CW Vol 2 Ed. 16 - Unknot Stress, Unlock Strength: Your Massage Guide!
Feeling the strain of a long day on the construction site or at your desk? Massage therapy might be the key to help you recharge, recover, and tackle your next challenge with renewed energy. The information shared below is from a recent Barbell Therapy & Performance Podcast episode, where strength coach Jess Ferrer, a Licensed Massage Therapist (LMT) discusses massage therapy with host Dr. Brett Scott, link to podcast is below!
Why Massage Can Work for Us
Massage therapy can be a game-changer for construction crews hauling heavy loads and office staff hustling at desks. It may help tackle the physical and mental demands of your day, potentially keeping you strong and focused. Here’s how:
Relieves Pain: May soothe sore muscles from labor or screen strain.
Reduces Stress: Can calm the mind during high-pressure moments.
Boosts Energy: May improve blood flow to help fight fatigue.
Speeds Recovery: Can help muscles repair faster for the next challenge.
Lifts Mood: May promote positivity and focus.
What Type of Massage?
Deep Tissue: Relieves chronic soreness in shoulders, back, and legs from lifting, climbing, or repetitive tasks, potentially easing tightness by targeting tight muscles from heavy work or sitting.
Sports: Boosts flexibility and helps prevent injuries by stretching tight muscles, potentially keeping you agile and preventing injury.
Swedish: Eases overall tension, potentially helping you unwind from physical and mental fatigue.
Lymphatic: By stimulating lymphatic flow, this massage can help reduce toxin buildup, potentially easing fatigue, brain fog, and inflammation caused by long hours of sitting, which could be particularly helpful if you’re dealing with conditions like Lyme disease, fibromyalgia or autoimmune disorders. Refer to the February 19th Constructing Wellness edition with Perry Nickelston, DC, for more information on lymphatic massage and steps you can take to do it at home!
What You Can Expect
A Licensed Massage Therapist (LMT) will conduct a thorough assessment, which begins the moment you walk through the door, to tailor treatment to your needs. Here’s what an LMT assesses:
Posture Analysis: will check alignment to spot tension from lifting (crew) or sitting (office).
Range of Motion Testing: will evaluate joint mobility to address stiffness or injury risks.
Pain Point Identification: will pinpoint sore areas, like back pain from labor or neck strain from desks.
Lifestyle Review: will discuss daily tasks (e.g., hauling materials or typing) to customize care.
Communication is Key: as Jess Ferrer highlights in The Barbell Therapy & Performance Podcast, communication can be key to getting the most out of your massage experience. Openly sharing your needs and goals with your therapist will help ensure your session is tailored to support your recovery and wellness.
Make It Happen
Find a Pro: Look for certified LMTs via the American Massage Therapy Association (AMTA) https://www.amtamassage.org/find-massage-therapist/ or local spas. In May we are launching a new service as part of our Constructing Wellness program that will help you find health focused providers, and LMTs are included!
Work Perks: If you are enrolled in either of our HSA eligible plans, or if you are enrolled in an HSA eligible plan elsewhere, Health Savings Account (HSA) funds can be used for massages provided by LMTs, resulting in a tax-free massage!
DIY at Home: Try a foam roller or online self-massage tutorials.
Treat Yourself: Book a session to celebrate a milestone in your life, a job well done, or just because!
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here!
4/16/2025
CW Vol 2 Ed. 15 - Pinpointing Wellness: Meet Acupuncture
In this issue, we’re diving into acupuncture, a standout from Traditional Chinese Medicine (TCM), paired with herbs and Chinese medicine. Dr. Andrew Weil, a big name in integrative health, calls acupuncture a go-to for tackling pain and stress—something we all deal with, whether it’s from hauling steel or staring at spreadsheets. These practices could be your boost to feeling great, on the job and off. Here’s how they might fit into your world.
Acupuncture, Herbs, and Chinese Medicine: Your Wellness Edge
Out on the site, it’s hauling steel and scaling heights. In the office, it’s long hours at the desk and juggling deadlines. Both take stamina—and your downtime should feel just as strong, whether you’re hiking, hanging with family, or unwinding without aches. TCM’s focus on energy flow and whole-body balance, through acupuncture, herbs, and more, can keep you running smooth.
What’s the Acupuncture Experience?
Your first visit kicks off with a thorough health check-in. Expect some unexpected questions—tongue checks, pulse reads, or details on diet and habits. In TCM, it’s all about mapping your energy to find what’s off. Then, thin needles go into specific spots. You might feel a quick sting (or not much at all), with some points giving a brief ache as they work—sometimes with a tweak, heat, or a bit of electricity.
The needles stay shallow (no deep risks), in for 5–20 minutes, up to an hour max, then out. After, they’ll reassess, offer home care tips, and might suggest herbs like ginseng or corydalis to keep it going. Quick issues might clear in 2–4 sessions; bigger challenges could take 12+ over 8–10 weeks. Monthly check-ins can lock in low stress and high energy.
Why It Could Work for All of Us
Pain Relief: Sore from lifting rebar or stiff from hours at the desk? Acupuncture may ease pain by boosting endorphins and improving flow, notes Dr. Andrew Weil. Pair it with TCM herbs like turmeric, and you might feel better for work and downtime—think smoother evenings or easier weekends.
Quicker Recovery: Tweaked a muscle onsite or worn out from desk time? Acupuncture could help speed healing with better circulation, while herbs like astragalus might support a recharge—potentially getting you back to tasks and breaks faster.
Less Stress: Site pressure or office deadlines hitting hard? Acupuncture might calm your nerves, and herbs like jujube could lighten the mental load—helping you stay focused at work and balanced at home.
More Energy: Tired from building or planning? Acupuncture aims to balance your “qi,” and herbs like goji berries might give you a lift—possibly keeping you going through the day and into your off-hours.
Beyond Needles: TCM’s Bigger Picture
TCM isn’t just about acupuncture—it’s a whole system for staying well. Dr. Andrew Weil highlights how it sees the body as a network of energy channels, or meridians, that tie everything together. Blockages in these channels can throw you off—think tension headaches from staring at screens or fatigue from lugging tools. Acupuncture clears those jams, but TCM also leans on diet tweaks (like cutting damp foods such as dairy if you’re sluggish) and lifestyle habits (think steady sleep to match your body’s rhythms). Herbs play a starring role too—think licorice root to soothe digestion after a long shift or dang gui to support circulation if you’re feeling run-down. It’s about finding what’s out of whack and tuning it up, not just masking symptoms.
Construction and coordination keep us moving forward, and TCM could keep you moving—tougher, clearer, better.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
View this Newsletter and links to resources here!
4/9/2025
CW Vol 2. Ed. 8 - Flush Out Toxins, Improve Your Health: The Big 6™ Lymph Reset!
What is The Big 6™ Lymph Reset?
Dr. Perry Nickelston, a renowned Chiropractic Physician, has introduced a simple yet effective routine called the "Big 6™ Lymph Reset." This method targets key areas to enhance lymphatic flow, helping reduce inflammation, boost immunity, and promote healing. Read on to see how you can make this lymph exercise a part of your daily life.
Before doing the Big 6™, make sure you are well hydrated and are not constipated. Do not perform the Big 6™ if you are pregnant, have heart or circulation disorders, acute infections, or diagnosed with cancer.
The Big 6™ - Always Done In Order!
Collarbone Massage: Start by gently massaging the area above and below your collarbone. This helps initiate lymphatic flow from the top down.
Neck and Jaw: Move to the top of your neck, just behind your jaw angle. A gentle rub here can kick-start the lymphatic drainage from your head.
Shoulder and Armpit: Circle your shoulders and then your armpits. This area has a high concentration of lymph nodes.
Abdomen: A gentle massage around your belly can encourage lymphatic movement from your digestive system.
Groin Area: Focus on the crease of your groin. This spot is crucial for leg lymphatic drainage.
Behind the Knees: Finish by massaging behind your knees, enhancing the flow from your lower limbs back to your torso.
What Can The Big 6™ Do?
Detoxify: Helps remove toxins from your body, which could lead to clearer skin, less fatigue, and better overall health.
Reduce Inflammation: Improves circulation, which can alleviate chronic pain and speed up recovery from injuries.
Boost Immunity: A well-functioning lymphatic system supports your immune system, potentially reducing illness.
How Often Can You Do The Big 6™?
Once a day is recommended, monitoring how you feel. You may experience a detoxification reaction the first few times you do The Big 6™ and that’s normal. If you get a detoxification reaction do not repeat The Big 6™ again until you feel a bit better.
When you are able to do The Big 6™ on a daily basis without a detox symptoms, you may add more sessions of The Big 6™.
What are common signs of a detoxification reaction?
Headaches
Tiredness/fatigue
Brain fog
Soreness
Skin reactions
Temporary increase in your symptoms
Slight fever
These are all normal immune system reactions of your body eliminating the toxins/waste that have been trapped in the lymph and blood.
Remember, no medical advice here, just tips for a healthier lifestyle! Consult with healthcare professionals before starting any new health regimen.
Click here to see the Newsletter and to link to Dr. Perry Nickelston’s walk through of the Big 6™.
2/19/2025