New Moon Bodywork and Wellness
Yoga. Meditation. Massage.
|Posted on February 14, 2019 at 4:05 PM||comments (32273)|
In-home massage may be provided under the following circumstances only:
1. There's a pressing physical need- you are injured and unable to leave your house easily or access the stairs to my work space. Not every body is capable of climbing 5 flights of stairs and if you can't do it or it would cause unnecessary strain, a massage in your home or office might be perfect.
2. Either you've had multiple appointments with me in the past, we know each other personally, or you've been referred by someone I know. Referrals require an in-person consultation before any appointments are made. I don't do mobile outcalls for strangers or go to hotel rooms, no exceptions.
3. You live in the greater Portland area or will pay for travel.
4. I charge $35 to bring a table and sheets or $25 to bring a massage chair. The fee is waived if you own a table and linens.
A few safety guidelines and boundaries
-Non-smoking households only
-No massage if you have taken drugs or alcohol.
-Please make sure I'm aware of any prescription medication you are taking. Please do not take the ones that help you sleep before I give you an in-home massage.
-If you use cannabis medicinally, please use sparingly if at all before your massage.
-I'm pet friendly as long as the pets are friendly. If you have an animal that's anxious, likes to jump, or is wary of new people, let me know in advance.
-All professional ethics and boundaries apply equally whether we are in my workspace or your home.
|Posted on June 8, 2018 at 6:05 PM||comments (3562)|
As promised, here are the other pieces of jewelry that are available right now.
|Posted on June 7, 2018 at 8:25 PM||comments (3437)|
Here are a few of the unique, one of a kind jewelry pieces that are now available downstairs at Voila in our waiting area. I've been working on building an inventory since last winter, and I am so excited to be finally sharing it with all of you! There's more available, and I'll be posting photos within the next few days. Necklaces, charm bracelets, and earrings. Lots of vintage beads, upcycled leather, crystals and gemstones, antique skeleton keys, and locally gathered beach treasures.
Glazed clear quartz pendant, rose quartz beads, copper wire wraps and brass rings. Clear Quartz is known as the "master healer" and is said to amplify energy and thought, as well as the effect of other crystals. Some believe that it absorbs, stores, releases and regulates energy. Rose quartz is said to carry a soothing energy that fosters empathy, reconciliation, and forgiveness of others. This is a great piece for someone who's working on clearing out anger, jealousy, and resentment, and wanting to start off the summer with lots of love and healing energy. 35-
Lapis lazuli and upcycled leather. Lapis lazuli is said to encourage clarity, creativity, and speaking one's truth. It symbolizes working on self awareness and expressing yourself in a compassionate way. 25-
Antique skeleton key pendant with Maine seashell and bead charms. The key is real, not a replica, and the necklace chain is upcycled sterling silver. 35-
I think I'm keeping this one, but I wanted to share with you and if you love it, I'm open to creating something similar just for you!
|Posted on September 16, 2016 at 4:00 PM||comments (18905)|
Do you ever feel sore and fatigued after work even though you've been sitting at your desk all day?
At least 3 out of every 4 visitors to New Moon Bodywork and Wellness are there to relieve pain that is caused or exacerbated by sitting at a desk all day and hunching over a computer. Check out the links and tutorials below to find out how to save your neck and back and say goodbye to sore wrists. If you don't have spare time to exercise, that's okay! There a lot of tweaks you can make to your day that take no time at all, as well as exercises you can do at your desk while you work!
Recent research has suggested that sitting down all day can be as much as if not more of a health risk than smoking. The infographic below shows just a few of the things that happen to your body when you spend the day seated.
Since everyone has to go to work, we need to combat this stress on our bodies by making small changes every day to move as much as possible! In addition to the suggestions above, the Mayo Clinic suggests standing up whenever possible. If you don't have a workstation that allows you to stand, you may be able to stand up while you're on the phone. You work long hours, and every little bit helps! Check out the Mayo Clinic's easy guide to ergonomics to help you stay comfortable at work!
Did you know that a weak core can contribute to low back pain? Your abdominal muscles support your thoracic spine, and if they're weak, it can put unecessary strain on your low back. You don't need to spend hours at the gym getting ripped abs to reap the back soothing benefits of a stronger core; a little can go a long way. I recommend sitting on a fitness ball at work instead of a chair. You can use the ball on its own (like I do when I'm seated and working on your neck) or get one of these chairs that holds the ball in place. A google search for "fitness ball chair" will give you plenty of options.
Here are some easy yoga routines you can do at your desk. If you try these out and think you may be doing something wrong, let me know and we can do a set together before or after your next appointment with me!
Finally, here are 33 ways to squeeze in exercise during your work day. Some of them may or may not be too silly for you, but some of them are easy and discreet, like doing calf raises while waiting for copies to print.
|Posted on August 23, 2016 at 11:55 AM||comments (3692)|
1. Get regular massages!
The Mayo Clinic has found that receiving massage reduces insomnia related stress. Additionally, a study done by the International Journal of Neuroscience on back pain demonstrated that subjects receiving massage therapy not only experienced long term pain relief, but better sleep.
2. Reduce blue light exposure 90 minutes before bedtime.
You may have read that the blue light from our phones and tablets can be disruptive to sleep, especially when we check our phones before going to bed. There is software available to help with that (assuming that none of us are disciplined enough to turn off our devices 90 minutes to 2 hours before bedtime.) However, research suggests that the blue light from our personal devices might not be as problematic as the LED lights in our homes. Warmer lightbulbs are available, and it might be worthwhile to invest in some for the bedroom and the living area where you wind down at night. This article from digitaltrends explains how blue light affects sleep and how to use the knowledge to your best advantage.
3. Sleep with your phone in another room.
I know, I know, most of us use our phones as alarm clocks. You should stop, though. This 2008 study that was actually funded by major mobile phone carriers strongly suggests that exposure to mobile phone radation can disrupt sleep, affect mood, and even cause headaches. I know that's some old research, so if you know of more recent research that contradicts those findings, please post a link in the comments!
Besides the physical effects off cell phone use, though, notification sounds can definitely be disruptive and guilt us into feeling as though we have to answer messages just because we can. If you're really having trouble sleeping, try investing in an inexpensive alarm clock and plugging your phone in somewhere else before bed.
If you have a meditation practice that works for you, please post it in the comments! I personally like these guided meditations from UC Berkley. My nurse practitioner recommended them last spring when I was having trouble sleeping. Of course, since you have to listen to them online, that may mean you're bringing your phone to bed. I personally have an old ipod that is not and has never been a phone. I use that to listen to these in bed, making sure I'm signed out of social media and email first.
5. Eat dinner early and don't snack before bed.
Research done at Harvard Medical School found that fasting for 12 to 16 hours before you want to wake up can help reset your sleep schedule, presumably because you're tricking your body into thinking it's time to get up and hunt for food. This is helpful if you do shift work and have to adjust your schedule or if you change time zones, but also if you've just fallen into a bad sleep pattern.
I personally have not been disciplined enough to use that method, so if you do, please share your results in the comments.
Thanks for reading and sweet dreams!
|Posted on August 18, 2016 at 3:40 PM||comments (16143)|
Sun Salutations are one of the best ways I know to prevent body pain. Once you learn a version that works for you and your body, you seriously just need a few minutes a day feel amazing.
I know I've recommended these to many of my guests, but haven't been in a position to give proper guidance because I'm not a yoga teacher. Doing something isn't the same as being able to teach it. I don't know the all the right things to say about keeping your body in alignment. I don't know every single modification for every single body type. I probably look awkward doing some of the stuff because I'm not incredibly flexible and again, I'm not an instructor and probably don't have all the language to provide an adequate explanation for each step.
There are so many reasons someone might find yoga intimidating and not think that sun salutations are something accessible to them. First of all, if you do a basic search for sun salutation tutorials, you're going to see a smaller bodied, extraordinarily flexible person. You might think to yourself, "That person has joints made of silly putty and there is no way my body is contorting into that position." Even if you know that modifications are possible, learning them often requires a teacher, and you may not be terribly comfortable taking a class. Group classes can be inconvenient and intimidating, especially for a beginner. While I encourage that you find one you can try anyway, I know that not everybody will, and that's why I've tracked down five videos that give simple, clearly explained modifications. Most people will be able to follow along with at least one of those videos. The first one is done sitting in a chair. You can even do this while sitting down!
Remember that this isn't suposed to hurt! It's ok to feel sensation but not pain, especially not in your joints. You should not do this if you've had recent or chronic injury to the back, knees, hips or unmedicated high blood pressure.
I hope these are helpful. As always, if you are under a physician's care (or suspect you need to be for any reason, like something you're hoping isn't a torn rotator cuff), please consult them before beginning any sort of exercise program.
This first video shows a really simple sequence that can be done from a chair. This is great for people with joint pain or really anyone who just wants to start out at the easiest possible place and still benefit from the exercise.
This second video demonstrates half sun salutations. If you can stand up, raise your arms, bend your knees, and bend forward, you can do this! These can be practiced as a warm up to the full sun salutations or on their own if the full ones are overwhelming or painful for you.
Have you ever wondered what to do with your belly during forward folds or been suffocated by your breasts during certain yoga postures? This lady has answers for you! This video addresses issues specific to larger bodied people.
Great full sequence tutorial for beginners! Lots of clear instruction and explanation.
Full sequence showing modifications for knee pain, wrist pain, and arm injuries.
|Posted on August 13, 2016 at 8:35 PM||comments (9501)|
How often have you felt relaxed and limber after a massage, only to have achiness and tension return over the course of a few short days or maybe a week? Did you know that with regular self care, massage therapy can cause long lasting, even permanent changes in your body, causing greater relief over time? This is true no matter what your purpose in receving massages, for any reason ranging from relaxation and anxiety management to sciatica and chronic back pain. Proper self care may look different for every individual, and I'm committed to working with each and every one of my guests to create a plan to stay comfortable and healthy in between our appointments. What do you hope to gain from your massages? Let's work together and come up with a plan to make it happen!
To extend the benefit you receive from our bodywork sessions, spend some time taking care of yourself in between appointments. You've already invested in yourself by coming to see me. You deserve 10 minutes a day to show yourself some love! If you receive bodywork every four weeks and don't do any work in between to keep your soft tissue supple and limber, we'll be starting at square one each time. If you see me primarily for pain management, that may feel frustrating to you. However, if you practice self care at home, each session you have with me will build on changes we previously created. This is how I can help you create better posture, greater flexibility, and lasting relief from pain and stress.
I've found that many people either aren't aware of how to care for their muscles in between massages or that they know a few stretches and neglect them. I'm often guilty of neglecting stretching, rolling and self massage. I have to change my routine all the time and trick myself into doing it or I find it incredibly boring. (I'll talk more about motivational tricks later.) Doing the same old stretch routine can understandably begin to feel like a dreaded chore. Loving ourselves can be such a challenge! Many of us feel guilty prioritizing our own needs ahead of work or family or have a hard time finding a few uninterrupted minutes. We invent all sorts of reasons not to take care of ourselves. What are yours?
I will be devoting one blog post per week to self care, and providing links to helpful research articles and tutorials. My mission is to empower you with options so that you stay inspired and engaged in the care of your body, and receive the greatest possible benefit from the bodywork we do together.
|Posted on August 12, 2016 at 4:10 PM||comments (25945)|
Research supports the efficacy of foam rollers in reducing muscle soreness and increasing range of motion. These tools are inexpensive and easy to use. Do you know anyone who has a foam roller collecting dust in a closet or under their bed because they found it painful or painfully boring to use? (That was me before I learned how to use mine!) Rolling out your muscles does not have to hurt! You should be able to do it while you're watching tv or listening to your favorite music or audiobook. I love music, so my personal trick is to have a playlist I only listen to during exercise, rolling and stretching, so that the time goes by quickly and it's something I look forward to. Music might work for you, or it could be a favorite TV show or podcast. I can teach you how to tailor your foam roller routine to your comfort level. Request a free 15 minute tutorial before or after your massage when you make your next appointment with me or use my online scheduling system to add it to any service I offer.
This photo tutorial from Runner's World has routines for pre and post run. These lower body exercises are wonderful for relieving tension in the legs and hips even if running is something you only do when you're being chased.
This one minute video from Livestrong is about rolling out your back. If you'd like to learn how to treat any other body parts with a foam roller before I see you next, I recommend their website. They have hundreds of photos, articles, and video tutorials, and you can search specifically for your area of concern using their search tool. For example, searching for "foam roller hip flexor" yields 132 results.
As always, if you are under a physician's care for any reason, you should consult them before beginning a foam roller routine or any exercise program.
I hope this information helps everyone stay healthy, fit and pain free! Thank you for visiting.