Make it Yourself Monday- Hot/Cold Comfort Pillow

Instead of using an electric heating pad or a hot water bottle to help you with aches and pains, you should try one of these (microwaveable) comfort pillows! Need an ice pack instead? No problem, you can freeze this pillow and use it instead of an ice pack! These are often marketed as; bed buddies, therapy pillows, stress busters, magic bags, corn cozies, hot/cold rice bags, or comfort bags. But, no matter what they are called, they are basically the same thing. They come in various sizes and shapes, but all are some type of bag that holds a material that can be heated or cooled. The bag and stuffing material is pliable and will mold around body parts, to provide the heat or cooling necessary for pain relief and comfort. The only real difference between what you can find in the store and what you can make is MONEY! In stead of paying out $10-$40, you can spend fifteen minutes and less than $2.00 and make yourself one! Better yet, make several and solve your Christmas shopping dilemma!


This is a "sew simple" project, so no worries if you are not an accomplished  seamstress. There really is no need to even follow a pattern, just cut two pieces of material in the size and shape that you want your bag to be, making sure that you leave a half inch seam allowance.  That's it!  If you have a specific use in mind already, you should think about a shape that will work best for that particular body part. My Mom has neck and head pain stemming from an automobile accident, so she has a long, narrow pillow that easily wraps around from shoulder to shoulder, while I have a wider, shorter one for back pain.


There are a few things that you do need to keep in mind as you gather your materials. First and foremost is safety. You will need to use cotton material only. You do not want to risk fire. You can use plain, prints, flannels, or even denims. In fact, you can use (old or new) washcloths or towels. Not only do they work well, but then you don't need to worry about purchasing or cutting material. Even old socks work well. As long as you use a cotton material for the inner bag, you can let your imagination run wild. Think fluffy, think soft and go for it!    


Once you determine the size and shape you want, cut it appropriately and then sew the wrong sides together, leaving a few inches on one side open for filling. Remember to leave about a half inch seam allowance.  Turn it right side out and fill it from 1/2 to 3/4 full [of your chosen filling material]. You will need to experiment to decide the right amount for you. Just remember that you want it empty enough to allow the bag to mold itself around your body. Once it is full, finish sewing it closed by hand, double stitching for added security. This could be the end of your project, but I find it a lot nicer if you go on to make a removable case for this bag, a pillow case of sorts. By providing a pillowcase you make it easier to handle cleaning, and you can use whatever material you like, without worrying about its type. As long as you only heat the inside bag, you can use whatever you want for the case. You can leave the end open if you'd like, or you can use a velcro strip to close the ends, or if you are a seamstress, you can even put in a small zipper. 


Now, you may be wondering just what "filler material" will work best for the inside of your bag(s). There is no one perfect filler, rather there are several choices for you to experiment with, and to decide what suits you, what feels best to you. Most people go with either (long grain) rice or (feed) corn, but you can also use;  wheat, buckwheat hulls, barley, oatmeal, and various beans. 


Before you use the bag or give it away to be used, you will need to heat the bag three times, for three minutes each time.  You will need to allow the bag to completely cool between heat cycles, so that any bugs, eggs, and/or spores that may be hiding in your seed are killed off. This process also serves to remove any initial excess moisture. Once completed, your bags will be ready to use or give away. 


While you now have the very basics, there are some more safety guidelines, a few tips and tricks, and even some health considerations that will help you make the most of this therapeutic product. So come back tomorrow and check out the Teaching Tuesday post, "More About Making Comfort Pillows"! 


A few things to be included in tomorrow's post; 
-What not to use for filling
- Heating directions 
-Did someone yell FIRE?
-What else can be put into the bag?
-How to mask the odor of some of the fillers
-Figuring the cost per bag
-Tips and Tricks; Things to Watch out for

A Little Mind, Body and Soul

Taking a holistic approach to your health care means to create a balance in your personal life, family relationships, community activities, and work environment. Finding "wholeness" through acknowledging, honoring, and healing all your individual parts; Mind, Body, Emotion, and Spirit, is the ultimate goal. To take the first step, we need to become knowledgable about the various methods used to gain this balance. We must understand the basics before we can decide what we are willing to try, and what may work best for our needs. To that end, I have been researching and listing some of the many types of treatments available today. For the more physical and massage type of treatments, please see the following post; http://uniquegardenessences.blogspot.com/2009/02/whats-that-touch.html

Today's posted treatments may have physical components, but they [also] strongly impact the mind and/or the spirit. Since holistic seeks balance of the mind, body and spirit, most treatments are multifaceted. No matter what treatment you are looking at though, I strongly encourage you to be knowledgeable about the method and to be bold and adventuresome. Don't be afraid to try something new! You never know when the new thing will become your favorite thing!

Aromatherapy is the at of using aromatic essences [essential oils] derived from flowers, leaves, roots, shrubs, woods and fruits for healing. The aromas of essential oils are beneficial for many ailments, and the oils themselves are used for various treatments, including total body massage, inhalation therapy and even baths. Interestingly, during the time of the plague [in Europe], people who worked closely with essential oils (pharmacists or priests for example) seemed to be spared from contracting the disease. Since that time, essential oils have been recognized to alleviate, and used to treat, a wide variety of ailments. The term "aromatherapy" was first coined by the French in the 1930's.

Ayurveda is an ancient Indian system of traditional folk medicine that combines nutrition, essential oils, massage, and meditation to restore the body to its perfect balance.

Each Bach Flower essence used today was intuitively derived by Edward Bach, a homeopathic physician in the early 20th century, who felt that certain flowers had energetic and associated virtues. These remedies are made with very small amounts of flower material which are mixed in a 50:50 solution of water and brandy, and used to alter mental conditions. These remedies can be added to food or water, used in a topical application or made into a mist. There are 38 Bach Flower remedies, each corresponding to specific emotional states. If more than one remedy is needed, you can combine up to four of them.

Balneotherapy refers to water-based treatments such as those using thermal hot springs, mineral water or seaweed which helps digestion and relieves gastric discomfort.

Chi Kung is a Chinese exercise focusing on breathing and body movements to reharg and energize the body.

Guided Imagery uses visualiztion to stimulate the body's immune system.

Hakomi Method is a body based psychotherapy which uses a special state of consciousness to help probe non-verbal levels. Body-mind awareness and touch are used to explore the body as a deep source of information.

Hellerwork is a system of deep-tissue body work, stress reduction and movement re-education, developed by Joseph Heller.

Hypnotherapy engenders a state of physical and mental relaxation ,which is then applied to psychological issues.

Kneipp System is a system of treatments that combine hydrotherapy with herbal preperations and a diet of natural foods, which was named after Father Sebastian Kneipp.

Neuromuscular therapy is a technique that works on the combination of relief from soft tissue pain and dysfunction. The focus of the work is to find the origin of pain and to address it. Neuromuscular therapy is intended to renew structual homeeostasis by restoring normal physiological functioning among muscles , nerves and the musculosceletal system. It is very effective in breaking chronic pain cycles.

Panchakarma is a system, or way of life that focuses on meditation, diet, cleansing, and purifying treatments to achieve internal balance, as well as balance with one's surroundings.

Pilates Method was developed in the 1920's by the German, Dr. Joseph Pilates. It is a body conditioning system that focuses on improving flexibility and body strength, without incresing bulk.

Stress management is a program of meditation and deep relaxation that is intended to reduce the effects of stress on the body systems.

T'ai Chi Ch'uan is an ancient Chinese martial art form of styalized, meditative exercise. It is characterized by slow, methodical, circular and stretching movements and positions of bodily balance.

Yoga is a disciplin of stretching and toning the body through movements, breathing exercises, postures, relaxation techniques, and diet. It is practiced to achieve control of the body and the mind.

Zero Balancing was created by Dr. Fritz Smith (an Md.). It focuses on guiding the body to find its own equilibrium by balancing the body energy and body structure.

What's That Touch?

Does the winter gray and cold have you down? Why not set some time aside and treat yourself to a home spa treatment? Look in the back posts and you will find detailed instructions for the ultimate home therapy day, including which essential oils to use for what! There are many treatments and forms of therapies, and some overlap into more than one category. I am going to try and break these into managable segments, but you will need to bear with me as I create my own categories and try to decide which is most appropriate for each therapy. As I mentioned, some will probably fit into more than one, but for now, I am going to begin with ones that require body manipulation/touch of some kind, meaning mainly massage types. No matter how they are divided, you need to understand the basics before you can decide what you want to try, and what may work for your needs. I strongly encourage you to be bold and adventuresome, to try something new. You never know when that new thing may become your next favorite thing!

Massage/Body Manipulation

• Acupressure is an ancient Chinese technique that is based upon the theory that there are pressure points (called meridians) on the body and these points correspond to organs in the body. When pressure is applied to these points the energy pathways are stimulated and the corresponding organ and the connecting muscles are encouraged to relax.
• Acupuncture is an ancient Asian technique that also targets the energy meridians, but this one utilizes ultra fine needles. It is used to relieve arthritic, urological and muscular tensions.
• Electro-Acupuncture utilizes low voltage electrical current instead of the fine needles, but operates under the same principles.
• The Alexander Technique is a bodywork system that is meant to improve posture and correct bad (physical) habits that cause stress on the body. It was named after its creator, F.M. Alexander, an Australian, in the 1890's.
• Cranial Massage is the soothing manipulation of the pressure points of the spine, head, neck, and shoulders. It is meant to improve the floe of the cerebral spinal fluid through the nervous system, thereby relieving teeth grinding, headaches and back problems.
• Effleurage is a massage term that is used to describe a long stroking motion that is intended to calm the nervous system.
• Electrotherapy Treatments utilize short waves, ultrasound, infrared rays and various other forms of electricity for its results.
• In Energy Balancing, a powerful current of healing energy comes through the therapist's hands to heal areas of illness and injury. This technique is said to clear and charg the seven major chakras and auric the body.
• Esalen Massage is a more modern variation of the Swedish massage. Its focus is on creating deep states of relaxation, beneficial states of consciousness and a general well-being. Developed by the Esalen Institute of Big Sur, California, unlike the Swedish massge, this massage is not focused on the relieving of muscle tension or increased circulation, it is more rhythmic and hypnotic and focuses on the mind/body as a whole. The Swedish massage, by contrast, is more brisk and focuses on the body.
• Fango Therapy combines hot parafin wax and natural volcanic ash which is then used to cover the whole body or just some parts. Fango is the Italian word for mud and it is used to increase muscle and joint mobility, promote relaxation, and allieviate aches and pains due to illness or injury.
• The Feldenkrais Method, a movement therapy, utilizes gental muscle manipulation to help program them to work more effeciantly. Subtle changes are introduced to the client through touch in an effort to break up old patterning. This system was developed by a Russian born Israeli educator, Mosche Feldenkrais.
• Foot/Hand Reflexology is a technique which divides the body into ten zones which correspond with a specific reflex area on the foot or hand. When you apply pressure to a particular massage point on the foot or hand it helps circulation, promotes relaxation, and releives pain in one of these ten body zones.
• Gommage is a cleansing and rehydrating treatment that utilizes creams which are applied to the body in long, massage type movements.
• Developed by Joseph Heller, Hellerwork is a system of deep-tissue body work to reduce stress and offer movement re-education.
• Hydrotherapy is one of the oldest methods known to man. It refers to all water treatments such as underwater massages, hot and cold showers, mineral baths and jet sprays, for example. These help in the healing process of almost any ailment as they provide both stimulation and relaxation at the same time.
• Jin Shin Jyutsu is a gentle Japanese massage. This technique is based upon synchronizing the pulses in two body parts (called meridians), which then releases the body's natural pain relievers and rejuvinates the immune system.
• Lomi-Lomi is a Hawaiian massage that utilizes a rythmical rocking method.
• Lymph Drainage utilizes a gentle and pulsating massage or pressure to specific areas of the body which are located around the lynph nodes and toward the heart. It is used extensively for the head, neck, and shoulders during facials, and is meant to increase the lymphatic flow, which in turn increases the body's internal cleasing, aka toxin drainage.
• Massage is muscle manipulation and includes many types, such as acupressure, reflexology, polarity, effleurage, stroking, kneading, friction, rocking and others. Massage is used to stimulate circulation, reduce stress, increase suppleness and relaxation.
• Myofacial Release restores proper function and bio-mechanics to the body's facial system through soft tissue manipulation.
• Pfrimmer Therapy, developed by Therese Pfrimmer, is a technique that is designed to stimulate circulation and regenerate lymphatic flow in order to detoxify and oxyginate stagnant tissues by manipulating deep tissues.
• Founded by osteopath Dr. Randolf Stone, Polarity therapy is a massage technique that combines deep pressure massage with gentle stretching and rocking which is used to achieve correct body alignment
• Reflexology is a system of massage specifically for the feet and hands . It promotes healing, improves circulation, and relieves stress in other parts of the body.
• Reiki, while not a massage, involves touch so I will include it here. In Reiki, the therapist places their hands on (or just above) 12 areas of the body. The hands gently rest on (or over) each area for 3-5 minutes without any manipulation at all. It is an erergetic approach to healing and is meant to induce a deep relaxation by creating a nurturing and calming effect.
• Rocking is a massage technique where where the hands gently rock or shake the body back and forth.
• Created by Ida Rolf, the Rolling technique is an intensive, oft times painful, massage that is used to realign the skeletal structure, improve the energy flow and relieve stress caused by emotional trauma.
• The Russian massage technique requires percise angels for the muscles and joints deep-tissue massage. It stretches the muscles out.
• Shiatsu is a Japanese massage technique where gentle pressure is applied to the meridian points of the nervous system's energy paths. It balances and revitalizes the immune and the endocrine systems of the body and stabilizes its energy flow.
• Sports massage is a deep tissue massage used for treating specific muscle groups. It is often utilized around the joints.
• Structural Integration utilizes the manipulation of deep and superficial connection tissue in addition to movement education. It is a system that relieves the patterns of stress and impaired body functioning due to poor posture, acute or chronic conditions (such as low back pain, neck or shoulder injury).
• Swedish massage is a European technique that has been around since the late 18th century. It combines many massage techniques, including, stroking, kneading, manipulation, and tapping of the muscle tissue. This massage is meant to increase the flow of the venous blood from the extremeties, thereby shortening the recovery time from muscular strain by flushing the tissues of lactic and uric acid, and other metobolic waste. It increases circulation without increasing the workload of the heart, relaxes muscles, and improves overall circulation.
• Tapotment is a massage that involves a light, steady tapping that causes a slight vibration of the muscles.
• Vodder Massage was developed in 1950 by Emile Vodder, a Danish born man. It involves manual drainage of lymph.
• Watsu is an underwater Shiatsu massage.
• Zen Shiatsu is a Japanese art that utilizes acupressure (finger pressure) to unblock and release energy channels, producing a generilzed well-being.

THE ESSENTIALS OF USING ESSENTIAL OILS

Essential oils are the natural substances extracted from herbs, grasses, flowers, shrubs, trees, resins and spices. Obtained in various manners, these oils can sooth, rejuvenate, relax, energize, heal, and provide pain relief. ?These oils can affect the body on psychological, physical and emotional levels, and using the oils in this way is traditionally referred to as aromatherapy.

Essential oils can be absorbed through the skin, sometimes reaching the bloodstream, or inhaled through the nose, affecting the brain through the olfactory system. Essential oils should never be applied directly to the skin, but should always be diluted in a carrier oil. Which carrier oil you use will be largely dependent upon your personal needs and tastes. Some are better for dry skin, some for oily skin, and some have a longer shelf life than others. See my previous posts for details on which oils to use for which types of skin type. Just remember that experimentation is half the fun!

Once the essential oils are diluted you can use them for local applications on body parts or for full body massages. Pure essential oils can also be added to bathes for a soothing experience or in a compress to alleviate chronic or acute pain. [Chronic pain is a backache or arthritis, and acute is like a sprained ankle or headache. ] You can mix them in water and alcohol for a refreshing room spray, or vaporize them in burners to eliminate unpleasant odors or to create an atmosphere where you can unhale the benefits of a particular oil.

For inhalation, placing 5 drops of essential oil on a tissue and sniffing for five minutes is a fast and easy way to give yourself an inhalation treatment. You can put a few drops on your pillow before retiring at night, or you can also add 6 to 8 drops of essential oil to a bowl of almost boiling water, then lean toward the bowl, place a towel over your head and the bowl, and inhale for five minutes. The steam treatment is especially great for facials and for colds and sinus ailments. For some great recipes see http://uniquegardenessences.blogspot.com/2008/06/step-two-to-facial-care-is-steam.html

For massage add 15 drops of essential oil to any carrier oil, or mixture of carrier oils that you desire. Be sure to read the tips for massaging and see the recipes in this post;
http://uniquegardenessences.blogspot.com/2008/09/reach-out-and-touch-someone-or-touch.html

For bathing add 5 to 10 drops to warm bath water and soak for about 20 minutes. To prevent that oil ring around the tub, you can mix the essential oil in a cap full of pure liquid Castile soap or baby shampoo. You can also add 10 to 15 drops to an ounce of coconut oil and pour that into your bath.

Compresses; For chronic pain such as aching joints, tired or sore muscles, backaches, earaches, etc., prepare a hot compress by diluting 4 to 6 drops of essential oil in a large bowl of almost boiling water. Dip a cotton sheet strip (about 4 inches wide) into the liquid and wrap it around, or apply it to the affected area. Repeat when the compress has cooled off.

For acute pain such as headaches or sprains etc., prepare a cold compress by diluting 4 to 6 drops of essential oil in a large bowl of ice water. Dip a cotton sheet strip (about 4 inches wide) into the liquid and wrap around, or apply to, the affected area

Vaporization; Add a few drops of essential oil to a light bulb ring, fragrance burner or diffuser.

Dilution Rate; To be safe and effective, most aromatherapy formulas are blended at a 2 1/2% concentration rate. Although the number of drops will vary slightly with the density of the oil and the diameter of the dropper opening, you can use the following measurements as a pretty accurate base for measurements.

• 2-3 drops of essential oil per teaspoon carrier oil
• 7-8 drops of essential oil per tablespoon of carrier oil
• 15 drops of essential oil per ounce of carrier oil
• 500 drops of essential oil per liter of carrier oil

Safety Tips;

• When using essential oils it is very important to learn the safety aspects of the individual oils. Some are photo-toxic, while others are unsafe for use during pregnancy or with other medical conditions.
  
• Reputable dealers will list the safety considerations of the oils that they sell, so be sure to read all of the information.
  
• Never take essential oils internally without being under the care and supervision of a specialist. Even oils that are food safe require specialized instruction to properly administer.
• Essential oils should be stored in amber bottles, in a cool location, away from direct sunlight. Never store an essential oil in a plastic bottle.
• The color of some essential oils may change with time. This does not alter the potency of the oil.
• Keep essential oils away from the eyes.
• Essential oils are not recommended for babies or small children, and should be kept out of their reach.
• Never apply essential oils directly to the skin, always dilute them first. *There are a few EO's that are safe to be used "neat" on the skin, but unless you know for certain what you are doing, it is safer to assume yours needs diluting! 
• If you store essential oils in the refrigerator make sure to place it in an air-tight container so that the aroma does not permeate the food.
• Some oils may solidify in cold temperatures due to a high wax content. If this occurs, simply place the bottle in a bowl of hot water to liquefy it before using.
• Most essential oils have a shelf life of two years, with the exception of pine and citrus oils, which loose some of their potency after 6 months.

REACH OUT AND TOUCH SOMEONE OR TOUCH YOURSELF

The art of massage therapy can be painted by any, not just the master artists! With a few simple tips you can treat your self, your partner, or be treated by your partner, to a fantastic and therapeutic massage.

**MASSAGE TIPS**

• If you do not have a massage table don't worry! Just cover your firm mattress with a towl or bath sheet.
• Put on some relaxing music, light the aromatherapy candles, dim the lights
• Make sure that the room is warm and the phone is unplugged. If you have children, make sure that they are cared for and that they won't disturb you. In other words, lock your door! lol
• Use natural oils or cremes, as they are nourishing to your skin and create an easy glide on the skin to help with the actual massage.
• Cold pressed oils maintain their natural vitamin content. These nutritive values will lubricate your skin and also will be absorb into the skin when you are finished with the massage, moisturizing it.
• Aromatherapy assists by providing therapeutic benefits, especially when combined with essential oils that are noted for evoking relaxation responses. The fragrance you use should bring to mind pleasant memories. This, then stimulates positive and healing emory patterns.
• The main reason for a massage is to activate the nerve endings in the body and stimulate the bloods circulation through the stroking of the skin, albeit gently or a bit more roughly.
• When you use the right essential oils in massage therapy, you can relieve anxiety and stress, increase lymph production in the system, improve blood flow, detoxify the system, ease pain and soothe sore muscles.
• You can custom blend essential oils to meet your needs, or just ask your herbalist to make you a blend.
• The power of caring human touch is a healing catalyst, both to help release tension and lactic acid build up in mucles. Touch is a comforting, caring signal to the mind and the body.
• A massage that is too painful will not yield effective results. There are many different types of massage techniques. Kneading, deep friction, rocking, compression, skin rolling, fingertip brushing, and percussion to name a few. Whichever you use will depend upon what feels best to you and what works best on you. Your preferences may change with your moods and that is okay too!
• Do not get a massage immediately after exercising. The body continues the process of eliminating toxins through perspiration for a time after you exercise and this will interfere with the absorption of the oil by the skin.
• Remain warm and relaxed after your massage for at least 20 minutes.
• Since warmth is so important in keeping muscles relaxed, you may need to add a space heater to the room when getting a massage. At the very least, keep a few extra blankets nearby for after the massage.
• Pour the massage oil into the palm of your hands first, then onto the skin to warm the oil.
• Replenish body fluids and help to cleanse the body and remove toxins from it after the massage by by drinking 8 ounces of water or herbal tea.

In future posts I will cover more about essential oils and their therapeutic properties, but for this post, I am detailing some recipes for general health and well being. For the most part, you can change the essential oil in the recipes to fit your mood and needs. In this first recipe, the clary sage helps to alleviate fatigue, irritability and depression. The lavender is known for stress reduction, alleviating headaches, and stimulating the circulatory system, not to mention that it is very arromatic. Alone, or mixed with other oils, lavender is also known for inducing relaxation and promoting rest, but mixed with the clary sage, this blend is ideal for cleaning the body systems and ridding it of toxins and impurities. It promotes total physical and spiritual relaxation.

**RECIPES**

**LAVENDER SAGE MASSAGE OIL**

Grapeseed oil is a great oil to use for a massage blend because it is high in polyunsaturates. It is very light and very easily absorbed by the skin. Mix 1/2 cup grapeseed oil with 4 drops of lavender essential oil and 4 drops of clary sage essential oil. Blend them well, then massage into the skin. Try using the pit of the avocado that you used in other recipes as a massage tool. It is a great, natural massager! Remember to rest for 20 minutes after your massage. **VETIVER MASSAGE OIL** Jojoba oil is actually more like a wax than an oil. It is very rich in natural vitamin E and is very similar to natural human oil secretions, sebum. It is very easily absorbed by the skin and is suitable for all skin types, making it one of the most popular carrier oils. Jojoba oil blends well with most essential oils, and has the added benefit of having a longer shelf life than most carrier oils (2-3 years). Vetiver essential oil has a rich, woodsy scent and is known for calming and grounding properties. This recipe is good to use for full body aromatherapy massages or for local applications to sooth tired and sore muscles. Mix 1/2 cup of jojoba oil with 40 drops of vetiver essential oil. Mix the oils well and stor in an amber glass bottle. **MOISTURIZING MASSAGE OIL** You can add whatever essentyial oil blend to this recipe that you need. Here, the oil blend iteslf is the main focus. This recipe is for normal to very dry skin and will leave you with mositurized, amazing feeling skin! 1/2 cup sweet almond oil 1/4 cup coconut oil 4 Tbs. avocado oil 3-5 drops of essential oil(s) Store for 3-6 months in an aber bottle. Make sure to keep out of direct light and away from extreme heat.

**THE ART OF SELF MASSAGE**

Begin by taking some time to quiet yourself and prepare mentally. Once practiced this may only take three to five minutes of quiet time in a softly lit room, but in the beginning you may need longer. Start by focusing on the center of your diaphragm and quieting yourself by concentrating on your breathing. Deep breathing will help you to relax and focus yourself, drwing your attention to the task at hand. Take a few deep, slow, cleansing breaths. Relax and focus on your breathing. Clear your mind of any other thoughts. Breath in through your nose and out through your mouth, slowly and steadily. Do not let yourself think of anything besides your breathing. Push all other thoughts away. Take as long as you need. Once you are relaxed, it is time to begin your massage. Begin at your feet. Pour some massage oil in the palm of your hands, then take both of hands and massage the bottom of your feet by applying pressure in a circular motion from the center of the foot outward. Then massage upward on each foot, from the ankle to the toes, using the thumbs to press firmly. Massage each toe, then massage the tops of the feet, moving up your legs to the calves, then the upper legs. Continue to apply oil as you go, and as needed. Use a kneading technique on sore muscles. After the upper leg move on to the shoulders and your neck. Start on one side, using your fingertips. Work down yoru arms and then massage your hands and fingers. Be sure to do each finger, just as you did the toes. Once you have finished, stay warm and relax for an additional 20 minutes. Remember to drink your replenishing fluids noted in the tip section above.

Soaking in Everything You Should Know About Soaking in a Bath

Did you know that the best time to take a bath was on an empty stomach? If you experience light-headedness when bathing in hot water, adding salt to your bathwater will alleviate your discomfort. You should drink plenty of water or herbal tea after a bath to replenish body fluids. Always apply moisturizer after bathing, while the skin is still moist and warm. This will allow the lotion to penetrate the outer layer of the skin Morning baths are primarily for relieving physical fatigue, stimulating the body, and eliminating toxins. They should be tonics and the ideal temperature [for a morning bath] is around 96.8 F/36 degrees C. Baths intended to sooth muscles or joints after intense physical exertion or after an extremely stressful afternoon should be between 104 and 107 degrees F (40-42 degrees C). Evening baths are meant to be relaxing, stress releasing, and in preparation for sleep. These baths should be between 98.6 and 102 degrees F (37-39 degrees C). _Aromatic Herbal Baths_________________ The ceremony of bathing in herbs has become a daily rite in many cultures, as they mark a return to the source for the body and the spirit. Depending upon the blend, herbal baths can be detoxifying and aromatic, and also intensely relaxing physically and spiritually. The particular herb, or combination of herbs, is dependent upon what effects are being sought. Do you want to soothe the skin, promote sleep, stimulate circulation, relieve muscle aches and pains, or simply enjoy an aromatic experience? Whatever the effect you are striving for, the concept remains same: you'll be drinking in the aroma while soaking in a giant cup of herbal tea! To brew an herbal bath you can; -Toss several herbal tea bags (yes, the kind you drink) directly into bath water. This is the easiest method. -Fill a piece of cheesecloth or muslin cloth with herbs, then tie shut. You can toss the bag into the tub or you can hang from the facet, so that the water runs through it as it fills the tub. This is the better method for a therapeutic experience, and is the method that I will be giving recipes for in my next post. All information for this section was gleened from the following reference books; The Wellness Center's Spa at Home, by Kalia Doner Readers Digest Bathing for Health, Beauty and Relaxation by Eva Gizowska The Natural Bath and Beauty Book by Casey Kelar