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Category: Massage Therapy

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By Bend Total Body Chiropractic Chiropractic Care, Massage Therapy

New Year, New You: How to Achieve Total Wellness in 2021

We’ve made it to another year, and naturally, you’re probably making resolutions. It’s completely normal to look at this time of year as a fresh start for drastic changes. But after a year like 2020, even making small goals that can boost your overall quality of life physically and emotionally can feel like a win.

As champions of holistic wellness, we’ve compiled a list of tips to help you feel your best and seize life’s good moments — no matter what this year may hold.

Move Your Body

Exercising more is a common resolution usually tied to losing weight, but it doesn’t have to be. Shift your mindset to that of caring for your body and treating it well, and you may find more success and longevity with staying active.

Participating in brief but regular physical activity that you enjoy can boost your energy, ease anxiety, and increase feel-good endorphins. You should also try to do some full body stretches daily, which your chiropractor in Bend can share with you.

Plus, you may even shed some pounds in the process, which would simply be the bonus!

Eat Well

When it comes to your diet this year, you don’t have to completely reinvent the wheel. Keep it simple by adding more fruits and vegetables to your meals. Whole foods are a more significant energy source and can also reduce the bloating and stress associated with sugary foods.

Grab a refillable water bottle and make this the year you reach your water intake goals! Drinking at least eight glasses a day – or a gallon if you’re feeling ambitious – can boost digestion, aid in weight maintenance, and even raise your mood.

Get More Sleep

You should be getting at least six to eight hours of sleep each night to wake up feeling refreshed and motivated to take on the day. During your slumber, your body is hard at work fighting off infection and building new nerve connections to strengthen your mental sharpness.

Limit Your Screen Time

It would be near to impossible to remove screens from your everyday life, but you can cut back on how often you use them. Stepping away from your phone gives your brain time to rest and enhances creativity. Plus, less screen time can decrease instances of text neck and poor posture from looking down at your devices (but your favorite chiropractor in Bend is here to help if you still can’t shake the pain).

Not to mention, social media can lead to comparison, which causes low self-esteem, so staying offline can help you remain grounded in the present and reality.

Do More for Yourself

Although you’re giving your time, attention, and money to everyone around you, make sure you’re still finding ways to give back to yourself. Carve out time daily or weekly where you can do something you enjoy, whether it’s a hobby, resting, or treating yourself to a massage.

Activities like a warm soak in the tub or massage therapy not only give your mind time to unwind but double as comforting care for your body. The massage therapists in Bend will identify trigger points that are causing pain or stress and create a relaxing environment for you to unplug without buzzing phones or curious kids.

Get Regular Chiropractic Adjustments

Keep your body aligned at Total Body Chiropractic & Massage. Making chiropractic care in Bend part of your routine can keep you feeling loose and pain-free all year. Plus, when your spine is aligned, your system can function at its best, which aids your immune system, regulates stress levels, and helps your brain efficiently communicate with the rest of your body. When you see a chiropractor in Bend, you’ll notice physical changes that will trickle into your interactions because you’ll feel more at ease.

Get started on a balanced foot this year with a visit to our offices. We will give you recommendations for holistic living that can help you experience year-round positivity and comfort.

 

 

5 Ways to Improve Your Posture
By Bend Total Body Chiropractic Chiropractic Care, Exercise, Massage Therapy

5 Ways to Improve Your Posture

Your spine connects your brain to the rest of your body and transmits important signals that help you feel your best. So, maintaining proper alignment keeps you healthy and functioning, starting with your posture. And while you’ve probably heard about the importance of posture for comfort and confidence, you likely haven’t received many pointers on improving it.

Here are 5 tips for keeping your spine aligned:

1. Exercise Regularly

Maintaining good posture is made easier when the muscles that support the spine and neck are strong. You should focus on strengthening your back and core which will help you stay upright and stop slouching. Incorporating exercises ranging from weight training to stretching can help the upper and lower back to reinforce your posture.

2. Become More Self Aware

Improving your posture takes a conscious effort, meaning you need to check in with your alignment whenever you sit or stand. When you stand, keep your head straight, tuck your chin, roll your shoulders in line with your ears, don’t poke out your butt, and engage your core. When sitting, be sure to sit up straight and give yourself extra support with an ergonomic chair.

3. Cut Back on Cell Usage

One major culprit of postural issues is the growing use of technology. Text neck is a common condition resulting from constantly looking down at your phone. This unnatural position shifts your alignment, causing pain and tingling in the neck, shoulders, back, and even the arms and hands.

Daily neck stretches and holding your phone at eye level can help alleviate some of the tension and prevent major damage. You can also cut back on your cell usage to reduce the frequency and severity of text neck. 

4. Sleep Well

Have you ever woken up with a sore back or shoulders? That’s because your sleeping arrangements can significantly impact your posture. A firm mattress supports your spine’s natural shape, while your sleeping position maintains alignment.

If you sleep on your side, slightly bend your knees and place a pillow under your neck to keep your head level with your spine. As a back sleeper, be sure to use a thin pillow to avoid placing additional strain on your neck. Sleeping on your stomach pulls your spine in the wrong direction and should be avoided.

5. Chiropractic Care

When it comes to seeing immediate improvements in your posture, chiropractic treatment is your best bet. Your chiropractor specializes in the musculoskeletal system and can address and correct misalignments to help you stand taller and feel more balanced as early as your first visit. Poor posture can lead to pinched nerves, muscle spasms and other discomforts that negatively impact your body’s ability to function. So, chiropractic to improve posture not only realigns your vertebrae but also relieves pressure in tense areas.

Having good posture is more than just a way of exuding confidence; it is also essential to feeling healthy and well. Using chiropractic to improve posture also offers other health benefits like an immune boost, increased mobility and enhanced comfort. At Total Body Chiropractic & Massage, we will work with you to rehabilitate your posture through spinal adjustments and give you lifestyle tips to maintain it over time.

Massage For National Relaxation Day
By Bend Total Body Chiropractic Massage Therapy

Treat Yourself to a Massage on National Relaxation Day

In celebration of National Relaxation Day on August 15, treat yourself to a massage at Total Body Chiropractic & Massage. In just one hour (or longer if you prefer), you can experience complete relaxation of the mind and body and emerge feeling zen and rejuvenated.

Benefits of Massage Therapy for Relaxation

Massage therapy of all kinds can relieve mental and physical stress in a few ways:

A Tranquil Environment

Perhaps the biggest perk of booking a professional massage is the serene environment during your session. Typically, the lights are turned down, soothing music plays in the background and there may even be an element of aromatherapy. These tranquil surroundings allow your brain to rest and recharge and give you time to unplug from the fast pace of everyday life.

Mental Relaxation

Most of the day, your body is on edge, mobilizing your sympathetic nervous system to keep you safe from danger. The act of massage therapy activates the parasympathetic nervous system (PNS), which decreases your heart rate, slows your breathing and improves your blood circulation. After a session, you will feel calmer and rest more peacefully thanks to the activation of your PNS.

Even just 45 minutes of massage therapy can reduce the level of stress hormones in the blood, while also increasing “feel-good” hormones like dopamine and serotonin. These mood-boosting hormones help you feel happier and more relaxed rather than stressed.

Physical Relief

Stress can cause knots, and conversely, these knots can also increase your stress. So, not only does massage aim help you relax mentally, but it also works to release muscle tension to help you feel more at ease throughout your day.

Your massage therapist will identify areas of tightness and apply gentle pressure to encourage the muscles to relax, increasing your range of motion, reducing pain and easing physical stress on the body.

Best Massage Techniques for Stress Relief

There are several types of massage techniques to address problems from sports injuries to migraine and even chronic stress. The two most common options for stress relief are Swedish massage and deep tissue massage. One focuses on providing superficial touch to encourage mental relaxation, while the other penetrates deeply for physical alleviation, both of which can help you feel more carefree and relaxed.

Swedish massage utilizes long gliding strokes toward the heart to improve circulation and promote tranquility and peace. Deep tissue massage focuses on deeper layers of muscle tissues to ease pain, which gives you a boost of endorphins and can relieve stress.

Treat yourself to all the benefits of a massage by booking your session with Total Body Chiropractic & Massage. Your massage therapist in Bend will not only aim to help you relax mentally and physically but also promote healthy recovery and encourage balance. Schedule your self-care appointment today and celebrate National Relaxation Day in peace!

Benefits of Monthly Massage
By Bend Total Body Chiropractic Massage Therapy

5 Benefits of Monthly Massage Therapy

Receiving a massage on your birthday, anniversary, or a holiday is a prized present and an extra special treat. But did you know that scheduling regular massages weekly or monthly can optimize your well-being from head to toe? Monthly massage therapy in Bend, Oregon may feel like just a luxurious form of self-care, but it is actually an affordable option to keep your health in check with these five benefits of massage:

Stress & Anxiety Relief

Whether you recognize it or not, each day you deal with stressors big and small that initiate your body’s fight or flight response and increase the stress hormone, cortisol. High levels of cortisol are associated with headaches, fatigue, anxiety symptoms, a weakened immune system as well as an increased risk for heart disease and cancer.

Studies suggest that massage therapy can decrease cortisol levels by 31% on average. However, these levels will rise again in the days and weeks following your session. Instead, regular massage therapy can give your body a necessary reset on a consistent schedule to keep you happy and healthy and provide stress relief.

Boosts Mood

Regular massage therapy can improve your quality of life and promote a more positive outlook. Researchers found that while therapeutic massage reduces cortisol, it also increases dopamine and serotonin levels. These “feel-good” hormones are naturally released when you are feeling happy or relaxed, so massage therapy facilitates the production of these elements in the blood to mimic these feelings after your appointment.

Alleviates Pain

From sedentary and physically demanding work environments to sports and age-related injuries and discomforts, regular massage can address varying levels and forms of pain and allow for muscle relaxation. Massage techniques, like stretching and myofascial release, target contracted or tight muscles, commonly known as knots, relieve muscle tension, and improve muscle pain. By manually relaxing these areas, your licensed massage therapist helps relieve pressure and pain in the neck, shoulders, and back while improving flexibility and mobility. When your muscles are moving freely and properly, you can prevent injury from basic movements and feel more comfortable.

Massage therapy also relieves inflammation in the joints and other areas of injury with increased blood flow. This increased blood circulation allows for proper healing and the resolution of the immune response in certain areas to ease pain. Massage therapy sessions can also assist with pain management and alleviate chronic pain.

Relieves Insomnia

Millions of people in the United States experience trouble getting a sufficient amount of quality sleep each night. Massage therapy encourages relaxation and may improve your sleep patterns, allowing you to get restful and refreshing sleep. According to studies, weekly massages can reduce the severity of insomnia. Many people even fall asleep right on the massage table during the session.

Strengthens the Immune System

If you are looking to give your immune system a boost, regular massage is a relaxing way to do so. Massage therapy not only reduces stress levels and improves sleep to help you better fight off illness, but it also encourages the production of white blood cells that protect from foreign bodies. In the same way, the gentle strokes diffuse lactic acid and other waste build-ups in the muscles to stimulate the immune system, reduce fatigue and pain, and improve immune function. Chiropractic and massage therapy techniques also improve lymphatic circulation to better prevent infection and keep you feeling healthy.

These are only five ways regular massage can help you feel your best, but there are plenty of unique outcomes for each client. Chiropractic and massage therapy in Bend is even integrated into many treatment plans for a variety of conditions and recoveries. A trained massage therapist will discuss your lifestyle, discomforts, and health history to determine the best techniques and schedule to help you keep you well.

 

By Bend Total Body Chiropractic Chiropractic Care, Massage Therapy

4 Reasons Why to Visit Your Chiropractor This Spring

Punxsutawney Phil has made the rare prediction that spring will come early this year. As you begin to prepare for the slightly warmer weather and start crossing tasks off your spring-cleaning lists, you should take a moment to check in first with your physical health at Total Body Chiropractic & Massage.

Fortunately, chiropractic care can help you shake off the winter blues and ready your body for springtime activities in four major ways.

Rewarming the Muscles and Joints

It’s no secret that the winter months lend themselves to staying indoors and indulging on holiday goodies. The lack of exercise and bitter chill lead to stiff joints and tight muscles, which likely won’t mend themselves naturally.

Chiropractic and massage can ease the toll winter has taken on your body by improving mobility and decreasing inflammation. Massage therapy aims to stretch the muscles and increase blood circulation to reawaken your body from its hibernation. Followed by chiropractic adjustments to release tension, your body will feel looser and more comfortable.

Promoting Optimal Performance for Outdoor Activities

Spring marks peak ski season for Mt. Bachelor with the Big Wave Challenge ringing in the occasion – or perhaps you opt for the hiking, cycling or 5K events available around the city. Regardless of how you celebrate spring, equip your body for the outdoor fun with chiropractic and massage treatment. When your body is out of alignment, you’re more susceptible to injuries like pulled muscles, strains, sprains and more. Not to mention, you won’t have the full range of motion to perform your best.

Defending Against Seasonal Allergies

Although beautiful during this time of year, the juniper trees and colorful blooms can plague Bendites with seasonal allergies. This overreaction of the immune system can put a damper on spring picnics and family outings. Fortunately for you, chiropractic care can boost the immune system, allowing it to fight off pollen and other pesky allergens quickly and efficiently.

Chiropractic adjustments mend subluxations, or misalignments of the spine, to restore proper function to the central nervous system. This process strengthens the communication between the brain and the rest of the nervous system, which in turn enhances the immune response.

Read more about how chiropractic can help you fight off illness and infection in our blog.

Reducing Injuries During Spring Cleaning

Chiropractic care is most effective when used year-round. In the same way that your sessions can aid in shoveling snow or raking leaves, your appointment may also facilitate with the burden of gardening and cleaning this season. The bending, twisting and lifting associated with tidying up is apt to overextending unused muscles and causing soreness that massage therapy may alleviate.

Remember to start house- and yardwork with a light warmup and stretch to decrease your risk of injury.

At Total Body Chiropractic & Massage, we understand the value that comes with proper alignment and range of motion during every season. Not only do we strive to help you feel your best, but we also provide the tools and information you need to care for your body off of the table. Stop by our office before getting into the swing of spring for an update on your physical health.

By Bend Total Body Chiropractic Massage Therapy

What You Should Know About Pregnancy Massage

While nine months can seem like forever at the time, pregnancy is a brief, beautiful time in a mother’s life. Treating yourself to a pregnancy massage soothes some of the pain and tension associated with pending motherhood while also encouraging serenity during the last weeks of your pregnancy.

It’s normal to have a few concerns about the massage process while you are expecting – here’s what you should know about prenatal services before you book.

Is prenatal massage safe?

Safety always comes first, especially with so much at stake. Our licensed therapists are trained in prenatal techniques to provide the best care for you and your baby. To avoid blood flow complications, all pregnancy massages are performed side-lying with comfortable support.

What’s the difference between pregnancy massage and a regular massage?

Reasonably, there are several necessary adjustments to our traditional massage techniques. For example, some pressure points in the ankles and abdomen can trigger contractions or early labor so these areas are avoided.

Similarly, we only use gentle strokes rather than deep tissue pressure to avoid releasing stored toxins into the blood, which could potentially affect the developing baby.

When should I schedule a pregnancy massage?

We recommend starting pregnancy massages at about six to eight weeks. In some cases, your massage therapist may allow you to start prenatal massages in the later stages of your second trimester.

Due to the risk of miscarriage in the early stages of pregnancy, it is not recommended to receive a massage in the first trimester.

What are the benefits of prenatal massage?

Pregnancy massage delivers several therapeutic benefits both mentally and physically. Generally, labor is made harder due to the tension and stress that builds up in your muscles. Relaxing these muscles and decreasing overall stress may make delivery easier and a bit faster.

Aside from relaxation, you may experience any number of perks from a prenatal massage:

Less Swelling

Swollen ankles, hands and feet are hallmarks of pregnancy. Massage improves blood and fluid circulation, which transports more nutrients and oxygen to your baby while releasing some of the fluid build-up in your extremities.

Hormonal Balance

High levels of cortisol – the stress hormone – have been linked to early childbirth. The soothing touch of massage decreases the cortisol levels and increases “feel good” hormones like serotonin, dopamine and oxytocin to improve your mood.

Reduced Muscle & Joint Pain

The uneven weight shift that happens during pregnancy impacts your posture and puts pressure on various nerves. Prenatal massage aims to relax tight muscles that may be compressing nerves and relieve lower back pain.

Better Sleep

Of course, the increased relaxation from your massage session may promote better sleep, but the reduced pressure on areas of your back can also make it more comfortable to rest.

With all the stress to prepare your mind and home for a new baby, taking an hour for self-care keeps you healthy and well-rested during what can be considered one of the most demanding times of your life. At Total Body Chiropractic & Massage, our experienced massage therapists will work with you to ensure that each pregnancy massage session is as pleasant and soothing as possible.

By Bend Total Body Chiropractic Chiropractic Care, Massage Therapy

In a Pinch? Treat Pinched Nerves with Chiropractic and Massage

A pinched nerve – you’ll know it when you feel it. While some medical complications lead to this condition, even everyday work requirements can increase your likelihood of experiencing the symptoms. Fortunately, non-invasive techniques like chiropractic and massage can heal this issue, without hassle, quickly and effectively.

What is a pinched nerve?

A pinched nerve results from the compression of a nerve root along the spinal column or in any joint throughout the body (as is the case with carpal tunnel). Issues with the surrounding tissue, including bone, cartilage, muscle and tendon directly cause this condition. The resulting inflammation worsens the problem by adding more tension on the nerves.

Causes of a pinched nerve

Health conditions, aging, genetics and lifestyle habits can all lead to nerve compression.

As you age, the spinal discs – or cushions between each vertebra – begin to wear down or can rupture and protrude. Such is the case with degenerative disc disease and herniated discs, respectively. With these conditions, the bones and discs put pressure directly on the nerves, which can cause issues in any part of the body.

While those conditions commonly cause pinched nerves, symptoms can result from several circumstances:

  • Poor posture
  • Injury
  • Stress, which causes you to hold tension in your muscles
  • Obesity
  • Repetitive movements in the wrists and shoulders
  • Pregnancy
  • Sports
  • Arthritis

Symptoms of a pinched nerve

Due to the widespread connection of nerve endings, you may feel pain radiating to any part of your body, depending on the location of the affected nerve root. However, pain is not the only tell-tale signs of a pinched nerve, look out for these symptoms:

  • Pain
  • Tingling
  • Numbness
  • Weakness
  • Headaches and migraines
  • Neck pain
  • Low back pain

Chiropractic treatment for a pinched nerve

While you may feel that the nerve pain is bearable, it is vital to address it with a professional. Once adjusted, your nerves can resume normal function and blood circulation. When left untreated for long periods, nerve compression can lead to chronic pain and permanent nerve damage.

Chiropractic care and massage therapy provide a natural treatment for pinched nerves by relaxing muscles and properly aligning the spine. Your chiropractor will locate the affected area and discuss your medical and social history to identify the potential cause.

Through adjustments, they will properly align your vertebrae, so they are no longer hindering your nerve function. Your chiropractor will also guide you in light stretches to do at home, which may prevent recurrence and keep you limber.

In some cases, the pinched nerve occurs due to contracted muscles and the associated inflammation. Gentle massage techniques decrease tightness and stretch out muscles to encourage blood flow and mobility.

You don’t have to live with the pain from a pinched nerve. Keep your back and body in line to prevent nerve compression and other preventable conditions. The physical, non-invasive treatments offered by Bend Total Body Chiropractic and Massage work to provide relief as soon as the first visit.

 

By Bend Total Body Chiropractic Massage Therapy

Should You Book a Deep Tissue or Sports Massage?

Massage promotes relaxation and calmness of the mind, but it also acts as therapy for the body by releasing tight muscles and improving mobility through touch and manipulation of soft tissue. Two of the most common types of massage are deep tissue and sports massage. Although there are similarities between the two types of therapeutic massage, we’re giving the rundown on sports massage vs deep tissue to help you determine the best massage therapy for your needs.

Deep Tissue Massage

Deep tissue massage therapy focuses on full-body relaxation by applying more pressure on the deepest layers of muscle tissue. The deep tissue massage technique relieves small, newer areas of muscular tension in the tissue and break up adhesions in the fascia (the connective tissue surrounding your bones, muscles, and joints.)

Patients prefer deep tissue massage therapy for its many benefits:

  • Muscle relaxation
  • Reduced chronic pain
  • Lower stress levels
  • Decreased tension in the upper back, shoulders, and neck
  • Pain relief in lower back and relieves muscle tension

Sports Massage

Sports massage caters to athletic patients of all types, professional, collegiate, and high-school level players – even people who exercise regularly and have an active lifestyle. Sports massage therapy is a more focused deep tissue massage and may focus on a certain area of the body. It uses a combination of deep and light modalities to loosen muscle knots, improve blood flow, and prevent lactic acid buildup.

A licensed massage therapist will evaluate your posture, the physical demands of your particular sport, and past sports injuries. Your sports massage therapist can concentrate on the areas of your body that are overworked or stress from aggressive and repetitive movements.

Sports massage techniques use deep tissue and stretching movements on the muscle-tendon junctions to provide certain advantages to enhance athletic performance:

  • Pre-game warm-ups and post-game cooldowns
  • Heal and prevent sport injury
  • Improving flexibility
  • Quicker recovery time between games

Sports Massage Vs Deep Tissue

For many people, these two massage treatments seem very similar, but depending on your lifestyle, you may benefit from one more than the other.

Unlike the deep tissue massage, the sports massage technique mainly focuses on the areas most vulnerable to injury or stress as well as older and larger areas of built-up tension. For example, runners may need more work on their legs, while baseball pitchers may benefit from a shoulder and arm focus.

The main difference is that with the deep tissue massage, you receive full-body therapy to relieve new areas of pain in your muscles and tissues.

However, both massages apply deep and firm pressure, which may cause slight discomfort.

Choosing the Right Service

If you’re deciding between these two services, then there are a few questions to ask your massage therapist that may help you choose the best option:

  • I used to play sports, but I haven’t in years. Which massage is best for relieving the tightness I still have from my time playing?
  • Can I get a deep tissue massage that concentrates on one area, or do I have to get a sports massage for targeted areas?
  • I experienced whiplash recently, should I get a sports massage session to heal the injury, or am I better suited for deep tissue?

Regular massage therapy and chiropractic care can help heal and repair sore and tired muscles and lower your likelihood of general muscle strains and sprains. Your massage therapist will be able to answer any questions you may have and help you determine the best treatment options for your specific issues.

By Bend Total Body Chiropractic Massage Therapy

How to Choose the Right Massage for You

Massage is not one-type-fits-all. People need different types of massage to best address their specific issues. That’s why choosing the right type of massage therapy for your needs is essential. You don’t have to do this on your own – our massage therapists will evaluate you to determine your needs, trigger points and imbalances and then personalize the type of massage best suited for you. Following are several of the varieties of massage therapy that we offer at Total Body Chiropractic & Massage, and who can benefit most from each technique:

  1. Deep tissue massage – this whole-body massage is designed to relax joints and muscles. While it is similar in many ways to the better-known Swedish, or relaxation, massage, its deeper pressure aids chronic pain sufferers.
  2. Myofascial massage – this technique concentrates on pain that stems from tough myofascial tissues, the membranes supporting the muscles and is beneficial for back pain sufferers. It also improves blood circulation, which relieves pain by bringing oxygen and nutrients to tissues. A related type of myofascial massage known as gua-sha is also available. Gua-sha is especially recommended for those with longstanding muscle tension requiring a release.
  3. Pregnancy massage – expectant mothers appreciate the relief offered by this massage, as it can dispel many of the common conditions of pregnancy. These include edema – or swelling – backaches, cramping, and overall stress. Also known as prenatal massage, the practice can help mothers-to-be relax and sleep better.
  4. Sports massage – athletes know the effects of a good massage. Regular sports massage can prevent injuries and increase flexibility and range of motion. The massage therapist targets the most vulnerable areas in the individual’s body based on the type of sport they play.
  5. Swedish massage – this classic form of massage improves circulation and aids in muscle relaxation. It is also effective for minor pain relief. If you’ve never had a massage before, this is a good place to start.

Massage therapy can significantly improve a patient’s overall well-being both physically and emotionally. When combined with proper nutrition and ongoing chiropractic care, massage therapy promotes proper body alignment, balance and function.