Getting a massage is not just a luxury you should experience a couple times a year. There are proven health benefits of Massage Therapy that promote the use of massage as a part of your therapeutic intervention.

STRESS - One of the many health benefits of Massage Therapy includes the relief of stress. During a massage, not only are the muscles able to relax but there is an increase in the production of endorphins. Serotonin and dopamine, your body's "feel good" chemicals, are released giving the patient a feeling of calmness and serenity. Another way stress is relieved is by the decrease in production of cortisol, your body's "stress hormone". Receiving regular massages can also decrease your heart rate and blood pressure. According to a study done by the International Journal of Preventative Medicine, those that received regular Swedish Massages over a period of 4 weeks had significantly lower blood pressure than those that did not have a massage.

PAIN - Massage Therapy can also benefit those who suffer from a wide variety of ailments such as fibromyalgia, arthritis, postural deficits, digestive disorders, anxiety, pain related to pregnancy and general aches and pains. Sedentary lifestyles often lead to tight joints and decreased range of motion. Massage Therapy increases blood flow and movement of synovial fluid to various joints in the body as well as increases overall flexibility associated from sedentary lifestyles.

Next time you schedule your massage at CTS, know that you are giving yourself a gift of relaxation and pain reduction. Massage is a valuable and peaceful part of your therapy at CTS.

I have returned from maternity leave! With a new baby in tow, I have discovered a whole new body and lifestyle. One of the desires after pregnancy is to get your body back to what it was before, but most people do not know where to start. Here is some general advice and exercises to slowly get that body in check!

1. Do not start your exercise regimen that you were doing prior to pregnancy! You have to ease into your new body. Not to mention, you are battling against sleep deprivation, hormones, a baby to care for and possibly, work responsibilities now. Start very slowly with decreased reps, time and expectations for yourself.


2. Do gentle strengthening exercises prior to running. That lovely hormone relaxin that allowed your body to grow a baby inside of you, also allows for all of your soft tissue, ligaments and tendons to stretch and not be as supportive. You will need to rely much more on your musculature for control than your joints and ligaments. Post-partum women are more prone to strains when they are not strong. Keep this also in mind if you're a yogi. You may feel nice and loosey goosey, but don't forget to add strengthening into your program.


3. Focus on your core and gluts! This will assist in supporting your pelvis and low back. Remember your core is NOT your six pack like those infomercials advertise. Your core consists of your diaphragm, transverse abdominis (the third layer of your abs), pelvic floor and multifidus (deep muscles at the spine) of your low back.


4. Beware of crunches. This will mostly activate your rectus abdominis (six pack muscle), which can also separate your abs more if you have diastasis recti. Diastasis recti is when your abs separate due to splitting at the linea alba.


5. Allow for proper nutrition. Food prepping has been very helpful for me, so if you can carve out an hour to chop up some fruits and veggies to have ready in the fridge, go for it! If you are breastfeeding, this also affects your baby. Also, think of the amount of calories you will be needing, especially if you are breastfeeding. You may be more at risk to stress fractures due to your body contributing all of its resources to the baby's milk.

Try these exercises below. Again, start out slow. If there is any pain, discontinue. For a customized exercise regimen, come to CTS, and we can help you out!