Star of the Show

Don't underestimate the power of a gold star (or red, or green or silver - it's a multicolour pack!) 

A nasty cold after Christmas, coupled with sub-freezing temperatures, meant that I didn't leave my house from Dec 24 to Jan 10. Much of that time was horizontal. As a result, every muscle in my body stiffened up and every joint dried out from inactivity. I'm sure that I have told you before that the lubrication in our joints (synovial fluid) is released through movement. Of course I have, I tell everyone! Turns out, walking from the bed to the couch isn't enough movement - who knew!! Two weeks of being sick with an ordinary cold, and I've spent two months recovering from the aches and pains of immobility.

My personal favourite form of exercise is swimming. As an RMT, I love a lot of things about it. It's easy on the joints, you're in a humid environment, it uses the whole body, you can do cardio, stretching, resistance work and core strengthening. I have been swimming since I was 6. My brother and I developed asthma at a young age. Our family doctor told my parents that one of the best things for kids with asthma is to learn to swim. Not only is the cardio good for lung health, learning the breathing techniques used in swimming teaches breathing control skills that help get you through an asthma attack.

So, shortly after the vicious cold snap, I drag myself out of bed at 5:30 to be at the pool by six. Only to find out that due to not having a lifeguard that morning, there was no lane swim! Do you ever feel like there is "someone" out there trying to sabotage your efforts to make healthy choices?!

Through the rest of January and February, I did manage to go once or twice. If I managed to wake up early enough - let's not go crazy and set an alarm or anything! Maybe going for a lot of massages will help dispel the stiffness! Well, now it's March. I'm starting to dream of gardening and sunshine. The days are getting longer and the air is milder. It's time to stop being wishy washy. No more of this "if I happen to wake up early enough" nonsense. 

Developing healthy habits and being motivated is not an easy thing. A few years ago a client told me about a book she read (no idea what it was called, sorry!) that changed the way she structured her planner. I never read the book, but the conversation made me ponder the way I do things. You may know this about me, I love a list! I realized that I had been underutilizing what I could do with a list. Don't get me wrong, I had a lot of lists. But they were all "to do" lists. Yes, it was satisfying to cross things off, but they could also be oppressive at times. 

I realized that I needed "have done" lists. A place to write down books I have read, projects I have finished and positive activities I have engaged in. When life is at it's busiest, that's when we feel the most like we do nothing for ourselves or are never getting ahead. To look back at January and realize that I read two books, reorganized two rooms and went to a Restorative Yoga class gives me a boost.

This is where the stars come in. In the "Health and Wellness" section of my book, I have a line for swimming. Every time I go, I get a star. Yesterday, I ran out of stars. I'm pretty sure there is a package somewhere. I tore the house apart looking for it, to no avail. Therefore, there is no other option, but to go out in the snow to buy more stars! It seems silly and inconsequential, but a little pat on the back can go a long way. On the days when it's a little harder to get going, the thought of a gap on the calendar, when you had been doing so well, can be that little push you need.

This technique can be used for many habits. Trying to drink more water, cut down on fast food or junk food, getting my stretches in, training the dog, cutting down on screen time, reading to the kids, remembering to floss. Rewards of any kind release dopamine which makes us feel good and want to seek more rewards to get more dopamine. It also satisfies the need for "instant gratification" that our fast paced society has developed in us. You can also incorporate long term rewards for big picture goals, which are great, but I find are too abstract and distant to be motivating in the moment.

A Granite Jaw Is Only Good In Old Movies

In the May 29, 2020 post "Making Your Jaw Drop", I wrote about TMJ, a painful condition that reduces your jaw mobility.

https://chinookmassagetherapy.blogspot.com/2020/05/making-your-jaw-drop.html

There is more to jaw and face issues then TMJ. Dental, denture and orthodontic work can also cause neck and jaw pain. Tooth pain, anxiety, having your mouth open wide for a long time, and physical adjustments to your bite and jaw can all cause pain and headaches. For people with dentures or orthodontics there can also be stress associated with giving up favourite foods, learning new care routines and reduced self-esteem. All of these are excellent reasons to visit your favourite massage therapist.

This may be an extreme example!

A neck and head massage can relieve the physical tension from dental treatments. Even a routine cleaning can trigger headaches; the vibration, the position, the dreaded "how often do you floss?" question. (I counter with "how often do you stretch!) There is a lot of movement in the jaw caused by new dentures and orthodontics, which left untreated can lead to TMJ. My favourite scalene muscles become like little ropes in the neck.

Bright lights, sounds, vibrations and smells can all trigger headaches and/or anxiety in people. According to the National Library of Medicine, 36% of people have dental anxiety to some degree.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5586885/

Massage lowers stress hormones and increases endorphins, serotonin and dopamine. If you aren't a fan of a visit to the "chair", consider booking a trip to the "table" first!

It's not only dental work that causes jaw related pain and headaches. Two years of pandemic stress and mask wearing has made it's mark. Having to wear a mask all day, and not touch our face and led to a habit of using our lower jaw to adjust our masks. World, national and local events have created an atmosphere of constant tension. Grinding teeth and clenching jaws are a common reaction our body has to stress and anger (I will let my esthetician co-workers deal with the nail biting!)

Just Spent a Fortune on the Dentist, Can't Afford Massage Too!

There are techniques you can use to help yourself:

• Breathing exercises and meditation can help before appointments. 
• Take advantage of technology and use earbuds to listen to music that relaxes or distracts you during treatments. 
• Cool drinks can reduce swelling and mouth pain, but will increase muscle tightness. Use warm soothing drinks for jaw tension. 
• Take a wheat bag or hot water bottle to bed with you and lay on it like a pillow to warm your jaw and neck.
• Stay hydrated
• Massage your jaw
• Keep your neck warm

Scalene stretch

1.      Sit in a chair and hang on to the seat with your right hand.

2.      Slowly bend your head, moving your left ear toward the left shoulder. Hold 20-30 seconds. Breathe!

3.      Bring your head slowly back to center.

4.      The second time tip your head slightly forward as you bend your neck sideways. Your nose should be pointing at your left knee. Hold 20-30 seconds. Breathe!

5.      Bring your head slowly back to center.

6.      The third time, tip your head slightly back as you bend your neck sideways. Your nose should be pointing at the top of the wall, not the ceiling. Hold 20-30 seconds. Breathe!

7.      Bring your head slowly back to center

 Repeat with the other side

** Never bend your head straight back

**Never rotate your head in full circles

Lay on your back for 10-15 minutes each day with a rolled hand towel under your neck. 
Breathe deeply.