Onni Life

Onni Therapeutic Massage is Moving!

6/26/2020

New location, same great massage.

I opened Onni Therapeutic Massage in Epsom, NH 3 1/2 years ago. I was in a small room with a shared bathroom above a dance studio. My goal was to help people live a more joyful life through massage and the people of Epsom welcomed me. A year later I moved into my peaceful little office above Natural Look Salon.

Epsom is on the way to everywhere, and I started seeing clients from not only Epsom, but the surrounding communities. I have felt incredibly blessed to be able to do what I love, provide therapeutic massage to people with pain and mobility issues. A New ChapterI have always had the goal of having an office in my own private space on the first floor. Some of my clients have trouble navigating the stairs. I also wanted a space where I had the room and resources to practice some other techniques.

I have found the perfect space at 415 #1 Main Street, Farmington, NH.

First Floor, Main Street with free parking.
Beautiful, spacious office with private bath and shower.
Just 4 miles from the Ridge Marketplace (Marketbasket, Old Navy, Ulta, Marshalls, Walmart and other stores and restaurants!)

My new office is 35 minutes from my old office. And, I understand that it not as convenient for some of my clients. Of course, I hope to see all my regular clients in Farmington, but I completely understand if some cannot make the drive.

I am currently speaking with some Epsom area massage therapists for referrals.

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Onni Therapeutic Massage Reopening

6/10/2020

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New Measures related to Covid-19

It has been a long and stressful few months, I think everyone can agree on that. Recent events just reinforce how fast we can go from the comfort of our routines to the strain of uncertainty and fear of the unknown.

I have always said that there are no obstacles, only stepping stones. And, lately there have been stepping stones to spare! But, I am reminded that times of growth are often during times of adversity.

Now, more than ever, self-care is important. Do something every day to nurture yourself. Eat healthy food, get fresh air, move your body, expand your mind and (of course) get massage!

This week is the Reopening of Onni Therapeutic Massage and you will notice some changes in the routine.

All appointments are limited to one hour maximum at this time.
Masks need to be worn by client and therapist at all times (modifications when prone)
There is no waiting room, clients must wait outside and I will get them at appointment time
I will be documenting everyone's temperature with a touchless thermometer
There is a new online Informed Consent Form that must be e-signed prior to your appointment
There are Covid-19 Risk Screening questions when scheduling and a follow up phone call within 24 hours of appointment.
The office is cleaned and disinfected between all appointments and at the end of the day.
I will be wearing scrubs and changing them between all appointments

These are just some of the changes I have implemented to help minimize the risk of transmission of Covid-19 and to maintain the most safe and therapeutic environment possible. I want to reassure my clients that your health is important to me and I look forward to seeing you all again. I also want to apologize in advance for any inconvenience these new measures cause. As the situation develops I hope to be able to lighten the restrictions, but it is possible that these measures will be long term.

As always, if you have any questions, let me know. And, remember,

'Joy Does Not Come From Searching, It Comes From Living'

Let Onni Therapeutic Massage help you find your Joy!

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My 5 Favorite Yoga Poses

5/1/2017

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My advice to clients often includes 'rest, stretch, water, and massage' Yoga is a great way to stretch and strengthen as well as improve flexibility. The following are my five favorite yoga poses in no particular order.

How to do Pigeon Pose- If I only have time for one stretch Pigeon Pose is it. This stretch opens the hips, focusing on the external hip rotators, hip flexors (including rectus femoris and the psoas) and hamstrings. You can modify this pose by using the bed to put your forward leg onto and then focus on bringing the hips down and lengthening the spine. Carefully slide the back leg back and lower the heel to the floor to lengthen the stretch.
              http://www.wikihow.com/Do-the-Yoga-Pigeon-Pose

              https://www.youtube.com/watch?v=_lIMt1RbtG0

Child’s Pose-This pose stretches the back, chest and shoulders. This is my ‘recovery pose’ reward for when I’ve held a difficult pose for a long time and need to rest. Start in the table pose. On hands and knees with knees under hips, hands under shoulders. Sit back so glutes almost rest on your heels, forehead lowers to the floor. Your arms are stretched out above your head, hands flat on the floor. Hold this pose for 5 to 10 breaths. Tip- You may do Child’s Pose with knees together or get more of a stretch by separating the knees and sinking deeper into the stretch.

How to do Cat-Cow Pose- Cat-Cow starts in the table position, like the Child’s Pose above. This pose is excellent for stretching the abdominal muscles, the spine and the back muscles. Breathing is a big part of Cat-Cow and it helps expand the chest and improve breathing. From table position take a slow deep breath as you sway your back, like a cow. Press into your hands and knees and raise your chest, look up. Slowly exhale as you arch your back like a cat, separating each vertebrae, dropping your head and drawing your navel in towards your spine.

http://www.mindfulbody.com/mind/yoga/signature-mindful-practice-yoga-sequence/daily-practice-detailed-instruction

How to do Locust Pose- This pose is more challenging than it looks. It’s great for gently strengthening your back muscles and can be done by people of all different abilities. Start by lying on the floor on a thick, folded blanket or yoga pad. Place your forehead on the floor and your arms by your sides, palms up. Bring your big toes towards each other and let your heels fall outwards. Draw a breath and raise your arms, shoulders and head, bringing your shoulder blades closer together. If you are ready for even more of a challenge raise your legs as well, trying to keep your legs fairly straight, getting your knees off the floor. Hold the pose for as long as you can, up to a minute, making sure you don’t hold your breath. Release, lowering your arms, legs and head. Take a few deep breaths to reward yourself, you earned it!
How to do Standing Forward Bend- This pose helps lengthen your hamstrings and is a great pose to rest stretch. Start by standing with the feet together and flat on the ground, hands on the hips. Bend forward at the hips, concentrating on the pelvis being your pivot point. Lengthen your torso as you bend forward, allowing your hands to rest lightly on the floor by your ankles. If you need to slightly bend your knees your may. Feel the stretch in the back of your legs. With each breath concentrate on lengthening the torso and deepening the stretch.

Have fun with your yoga practice. Listen to your body and do what feels good. Repeat the poses a few times and increase the time you hold the poses as you get stronger. Move in the pose and breathe.

You can follow the links I have provided for some great resources about yoga and more information on the poses. There are a lot of instructional videos on youtube and classes for beginners through advanced yogis in most communities.

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Benefits of Massage for Every Body

4/1/2017

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When people think of massage one of the first things they think of is how good it feels. And, it does feel pretty great. But, the benefits of massage extend beyond that one hour appointment. These benefits affect nearly every system in the body. From acting on the nervous system to relieve stress and insomnia, to acting on the musculoskeletal system optimizing an athlete’s performance or helping a person’s recovery after injury. Anyone, of any age, can benefit from massage.

Massage helps decrease stress and anxiety. According to the American Massage Therapy Association (AMTA) a ‘study on the effect of trigger point therapy, there was a significant decrease in heart rate, systolic blood pressure8, and diastolic blood pressure. Measures of oxygen consumption, blood pressure, and salivary cortisol levels were all lower after a 10 to 15 minute chair massage in controlled studies. Changes in psychological states have been measured by physiological responses the Perceived Stress Scale, the POMS Depression Scale and the Anxiety State Scale.’

Massage helps relieve pain from injury, surgery or overuse. Massage improves circulation, including circulation within the muscle. A skilled therapist can utilize trigger point therapy, or ischemic compression, to help relieve tender points within muscles and positional release working with proprioceptors within the muscles and tendons to help relieve pain and improve mobility.

Lippincott, William and Wilkins, Therapeutic Massage in Athletics 2007, stated that massage may actually help prevent injury if received regularly. Student Athletes to Professional Athletes receive many forms of massage to improve performance and improve comfort and recovery from injuries. Some gyms have hydrotherapy treatments with hot and cold therapy. During the olympics it wasn’t unusual to see athletes with circular bruising from cupping. Think Michael Phelps. Or wearing colorful kinesio tape across muscles and joints.

Massage is even good for your skin. Massage encourages healthy circulation, even in the capillaries of the skin. And, healthy circulation improves oxygen delivery to cells and waste removal. Healthy skin helps protect us from illness and infection.

Massage has been used around the world since ancient times to treat illness and promote health. Massage has been shown to help improve balance in seniors and to soothe colicky babies. Massage helps keep athletes at peak performance and ease the stress of every day life. Physicians and insurance companies have recognized the benefit of massage and some insurance will even cover appointments. Massage is not a luxury it is beneficial to every body.

References

Delaney, J.P., Leong, K.S., Watkins, A., & Brodie, D. (2002). The short-term effects of myofascial trigger point massage therapy on cardiac autonomic tone in healthy subjects. Journal of Advanced Nursing, 37, 364-71.
Boone, T., Tanner, M., & Radosevich, A. (2001). Effects of a 10-minute back rub on cardiovascular responses in healthy subjects. American Journal of Chinese Medicine. 29, 47-52.
Cady, S. H., & Jones, G. E. (1997). Massage therapy as a workplace intervention for reduction of stress. Perceptual & Motor Skills, 84, 157-158.
Field, T., Ironson, G., Scafidi, F., Nawrocki, T., Goncalves, A., Burman, I., Pickens, J., Fox, N., Schanberg, S., & Kuhn, C. (1996). Massage therapy reduces anxiety and enhances EEG pattern of alertness and math computations.
International Journal of Neuroscience, 86, 197-205.
Brennan, M.K. & DeBate, R. (2004).The effect of chair massage on stress perception of hospital bedside nurses. Massage Therapy Journal 43, (1), 76-86.
Field, T., Quintino, O., Henteleff, T., Wells-Keife, L., & Delvecchio-Feinberg, G. (1997). Job stress reduction therapies. Alternative Therapies in Health and Medicine, 3, (4), 54-56.
MacDonald, G. (1998). Massage offers respite for primary care givers. The American Journal of Hospice & Palliative Care, Jan/Feb, 43-47.
Cady, S. H. & Jones, G. E. (1997). Massage therapy as a workplace intervention for reduction of stress. Perceptual & Motor Skills, 84(1), 157-158.

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Back Pain Facts and 5 Things to Avoid

3/8/2017

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It’s estimated that 60-80% of people in the US experience back pain at one time in their life and up to 50% of workers will complain of having back pain during the last year. Those statistics are staggering. The causes of back pain are varied and individual. It can be from lifting things improperly, or repeatedly. It can also be from sitting in one position for extended periods of time. Even sitting on a thick wallet in your back pocket frequently will cause back pain.

The following quote about the cost of back pain in medical care and lost wages, as well as other factors is from the 2011 article, Relieving Pain in America: A Blueprint for Transforming Prevention, Care, Education and Research (link below). Considering escalating healthcare costs and cost of living the actual cost is most likely even greater today.

‘Total incremental cost of health care due to pain ranged from $261 to $300 billion. The value of lost productivity is based on three estimates: days of work missed (ranging from $11.6 to $12.7 billion), hours of work lost (from $95.2 to $96.5 billion), and lower wages (from $190.6 to $226.3 billion). Thus, the total financial cost of pain to society, which combines the health care cost estimates and the three productivity estimates, ranges from $560 to $635 billion. All estimates are in 2010 dollars.’

When people experience back pain others often share what helps relieve their pain. People will tell you to get a massage, rest, or use ice, or to not use ice and use heat. There are over the counter and prescription medications to help relieve back pain. Patches and soaks and ointments. Most people who experience chronic or frequent back pain will find what works best for them.

There are countless things to do when experiencing back pain. There are also things we should avoid to reduce our risk of developing back pain. Here are my top five.

Avoid Dehydration- Water is essential for all bodily functions and it’s safe to say that most people do not drink enough water. The discs between your vertebrae need to stay well hydrated to function properly just like the rest of your body. If you find it difficult to drink water try making fruit, herb, or vegetable infused water by adding sliced cucumber, oranges, grapes, lemons or mint and ice. Make a commitment to yourself that you will work water into your day, after a while you may find that you actually crave water.
Avoid Smoking- Smoking contributes to back pain by reducing circulation, making the back more vulnerable to injury and inhibiting healing when there is an injury. Chronic coughing can also cause back pain. Quitting smoking reduces your risk of developing cancer and heart disease and may prolong your life. So not only will you live longer, you will have a better quality of life with less back pain.
Avoid Being Sedentary- Find an activity that you enjoy and do it. The worst thing you can do for yourself, even if you are in pain, is stop moving. Being regularly active when you aren’t in pain helps improve muscle tone, joint health, circulation and strength so you can avoid injury. But, when even when experiencing back pain most people can do some gentle walking even if only for short distances. If you have an acute injury make sure you check with your physician before starting strenuous activities.
Avoid Improper Body Mechanics- I have found in my practice that more people complain of injuring their backs twisting and lifting something light, like a sock off the floor, than lifting something heavy. I think in part because when there is a larger load most people do plan the lift, they make sure the path is clear and bend their legs. But, when it’s something small we sometimes forget about using proper body mechanics.
Avoid Improper Stretching- There was a time when people were instructed to stretch prior to activity, running or lifting weights. Now most personal trainers will recommend a gentle warm up before strenuous activity and gentle stretching or a cool down post activity. And, they never recommend ‘bouncing’ into the stretch.

While it may not be possible to eliminate back pain all together. Avoiding things that may cause or exacerbate back pain is just as important as the things you do to relieve pain once you’re experiencing it.

Resources
https://www.acatoday.org/Patients/Health-Wellness-Information/Back-Pain-Facts-and-Statistics
https://www.ninds.nih.gov/Disorders/Patient-Caregiver-Education/Fact-Sheets/Low-Back-Pain-Fact-Sheet
https://www.ncbi.nlm.nih.gov/books/NBK92521/
http://www.thejoint.com/2016/08/10/like-a-spine-out-of-water-hydration-and-back-pain
http://info.illinoisbackpain.com/blog/bid/343648/How-Does-Water-Dehydration-Cause-Back-Pain
http://www.prevention.com/fitness/5-stretches-you-should-never-do/slide/5

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Onni Life

Onni Therapeutic Massage is Moving!

Onni Therapeutic Massage Reopening

New Measures related to Covid-19

My 5 Favorite Yoga Poses

Benefits of Massage for Every Body

Back Pain Facts and 5 Things to Avoid

Cheryl Garand, LMT

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