NOT JUST FOR THE PROS
To some, sports massage may seem reserved for Olympians and professional athletes. But whether you’re cycling your way through spin class or lifting several times a week, you’re putting your muscles through serious work during any killer workout. Give your muscle recovery the same attention as your exercise regimen with a Soothe sports massage.
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What Happens During a Sports Massage?
Each sports massage begins with the therapist performing an intake to find out which muscles you use most during your activity of choice. Then, using deep kneading, stretching, and trigger point therapy, your therapist targets muscle-tendon junctions that are overworked and stressed from aggressive movements.
Benefits of Sports Massage
Reduces Muscle Soreness
Many experience muscle pain the day after a tough exercise. A sports massage can help shorten the body’s natural recovery time against delayed onset muscle soreness by as much as 50%.
Optimizes Performance
Regular sports massage trains muscles to respond more quickly, efficiently, and powerfully. This prepares the body for strenuous activity and peak performance.
Increases Flexibility
Oftentimes stretching is not enough to increase flexibility. Techniques used during sports massage often stretch muscles with more care than solo stretching. The stroking techniques of a sports massage increase circulation to muscles and prepare them for a deeper stretch.
Lessens Risk of Injury
Sports massage improves the overall health of muscles and can help prevent and reduce injuries. Incorporating regular massage into an exercise routine means that each muscle group receives special attention and care.
Improves Overall Muscle Health
Sports massage reduces metabolic waste buildup in muscle tissues by improving the effectiveness of the circulatory system. A healthy circulatory system means more oxygen and nutrients like glucose and electrolytes are sent to stressed muscles, and metabolic by-products like lactic acid, cortisol, and epinephrine are more easily circulated out of the body.






HOW LONG SHOULD MY MASSAGE BE?
If you’re new to massage or trying a different modality for the first time, we recommend starting with an hour-long massage. From there, you can better determine if you’d like to try a 90-minute or 120-minute massage for deeper full-body relief and extra attention placed on problem areas.


The 30-Minute Difference
60
60 minutes of full-body relaxation, perfect for massage beginners and experts alike.
90
Deep relief with stretching and focused attention on aches and pains.
120
The ultimate reboot with specialized techniques and stretching across all muscle groups.

IT'S A STRETCH

FEEL BETTER WITH FLEXIBILITY EXERCISES AND MASSAGE THERAPY

Muscle injuries are more common now than they were 50 years ago. That's not because we're exercising harder. It's because we're more sedentary.

As a result, stretching is more important than ever, says Erin McGill, a certified personal trainer and training and development manager for the National Academy of Sports Medicine. A lot of people think, 'Oh, I should stretch because I don't want to pull muscles or be injured,' she says. But stretching is also one of the best ways to undo the damage caused by inactivity.

Stretching has benefits similar to massage's. It gets the blood flowing to overactive muscles that have contracted because of stress or immobility. Without a good stretch, these muscles can spasm and shut down-and then show up as the marblelike knots that get extra attention from your massage therapist.

In fact, regular massage improves your flexibility and range of motion, keeping your joints more fluid and making them less injury prone. McGill recommends 10 to 15 minutes of stretching before each workout to rebalance your body. And if you don't exercise, stretch anyway. "It's hard on your body to sit at a desk all day," McGill says, "so stretch anytime you can."

Here are three stretches you can do anytime:

  • Hip flexors. Lower yourself onto one knee, as if you're going to propose. Lean slightly forward onto the front leg as you tighten your stomach and buttock muscles and tuck your hips under. You should feel the stretch along the top of the thigh in back. Switch legs and repeat.
  • Chest muscles (pectorals). Stand in a doorway with one arm up, your elbow at shoulder height and your hand at head height. Rest your forearm on the door frame and rotate away from the door. You'll feel a stretch across your chest and shoulder. Switch arms.
  • Back (latissimus dorsi). Kneel in front of a chair. Extend your arms to the sides of the chair and pull back gently without moving your arms. You'll feel the stretch across your back.

-By June D. Bell


Muscle injuries are more common now than they were 50 years ago. That's not because we're exercising harder. It's because we're more sedentary. What's worse, as we age our joints tend to tighten, making range of motion and flexibility even more restricted.

Massage therapy is a beneficial treatment for maintaining and improving flexibility and motion. By working on muscles, connective tissues, tendons, ligaments, and joints, regular massage can improve your flexibility and range of motion, keeping your joints more fluid and making them less injury prone.

As you can see, massage is a great way to relax stressed muscles, stimulate blood flow and improve flexibility. So is daily stretching.






MASSAGE THERAPY IMPROVES FLEXIBILITY AND RANGE OF MOTION


One benefit of stretching is an improvement of blood circulation, which aids in illness recovery and disease prevention. Elongating muscles will also improve posture and your joints' range of motion. Stretching and massage are even more important for someone who is physically active. Loose muscles are less prone to strains and sprains during a workout, according to ACE.

Incorporating massage and stretching into a fitness routine also will help reduce soreness after a workout. Stretching beforehand will allow greater freedom of movement when exercising and longer workout periods because it helps prevent a buildup of lactic acid in your blood. Regular post-workout massages can then aid in the recovery and relaxation process.

Benefits of Improved Flexibility and Range of Motion

  • Stimulates the production of the body's natural lubricants to keep flexibility at a maximum
  • Can enhance athletic performance
  • Helps prevent active lifestyle injuries by staying flexible
Quality sleep is vital to health and wellness.
According to the Centers for Disease Control (CDC):
"Insufficient sleep is associated with a number of chronic diseases and conditions—such as diabetes, cardiovascular disease, obesity, and depression—which threaten our nation’s health. Notably, insufficient sleep is associated with the onset of these diseases and also poses important implications for their management and outcome. Moreover, insufficient sleep is responsible for motor vehicle and machinery-related crashes, causing substantial injury and disability each year. In short, drowsy driving can be as dangerous—and preventable—as driving while intoxicated."1
It is estimated that 50 to 70 million Americans experience sleep issues that affect their health.
Research is indicating that massage can improve sleep in:
children and adolescents
those with psychiatric disorders
those who are hospitalized or institutionalized
those with lower back pain 
adults 
those with cerebral palsy
those with fibromyalgia 
those with insomnia
those in pain
those with hand pain
those with cancer
infants 
infants with dyssomnia
those who have had heart surgery
those with breast disease
those with migraines
caretakers of hospitalized individuals
the elderly.




Depression and Massage

Did you know massage therapy can be effective in reducing the symptoms of depression.
Symptoms include:
Persistent sad, anxious or "empty" feelings
Feelings of hopelessness and/or pessimism
Feelings of guilt, worthlessness and/or helplessness
Irritability, restlessness
Loss of interest in activities or hobbies once pleasurable, including sex
Fatigue and decreased energy
Difficulty concentrating, remembering details and making decisions
Insomnia, early–morning wakefulness, or excessive sleeping
Overeating, or appetite loss
Thoughts of suicide, suicide attempts
Persistent aches or pains, headaches, cramps or digestive problems that do not ease even with treatment
Research shows that massage can improve mood and reduce depression.
Call and schedule your appointment and
Change The Way You Fee

Sports Massage
From beginner athletes to elite professionals, massage therapy has shown to have major benefits regardless of the participant's fitness level. Athletes seeking enhanced performance, improved conditioning, faster recovery, injury prevention and assistance in maintaining peak fitness can benefit from massage therapy.
Massage has been shown to have myriad positive effects including:
Reducing muscle tension
Helping athletes monitor muscle tone
Promoting relaxation
Increasing range of motion 
Improving soft tissue function
Decreasing muscle stiffness and fatigue after exercise
Improving exercise performance
Decreasing delayed onset muscle soreness
Reducing swelling
Reducing breathing pattern disorders
Enhancing athletic performance
Helping prevent injuries
By combining your exercise routine with massage therapy, you will be able to train longer and harder and make the most of your workout. Not convinced? Research some of your favorite world-class athletes, and you're likely to see that a massage therapist is a key component of their strength and stamina routine.
Arthritis, Massage & Mobility
For Americans who suffer from arthritis, simply getting outside to enjoy fresh air is no easy task. Luckily, massage therapy may have the answer. A recent study found that massage therapy was able to reduce arthritis related pain. Research published by the Touch Research Institute shows that massage therapy can decrease pain and increase mobility in rheumatoid arthritis patients.



Just Breath
Our breathing is the link between our body and our mind and for both to function well, they need oxygen. If our way of breathing is short and quick our minds will be nervous and agitated. If our breathing is irregular the mind is anxious and disturbed. One of the main causes of a bad breathing can be a lack of exercise, but it is not always so. By learning how to breathe well we will become healthier and stronger, but not only: Knowing how to breathe also help us to control our emotions (anger included) and fears and keep a clear and sharp mind. If our breathing is deep, slow and regular then our mind will reach a state of tranquillity and calm. When we are upset or stressed our breathing becomes quick and shallow. Breathing deeply and slowly instantly calms us down mentally as well as physically. Concentrating on our breathing, also helps us to live the present and feel alive. Very often our mind is thinking about something while our body is doing something else, as a result, our mind and our body are not unified. With breathing exercises, inhaling and exhaling, we bring our mind and body to work together because both are focused on the same thing and as I mentioned in my previous post we can feel alive because we are living in the present. We can learn how to breathe properly by practicing some breathing exercises. Breathing Exercises: Let’s start with a simple breathing exercise that can be done at any time of the day, in three simple movements, at least for a couple of minutes: 1) Do a deep inhalation 2) Hold your breath for a few seconds 3) Then do a deep exhalation If you feel a slight sense of vertigo, do not worry, it is due to the surge of a greater volume of oxygen to the brain. I suggest to repeat this exercise several times throughout the day, especially at times when we are feeling particularly agitated, our morale is low or even when we feel tired.