According to the Mayo Clinic, the rotator “cuff” is a group of four muscles* and tendons connecting the upper arm (humerus) to the shoulder blade (scapula). These muscles allow the shoulder to move and rotate inward (internal rotation) and outward (external rotation). The tendons provide stability to the shoulder.

*The muscles in the rotator cuff include:

• Teres minor
• Infraspinatus
• Supraspinatus
• Subscapularis

Rotator cuff tendinitis refers to irritation of one of these tendons and inflammation of the bursa lining these tendons. A tear or inflammation can occur on a microscopic level (or worse) from overuse or injury.

When the tendon is stretched or inflamed, pain can be persistent and affect everyday activities. Any motion overhead or reaching back may trigger discomfort.

Massage for Rotator Cuff Syndrome

Treatment depends on the severity of the injury. While there are many exercises to strengthen the rotator cuff muscles, coupling exercise with regular massage is beneficial. Massage improves blood flow to the area, aids healing, breaks down scar tissue, and eases muscle tension.

Deep Tissue massage addresses pain and muscle spasms while improving range of motion. Trigger point compression can reduce muscle tightness, and pain-free passive joint movements maintain mobility.

After 48 hours, heat may help the injured site. More direct therapy, like friction to muscles and tendons, reduces adhesions and micro scar tissue. Post-surgery scar tissue breaking typically starts 4–6 weeks after the operation.

Between massage treatments (2–3 times a week for 3 weeks), apply self-treatments such as hydrotherapy stretches and resistance exercises to stay on track for recovery.

If you have shoulder pain or a diagnosed rotator cuff injury, contact us or book your deep tissue treatment today. Consider adding a 30-minute Hand & Arm Add-On to your session as a first step toward wellness.

I’m looking forward to seeing you at my clinic

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

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Seeing clients who present with headaches is a very common experience at Heavenly Embrace Wellness, and that’s why we offer a few services that might assist with those conditions. In particular: reflexology, deep tissue massage therapy, and energy healing.

What Kind of Headache are you Experiencing?

While there are many different types of headaches, the International Headache Society classifies three primary types. They stem from environmental, chemical, hormonal, and physical factors.

Migraine Headache:

A migraine headache feels like intense throbbing or pulsing and is often associated with what’s called an “aura.” Migraines can range from moderate to severe and can be accompanied by nausea, vomiting, dizziness, and sensitivity to light or sound. They have vascular origins and can last anywhere from a few hours to several days. Migraines are often triggered by stress, muscle tension, and poor sleep.

Vestibular Migraine Headache (VM):

Symptoms include vertigo, balance issues, dizziness, feeling light-headed, spinning, swaying, and loss of balance with sensitivity to motion. May or may not involve headaches. Vertigo symptoms may come and go within minutes or last for days.

Tension Headache (Tension-Type Headache or TTH):

A tension headache is the most common type worldwide. Causes include:

• Postural
• Structural
• Myofascial
• Muscular
• TMJD (TemporoMandibular Joint Disorders)
• Neurologic

Tension headaches have a muscular origin and are often described as feeling like your head is being squeezed. They are typically bilateral and are not worsened by physical activity.

There are two kinds of TTH:

ETTH – Episodic Tension-Type Headache
After at least ten previous headaches, ETTH refers to having fewer than 15 headaches per month. They can last from 30 minutes to a week.

CTTH – Chronic Tension-Type Headache
CTTH refers to having more than 15 headaches per month. They can last for hours and be ongoing. This affects about 3% of the population.

Cluster Headache:

A cluster headache is one of the most painful headache types because the pain is sharp and intense, often concentrated around one eye or side of the head. These have a vascular origin and come on suddenly, lasting 15 minutes to a few hours. Cluster periods can last from six to twelve weeks, sometimes up to a year.

Cervicogenic Headache (CGH):

This is a secondary headache resulting from another source such as inflammation or head/neck injuries. They originate from issues in the cervical spine, often daily, and are typically unilateral. Movements of the neck provoke discomfort, which can last for several hours.

Common tender areas include the occipital (base of skull), temporal (above ears), and supraorbital (above eyes) regions.

Neck Stretches for Self-Care:

I highly recommend regular neck stretches to help prevent neck and shoulder pain—and headaches too! Read more in my blog Got Text Neck.

Some Tips for Stretching

• Stretch frequently, flexing tight joints and shaking out tense limbs.
• Be gentle. Stretch to a place where you feel pull but not pain. Don’t bounce.
• Hold the stretch for 10 seconds to increase circulation, 30–60 seconds to lengthen a muscle.
• Breathe easily while holding the stretch. Slow, full breaths help get more oxygen to your muscles and prevent strain.
• If you have a recent injury or feel sharp pain when stretching, consult your healthcare provider first.

Massage for Headaches:

Massage is a great way to relieve tension in the back, neck, and shoulders—areas that often cause headaches, especially tension types. Sessions may include Myofascial Release and Trigger Point work in key muscles and regions.

If your headaches involve ear pain, jaw tightening, or teeth clenching, consult your doctor about TMJD. We offer massages for TMJ issues to help relieve pain in the jaw, neck, and head.

Reflexology and Energy Healing, such as Dynamic Body Balancing (DBB), are also safe and effective ways to prevent, manage, and treat headaches and migraines.

Heavenly Embrace Wellness specializes in all these treatments. Browse our services menu to find the right one for you.

To help bring relief to your aching head, book your appointment online or call (720) 515-9034. You can also use the contact form. I might be able to help!

Far Infrared Sauna Therapy Reduces Chronic Pain

Pain is an important signal designed to alert us to problems in our body. Chronic pain is almost always associated with chronic inflammation.

Far infrared therapy helps reduce inflammation and improves conditions like chronic back and neck pain, phantom limb pain, rheumatoid arthritis, fibromyalgia, menstrual pain, osteoarthritis, and chronic tension headaches.

With Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

Photo credit: Shiatsu Loft Berlin via photopin (cc)

Additional resources:
Elements Massage – How Therapeutic Massage Can Relieve Headaches and Migraines
Mayo Clinic – Definitions of Migraine, Tension, and Cluster Headaches

The post Boulder Massage Therapy for Headaches & Migraines appeared first on Heavenly Embrace Wellness in Boulder, CO.

Cumulatively, bodywork sessions can significantly improve your overall physical, mental, and emotional well-being. In my office, I encourage a holistic approach to well-being, and as most of you know, prevention is better than trying to solve an issue or reduce pain.

What are the physical benefits of Massage Therapy?

The list of physical benefits of massage therapy is long!!!

• • • Muscle Relaxation: Massage helps to relieve muscle tension and stiffness, or just tired and aching muscles. It also promotes muscle relaxation and improves flexibility. Massages can release trigger points and tightness by targeting areas of tension, helping to alleviate discomfort and improve overall mobility and muscle tone. Muscle relaxation also improves posture and body awareness. Massages may do wonders for people prone to muscle cramps or muscle spasms.
    • Pain Relief: Massages can help alleviate chronic pain conditions such as lower back pain or neck pain. If you suffer from headaches or TMJ, massages are known for reducing tension headaches. I also have clients with very specific issues, such as Fibromyalgia, Rotator Cuff Syndrome, Sciatica, Foot Pain, Myofascial Pain, Plantar Fasciitis, Carpal Tunnel or Elbow Tendinitis, and they definitely see some relief for their pain when getting regular massages. Massages can reduce pain perception through the manipulation of soft tissues and stimulate the release of endorphins, the body’s natural painkillers.

Improved Circulation:

Massages increase blood and lymph circulation and tissue metabolism, which helps deliver oxygen and nutrients to the body’s tissues while removing waste products. As part of the relaxation, massages lower blood pressure, reduce the heart rate, slow down respiration and promote more effective breathing. Thanks to the improved circulation, you also see an improved skin tone.
• Enhanced Immunity: Studies have shown that regular massages can boost the immune system by increasing the activity of white blood cells, which play a key role in defending the body against infection and disease. Massages can help keep you healthy and resilient by supporting immune function.
• Support Recovery: Massages improve circulation, can enhance overall health and vitality, leading to better energy levels, a strengthened immune system and faster recovery from injury or illness. Massages also reduce swelling or scarring by encouraging blood flow to damaged tissue.

What are the mental benefits of Massage Therapy?

Being forced to slow down and focus on self-care can often be a relief.

• Stress Reduction: Massages help to reduce stress by promoting relaxation and lowering levels of the stress hormone cortisol.
• Mental Relaxation: Regular massages can provide a much-needed break from the demands of daily life, allowing the body and mind to unwind. This, in turn, will induce mental relaxation and promote better sleep. With better sleep comes improved concentration, so it’s a win-win!

Any emotional benefits of Massage Therapy?

The emotional benefits of a massage are often hard to describe, and I can see it more in the smile that people give me after a massage.

• Reduce Anxiety and Depression: Massages have been found to have positive effects on mental and emotional health, reducing symptoms of anxiety and depression.
• Mood Improvement: Massages calm the nervous system, which in turn improves mood, calms bad tempers, promotes feelings of relaxation and well-being, and enhances one’s self-image and overall quality of life. 

• Trigger Emotional Release: With released muscle tension, sometimes emotional baggage is released in the form of Emotional Release.

That is a long list of benefits, right? I hope I’ve convinced you that it’s totally worth the investment in your health to get a massage on a regular or semi-regular basis. No matter if your focus is on your physical, mental or emotional life, all the benefits go hand-in-hand, so your body, mind and spirit will thank you when you’re getting a massage.

If this all hasn’t convinced you yet, then check out this very interesting YouTube video from “What are the health benefits of massage? – CrowdScience, BBC World Service podcast.”

How often should you get treated? 

A ‘regular’ massage can look different to different people, depending on their needs. If you’re recovering from an injury, illness or surgery, you might want to be treated more often. But not too often either.. We need to let the body heal itself, it knows how to…

For maintenance, I would suggest having a massage every 4-6 weeks.

What kind of massages are recommended? 

My personal go-to and favorite session to give is the Deep Tissue Massage, 90 or 120 minutes. In that time frame, I can focus on a few target areas, do a full body session or mix in a few modalities like a bit of Reflexology and/or Energy Healing, depending on what we’re working on.

Other services like Aroma Touch Session, a Swedish Massage or a Hot Stone Massage can support your overall well-being and relaxation and are great options for bodywork.

Book your appointment now and feel the benefits for yourself.

Love & Light,

Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post The Health Benefits of Massage appeared first on Heavenly Embrace Wellness in Boulder, CO.

What Is Aromatherapy?

Aromatherapy is a holistic treatment that has been around for thousands of years. It uses essential oils and natural extracts to promote physical, mental, emotional, and spiritual health.
We can trace aromatherapy back to ancient cultures in Egypt, China, and India. During this time, natural components used for religious and medicinal purposes were known to have both physical and psychological benefits.
People in Early China often burned incense to promote spiritual harmony and balance. Egyptians used various oils in the embalming process and distilled oils for both medicinal and cosmetic use.

Modern-day aromatherapy uses both scents and topical applications to introduce essential oils to the body. Some aromatherapy options include diffusers, bath salts, massage, steamers, and facial masks. It is also known to have a wide variety of benefits: stress reduction, pain management, enhanced sleep, and fighting unwanted bacteria. Using essential oils for allergies is another great alternative or supplement to over-the-counter medications.

Aromatherapy’s Effect on the Limbic System

What makes aromatherapy so powerful is its effect on the limbic system — a complex network of nerves in the brain responsible for controlling heart rate, breathing, stress levels, blood pressure, memory, and hormone balance. Every time we inhale, odors interact with the limbic system, triggering physical, emotional, and mental reactions. Understanding this makes it easy to see why aromatherapy is so influential on both body and mind.

What Is The AromaTouch Technique?

The AromaTouch technique, developed by Dr. David K. Hill, D.C., is the therapeutic application of essential oils to improve mental and physical well-being.

This treatment with essential oils reduces stress, supports the body’s natural functions through homeostasis, and utilizes
dōTERRA’s Certified Pure Therapeutic Grade essential oils for a truly restorative experience.

What Makes the AromaTouch Technique Unique?

The specialized application of these oils makes the AromaTouch Technique unique. The physical technique, combined with the scents, provides stress relief, promotes relaxation, boosts the immune system, decreases inflammation and pain, and elevates mood. When using the AromaTouch methodology, we help restore balance to both body and mind.

The eight essential oils used during the AromaTouch Technique are:

• Balance: A grounding blend that promotes calmness and relaxation.
• Lavender: Enhances relaxation, relieves stress, is anti-inflammatory, fights unwanted bacteria, and promotes relaxation.
• Tea Tree: Reduces discomfort and has antibacterial properties.
• On Guard: A protective blend that boosts the immune system.
• AromaTouch: Reduces inflammation and enhances muscle relaxation.
• Deep Blue: Soothes inflammation and helps with pain management.
• Wild Orange: Purifies, destroys germs, and boosts joy and happiness.
• Peppermint: Supports the digestive, respiratory, and immune systems.

Why Is Self-Care Important?

Self-care is a crucial aspect of health and stress management.
Stress impacts both mental and physical health, so it’s easy to see the connection between self-care and overall well-being. Emotionally speaking, self-care is about taking time for yourself — reaffirming that you matter and nurturing your sense of self-worth and joy. This time alone can also help you work through intense feelings when they arise.

Contact us today or find an appointment time online to learn more about practicing self-care and the AromaTouch Technique.

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

***Disclaimer***

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please confirm any information obtained from or through this website with other sources, and review all information regarding any medical condition or treatment with your physician. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on this website.

The post Self-Care Through Aromatherapy and AromaTouch appeared first on Heavenly Embrace Wellness in Boulder, CO.

Pain Relief Through Massage

Pain often begins as tissue damage, but stress, environment, and emotions can influence its intensity and duration. Recent research confirms what many already know: we have the ability to participate in our own healing.

Massage therapy is a safe, effective approach for many health issues. Skilled therapists support the body’s natural healing abilities through a holistic approach, considering the entire body system rather than just the site of pain. This approach increases body awareness and helps clients reconnect with breathing, emotions, and sensations throughout the body.

Deep acceptance of what arises during a session—both physically and emotionally—should be practiced by both therapist and client for optimal results.

Conditions that can benefit from massage and have been successfully treated at Heavenly Embrace Wellness include:

• Neck pain
• Lower back pain and sciatica
• Carpal Tunnel Syndrome
• Fibromyalgia Syndrome (FMS)
• MS (Multiple Sclerosis)
• ITB Syndrome
• Elbow Tendonitis
• Rotator Cuff Syndrome
• Myofascial Pain Syndrome
• TMJ (Temporomandibular joint dysfunction)
• Headaches & Migraines

Far Infrared Sauna Therapy Reduces Chronic Pain

Pain serves as a warning signal, and chronic pain is often linked to chronic inflammation. Far infrared therapy not only reduces inflammation but also improves chronic lower back pain, neck pain, phantom limb pain, rheumatoid arthritis, fibromyalgia, menstrual pain, osteoarthritis, and tension headaches.

Meditation Helps Manage Pain

Harvard Medical School research found that participants in an 8-week mindfulness meditation program experienced reduced pain sensation, possibly due to enhanced regulation of the Alpha Rhythm in the brain.

Meditation addresses the psychological aspects of pain, while massage addresses the physiological. Massage promotes relaxation and relieves tension at and around the site of pain.

How to Do a Simple Meditation Practice

Start meditation in a comfortable seated position with cushions or blankets for support. Avoid lying down to prevent falling asleep. Begin with 5–10 minutes, gradually increasing to 20–30 minutes. Set a timer, close your eyes, and allow your breath to settle naturally.

You may focus on your breath or repeat a simple phrase, such as “I am,” with “I” on the inhale and “am” on the exhale. Repeat until your timer goes off. If thoughts arise, acknowledge them and gently return your focus to your breath or mantra.

At Heavenly Embrace Wellness, we can help you develop tools to manage pain. Contact us or book your session today.

With much Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post Massage and Meditation for Pain Management appeared first on Heavenly Embrace Wellness in Boulder, CO.

3 Ways Bodywork Can Help You Increase Energy and Stamina:

Increased Circulation

People who tend to complain about fatigue often have poor circulation. Low circulation may cause muscles and tissues to be low in oxygen. Oxygen is essential for energy and stamina. Massage stimulates the body and supports blood flow to increase oxygen delivery throughout the body. In turn, you’ll feel more energetic.

Reduce Anxiety

We carry anxiety and stress around on our shoulders constantly. A fast-paced life like here in Boulder can be stressful. Anxiety can manifest in many ways—it can cause body pain due to muscle tension and interfere with sleep because your mind is constantly racing. Massage can target areas where you carry the most tension, such as the shoulders, neck, and base of the skull. Massage also encourages the release of serotonin and oxytocin, your body’s natural “feel-good” chemicals. Energy work further helps calm the mind and assists the body in healing itself.

Get a Better Night’s Sleep

Lack of sleep is a primary reason for fatigue and low stamina. Quality of sleep matters as much as quantity. Massage combined with energy work helps you relax deeply, alleviating aches and pains, and improving sleep quality. Relaxation at bedtime reduces tossing and turning, leading to a more restorative night’s sleep.

Additional Ways to Achieve a Better Night’s Sleep:

1. Avoid electronics right before bed (and not IN bed), as they stimulate your mind.
2. Enjoy a soothing warm bath before bed, using Epsom salts mixed with essential oils for optimal relaxation.
3. Create a sleep blend with dōTERRA essential oils.

I would love to help you increase energy and stamina. For more information on how massage can benefit you, contact me or Book your session today.

Have a peaceful night and beautiful dreams

Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

***Disclaimer***

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please confirm any information obtained from or through this website with other sources, and review all information regarding any medical condition or treatment with your physician. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on this website.

The post How To Increase Energy and Stamina appeared first on Heavenly Embrace Wellness in Boulder, CO.

Tendons are made of dense collagen fibers and attach muscles to bones. They have a limited blood supply, making healing slow in areas of friction and compression. Massage helps tendons by relaxing tight muscles, reducing chronic tension on the tendons.

Tennis Elbow vs. Golfer’s Elbow

The downward stroke of a golf swing damages the inside of the elbow (Medial Epicondylitis). In contrast, tennis strokes damage the outside of the elbow (Lateral Epicondylitis). Both injuries can occur in non-athletes due to overuse or sudden stress on the tendon.

Signs And Symptoms

Seek professional medical advice for proper diagnosis. Failure to treat tendonitis can result in rupture. Massage therapists cannot diagnose medical conditions.

Acute Tendonitis:

• Gradual onset, tenderness near the tendon 1–2 days after activity, progressing to pain during activity
• Microtearing causes inflammation, adhesions, and sometimes crepitus (grating or popping sounds)
• Inflammation, heat, and swelling at the tendon or sheath
• Decreased range of motion (ROM) of affected muscles

Chronic Tendonitis:

• Pain during and after activity
• Chronic inflammation, adhesions, crepitus, and fibrosis
• Visible chronic swelling or thickening if the tendon is superficial
• Decreased ROM and strength of affected muscles
• Acute flare-ups may occur with repeated overuse
• Tendons may degenerate until rupture occurs

Treatment Of Elbow Tendonitis

Tendons rely on structural integrity, like the pillars and cables of a bridge. Tendon injuries often occur due to lack of support from arm muscles. While medication can help, pain and inflammation can often be managed naturally.

Rest is critical. Heat or cold compresses can improve tissue health. Ice may help with flare-ups. Non-steroidal anti-inflammatory drugs (NSAIDs) like Ibuprofen or paracetamol can ease pain. Corticosteroid injections are sometimes used but repeated injections can weaken tendons.

Self-Care Stretches As Prevention

Deep tissue massage to the forearm is highly effective for healing tennis and golfer’s elbow. It improves circulation and, when combined with friction therapy to the tendons, can break down tension and scar tissue, alleviate pain, release muscle spasms, and improve flexibility. Other helpful methods include Dry Needling, Physical Therapy, and Ultrasonic Treatment.

Prevent tendonitis with these tips:

• Stretch before and after exercise or sports. Stretch forearm muscles with bent and straight elbow, holding each for 3–5 slow breaths.
• Mix up exercise routines
• Use proper technique and alignment
• Maintain an ergonomic workspace
• Relax post-activity with Epsom salt soaks or deep tissue massage

For elbow pain, contact us or book your session today. Consider adding a 30-minute Hand & Arm Add-On for a focused start to your wellness journey.

I’m looking forward to seeing you at my clinic

With Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post Elbow Tendonitis: Preventative Therapy and Treatments appeared first on Heavenly Embrace Wellness in Boulder, CO.

What does it mean to feel Anxious?

Anxious feelings occur in the mind but can manifest and have effects on the body. Some examples are:

• insomnia, or lack of sleep
• stomach aches
• nausea
• trouble eating
• sweating
• dizziness
• and a general discomfort or unease

Those suffering from feelings of anxiety should know this is a very common disorder. And a disorder that is not easy to understand. Since this ailment is not always obvious to others, many people suffer in silence, never seeking out the help they need. Many others refuse to seek help because the thought of confronting these issues can be overwhelming.

What causes feelings of Anxiousness?

There are a variety of reasons a person may develop anxiousness and need some strategies to cope with anxiety. Some include a serious health issue, brain chemistry, trauma, and even genetics. However, the leading cause has been directly attributed to the amount of stress in a person’s life. While some people can easily cope with stressful situations, others may find it difficult to relieve these tensions without help.

Consider a Natural Treatment for Anxiousness

There are natural ways to help relieve feelings of anxiousness, such as massage therapy, energy healing, and essential oils.

This type of holistic healing uses the body and mind to help someone relax, release negative thoughts, and heal their energy.

Massage works to help loosen tensions and relieve pain in the body. Energy Work uses the same methods but on the mind instead of the body. Essential oils such as lavender (read my blog about Lavender Essential Oil Uses), are famous for their ability to reduce stress and calm the nervous system and help emotional balance. Oils can also be used as another tool to aid the body by helping promote feelings of relaxation. The oil’s aroma reaches the receptors in the nose, which then sends a message to the brain that helps create feelings of peace and tranquility.

Book a Massage Session

If you are looking for ways or need help coping with anxiety, call us. You don’t need to suffer through this alone. A massage or an energy healing can be another tool in the overall treatment of anxiety.

Whenever you’re ready, contact us or Book your session today and that is a great step towards feeling like yourself again…

Far Infrared Sauna Therapy Improves Mental Health & Cognitive Function

Sauna use has been shown to benefit depression and anxiety and even to affect the risk of psychotic disorders and toxin-induced psychosis. It improves blood flow to the brain and increases mental alertness and performance on mental tasks. It improves symptoms of chronic fatigue syndrome in subjects. It improves sleep and promotes normal sleep/wake-sleep cycles.

Love and Light,

Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

***Disclaimer***

These statements have not been evaluated by the Food and Drug Administration. This information is not intended to diagnose, treat, cure or prevent any disease. The information on this site is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. Please confirm any information obtained from or through this website with other sources, and review all information regarding any medical condition or treatment with your physician. Never disregard professional medical advice or delay seeking medical treatment because of something you have read on this website.

The post Coping with Anxiety appeared first on Heavenly Embrace Wellness in Boulder, CO.

Carpal Tunnel Syndrome (CTS) is a condition affecting the hand, wrist, and arm, caused by a pinched nerve in the wrist. The carpal tunnel is a passageway that protects the median nerve and the tendons that bend the fingers. When the median nerve is compressed, it can cause numbness and tingling in the fingers, progressing to hand and wrist weakness, and eventually sore hands and arms.

What Causes Carpal Tunnel Syndrome?

There are many causes and risk factors for CTS, including:

• Wrist fractures
• Rheumatoid arthritis
• Nerve damage caused by diabetes
• Prolonged keyboard use
• Non-ergonomic workstations
• Ongoing rock climbing
• Repetitive movements such as writing, painting, or playing a musical instrument

How to Manage the Pain

Mild cases of CTS can often be managed with rest breaks, wrist splints, forearm stretches, trigger point release, cryotherapy (ice massage or cold water rinses), pain-relieving essential oils or creams, and therapeutic massage. More severe cases may require medications, corticosteroid injections, or surgery. Always consult your doctor for a proper diagnosis and clearance for massage therapy.

Massage for Carpal Tunnel Syndrome Relief

Therapeutic Deep Tissue Massage can help relieve CTS pain and prevent mild cases from worsening. Massage is a non-invasive, cost-effective way to manage symptoms.

Massage promotes relaxation, reduces chronic pain, relieves inflammation, eases tired and aching muscles, and improves muscle tone and range of motion. It also stimulates endorphin release and increases tissue metabolism, reducing stress and improving mood and focus.

Some Tips for Self-Care Stretching

• Stretch frequently: Flex tight joints and shake out tense limbs.
• Stretch to the point of pull, but don’t bounce.
• Hold the stretch for 3–5 breaths to improve circulation, or 5–10 breaths to lengthen the muscle.
• Breathe slowly and fully while stretching to deliver more oxygen to your muscles and prevent strain.
• If you feel sharp pain, ease back to a comfortable range.
• Consult your doctor before starting a stretching routine if you have a recent injury or surgery.

For more benefits of stretching, see my blog: The Amazing Benefits of Stretching. If stretches feel good, imagine what a massage can do!

If you’d like to relieve the pain and discomfort of CTS with therapeutic massage, contact us, book your session, or add a 30-minute Hand & Arm Add-On to your session. This is a great first step toward wellness.

I’m looking forward to seeing you at my clinic

With Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

The post Dealing with Carpal Tunnel Syndrome appeared first on Heavenly Embrace Wellness in Boulder, CO.

All the fascia in your body is interconnected, so a restriction in one region can theoretically put a “drag” on the fascia in another direction. Think of this like the yarn in a sweater: if the sweater is pulled down in the front, it tightens around the neck, but the neck is not the source of the problem.

When it comes to pain management, there are few pains more debilitating than myofascial pain. Myofascial Pain Syndrome is caused by repeated contractions of muscles common with people who love fitness. This is common among my active Boulder clientele. It’s one of the reasons that it is so debilitating: people who love to move, love to act, love to breathe fresh air find themselves with pain that originates from the very activities that they love.

For example, a professional cyclist who loves to move may spend hours on trails and the road. But after a great workout, they might come home unable to walk. After weeks of family care and recurring chiropractic treatments, it can reach the point where walking is impossible.

A lover of movement’s greatest fear is now realized. Rather than racing across the city, debilitating pain keeps you leaning on the arms of loved ones. Finally, you find a specialist who understands your struggle with myofascial pain syndrome.

Many people see this as permanent, but there are options to find relief, treat the tension causing the pain, and return to normal life.

Myofascial Pain Management

There are several treatment options offered by the Mayo Clinic for myofascial pain syndrome. Some are more holistic than others. Since the cause is stress and muscle contractions, deep tissue massage and related techniques can provide tremendous relief!

Myofascial Trigger Points

The goal of treatments is to relieve sensitive points in muscles (trigger points). Trigger points are tender lumps that cause pain when pressed, resulting from spasm or lack of oxygen, nutrients, and circulation.

Symptoms include deep muscular pain, reduced performance, fatigue, and tightened muscles, reducing flexibility and range of motion.

Some anti-depressants, pain relievers, and sedatives may help chemically relax muscles, but this does not address the root cause of myofascial pain.

Myofascial Release Massage

The goal is to restore your body’s natural recovery. Whether from running, rock-climbing, or sitting at a desk, this massage releases tension and adhesions within fascia by applying gentle, sustained pressure to connective tissue surrounding muscles, bones, and organs.

Deep tissue massage, including trigger point therapy, resets muscles, relieves stress on insertion points, and helps the body begin healing. New clients can try a 60-minute massage for $99.

Natural pain-relieving options like Deep Blue Essential Oil Blend are available for daily pain management.

Book your session or Contact Us for questions. Special add-ons like TMJ Treatment can also be selected.

I’m looking forward to seeing you at my clinic

With much Love and Light,
Liraz

Liraz Bergman-Turner is a Licensed Massage Therapist, Reiki Master and Reflexologist. She is the owner of Heavenly Embrace Wellness, a massage and energy healing practice in Boulder, CO.

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