10 tips to get the most out of a massage

A professional massage may seem like a waste of money -- until you've had one. It provides health benefits. And as an added bonus, a massage can provide a real spiritual lift, as well.

But how do you get the most out of a massage when you're lying there worrying about spending all that money? Since I sometimes have trouble getting the most out of a massage, I asked a therapist friend for some guidelines. Here's her advice.

1. Drink Water

Most therapists will remind you to flush toxins after a massage, but it's equally important to hydrate before climbing on the table. That's because the pressure from your masseuse's hands pushes lactic acid out of your muscle tissue and into your bloodstream, where it circulates throughout your body. Without water, your blood flow is sluggish and stagnated and may not process these toxins as readily as hydrated, less viscous fluids.

2. Talk to Your Massage Therapist

Tell the massage therapist your concerns, needs and expectations before you start. Let them know about problem areas, like a bad back, trick knee or the knotted shoulders caused by computer work, so they can avoid these areas or pay special attention, as appropriate. Be sure to express your environmental preferences, as well. Let the therapist know how you like the music, room temperature, etc. You don't want the ambiance jarring you out of your cozy zone. If you're an aromatherapy fan and have a specific preference, bring a sample with you.

3. Don't Be Bashful

In general, the less you wear, the fewer obstacles to a good massage. Your certified massage therapist is trained in sheet-draping techniques that will ensure your modesty is protected at all times. So remove everything, slide under those silky sheets, and don't waste energy worrying about what the therapist will think of your body.

4. Stop Thinking

This may be the hardest part of relaxing into a massage. I find yogic rhythmic breathing prepares my body and brain. While the therapist is setting up, I perform deep breathing exercises, inhaling from the stomach, upwards through the chest cavity and mentally swirling the breath through my brain. On the inhale I gather all my thoughts, tensions and negativity into a gray smoke and expel it out of my body. Then I reverse the process, filling my body with pure air. Five cycles usually do it, then I repeat this process whenever niggling thoughts stop me from enjoying the massage.

5. Relax Your Body

Don't engage your muscles to help the therapist maneuver a part of your body. This doesn't really help as it just tenses your muscles and makes the therapist's work harder.

6. Breathe Through the Pain

Don't hold your breath when the therapist begins working on a muscular knot, or the muscle will continue to hold its tension. Instead, start narrowing your focus to a deep, rhythmic breathing pattern. Try to visualize tension leaving your body on the exhale and allow your body to relax a little more with each breath.

7. Talk Less -- Listen to Your Body More

Sometimes a verbal release is just as therapeutic as a muscle relax, but if you're chattering away during a massage, then you're not really concentrating on your body. Animated conversation makes your body tense up, so save the chit chat for lunch dates. Do talk, however, to give the masseuse instructions. Let them know when the pressure is too soft or hard; if you're feeling chilly; or if you'd like them to work more on a specific area. Then head back to dreamland.

8. Recover Slowly

Don't harsh your mellow by jumping off the table after the therapist has left the room. Take a minute to glory in your newly relaxed body. Slowly open your eyes and appreciate the room's ambiance. Roll slowly onto your dominant side, push gently up to a seated position with one arm, and sit on the edge of the massage table for a few moments.

9. Drink Even More Water

Flush those nasty toxins out of your system with plenty of water. Otherwise, you could end up with sore muscles and nausea -- making the massage a complete waste of time and money. While there's no magic number of ounces you should drink, the more water you consume the better you'll feel.

10. Take It Easy

Help your body and mind hold on to the benefits of the massage as long as possible. Return to the breathing exercises when you begin tensing up throughout the day, or when your brain returns to its natural fretting routines. At the end of the day, treat yourself to a relaxing evening. Eat a light dinner. Soak in a warm bath with scented salts or aromatherapy oils, then curl up in bed for a deep, restorative sleep.

Dry and Wet Body Brush Massage

Body brushing the skin is an ancient therapeutic practice. The little-known benefits of body brushing are innumerable. Brushing exfoliates and tones the skin, slows down the process of aging, increases circulation, and alleviates muscle tension. The action will tighten the skin, making it less prone to wrinkles. It’s a simple, reliable practice that keeps skin healthy and vital, and leaves you feeling healthy and strong. This proven practice is also known to prevent and reduce the formation of cellulite in the thighs and bottom area, where peroxidized lipids (fats), proteins, and waste products tend to accumulate.

One of the greatest stress-relieving benefits of body brushing is that it helps the lymphatic drainage system remove toxins. The skin is the largest eliminative organ and plays an important role in body detoxification; by dry brushing the skin you can clean out the lymphatic system. Lymph, the fluid transported by the lymphatic system, is a component of the immune system. Lymph consists of white blood cells (lymphocytes) and a special fluid that bathes our cells. This fluid works to nourish cells and remove their waste. All detoxification occurs first and foremost through the lymph; in fact, the blood that runs through our veins depends greatly on the lymphatic system for quality and life support.

Body brushing techniques

The tool used in dry brushing is typically a long handled bath brush with soft, natural-fibre bristles. Other options include exfoliating gloves, a loofah sponge, or gloves made from raw silk. The advantage of the long-handled brush is that it allows you to scrub those hard-to-reach body parts. For wet brushing, specialized brushes allow you to scrub in the shower with a gentle cleanser. For women this is useful after shaving legs, underarms, and bikini area, to help avoid ingrown hairs. Whether dry or wet, brush massage is preferable first thing in the morning. A thorough skin brushing takes between five and seven minutes. You can brush head-to-toe or toe-to-head. What matters most for best results is brushing the entire body consistently. Here’s your morning dry brush routine:

1.Remove your clothing and perform a full body dry brush massage. Using long or circular strokes, massage the skin and extremities towards your heart from the feet up and the neck and arms down. Your skin may redden and start tingling as the body brushing increases the circulation in areas of greatest fat concentration. How firmly you press depends on how toned your skin and body are. Brush gently and easily at first. Your skin will soon become fitter and more toned. Soon you can brush more vigorously with even better results.

2.After dry brushing your entire body, enter a lukewarm to warm shower. Wash yourself as usual, then slowly increase the temperature of the water to very warm or hot. Maintain the heat for several minutes.

3.Next, turn the water to freezing cold and twist your body around slowly under the shower head. Try and stay under the water for around 30 seconds until you’re almost gasping for air.

4.Dry off with a towel, preferably in an open area with direct natural light. This is called air bathing!

5.Apply a natural moisturizer or your favourite natural plant oil such as almond, avocado, sesame, or a special mix.

Caution: Avoid body brushing if you have eczema, psoriasis, broken or infected skin, or varicose veins. Don’t do a dry or wet brush massage on skin that has a rash, infection, or wound. The magic of dry or wet body brush massage will make you feel wonderful, completely refreshed, and ready to start your day! You’ll notice a difference the first time you incorporate this marvelous wellness habit into your morning routine. Give it a couple of weeks and your friends and family will notice the difference, too.

Craigslist move permanent or a smoke screen?

Over the weekend, a black bar labeled "censored" appeared where the link to Craigslist's adult services used to be. So far, the company isn't talking, but the move has reignited the debate over censorship, anti-trafficking strategies, and sex workers rights.

Craigslist's previous concession to critics of its erotic services section was to rebrand it as "adult services" and promise that each ad would be vetted for illegal content. Last month, 17 attorneys general, led by Connecticut's Richard Blumenthal (currently running for Senate), sent Craigslist a letter saying it wasn't good enough. It's not clear whether this move is even permanent, and some have speculated the "censored" bar is a political statement to Craigslist's critics.

For now, we have a symbolic change, one that is unlikely to actually change much of anything.

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How you can benefit from Rolfing

Posture and Alignment

You will sit and stand straighter and taller with less effort. You will breathe more easily and fully, and look and feel lighter.

Aches and Pains

You are likely to have less pain and tension in you body as your body becomes more balanced and symmetrical.

Flexibility

You will have easier movement and a wider range of motion in the joints. Older people will appreciate a sense of youthfulness as earlier movement patterns are restored.

Performance

You will use less energy for any given movement and perform movements with increased ease and greater efficiency.

Stress and Wellbeing

You may experience considerable psychological growth as the emotional history stored in your body is released.
A freer, more responsive body will support you in every part of your life.