Life gets busy and we understand that you may not be able to make it in for a massage every week since massage has so many wonderful benefits such as reducing stress, relieving muscle tension, lowering blood pressure, boosting immunity and more. In order to keep the positive effects going, you can give yourself some easy self massages in between appointments. 

So put some relaxing music on, light your favorite candles and grab a seat in your comfiest chair. Here are some easy massages you can do at home.

Scalp Massage 

Feeling a little tense? A scalp massage will help release the tension not only in your head but your neck and shoulders, as well. They are also great for relieving tension headaches – so if you’ve been staring at the screen for too long, this is a good one!

First, let your hair down (you may want to run a brush through it so it doesn’t get tangled). Using a nice amount of pressure, take the tips of your fingers and gently move them in a circular motion from the front of your head to the back. Keep on repeating until you have covered your entire scalp. Don’t forget the area behind the ears. 

Neck Massage

Between looking down at your phone and slouching over your desk, your neck is probably in need of some self-care. This quick and easy massage is sure to bring some relief. 

Begin by wrapping your right hand around the back of your neck on the right side. Give your neck a little squeeze while you turn your head to the left. Stay in this position for one breath and then return to the center. Squeeze again and turn your head to the right. Then switch hands and repeat. Keep going five to seven times on each side. 

Hand Massage

Texting, typing, writing, fastening buttons, opening jars, the list goes on and on – it seems like this part of the body never gets a break! You’ll want to give your hands some love. 

First, apply your favorite hand lotion or oil. With both palms facing up, place your left hand in your right hand. Using gentle but firm pressure, rub your thumb in circular motions from the center to the outermost area of your palm. After you have covered the entire area of your palm,  you can take your thumb and pointer finger and squeeze the side of fingers in that opposite hand from the base to the tips. When you are finished, do the same to the other hand. Here’s a video featuring this technique and other methods. 

Foot Massage

Your feet take you wherever you need to go – it’s time to treat them! Taking care of your feet has many scientific health benefits including better balance, stress and anxiety reduction, improved sleep and reduced foot pain. 

Grab your favorite foot lotion or oil and apply it from the top of your foot to the bottom of your toes. Using your knuckles apply firm pressure in a circular motion all around the bottom of your foot. Don’t forget about the toes! You can also place your hands on either side of your foot and use your thumbs to apply pressure throughout. Here’s a video for even more ideas. 

Of course, nothing beats a professional massage. Book yours at one of our two convenient Balanced Body Therapeutic Massage Lehigh Valley locations by visiting us online. We can’t wait to see you!

The harsh winter weather can wreak havoc on the skin. The skincare routine that you just got down, and was working fabulously a few months ago, may seem like it is failing you now, leaving you with dry, dull skin. 

Not only are you not loving the look, but it is also painful. Don’t worry – you are not alone! So many people are looking for relief that there’s an entire day dedicated to it —  National Winter Skin Relief Day on January 8th.  

There are many things that you can do to get your skin feeling good and back to its natural, healthy glow. Getting a regular massage is one way to treat your skin because it improves circulation. Here’s why: 

Just taking the dog outside for a few minutes in the morning is enough for some of us to lose a little bit of feeling in the fingers and toes. Massage can help get the blood flowing to those extremities. The pressure created by the massage technique moves blood through the congested areas. The release of this same pressure causes new blood to flow in. The kneading of a massage improves the circulation of the lymph fluid which carries waste products away from the body’s tissues.

What does the combination of massage and better circulation mean for your skin?  

A More Youthful Appearance
Getting that blood circulating allows oxygen and nutrients to be better distributed to your skin. This will give an appearance of fewer wrinkles and fine lines. 

A Glow
The increased circulation brings more blood flow to the skin increasing collagen production which helps to create a lingering glow. Massage aids in “clearing out waste products and bringing oxygen and nutrients to active cells quickly and efficiently.” 

Better Hydration
You can say goodbye to that dull skin because the exfoliation process going on during a massage with our Himalayan salt stones helps get rid of dead skin cells. Not only will your skin have a healthy appearance, but it will also allow for better absorption of your skincare products, keeping the skin nourished and hydrated longer. 

Other ways to maintain healthy skin this winter:

Limit the hot showers
Yes, they feel so nice, especially on a brutally cold day. However, the hot water decreases moisture because it’s stripping the skin of its natural oils. Instead take shorter, lukewarm showers using a mild soap. Also, make sure not to scrub too hard —  that will just irritate the skin. 

Moisturize Daily
While your daily moisturizer may work well in other seasons, it may not be up to fighting the harsh winter conditions. WebMD suggests finding an ointment that is oil-based rather than water-based. The best time to apply is right after the shower, although you may need to apply several times a day during the colder months. Our favorite is Jojoba oil which doesn’t clog pores.

Wear Layers 
Pile on those sweaters, coats, scarves, hats, and gloves. The less exposed the skin is to dry air, the better! 

Add a Humidifier
Staying inside may seem like an escape, but not only is dry air outside, it’s present in the home as well. If your home tends to be extra dry, adding a humidifier may be a good idea. Consumer Reports suggests maintaining the air at 30-50 percent humidity. 

At Balanced Body Therapeutic Massage, we want to keep your skin glowing all winter long. Book your massage at one of our two convenient Lehigh Valley locations by visiting us online.  

End-of-year work commitments, family gatherings, dinners that need to be made, houses that need to be cleaned, presents that need to bought – we can all agree right now is a busy and stressful time of the year!  

It may seem silly that we are suggesting you make room in your schedule for self-care. But making a little time for yourself will help you feel your best – a must when it comes to tackling that to-do list. 

Here are nine ways to fit self-care into your busy schedule. 

1. Indulge in your favorite activity. Whether it’s reading a book, cooking, or getting crafty, make time for the things you enjoy – even if it’s just for a few minutes a day.
2. Get outside. Even if you despise the cold, a little bit of Vitamin D goes a long way (especially when it comes to boosting immunity). Bundle up and take a short stroll through the neighborhood. 
3. Rest up. Lack of sleep can affect daily activities and play a negative role when it comes to your mood. And right now, there’s no time to be in a bad mood! According to sleep.org most adults should get between seven and nine hours of sleep. 
4. Stay active. Not only is exercise a mood booster, it also helps to reduce stress, prevent weight gain and increase energy levels. There are many ways to fit in exercise right at home and you only need less than 30 minutes a day. Here are some ideas to get you started.
5. Practice Yoga. According to Yoga Journal, “spending time on your mat can benefit your brain, heart, and bones and even change the expression of your genes.” Among other things, it can help boost immunity, manage stress and enhance memory. And it feels nice to get in a good stretch. 
6. Cozy up. Something else that feels nice – grabbing a cozy blanket and reading a book or watching your favorite show. In fact happiness researchers have found that hygge, which originated in Denmark and is described as “creating a warm atmosphere and enjoying the good things in life with good people,” has many physical, emotional and social benefits.
7. Take a hot bath. Just imagining a bathtub filled with your favorite salts and maybe lighting some candles, invokes that feeling of pleasure. A good soak actually has many benefits including elevating your mood, getting a better night’s sleep, and relieving muscle pain.   
8. Meditation. A few minutes in the morning is an easy way to de-stress and set your intentions for the day. Taking this time can help you gain a new perspective, manage stress, increase self-awareness, focus on the present, and much more.
9. Regular massage. Not only does a massage feel so good (a hot stone massage is heavenly, especially this time of year), it will help you relax and de-stress! Studies have shown a significant decrease in heart rate, and systolic and diastolic blood pressure in as little as 10 to 15 minutes after a chair massage! 

We want to help keep you healthy, relaxed and happy all winter long! Add a massage to your self care routine by booking your appointment online at one of our two convenient Balanced Body Therapeutic Massage Lehigh Valley locations.

It may be the most joyful time of the year, but along with the beautiful snow, crowds of people, and a drop in temperature comes the sickness – something we’d all like to avoid!  

Flu season peaks in the winter, with the cold weather keeping people indoors and in closer proximity to one another. Also, according to Medical News Today germs are more likely to survive and spread in cold and dry conditions. 

Another thing to keep in mind is that blood pressure tends to increase during the winter, leading to an increase in heart attacks, strokes and other cardiovascular events.  

With shorter days and Vitamin D in shorter supply (this vitamin plays a vital role in keeping the immune system healthy), it’s harder to stay healthy. 

But there is good news! There are many things you can do to help boost your immune system and stay healthy all winter long. A nice, relaxing massage tops our list! 

According to the American Massage Therapy Association (AMTA), research has found that regular massages have been shown to make the immune system stronger. The action stimulates the lymphatic system, a network of tissues and organs that help rid the body of toxins, waste and other unwanted materials. In one study, participants in a Swedish massage group experienced significant changes in lymphocytes. Participants also had lower levels of cytokines (molecules that play a role in inflammation).

In another study researchers worked with patients who had compromised immune systems and found that massage therapy improved how the immune system functioned. These same benefits apply to preventing seasonal illnesses, the cold and flu. 

And about that blood pressure rising in the winter —  massage therapy has also been shown to be effective in lowering blood pressure, a big contributor of heart disease. 

Here are a few other tips to prevent illness: 

Wash your hands. This is one of the best ways to avoid getting sick. The CDC recommends scrubbing for at least 20 seconds and washing before eating food, before and after caring for someone who is sick, after using the bathroom, and after blowing your nose, sneezing or coughing. Be sure to dry them off well with a clean towel. If you don’t have access to soap and water, then alcohol-based hand sanitizer is the next best choice.  

Get plenty of sleep. According to sleep.org most adults should get between seven and nine hours of sleep. Without enough sleep, the body makes fewer cytokines, a type of protein that targets infection and inflammation, effectively creating an immune response.

Exercise. According to the American Heart Association adults should shoot for 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity, or a combination of both, preferably spread throughout the week. Physical activity may help flush bacteria out of the lungs and airways reducing your chance of picking up an illness, according to MedlinePlus. 

Eat Well. Choose foods that are rich in antioxidants and disease fighting properties. Healthline has several suggestions for natural immune system boosters. 

Let us help keep you healthy with a massage at one of our two convenient Lehigh Valley locations! Get your appointment on the calendar by booking online.  

Our feet are constantly working and we don’t give them enough attention. If your feet are overused or are aching after a long day, a foot massage can be just what you need. Research shows that a foot massage is not only relaxing, but it has health benefits, too.

Here are a few ways you can treat your feet:

Reflexology

This is one of the many services we offer at Balanced Body Therapeutic Massage. Reflexology is the practice of applying pressure to the feet utilizing specific thumb, finger and hand techniques. Areas of the feet correspond to specific areas of the body. As pressure is applied, the nerves are stimulated creating a state of relaxation.

Getting a foot massage has many scientific health benefits according to mindbodygreen:

*Better balance: In one study, patients who received a foot massage for 30 min, 3 days per week for 2 weeks saw improvement in their stability. 

*Stress and anxiety reduction: One study showed participants’ anxiety levels decreased after self-administered foot massages three times a week over a four-week period.

*Improved sleep: The quality of sleep improved in one study for those who received a foot massage before bed. 

*Reducing foot pain: Studies have demonstrated how a foot massage can help those suffering from foot pain. 

Stretches

Your feet have a big job to do, and since they are bearing all your weight, they can sometimes cramp up, or you may discover you have some foot pain. Incorporating regular stretches into your routine can help to increase flexibility, reduce pain, and improve your overall health. Stretches don’t take up much time and they’re pretty simple to do at home. Here are some stretches you can try. 

Exercise

Poor circulation can cause muscle pain and numbness. But a thirty-minute walk five times a week will help to maintain circulation. If it’s too cold outside, you can always hop on the treadmill. 

Moisturize

‘Tis the season for cold weather, and that can mean cracked feet. Not only can this be painful, but cracked heels can lead to infection. Everyday Health suggests finding a good foot cream and applying it right after you shower for best absorption. Speaking of showers, using gentle soap (as well as drinking plenty of water) can help keep the feet from getting too dry. The Peppermint Pedango Foot Cream we use in our reflexology sessions calms and cools tired legs and feet with arnica, peppermint, lemongrass, and tea tree oil! The best way to get the most out of it is to put it on before you go to sleep, put some socks on top, and let it soak in while you get your zzz’s.  

Speaking of treating your feet, we must mention November is Diabetes Awareness Month, so it’s a great time to check those feet.   

According to the American Orthopaedic Foot & Ankle Society, diabetes can cause poor circulation and nerve damage in the feet. That loss of feeling can lead to foot problems including ulcers, infections, gangrene, and Charcot arthropathy, a syndrome that causes foot fractures or dislocations.

Taking care of your feet on a daily basis as well as choosing the right footwear can help to prevent injury. 

Here’s to keeping your feet healthy and happy the entire holiday season and all year long! If you’d like to give the gift of happy feet, gift certificates can be used toward reflexology and are available for purchase!