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In 2016, Bailey started out as a clinical massage therapist. Although she is trained in a wide variety of massage modalities, Bailey was frustrated that her clients were not experiencing lasting results with massage and stretching alone. She began looking for more resources. In a “Couch to CrossFit” class, Bailey realized that her own hypermobility and lack of stability made many movements difficult. She couldn’t increase the weight on the barbell until she stabilized her joints. As she began developing the necessary stability, she noticed lifting weight became easier.

Then she started regularly weight training. Bailey began noticing the subtle changes in her body. Daily pain from a physical job disappeared. She was had more energy. She slept better. And she moved better.

That’s when Bailey began advocating exercise to clients. In addition to clients stretching, they were now strengthening and stabilizing muscles. These exercises helped to correct systemic dysfunctions. As they did their bodyweight and lightweight exercises, they noticed the same changes Bailey did. Their back pain disappeared. Their chronic headaches decreased. They felt stronger. As clients reported back, Bailey began finding more movements to add to their daily routines, not only strength and stability but functionality.

Nearly all clients are given burpees and squats modified to their ability and reevaluated at each session. “I use to think burpees were awful but then it hit me why they’re important. It’s the movement that you need if you fall in order to get up. This is especially important to our aging population. I also recommend squats so that clients can continue to use the bathroom in privacy. If you can’t perform a bodyweight squat, eventually you will need someone to help you get on and off the toilet.”

Although personal training is not regulated in South Carolina, Bailey is working with the National Academy of Sports Medicine to become certified. “When we do movement assessment and I see that the posterior chain is weak, I start them doing deadlifts. As their needs grow, I want to grow with them. It’s incredibly rewarding to have 70+ year old clients deadlifting regularly because they’re no longer in pain. They see the benefits of what we are doing.”

While Bailey is advocating functional wellness to clients, she is also leading by example. She takes time every week to train her own body’s weaknesses and develop endurance. Her favorite movements are deadlifts, cleans, squats, and anything on the Assault Bike. One of her 2020 goals is to bike 26,000 calories along with several athletes.

In addition to promoting functional fitness locally, Bailey has joined the Atlantic Grid League to make functional fitness a team sport.

Our 24-Hour Cancellation Policy is an accountability measure. It’s accountability for you to take an active role in your care. It’s also accountability for your therapist to be prepared and ready for you at your appointment time. As we customize every session to achieve your massage goals, the set up for each session is unique. It takes time to prepare the space, tools, create a session plan, and resources for your individual needs.

We understand that life happens and occasionally, unexpected things come up. That’s why we send out a reminder the day before your appointment. If you need to reschedule, let us know so we can offer your slot to another client seeking pain relief. Late cancellations prevents us from being able to offer availability to others. This is why we charge for cancellations and rescheduling done with less than 24-hour notice.

If you choose to forgo your appointment without letting your therapist know, she has already spent time preparing for you and is waiting for you to arrive. Her time is valuable. She deserves to be paid for the time already invested in your care, even if you decide not to be there. That is why we charge for no-shows.

This is a two-way street. If your therapist doesn’t show up for your appointment, that is our mistake. Your next session is on us. We hold ourselves accountable.

You should expect to see a text/email reminder the day before your appointment. If you are not receiving reminders, please let us know! We can easily make adjustments to better meet your needs.

You may know that we offer traditional massage services but we have specialized sessions. While many clients come for relaxation and general tension relief, we also offer targeted pain relief, migraine relief/maintenance, and marathon prep.

Targeted Pain Relief: We encourage a longer initial session to be able to fully assess your needs. For most, we recommend starting with a 60-minute session. So for pain in one area (neck and shoulders or back), we look at the muscles in the area and leading into it. For larger pain areas (neck, shoulders, and back), we need to look at larger muscle groups. This usually involves seeing how your entire muscular system is functioning so we recommend a 90-minute initial session. After the initial session, shorter sessions are typically recommended frequently to front-load your progress. When sessions are closer together, we can build on results faster than one session every month. This allows you to live a pain-free lifestyle sooner than traditional massage plans.

Migraine Relief: Migraine work is a specialty of Bailey’s. Clients who see her for migraine work see dramatic results in just one session; then come for follow-ups to reduce frequency and intensity of episodes. Clients who follow a Migraine Maintenance Plan are able to restore their quality of life before migraines. Initial sessions are 60 minutes to release muscles deep in the neck, shoulders, and back. You can even schedule a session while you are experiencing a migraine or when you feel one beginning.

Marathon Prep: Runners know the importance of healthy muscle tone. Massage can loosen relax tight fascia wrapped around muscles preventing them from releasing. While a foam roller can be an effective tool, time with a trained massage therapist can be invaluable. For our runners, we add cupping therapy and stretching to sessions. During the peak of your training, we recommend two 30 minute sessions a week and when you taper your distances, one 60 minute session two to three days before to ensure relaxed muscles before the race. For sessions the day of the the race, we recommend a 30 minute session to stimulate to muscles without fatiguing them.

If you’re not sure what type of session you need, that’s okay! Our most popular session length is 60 minutes. All of our sessions are customized and you only ever pay for time, never upgrades. If you’d like aromatherapy or the therapist needs to use a pain relieving topical, you’re not charged extra.

To experience why our clients love coming to The Supine Studio, click the “Schedule” tab.

When you come in for your massage, your therapist will chat with you about why you came in. Just for relaxation or is there an area bothering you? Have you noticed restrictions in movement? Have your fingers been feeling numb and tingling after the workday? Being open and honest about discomfort gives your therapist insight into your body’s needs.

Your therapist will also assess your posture to see if there are shortened muscles inhibiting others (or if some muscles are working overtime to keep you upright and preventing other muscles from working correctly). Many clients with desk jobs will have rounded shoulders and shorted hip flexors; this put stress on cervical muscles, glutes, and low back. Some muscles will feel “tight” and the instinct is to have just that area worked but the tension can be caused by the muscles being stretched out. Visualize a rubber band. When you pull the ends away from each other, it becomes taut with tension. Most massage techniques stretch the muscles. So when the “tight” area is exclusively worked, it could further stress the area.

Perhaps your low back tension is caused by stress on those muscles to compensate for tight quads. Maybe you got new running shoes and your foot strike is different, causing stress to the muscles on your inner knee.

As part of the precession consult, your therapist will walk you through what is going in with your muscles and how the session will flow. Feel free to ask questions or voice concerns. Everyone responds differently to techniques. Some techniques may cause a mild discomfort so be sure to let your therapist know so she can make adjustments. You should always be able to breathe through any technique used; if there is discomfort or pain, let your therapist know immediately.

After answering any questions, your therapist will step out to give you privacy when you undress to your comfort level. (This is when you should feel free to drop your pants. There’s a chair and a table for you to put your things.) Most clients prefer to wear the underwear or nothing at all. (You will always be modestly draped with linens so you should never feel exposed.) You’ll slip under the covers and find the massage table heated. If it’s too warm or not warm enough, it can easily be adjusted to a comfortable level. You’ll be given a few moments to relax. Your therapist will knock before entering and your session will begin.

Once your therapist relaxes and lengthens short muscles, she’ll perform muscle sculpting techniques to encourage stretched muscles to return to normal muscle tone. Your therapist may also use topical ointments and heated tools to make the process more comfortable. Cryoderm Pain Relieving Cold Therapy with hot towels and Magnesium Cream are client favorites. We often keep these in stock so you can continue self-care at home.

Every client is different and the stress on your muscles can vary from day to day. That’s why we take time to assess. No matter if it’s your first time at The Supine Studio or the tenth, we always take time before your session to assess.

We’ve finished off the holidays and are a couple of weeks into the New Year. You’re trying to start 2018 off healthy but you’re out of your routine and there’s a nasty stomach bug floating around. Never fear, we are here! (If you just had a flashback to Lost in Space, you’re not alone.) Here’s a few tips to get you through the Winter Woes.

Post-Workout Soreness:

So you’re hitting the gym daily as part of your New Year’s Resolution—way to start strong, Rock Star!—but you’re dreading Leg Day. Having to climb stairs after seems like torture. Your muscles tremble at the thought of more squats. They already feel like jelly from the 45 minutes on the treadmill. There is a way to help your muscles recover and still rock Leg Day! 

Stretch—We knooow. You’ve heard it before and usually skip it. Those few minutes of stretching seem like a waste when you could have a longer hot shower. But take a few minutes about 30 minutes after your workout to stretch. This way your muscles have a nice stretch during recovery, especially if you workout in the morning and then sit at a desk the rest of the day. Your muscles will take cool in contracted positions if you’re sedentarily. 

One of our favorite stretches is “Standing Separate Leg Stretching Pose.” It’s a great stretch for calves, hamstrings, and low back. Here’s how to do it. Our other favorite is “Eagle Pose.” If you’ve come for a Migraine Relief Session, you’ve likely been recommended to do the arms from this pose daily to release shoulder/neck tension. Eagle Pose opens up major joints and promotes flexibility and balance (important as we get older). Go ahead, try it!

Eat right—This seems so simple but making sure you’re eating enough protein can reduce muscle soreness. Your body uses protein to build and repair tissue, including muscles. If your body doesn’t have the tools needed for recovery, recovery will be prolonged. 

Get a massage—You knew we had to put a plug for a massage somewhere. Good news is that massage can actually help reduce muscle soreness and decrease recovery time. Vicious exercises can break down muscle fibers. Inflammation occurs during the healing process, often making workouts uncomfortable. Massage can help relieve this inflammation so you can get back to your workouts quicker. We often incorporate Thai Yoga (a type of passive stretching) for deeper stretching. This approach is especially good for hips and IT bands.

Post-Holiday Tiredness: You’ve made it through the holidays and the kids are finally back in school (thank goodness!). But you’re off your schedule, you don’t want to get out of bed in the morning; when you finally drag yourself to work, you feel exhausted. And you don’t get another day off until the Spring. The holidays can wreak havoc on a sleep schedule. 

Stick to a schedule—Remember when Mom nagged you to go to bed every night at 9 PM? That’s because Mom knows best! Sticking to a schedule will help train your body into preparing for sleep. Just like an athlete training for the Super Bowl by practicing 100 passes every day, your body will begin to develop muscle memory and expect to go to bed at a certain time. It makes it much easier to fall asleep when your body’s expecting it. 

Turn off the electronics—Screens are incredibly stimulating. Big time professionals at The National Sleep Foundation recommend turning off devices (or at least not looking at them one hour prior to bed). The blue wavelength light of screens increase cortisol (a stimulate for the brain) that makes us alert. Cortisol also inhibits melatonin production (needed for sleep). 

Get massage—Alright, one more plug. An hour on the massage table can have the same restful benefits as 7-8 hours of sleep, which is the recommended amount of sleep The National Sleep Foundation recommends for adults! Talk about a win-win. 

Post-Stomach Bug: It’s that time of year, again. Everyone and everyone’s kid has a stomach bug. It’s being passed around like those conversational hearts. 

Wash your hands—It’s crazy simple and takes 30 seconds. Use warm water and soap. Don’t forget to get under your nails and the back of your hands. This simple step can prevent the spread of that nasty stomach bug and other virus/bacteria. 

Rest—Avoid lots of physical activity. This allows your body a chance to fight without having to divert resources to muscle recovery. Stay hydrated. Binge your favorite Netflix series. And let your body recover. 

Skip the massage—Seriously, if you’re not feeling well, reschedule your appointment. Massage increases circulation, which can accelerate that stomach bug. Imagine puking every five minutes instead of fifteen? Not very pleasant. Reschedule your session for the next week and use that time to rest. 

We know there are lots of massage options in Columbia. The Supine Studio believes in providing exceptional service tailored for you. Your visit begins with an in-depth consultation to get your know your needs and goals. Your therapist will customize the session with a wide array of techniques. From aromatherapy, warm towels, cupping, advanced technique, hot stones, assisted stretching and so much more.

We believe in providing value. Because our sessions are priced by time, you will never be charged for add-ons. Our services include all the extras without the extra fees. Deep tissue and customization don’t cost anything additional.

This includes our signature “The Migraine” sessions. These phased sessions are result driven to release the muscles that often trigger migraines and headaches. Each session is different because we personalize it to your current muscular needs, with the goal of reduced pain in mind. We often use hot stones, cupping, and CBD ointments. While these would easily be $30+ in add-ons, it’s all included with our sessions.

Life can be hectic. That’s why we offer convenient online booking for most services. While we love calls from clients, you don’t have to wait for a call back to schedule a massage. So when your late-night Netflix binge is impeded by a crick in your neck, you can book a massage and know you’ll be in good hands.

The only service that you’ll need to contact us to schedule is our early morning appointments. We offer these to fit around your work schedule; appointments as early as 7 AM are available. This service is to make the massage more convenient for you. We believe that if massage works with your schedule, you’ll be more likely to add it to your regular self-care.

Our massage therapy doesn’t end when you get off the table. After your session, your therapist will go over recommendations to prolong the effects of your session. Many of the stretches can be done daily to move you closer to achieving your goals.

The Supine Studio believes that accessibility to your self-care staff is important in maintaining your results, which is why you’ll also get your therapist’s contact information. If you have questions after you leave, you’ll be able to get answers quickly.

Our clients love us for so many reasons but there’s nothing quite as rewarding as a client experiencing pain relief through massage therapy. Come experience a truly exceptional service at The Supine Studio.