Daily stresses can physically break us down, but we are here to share a few secrets behind a dynamic duo - massage therapy and stretching! Both stretching and massage therapy will target the aches and pains that you are experiencing while stretching alone acts as great day-to-day self-care. Let’s hear from Natasha Daniels, Spavia’s National Massage Therapist Educator, on best stretches that will target your areas of concern, how massage therapy can help play a key role when stretching, and what her favorite at-home massage tools are. Siera: Why is stretching a benefit outside of massages? Natasha: Stretching has many similarities to massage, but its main benefit is to lengthen and relieve tension that has accumulated in the muscles from repetitive movements and poor posture. Stretching in between regularly scheduled massages amplifies the following benefits. Your massage therapist will also work more effectively. When your muscles are loose and flexible, the massage therapist can get to the deeper muscle layers in a shorter amount of time to release stubborn, deeply rooted tension and knots and bring long-lasting corrective changes to the body. The benefits of stretching outside of receiving routine massages:

• Increased flexibility and mobility
• Reduce the accumulation of lactic acid throughout the body - Lactic acid leads to muscle soreness and fatigue
• Reduce the chance of injury as well as joint and muscle strain - When muscles are tight and lack flexibility, if you perform a strenuous activity that stretches them, such as playing tennis, they may become damaged from suddenly being stretched
• Improve the mind-body connection - Stretching and massages help to develop better body awareness
• Improve posture by aligning your body. Lengthening and strengthening muscles helps to counteract the negative effects of sitting at a desk for long periods of time
• Improve blood and lymph circulation
• Heal and prevent muscle pain and soreness by lengthening and loosening the muscles
• Increase muscle coordination and balance

The benefits of massages:

• Massage helps to relieve tension by stretching and increasing tissue elasticity by increasing the temperature of soft tissues, increasing blood circulation, breaking down adhesions, and decreasing tone
• Massage relaxes the body and mind to reduce stress and anxiety by activating the parasympathetic nervous system
• Massage helps to reduce swelling and scar tissue
• Massage helps increase muscle recovery
• Massage increases serotonin levels, which improves mood and sleep

Spavia is proud to partner with RAD Roller, a mobility and recovery massage tool specialty brand. RAD tools allow our guests to practice the best massage techniques at home to provide relief in between their routine massages. You will find a variety of take-home massage tools in our boutiques. Siera: What are your favorite RAD Roller massage tools to use at home? Natasha: My favorite RAD tools are the Roller and using the Rod with and without the Helix. The RAD Roller is great for releasing the occipital muscles found at the base of the skull to decrease tension, pain, and headaches. I like to lie down, place the Roller at the base of my skull and gently rock my head from side to side to get a great stretch and to help relax. The RAD Rod and Helix are great for rolling out and lengthening my neck, shoulder, erector spinae, and leg muscles. I find the Helix more beneficial than the traditional foam roller because it is contoured to fit many areas of the body and it has an open channel in the middle so you are not putting excess pressure on the spine. Siera: Do you know of any tips and tricks for releasing tension in the jaw that helps relieve headaches? Natasha: When the jaw muscles are overly tight or imbalanced, massage therapy works well to help restore normal muscle tone, decrease muscle pain and tension, and balance between the muscles that attach your jaw to the bottom of your skull. First, massage the masseter and temporal muscles by making small circles in the area to relax the muscles. Then firmly press a thumb or finger into the jaw muscle to identify and apply deep pressure to any trigger points or areas with increased pain and tension. Siera: What are the best stretches to perform before a workout? Natasha: Before exercising, dynamic stretches are the best because you are performing active movements where muscles and joints go through a full range of motion. It warms up the body more efficiently than static stretches, which are stretches that hold a single position for a certain duration of time. Research has shown that dynamic stretching acutely increases power, sprint, jump, and improves performance. Top 5 best dynamic stretches that will get you ready to tackle any workout! Siera: What are the best stretches for releasing tension in the back after sitting at a desk all day? And what are the best stretches for releasing tension in the neck and shoulders? Natasha: The stretches below target the neck and upper back muscles such as the sternocleidomastoid, levator scapulae, and trapezius to help lengthen those muscles in a gentle and effective way. They also help to align the cervical muscles and over time it will increase the spine's mobility which improves our posture. Best stretches for releasing tension in your back while in the office or at home. Best stretches to release tightness in your neck and experience neck pain relief.   Muscle cramps, tightness, and headaches that are brought on by muscle pain are stressors that can make life more challenging. Stretching for 5-10 minutes a day, while on the job or relaxing at home, can make a world’s difference in your mood, work ethic, and more. Combining stretching at home with regularly scheduled massages aids in faster muscle recovery, reduces stress, and helps to keep your muscles long, flexible, mobile, and pain-free, which will help you to reach your body's full potential. At Spavia, our Sports Massage will provide all of the benefits of stretching and massage in one treatment! During the Sports Massage, the massage therapist combines warm salt stones, Swedish massage, and deep tissue massage techniques with assisted stretching for maximum results and relaxation. Our sports massage isn’t just for athletes, but any guest in need of releasing tight muscles and increasing range of motion. Take some time to also learn about our Spavia memberships so that you can experience an affordable treatment plan to receive routine massage treatments to feel relaxed, recentered, and renewed!

Back to school is approaching, so now is a perfect time to get in a spa day to relax before jumping back into a fast-paced routine. An exfoliating body wrap or a full day of Spavia massage or facial treatments will give you the boost you’re looking for. Down below are a few of our revitalizing spa treatments and enhancements that are worth trying out before the back to school frenzy.   Signature Classic Refresh Facial: What is the secret behind dewy, young-looking skin? Hydration, hydration, hydration! This hydrating spa facial will provide a deep and gentle cleansing with products that will provide skin comfort and aging prevention. Here are a few key ingredients in our Signature Classic Refresh Facial! Mangosteen Extract: Antioxidant and antibacterial action, indispensable for halting the processes which lead to the development of acne. Betaine: Extracted from sugar beets which gently cleanses and tones the skin. Micro, Macro, and Biomimetic fragments of Hyaluronic Acid: Protects and stimulates hydration in the skin.   Anti-Aging Perfecting Wrap: You will be able to experience the benefits from natural body care products that contain uniquely Fijian plant extracts to provide nutrition, protection, and hydration. Here are a few key ingredients in our Anti-Aging Perfecting Wrap! Ngi Grass: Boosts hydration by increasing cellular water flow as well as moisture holding power for 24 hours. 15% Alpha Hydroxy Acid: Resurfaces and stimulates new skin cell regeneration. Green Papaya: Anti-inflammatory and antimicrobial properties that assist in the formation of granulation tissue or new skin. Contains vital nutrients including potassium, magnesium, and vitamins A, C, E, and B. Vitamin A accelerates the formation of new cells, protects the external layers of the skin. Vitamin C, an antioxidant and builds capillary strength, improving smoothness, softness, and resiliency. The content of vitamin C in papaya is 48 times higher than in an apple!   CBD Pain Cream Boost / Full Body Boost: Boost any Spavia massage with the healing power of CBD! A blend of nutrient-rich oils and therapeutic plant extracts will rehydrate your skin, ease muscle tension, and promote overall relaxation for your well-needed spa day. Here are a few key ingredients in the CAUSE+MEDIC CBD Massage Oil! Coconut Alkanes: Contains mineral electrolytes to energize the skin for a radiant glow. Cannabis Sativa Seed Oil: Hemp oil derived from the seeds, flowers, or leaves of the Cannabis sativa plant that can treat inflammatory skin conditions such as eczema and psoriasis, acne scarring, and dry skin. Euterp Oleracea Fruit Oil (Açaí): Rich in omega-3, omega-6, and omega-9 fatty acids to help skin appear youthful and supple.   Salt Stone Massage: Straight from the Himalayan mountains, hand-carved salt stones turn the typical hot stone massage into not just a relaxing experience, but a therapeutic one as well. Here are a few benefits of warm salt stone!

• Strengthens bone health and prevents muscle cramps
• Releases muscle tension without deep pressure, while releasing toxins
• Lightly exfoliates the skin

  Back to school means back to self-care. Contact Spavia Day Spa and try out one of our treatments above for some relaxing me-time!