Massage Therapy by Nicole Davis LMT, NCTMB

Hello everyone,
I am pleased to announce that I have created a company called Peace Of Mind Therapeutic Massage & Wellness, LLC. I am still located on beautiful Old South Pearl Street in Denver but have added a Massage Therapist to take clients on Sundays, now offering Massage Therapy in Denver 7 days a week! Please visit my new website www.DenverPeaceOfMindMassage.com to find out more! In addition to my new website, I have a new blog
If you are in Denver and you’re looking for the best place to receive relaxing Massage Therapy that produces results, Peace of Mind Therapeutic Massage & Wellness is where you want to go. Call 303-881-5533 or e-mail me at Nicole@DenverPeaceOfMindMassage.com

Do you suffer from TMJ pain? If you experience pain while chewing, lock jaw, headaches, limited range of motion in your jaw, sore neck and shoulder muscles,  ringing in the ears, and swallowing difficulties you could be suffering from TMJ syndrome. What is the cause of TMJ? It could be an internal issue such as grinding of the teeth(Bruxism)and jaw clenching or tightening. These are habits that commonly cause pain in the jaw and face. Stress is often a factor in jaw grinding and clenching. Many people grind their teeth while asleep. Another cause of TMJ is impact to the jaw, such as falling on the concrete or getting hit in the chin. In these cases it is the pressure on the jaw that causes the TMJ pain. In other instances there may be Arthritis in the joint. TMJ stands for Temporomandibular Joint. Like all other joints, it is prone to undergo deterioration and aging.

Some of the key symptoms of TMJ can be mistook for ear aches due to ringing in the ears (Tinnitus) and hearing loss. Pain in the face and jaw often radiate to the neck and shoulders and it can cause spasms in the neck and shoulder muscles. Some people may not link these issues together but they often go hand in hand. TMJ pain can be felt in the joint, behind the ear, around the sinuses, in the skull, face, neck, and shoulders. TMJ syndrome can be recognized by the clicking and popping sounds it causes your jaw to make when moving it to eat, yawn, swallow, or speak. Clicking and popping could mean the disc is in an abnormal position. If there is no pain and just clicking and popping then treatment may not be necessary. TMJ sufferers who feel pain when opening the mouth may favor one side and open their mouths awkwardly to avoid irritating their bad side. This may cause your teeth to not come together correctly. Avoiding the pain causes lock jaw where you eventually feel you can not open your mouth all the way or properly. This is certainly no way to live!

Did you know massage therapy can treat TMJ syndrome safe and effectively? First, I can help you figure out if TMJ is what is causing your headaches, muscle aches, and jaw pain with a series of movements. Of course consulting a physician is the only way to get a true diagnosis. With massage of the head, face, neck, shoulders, and inner mouth muscles I can relieve trigger points that have formed from the pressure and tension of TMJ. Did you know that the body’s strongest muscle is your jaw muscle? It is called the Masseter muscle and it is the main culprit in TMJ pain.  The Masseter aids in chewing and it covers the sides of the jaw just behind the cheeks. It is the muscle that makes you clench and grind your teeth. The Masseter muscle is also the single most common place for trigger points. Release of these trigger points can help with TMJ. This muscle becomes very tight and causes headaches, TMJ, Tinnitus, earaches, toothaches, etc. Massage of this muscle is very important in conjunction with massage of the other surrounding TMJ muscles such as the head, face, and neck muscles.

Now that you know some important information on the Masseter muscle, how can it be massaged? The Masseter is located at the notch of your cheekbone and about 1 inch from your ear. It’s easy to find and my thumb and finger tip will fit nicely. With the use of gentle pressure tender spots can easily be found. These tender spots are trigger points and when found, I will hold them until the pain dissipates. I will also do circular motions inside the cheek and gums. I also stretch the cheek and have the client open and close their mouths slowly. I do all of this with powder free latex gloves on and I use client feedback and gentle pressure to assure optimum comfort. Even with gentle pressure most likely there will be soreness after an inner mouth massage. Ice on the jaw should help with soreness and once the soreness subsides a noticeable difference should occur. The range of motion in the jaw will improve and pain level will go down.
Self massage of the Masseter muscle is very important to do on a regular basis. Here are some simple instructions on how to massage the Masseter muscle yourself:
1. Go inside your mouth with your thumb, and finger on outside of cheek.

2. Find the tender spots, or trigger points, inside your cheek and hold until the pain dissipates.

3. Do circular motions with your thumb on your gums and inside the cheek.

4. Stretch the cheek.

5. Open and close mouth slowly about 15 times while holding Masseter muscle.

In addition to self massage of your face muscles exercises can be done to assist in TMJ syndrome relief. Listed below is a description of exercises for TMJ syndrome:
Before beginning the jaw exercises, put your tongue on the roof of your mouth, opening your mouth wide with your tongue in place, and breathing in slowly for two counts, and out slowly for two counts. Release and repeat 10 times.

1.Make a fist with your hand and place it directly under your chin. Press your fist toward your chin as you gently try to open your jaw. The isometric energy should relax the jaw bone (mandible). Hold for ten seconds. Release and repeat ten times. Try not to allow your jaw to click while performing this exercise.

2. Just below the notch in your jaw located below the ear, take your fist and press against the left side of your jaw. Push your jaw against your fist while maintaining a steady pressure. Hold for 10 seconds. Release 10 times and repeat on the opposite side. The isometric energy should relax the muscles in your jaw, such as the Masseter.

3. Using your index fingers on both sides of the jaw, press against your jaw. Use the same even pressure on both sides. Open the jaw very slowly. If your jaw clicks, release and start again, opening more slowly. The pressure on each side should allow your jaw to open and close in correct alignment.

4. Hold your chin between your thumb and pointer finger. Very carefully and loosely, shake your chin back and forth, allowing your jaw to relax and release. This exercise should not be done if it causes pain.

Repeat these exercises once a day or more often if necessary to align your jaw. The desired effect will be a looser, relaxed, and properly aligned jaw.

If you are looking for an experienced and skilled Denver Massage Therapist to help you with TMJ pain, you’ve found the place! Peace of Mind Therapeutic Massage and Wellness, LLC on South Pearl street in Denver near Washington Park, Cherry Creek, Capital Hill, and Englewood offers a relaxing environment to receive holistic TMJ syndrome treatment. I have personally suffered from TMJ and massage therapy helped me recover from it! If you are in Denver and think you may be suffering from TMJ syndrome please call me at 303-881-5533 to schedule a massage right away! If you are not experiencing TMJ pain yet but are suffering from stress which is a causer of TMJ, use massage therapy as a preventative measure! I specialize in Deep Tissue, Trigger Point Therapy, Neuromuscular Therapy, Sports Massage, Therapeutic Stretching, Serious Injury, Headache/Migraine, TMJ, Muscle Energy Testing, Prenatal Massage, Swedish/Relaxation, Hot Stone Therapy, Hydrotherapy, and On-Site Massage. If you are in Denver and looking for Massage and Bodywork, Peace of Mind Therapeutic Massage and Wellness is open 7 days a week!
Please visit my website to learn more:

http://www.nicoledavislmt.com

Nicole Davis, LMT, NCTMB
Licensed and Nationally Certified Massage Therapist
303-881-5533
NicoleL_M_T@hotmail.com

http://www.nicoledavislmt.com

Hot and Cold Therapy can greatly benefit muscle pain and soreness. Do you know when to use heat and when to use cold? I will provide some tips on using heat and cold in this blog.

Cold Therapy is best when applied to an acute(or sudden)injury. Cold treats inflammation and swelling by narrowing of the blood vessels(Vaso-Constriction). My favorite method of ice application is with the gel ice packs(or wraps). I like them because they don’t become completely frozen but they are very cold and can be conformed around the injured body part. These ice packs can be found at most stores or online. Ice cubes or frozen peas wrapped in a towel work good too. I recommend holding the ice to the injury for 10-15 minutes at a time. After that time is up you should wait for the area to return to normal temperature before re-applying the ice pack. You can re-apply ice several times a day for about 3 days after the initial injury. At this time if you are still swollen and in pain you should consult a Doctor. Although ice is primarily used for acute pain and injury, it can be used as a preventative measure for some chronic pain issues as well. If you experience chronic pain in your elbow joint when playing tennis, apply ice after every tennis match or practice to prevent the tennis elbow ache and pain. Another example is chronic knee pain when cycling or running. Apply ice to the knee joint after these activities to prevent soreness and pain in the knee later. Getting a Massage is like giving your muscles a good work out with the focus on working out the knots! So I recommend icing after a Deep Massage to prevent soreness the next day.

Hot Therapy is great because not only does it help relieve muscle pain and soreness but it is soothing and relaxing too. Heat improves the elasticity of the muscles, joints, and tendons, so it loosens you up. If you can take a hot shower or better yet get in the sauna or jacuzzi BEFORE a work out or athletic activity it can allow you to have a better performance. Although it feels great to relax in the jacuzzi or sauna after a work out it is actually best before because it stimulates blood flow and improves the elasticity of your connective tissue. After exercise you can feel your blood circulation going but your muscles and joints might feel tight so that is why you may think  to use heat. To relieve that muscle tightness and tension stretch thoroughly after your work out. If you are in pain, use ice on the area. Heat treats chronic pain, muscle aches, and stiffness by bringing oxygen rich blood flow to the area. It is not to be used for acute injuries or inflammation since heat raises skin temperature and increases circulation. My favorite heat source is moist heat because it penetrates into the muscles more than electric or dry heat does. A simple method is to roll up a wet towel and microwave it for a couple minutes or heat it inside of a crock pot. Always make sure it is not too hot before placing it on your skin, and check to make sure it is not burning you. Leave it on the area for 15-20 minutes at a time. If you are using a hot pack use layers of 3-4 towels between the pack and your skin. Never fall asleep with a heating pad on! I love using Heat Therapy during a Massage. When I use Heat Therapy I usually do it at the beginning to loosen up the muscles and fascia before I begin manual Massage. I recommend applying heat prior to receiving a Massage to get your muscles warmed up.

I hope you find this blog helpful and remember home care is important! If you would like me to use Hot or Cold Therapy during a Massage session just ask and I will be happy to do so with no extra charge! Please call me at 303-881-5533 to schedule a Massage at my office on South Pearl in Denver.

Visit my website http://www.nicoledavislmt.com/ to find out more about me and my Massage Practice.

Whether you’re training for a 100 mile race or whether you’re running around the office trying to meet the next deadline, your body needs a break! You can only demand so much from the body before it begins to become sore, hurt, and fatigue. You’ll eventually be in pain, and nobody wants that! Pain can interfere with your sleep, your work, and your activities. Depending on what you do that could keep you from finishing that 100 mile race in the time you’d hoped for, or keep you from making the deadline in time. What is a simple solution to giving your body the break it needs? What if you’re required to make long trips in the car? What if you just don’t have time to go get a massage or take a long soak in the tub? Well, do you have at least 10 minutes a day? I’m sure you could find 10 minutes when you are home getting ready for bed to stretch. Stretching your muscles regularly will save you a lot of pain later when you’re lying in bed and can no longer ignore the aches and pains your body has endured through out the day. We as human beings can ignore our bodies pains to get through the day but at the end of the night when all is quiet, you can only hear yourself. So instead of taking a sleeping pill get up and do 10 minutes of stretching before bed.
1.Pull out that dusty yoga mat and start with the traditional yoga position downward dog. This is when you get on all fours and lift your bottom to the air while bringing your hips back. You can feel your hamstrings and calves stretching as well as your shoulders and back. Hold for 15-30 seconds.

2.Now go into child’s pose. In child’s pose you begin on your knees, sit on your heels, then bring your arms out in front of you for a low back and shoulder stretch. Hold for 15-30 seconds.

3.Next, lay on your back and bring your knees to your chest. You will feel this stretch in your low back and glutes. I like to do gentle rocking on my spine in this stretch.

4. While you’re lying on the ground on your back extend your legs out and then bring one leg across your body while stretching the opposite arm out for a nice spinal twist. Do this stretch on both sides and hold for at least 15-30 seconds.

5. Still lying on the floor stretch your whole spine by pointing both legs down and away from the body, and stretching both arms over your head and holding for at least 15-30 seconds.

6.Next, sit up and curl one foot under your bottom and lean your torso back to stretch your Quad, Psoas, and other hip flexing muscles. Repeat on the other leg and hold each for at least 15-30 seconds.

6.Sit cross legged and take your arm across the body while holding it with the opposite hand, while turning your head toward the shoulder being stretched. This stretch is great for the Deltoid, Teres Minor, and neck muscles. Repeat on opposite side and hold each for at least 15-30 seconds.

7.Next take both arms and put them behind your back, interlock the fingers, and pull them away from your back. Imagine your shoulder blades falling onto your ribcage. This stretch is wonderful for opening your chest and therefore, your heart. This stretch is one that should be done multiple times through out the day, since so many of us hunch over during our daily activities, such as computer usage and writing documents.

8.Next, stretch one leg in front of you. Bend your torso over the leg and try to reach the foot with your hand. If you can not reach, simply place your hand on your leg where it feels comfortable. Repeat on opposite leg and hold for 15-30 seconds.

9.Next, bend your arm over your head and hold the opposite elbow with opposite hand to stretch the Triceps. Repeat on both arms and hold for at least 15-30 seconds.

10.Now, butterfly pose. Sit on your bottom with your feet together and let your knees fall out to the side. Hold your feet and feel the stretch in the hips and inner thighs, or for a deeper stretch walk your hands out in front of you and hold for at least 15-30 seconds.

Lastly, take some deep breaths and get up from the sitting position slowly and let your trunk and head hang while coming to a standing position. From there stretch your arms over your head and repeat this 3 times.

You should feel relaxed, rejuvenated, and ready to get the proper rest your body needs, or if you do this session in the morning, ready to take on the day. These are just a few stretches I know that work great for me. If you have trouble with any of these stretches, i.e pain, limited range of motion, you may want to schedule a Massage with Therapeutic Stretching. I am located on Old South Pearl Street in Denver, Colorado and I specialize in helping athletes, injured people, chronic pain sufferers, and the average joe achieve better range of motion so that they can live their lives with less pain and more productivity. Please call 303-881-5533 or e-mail me at NicoleL_M_T@hotmail.com to schedule your appointment today!

You can also visit my website at http://www.nicoledavislmt.com

Welcome to my Blog!  If you are looking for a massage therapist in the Denver, Washington Park, DTC or Englewood areas, you have come to the the right place.  I give a $10.00 discount for your first visit!  I specialize in  deep tissue massage, sports massage, trigger point therapy, neuormuscular therapy, therapeutic stretching, on-site massage, and Swedish relaxation.

Visit my website at http://www.nicoledavislmt.com/ for more information!  Thanks!