Happy November!

We just returned from visiting my brother in Chicago last weekend. I love the flavor of the city, its diversity, the events, the art and the accessibility of everything. I just don’t like the weather: cold, windy, cold . . . But, it’s good weather for hot spiced cider! I was glad to get back to warmer weather in Nashville.

All the holiday paraphernalia is out in the stores, so it’s soon to be Thanksgiving. This month, I’m answering the question of how frequently to get a massage. I’m also doing minute massage for traditional Thanksgiving activities and covering the Bowen technique.

Later this month, I’ll add an online order page for gift certificates to my website (http://www.massagebyheather.com). I’ll email you when that’s ready to go!

Enjoy!

- heather wibbels (615.294-6672)

Almost every new client asks me this question. The answer is always a balance between several factors: the goal of massage for the individual, time considerations, budget implications and the client’s response to massage in general. Although there is no easy answer that works for every person, there are some general guidelines.

Let’s look at the three most common reasons people come in for massage and the ideal frequency for those goals. Keep in mind that in addition to these recommendations, you must look at your schedule and budget for a suggestion that fits your situation in the best possible way. For each of these goals, I will cover the suggested frequency of visits, what to do between visits to prolong the effects of the massage, and the timing of the visits.

Relaxation and Stress-Relief
Massage relaxes the body, the mind and the spirit – it works out the tension in the muscles we gather through our everyday activities. The body absorbs both physical and mental stress, storing it in the body, causing tight muscles, restricted range of motion, and chronic pain/soreness. Clients dealing with periods of high stress often use massage to get the body closer to its natural, unstressed state. Dealing with the tension in the body relaxes the mind as well and reduces the body’s reaction to periods of high stress.

Frequency: For clients with a normal amount of stress and tension in their lives, I suggest massage every three to four weeks. Some clients with high stress levels, either from their jobs, their relationships, or their emotional life need massage more often, sometimes every one to two weeks. Between Visits: Plan some personal time each week to do something that relaxes you – a long walk, an evening with several hours to yourself, time to read. etc. Listen to music or practice deep breathing for relaxation during the week when you only have a few minutes to yourself. Help your body remember what it feels like to be relaxed. Timing your Visit: If you have regular deadlines or activities that cause stress, schedule your massage just after the deadline or activity has passed.

Chronic Neck Pain or Back Pain
Many clients use massage to relieve chronic pain – especially in the neck and the back. Massage works out the tension in the muscles causing the pain, and releases trigger points referring pain to other parts of the body. Pain in one part of the body often causes tension, soreness and aches in other parts of the body as your body uses other muscles to compensate for those in pain. My goal with clients is to work with them to find a frequency that allows them to function at a reduced pain level between sessions.

Frequency: The goal of massage for chronic pain is to find a session frequency that allows you to function as close to pain-free as possible. Often, I suggest starting with more frequent sessions – every one to two weeks for six to eight sessions – and as the body slowly releases more of its tension in each session, move to less frequent sessions. Someone with chronic neck pain may start by seeing me every week, but after six or eight weeks, will be able to reduce the frequency of the session to every two weeks. The goal is to increase the amount of time between sessions while continuing to reduce the pain to a manageable level between sessions. Between Visits: Pain causes physical and mental stress on the body. Be sure to take some personal time each week to do things that relax you. In addition, become aware of holding patterns in the neck and back. As you notice holding in your muscles, take a deep breath and release the muscles. Awareness of tension in the body is an excellent means of retraining your muscles to exist in a more relaxed state. Stretching between sessions is very important to retain the relaxed and lengthened state of the muscles that exists at the end of each session. Talk to your therapist about types and frequency of stretches to make sure you are progressing. Be on the lookout for activities that exacerbate the pain and tension, and modify your movements to reduce stress on the body. Timing your Visit: Come on a day when you can relax and reduce physical activity for about 24 hours after the session. If a particular activity causes pain, come once you’ve completed that project or activity and don’t have to return to it for a day or two. That will allow your body to get used to the lengthened and relaxed muscles before heading back into your normal routine.

Injury
Clients using massage to treat injury often look for the healing effects of increased blood flow, improved immune function and muscle release of massage techniques. Try to come as soon as you can after you injure yourself. Be sure to use rest, ice compression and elevation on any muscle injuries. Also, go to your primary care physician for serious injuries that might indicate broken bones, torn tendons or ligaments or other serious internal damage.

Frequency: Depending on the injury, you may need to get a shorter, focused session (30-45 minutes) a couple of times in one week. Then sessions may go to one a week for a few weeks, then taper off as the injury heals. Do not get massage if the area is inflamed – wait until the inflammation has passed. Between Visits: Rest the injured area, but make sure you are mobilizing the muscles and joints gently on a regular basis. Do not keep the area immobile between sessions as this will decrease flexibility and increase muscle tension. Gentle mobilization of the area between sessions will help the healing process. Timing your Visit: Come as soon as you can once the inflammation has reduced.

In general, you want to time visits so that your body is not overloaded with tension and pain by the time you come in. You want to feel ready for your next massage, but not in desperate need for the next session. Waiting too long between sessions can cause further stress on the body, and make your sessions less enjoyable if you have to spend the session doing deeper, less relaxing work to get the tension out of the muscles.

Although this article lists the ideal frequency for the most common problems massage therapists see, take into consideration your budget and your schedule. Massage therapists understand the restrictions time and money place on your ability to schedule sessions, and we will work with you within your constraints to plan a massage treatment schedule that will address your needs and meet your goals.

More on Massage: Bowen Technique
Light Touch from Australia

The Bowen technique utilizes light touch across muscles to release tension and soothe aches and pains by retraining the autonomic nervous system. Developed by Tom Bowen in Australia in the 50s and 60s, it uses a series of light moves in sequence interspersed with short periods of rest where the therapist leaves the room for a few minutes to elicit changes to the muscles and fascia of the body. Bowen technique is a gentle, rolling technique similar to strumming a stringed instrument. After a short series of moves, the therapist leaves the room for a few minutes while the body accepts and integrates the changes. “The technique works by rebalancing the muscular and fascial tension levels and releasing tensions and distortions in the fascia, which affect the whole body. When the fascia and muscles are permanently contracted or distorted, the tissue dehydrates, thus Bowen assists rehydration and softening of the connective tissues, and, through the piezoelectric quality of the fascia, facilitates the body's capacity to detect, amplify and process bio-electromagnetic signals that inform the cells where maintenance adjustments need to be made for maximum health” http://www.positivehealth.com/permit/Articles/Bowen/olafimihan74_p.htm.

The theory behind Bowen is that it retrains the body to remember how to heal itself. Nerve impulses sent to the muscles, joints and tendons through the gentle strumming help the body heal itself. Clients often report relief in two to three sessions, and the healing process, while started in the session, often takes place over two to three days following the session.

A treatment generally lasts about an hour, with the client lying clothed on a massage table. During the session, a series of moves are applied to the body through the clothes or directly on the skin, then the therapist leaves the room for two to three minutes for the body to make its own adjustments. Initially, clients are encouraged to try a series of one session per week for the three weeks to see how the technique affects the body. Bowen claims to treat many musculoskeletal symptoms and disorders in addition to digestive and respiratory conditions, among others.

For more information, see:

• The Gentle Power of Bowen
• Positive Health (Articles about Bowen)
• The Bowen Association UK
• The Bowen Institute
• The Bowen Directory
• Bowtech