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Posts Tagged ‘Self Care’

This week has been jam packed with back pain in my office and so many have been asking what they can do for self-care at home between appointments so I decided to put a few more videos together that I find helpful.

I find myself recommending these two mobility exercises over and over again for upper back and neck pain. I actually use them myself when I get a stiff neck or that spot of pain further down between the shoulders that just makes my day miserable. The reason I think they work is that they both target increasing mobility in the upper back. A sticky or stuck upper back is many times a major player in neck (as well as shoulder) pain.

This first video I’ve been using for quite a while and find it very effective for loosening the upper back and getting the neck and back working together to reduce pain.

This next video also does a great job of getting the upper back moving so the neck can stop working so hard. It also shows you how to test to see how much progress you’re making with the stretches.

After watching and trying these exercises, it’s a good idea to head on over and read a little more about head forward posture and how it contributes to upper back and neck pain. And then go learn how to strengthen the upper back with a simple move you can do anywhere. You won’t regret spending a few extra minutes with these articles.

As always, be gentle with yourself. Go slow, take care of yourself and if anything feels wrong, stop. If these exercises seem to help, but don’t quite take care of the issue give me a call and let’s see if we can get to the root of the problem.

***Micro mini fine print: I’m not a doctor and this article is not intended to replace medical advice. Please listen to your body and seek medical attention when necessary.***

Sharon Bryant Harvest Moon Massage Therapy is Decatur’s Only Master Ashiatsu Oriental Bar Therapist!

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Dry brushing is an ancient skin care technique that has been used throughout the centuries by countless civilizations. History also tells us it has been used for many different purposes. Stimulation of the lymphatic system and skin exfoliation being the primary purposes. On the internet you will find claims that have not and cannot be verified promising everything from cellulite reduction to religious experiences. It’s out there and that’s why I decided to write about it. I wanted to try to clear up the fact from the fiction.

Exactly What is Dry Brushing?

Dry brushing is the process of brushing dry skin with a natural bristle brush. The brush strokes are short, quick, and stimulating. Most sources say to start at the feet and brush your way up the fronts, backs, and sides of the legs, up the front, back, and sides of the body, and up the fronts, backs, and sides of the arms toward the arm pits. The neck and chest can be brushed in downward strokes toward the arm pits.

When you first begin dry brushing it may feel scratchy, but you should quickly adjust to the sensation. If you don’t, lighten the stroke. It should feel good, almost like something you didn’t know your skin needed. As you work your way up and around the body you will notice a warm feeling where you have already brushed. Perhaps your skin is a little pinker or darker than it was, this is from the blood flowing into the epidermis. A word of warning to ladies of a certain age, dry brushing can instigate a hot flash.

Why Should I Care About Dry Brushing?

There are numerous reasons you might be interested in trying dry brushing. Stimulating the lymphatic system is a common reason many try this self-care technique. For clients who are suffering from chronic swelling that is not complicated by skin infection and when it is appropriate, I sometimes recommend dry brushing as an adjunct to manual lymphatic drainage. It is a simple, self-care technique that is effective for many and empowers those who sometimes feel helpless in the struggle against lymphedema.

Another common reason you might be interested in dry brushing is to exfoliate dry, flaky skin. The strokes during dry brushing literally brush dead skin cells away. This is known as manual exfoliation and provides the common benefits of skin exfoliation. Manually dry brushing skin gently smooths and stimulates the skin leaving a tingling, fresh feeling and decreasing the chance of clogged pores. It is not advised to dry brush the face, other sensitive areas, or broken or infected skin.

Increasing blood circulation to the skin is another great reason to investigate dry brushing. As a by-product of the manual stimulation and exfoliation of the skin is blood flow. Increased blood flow affects the color and texture of skin by circulating needed oxygen and nutrients, mobilizing cellular debris in the lymphatic system and reducing puffiness. Regular dry skin brushing is said to improve the look of skin. Of course this is subjective and each person will experience different results.

It may take a week or two to really begin seeing results from regular dry brushing. It takes time for the skin to adjust to the increased stimulation. If symptoms such as localized swelling, skin reactions, or rashes occur stop dry brushing. Dry brushing isn’t a panacea for everyone and you can’t know if it is or isn’t for you until you try.

When Is the Best Time to Dry Brush?

The Ayurvedic system recommends dry brushing before you shower each morning. This recommendation permeates the internet and other sources I’ve found and I can understand why. It gives you the opportunity to wash off any dry skin flakes that might still be hanging around after the brushing. And it gives your body time to process the stimulation from brushing. But in my personal experience, it’s ok to dry brush any time during the day or night. I brush when I think to do it. I try to brush every day, but sometimes I miss it if my schedule is crazy. Sometimes I brush twice a day if I’m itchy or unsettled in my skin.

Can You Dry Brush Too Often?

Dry brushing is a mechanical exfoliation of the skin. That means the bristles strip off dead skin cells. If you continue to brush, even lightly, after all the dead skin cells have been brushed away you’ll eventually wear through the outer dermis layer of skin into the epidermis and develop a blister or start bleeding. It would take quite a while to achieve that kind of damage though, but yes, you can dry brush too often. No more than twice a day is a good guideline.

Is Dry Brushing For Everyone?

As with almost everything, there are certain issues you may have that would make dry brushing ill-advised or inappropriate. Broken skin, open wounds, bacterial or fungal skin infections, contact dermatitis, and systemic infection are just a few of the reasons you may want to avoid dry brushing. Most of what I’ve listed here are temporary conditions that will heal and dry brushing can begin or resume. Some conditions such as extremely thin or sensitive skin or lymphedema due to organ failure would make dry brushing a contraindication.

If you would like to learn more about dry brushing, find out if dry brushing is appropriate for you, or get a coaching session on how to effectively dry brush, give me a call! I can even hook you up with a brush if you need one.

Sharon Bryant Sharon at Harvest Moon Massage Therapy is a Certified Holistic Manual Lymph Drainage Therapist!

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Coughing, sneezing, itchy, watery eyes, post-nasal drip that just won’t quit, sore throat, sinus infection? Welcome to the Valley of Bad Air!

For it to be so lush and beautiful here, it sure does give a lot of us terrible allergy problems when it’s growing on. Here are a few tip and tricks if you’re suffering with allergy symptoms:

  • Get to know your Neti pot – Studies show washing your sinuses out with a saline solution improves most people’s congestion and sinus issues
  • Know your pollen forecast – If you know you’re allergic to say, cedars, use this handy website to find out if there’s a lot of cedar pollen floating around (there’s even an app for that!) and then make plans to avoid the outdoors during that timeframe
  • Nettle tea or freeze-dried stinging nettle supplements provide a short-term, natural alternative to OTC anti-inflammatories and allergy medications
  • Lemon, lavender and peppermint essential oils diffused regularly can reduce the allergen levels in your home and don’t pollute the air like the store bought air fresheners
  • Stay hydrated! Don’t give pollen and allergens the opportunity to catch onto you. Keep the fluids flowing in order to wash it away
  • Take a probiotic. It might sound weird but studies show the gut is the center of our immune system. Keeping your gut (and immune system) healthy helps you stay well when the allergens are swirling
If you’re suffering from the dreaded sinus headache, give me a buzz and let’s see if my sinus and headache protocols can give you some relief.

Sharon Bryant Harvest Moon Massage is Decatur, Alabama’s Expert Ashiatsu Provider!

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As a massage therapist, my clients ask me regularly what they should do to help manage pain between their regular massage appointments. Check out this little Facebook Live video I did addressing that question. In it you’ll learn a couple of different techniques for managing pain at home and how to make your own hot/cold pack.

Let me know what you think. Did I cover it all? What do you do that I didn’t think of here?

Make sure to Like my Facebook page if you haven’t already. There will be more little goodies like this as well as my weekly openings, specials, and other bits of interest.

Sharon Bryant Harvest Moon Massage Therapy is Decatur’s Ashiatsu Massage Specialist!

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massage dry skinWith this wildly varying weather and the cold coming again this weekend, there’s a good chance your skin is as dry and itchy as mine.

If that’s the case, here are a few tips to minimize skin issues due to cold weather:

  1. Reduce the length and temperature of your baths and showers. Water and soap remove the natural oils your skin makes and needs to stay hydrated.
  2. Drink plenty of fluids. This seems like such a no-brainer, but warm drinks will not only help keep you hydrated, you get the additional benefit of the steam on your skin.
  3. Consider a humidifier in your space. Many heating systems sap the moisture from our environments and our skin.
  4. Moisturize your skin morning, noon and night and any other time you feel you need it. Pick something thick and nourishing for best results.
  5. Bundle up. Make sure your skin is covered as much as possible if you have to be out in the extremes.

And if you just can’t reach that itchy place in the middle of your back, give me a call and I’ll be happy to help!

Sharon Bryant Harvest Moon Massage Therapy is Decatur’s Barefoot Massage Specialist!

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valentines

Make this year a sweet one by gifting someone an hour of relaxation!

Purchase gift certificates online here!

Sharon Bryant Harvest Moon Massage Therapy is Decatur’s Ashiatsu Oriental Bar Therapy Specialist!

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CalendarI seem to be getting this question a lot lately. From clients as well as people who know I’m a massage therapist that haven’t been on my table (yet).  So I thought I would take a shot at it.

The answer is…it depends.

How often you get a massage depends on what you’ve got going on in your life and body and what your goals are by having massage. I know, I KNOW, goals and massage? What? But it’s really not that complicated.

Let’s say you’re really stressed out, your shoulders and neck are hurting and you’re having headaches. You work at a desk with a computer full-time and there’s no chance of your workload slowing down any time soon. You’re pretty sure it’s all stress-related because the doctor says you’re perfectly healthy.

If all goes well with your first massage, we will assess how much progress was made and decide how soon you need to come back. In my experience, stress-related muscular issues usually respond well to massage. You may need to come back at two week intervals for a while to train your body and nervous system to relax, but after a few sessions you may choose to go to three, four or more week intervals. After a few months of regular massage therapy, your body will begin to tell you when it needs a massage and you and your massage therapist may need to adjust your interval again.

This is just an example, but I hope it gives you an idea of why it’s sometimes hard to answer how often someone should have a massage.

If you’d like to know how often you should be getting massage, give me a call and let’s talk about it!

Sharon Bryant Harvest Moon Massage Therapy is Decatur’s Barefoot Massage Specialist!

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