Therapeutic Massage for the Athlete by Anne L. Childers LMT, owner Indigo Massage & Wellness

Therapeutic Massage can help maintain mobility, improve range of motion, relieve pain, and increase wellness. These benefits are perfect for the athlete that is training for an event. The beginning of Fall in St. Louis finds more people outside enjoying their favorite activities whether it’s running, biking, hiking, golfing, playing tennis, recreation or an organized sport. The welcomed cooler weather allows us to enjoy the activities we love outside.
For a weekend warrior or a training athlete, massage therapy plays a vital role in this increased activity. We recommend therapeutic massage as a part of athletic training to really get the most out of the muscle fibers. As the athlete leads up to the event, the massage right before/the day before would be focused on shorter quicker strokes to prepare the muscle fibers for action. This is not the time that you want to stretch the muscle fibers when you want them to shorten and work most efficiently for you the next day. After an event, such as running a half marathon for example, we recommend waiting 24hrs before receiving any deep tissue techniques. If it is just after an event, we would focus more on lighter Swedish massage techniques with movements towards the heart to relax and lessen muscle soreness after a race. We would also recommend a nice Epsom salt bath at home that night. Many of our athletes choose to wait the 24hrs so they can come in for a deeper more therapeutic massage to work out the tension after the competition. Weekend warriors find that receiving a massage after their weekend activity can really pre-pare them for the work week ahead. Either way, we are here for you for your training and recovery needs. Our athletes have performed iron man events, marathons, bike races, golf tournaments and more, and they have seen an increased swing, more balanced gate, and a more relaxed and focused mindset.

Through an integration of therapeutic massage techniques, the massage therapists at IndigoMassage & Wellness design a massage that is a unique therapy for you. When training for an athletic event, therapeutic sports massage can help both tone the body for physical stress and relax the body during recovery from an event. If the athlete experiences an injury, Therapeutic massage may also be used for rehabilitative purposes after an injury or for pre/post surgery. Let the caring approach and expertise of an Indigo Massage Therapist create an environment for your healing and wellness.
Please visit https://indigomassage.wpengine.com for more information about Therapeutic Massage and
sign up to receive our monthly newsletter to find out about happenings at Indigo including our
Seasonal Specials and our Wellness Program.

September Specials: Aromatherapy Upgrade discounts and introducing our new essential oildiffuser scent….”Indigo Glo” a bright blend of citrus and floral notes. Also try our Indigo Essence blend, a meditative relaxing scent highlighting the experience people walking into Indigo saying, “It smells so good in here.”

Therapeutic Massage & Your Health by Anne L Childers, LMT, owner Indigo Massage & Wellness

At Indigo Massage & Wellness we have provided Therapeutic Massage services for over
10years, serving the St. Louis community with our caring and professional techniques. All of
our therapists are licensed by the State of MO and uphold the highest standards of ethics. Our
experienced staff enjoy working with clients who seek pain relief and management, stress
reduction, and the many benefits that Therapeutic Massage provides.
Studies show that Massage Therapy reduces low back pain more than medication. With back
pain being the leading cause of work missed in this country, massage can play a pivotal role in
helping relieve pain in a safe and natural way. At Indigo, many clients arrive seeking relief from
pain whether chronic or acute. Our massage therapists are trained in techniques such as
myofascial release, deep tissue, sports massage and have experience working with athletes,
weekend warriors, and chronic pain sufferers that seek natural, non-invasive pain relief.
Stress is associated with many ailments and seems to be what runs our fast paced society
especially since some stress is productive and necessary. Unfortunately, we have too much
stress and our society suffers from the health ailments associated with long term elevations.
When people seek relief from excess stress, they can begin to find more balance in their lives.
Massage Therapists are leaders and teachers of stress management. The relaxing benefits of
massage increase the release of the body’s natural stress-relieving chemicals. Learning how to
relax by receiving massage allows the body’s nervous system to balance the relaxation vs fight/
flight chemicals to be better equipped to handle the stressors of life.
“A study on massage and back pain conducted at the Touch Research Institute at the
University of Miami in 2001 found that: “Massage lessened lower back pain, depression and
anxiety, and improved sleep. The massage therapy group also showed improved range of
motion and their serotonin and dopamine levels were higher.” Source: spine-health.com”
Massage Therapy is a growing industry because the public is experiencing the many health
benefits. It is no longer just a LUXury or worthy of ENVY as you may have heard before.
Indigo Massage & Wellness is St. Louis’ leader in results-based Therapeutic Massage and we
are excited to be a part of the growing awareness of the health benefits of massage in our own
community. We are also approved providers for HSA/flex spending accounts and can provide
the proper receipts for insurance reimbursement when applicable.
Please visit indigomassagetherapy.com for more information about Therapeutic Massage and
sign up to receive our monthly newsletter to find out about happenings at Indigo including our
Seasonal Specials and our Wellness Program.
August Back to School Special: Teacher and Staff discounts!

Don’t Sneeze Your Way Into Spring!

Holistic medicine is more than treating the body as a set of interconnected systems as opposed to a set of individual parts. It’s also considering the body as it is connected to the world and the communities around us. A few months ago, I wrote about how to live happily and healthily in the winter. Now, as the days get longer and the world turns green again, it’s time to consider the steps we can take to embrace Spring to both get the most out of this lively season and keep those nasty Missouri allergies at bay.

In spring, the first stems rise from the ground and buds appear on trees; it is a time of upward and outward expansion.  It’s important that our energy also move upward and outward. One classic Chinese text, the Nei Jing, suggests a vigorous morning walk with long strides and aligning ourselves in such a way that “the mind orients itself on life”. The longer, warmer days give us an opportunity to reconnect not only with nature, but with friends and neighbors too. Whereas winter was the time of slow cooking and roasting, spring is a time for quick heating. It’s no coincidence that the earliest vegetables of spring are best-enjoyed sautéed and stir fried. One of my favorite ways to enjoy early spring veggies is with this recipe for asparagus and carrots in a light lemon sauce.

Unfortunately with the flowers and budding trees come congestion, sneezing, rashes and more. While nasal sprays and Claritin-D can all offer some relief, there are effective steps you can take to boost your immune system and treat daily allergy symptoms, particularly if you suffer from chronic sinus congestion and  infections: 

Local honey & apple cider vinegar:

Many allergies stem from reactions to local flower pollen. Consuming a tablespoon of local, raw honey each day helps your immune system build a tolerance to the pollen that’s clogging your sinuses. Daily consumption of apple cider vinegar might not be as pleasant as honey, but it helps boost your immune system, reducing the release of inflammation causing histamines.

Acupuncture and Chinese Medicine:

Acupuncture regulates and boosts the immune system and can help with just about every symptom of allergies, from itchy eyes to post-nasal drip and rashes. Where it’s particularly strong, however, is treating congestion. If you suffer monthly sinus infections or daily sinus congestion, acupuncture might be your new best friend. Acupuncture removes obstruction in the sinuses and nasal passages, which brings immediate relief and can prevent the need for antibiotics and nasal sprays.

Keep your house, and your pets, pollen free:

One way pollen spreads is by being sticky. Vacuuming and dusting your house, washing your hair more frequently and taking a moist towel to your dogs and cats can help keep your house allergen free.

Lastly: start early!

I find that my clients who come at the start of spring have far fewer sinus infections and  ‘allergy days’ than those who come in already having suffered. Additionally, studies show that almost all allergy interventions are more effective when you start them before the symptoms really set in. So this weekend go find some local honey or [make an appointment to come see me].

Notes from Your Acupuncturist: Yin of Winter

By Peter Schechter, L. Ac.

Holistic medicine often focuses on living happily and healthily with each season. With the new year and winter (the most Yin of all seasons), achieving this may seem like a bigger challenge than in the spring. By taking a few steps to embrace the Yin-cold of the season, and nourish the in-short-supply Yang-heat, you can kick those winter blues and maybe even avoid the cold that everyone in the office seems to be passing around.

Yin runs deep and moves slowly; and so should we. Winter is a time to be rest, to meditate, and to nourish the body for the year to come. The silence of winter and the start of the new year encourages us to listen more to ourselves and to those around us.

With that said, as much as we work to unify with the Yin of winter, we must also nourish the weakened Yang. In Chinese Medicine, it is Yang that heats the body enough to support normal physiological functions like digestion and a healthy immune system. A few changes in your diet will help keep balance and assist you in staying healthy and warm through these dark months.

Winter is the time of hearty soups and roasted vegetables. The longer nights allow us to take more time to cook; the body finds nourishment in the sounds and smells of the kitchen.  Avoid uncooked vegetables if you can, and instead lightly steam your greens, this will warm your digestion and moisten winter dryness. Use ginger and cinnamon in your food and teas regularly. Try to include warming grains and seeds such as oats, lentils, chestnuts (roasted on an open fire, perhaps?), and brown rice. Vegetables that are particularly warming include: squash, sweet potatoes, kale, and garlic. My favorite winter recipe these days is this coconut lentil soup. With ginger, cinnamon, curry, and coconut, it’s hearty, nourishing and delicious. Paired with simple roasted vegetables this is a perfect weeknight winter meal!

As part of every acupuncture appointment, we will discuss personalized dietary therapy and herbal medicine catered to your constitution and habits. Additionally, acupuncture and the other services I offer, can help boost your immunity, get rid of those winter blues, and alleviate neck and shoulder pain. If you’re interested in acupuncture, but not ready for a full 80-minute private treatment, come to our Community Acupuncture Night on Tuesday, January 16th and try it out!


Acupuncture Question of the Month:

Does acupuncture really work?

Yes! While I tend to think “if people have been using it for thousands of years, there must be something to it”, science has gone farther. Through rigorous scientific study, various institutions including The National Institutes of Health (NIH), the World Health Organization (WHO), and the American College of Physicians have all recognized and recommended acupuncture for conditions ranging from sciatica and anxiety to premenstrual symptoms and migraines.

You’re Doing It Right, by Cheryl Sternman Rule from The Kitchn

“More fruits, more vegetables, less processed food. Homemade, wholesome, whole family around the table. The directives – from society, from the media, from other parents — come in constant, sometimes oppressive waves, and the message usually boils down to this: there’s a right way to feed your family and a wrong way, and even those who make the best choices they can still feel like they’re coming up short.

So let’s do this.

Let’s relax the reins on each other.

If you’re doing your best during these years of intense juggling, if you’re mindful about food most of the time, if you cook at home when you’re able, if you care what your children are eating, you’re doing it right….” continue reading here!

Relax the reins is right – don’t you think Mom deserves time to herself to rest, rejuvenate and heal from the stresses of modern parenthood? Check our our gift card specials to pick out the perfect gift for the moms in your life!

On Letting It Go, by Dana Velden

We’ve all know and understand that we’re not supposed to cry over spilled milk and yet sometimes we do because sometimes spilled milk sucks, or it’s the last straw in a series of challenges and difficulties that day. Or because we really wanted that milk and now it’s gone. It’s easy to say ‘don’t cry, just take a breath and let it go,’ but it’s often much harder to actually do it, especially when we’re so caught up in the situation that it’s too late for deep breaths and mindful pauses.

Our time in the kitchen is rife with opportunities to practice letting go. There’s the obvious spilled milk (and the 10,000 other spilled, dropped, knocked over and shattered things). There’s also the milk that boils over and burns a thick, stinky layer of scorched goo onto the clean stovetop. There’s the milk that’s curdled, or the milk that’s 2% when the recipe calls for whole, or the tres leches cake that was a complete failure. There’s the milk that someone forgot to buy, or drank up without asking, or left out on the counter to sour.

Sometimes it’s because of a disaster, sometimes a mere disappointment or inconvenience but still, it’s not unusual to find ourselves in the middle of a melt down in the kitchen. What do we do with our feelings when we’re caught in the middle of feeling them? How can we ‘just let it go’ when there’s a ball of anger, or frustration, or sadness caught in our throat? Do we swallow it or spit it out in a spew of curse words? What is the most helpful thing to do when we’re in the midst of reactivity?

This is why the kitchen is such a great place to practice letting go. Notice I saidpractice letting go which doesn’t always mean actually letting go. We may try to let it go and yet we may find ourselves unable to do so, not one bit. Or we may want to let it go but discover that some stuff can be dropped, but not all of it.

The practice of letting go means bringing as much awareness and kindness that we can to the situation and then responding. It means letting go of as much as we can — mourning the loss, but letting go of the anger, for instance. Sometimes it will be appropriate to quietly let it go. This may or may not be easy, but you will know it is appropriate because it will feel right.

But sometimes, with as much of that awareness and kindness as we can muster, we will have to address the situation. We may have to speak to our spouse or child or friend. We may have to speak to ourselves, or even to that bottle of curdled milk. We may be talking out loud or muttering to ourselves or be silent, but we will not be letting it go. Because letting it go, at least in this stage of the game, is not the best response.

One of the deepest wisdoms we can cultivate is the wisdom of responding appropriately to the array of joys and pains that make up our daily life. There is no formula for doing this, there is no ‘if A, then B’ because life is just too unpredictable and ever-changing. Some days, we swallow and some days we spew and some days we manage to find that narrow but precious place that allows us to both contain and express our feelings.

So why is the kitchen such a great place for practicing letting go? Well, as mentioned above, it’s always going to give us ample opportunities to do so, no matter how careful we are. And besides, while they may be disappointing or frustrating, most of our kitchen disasters are usually small and workable. Spilled milk is, after all, just spilled milk.

But for me it’s also because the kitchen is a place of alchemy and magic. Surrounded by the continuous surrendering of the raw into the cooked, the whole into the torn, the bland into the succulent, I cannot help but be inspired by the examples shown there. They teach me, over and over, how letting go enables transformation and how transformation — this plain, everyday kitchen magic — is what sustains my life.

So be it spilled milk or a ruined dinner or a difficult encounter with a loved one, I hope I’m able to respond with as much wisdom and kindess as possible. I hope that I can transform that difficulty into something more spacious, something that allows for the hard and noble work of letting go and getting out of the way and allowing the next moment to arrive, free and unencumbered and completely brand new.

Remember, Yoga is Practice

“You should sit in meditation for 20 minutes a day, unless you’re too busy.  Then you should sit for an hour.” ~Zen Saying

Yoga is considered a practice because it offers near endless potential for self-improvement and mastery. Each movement, asana, or breath, whether done once or one thousand times, is an opportunity for betterment of physical, mental, and spiritual wellbeing. You can enhance relaxation or transform tension in new ways. You can hold the posture longer, lengthen the breath, perfect the subtleties of your drishti, or hone in on any number of muscular intricacies, making it so that mastery is a rarity. Then for each physical subtlety, there are quite possibly a thousand inner subtleties. The first step toward mastery is perfecting one’s devotion to practice, as daily devotion makes all the difference in moving forward.

More from My Yoga Online….

The Importance of Self Care

“Who has time to look after his or her own needs? We are all too busy and have too many responsibilities – a spouse, a child, a boss, a dog. Self-care will allow you to improve your functioning in your job, avoid burnout, and best of all, assist you in personal relationships, whether with other adults or your children. By self-care, I mean purposely and actively taking time for yourself to do something that rejuvenates and energizes you. Individuals cannot be effective in their personal or professional lives, if they do not take care of themselves.

Self-care is often confused with selfishness. This is especially true with women, who have been “trained” to nurture and look after others by our culture. When individuals take care of themselves, and put personal needs ahead of other “to do’s” others may refer to them as being selfish. However, if these individuals are taking care of themselves in order to be better parents, employees, or spouses, then self-care is not selfish. Selfishness involves putting one’s own needs ahead of others with only his or her own benefit in mind….”

More on self care here!

Self care is a wide and variable term; any healthy activity that calms and centers you is considered under the umbrella. Why not learn more about self care at our Melt Foam Roller Series with Mandy Puett, drop into a yoga class taught by Dianna or Katie or by taking time to get a massage before the school year starts? Self care is an ongoing process that is easy to forget; at Indigo, we help you reconnect with that important principle!

Prenatal Massage & Yoga with Indigo

For the month of July, prenatal massage is 15% off! We also have on going prenatal yoga classes on Mondays & Tuesdays with Dianna Lucas as well as Mama To Be Massage & Yoga packages.

Massage therapy has been shown to provide numerous health and wellness benefits for all people in all walks of life. Many of these benefits can also help pregnant women during a time of change and growth. Pregnancy is a dramatic shift in a woman’s life — from a growing belly causing aches and pains through out the body, from Baby putting pressure on internal organs leading to heart burn, indigestion, and nausea and all the stresses, anxieties, and joys of getting ready to welcome Baby earthside. During this time of great growth, massage therapy from experience massage therapists brings the mama-to-be back into a place of centered calm and comfort. Receiving regular massage during pregnancy is a great boon to a new mother, a true chance to slow down and connect with her baby while taking care of herself, helping her body grow a new life, and prepare for the big day of delivery.

 Just give us a call for more information or check it out here on our website – you can also schedule online by hitting the “book an appointment” button above .