How to Use a Porcupine Massage Ball

If you are someone that suffers from pain in your muscles then you are a candidate for needing some massage therapy. It doesn't matter if you are an athlete, or if you are just someone who goes to the gym, or even if you just have muscle pain. The shear fact is that we simply don't have to live without it, and the sooner more people realize that there are things that can be done, the better off they will be. The thing is that massage therapy can get really expensive, and it can be a real pain always giving out a lot of money. If you don't have the budget for it then there are many other ways that you can get the benefits of massage without the cost. One way that many people use is by getting a porcupine massage ball. This instantly helps you, and you will see results straight away. If you use it as you are told you will be pain free in no time, and the cost is so little, it is only a small ball and will cost no more than a few dollars.

For those that don't know, trigger points are what generally cause a lot of pain in people muscles. They can be described as very tight spots in the muscle and they often feel like little knots. Not only can they cause a lot of pain in the area that they are in, but they can also refer pain. Which means if you have pain in your back then it is likely that you have a trigger point in your back, or somewhere else, like your bottom. Once you get these trigger points released you feel instant relief, and you will have a lot more range of movement and a lot less pain.

It is actually really easy to use a porcupine massage ball and you will feel instant results. All you need to do is to find the trigger point, this can be the most tricky part. Usually if you have pain in your calf for example, and you feel around a little, you will feel a very tight band, and in that band of muscle you will feel a particular point. Then you need to position yourself, usually in a sitting position, so that you are able to put pressure through the ball and into your leg. You will feel quite a sharp pain at the start, but it will soon die down, so don't move away. As it dies down it means that you are releasing the trigger point, which is exactly what you want. It is very easy to use one of these and you will notice that you have instant results and relief.

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It's All About the Rock N Roll - Massage Your Back With the Pilates Exercise Rolling Like a Ball

Rolling in relation to the spine is an important skill in the Pilates repertoire. Joseph defined exercises by rolling and unrolling the spine as well as created rolling exercises utilizing a variety of leg positions. Rolling Like a Ball builds the fundamental skills necessary for other rolling exercises as well as inverted exercises. This exercise can be your nemesis if you have uneven flexibility in the spine, tight hips, or a lack of strength in the hips, booty, and low belly. As well, this exercise can be more harmful than beneficial if you roll improperly or have back injuries such as herniations or bulging discs. If you are able to practice Rolling Like a Ball, it will massage the spine and lungs, strengthen the abs, improve spinal flexibility, and create skills needed for other rolling and inverted exercises.

Rolling Like a Ball is not only the first rolling exercise, but also the first inverted exercise taught. Many practice this exercise with the goal of rolling back up to the starting position. You may kick your legs, lift your shoulders, hold your breath, and/or push the upper back out all in hopes of returning to the starting position. However, the focus of this exercise is not to get back to the starting position. The goal is to roll onto your shoulders with your tailbone over your shoulders. This position is key for a variety of inverted Pilates exercises. The previous Pilates skills will be helpful in making your Rolling Like a Ball successful. Your Pilates breath will help create flowing motion, the Hundred provides the ab strength needed to maintain the ball shape, and the Roll Up provides the spinal flexibility necessary to create an even rolling surface. And don't forget about Single Leg Circle, which provides hip freedom to help release the low back and strength to lift your tailbone to suspend on your shoulders. If you struggle with your Rolling Like a Ball, review the previous articles on these exercises to gain the skills necessary.

Most students ask me why it is important to master the rolling back motion. When you have the flexibility and strength to roll onto your shoulder blades, you will have enough energy to roll back to the starting position with ease. Inversion exercises can be a struggle if your spinal flexibility is imbalanced or you try to muscle through it with just your arms or belly. If you have a build up of tissue in your upper back, tight low back, and/or tight hips, your spine will not create an even rolling surface. Your roll will be like a flat tire. This is another reason why it is important to roll on all parts rather than change the integrity of the exercise to lift back to starting. You miss the key element in building the flexibility needed in this exercise as well as for a healthy spine. It really is all about rolling evenly on all parts of the spine to release excessive tissue in the back while releasing tension in tight spots to create a surface that decompresses the spine evenly.

Not only will flexibility be important, but also the use of the hips, booty, and low belly. It is important to create a full body exercise with control when inverted. It is the only way to get your hips over your shoulders without the booty feeling like a ton of weight. You must find engagement in the legs, hips, booty, and low belly to find the lift that will be supported in your inverted exercises. Lack of engagement in the legs, hips, booty, and low belly many times is the death to an inverted exercise especially Rolling Like a Ball. The booty feels too heavy to control, the shoulders and arms grip to support the motion, and the spine leverages off a particular area continuing to create flexibility imbalances as well as a build up tissue where the leveraging occurs. Learn how to perform Rolling Like a Ball properly to find the strength needed for other inverted exercises while releasing tension in the spine.

Analysis

Before mastering Rolling Like a Ball, you need to check in with the skills you have mastered thus far. Do you still struggle with the Roll Up? Have you started to advance your Hundred? Do you practice Single Leg Circle with a straight or bent knee? Once you know where you are still tight or struggle in these exercises, you can focus on improving them in Rolling Like a Ball. You just may find a new feeling that helps with the other exercises or understand how those exercises can help your Rolling Like a Ball.

Exercise
Rolling Like a Ball- Modified

Sit slightly off your sitz bones with knees bent, feet flat on the floor, and chin lowered to your chest. Place your hands on your shins with your elbows slightly lifted and arms engaged. Pick your feet up to balance with your knees shoulder width apart and breathe 5-10 breaths and then place your feet back on the mat. If it is hard to be in this tighter shape, place your hands under your thighs to open the ball shape. Once you feel comfortable with the balance, start to roll backwards. Inhale as you pull your belly in and up as you roll off your sitz bones lifting your tailbone over your shoulders to suspend for a few seconds. Exhale as you roll back to the balance position. Practice 5-8 repetitions. Remember it is ok if you don't get all the way back up. It is all about the rolling back action. Make sure to keep your chin tucked to avoid opening the ball shape as well as hitting your head. If you have any back problems such as herniation or bulging disc, do not practice the actually rolling part of the exercise. See a trained Pilates instructor to determine whether you should practice this exercise.

Rolling Like a Ball- Advanced

Sit slightly off your sitz bones with knees bent, feet flat on the floor, and chin lowered to your chest. Place your left hand on your right ankle and then grab your left hand with your right hand slightly lifting the elbows to engage the arms. Pick your feet up to balance in the tightest ball shape your body allows with feet close to your booty and knees into your shoulders. Inhale as you pull your belly in and up as you roll back lifting your tailbone over your shoulders to suspend for a few seconds. Exhale as you roll back to the balance position. Practice 5-8 repetitions.

Master Rolling Like a Ball to massage the spine and lungs, strengthen the abs, improve spinal flexibility, and create skills needed for other rolling and inverted exercises. When you master your Rolling Like a Ball, give yourself a high five...You are a ROCKSTAR!

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What a Massage Therapist Should Remember During Stone Massage Sessions

Massage is an essential way to make people forget about all their aches and pains. The gentle, firm touch of the therapist makes a whole new difference in delivering comfort, rejuvenation, and relaxation. It is no different from grinding up different spices to bring out their unique flavors. Therapists do the same thing with their clients. They knead and rub their muscles to bring out the new person, who is renewed and completely rid of stress.

Clients know what they need when it comes to acquiring massage services from health spas. They take notice of what ails them and consult the massage therapist. With this, they work together in knowing the trigger points that need attention. This way, the therapist finds it easier to target the pain spots during the session.

Therapists spend a lot of their time in making their clients feel comfortable. They have dependable equipment and supplies that help them enhance the massage experience. But if the therapist wants to do a good job during the session, kneading, rubbing, and having all those supplies are not enough. Like any other specialization, there are some things that the therapist has to take into careful consideration during the stone massage session.

a.) Safety. This should be primarily considered because safety includes both the therapist and the client. During a hot stone massage, the therapist and the client both get in contact with the hot stones. The massage therapist handles the hot stones. The client endures these hot stones during massage sessions. Towels and tongs make it easy for the therapist to handle these massage stones. The therapist should always have an ice bath ready to use for cooling down the client's skin or the stones themselves.

b.) Temperature. Therapists should always take temperature into consideration. They use the heated stones all throughout the session, so heating them up should be done properly. The temperature of these stones should be between 120 and 150 degrees. Massage therapists should maintain the temperature for about 15 to 55 minutes before each session begins. They should carefully monitor their stones as they heat up so that they are of the right temperature for the client. They should also make sure that the client finds the heat of the stones just right for them to take even if they are supposed to be hot to begin with.

c.) Stone placement. During each rejuvenating, relaxing stone massage session, therapists should always consider where to carefully place the heated stones. They should know the trigger points on the client's body so that they could strategically place the hot stones. They should also know which areas of the client's body they should use the working stones during the stone massage session.

Massage therapists who are dedicated enough to do their jobs right have clients who come back again for another round of relaxation.

These are only some of the basic things that the therapist should remember during stone massage sessions. With these always in mind, massage therapists are assured that they will be able to perform their stone massage efficiently and effectively, much to the satisfaction of their clients.

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Slow Down For a Hot Stone Massage

Life at the 21st century has been define as always trying to keep up with the continuously advancing technology-on the go. Everything can be done with one click of the fingers. Food delivered to your door, piping hot and ready to eat. From shopping online to travels all over the world, partying until the wee hours of the morning and everything else in between, it can be accomplished. Laundry taken care of by someone else and other menial tasks handed to another pair of hands willing to do the job.

The colored and thin glossy plastics have long replaced the green bucks as a means of trade-almost, anyway. There is not enough time to do all the things needed to be done even though all you have to do is work and work some more.

Yet, despite the convenience of the fast pace lifestyle, most of us are ending up burned out, stressed, over fatigue & depressed. In short, physically unfit. Is it because we are struggling to keep up? Or maybe the race not to be left behind is finally taking its toll-we are only humans, after all.

Having said all that, aren't we all grateful for rebirth of the modern day massage therapies? It has always been there all along but we were too occupied to pay attention. And who needs and ancient remedy when medical breakthroughs could not be defined enough and when science has all the answers. We all do, apparently.

What is a massage therapy? It is universal term used for the manipulation of the soft body tissue either by the use of hands, foot or the now becoming more popular hot stone therapy.

There are probably more than 101 reasons to see visit a massage therapist and for those who have not gone to one, do read on, it may be time for you to schedule a visit yourself.

Why visit a massage therapist?

1. Powerful relaxant-no other medicine as natural as a massage can make someone feel invigorated not to mention worry free after spending at least an hour on a massage room. Time and money well spent indeed.

2. Stress-the body can only take so much of stress. When it's too much, it screams to be let go by means of a shoulder, back and chest pain and even lead to ulcer. It lessens body tension and helps in increasing both mental and physical capabilities.

3. Soothing Effects-a good massage is good in calming nerves and muscles which reduces anxiety as it greatly helps in calming one's emotions. The daily rush completely forgotten and it all becomes a total bliss.

4. Detoxification-it is cleaning the body and giving it enough rest which results to rejuvenation resulting to healthier hair & skin not to mention the all over body condition.

5. The healthier option-since it only requires all the natural products of nature to be from the essential oils and the humans' magical touch, the body benefits from it even more.

It doesn't mean though that we need to make an appointment every so often to reap all the benefits a massage therapy entails. We also need to slow down a little. Life isn't a race to the top, it is travelling safely to make sure we get there in due time. But of course, a trip to a massage therapist for a little hot stone massage will not hurt either so slow down.

Tag : massage,massage spa,massage therapy,stone massage,oil massage

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Back Massage: Learn How

Just imagine being able to offer a back massage to someone who is stressed or suffering from discomfort in their back? Not only can it achieve total relaxation for the patient but also offers the desirable effect of feeling of calmness, both physical and mental. Yet many think that in order to be able to give a back massage they need extensive training. That need not be the case.


By utilising very simple steps, anyone can offer a back massage. It is about understanding the theory and process of massage and then utilising the latent power in the hands to heal, relieve and relax with confidence. The first stage of how to give a back massage can be started by simply placing pressure using both hands on the patient's spine. The technique used here is to gently slide the hands from the bottom of the pelvis following the line of the spine all the way up to the neck. As an addition whilst this is being undertaken, you can introduce a circular motion using your thumbs as this will assist in the massage of the sides of the spine. The process should be continued for several minutes to enusre the muscles around the spine are sufficiently loosened and the blood flow stimulated.


Once this area has been well massaged, it is simply a process of continuing the movement from the bottom of the spine up to the neck but gradually working outwards from the centre, all the time identifying areas of muscle resistance that require additional work. Ensure that the shoulders are also included within this exercise and don't forget to work into the therapy circular movements of the hands to compliment the sliding and thumb movements.


Where stubborn muscle tension is located, utilise the therapeutic capabilities of your fingers and gently place pressure on the muscle and kneed with your fingers in both a clockwise and anti-clockwise direction, manipulating the muscle with stretching movements to encourage enhanced blood flow and unlock the discomfort. Remember, massage does not have to be grand sliding movements up and down the body to achieve the desired results.


A successful back massage will create a sense of deep relaxation and calmness in the patient. The areas of discomfort will have been identified, worked upon and subsequently reduced. Don't forget that it is essential to use good quality massage oils and lotions when undertaking a massage. This allows for the ease of flow of the hands over the skin by reducing friction and hence giving the ability to work deeper into the affected muscles.


Once your understand and have knowledge of the basics of how to give a back massage, you will have a valuable skill that will be in demand. It is not difficult to learn the basic therapy techniques and the rewards for that little effort will not only be felt by the patient but also by you with a sense of real satisfaction in being able to reduce discomfort and enhance wellbeing.


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Massage Therapy Information

Massage therapy is the scientific manipulation of the soft tissues of the body, for the purpose of normalizing those tissues. It is one of the oldest health care practices known to history. It consists of a group of manual techniques that include applying fixed or movable pressure, holding, and/or causing movement of or to the body.

We use massage for a variety of health-related purposes, to relieve pain, rehabilitate sports injuries, reduce stress, increase relaxation, address anxiety and depression, and aid general wellness.

Massage therapy works on several fronts to help eases activity-induced aches, shortens recovery time. It work wonders for people with back pain and is rapidly becoming one of the fastest growing professions in the world. Most light massage addresses the whole body at one session, by applying touch with some degree of pressure and movement; touch with sensitivity allows the massage therapist to receive useful information via his or her hands about the client's body, such as locating areas of muscle tension and other soft tissue problems. The Practice of Massage therapists work in a variety of settings, including private offices, hospitals, nursing homes, studios, and sport and fitness facilities.

In Fact, Massage has been advocated in Western health care practices at least, since the time of Hippocrates, the "Father of Medicine" In the fourth century B C. And it is a fast-growing career field that's an important part of overall good health in today's stressful world.

The techniques used may seem a little mysterious to many. As people lack the proper information on what exactly constitutes a good massage? And many used it as a substitute for regular medical care?

One should always be careful that massage should not be done in any area of the body with blood clots, fractures, open or healing wounds, skin infections, or weakened bones such as from osteoporosis or cancer, or where there has been a recent surgery. And Deep tissue massage is usually used to release chronic patterns of muscular tension by using slow strokes, direct pressure, or friction directed across the grain of the muscles.

Massage Therapy has been very useful in reducing tension; increases blood circulation, and enables the body to relax deeply. It also helps with chronic muscular pain and injury rehabilitation, and reduces inflammation-related pain caused by arthritis and tendonitis.

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Making Massage Enjoyable - What To Do To Prepare For a Massage

Whether you are new to massage or an experienced spa-goer, there are things you can do get the most from your massage. Being prepared will make your massage experience much more enjoyable and rewarding. So what do really need to do to be prepared for your massage?


Check For Licenses, Schooling and References
Finding a good massage therapist is a lot like finding any other professional. The first step is to check out any local or state requirements that a true massage therapist is required to have. Then only go to those that meet the requirements. It is worth the extra effort to find the right massage therapist.


Eating or drinking before massage
Yes, but it is best to refrain from eating for 1-2 hours before massage, to prevent discomfort. Eating light or not at all is highly recommended, due to the toxins that are being flushed out of the body. The body digesting at the same time may cause discomfort.


To shower or not
The best way to prepare for a body work session is to take a hot shower. This not only helps with being clean, but the pores of the skin open up to absorb whichever quality oil or lotion the therapist chooses to use for the session.


What to wear
Most massage takes place in the nude, but you are fully draped at all times. If you do not want to remove all your clothing, wear clothing that you will be comfortable wearing during the massage and will allow the massage therapist to touch the areas of your body you need to be worked on.


When to arrive
Be on time or early. If you arrive in a frenzied, rushed state, it will take longer to relax and you will miss the best part of the massage. If there is time, take advantage of the sauna, steam bath or hot tub. It will warm your muscles and make it easier for the therapist to achieve results. If the hot tub has chlorinated water, be sure to shower before your massage.


Info needed
Before the session, give accurate health information and let the massage therapist know what you expect from the massage. Before the session, tell your massage therapist what your needs are and do not be afraid to discuss any apprehensions or concerns. Your massage therapist is a professional dedicated to do his or her best to make you feel at ease.


Allow time
Schedule enough time to get checked in, have the massage and take advantage of the recovery time after your massage. This down time can be so relaxing. It takes a few minutes to recover from a great massage before you can go back into the real world again.


Tag : massage,oil massage,massage therapy,body massage


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Aromatherapy Massage - A Natural Combination

Aromatherapy massage is a popular form of natural healing work that involves using aromatic essential oils to promote health and well being. The essential oils are usually combined with the massage oil and applied to the skin during the massage. Also a therapist might add the oils to a oil diffuser, that allows the natural fragrance to dissipate throughout the room. Using both techniques, the client gets the double effect of breathing the fragrance as well as absorbing the oils through the skin.


Other ways to receive the benefits of aromatherapy would be adding some drops of oil to a warm bath. A small bowl of hot water could also be used as a steam for inhaling. A few drops could be added to a tissue and held close to your nose and breathed in.Essential oils can also be used in hot or cold compresses and soaks to treat muscle aches and pains (e.g., lavender and ginger) Because of their potency, essential oils are diluted in a carrier oil or lotion before being applied to the skin. Any vegetable oil or olive oil can be used. A popular oil for massage therapists is almond oil, because of its pleasant texture and scent. Standard dilutions of essential oils in carrier oils range from 2 to10%


In aromatherapy massage, essential oils are individually selected for their medicinal properties.These properties can be both physical and psychological. Some essential oils have a relaxing effect, other a more uplifting and energizing effect.Some are anti- inflammatory, while others increase the circulation. Following is a list of the more common essential oils used in aromatherapy and their health benefits.


Peppermint (Mentha piperita). Relaxes and soothes the stomach muscles and gastrointestinal tract. Peppermint's actions as an anti-inflammatory, antiseptic, and antimicrobial also make it an effective skin treatment, and useful in fighting cold and flu symptoms.


Chamomile (Chamaemelum nobilis). An anti-inflammatory and analgesic. Useful in treating otitis media (earache), skin conditions, menstrual pains, and depression.


Lavender (Lavandula officinalis). A popular aromatherapy oil which mixes well with most essential oils, lavender has a wide range of medicinal and cosmetic applications, including treatment of insect bites, burns, respiratory infections, intestinal discomfort, nausea, migraine, insomnia, depression, and stress.


Clary sage (Salvia sclarea). This natural astringent is not only used to treat oily hair and skin, but is also said to be useful in regulating the menstrual cycle, improving mood, and controlling high blood pressure. Clary sage should not be used by pregnant women.


Tea tree (Melaleuca alternifolia). Has bactericidal, virucidal, fungicidal, and anti-inflammatory properties that make it a good choice for fighting infection. Recommended for treating sore throat and respiratory infections, vaginal and bladder infections, wounds, and a variety of skin conditions.


Rosemary (Rosmarinus officinalis). Stimulating essential oil used to treat muscular and rheumatic complaints, as well as low blood pressure, gastrointestinal problems, and headaches.


Ylang ylang (Cananga odorata). A sedative essential oil sometimes used to treat hypertension and tachycardia. It is also valuable in stressful situations in helping to deal with irritation, impatience or anxiety. It has a calming and nurturing effect on the heart. A sedative essential oil sometimes used to treat hypertension and tachycardia.


These are just a few of the many popular essential oils used in aromatherapy massage. Combined with massage, aromatherapy provides still another dimension of emotional and physical healing to the treatment. A simple and subtle,yet profound addition to any massage therapy session.


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