Therapeutic Massage...For You!

• Reduced pain
• Relief from stress and anxiety
• Improved blood circulation and flow of lymph
• Improved joint flexibility and range of motion
• Increased body awareness
• Increased mental clarity and peace of mind
• Enhanced athletic performance
• Satisfies the universal need for caring, nurturing, human touch

• Fever
• Inflammation
• Varicose veins
• Blood clots
• Untreated high blood pressure
• Contagious diseases of the skin
• Certain types of heart problems

Massage Therapy is a great addition to any Personal Wellness Program that includes physical exercise, stretching, good nutrition, and other activities that help you achieve mental, emotional, and spiritual balance.

I’ve been into physical fitness for over twenty years, and I can tell you from personal experience it has improved the quality of my life in many ways. The great thing about fitness is that there’s something for everyone. If lifting weights isn’t your “thing”, attend an aerobics class, a yoga class, a Pilates class (great for general muscle conditioning) or any of the other class activities available today. If you don’t like to run and you think it’s too much wear on your joints, try walking, swimming, or any of the cardiovascular machines at your local gym (stationary bike, stair-master, treadmill, etc). If you don’t like to workout alone, find a partner to help inspire you and give you another reason to make it to the gym. If you don’t like going to the gym, enroll in a dance class - dancing is great exercise!

Sometimes, my clients get frustrated because that loose, relaxed state they feel immediately after a massage sometimes fade back into the same old muscle aches and pains within a week or so after a massage. I encourage them to learn how to help themselves. We live in a very stressful world, and without some way to release stress from the body on a regular basis, it will accumulate and have adverse effects.

Physical exercise and fitness is a very effective way to reduce stress, and stretching is another. A number of years ago I took a continuing education class on stretching. One thing from the class I’ll never forget is that as we age our muscles slowly lose their capacity for strength, but they don’t lose their capacity for flexibility. So, if you want to stay flexible as you age, learn how to stretch! Stretching is a great way to relieve stress, whether it’s yoga, or stretches that you learn and do on your own.

I demonstrate stretches to my clients all the time, and I encourage them to make an effort to stretch at least three times a week. You might want to get a book on stretching (possibly combined with a yoga class) to learn the stretches that work for you.

As stretching relates to exercise and working out, I suggest you stretch AFTER your workout. This may seem contrary to what you’ve heard, but I’ve been stretching after my workouts for many years now and can vouch for it’s effectiveness. Stretching cold muscles is a good way to pull them, so I suggest you do a long, slow cardio warm up before you begin your workout.

For most people, the personal computer is an integral part of life. Sitting in front of a computer screen for hours on end can cause eye strain, headaches, neck, shoulder, and back pain.

To minimize these adverse effects:

1. Use good posture when seated and get a chair that provides good lower back support
2. Make sure your chair is adjusted to a height that allows you to look directly into the screen (not up or down or sideways), and if necessary, get an adjustable footrest to eliminate leg strain
3. Install a keyboard tray underneath the desk to lower the keyboard, or place the keyboard in your lap when typing (helps reduce the tendency to “shrug”/tense up the shoulders)
4. Put a little “sticky note” on your computer monitor to remind yourself to get up from your chair to take regular breaks.

A Beneficial Massage

• 18434 N. 99th Avenue Suite 7
• Sun City, AZ 85373
• (SW corner of 99th Avenue and Union Hills)

www.abeneficialmassage.com

Paula Hueg, LMT, NCTMB, founded A Beneficial Massage in 1991. Paula is one of the most accomplished Crainiosacral Therapists in the state of Arizona. In addition to Paula, you'll find a host of other highly-qualified, Licensed Massage Therapists trained in a wide variety of styles and techniques at A Beneficial Massage.

Pure Light Therapies

• Paradise Palms Plaza
• 1616 E. Main Street Suite 218
• Mesa, AZ 85203

• Atlas Spine Center
• 1919 E. McKellips Road Suite 106
• Mesa, AZ 85203

www.purelighttherapies.com

Judy Richter has been a Licensed Massage Therapist since 1993, and a Reiki Master Practioner since 1996. I've known Judy for over fifteen years and she is a wonderful, gifted therapist.

Arizona State Board of Massage Therapy

• 1400 West Washington, Suite 230
• Phoenix, Arizona 85007

www.massagetherapy.az.gov

My Arizona Massage Therapist License Number is MT-01550P

Original Photography by David

I've been a Fine Art Nature and Landscapse Photographer for twenty years. Until recently, I marketed my work at Phoenix-area arts and crafts festivals. If you'd like to see more of my work, here's a link:

www.originalphotographybydavid.com