July 9

Improve your sleep……Improve your Mental and Physical Health By: Vicktoria Molokin

MASSAGE THERAPY

ALL BODYWORK SERVICES ARE $105 PER HOUR  

THERAPEUTIC MASSAGE

Therapeutic Massage is a full body customized massage which includes the use of various techniques to include trigger point, deep penetrating hot/cold contrast, deep tissue, and swedish techniques (based upon individual assessment).

SWEDISH MASSAGE

Swedish Massage is a very relaxing and therapeutic style of bodywork. It combines oils or lotion with an array of strokes such as rolling, kneading, and percussion to help the body improve its circulation. The benefits of this type of bodywork are wide-ranging and include relief from aches and pains, decreased stress levels in the body, enhanced mental clarity, improved appearance, and greater flexibility.

DEEP TISSUE MASSAGE

Deep Tissue Massage is a form of bodywork that aims to relieve tension in the deeper layers of tissue in the body. Deep Tissue Massage is a highly effective method for releasing chronic stress areas due to misalignment, repetitive motions, and past lingering injuries. Due to the nature of the deep tissue work, open communication during the session is crucial to make sure you don’t get too uncomfortable.

LYMPHATIC DRAINAGE MANUAL THERAPY

Lymphatic Drainage Manual Therapy is a specialized body work technique that is provided by advanced trained licensed and certified health care practitioners such as nurses, massage therapists, and acupuncturists. This therapy applies repetitive pressure at lymph node sites and a stroking technique along lymph vessels that stimulates the movement of lymph fluid. This therapy assists with post surgical swelling and inflammation due to numerous heath complaints such as sinusitis, arthritis, gastritis, back pain, neck pain and more.

REFLEXOLOGY

Reflexology – The principles of reflexology embody techniques designed to keep the body’s systems operating at peak efficiency. Providing gentle pressure along points in the feet can help achieve balance in the body by normalizing the function of the internal organs and stimulating the body’s natural healing process.

TRIGGER POINT THERAPY

Trigger Point Therapy – A trigger point is a tight area within the muscle tissue that causes pain in other parts of the body. A trigger point in the back, for example, may produce referred pain in the neck. The neck, now acting as a satellite trigger point, may then cause pain in the head. The pain may be sharp and intense or a dull ache. Trigger point massage therapy is specially designed to alleviate the pain at the source through cycles of isolated pressure and release. You can experience a significant decrease in pain after just one treatment. Receiving massage with trigger point therapy on a regular basis can alleviate a lot of stress associated with chronic pain.

GERIATRIC MASSAGE

Geriatric Massage is designed to address the specific needs of the elderly. This type of massage uses gentle and light application of massage techniques with oil or lotion to permit your muscles to be worked on without excessive friction to the skin. Geriatric massage has been shown to relieve anxiety and provide comfort, especially to touch-deprived elderly clients.

Do you have trouble falling asleep, staying asleep or waking up too early?   Lack of adequate sleep is associated with numerous medical and mental health issues.  Here are a few tips to help you get a restful night’s sleep.  If you have already tried these tips and continue to experience sleep difficulties, please call us.   Our integrative approach can help determine the root of the problem so that we can help you take the appropriate steps improve your sleep.

Several tips that can improve sleep:

  • Develop a bedtime ritual or routine engage in relaxing activities 30 minutes-1 hour before going to sleep. That can include taking a soothing bath, using lavender essential oil, unplugging from screen time, drinking chamomile tea, meditating, or listening to calming music just to name a few examples. If you do choose to read, read something boring instead of something that is enticing since that can prolong your ability to fall asleep. Avoiding anything that can increase your adrenaline prior to going to sleep like exercise or getting into arguments.
  • Unplug completelyavoid screen time from your phone, computer, or TV at least an hour before bed.  Not only does the light produced from electronics disruptive for your sleep hygiene but participating in screen time can be overstimulating and cause one to have difficulties falling asleep.
  • Maintain a regular sleep and wake schedule you don’t need to wake up and go to sleep exactly at the same time but do try to maintain the sleep schedule 6 days out of the week.
  • Food and drink avoid alcohol, drinking caffeine, or eating before bed. In addition, if you are hungry or drank too many fluids, you’re going to wake up throughout the night. If you are thirsty drinking chamomile tea has shown to promote sleep since it contains the compound known as Apigenin which produces a mild sedative effect.
  • Only use your bed for sleepthat is, do not read, watch TV, eat, or work in bed. Sexual activity is the only exception to this rule. On such occasions, the sleep routine is to be followed afterward when you intend to go to sleep.
  • If you wake up in the middle of the night DO NOT look at the clock it will only cause anxiety and stress you out which will make it even more difficult to go back to sleep.
  • Keep a journal by your bed two hours before sleep don’t work or think about work, just leave it for tomorrow. If you are concerned about forgetting your thoughts, keep a journal near you and write it down. Then set the list aside and go back to your bedtime routine.
  • Relaxation techniques this includes doing a mindful sleep meditation, guided imagery, and/or deep breathing techniques to calm your body and your mind. Try the 4-7-8 breathing exercise to help calm your anxieties, nervous system, reduce stress to obtain a better quality of sleep.
    • Inhale through your nose to a mental count of 4. Hold your breath for a count of 7. Exhale completely through your mouth to the count of 8. Practice this breathing exercise several times on a nightly basis.

Some of the underlying problems that cause sleep issues can be hormonal, nutritional,  or emotional stress.   We can help you determine this.

 


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Do you have trouble falling asleep, staying asleep or waking up too early?   Lack of adequate sleep is associated with numerous medical and mental health issues.  Here are a few tips to help you get a restful night’s sleep.  If you have already tried these tips and continue to experience sleep difficulties, please call us.   Our integrative approach can help determine the root of the problem so that we can help you take the appropriate steps improve your sleep.

Several tips that can improve sleep:

  • Develop a bedtime ritual or routine engage in relaxing activities 30 minutes-1 hour before going to sleep. That can include taking a soothing bath, using lavender essential oil, unplugging from screen time, drinking chamomile tea, meditating, or listening to calming music just to name a few examples. If you do choose to read, read something boring instead of something that is enticing since that can prolong your ability to fall asleep. Avoiding anything that can increase your adrenaline prior to going to sleep like exercise or getting into arguments.
  • Unplug completelyavoid screen time from your phone, computer, or TV at least an hour before bed.  Not only does the light produced from electronics disruptive for your sleep hygiene but participating in screen time can be overstimulating and cause one to have difficulties falling asleep.
  • Maintain a regular sleep and wake schedule you don’t need to wake up and go to sleep exactly at the same time but do try to maintain the sleep schedule 6 days out of the week.
  • Food and drink avoid alcohol, drinking caffeine, or eating before bed. In addition, if you are hungry or drank too many fluids, you’re going to wake up throughout the night. If you are thirsty drinking chamomile tea has shown to promote sleep since it contains the compound known as Apigenin which produces a mild sedative effect.
  • Only use your bed for sleepthat is, do not read, watch TV, eat, or work in bed. Sexual activity is the only exception to this rule. On such occasions, the sleep routine is to be followed afterward when you intend to go to sleep.
  • If you wake up in the middle of the night DO NOT look at the clock it will only cause anxiety and stress you out which will make it even more difficult to go back to sleep.
  • Keep a journal by your bed two hours before sleep don’t work or think about work, just leave it for tomorrow. If you are concerned about forgetting your thoughts, keep a journal near you and write it down. Then set the list aside and go back to your bedtime routine.
  • Relaxation techniques this includes doing a mindful sleep meditation, guided imagery, and/or deep breathing techniques to calm your body and your mind. Try the 4-7-8 breathing exercise to help calm your anxieties, nervous system, reduce stress to obtain a better quality of sleep.
    • Inhale through your nose to a mental count of 4. Hold your breath for a count of 7. Exhale completely through your mouth to the count of 8. Practice this breathing exercise several times on a nightly basis.

Some of the underlying problems that cause sleep issues can be hormonal, nutritional,  or emotional stress.   We can help you determine this.

 

Do you have trouble falling asleep, staying asleep or waking up too early?   Lack of adequate sleep is associated with numerous medical and mental health issues.  Here are a few tips to help you get a restful night’s sleep.  If you have already tried these tips and continue to experience sleep difficulties, please call us.   Our integrative approach can help determine the root of the problem so that we can help you take the appropriate steps improve your sleep.

Several tips that can improve sleep:

  • Develop a bedtime ritual or routine engage in relaxing activities 30 minutes-1 hour before going to sleep. That can include taking a soothing bath, using lavender essential oil, unplugging from screen time, drinking chamomile tea, meditating, or listening to calming music just to name a few examples. If you do choose to read, read something boring instead of something that is enticing since that can prolong your ability to fall asleep. Avoiding anything that can increase your adrenaline prior to going to sleep like exercise or getting into arguments.
  • Unplug completelyavoid screen time from your phone, computer, or TV at least an hour before bed.  Not only does the light produced from electronics disruptive for your sleep hygiene but participating in screen time can be overstimulating and cause one to have difficulties falling asleep.
  • Maintain a regular sleep and wake schedule you don’t need to wake up and go to sleep exactly at the same time but do try to maintain the sleep schedule 6 days out of the week.
  • Food and drink avoid alcohol, drinking caffeine, or eating before bed. In addition, if you are hungry or drank too many fluids, you’re going to wake up throughout the night. If you are thirsty drinking chamomile tea has shown to promote sleep since it contains the compound known as Apigenin which produces a mild sedative effect.
  • Only use your bed for sleepthat is, do not read, watch TV, eat, or work in bed. Sexual activity is the only exception to this rule. On such occasions, the sleep routine is to be followed afterward when you intend to go to sleep.
  • If you wake up in the middle of the night DO NOT look at the clock it will only cause anxiety and stress you out which will make it even more difficult to go back to sleep.
  • Keep a journal by your bed two hours before sleep don’t work or think about work, just leave it for tomorrow. If you are concerned about forgetting your thoughts, keep a journal near you and write it down. Then set the list aside and go back to your bedtime routine.
  • Relaxation techniques this includes doing a mindful sleep meditation, guided imagery, and/or deep breathing techniques to calm your body and your mind. Try the 4-7-8 breathing exercise to help calm your anxieties, nervous system, reduce stress to obtain a better quality of sleep.
    • Inhale through your nose to a mental count of 4. Hold your breath for a count of 7. Exhale completely through your mouth to the count of 8. Practice this breathing exercise several times on a nightly basis.

Some of the underlying problems that cause sleep issues can be hormonal, nutritional,  or emotional stress.   We can help you determine this.

 

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