Looking to Unwind...

Massage Near Narragansett Beach!

    In case the beach is not relaxing enough, you can take your relaxation one step further with a massage.  Optimal Wellness Therapeutic Massage is only a moment away from the local beaches and will make you feel miles away from your everyday stress. Whether you are coming from  Matunuck, Scarborough, Sand Hill Cove or any other local South County beach, we are within minutes. 

Optimal Wellness is listed as a "Local Gem" on the RI Blogger's site for all things local as well as current events throughout Southern Rhode Island. We have also been voted a "Best of RI" 2014 award winner in Rhode Island Monthly magazine.  If you are on vacation, come discover what many of the locals already know. If you haven't been by, come and see what you've been missing!

Massage Therapy is more than just an indulgence, it is an investment in your well being.

 Massage Near Narragansett Beach...a little more...

Benefits of Massage: 

• Increased Flexibility
• Decrease in Stress and Tension  
• Improved Mobility
• Greater Range of Motion
• Clear Mindedness
• Relaxation
• Increased Sports Performance
• Release Muscle Tension
• Exactly what you need!

 

Massage Near Narragansett Beach Click Here to Visit Our Full Site

 

Stephanie White BA, LMT

401-480-2124

260B Columbia Street

Wakefield, RI  02879

Flexible Hours By Appointment Only



Love this photo of Narragansett Beach?

Check out other beautiful works by Paul Broderick

 

 

 

                                           https://www.flickr.com/photos/paulbroderick/



    

Stress Management. How Not To Freak Out.

Do you have a job? No job? A house? No house? A car? No car? Then you probably have stress. As a massage therapist, it would be out of my scope of practice to issue any formal diagnosis here but let's just see if the shoe fits. Stress is defined as:

¹stress

noun \ˈstres\

: a state of mental tension and worry caused by problems in your life, work, etc.
: something that causes strong feelings of worry or anxiety

: physical force or pressure

Any of this ring a bell? Or maybe you are more of a visual person:

                                                                                                                                   

GOT STRESS?

Either way, I'm fairly certain there is something in your life that causes you some degree of stress. Forget to pay the cable bill on time? Procrastinating on something you should have done a week ago? Just find out your kid needs 30 nut-free, gluten-free, kosher cupcakes by tomorrow?  Mother in law coming back from Florida soon and you still haven't cleaned the house? Wish these were the only problems you had?

Stress can manifest itself in different ways. Anxiety, insomnia, depression....For a more comprehensive list check out web MD's list of physical, emotional, behavioral and cognitive effects of stress. ( Just a heads-up, Web MD itself has been know to cause more than a little stress. Spend more than 30 minutes on this site and you will self-diagnose yourself with no less than 6 potentially fatal conditions you didn't even realize you had).

Do not try this at home.

Eliminating stress entirely from our lives is unrealistic. So the real question is how can you effectively manage stress in a healthy manner? (I have a strong suspicion you know where this is heading) Massage has been proven to reduce stress--you knew this--but just like in my first blog post: How Often Should I Get a Massage?  I know it is not always possible to get a massage as often as you would like due to finances or time constraints but here are a few things you can do on your own to manage stress that also work, don't cost a dime and can be done anywhere with minimal time commitment.


 Breathing--When you breathe deeply, you send a message to your body to relax. You kind of have to breath anyway so simply altering your technique, even briefly,  shouldn't be all that difficult. Click here for breathing techniques and scroll down to 'The Centering Breath'. Pay special attention to diaphragmatic breathing.

Exercise--Exercise helps to release endorphins that help combat stress hormones. You've probably heard of a 'runner's high' but walking and other forms of exercise can help defeat stress. Find something you like (biking, swimming, hiking) you are more likely to stick with it.

Meditation--Even just a couple minutes of clearing your head can help reduce stress. It doesn't have to be overly involved and complicated. Click here for an article that makes it easy for even the most distracted of us.

So if you have stress in your life, these are a few things that have been proven to work to decrease stress and are worth giving a try. If you do not have any stress in your life, please contact me. I need to know what your secret is. For real.



I also found an article that I liked: Seven Positive Ways To Deal With Stress .

Goals, Dreams & The Guy Who Wanted To Put His Coat On

We all have goals. Some big, some small. You might dream of someday running a 5k or a marathon.  Your goals may include things like losing 10 pounds, visiting Tibet, buying a house, learning a new language or possibly even finally getting your ridiculously overdue spring

Fact.

cleaning done before your mother-in-law gets back from Florida in early June...hypothetically speaking, of course.

Often times when someone comes in to my office, their goal is to relax and reduce their stress level. Other clients have a lot of muscle tension in specific areas that they would like to work out. This tension can be a chronic condition or discomfort due to recent events or activities. A popular goal this time of year is getting the yard work done. Yard work is an activity that very often leads to muscle tension. Some clients come in with the intention to treat  specific chronic conditions such as plantar fasciitis, carpal tunnel, and ITB syndrome, among others.

The hidden dangers of yard work

A man came in over the winter and his goal was to simply be able to take his coat off and on in the same way he had been doing for 60-something years before he was diagnosed with the dreaded 'frozen shoulder' (aka: adhesive capsulitis).

The first time he came in, I watched him wiggle and shrug his shoulder while flailing his arm around in order to get his jacket off. He looked defeated and sad. He had been through some physical therapy but still wasn't satisfied with his level of progress. "I just want to be able to put my coat on again. That's it. If I can do that I'll be happy." We worked together consistently for maybe 5 weeks incorporating a technique called Active Isolated Stretching into his massage therapy sessions. I also gave him some stretches to do at home that he was very diligent about. Range of motion in the shoulder gradually increased little by little and after about a month Frozen-shoulder-guy came in to my office very excited and said, "Look! Look at this!" He took his coat off and put it back on. Ta-da!  No arm flailing or shrugging. Mission accomplished.

I can't take all the credit for Frozen-shoulder-guy's progress. He did his 'homework' and kept up on his stretches. He was determined to meet his goal and invested his time and energy in improving the quality of his life. Sincere effort and determination are what it takes to succeed. This is true of every client I have seen regardless of their condition. You need to be willing to invest in yourself.

I think this is always true whenever we want to reach a goal or improve the quality of our lives. We have to do our part, invest the time and commit to an honest effort if we expect to succeed. There is never a short-cut or magic formula for real success.  It doesn't matter if it's building a successful massage practice, putting on your coat, running a marathon, learning a language or getting your spring cleaning done...before early June...when your mother-in-law will be back from Florida...So, on that note, I will be getting off the computer and getting after some not so hypothetical spring cleaning.

Avoid the Creepy Places, Find the Right Therapist, Get a Great Massage

Maybe you're looking for a regular massage therapist or are considering booking a massage for the very first time. Either way, there are a few things you need to know in order to guarantee you will have a good experience.

Okay, let's start by getting the obvious out of the way:  Avoid the creepy places. Yes, this post is going there. Let's don't pretend we haven't all heard of the 'happy ending massage'. The jokes run rampant when you work in this field. Those places are out there and most don't even attempt to disguise it. If the ad, craigslist post, or flyer you found taped to the wall of the men's room at some night club looks shady, it most likely is. Trust your instincts and steer clear.  We, the legit massage professionals, have worked very hard to distance ourselves from that image to the point where you may find yourself corrected if you refer to a massage therapist a 'masseuse'.

Rhinos are not licensed in Rhode Island

Now that we've had a brief tutorial on avoiding smut, you still need to find a qualified masseuse massage therapist. In order to practice massage therapy you need to have a license. The requirements can vary from state to state. In Rhode Island you are issued a license through the Department of Health. You are known as an LMT or licenced massage therapist. There is a requirement for education hours as well as a state exam. You can find licensed therapists on this site.  You can also find out if any complaints have been filed against the provider. Anyone who claims to do any form of 'massage' (Thai, hot stone, sports etc...) needs to have a license.

So now we have avoided smut and found someone legit with the right credentials, the next step is to think about what you would like a massage session to do for you. Relaxation? Pain management? Treatment of a chronic injury?  Massage therapist have different specialties. You can usually see if they fit your needs from their website or simply give them a call and ask. If a massage therapist can not help you, they should be able to refer you to someone who can.  Also, if you have a special condition such as pregnancy, lymphedema, or cancer, you want to find a therapist who is trained and certified to treat these specific conditions. Not all massage therapists can safely work with clients with these conditions. Ask for credentials and certification.

So now we are in the hands of a licensed professional who is properly credentialed to meet our goals.  A thorough health history and intake should be taken by the therapist at the initial visit. Goals should be established and a plan for the session should be devised. If it is your first visit, be sure to voice any questions or concerns you have. Your therapist should be someone you feel comfortable with. If you have never had a massage, the therapist should talk you through the process prior to getting on the table right down to the draping. Communication is key. The therapist should check in with you about pressure as well as your overall comfort during the session. You should feel comfortable mentioning any concerns you might have. You should also be comfortable enough with your therapist to be quiet and just enjoy the treatment.

Don't be afraid to speak up if the pressure is too much

My personal suggestions for a good massage

1. Ladies, do not apologize for not shaving your legs. My male clients never do.

2. Arrive on time. This is YOUR hour. The following hour belongs to the next client and I need to keep on schedule and you will not get your full hour. I wish I could, but I cannot change the time-space continuum. It's a work in progress.

3. Let your needs/wants be known. If you are ticklish, say something. If your favorite place for massage is your hands, say something. Being psychic is another work in progress. Until then let me know, you will get more of what you want and less of what you don't

3. Do not sweat your pedicure. I probably did not notice if you had one within the last 6 months or not. I have worked on the feet of people who had just done 150 miles on their bike at events or ran the Boston Marathon and didn't flinch.

4. Gas happens. If it happens to you, know you weren't the first and you wont be the last. I teach pilates. Someone toots at least once per class.

5. Falling asleep or snoring. I consider this a form of flattery.

6. If the pressure is too much or too little, speak up. If the therapist finds a spot you want a little more time spent on, say so. It makes our job easier.

7. Relax. Tune out. This is your time. Do not think of what you went through to get in today or what you need to do when you leave. This is YOUR time. ENJOY.

 

The Tale of the 42 Pound Head

If you had to venture a guess, how much would you say your head weighs?  Definitely not 42 pounds, right? That's crazy talk. The average human head weighs approximately 10-12 pounds.

The 14 ton head. 

Extensive time spent at a computer, poor sleeping posture, driving, even breathing habits can cause a 30 pound weight gain....in your head. So how exactly does this happen and what are the repercussions? We'd have to revisit our junior high science classes where we learned about first-class levers, fulcrums, their effect on mass and gravity and all that other riveting stuff. We won't be doing that here today, instead I am including a nice, simple little picture illustrating this phenomenon (you're welcome).

The mechanics of updating a Facebook status

Your head should be properly aligned where your ears are directly above your shoulders. For every inch your head
creeps forward, there is a 10 lb weight gain. If we do the math, a 3 inch increase can translate to a 30 lb weight gain resulting in a 42 pound head. YIKES. Notice in the picture above when the head is in the forward head position where the increase in applied force (AF) occurs. All the vertebrae, ligaments,  and muscles on the back side of your neck end up picking up the slack resulting in muscle strain, imbalance and accelerated aging of the cervical disks (think: disc herniation, arthritis). Headaches, TMJ, pain in facial muscles, pain at the base of the skull and all the the muscles running down the back of your neck all the way down the spine are some of the symptoms you may experience with chronic forward head posture.

    Good                   Not Good

Unfortunately the activities that contribute to the muscular imbalances found in forward head posture are things we all do daily either through our jobs or for recreation. They are unavoidable.  Call me psychic, but I predict you are more than likely on a computer right now. Stop and check where your ears are. Are they back over your shoulders? (You knew I didn't mean are they on the side of your head, right?). Habitually poor posture is the leading cause of forward head posture. Being vigilant about your posture whether you are sitting, standing or driving is the best defense against the 42 pound head.

End result of habitually poor posture.

Fortunately, if noticed early enough, the muscular imbalances caused by forward head posture can be corrected.  If you notice any of the symptoms I've mentioned, spend a lot of time at a computer, or have observed that you might have forward head posture check out the links at the end of this blog on proper postural alignment. Scheduling a massage can help alleviate any of the pain you might be experiencing in addition to helping restore balance between the muscle groups involved in the dysfunction of forward head posture. I also recommend stretches and strengthening exercises for specific muscles groups that clients can do at home.




Click on these links for better posture:

Posture For a Healthy Back

Good Posture At Your Desk

Plugged in and nowhere to hide

Mr. Rogers, Marilyn Manson & massage myths.

I'm sure you've heard all kinds of things about what massage therapy can and can't do. Some of that information may have come from a reputable source or an educated massage therapist. Then there's always that information floating around that can only be attributed to sources such as 'my best friend's cousin's brother-in-law heard it from a guy at the gym' or worse....'I saw it on Facebook'.

How did I never see it?

It's this type of unevaluated, information-regurgitation that has people believing Fred Rogers was once a deadly assassin for the navy seals prior to his gig as the host of Mr. Rogers Neighborhood, or that Paul from the Wonder Years grew up to become Marilyn Manson but you already knew this to be fiction....right?

I totally see it.

This is the same way some massage myths persist despite a substantial lack of scientific evidence. Unfortunately, unsubstantiated claims about the benefits of massage can serve to undermine the credibility of the profession ESPECIALLY when these myths are perpetuated by massage therapists who might not be up to date on current research. This would be the fashion equivalent of sporting pinch-cuffed, acid washed jeans and shoulder pads. Let's step into the times, people.  There are so many PROVEN benefits of massage there is no need to be making lofty claims that simply don't hold up when put to the test. Other claims can make massage appear inappropriate for certain populations despite the fact that the these populations could actually benefit from massage when treated by a properly trained therapist.  

Let us now have a look the the solid and the sketchy.

The Solid

These are the effects of massage consistently supported by research:

  Increases joint flexibility

Boosts the immune system

Decreases pain and inflammation

Relaxes muscular tension

 Improves posture

 Improves circulation

Releases endorphins

 Lowers blood Pressure

 Decreases levels of stress hormones 

(including cortisol)  

 

Good stuff, right?

 

The Sketchy

Here are three of the most widely circulated pieces of information that have yet to be substantiated by any significant degree of scientific evidence:

Make sure you drink lots of water after a massage, it helps flush out the toxins released by massage.

What IS that thing?

First of all, I would ask for a definition of what constitutes a 'toxin'. What are these toxins that have been freed and are now running amok in our bodies post-massage? Toxin is a term that should not be thrown around loosely considering the definition can range from naturally occurring metabolic waste to environmental pollutants, chemotherapy, snake venom or rat poison. I'm not going to get into a scientific discussion of how our bodies handle undesirable molecules/toxins but Paul Ingraham does a fantastic job of explaining the physiological improbabilities of massage removing these things from the body and the whole water drinking thing. Sorry. I'm your massage therapist, not your liver or kidney. The odds of you being taken down by Mr. Rogers may actually be greater than having a massage therapist flush 'toxins' from your system.

 

Massage spreads cancer. Anyone who has cancer should not get a massage.

This is a big, fat fib. A massage therapist with advanced training in oncology massage can be very beneficial to those battling cancer. Massage switches the body from the sympathetic mode(fight or flight) to the parasympathetic (rest and digest). To greatly simplify--it is in the parasympathetic where stress is decreased and the body can focus it's energy on healing. A massage therapist who is competent in oncology massage does not mean someone who watched a couple videos, went to a one day workshop or thinks simple light touch is okay. This is an individual who is knowledgeable regarding cancer treatments, medications and possible side effects. Someone who has spent a substantial amount of time in a supervised clinical setting working with oncology patients in various stages of treatment as well as protocols to assess and minimize lymphedema risks. ASK FOR CREDENTIALS. I shudder when I see some of the people who offer oncology massage despite a lack of proper training. I have invested the time in earning an advanced certification in oncology massage and provide skilled oncology massage through my private practice in addition to being an independent contractor for an integrative oncology program. If you are interested in the efficacy and current research on oncology massage, Tracy Walton is the best resource out there.

It is dangerous to receive a massage during the first trimester of pregnancy.

Just like oncology, there are individuals who have advanced training in prenatal massage. This rumor is most likely tied to the correlation between the first trimester of pregnancy being the most likely time for the spontaneous termination of a pregnancy to occur. A skilled massage therapist with the proper training would be able to safely provide massage and reduce stress and tension while increasing the comfort of the client at any stage during a pregnancy right up until labor.

What I hope you take away from all this:

• Mr. Rogers was not a cold blooded killer. 

• If you hear something regarding massage that you are unsure of, check into it through the Massage Therapy Foundation or another credible, research-based site (IJMTB, NIH).

• If you have a specific condition that may require additional caution (pregnancy, cancer) find a massage therapist with the proper training to address that condition in a safe and effective manner. 

• If you come to my office, I will always offer you water after a massage simply because you might be thirsty. If you are bitten by a King Cobra or stung by a Box jellyfish, I recommend 911. Please do not call for an appointment.

How often should I get a massage?

Clients ask this a lot. If you recently hit Power Ball or have been featured in Forbes Magazine, I suggest daily. Maybe twice a day.  However, If you are like the rest of us who have jobs, kids, pets, make an attempt at maintaining some semblance of a social life and are pestered by time constraints and bills to pay, then you probably don't have the time or resources to come in for massage as often as you want or need.

I am going to assume you fall in the 'like the rest of us' category otherwise you would be getting a massage somewhere at this very moment, not reading my blog. Just for you, I'm going to share a couple of self-treatment techniques that can help you maintain some of the benefits of massage until your next visit.

I always try to find ways that allow my clients to help themselves, either by correcting habits that may be contributing to their pain or by finding ways to work the problem areas themselves at home in between visits. After an initial evaluation, this might include specific stretches or strengthening activities or even postural corrections. In addition, here are a couple tools I have found effective when it comes to treating knots, Trigger Points, and tight muscles:

                           Self-Treatment Techniques

         

I <3 Pinky

My personal favorite and BFF, Pinky. Pinky and I do not have an exclusive relationship so for under $2, Pinky could be your new BFF too. You can find these little guys all over. I picked a bunch up at Benny's and I keep a stash in the office.  The Hi Bounce Pinky ball can be used for knots or Trigger Points in the shoulders, arms, legs, and glutes. To use on back/shoulder area, lean against a wall and start with the ball high on the upper back. Lean your back into the ball and step both feet away from the wall. The further you step your feet out from the wall, the greater the pressure on your back. Roll the ball up and down, back and forth focusing on the area you wish the treat. The Trigger Point Therapy Workbook is an excellent reference material that I use in my office to provide clients with handouts on treatments for specific areas. If you use a tennis ball, it is helpful to first place the ball inside a sock to keep it from sliding if you are using it against a wall.

Necessary evil

Unlike my relationship with Pinky, the one I have with the foam roller is more of a love-hate relationship. Extremely effective but there's a certain 'hurt so good' quality to this technique that can make it pretty intense depending on the area you are working. Anyone with habitually tight muscles can greatly benefit from a foam roller, especially those with tight muscles in the legs and hip region including hamstrings, quads, glutes as well as the notorious IT band. Foam rollers are popular with athletes since foam rolling can expedite recovery time, reduce inflammation, increase flexibility and decrease the potential for injury, all of which improve performance. Foam rollers come in many different sizes and textures and are widely available. If you are local, check Job Lot for the best bargain.

If you've had a massage and are familiar with the benefits, you know there really is no substitute. (Sorry, Pinky) The good news is you do not need to be Bill Gates, P-Diddy or lead a life of complete leisure to get a massage. Optimal Wellness offers reasonably priced massage and flexible hours. I'll even send you on your way with a Pinky of your very own until we meet again.