'Rest & Digest'
Why is it important?
This is deep relaxation in which the ‘rest and digest’ or Parasympathetic part of the Nervous system is dominant. Like aerobic exercise, in which the Sympathetic (fight-flight/activation) branch of the Nervous System is dominant, deep relaxation has huge physiological and psychological health benefits including:
1. Reducing Stress Hormones: Relaxation techniques like a Massage Therapy, body-centered meditation, or progressive muscle relaxation exercises may all lower levels of cortisol, a key stress hormone.
2. Enhancing Immune Function: Lowering stress levels boosts the immune system, making the body more resilient to infections and illness.
3. Improving Sleep Quality: Deep relaxation may help regulate sleep patterns, improving overall sleep quality and duration, optimal for health and well-being.
4. Lowering Blood Pressure: Relaxation can lead to vasodilation, which lowers blood pressure and reduces the risk of cardiovascular diseases.
5. Alleviating Muscular Tension: Deep relaxation techniques, especially regular whole-body massage, helps relieve muscle tension and promote flexibility, which then reduces the risk of chronic pain and injuries.
6. Mental Health Benefits: Relaxation practices can reduce symptoms of anxiety, depression, and other mental health conditions, promoting emotional well-being.
7. Enhancing Cognitive Function: Lower stress levels and improved sleep quality can enhance cognitive function, including memory, concentration, and problem-solving abilities.
Rebalancing the Nervous System
How can we really relax?
Deep relaxation may be a rare state for many of us, but we need a balance of activity and relaxation to promote the optimal internal conditions for sustaining good health and well-being. This is healthy ‘self-regulation’.
At the Physiotherapy3 Clinic Massage Therapy is one of the most effective ways of achieving deep relaxation and balancing the Nervous System. This is especially helpful for people who tend towards a more habitually activated, fight/flight pattern and who hold their stress in patterns of muscle tension.
With regular massage, this re-balancing effect on the nervous system starts in the lead-up to your massage as you remember how relaxed you felt in the previous one. Here, you’re reinforcing the neural pathways and ‘body memory’ for the feeling of relaxation if you had a good experience. Every time you repeat this good experience, you will relax more readily. This is the equivalent of regular exercise but for relaxation, and you will be switching on all the benefits listed above.
Achieving Deep Relaxation
How can Massage Help?
It’s a little more complicated than just having a massage though. According to Stephen Porges' Polyvagal Theory, the Parasympathetic (rest and digest branch) has two parts, an evolutionarily older part and a newer part. It is this newer branch that allows us to feel relaxed and to be able to socially engage at the same time, an optimal state. This part of our nervous system ‘switches on’ when we feel safe.
We’re all wired differently depending on our life experiences, and what might be right for one person might not be for another. But in general, here are some of the ways your massage experience might work better for your nervous system and help you towards a deeper relaxation state:
- A warm and welcoming massage setting.
- A feeling of confidence that your massage therapist has ‘got’ you and works with an understanding of you as a unique individual. They’re not just delivering a generic massage; they’re working with you to give you YOUR massage.
- A feeling that if you want to talk, that’s okay, and if you simply want to ‘switch off’ and enjoy the quiet, then that’s okay too.
- The feeling that it’s okay to tell your massage therapist when the pressure feels too light or too deep.
- Feeling that it’s okay to ask your massage therapist to move the pressure by a couple of centimetres to find the spot that’s really bugging you by your left shoulder blade. etc.
Independence and Quality of Life
Senior Years
As we age, maintaining strength becomes even more critical for functional independence. Strength training for seniors is one of the most effective ways to retain muscle mass, balance, and mobility, which significantly impacts the quality of life.
Improved balance and fall prevention:
Falls are one of the leading causes of injury among older adults, but strength training, especially exercises targeting the legs and core, can improve balance and coordination, reducing the risk of falls.
Maintaining independence:
Stronger muscles help with daily tasks, like climbing stairs, carrying groceries, or getting out of a chair, ensuring that seniors can live independently for longer.
Cognitive health:
Strength training not only helps keep the body strong but also enhances brain health. Studies show that resistance exercises can improve memory, attention, and overall cognitive function in older adults.
Joint health and reduced arthritis pain:
While arthritis can make movement painful, strength training strengthens the muscles around joints, reducing strain and alleviating pain, allowing seniors to remain active.
Summary
Achieving deep relaxation is not just a luxury; it's a crucial component of maintaining optimal health and well-being. Through techniques like regular massage therapy at Physiotherapy3 Clinic, you can effectively balance your nervous system, reduce stress, improve immune function, enhance sleep quality, alleviate muscular tension, and enjoy numerous mental health benefits. Remember, it's not only about the massage strokes but also about creating the right conditions for relaxation. Our warm and welcoming environment coupled with personalised care ensures that you feel safe and supported throughout your massage experience. So why not treat yourself to a relaxation massage today? Your body and mind will thank you for it.
So, how can you get started with Strength Training?
Well, regardless of your age, strength training can be adapted to your abilities and goals. At Physiotherapy3, we have the physiotherapists, personal trainers and facilities to ensure a safe and enjoyable training session. Here are a few tips to help you start your weight training journey:
1. Consult a professional:
Especially if you’re new to exercise or have specific health concerns, consult a fitness professional or physiotherapist to design a program suited to your needs.
2. Start small:
Focus on bodyweight exercises like squats, lunges, and push-ups before adding resistance like dumbbells or resistance bands.
3. Consistency is key:
Aim for at least two strength training sessions per week, gradually increasing intensity and variety as you progress.
4. Prioritize form:
Proper technique is crucial to avoid injury. If you’re unsure, seek guidance from a trainer or use instructional videos to master the basics.
