Working hard or studying too long on your laptop?

Anna's Massage Tips

Working hard or studying too long on your laptop?
Need a boost of energy and mental focus? Place your thumb behind your ear and your index finger in front of it.

Start at the top of your ear and gently rub the border, slowly moving down to the earlobe. Do both sides at the same time, and viola! You will feel more alert and charged to go on.

Walk to Health

The walking experience is primordial. All land-based creatures do it. Humans have been relying on this primary functional activity of daily life for as long as we have been around. Some people have developed it into a high-grade level of functional movement, an exercise that can combine performance with art, with health and fitness. Walking is uniquely human (though on two legs we cannot match the speed of most animals). We, nevertheless, can move with direction, determination, purpose and intention. Here the abstracted image ends and the real somatic feel begins.

Power Walking With Ease: From Hips To Spine To Arms
Walking upright requires an alignment with central gravity that is unique to humans. This connecting link starts from the hips, the strong bony structure and articulations of the pelvis generate three actions which are essential to getting lift and forward power. The hips have to rotate laterally, bend and extend, and flex.

That power is then transmitted to the spine and the ribs, which need to be in the best alignment to transmit the vectors of force. So what if it isn’t in the best alignment? First, imagine a car trying to move uphill in high gear. There is not enough power, the engine overheats and damage soon occurs. It is the same in a human body. If the hips are not generating the "horsepower" because of restrictions in action, then you walk harder using the legs. The legs become stressed, often manifesting this stress as knee problems. Second, the hips are doing OK, but the spine is curved either in a lower-back curvature (lordosis) or a mid-back curvature (kyphosis).

Does this sound discouraging? Look at it this way, if you recognize you are working too hard to walk, it is only a matter of some sensing, learning and movement awareness to shift out of a poor habit into a better way of walking to get the system functioning the way it was designed to do.
Try This Exercise
1. Face a door or wall. Place your fingers on it and organize yourself to be standing close and in the vertical plane. Avoid any leaning forward or putting pressure on your fingers.
2. Now, stand on one leg. Keep that leg straight and push through that leg as if you were pressing into the ground and generating a ground force, a spring-like action that runs up your spine and gives you the feeling of uplift (getting taller). 3. Think of directing the force through your body and notice how the body starts to turn. While you are doing this your other leg should have no weight on it. It can be touching the ground with the toes with the heel lifted to maintain your balance. Practice this activity on one leg, rest, and then do it with your other leg.

The key to this exercise is trial by experiment in order to sense differences and notice connections. Simply by doing and noticing, you start to activate your innate ability to feel the connection between pushing through a straightened leg and following that force as it travels through your body. It will probably rotate you slightly through the left if you are standing on your right leg, or to the right if you are standing on your left leg. Follow the force of this thrusting until you are clear where the end point is.

Simply by doing this exercise you are already developing movement awareness of sensing limbs, joint actions, resonant motion, lengthening and strengthening in an interconnected way. Once you start to cultivate the sensing of such connections, your walking will improve automatically. Walking as described above elongates the spine, provides strengthening, endurance, relaxation and perhaps most important, confidence building. Walking is the basic foundation of fitness.

Lower Back Pain

Anna's Massage Tips
For back comfort... If you have low back pain, particularly mild chronic pain in the sacral or sacro iliac areas, one very simple, but surprisingly effective method to relieve it is to keep your feet—either both at once or one at a time—slightly elevated on a low footrest whenever you are seated for any length of time, particularly if you work at a desk or computer.

You can purchase footrests for this purpose, or simply use a couple of thick books or a firm box. This combination, with a good lumbar support pillow, can make a huge difference in your back comfort.

Heal Your Child With Touch

Anna's Massage Tips

Heal Your Child With Touch
How powerful is a parent’s touch? Very calming and comforting—it relieves anxiety and conveys the message of security to the child.

To begin a massage, choose a quiet, comfortable, warm spot and rub oil (baby oil or olive oil will do just fine) on your hands so they’ll glide smoothly over your child’s skin.

Basically, massage your child’s face, chest, back of arms, hands, lets and feet. If your child is ticklish, maybe go a little deeper or skip over that spot of the body. End your massage with a hug and a kiss, and tell your child how much you love and appreciate him or her. They will love you for it! Happy massaging!

THE IMPORTANCE OF WATER

Most of the human body is comprised of this life-giving element, which performs many vital functions.

Why We Need It
Water is second only to air in importance for life. We can survive many days or even weeks without food, but we can only survive a few days without water. Unfortunately, the body’s need for water and its importance for health are often overlooked.

Approximately 60 to 75 percent of total body weight is water. While most people know that the blood, lymph, urine, sweat and tears are mostly water, they do not realize that the lungs are 90 percent water, the brain is 76 percent and even bones are 25 percent water. It also serves as a cushion and lubricant for our spine and other joints.
Most individuals lose between 10 and 16 cups of water per day. This loss is in sweat, urine, in the air we exhale and via direct evaporation from our skin. During exercise in a warm climate, as much as 8 cups of water can be lost in a single hour.

(You can visit the International Water Association’s Hydration Calculator to get an estimate on how much water you should have a day.)

Water’s Role In Massage
It’s important to keep your body’s fluid balance in check. You hear how vital it is to replenish what is lost during exercise, how the key to a successful workout is to keep well hydrated before, during and after exercising but did you also know that water is also important to drink post-massage?

Drinking water after a workout and/or a massage session is very important for creating balance in a person’s well-being,” says AMTA President Laurel J. Freeman. “The body uses muscle energy to move. The energy used from the muscles produces a byproduct called metabolic waste. There are many types of metabolic wastes, including lactic acid. Water helps the muscles by assisting the body's ability to release and eliminate metabolic waste to restore balance,” she says.

Anna says that massage ‘flushes out’ these metabolic waste products that have been trapped in soft tissues. “This puts the waste products into circulation in the cardiovascular and lymphatic systems where they are filtered and eliminated from the body,” she says. “Drinking lots of water provides the fluid medium for the ‘flushing out’ process. And, of course, drinking lots of water leads to more trips to the bathroom where water and waste products in circulation are eliminated.”

When We Don’t Get Enough
Insufficient water intake results in reduced cell function, which greatly diminishes the body’s ability to heal damaged tissues from injury and maintain optimal health. F. Batmanghelidj, M.D., author of Your Body’s Many Cries For Water, has successfully treated many diagnosed diseases—peptic ulcers, colitis, hypertension, rheumatoid arthritis, chronic back and neck pain, anxiety, depression, chronic fatigue, high cholesterol, asthma, allergies and diabetes—with simply increased and regular intake of water.

According to Batmanghelidj, dry mouth is the last sign of inadequate cellular water. When the thirst signals produced by the body are ignored or are responded to with intake of beverages other than water (i.e., soda, coffee, tea or concentrated fruit juice), eventually the body stops providing the sensation of thirst. It often requires drinking water regularly throughout the day for as long as six to eight months for the normal thirst signals to return, and for people to reacquire a taste for water. It can take up to a year or longer to rehydrate your tissues. The sensation of thirst also diminishes as we age. Therefore, it is very important for the elderly to acquire a “habit” of drinking adequate water to avoid cellular dehydration and subsequent health problems.

Caffeine’s Negative Effects
The loss of body water through urination is greatly increased by the ingestion of caffeinated and alcoholic beverages, as they a diuretic effect. Not only do we lose water, we also lose water-soluble vitamins, such as vitamin C, vitamin B1 (thiamine) and other B complex vitamins. There also is increased excretion of calcium, magnesium, potassium, sodium, chloride and zinc.

This loss can be made up by a diet rich in fruits and vegetables, since they can supply about 4 cups of water per day. But even with a diet high in fruits and vegetables, it is still necessary to drink an additional 6 to 8 cups of water per day to supply enough water to meet the body’s daily needs. For every caffeinated or alcoholic beverage you drink, you need to add an additional glass of pure water.

High intakes of caffeine have been linked to anxiety, insomnia, elevated blood pressure, heart palpitations, headaches, fibrocystic breast disease, diarrhea, increased stomach acidity and ulcers, birth defects and miscarriages. Long-term use of caffeine will cause overworked and weakened adrenals, which may lead to depression and chronic fatigue.

Tolerance for caffeine varies greatly. Some individuals can tolerate as much as 500 milligrams of caffeine per day, equivalent to five or more cups of coffee. Other people cannot tolerate even one cup of green tea, which contains approximately 35 milligrams of caffeine. This intolerance often is due to decreased capacity of the liver to clear caffeine from the body. If any symptoms of excess caffeine consumption are present or pregnancy is planned, caffeine should be eliminated from the diet. Otherwise intake of caffeine should be limited to less than 100 milligrams per day, the equivalent of one cup of coffee. Besides coffee and tea, caffeine is present in soda, chocolate, aspirin and other drugs, such as Fiorinal, Vivarin, NoDoz and Dexatrim.

Drink Up
There have been reports of people suffering from water intoxication, where too much water is consumed and it results in coma, or even death.

Technically, it is possible to drink too much water. However, according to the American Dietetic Association, the bigger concern is not consuming enough fluids.

Most people need 8 to 12 cups of water daily—from drinking water, other beverages and water in solid foods. And since certain medications, high-fiber intake and age can further boost your need for water, it’s more important to worry about getting enough high-quality H2O, than worrying about getting too much.

GETTING THE MOST OUT OF YOUR MASSAGE

Maybe someone thoughtfully decided to get you the gift of massage to help you relax. Or, maybe you just decided to treat yourself. Whatever the case, you are ready to get a massage. But, before you go, knowing what to expect at your first appointment, as well being prepared with the right questions to ask, can ensure that you get the most from your session.

Speak Up
Good communication is very important to ensuring your comfort. Don’t be afraid to discuss any apprehensions or concerns, since it’s important that you be as comfortable as possible during the session.

Also, if this is your first massage, make sure you tell your therapist this. She’ll take more time with you to explain the basics to ensure your comfort. Anna remembers one particular experience with a first-time client. It serves as a reminder of just how important it is to communicate clearly with first-time clients. “I wasn’t as cued into this particular woman as I should have been, as I was leaving the room, I tossed over my shoulder, 'please get completely undressed and slip under he sheet.' The woman’s eyes bulged out. She was clearly petrified.” Massage therapists are professionals dedicated to do their best to help you feel at ease. While you will get more out of a massage with less on, removing articles of clothing may make some uncomfortable. The therapist will either leave the room or otherwise provide privacy while you undress. You should take off only as much as you are comfortable removing. A sheet or towel is provided for draping during the massage.

The therapist will uncover only the part of the body being massaged, insuring that modesty is respected at all times. The draping also keeps the person receiving the massage warm. If you do not want to undress, wear clothes during the massage that will allow the massage therapist to touch and move the areas of your body that need to be worked on. Also, make sure to remove any jewelry or other articles that might interfere with the massage. Anna worked with that particular client to make the situation more comfortable, and today, they are able to look back and laugh at the first-time experience.

Be Honest
Though stress relief is a common reason for people to seek out massage, massage therapy can alleviate numerous ailments. If it is your first appointment, or a first appointment with a new massage therapist, a basic health history should be taken. Here, you can list any areas that are troubling you or anything in particular you’d like the therapist to pay special attention to.

Before the session, let your massage therapist know what your needs are, and report any areas that have been giving you trouble lately—neck, head, legs, etc. Also know that massage can help with more than these ailments. "Massage is important in various ways to all consumers,” says Anna. “Massage can help consumers cope with stress, maintain a better quality of life when dealing with chronic pain or disease, help with injury recovery whether they are an athlete or a weekend warrior and help them become more aware of their body in terms of self-care. Massage can also provide the much needed caring touch for those women who have been widowed or are dealing with breast cancer." Feel free to give feedback to the massage therapist regarding things such as the hand pressure and speed of movement. Most will check in with you to determine if the pressure they are using is right, but if at any time the pressure is too much or too little, let your therapist know. Also, report any discomfort, whether it is from the massage itself or due to any problems or distractions related to the environment (e.g., room temperature, music volume, lighting, etc.).

Chatter Control
Some people like to talk during a massage session, while others remain silent. If your massage therapist encourages you to talk or not talk, it is usually based on whether or not it seems to help let go of tension and get in touch with oneself. However one of the most common reasons people change massage therapists is that they felt the therapist talked too much. Anna adds “What clients tell me, and what I find when I am on the receiving end of massage, is that talking takes away from the relaxation component of the session, clients like to zone out, to shut out the worldly distractions, and to tune into the sensation of the massage, and to enjoy the feeling of having their muscles and tissues worked on. Talking makes them have to pay attention. Massage induces a parasympathetic state of rest, and having to talk or listen can hinder that,” she says.

The therapist should ask about the topic of conversation before the massage begins; but if the therapist doesn’t, then you have the right to discuss it either before or during the massage. Say something like, “I prefer to rest and not talk when I get massaged.” “If a therapist is chatting away, it may be awkward for a client to be assertive enough to say something, but most therapists want to serve their clients' needs, and would be appreciative for the information,” Anna says. Above all, remember: time on the massage table is your time. Don’t be afraid to ask your therapist questions, so that your massage experience can be as relaxing and beneficial as possible.

Anna's Massage Tips

A Good Head Massage Goes A Long Way
For those of you who spend a lot of time "in your head," a good head massage works a variety of accu-pressure points and increases circulation to your head and brain. It is very relaxing and can take as little or as much time as you wish, but should take at least two to three minutes. Close your eyes to diminish sensory input and start by resting the bases of your palms on your forehead with the fingers positioned on the scalp. Using a firm pressure—NOT sliding your palms or fingers—rotate your hands. This moves your whole scalp. Then with your right hand, using a circular motion of your fingertips, massage the right side of your scalp. Reposition your hands as necessary to cover the entire right side of your scalp front to back and from the midline of your scalp to your ears.

Remember, not to SLIDE your fingers but to use just enough pressure to move the top layer of your scalp. Now switch and work on the left side of your head. Next, using either your index or middle fingers on both hands, place them midline of your scalp and at the edge of your hairline. Working from front to back, using the same circular pressure as before, massage these pressure points, advancing a quarter of an inch at a time. Use as little or as much pressure as feels good to you. Stop when you reach the crown of your head. The finishing touch to this massage is to take small tufts of your hair and gently pull and release it, covering the whole head; then gently scratch your entire scalp. Practicing deep breathing while doing this massage adds greatly to the benefits of this massage technique. Now you're ready to go back to work if you must, or go to sleep if it's bedtime!
Happy Massage Anna

Inspire Your Spirit

A sweetly fragrant rose, golden autumn leaves or a sparkling waterfall—nature has the power to inspire, relieve stress and soothe the soul. Although this idea may be common knowledge, scientists want to know exactly how a natural environment affects us. Some ongoing research sheds light on the many ways nature improves our lives.

Live Longer and Better
Here are just a few of the ways that nature impacts human life, according to recent studies. Elderly people tend to live longer if their homes are near parks or green spaces; college students score higher on cognitive tests if their dorm windows provide a natural view; and playing in outdoor lush environments reduces ADHD symptoms in children.

At the University of Michigan, scientists observed that spending time in nature helps people relax, which probably doesn’t come as a surprise. But they also noted something else, too: time spent communing with nature helps improve memory and attention span. Paying attention to the natural world—sitting outside listening to the birds, for example—is an involuntary brain activity according to Marc Berman, lead author of a paper on the research. That’s why we don’t get tired looking at trees or flowers. Our brains work differently in a relaxed state, and time spent in that state pays off later.

Bring Nature to You
Ideally, green time is an outdoor activity. But why not bring the power of nature into your home or office, too? Adding live plants to your work environment is an easy and cost-effective way to bring a little nature inside. Plants rejuvenate the air, fit into any décor, and provide clients and coworkers the opportunity to commune with nature.

Hardy indoor hanging plants include: spider plants and a wide variety of ivy, both of which can be easily propagated to create more plants. Though ferns are pretty, they are more high maintenance. They can wither quickly and their falling leaves create a mess. Ditto for ficus, which are often sold as small potted trees. Cacti are another hardy choice.

But don’t forgo a date with your local park, beach or back yard. In a busy workaday world, you might feel frivolous when stopping to smell the roses. But remember, taking time to slow down and enjoy the outdoors might just improve your memory and attention span. If nothing else, you’ll be more relaxed and happy. That feeling alone will mean your time has been well-spent.

Reflexology,

Reflexology is much more than just a foot massage. This ancient technique can bring your whole body back into balance & can have deep, effective results on a large range of health problems.

The theory is that every part of your body is mapped out on the feet. More than 5,000 years ago, the Indians & Chinese were using reflexology. Pictographs on the wall of an Egyptian tomb show a man being treated with a form of reflexology. It is also a strong tradition in many African tribes & Native American peoples.

The benefits of reflexology include –
Stimulation to the blood circulation & the lymphatic system
Particularly effective for digestive disorders & constipation
Menstrual & menopausal problems respond well
Reduced stress & fatigue
Reduction in frequency & severity of migraines
Improvement in skin conditions
Increased energy

Prices

D400 35 Minutes

To book your Reflexology session call us on +220-9904493

gambiamassage@gmail.com

Indian Head Massage

Indian head massage is part of Ayurveda healing system which believes that good health depends on balanced energy. It is safe, simple yet effective way for relieving stress.The treatment is focused on the head, neck, shoulders and back. It improves blood circulation to the neck and head increasing the flow of oxygen to cells and tissues.

> It improves and promotes hair growth.

> It enhances health and nourishment of the skin.

> It relieves accumulated tension and restores flexibility to tight muscles.

> It reduces mental stress and promotes better sleep.

> It improves concentration and reduces anxiety.

Prices
D450 45 minutes

Book your Indian head massage at +220-9904493

gambiamassage@gmail.com

Waxing Treatments

Let us pamper you with our Holistic health waxing treatment. Waxing is a very convenient, cost-effective, longer-lasting and quick method of removing this unwanted and unsightly body hair. As it removes hair directly from the roots, one does not need to worry about hair growth till at least 3-6 weeks.

Waxing can be used for removing hair from virtually any part of the body. It is most commonly used for removing hair on the arms, legs, underarms and bikini line. Other parts of body where waxing is frequently used for hair-removal are face, including upper lips, lower lips, eyebrows and chin, and the chest and back. The only areas where waxing should not be used are eyelashes and inside nose and ears.

Waxing is the longest-lasting temporary hair removal technique available. First, a special preconditioning lotion for waxing (regular lotions and creams make the wax slip from the hair) is applied. Then hot wax is poured onto the skin and covered with strips of cloth. Once the wax hardens around each strand of hair, the cloth is quickly pulled off. Waxing really does make your hair grow lighter over time.

Waxing Prices

Full Leg D600

Half Leg D300

Bikini Line D300

Under Arm D300

To book your waxing treatment call us on +220-9904493

Gambiamassage@gmail.com

Head Neck and Shoulder Massage

Total bliss – a wonderful 35 minute massage to ease away stress and tension in the head, neck and shoulder, topped off by an invigorating scalp massage.

Price

D400 35 Minutes

To Book Your Head Neck and Shoulder Massage call us on +220-9904493

gambiamassage@gmail.com