Archive for the ‘Massage’ Category

OH MASSAGE TIME – We all love our massages and notice the benefits from them, but when a woman becomes pregnant, she wonders, “Is it okay to get my massage?”

Massage has many benefits to pregnant and non-pregnant women. Prenatal massage like regular massage helps aches and pains, improves circulation and mobility, and just make you feel good and relaxed.

Studies at the University of Miami, School of Medicine, show that just 20 minutes of massage twice a week for five weeks reduces stress hormones in the body, improves mood and sleep patterns, and reduces anxiety and back pain. Studies also show that women who received regular massages during pregnancy had lower rates of premature birth, fewer obstetrical problems, and their babies had a lower rate of postnatal complications.

Most experts recommend you avoid prenatal massage during your first trimester when your body is still getting used to the pregnancy, and some believe there may be a connection between first trimester prenatal massage and miscarriage. However, prenatal massage is perfectly safe during your second and third trimesters, and you’ll appreciate the benefits more the further along you are. You should always check with your doctor before beginning any new treatment or procedure when you are pregnant, and many massage therapists even require you to obtain a written note from your doctor or midwife before receiving a prenatal massage.

What is Prenatal Massage? – Therapeutic bodywork that focuses on the mother-to-be and her special needs.  The way you lie on the table, the pressure the therapist uses, the areas that the therapist needs to avoid and the areas that are particularly very beneficial for a mother-to-be are all involved in a prenatal massage. How often should I get a massage? During your second and third trimester, once every other week is good – once a week is great! Ask your therapist about specials for working with you throughout your pregnancy.

As a mother-to-be, remember to make sure your therapist is well trained in prenatal massage and make sure to let your therapist know all information regarding your pregnancy.

Some of the Benefits of Prenatal Massage

  • Helps low back pain along with sciatica pain
  • Alleviate neck, shoulder and back pain caused by muscle imbalance.
  • Promotes relaxation
  • Helps decrease insomnia and restlessness
  • Reduces swelling of hands and feet
  • Improves the tone of leg muscles
  • Relieve depression, anxiety, and nervousness caused by hormonal changes
  • Relieve stress on weight-bearing joints such as lower back, pelvis, and ankles

To the Therapist – If a client is on bed rest you can improve the circulation with Swedish massage and lymphatic draining; however, do not do any legwork due to increased risk of blood clots.  Foot, head and neck massage are always very relaxing and will make the mother-to-be very happy.

Tips to remember

  • Use pressure comfortable for patient
  • Avoid reflexology points concerning the uterus, vagina, etc.
  • Use unscented oils and lotions – pregnant women have an aversion to strong odors.
  • Never lie client on her back after first 22 weeks- it can cause pressure on deep blood vessels, therefore reducing circulation to the mother and baby.
  • Contraindications/Precautions – Heavy discharge, diabetes, contagious illness, fever, vomiting, unusual pain, pre-eclampsia, high blood pressure, varicose veins, skin rashes, open sores, and inflammation.

As a Mother-to-be going to get your massage, remember to tell the spa or massage place you are going to that you are pregnant.  Make sure that your therapist is well trained with experience in prenatal massage – and don’t be scared to let your therapist know  about your comfort  – everyone is different so, what is good for one client may not be good for you!

We hope this is helpful for you – Enjoy your massage!

JC Health and Fitness!


    Self Myofascial Release Workshop!

    Posted: February 15, 2010 in Fitness, Massage

    Come learn about SMR – What it is and why it is important!

    Do you suffer from low back pain, pain in your knee, or just plain tight muscles?

    Well SMR can help re-leave you of these conditions.

    Come join Joe and Cindy Rutland and learn about SMR and how to apply SMR to your workout or daily routine.

    What is SMR– Self Myofascial Release addresses the body’s fascial anatomy – the fibrous connective tissue that holds the body together and gives it shape.

    The basic intent of SMR is to release the restrictions in the superficial fascia, deep fascia surrounding muscles, and fascia related to overall body alignment.

    Benefits of SMR

    SMR will help restore the body back to its optimal level of function by resetting the proprioceptive  mechanisms of the soft tissue.

    DATE    Friday March 12

    TIME     5:30 – 6:30 P.M.

    LOCATION  Linda Lane Park

    PRICE $50 – Includes Foam Roll and Workbook (if you have a foam roll cost of class is $35)

    What to Bring Towel and Yourself and a friend!

    Call 949-606-6212 or 949-433-7441 to sign up for class

    or you can email

    Join our blog and get health and fitness tips sent to your email

    Hope to see you there!
    Joe & Cindy Rutland

    Now that we have made it through the Holiday’s, and we are gearing up for the New Year what are your Health and Fitness Goals?

    Everyone is guilty of saying, “ This year I am going to exercise more, eat better, take better care of myself, etc……. Wait – how about being the one that actually does it! It’s  not that hard and think how much better you will feel.

    So, we wanted to help give you a few goal ideas and ways you can reach them. Plus, some fun exercises to start your motivation and give you a couple recipes that we liked that are healthy and yummy!

    New Year Goal / Resolution

    1. Exercise more –  if you are board with your current workout, try changing it up….do the bike instead of treadmill, go outside and exercise instead of the gym, take a class at your gym, or if you are just starting out – find a gym and trainer you are comfortable with so you will go!
    2. Eat better –  Think about what you are about to eat and if you really need it or just plain want it. More than likely, you are sick of it from the Holidays, and it will be easy to give up.  Try having some vegetables and fruits around to snack on along with raw almonds.
    3. Take better care of myself –  Get a massage – if you read our blog about “Massage Luxury or Necessity”, you know how beneficial they are – so start your massage fund this new year! If you haven’t read it, we posted it on 12/10/2009.

    So here is a fun easy exercise that gives amazing results that you could do at home, at the gym or outside:

    Plie Squats – This is one of the best exercises that will target your inner thighs, along with working your glutes/ hip, thighs, and hamstring muscles.  It is easy to do and gives amazing results!

    1. Place your feet a little more than shoulder width apart, turn toes outward – your knees should be lined up with your toes.
    2. Place hands on hips to maintain balance – an 8 to 10 lb weight could be held for more advanced only.
    3. Lower your body so your knees and thighs are even, tailbone is pointing down, do not lean over – your back should be straight.
    4. Come up to the top where you started, squeezing your glutes, pull your abdominal muscles in – hips, shoulders, and back stay perpendicular to the ground…. as you come up. Immediately repeat exercise.  Do 15 slow reps of 3 seconds going up – 4 seconds going down.
    5. Once you have the 15 down up it to 25 or more….it may seem like it is easy, but you really are working these muscles so make sure not to over-due it!

    Yummy recipe

    This is my favorite thing to make at home and its healthy, nutritious, and fills you up!

    Broiled  Salmon and Spinach salad

    Pre-heat broiler

    Prepare a 4 oz salmon filet with olive oil, lemon, pepper, and dash of sea salt

    Place on baking sheet for broiler

    Broil for about 10 minutes or until salmon is opaque.


    1 cup baby leaf spinach

    1 TBS pecans

    1 TBS dried cranberries

    small handful of mushrooms

    ½ roma tomato diced

    Dressing – ½ lemon juiced, dash of sea salt, pepper, tsp of oil oil…mix all together pour over salad…add more or less of any of the ingredients for your taste buds.

    You may serve salmon over the salad or next to it…which ever you prefer!


    Hope we have helped you out with starting off your new year!

    Happy New Year

    JC Health and Fitness


    Cindy Rutland

    The Holidays can be a very happy time for everyone along with a very stressful time of year.  Why not treat yourself to a relaxing bath or aromatherapy with the scent of Lavender.  Sore muscles from shopping the mall all day long?  Lavender can help!

    Lavender is one the most relaxing and calming scents.  Not only is it good for relaxing, it can also soothe and heal quite an amazing variety of aliments.  The therapeutic oil produced by lavender flowers can be used to treat troubles of the heart and mind.

    Herbalist and aromotherapist use the oil to treat depression.  As a massage oil, lavender relaxes muscles and eases tension, and its antiseptic properties effectively heal conditions like acne or sunburn.  Lavender can be applied undiluted to the skin.

    Here are some useful tips using lavender that I like and are very simple.

    For Relaxing

    1. Add lavender oil to your bath
    2. Dab wrist & temple with lavender
    3. Drop a couple of drops of lavender into your sheets

    Skin and Hair

    1. For Dandruff – put a few drops to the water of your last hair rinse.
    2. Minor cuts or bites – strains or bruises, add a couple of drops of lavender to a bowl of water, soak a cloth and place on affected area.
    3. Pimples – dab a drop onto pimple in the AM & PM.

    Preparing Lavender for use

    As a massage oil – use a carrier oil such as grape seed oil, add around 10 drops of lavender oil to 30ml of carrier oil.  You can add more or less lavender oil depending on the strength of aroma you want.

    Room Fragrance – add 3 drops of lavender oil to a vapor bowl.

    Lavender salt scrub –

    1. 1 cup fine sea salt
    2. 1/2 cut light massage oil ( grape seed oil)
    3. 5-15 drops of lavender oil
    4. put salt in small bowl add oil – mix with spoon or wooden stick, add lavender oil.
    5. Tub or shower will become slippery due to the oils, so be careful not to slip! Also, do not use on freshly  shaven legs as the salt will irritate the skin – same if you have any small cuts or scrapes.

    I hope you enjoy the use of lavender as much as I do!

    Thanks for reading

    JC Health & Fitness

    by Cindy Rutland

    Massage – Luxury or Necessity?

    Posted: December 10, 2009 in Massage

    Massage  – Luxury or Necessity seems to be a very common question or dilemma people seem to have when it comes to treating them selves with a massage.

    So many of my clients have said, “Oh I wish I could get a massage more often, but I feel guilty for spending the money on such a luxury.”   I get so confused when they say that because they are actually doing something therapeutic and preventative for themselves.  Yes, massage can seem like a luxury – going to the spa, putting on the fluffy robe, sitting in the fancy waiting room, and then using all the amenities the spa has to offer.  But once you are in that room about to lay on the table and you tell your therapist, “Can you work on my neck, I can’t turn my head to the left” or “My back is so tight, I can’t bend over to tie my shoe”, your luxurious massage has now turned into a necessity.

    Massage on a regular basis can help alleviate the sore muscles caused by the jobs that compress our spin by sitting for many hours a day at the computer, sitting in the crazy traffic on the freeway, the daily stresses that have our shoulders up next to our ears, or the mom who is carrying around the 30 pound child for many hours a day and her hips and shoulders are raised on one side.

    Just think if you were to not get that Latte everyday you could save almost $150 a month – that is enough for 2 massages! Why not think on how you could cut something out of your daily spending to put towards something that will make you feel better and help prevent injuries. Or, make a massage fund for yourself – a jar that you through change in or a set amount a week, then cash it in at end of month for your massage and you will start to feel the benefits of getting massage on a regular basis.

    Here are some reasons why massage is a Necessity and not a Luxury :

    • Helps relieve stress and aids in relaxation
    • Helps relieve muscle tension and stiffness
    • Enhances athletic performance and improves posture
    • Promotes deeper and easier breathing
    • Boosts the immune system
    • Enhances the health and nourishment f the skin
    • Enhances the capacity for calm thinking & creativity

    Hope this helps you not feel so guilty about treating yourself to something so beneficial for!

    JC Health & Fitness


    Cindy Rutland

    Have you ever seen people at the gym rolling around on some kind of foam roller and wonder what they are doing?  Well most likely they are doing SMR (self myofascial release).

    What is SMR?

    Self Myofascial Release addresses the body’s fascial anatomy – the fibrous connective tissue that holds the body together and gives it shape.  The basic intent of SMR is to release the restrictions in the superficial fascia, deep fascia surrounding muscles, and fascia related to overall body alignment.

    Benefits of SMR

    SMR will help restore the body back to its optimal level of function by resetting the proprioceptive mechanisms of the soft tissue. If you suffer from shoulder pain, knee pain, and/or back pain, SMR may help relieve your symptoms.

    SMR should be done as a warm up, before static stretching for postural distortion patterns, and/or before any activity – it can also be done during the cool-down process.

    Look in our Workouts for some examples of SMR and how to perform them.

    Thanks for visiting – JC Health & Fitness

    Do you have sore muscles that have you begging for help, and wonder what is a better strategy heat or cold to get relief?

    Cold first: Cold reduces swelling and inflammation and relieves pain.  To relieve pain associated with sprains and strains, it’s usually best to first apply a cold compress for about 20 minutes at a time every four to six hours over the first few days.

    During ice treatment you will feel the following stages: Cold, Burn, Ache, and Numbness – as soon as you feel numbness STOP– 20-30 min max.

    Ice Therapy is very safe when used within the treatment time recommendations.  It is not recommended:

    Rheumatoid conditions – In Raynaud’s disease – Cold allergic people – In Paralysis or areas of impaired sensation directly over superficial nerve.

    After receiving a deep tissue massage for a specific muscle group (shoulders/neck area)– its always good idea to ice that area to reduce any inflammation and/or soreness  that may arise.

    Heat 2nd: Start applying heat after pain and swelling have decreased,

    Usually 2 to 3 days after the injury.  Heat is helpful in relaxing tightened and sore muscles and helps reduce pain.  Apply heat to injured areas for 20 minutes up to three times a day.

    For chronic pain- such as arthritis- heat is usually better.

    Heat patches and heat pads can be used.

    We hope this helps you!

    JC Health and Fitness