Massage Newbie? What to Expect at Your First Session

So...you have never had a massage.  You have read about the benefits of massage, and have heard friends and family talk about how great they feel after their sessions, and even know people that go for regular sessions just like they regularly schedule a hair cut.  Why haven't you scheduled your first massage?

I get it.  I was this person at one time...the person who isn't sure what to expect when you schedule a massage appointment for the first time.  I received a massage gift certificate many, many years ago.  While I was appreciative, I didn't know what to do next.  I didn't know what to wear to my appointment...regular clothes, sweat pants, yoga clothes?  When do I get under the sheets?  How much of my body will be exposed during the session?  What is this person (the massage therapist) going to do to me while I lie on a massage table?  What happens if I fall asleep?

While every massage therapist is different, there are a few basics that I'd like to share to dispel the mysteries of what happens in my massage practice.

My process begins with the new client making an appointment over the phone or by scheduling their appointment online.  A 60 minute session is a good place to start for a newbie.  I offer sessions that are 30, 60, 90, or 120 minutes in length. 

When you arrive for your session, I will greet you and walk with you into the treatment room.  The treatment room is pretty simple...a heated massage table (which is wonderful on a chilly day!), a client chair, hooks for your clothes, my desk/stool, a bookcase, and a laundry hamper.  There will be soft music playing throughout the session.

Once in the treatment room, we will discuss issues you may have that massage can help with (back pain, tension, shoulder pain, headache, etc.).  After we have a discussion about what may be bothering you, I will conduct an assessment to see how your body is aligned...Are your shoulders even when you stand up?  Do have have flat arches in your feet?  Is your head tilted more to one side?  Etc.

You will be asked to complete a written confidential health intake form so that I can identify additional areas that I need to pay attention to.  At times, there are questions on the intake form that trigger some additional conversations (i.e. a sprained ankle you had years ago).

At this point, I will briefly explain the plan of action during your massage.  For some sessions, the massage will be a full body relaxing massage.  Other sessions, I may be focused on one or more areas that may be bothering you (your low back).

I will step out of the room to give you a few minutes to undress to your level of comfort and rest comfortably laying on the massage table, completely under the sheets and blanket (well...everything is under the sheets except your face!).  What exactly is "your level of comfort"?  It is exactly as it sounds.  Wear whatever you are comfortable in.  During the session you will be completely covered with the sheet and blanket, and uncovered only when an area is being worked.  For example, your leg will only be uncovered when I am working on that leg.  Many clients don't wear anything (that allows me to do some glides directly on the skin to relieve tightness in your muscles), where others feel most comfortable wearing shorts/underwear. Some wear socks because their feet are cold.  I can work over most clothing, and even work over the sheet in some cases.  It's also best to remove necklaces, bracelets and large earrings as they can get in the way if I'm working the upper back, neck and wrist areas.

When I step out of the room, I will make a few notes on our conversation and what I observed during the visual assessment.  I will wash my hands and knock gently on the treatment door before I return.

The next 60 minutes are now yours to completely relax.  In my sessions, you will receive a full 60 minutes of table time when you book a 60 minute massage (Note: Other therapists may provide only 45 or 50 minutes for their 60 minute sessions).

Don't worry about keeping a conversation going during the session...you'll get more out of the session if you are listening to your body relax during the session.  You should feel your breathing slow down and deepen as your body moves from a tense, sympathetic state to one of relaxation.  Many of my clients fall asleep or get very close to that state during their session. 

The only requirement I have during your session is that you speak up if there is ANYTHING you don't like during your session.  If the pressure I'm using on your tight quadriceps is too much, let me know.  If the pressure is too little, let me know that, too.  I can also adjust the temperature and music if not to your satisfaction.  This is your session, so be sure to speak up if you have any questions or concerns.  Don't wait until the session is over...please mention any concerns you may have during your session so it can be addressed.

I will let you know when the session is over and that I am leaving the room.  You may feel somewhat lethargic when you attempt to get up off the table.  Take your time getting up off the table. I often suggest clients sit for a few minutes on the table before getting to their feet.  Once you are dressed, open the treatment room door and I'll be waiting directly outside.  I will ask for feedback as to how you are feeling, and provide you with information that may help you continue to extend the benefits of the massage session.  

I look forward to working with you soon!  Please post any questions or comment you may have.  If you'd like to schedule an appointment with me, please click here to see my availability.

Thank you,
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance

Low Back Pain Resolved - without working the low back

I worked with a client last week who came in complaining of low back pain. His low back hurt him while sitting, standing, laying down...there was no position that was comfortable for him. The pain was affecting his mood and attitude as well. Very understandable if you are in constant pain!

Before we started the session, I assessed his hips, his shoulders, and where his head, neck and shoulders were positioned vertically in relation to the rest of his body. We discussed a plan of action for the session. I was going to begin with releasing some restrictions in the bones in the cranium/skull (Craniosacral Therapy). Based on my assessment of how the client's body lined up, I was also going to work on his quads and a very deep muscle, the psoas, located in the lateral abdomen area. I explained that the bones in the head can restrict or govern the joints of the body (like the hip area). If the bones of the cranium are released first, the hip joint and the muscles around the hips would release better. Tight quadriceps muscles and psoas can cause pain in the low back because they pull the entire hip area too far forward.

We began the session doing about 30 minutes of Craniosacral Therapy (CST) on the skull to decompress the cranial bones. The client was laying on the treatment table face up. CST can feel like very minimal movement to the client...some people don't feel anything while this work is being done, while others can feel sensations and/or releases in their hips, shoulders or other areas of their body. It is very relaxing work and many clients fall into a very deep state of relaxation.

After this initial work, I asked the client to stand up, walk around and tell me how his low back felt. The pain had reduced from when he first came in, but he could still feel some discomfort. I spent a few more minutes working out some tender areas on the clients head/cranium. Once the tender areas in the skull were relieved, I did some rocking of the sacroiliac (SI) joint. This is the area just below the top of the back hip bone. Once things loosened up with rocking, I performed static work on the SI joint where I distracted or attempted to pull the ilium (upper hip bone) away from the sacrum. This helped create a bit more space and movement in the joint.

Next, it was time to move on to the quadriceps. There were trigger points in the quads that I released using Neuromuscular Therapy techniques. Trigger points are tight spots in the muscle that restrict both contraction and stretching ability of the muscle. After the quads released, I moved to the psoas muscle. Psoas work can be very sensitive on people with low back pain. When working on this muscle, the client may feel a referring sensation into the thigh or into the back. We spent a lot of time working in this area with good dialogue to gauge the level of any discomfort.

I again asked the client to stand, walk a bit and tell me how his back felt. He responded that his back was much better! Great results when I hadn't worked any muscles on his back to that point!

I finished up our session with some work on the low, mid and upper back. The muscles were pretty pliable, and there wasn't much additional work needed since the primary causes of low back pain had already been addressed. Several days after our session, the clients low back still felt fine. He was able to workout without low back pain and had a more positive outlook on everything.

If I had just worked the low back area, the muscles in the back would have relaxed temporarily, but the cause of the pain would not have been addressed. By identifying the cause of the low back pain, restrictions in the body were released for effective long term pain relief.

- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance

Incredible Last Minute Gift Ideas

With only a few shopping days left, Bodywork Ultra in St Louis Park is offering a few last minute specials that will not be seen after Xmas Eve! Part of this special is because I'm new to the Twin Cities, and also because I want to share the gift of massage!

The main modalities I use include neuromuscular therapy, craniosacral therapy and sports massage with the short-term goal being pain relief. By relieving pain and restructuring the body to a balanced state, wellness improves and overall performance is enhanced.

Now through Xmas Eve, purchase a 1 hr massage for only $50, or 2 for $80, or 3 for $90!

Call today (404-403-6865) to order your gift certificates. With massage prices this low, you can afford to give these last minute specials to everyone on your list...your hairdresser, your neighbor, your in-laws, even yourself!

Relocation from Atlanta to the Twin Cities

Hello Twin Cities, MN!

2011 will be a transition year for Bodywork Ultra...new state, new city, new clients and a new climate! After 6 1/2 yrs and a really hot summer in Atlanta, the Twin Cities is testing my resolve! Originally from WI, I thought I knew what to expect moving back to the North. My husband, who had lived in the Twin Cities years ago, told me that the Twin Cities was a lot colder and snowier than Milwaukee/Madison, WI. Boy...he wasn't kidding! I'm learning just how adaptable the body can be! 3 major snowstorms (11", 6" and 17") and another on the way today...can't wait until Winter actually starts! I've been keeping the local outerwear stores busy with my down coat, long underwear, boots, hats and scarf purchases.

I've learned a lot in trying to set up my practice in the Twin Cities. The massage industry is not regulated by the state of MN like it is in GA (and most states). Because of that, each city adopts their own regulations. I would consider some of the city regulations prohibitive...$10,000 investment and $1500 background check for starters in one city. They are setting a clear message that they do not want massage therapists in their city. It's really too bad because people in those communities have to travel further for therapeutic massage.

After researching many locations in the Twin Cities, I have decided to open up Bodywork Ultra in St Louis Park, MN. The office will be in the Miracle Mile Mall at Hwy 100 and Excelsior Blvd. I'm really excited about this location and the people I'll be working with. The location is convenient for those in downtown, uptown and those who work/live in the western suburbs of the Twin Cities. Surrounding highways (aside from Hwy 100) include 169 , 62 (Crosstown), I-35W, I-394 and 1-494 isn't too far away either. Bike trails link St. Louis Park to downtown Minneapolis, the Uptown area, Hopkins and Chaska.

I'm enjoying my time so far in the Twin Cities...really love biking and running on the many miles of paved paths the community has to offer. I haven't tried biking since the snow fell...but many still do that! It's so nice that they're plowed in the winter! I also got out for some cross country skiing this past weekend until I realized I was not wearing warm enough gloves. It might be time to get some warmer gloves!

I look forward to working with people in the Twin Cities to help relieve pain, restructure the body to a balanced state, improve wellness and enhance overall performance.

Happy Holidays everyone!

Great Results with Integrated Massage Modalities

I wanted to share the great results of some work I did with a client last week. I have been incorporating a few basic craniosacral techniques into my sessions lately, and the improvement both my clients are I are seeing is very exciting. As I continue to perfect more techniques, I will add more into my sessions to provide more long lasting effects from the bodywork.

Now, onto my client story. This client has been scrubbing floors, cleaning out underneath bathroom counters (who doesn't need to do this??), and hauling boxed items up multiple flights of stairs. My body begins to hurt just listening to all the fun this client has been having lately!

My client complained of pain on the inside of the knee on her right leg, and very tight hamstrings. Her shoulders and upper back were also tight, but her main concern for the session were her legs and knee pain.

Initially, I spent a few minutes assessing her hamstrings. With the client lying flat on her back, I was able to raise her left leg to about an 80 degree angle before her knee starting buckling. Not great flexibility in her left hamstring, but her real problem was the right leg. When I raised the right leg, the knee started buckling at just under a 30 degree. Wow...was that possible? Lifting the leg just this little distance caused considerable pain in the inside of the clients' knee. I knew I had my work cut out for me.

Before I left the room and when the client was still fully clothed, we did a muscle energy technique (MET) for the hamstrings. In this procedure I asked my client to contract her hamstring against the light resistance I applied to her hamstring. This was repeated 3 times with the goal being to stretch the muscle further each time. We made a little progress with the MET, but there was a lot more work to do. I then left the room and the client got herself ready under the sheet and blanket.

We began the session with some very gentle and relaxing decompression techniques for the cranial bones (bones of the head) with the client facing up towards the ceiling. These techniques are used to help inner ear dysfunction, balance problems, headaches, distortion in the shoulder girdle, and pelvic distortions, just to name a few! I wanted to make sure the shoulder and back areas were addressed, as I wasn't sure how long the legs/knee work would take. By including the cranial decompression, I was hoping the muscles around the shoulder joint and upper back would start releasing before I got around to working on those areas.

After about 20 - 30 minutes working on the cranial bones, I spent a few minutes releasing the shoulder joint and elbow joint (the client's forearms were SO tight and she didn't even mention this during our pre-session interview). The forearms loosened nicely with these moves and a few minutes of additional bodywork.

Next, I asked the client to turn over so she was laying on her stomach. It was now time to relax the hamstrings. I performed some friction on the ischial tuberosity (the "sitting" bones) and the lower attachments of the hamstrings around the knee. After I felt the attachments of the hamstrings release or soften, I performed some light gliding strokes up the bellies of the hamstrings. How odd...the bellies felt pretty good without the taut bands of muscle I was expecting. The client also noted there was only minimal discomfort over most of the hamstring. We did spend some time on a few trigger points in the hammies and also in the gluteals that released pretty easily.

At about 1 hour 10 minutes into our session, I finally reached the shoulders and back of my client. I felt we had made great progress on the hamstrings and knee since there was no longer any client discomfort during the massage. Once again, I was amazed with how good the shoulder and back muscles felt before even starting to work in the area. The cranial decompression and shoulder joint mobilization performed at the onset of our session released the muscles before I even touched the bellies of the muscles. I was able to finish up the session performing more of a relaxing session as our real work was done.

After the 90 minute session was complete, we re-assessed the hamstrings. Now the left leg reached just under a 90 degree angle...not bad as it moved from around 80 degrees to 90. What amazed both of us was that the right leg (remember, it was under a 30 degree angle when first assessed), was now at 90 degrees also! The hamstring had lengthened considerably in the 90 minute session.

I'm really excited about continuing to include more craniosacral techniques into my sessions, especially if they're going to give my clients these kind of results. Not only did my client have no pain in her knee immediately following her session, her hamstrings didn't feel tight to her, her shoulder and back pain diminished and her forearms were ready to do some more cleaning! I followed up with my client the next day. She said she took an epsom salt bath that night and woke up feeling great...still no knee pain!

In addition to the craniosacral work I did on this client, I included sports massage (MET's), neuromuscular therapy and swedish massage for a fully integrated session.