Day before the massage: 

1. Hydrate, hydrate, hydrate. Drink lots of water and take some electrolytes. 
2. Eat whole anti-inflammatory foods.
3. Get a good night’s sleep 

Day of massage: 

1. Continue to hydrate but stop a couple of hours before the massage so it isn’t interrupted with a potty break.
2. Leave your house in plenty of time to arrive on time or even a little early. When you arrived rushed it takes longer to relax. 
3. Be sure to tell your therapist everything that you would like addressed and everything that is going on with your body. Don’t leave anything out. The details are important. 

During your massage: 

1. As you wait for your massage therapist to enter the room take long, slow, deep breaths. This allows your mind to move out of fight and flight mode and into rest and digest mode. Now your mind is relaxed and ready for the massage.
2. Communicate with your therapist about pressure. We really want to know if the pressure is good for you. We wish we were psychic but sadly we are not. And every person is different, so we won’t know if the pressure is right for you unless you tell us. 
3. If your therapist finds a particularly tight spot and starts to work into it, take deep breaths and imagine the area melting like butter in a microwave. If you find you are tensing up against the pressure or are holding your breath, ask your therapist to lighten up. 
4. Don’t worry if you doze off. We consider it a compliment if you do. 

After your massage:

1. Book your next massage. Once a month is an ideal maintenance schedule for most people, but those in high stress situations or with acute injuries benefit from more frequent massages. 
2. Hydrate, hydrate, hydrate. Electrolytes
3. Avoid strenuous exercise, driving long distances or any form of hard labor. 
4. If you own a bathtub an Epsom salt bath is ideal after a massage. If you don’t, a hot shower or even a heat pack are great ways to keep your muscles relaxed. 
5. If your therapist has made any self-care recommendations, follow them. Sometimes the littlest things can make the biggest differences.

Enjoy feeling relaxed and renewed

One of the many side effects of the the pandemic has been an increase in mental health challenges. The CDC reported that in late June 40% of adults in America were struggling with mental health concerns or substance abuse, a significant increase from similar results during the same time in 2019. 
                         
Fortunately massage provides and easy and enjoyable solution to this concern. It is commonly known that massage reduces stress. But studies also show that massage can reduce anxiety and depression as well. The anxiety-reducing and mood enhancing effects of massage are most likely related to changes in the electrical activity in the brain, decreased levels of cortisol and increased activity of the parasympathetic nervous system, which calms the body and brain during stress. And functional brain imaging shows that during a massage session changes take place in many areas of the brain that regulate emotions and the stress response. One study even found massage to be as effective as psychotherapy in treating anxiety.
 
So if you are struggling book a massage appointment and experience the relief.  

Here is a complete description of all of our protocols for COVID-19:
Client Protocol
- Only one client at a time allowed in the office. Clients are asked to wait outside if there is any risk of overlap. We stagger our appointments enough so there is rarely an issue with this anyway. 
-Clients are asked to sanitize or wash hand upon entering the office.
-Clients are asked to wear a mask coming into the office.
-Our clients are asked to fill out a screening form before they enter the massage room.
Therapist Protocol
-Tosha and I are carefully monitoring our health and exposure. 
-We are wearing smocks that are changed after each client and N95 masks. 
-We are washing hands at least after and before every session and sanitizing many times in between washings. 
​Room and Equipment Protocol
-Our sheets have always been washed in extra hot water. And we aren’t using blankets unless requested and then they are washed after one use. Our table layering is sandwiched between sanitizable covers that we are wiping down after each client. 
-We have a fan and a medical grade extra heavy duty HEPA air purifier that cleans the air in the room every 15 minutes and removes particles so small it even traps the coronavirus particles. 
-Between clients everything that was touched is sanitized and if time allows we use a UVC ozone lamp in the massage room. ​

First of all I'd like to reassure you that cleanliness and sanitization have always been a priority at Northern Arizona Massage Therapy. But we have added a few measures to keep you and your loved ones safe and healthy.

• We are sanitizing the entire office AFTER EVERY CLIENT.
• Tosha and I already have a thorough hand and arm washing routine after every client but we are increasing the frequency to before and after.
• Our sheets are already cleaned with extra hot water.
• We love you and we love hugs, but for right now we are holding off until this passes.
• Finally should either of us become aware of being exposed to or develop symptoms of the virus that therapists appointments will be immediately reassigned or rescheduled. Please bear with us if this should happen as we will be doing our best to accommodate everyone. 

As for your part in all of this, we are asking that you wash or sanitize your hands as soon as you walk into the office. And if you should become aware of being exposed to or start showing symptoms of the virus that you cancel your massage immediately and we will waive any late cancelation fees. 

I wish we could do massage virtually but we haven't developed the technology yet. We are dedicated to serving you and will stay open for the time being. When, if the first case of COVID-19 comes to Flagstaff we will reassess at that time and keep you posted. We encourage you to do what makes you comfortable. We are doing everything we can to keep you safe and healthy. 

So here is the thought I'd like to offer: Where our attention goes, energy flows.  " It has been confirmed through research that what we think and feel impacts our immune system via chemical messages from the brain. Therefore, stress, negative thinking styles, and certain emotional states can have a negative impact upon our immune system, creating an environment increasingly susceptible to disease." ( Mindful.org link to full article) So instead of worrying about this virus I would like to suggest you focus on health. 

• Stop watching the news and limit your exposure to social media except to reach out to friends and family. If you need updates visit the CDC website or Coconino County Health Department Website, and only do so once a day.  Instead, its time to start that mindfulness practice you've been putting off. 
• Get outside into the fresh air everyday as long as the weather permits and move your body. Exercise and being in nature is so important to our health and you can do it alone or with a family member.
• Eat nutritious foods, whole and fresh. Use canned and frozen food only in an emergency. Many grocery stores provide delivery or at least curbside pick up, so if you want to avoid the store you can still have fresh fruits and vegetables.
• Reduce sugar intake as it has been shown to suppress immunity. 
• Increase fluid intake, but avoid ice cold drinks. Cold drinks disrupt our gut health and our gut is a major part of our immune system. Try herbal teas, warm water with a squeeze of lemon, or room temp water.
• Speaking of gut health, consider taking a probiotic or eating fermented foods such as yogurt or kefir, to boost it.
• Consider including immune boosting supplements in your regimen. Especially Vit. C, at least 3000 mil/day.
• Finally take measure to reduce your stress levels as stress has been proven to be very damaging to our immune systems.

I would encourage you to continue your regular massages as long as you are healthy. Massage has been shown to boost our immune systems so its a good thing to keep doing.