking. Conversely, when people feel good and have a positive outlook on life, they are also in stronger health.

More and more people are turning to alternative medicine these days as they realize the immense power behind the mind-body connection. The mind-body connection means that your mind and body are inextricably connected and play an integrated role in overall health. Emotional suffering can lead to pain and sickness just as pain and sickness can lead to emotional suffering.

I've seen countless patients, both men and women, who come to see me after a traumatic event, serious life change or months of growing stress and are amazed that their pain is directly tied to their emotional state. Yet the mind-body connection is at the essence of human health, and has been recognized for ages. Take this ancient Kurdish folk saying:

• The root of all health is in the brain.
• The trunk of it is in emotion.
• The branches and leaves are the body.
• The flower of health blooms
• when all parts work together.

The good thing about the mind-body connection is that it's something you can control. Being aware of your emotional health, tapping into your feelings and releasing these feelings in a healthy way will keep negative energy from becoming "trapped" in the body, and then manifesting in illness or pain. Massage therapy is one of the best ways out there to release this toxic energy.

The connection between mind and body becomes astonishingly clear when practicing therapeutic massage. It's not uncommon that a client will become emotional when I'm massaging a particular area, even to the point of crying. This is clearly indicative of trapped energy. Once the emotion is released, the area of pain melts away. It's truly a miraculous thing to witness.

One young woman came to me with lingering hip pain. She had sustained a minor running injury during the same week that her mother suffered a paralyzing accident. This young woman spent sleepless nights in the intensive care unit of the hospital by her mother's side, followed by three months of physically and emotionally grueling recovery.

The accident, which left her mother paralyzed from the neck down, was deeply traumatizing for this woman and because she had sustained her own injury during this emotionally draining and stressful time, the area was never able to fully heal. Months later she began talking about the emotional toll her mother's accident was taking on her while I massaged the painful area. She suddenly began crying, releasing what was more than three months of trapped emotion. Almost as if in a wave, the tight muscles released and her trigger points melted away. 

This is just one example of many that I have seen in my practice. The mind-body connection is truly a powerful one. Yet its beauty is that you can use your thoughts to positively influence your body's physical response, no matter how much pain you may be in. This is why therapeutic massage, which relaxes the mind as well as the body, is so effective. And it is one of the most rewarding aspects of my work.

Yours In Good Health,

Eugene Wood
Licensed Massage Therapist
NYC-Massage.com

Tips for Improving Egronomics

Many forms of chronic pain stem from the simple things we do in life: how we sit at work; the way we walk; how we carry our shoulder bags. The posture we assume throughout the working day is referred to as ergonomics. This includes everything from the way we sit at our desk to heaving lifting in the warehouse. These daily patterns can lead to both acute and chronic pain. But the good news is that we can easily remedy this pain by improving posture and ergonomics.

Poor ergonomics can affect multiple areas of the body: the neck and shoulders; upper and lower back; various joints; and even the wrists and hands.  Most of these pains are related to muscle and tendon problems. Sometimes the nerves can become involved, such as with carpal tunnel syndrome, which results when the median nerve in the arm and hand becomes compressed at the wrist. Carpal tunnel is often due to office stress such as long hours of typing at the computer.

Other common office problems include low back pain from improper sitting or lifting. Neck and shoulder pain can also result from the stresses of work, which lead people to hunch and strain their shoulders even more creating a vicious cycle. The problem with most of these pain syndromes is that we don't realize that we're causing them ourselves!

Take sitting improperly as one example. If you have a an eight-hour work day spent sitting at a desk or hunched over a laptop, your posture is most likely far from perfect. Humans were never designed to sit this long (just imagine all the running, hunting and gathering we did thousands of years ago) so our bodies start to give after hours in one position.

Usually what happens after a few hours of sitting is that we start to slump. This can create micro-trauma to various muscles in the body - most usually the back and neck. If this poor posture persists, chronic pain can develop.

One way to mediate or even prevent office-desk pain is to assume healthier posture. Sit up straight and engage the core. Try to notice when you are slumping. If you're tired or stiff, take a 5-minute break and walk around the office.  Examine the chair you're sitting in: does it support good posture or prevent it? There are actually ergonomic office chairs -- chairs that are designed to provide optimum comfort and avoid stress or injury -- that you can find online.

Another great idea is to swap your chair for a yoga ball. Many people in the workplace are doing this now so most employers won't raise their eyebrows if you roll one into work. Sitting on a yoga ball challenges you to strengthen your core and straighten your back, which improves sitting ergonomics. Remember one thing though: the yoga ball should be used intermittently with a chair, as you can become fatigued sitting on a yoga ball for too long. Find a balance between using the yoga ball and a comfortable chair.

If your job includes heavy lifting, then you should be extra vigilant about practicing good ergonomics. Most manual labor work places will train you on how to lift heavy loads safely. Ask your employer for a handbook on manual handling work safety and study it before engaging in work.

The Health and Safety Authority has a great online manual for ergonomics in the work place at this link. Other similar handbooks can be found online. Take care of yourself and search this information out! It could save you from serious pain.

If, however, you've already developed pain from workplace stress and poor posture, then massage therapy should be one of your first choices in treatment. Whether you suffer from back pain, neck pain or just tight muscles, a deep tissue massage can provide lasting relief.

Sometimes just one session is necessary, although more serious pain will require several sessions. Many of my clients see me regularly, as the demands of working life in New York City can be very hard on the body. A weekly or bi-monthly massage can make all the difference in your quality of living. Not only will it reduce your pain but it will relax your mind, rejuvenate your body and bring balance to your life. 

Eugene Wood, LMT
NYC-Massage.com

Lymphatic Drainage Symptoms and Solutions

Lymphatic drainage may not sound appealing, but it can yield remarkable results in the relief of chronic and inflammatory conditions. 

Put simply, lymphatic drainage is a gentle technique that removes toxins from the immune system. It also helps to replenish the body's healthy cells, healing existing ailments or injuries.

The lymphatic system was first identified in the 17th century. Research from several European scientists - Italy's Gasparo Asselli, France's John Pecquet, and Sweden's Olauf Rudbeck - established that the body is made up of a complex network of vessels that carry transparent fluid, or "lymph," to the heart.  This is the basis of the lymphatic system recognized today

More than a century later, the Belgian surgeon Alexander de Winiwarter (1848-1910) introduced the technique of draining lymphatic swellings manually. This was primarily used for lymphedema, a condition in which the lymphatic system is obstructed due to the retention of fluid. The main symptom is swelling.

We've all heard of swollen lymph nodes, but few of us know what lymph nodes actually do. They have a variety of functions:

• They are the filtration and purification centers for lymph circulation
• They locate and eliminate bodily toxins.
• They work in concentrating the body's lymph
• They produce lymphocytes - blood cells that help our immune system

Lymphatic System Drainage Symptoms

If you suffer from lymphatic problems, you will most likely have more than just swollen lymph nodes. Your arms or legs may be swollen as well, which can be quite painful. Such cases, in particular, require lymphatic drainage.

Today, lymphatic drainage is a widely practiced technique, accepted by medical professionals and massage therapists throughout the world. Massage therapists trained in lymphatic drainage learn how to recognize the lymph flow's unique rhythm, as well as the direction, depth and overall quality of the flow.  Using this knowledge, they can gently alter the flow with their hands, improving the circulation of lymphatic fluids while releasing obstructions.

The most talented licensed massage therapists will be able to map the lymphatic system via its pathways, using this knowledge to guide their hands. They are also able to provide accurate diagnosis upon examining the patient, and can recognize improvements and the process of healing. Much like craniosacral massage, the best practitioners have both intimate knowledge and practiced touch of this gentle approach. 

So how do you know if you need lymphatic drainage?

• Do you have chronic inflammation, swelling or joint problems?
• Are your lymph nodes swollen beyond the common cold?
• Are any of you limbs painful and swollen? 
• Are your fingers painful and swollen?
• Is there a detectable lump under the skin?
• Do you have heat in the area of swelling?

All of these may be linked to lymphatic problems. Your doctor should first be consulted, and then you can reach out to a licensed massage therapist with expertise in lymphatic drainage for treatment.

But there are other benefits to lymphatic drainage as well. If you have joint inflammation or arthritis ,the lymphatic fluids could be obstructed. If you suffer from migraines, lymphatic drainage can also help. This gentle technique can assist the healing process after surgery or a injury - but doctors advise that you wait at least six weeks - and can help new mothers avoid the common pains and swelling associated with breast feeding.  In addition, lymphatic massage can improve the immune system, relieve stress and relax the body.

Lymphatic drainage may not sound appealing, but it can yield remarkable results in the relief of chronic and inflammatory conditions. Put simply, lymphatic drainage is a gentle technique that removes toxins from the immune system. It also helps to replenish the body's healthy cells, healing existing ailments or injuries.

The lymphatic system was first identified in the 17th century. Research from several European scientists - Italy's Gasparo Asselli, France's John Pecquet, and Sweden's Olauf Rudbeck - established that the body is made up of a complex network of vessels that carry transparent fluid, or "lymph," to the heart.  This is the basis of the lymphatic system recognized today

More than a century later, the Belgian surgeon Alexander de Winiwarter (1848-1910) introduced the technique of draining lymphatic swellings manually. This was primarily used for lymphedema, a condition in which the lymphatic system is obstructed due to the retention of fluid. The main symptom is swelling.

We've all heard of swollen lymph nodes, but few of us know what lymph nodes actually do. They have a variety of functions:

• They are the filtration and purification centers for lymph circulation
• They locate and eliminate bodily toxins.
• They work in concentrating the body's lymph
• They produce lymphocytes - blood cells that help our immune system

If you suffer from lymphatic problems, you will most likely have more than just swollen lymph nodes. Your arms or legs may be swollen as well, which can be quite painful. Such cases, in particular, require lymphatic drainage.

Today, lymphatic drainage is a widely practiced technique, accepted by medical professionals and massage therapists throughout the world. Massage therapists trained in lymphatic drainage learn how to recognize the lymph flow's unique rhythm, as well as the direction, depth and overall quality of the flow.  Using this knowledge, they can gently alter the flow with their hands, improving the circulation of lymphatic fluids while releasing obstructions.

The most talented massage therapists will be able to map the lymphatic system via its pathways, using this knowledge to guide their hands. They are also able to provide accurate diagnosis upon examining the patient, and can recognize improvements and the process of healing. Much like craniosacral massage, the best practitioners have both intimate knowledge and practiced touch of this gentle approach. 

So how do you know if you need lymphatic drainage?

• Do you have chronic inflammation, swelling or joint problems?
• Are your lymph nodes swollen beyond the common cold?
• Are any of you limbs painful and swollen? 
• Are your fingers painful and swollen?
• Is there a detectable lump under the skin?
• Do you have heat in the area of swelling?

All of these may be linked to lymphatic problems. Your doctor should first be consulted, and then you can reach out to a licensed massage therapist with expertise in lymphatic drainage for treatment.

But there are other benefits to lymphatic drainage as well. If you have joint inflammation or arthritis ,the lymphatic fluids could be obstructed. If you suffer from migraines, lymphatic drainage can also help. This gentle technique can assist the healing process after surgery or a injury - but doctors advise that you wait at least six weeks - and can help new mothers avoid the common pains and swelling associated with breast feeding.  In addition, lymphatic massage can improve the immune system, relieve stress and relax the body.

I have a LDT-1 (level one) certification in lymphatic drainage, which I received after taking intense, hands-on courses at the Chickley Institute. I am eager to share this remarkable approach to massage with my patients - existing and new.

With more than 20 years of experience and natural intuition, my approach to lymphatic drainage is professional, gentle and individualized for each client. For more information on lymph drainage massage, or to schedule an appointment, visit my website.

Eugene Wood
Licensed Massage Therapist
NYC-Massage.com