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In today’s nonstop world, quality sleep has become a rare treasure. Yet, experts recommend that adults get at least 7 hours of sleep each night to maintain optimal health. Falling short of this can do more than just leave you feeling groggy—it can weaken your immune system and lead to serious health issues.

But for many, sleep isn't just elusive; it's a nightly battle. Insomnia and other sleep disorders aren’t just minor annoyances—they're chronic problems that drain energy and diminish quality of life. If you’re among the countless individuals struggling to find rest, massage therapy could be the natural, restorative answer you’ve been searching for.

Understanding Insomnia and Sleep Disorders

Insomnia is a common sleep disorder that can make it hard to fall asleep, stay asleep, or wake up too early. It can leave you feeling drained, irritable, and unable to function well during the day. While there are many causes of insomnia, including stress, anxiety, and physical discomfort, the consequences are universal: poor sleep leads to poor health. 

How Massage Therapy Can Improve Sleep

Massage therapy offers a holistic approach to managing sleep disorders and insomnia by addressing both the physical and mental factors contributing to your sleeplessness. Here’s how:

1. Reduction of Stress and Anxiety
   Stress and anxiety are two major culprits behind insomnia. Massage therapy promotes relaxation by reducing levels of cortisol, the body's primary stress hormone. This, in turn, allows your mind and body to unwind, making it easier to drift off to sleep.
2. Release of Serotonin
   Massage therapy stimulates the release of serotonin, a neurotransmitter that helps regulate sleep. Serotonin is a precursor to melatonin, the hormone that controls your sleep-wake cycle. 
3. Alleviation of Physical Discomfort
   Chronic pain or tension in muscles can make it difficult to get comfortable at night. Massage therapy can relieve these physical issues by loosening tight muscles, improving circulation, and reducing inflammation. When your body feels better, you're more likely to experience uninterrupted sleep.Additionally, massage increases the production of endorphins, the body's natural painkillers and mood elevators, which help create a sense of well-being and relaxation.

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Making Massage a Part of Your Sleep Routine
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Incorporating massage therapy into your wellness routine doesn’t just help with sleep; it enhances your overall quality of life. Whether you opt for a professional massage or practice self-massage techniques at home, making time for this powerful therapy can help you break free from the cycle of insomnia and enjoy restful, restorative sleep.

If you're in Austin, Texas, and struggling with sleep, consider scheduling a massage session today. Your body and mind will thank you, and you'll be one step closer to the restful sleep you deserve.

In our increasingly digital world, many of us spend long hours hunched over smartphones, tablets, and computers. This prolonged screen time can lead to a condition known as "tech neck." But what exactly is tech neck, and how can you manage it? Let’s explore.

​What is Tech Neck?

​Tech neck, also known as text neck, refers to the pain and discomfort that result from the repetitive strain of looking down at electronic devices for extended periods. This posture places significant stress on the cervical spine, leading to various musculoskeletal issues.

Causes of Tech Neck

The primary cause of tech neck is poor posture while using electronic devices. When you tilt your head forward and down to look at a screen, the weight of your head increases the strain on your neck and upper back. According to a study by Kenneth Hansraj, MD, for every inch your head tilts forward, the pressure on your spine increases by about 10 pounds. This can lead to muscle imbalances and pain​ (American Massage Therapy Association)​​ (American Massage Therapy Association)​.

Symptoms of Tech Neck
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​Common symptoms of tech neck include:

• Neck Pain and Stiffness: Persistent pain in the neck and shoulders is the most common symptom.
• Upper Back Pain: Tension and discomfort in the upper back are also frequent complaints.
• Headaches: Strain on the neck muscles can lead to tension headaches.
• Reduced Range of Motion: Difficulty moving your neck freely can occur due to muscle tightness and stiffness.
• Postural Issues: Forward head posture and rounded shoulders are typical signs of tech neck.

Long-term Effects

If left untreated, tech neck can lead to more severe problems, including chronic pain, herniated discs, and even nerve damage. It can also contribute to poor posture, which can affect your overall health and well-being.

Preventing and Managing Tech Neck
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1. Ergonomic Adjustments:
   • Proper Screen Height: Ensure your screen is at eye level to avoid tilting your head forward.
   • Supportive Chair: Use a chair that supports the natural curve of your spine.
   • Frequent Breaks: Take regular breaks to stretch and move around.
2. Exercise and Stretching:
   • Neck Stretches: Gentle stretches can help relieve tension in the neck and shoulders.
   • Strengthening Exercises: Strengthen your upper back and neck muscles to improve posture and support your spine.
3. Massage Therapy:
   • Targeted Massage: Techniques such as deep tissue massage, myofascial release, and trigger point therapy can alleviate muscle tension and pain.
   • Regular Sessions: Consistent massage therapy can help manage symptoms and prevent recurrence.
4. Mindfulness and Relaxation:
   • Stress Management: Practices such as yoga and meditation can help reduce overall stress, which can contribute to muscle tension.

To help you combat the symptoms of tech neck, we offer our exclusive Tech Neck Relief Package. This package includes:

• 6 x 60-minute massage sessions focusing on the neck, shoulders, and upper back.
• Stretches and Exercises: Designed to help loosen tight muscles and lengthen shortened muscles, reinforcing better posture.
• Free Aromatherapy: Each session includes aromatherapy to help combat stress and enhance relaxation.

Special Offer:

• Early Bird Special: Enjoy 20% off if you're among the first 5 clients to book the package.
• Referral Bonus: Refer a friend who also books a package, and both of you will receive an additional 60 minutes to your package.

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Don’t let tech neck hold you back. Book your first session today and start your journey to a pain-free and healthier you!

Schedule Here.

By understanding the causes and symptoms of tech neck, and taking proactive steps to prevent and manage it, you can maintain a healthier, pain-free lifestyle even in our tech-centric world.

It has been over a year now that we have been facing the uncharted territory of COVID-19. As more science and research has been released, how massage therapist run their practice has been consistently evolving. As more COVID shots are being administered many massage therapist including myself are wondering "How long until you can get a massage after the shots?"

This was one of my first thoughts once learning of the responses people were having. As a trusted source of info for massage therapist, I turned to my massage therapy insurance for guidance on making the best decision for my practice. 
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Leading massage pathology expert, Ruth Werner, suggested waiting 2 days after each shot before scheduling a massage. The vaccine is still new and there is not enough info on the direct effect. The one for sure thing is that many do respond with flu like symptoms after the shot, typically within 2 days.

The other  consideration I am taking into account is my clients experience. When talking to many of my clients who received the vaccine many of them felt "flu-like" symptoms for a few days or even a  bit postponed. While others felt completely fine. 

Taking in both expert advice from Ruth Werner, my clients experiences, and my understanding of the effects of massage, I want all my Heeling Hands clients to wait at least 5 days after any of the COVID shots before scheduling their massage.  Between little research on the effects and how randomized peoples experiences range, Heeling Hands wants to give everyone a bit more time to heal before continuing our work.  Thank you so much for your support all through out this evolving time.

​Many people will say that the holiday season is their favorite time of year, but also the most stressful. The long lines and crowds of shoppers, attending holiday parties, breaking your normal diet routine,  entertaining guests and spending money on gifts  on top of all the normal day to day stressors can be OVERWHELMING!

You know it is coming every year but you still feel the stress creeping in, so what do you do? Here are my top 5 tips to help manage holiday stress and enjoy the season.

Lets be real. Spending money over the holidays is unavoidable. However, how much money you spend is up to you. Setting a budget helps you be in control of your finances and staying within means without breaking the bank. Sometimes more is not always best so be creative and maybe there is an act of service you can provide rather than spending money on a gift.  After all you can put a price on kindness.

If shopping isn't your thing or if crowds make you anxious, this tip can really make a shift in the experience.  Once you have set your budget, make a list of all the people you need to buy gifts for. Then by each name write out what you plan on getting them that way you can first do any online shopping to avoid crowds but also writing it down helps you keep track of which gifts you need to get.

Saying no to holiday festivities is okay. Keeping on track with your normal weekly routine is a must so that your needs are being met. Don't feel obligated to go to that nutcracker show if you still need  to fit in your workout or your are too exhausted. Exhaustion can lead to you catching that flu everyone else has and that is definitely not the way to spend the holidays. 

Sticking to your normal diet can be tough during the holidays. Making adjustments to your diet around the holidays can be helpful in keeping on track with your goals. For example, if your family isn't vegan offer to make a few sides that you know are safe to eat. Other ideas may be making family events your cheat days or really paying attention to portion control and stopping when your full.

The holidays are supposed to be the giving season. In order to give you MUST take care of yourself. Sacrificing your self care routine in order to fit in one more holiday errand or event is how you will achieve feeling overwhelmed and being stretched too thin. Go to that workout, stick to your meditation practice, and BOOK YOUR MASSAGE so you can be the best version of yourself for the people you love this holiday.

If you have any questions or would like to schedule your Lymphatic Drainage session call 512-666-1591.

​It is very normal for people to have trigger points at some point in their life. Repetitive overuse injuries, heavy lifting, poor posture, direct injury, mental/emotional stress that causes clenching of muscles and even being sedentary too long can all cause trigger points.

The fascial system is a connective tissue that looks like a spider web, which surrounds our muscles, bones, down to every cell in our body. This is why it is known as a whole body system.
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When our fascial system gets a restriction, which can be caused by inflammation, trauma and surgery, it holds about 2,000 pounds of pressure. Being a whole body system means that the restriction is not just in that one area but the other systems around it are also being compromised.

It's like  getting a run in a pair of panty hose; the run is the restriction and the surrounding threads are the muscles, nerves, cells etc. Right where the run is you will see all the other fibers reaching towards the area in response to the trauma or what caused the tear.

Unfortunately restrictions cannot be seen through X-rays, MRI’s and CAT scans so discovering fascial restrictions is assessed through a technique called Myofascial Release.

​How do you view massage? Is this your treat to yourself every few months or is this a necessary part of your health?

I used to think that massage was that extra fluff or only in cases of pain but as I went further into the realm of massage I realized how important receiving regular massage really is for your health.
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Here are my top reasons why EVERYONE should get massages regularly.
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1.  Managing stress and anxiety
Anytime someone fills out client paperwork for me, I always expect to see stress/anxiety marked on their intake. At today's pace of life everyone has stress or anxiety in their lives. So what exactly causes stress?

The human body was designed in response to danger which back in the day that could mean devastating climate changes, animal attacks on a village or fighting to protect your people. All of these put us in what is called fight or flight.

Even though we don't face many of these challenges today, the fight or flight response has evolved into digestion issues, chronic pain, and sleep deprivation . This response brings on higher levels of cortisol which suppresses our immune system and shoots our blood sugar up in order to keep our muscles ready for that fight or flight moment.

When you get a massage this increases oxytocin and serotonin levels which result in combating the stress. This also in turn helps lower blood pressure and puts you in a better mood.

2. Boost Immunity

Certain types of massage like Swedish and Lymphatic Drainage are lighter modalities that stimulate your lymphatic system.

Your lymphatic system involves tissues and organs that help remove waste, toxins and other unwanted materials in the body. Certain organs in the body like your spleen whose role is controlling the amount of red blood cells and blood storage it the body but also helping fight infection.

What this means exactly? These types of massages actually naturally boost your immune system!

3. Increase Athletic Performance
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Even if you are not an athlete, anyone who works out regularly can improve their fitness goals with massage. Massage helps increase flexibility and range of motion. This could mean increasing the length in your quads shave off that extra second in a sprint or it may give you the depth you need to max out that squat.
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On top of increasing those athletic gains it also helps in muscle recovery. Lactic acid is a byproduct of metabolism which is achieved through intense exercise and is what you know as soreness. Remember the Lymphatic System I mentioned earlier? Lactic acid would be considered a toxin build up in your muscles which therefore can be removed through massage.

​ 4. Pain Management

Certain types of massage like Trigger Point, Myofascial Release and Deep Tissue can be very helpful in managing muscular and joint pain. These types of massage help break up adhesions which are essentially knots but in our facial system. Any tender, hot or stiff area can get released with these  techniques and also help flush out the toxic build up in these areas.
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When you get a massage regularly you will start to notice a difference in how your over all muscle tissue feels. The massage therapist is manipulating the tissue and over time can change the health of the tissue that is causing pain.

5. Increase Flexibility

As we age we start to lose certain capabilities that we used to, like flexibility. Flexibility is important in that the more flexible we are in our joints the less energy we exert through out our range of motion during activity. This over all will help prevent injury.

Stretching helps our muscle tissue by decreasing the resistance in our muscles during activity. This also increases blood flow and nutrients to muscles that may be deprived.

Sure you can get many benefits from one massage here and there but the true value in bodywork is coming regularly. Taking the time to budget and schedule massages as a part of your self care regimen is not only a good practice for other healthy habits but its also looking out for your future wellness. Just because massage feels like you are getting pampered doesn't mean that it holds less importance to your well being.

​Growing up my Dad would have me walk on his back as a form of massage. Who would have thought that today people would be seeking out my massage services just for that?
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Ashiatsu is a form of massage that uses two parallel bars attached from the ceiling for the massage therapist to hold onto while using different parts of the foot to apply massage.

Ashiatsu is Western massage modality that has heavy influences in the Eastern hemisphere. The name Ashiatsu actually means “ foot pressure” in Japenese. Chavutti Thirumal is believed to be one of the earliest practices of Ashiatsu found in India. This ancient practice uses a generous amount of oil and one rope hanging from the ceiling as balance rather than two bars.

The long deep compressive strokes allow a lot of benefits for those who like deep tissue or sports massage but don’t be discouraged to try this if you prefer less pressure either. The depth is controlled by the Ashiatsu therapist and because the fluidity of the strokes provide wonderful circulation it mimics Swedish massage.

I personally find lots of benefits for athletes or those in chronic pain for a few reasons including:

• Elongates and broadens constricted or shortened muscles
• Provides relief for overused muscles
• Positive change in chronic soft tissue damage
• Longer lasting effects than a typical massage
• Increased range of motion and flexibility

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This modality is also effective for those with back pain as well. The movements of the foot along with para spinals and lumbar region help to open up the intervertebral disc space which increases disc height. This allows the nucleus pulosus inside the disc to be more centrally aligned alleviating irritation of the spinal nerves and connective tissue along the spine.

Here is a list of contraindications - Reasons NOT to receive this style of massage.

• Pregnant
• Surgery past 9 months who have broken bones
• Breast implants- within 9 months
• Diabetics- if not controlled
• Advanced osteoporosis
• Chemotherapy
• On pain meds
• Uncontrolled blood pressure
• Varicose Veins

If any of these apply to you, always let your massage therapist know and feel free to ask any questions relating any of the above conditions.

If you’re still intrigued by Ashiatsu or if the benefits resonate with you, I encourage you to schedule this ashi-awesome experience! Even if you are interested but slightly scared contact me to ask any questions that may help you experience a massage like no other.

For the month of April I am offering 10% off on your Ashiatsu experience which is a great chance to try something new.

Hope to see your faces soon!