Notes On Bodywork

Mobility & Stability

2012-01-19T21:48:00.000-05:00

Clients often come to me with common symptoms that I see over and over again: muscle knots, spasms, trigger point tension, inefficient movement patterns, glued or stuck fascia, and various tissue pain. These are all ultimately an after effect of the body’s attempt to deal with stability/mobility imbalances within the kinetic chain. These imbalances can, in part, be due to tightness from a) lengthened weak muscles or b) shortened weak muscles.

To make this a bit more clear, let’s take a look at the kinetic chain in the body. The kinetic chain refers to the links or series of links from your feet to your head that force is transferred. This chain has a stability vs. mobility relationship whereby one link tends to be stable (or more stable) and the next is mobile (or more mobile). For example:

Foot = stability
Ankle = mobility
Knee = stability
Hip = mobility
Lumbar/Core = stability
Thoracic spine = mobility
Scapulae = stability
Shoulder = mobility

To understand how imbalances can set up a chain reaction just imagine what would happen if the foot which is supposed to show stability becomes mobile. The ankle has to become a stability joint instead of being mobile. Then the knee has to become mobile (not what it was designed for) and so on... This reaction does not need to start at one end of the chain or the other. It can also start in the middle. For example if your hips become tight and less mobile, the low back (above) and the knee (below), which tend toward stability are now made to be mobile and this causes pain and potential injury.

To correct these imbalances, we need a big picture, two prong approach of easing tension and lengthening shortened weak muscles and strengthening and therefore creating stability through exercise and mindful repition of proper movement patterns.

This can seem overwhelming but it is as simple as making massage and exercise a part of your life. Remember, what you do all day is conditioning your body to perform in a certain way. I tell my clients all the time, “You have the body you make for yourself”. Your body is a summary of what you do all day, everyday, over and over again. If you slouch at your desk all day and then come home and slouch on the couch you can imagine what type of body you will have. If you stand on one leg all day, like a teacher friend of mine, you can see how that will affect your body over time.

I think it was Gandhi who sugested that our habits become our destiny. Knowing that you have control over your life empowers you to make the changes necessary to create the destiny you want.

Mountain Pose for Better Posture

2011-10-12T09:36:00.003-04:00

Mountain Pose or Tadasana is the beginning pose in most yoga sequences which from a movement perspective is perfect. Since all movement comes from posture, starting from a pose of strength and alignment sets up the rest of your movements correctly and safely. Mountain Pose is great for anyone who would like to improve posture. You can practice this in the morning after waking or after you brush your teeth at night.

If you like, you can come to this again and again throughout the day to strengthen your awareness and determination to maintain good posture.

To start, it helps to take off your shoes and stand in front of a mirror with your hands at your sides. Place your feet together, big toes touching, heels slightly apart, toes spread. To ground into your feet and create a stable foundation lift and spread your toes then lay them softly down on the floor spreading them wide as you do.

Firm your thigh muscles (and squeeze them together); lift your knee caps then "scoop" your tailbone lengthening it to engage the pelvic floor and low abdominals, this will cause a slight bend in your knees, but by pushing into your feet while lengthening your tailbone your legs will straighten. At this point you will have a straight, flat back while being fully grounded in your feet.

Now open your chest by turning your palms toward the mirror in front of you and pulling your shoulder blades back then pulling them down towards the floor. (This is called "packing" the shoulder blades). Reach your fingers toward the floor gently pulling your shoulders away from your ears. Now, in addition to being grounded and straight, your chest is open allowing you to breath easier.

Keep your chin tucked and parallel to the floor, with the back of the neck long and relaxed and your eyes straight ahead. Your neck is long and your shoulders are pulled away from your ears (unlike the rest of the day when they creep up into the turtle pose of stress). From here, you can feel the power of the pose. Mountain Pose simultaneously grounds you through your feet and while your head reaches to the sky. It is a place of power and strength

The Foot bone is connected to the ....

2011-08-16T15:15:00.001-04:00

From a postural perspective, everything that is wrong with your body starts in your feet. This is a strong statement but for the most part, it is true. The foot and ankle form the foundation for the entire body so when something is amiss in your foot, it will travel up your kinetic chain.
In your body, everything is connected so when one part of this chain is weak or not functioning properly, it will affect other parts of the chain.

The two most common deviations found in the foot and ankle are overpronation and lack of dorsiflexion (flexing the toes up toward the shin). This can be caused by and/or can cause tight calf muscles and tight calves can lead to problems in your knees, hips and lower back and which can (and usually will unless treated) travel into your upper back, neck and head. A good example of this is presented in someone who's ankles collapse inward:   When one's ankles do not have enough flexibility in one plane of movement (i.e.- dorsiflexion) the joint seeks to compensate in another plane of movement, therefore the ankle rolls inward during gait.

This forces the bones in the legs (tibia & femur) to rotate inwards. You can see this on yourself by standing in a neutral position with feet facing forward and placing your palms on your thighs. See what happens to your hands as you collapse your ankles inward.

Moving up the chain, the rotation in the femur necessitates a pelvic tilt so that the head of the leg bone fits properly into the hip socket. This pelvic tilt then causes a reaction up the spine exaggerating each of it's curves. The more pronounced lumbar curve (lordosis) causes a more pronounced thoracic curve (kyphosis) causing a more pronounced curve in the neck and forcing the head forward.

Strengthening the feet and ankles and keeping them flexible will go a long way in prevention of pain from toes to head. Here are some great exercises to help you do just that:

Plantar Stretch: Sit down barefoot and cross your right leg so that your ankle rests on your left thigh. Hold your toes and bend them back toward your shin, stretching the plantar fascia. Researchers suggest that you do the stretch 10 times at least three times a day (once or twice a day doesn't produce as strong of an effect).

Windshield Wiper: Lie on your back with your knees bent and your feet flat on the floor, hip—distance apart and two feet from your butt. Lift your toes so only your heels are on the floor and your feet are flexed. From heel to toe, slowly roll your feet to the ground and lift your heels until only your pointed toes are on the ground. That's one rep. Repeat 10 times. This will improve ankle stability, & strengthen the entire foot.

Toe Scrunch: Sit on the edge of a chair and place a dish towel on the floor. Keeping your heel flat on the floor, scrunch the dish towel with your toes. Re-straighten the towel as it gets bunched, and keep scrunching for 30 seconds. Repeat for the other foot.

Raise your heels: Stand up and lift your heels so that you are standing on the balls of your feet. Hold for 10 seconds. Repeat 10 times.

Point your toes: Lift one foot and roll it downward until the toes are pointed toward the ground. Then flex your foot. Repeat using the other foot.

Senza Culo

2011-06-24T09:59:00.000-04:00

Through out my childhood, my grandmother has on occasion referred to my grandpop as having "sans a gul" or no butt. To this day everyone in my family has used this phrase at least once when describing someone who walks by or is on the TV and has no arse. "You think she's cute? But she's sans a gul!"

In previous articles I have described the all too common anterior pelvic tilt but let's look at a less common yet just as important deviation, the Posterior pelvic tilt.

A posterior pelvic tilt is where your pelvis is tilted backward, causing your torso to lean back and your lower spine to flex (flat back). You can feel this on yourself if you stand up and tilt your pelvis backwards. Feel how this affects your back. Taking out the curve (or lordosis) in the lumbar area causes the head to protrude forward and the shoulders to round forward to maintain balance. Those with a posterior tilt not only appear have little or no curve in the lower spine, but have droopy or no buttocks (senza culo) as well. This condition is also indicative of chronic stiff hips and hamstrings, weak abdominal and spine muscles, shoulder and neck pain, and migraines.

Luckily we can relieve some of this discomfort with some comprehensive stretching. Because the posterior pelvic tilt is most likely due to tight muscles and not so much weak muscles, a few targeted stretches may help relieve pain and discomfort and may eventually correct the deviation. Try these:

Lying Hamstring Stretch: Lie on back and lift knee up. Grasp behind thigh near knee with both hands. Pull knee close to chest.

Seated Glute Stretch: Sit on chair or bench with ankles positioned below knees. Cross lower leg over thigh of opposite leg.You can also do this while lying on your back after stretching your hamstrings.

Abdominal Stretch: Now just turn over. Lie belly down on mat or floor. Position hands on floor to sides of shoulders.

Stand Up!

2011-04-22T19:33:00.000-04:00

According to a study in the Medicine & Science in Sports & Exercise, people who sit for most of the day are 54 percent more likely to die of heart attacks!

Not only is sitting bad for your heart, it is bad for your other muscles as well. Sitting for long periods of time reconfigures your connective tissue. The fascia, is connective tissue that envelopes individual muscles and connects them to form a full-body network or muscle system. Parts of this sheet or sheets of fascia begins to "set" when you stay in one position for too long. Therefore, if you are hunched over at a desk all day, this eventually becomes your normal posture.

Sitting can also shorten the muscles in your lower back (quadratus lumborum). When you are in a seated position, these muscles have some slack in them which is corrected by the muscle by shortening. When you stand up these short muscles pull on the top and back of your pelvic tilting it forward (like a bucket tipping over). This anterior tilt arches your lower back causing low back pain.

Anterior pelvic tilt

Massage and bodywork can help break up patterns of poor posture and help you become aware of the tight (and short) muscles as well as the weak ones. Having your fascia stretched can reset it to 'neutral' and releasing the tightness in your lower back may help to correct an anterior tilt over time. Although massage plays an important role in the rehabilitation of correct posture, it must be accompanied with strength and alignment exercises, in order to permanently correct the postural problem.

Releasing tense muscles; lengthening short muscles improves blood flow to these areas eliminating trigger points. Combining massage with simple exercises (like Pilates, yoga, resistance training) to strengthen weak areas helps bring about a balanced structure. All movement starts with posture. To ensure you are moving efficiently, you must first ensure that your posture is correct and you can start by getting up out of that chair.

The Heart

2011-03-02T14:05:00.003-05:00

The heart is probably the hardest working muscle in the body and it’s only about the size of your clenched fist.

Sitting in the middle of the chest nestled between the lungs and protected by the breastbone and ribcage the heart beats non stop 100,000 times a day, 40 million times a year and clocking up three billion heartbeats over an average lifetime!

Made up of cardiac muscle, it works involuntarily, and speeds up or slow downs automatically in response to nerve signals from the brain.

Scientists have yet to discover whether stress alone is enough to cause heart disease. But whether stress alone is enough or whether it impacts other factors that lead to heart trouble, it is known that chronic stress negatively affects your health.

In the past, I’ve talked about how the fight or flight response affects the body but it bears repeating in this context because it plays a role in how your cardiovascular system is affected. The release of adrenaline and cortisol increases heart rate, redirects blood flow to the muscular system, releases fats into the bloodstream for use as energy, increases breathing rate, tenses muscles, and increases your blood’s clotting ability. These are great things when we are running for our lives from a beast with big pointy teeth but in today’s world it can affect your cardiovascular system in several ways.

Stress increases heart rate, speeding up the rate of blood flow and increasing blood pressure. This can cause you to have all of the usual associated problems with hypertension including increased risk for heart disease and stroke,
Because stress causes the release of fatty acids into the bloodstream for energy and therefore increases cholesterol and triglyceride levels, there is potential for your arteries to thicken with plaque over time, which could lead to coronary artery disease (CAD) or heart attack.
Under chronic stress, the continued release of cortisol seems to have some effect on where fat is deposited in the body, most often in the abdomen. This “apple” shape is considered a risk factor for heart disease.

Take charge of your life! Sometimes we don't even realize that we are stressed but it is important to take steps to maintain a healthy and better you. Take time to relax and recharge throughout the week. This can come in the form of exercise (walks in the park or on the tread mill) or stress management (breathing, meditation, massage). Finding activities that recharge you mentally and physically will have lasting effects on your health.

Quadratus Lumborum

2011-02-01T23:05:00.001-05:00

The quadratus lumborum (QL) attaches from the posterior iliac crest (back of the hip) to the last rib (12th and floating rib) and 4 lumbar vertebrae. The QL acts as a “hip hiker”, but is also responsible for stabilizing the hip, side bending, and stabilizing the last rib during exhalation. It can also extend the spine (back bending or “straightening up” in a chair). It is not very good at this job since this is mostly the job of the erector spinae, but for people who spend a lot of time sitting, the QL often takes over. It is a common cause of back pain which is usually
felt to one side and comes on after lifting or twisting (as in shoveling).

The quadratus lumborum is a deep muscle and stretching it can be challenging but doing so can really help with lower back stiffness. I like the somewhat familiar yoga pose Janushirasana or Head -to-knee pose. Sit on the floor and extend your legs in front of you. Bring your left heel to your groin. Raise your arms over your head and fold forward to grasp your right foot below the toes. Touch your forehead to your right knee, even if it requires raising your knee from the floor. Hold the pose for 30 seconds. Switch legs and repeat.

Grind Your Teeth Much?

2011-01-09T22:34:00.000-05:00

The temporomandibular joint, or TMJ, is the hinge joint that connects the lower jaw (mandible) to the temporal bone of the skull. This joint allows you to talk, chew and yawn. If you place your fingers just in front of your ears and open your mouth, you can feel the joint and its movement.

Problems with the muscles, tendons and bones of this area can cause a great deal of pain. Though TMJ disorders can be caused by a number of factors including misalignment and arthritis, most of us who have pain in this area do it to ourselves through bad habits such as holding the telephone between the head and shoulder, or clenching or grinding our teeth. Many of us clench our teeth when we are under stress (I know that I find myself doing this while driving sometimes). Clenching or grinding your teeth can fatigue the muscles that stabilize the TMJ.

Treatment of TMJ pain can be complex but if this is a problem area for you, here are some things to consider:

If you grind your teeth in your sleep, you may benefit from wearing a bite guard. You should visit your dentist to get one that is made from a mold of your own teeth. They are much more comfortable than the ones you can find at the corner drug store.
Try some ice and heat therapy. Moist heat can be very helpful but if you just injured the area, applying ice is best.
In order to decrease pain and increase the range of motion passive stretches, opening and closing of the jaw and massage are recommended. You can see a physical therapist to learn therapeutic exercises to a) stretch your jaw muscles and b) improve your head, neck and shoulder posture. You may also receive electric stimulation (if you've been to a chiropractor, you know most likely have had this), and manual therapy.
Your TMJ problems can are made worse by stress or anxiety. Get a massage! Meditate! Breathe! Find a way to manage your stress and take time for yourself to recharge!

Psoas

2010-10-29T17:24:00.000-04:00

The psoas (so-az) muscle runs through your hips to connect the lower portion of your back to the top of your thigh. It is one of the most important muscles for back stabilization and hip flexion (straight leg rise or knee lift).

Lack of stretching as well as poor posture can cause tightness in the psoas and can result in low back pain and sometimes indicates a spinal condition called lordosis (hyperextension of the lumbar spine).

To stretch this muscle, stand with feet flat on the floor in a forward lunge with the front knee bent and the back leg straight. Press down with your hands and push your hips forward until you feel the stretch in the front of your hip, groin and thigh. It is very important to keep your back straight and your abs tight during this stretch. Hold for 30 seconds, release and repeat on the other leg. (Note: It is important to keep your back straight to avoid unwanted compression on the lumbar joints and abs tight so that they stabilize the lower back.) You can also do a yoga pose called Warrior Pose 1.

To Strengthen this muscle, there a couple exercises you can do. One is a resisted knee lift using a Theraband. Stand with feet shoulder width apart. Step on the band with your right and loop the other end over your left foot. Keeping your abs strong, lift your knee past 90 degrees. You can also sit with your knees bent on a bench or step about 6 to 10 inches high. (Make sure your posture is good and you keep your abs tight) Use your hips to raise one bent knee slightly higher than your hips. Hold for 5 seconds, and return to the starting position. Repeat on the other side.

Levator Scapula

2010-09-30T21:56:00.001-04:00

The levator scapula connects the neck and shoulder. It’s job is to lift the shoulder blade up toward the ears. When someone complains of a "stiff neck" the culprit is the levator scapula.

When we experience stress, we often bring our shoulders up to our ears. This action is a "flight" response like a turtle would perform when threatened and can overwork the levator scapula. Turning the head to one side while typing, long phone calls with the handset pinned between the shoulder and ear, sleeping without proper pillow support, sitting in a chair with armrests too high or feeling “the weight of the world” on one's shoulders can cause or contribute to a not so happy neck muscle.

One of the best ways to treat a stiff neck is to combine moist heat with massage and/or neck stretches. (Note that heat should not be applied to an acute neck injury (3-4 days) except if you wake up with a stiff neck, or where discoloration or swelling is present Acute neck injury should be treated by applying ice to the area for 15-20 minutes.)

Applying heat will increase circulation in the area by dilating the surrounding blood vessels. This increased blood flow relieves inflammation, brings oxygen and nutrients to the area and carries away toxins and waste providing pain relief and promoting healing. Therapeutic heat pads that stick to your body are usually designed for an 8 hours application. Though they are convenient and good for on the go therapy, they use iron oxidizing technology which produces a dry heat. This method has not been proven to be more or less effective than a single 20 minute moist heat application. If you are not on the go, I recommend using Herbal Thai bundles made with medicinal herbs that can be steamed and applied to sore muscles.

Combine heat therapy with stretching to be even more effective. Stretch underneath a hot shower with the water beating on the neck. To stretch to levator scapula, reach behind your back and hold the right wrist with the left hand, slightly pull the right arm down and bend the head to the left and then turn it to the left and hold for 20 seconds. Repeat for the other side.

Alternatively, you can stretch after using moist heat application. Sit on a chair with a straight back. Grip the seat with your right hand. Place your left hand on your head and gently pull forward and to the opposite side. Hold the position for 20 seconds. Repeat for the other side

You may also use an acupressure point located on the back of the hand. Press the point between the bones in the space behind the knuckles of the first and middle finger lightly and progress to more pressure slowly until you feel a dull ache or distending sensation around or spreading out from the point. Stimulation of this point may provide relief for neck pain. Press and hold the point until the neck pain lessens and you feel the muscles relax.

(Note: If the pain is on the left side of the neck, use the right hand acupressure point. Similarly, if the pain is on the right side of the neck, use the left hand acupressure point.)

Tiny Lions

2010-08-25T16:59:00.001-04:00

The frontal lobe of the brain lies in the very front of the brain. It developed last in the evolution of our species and it forms last in the development of each child as he or she matures into adulthood. Scientists say that it is the part of us that sets us apart from all other creatures. The frontal lobe sets priorities, directs our attention to what is important and make choices. It’s primary job is to allow us to think things through and determine how to use the information we have collected through our observation.

In today’s world we are surrounded by gadgets that keep us informed and connected to everyone and everything all the time. This has been a huge step technologically as well as socially but can all this technology be harmful as well? Some scientists are saying yes and here’s why: A few thousand years ago you could be in the jungle or somewhere building a hut or looking for some fruit in the trees and see a lion, The lion gets the immediate attention of your brain and your sensory cortex says to the frontal lobe, “RUN, THERE’S A LION!”

In this ever connected world we live in our brains react in much the same way. Our brain interprets every email ping and phone ring, as a ‘threat’ that commands our attention. They are like tiny lions, commanding our attention and bombarding the frontal lobe asking it to make choices. This bombardment causes a stress reaction from our brain and it happens over and over again throughout the day without rest. Studies suggest that spending some time during the day disconnected from the world where our phones are off, we are not surfing the web, answering email, or listening to the news can promote more restful sleep, lessen anxiety and may even improve such brain functions as memory, attention and learning. Give yourself a break from the tiny lions; turn off your phone and get a massage.

Hidden Benefits

2010-08-18T21:10:00.000-04:00

Massage can have many hidden benefits. Besides making you feel better, it can be a process of learning how your body accommodates you and your daily habits (good and bad). The body is an amazing thing, it will try it’s darndest to do any and every task you ask of it even if the major muscles that perform that job are weak. This can lead to pain and injury. Every session is an opportunity to discover the body’s strengths and weaknesses; it’s limits and potential. When you are in tune with your body, it is easier to notice and correct poor posture and other bad habits. These benefits come over time. I am always asked by clients when they should come back. My answer is simple. You need to find a frequency that suits your income and your responsibilities. Once a week is good. Once a month is good. Regularity is more important than frequency. Make massage part of your life and you will change your life.

Myofascial Sen

2010-08-06T19:43:00.000-04:00

Fascia is the general name for the dense, irregular connective tissue surrounding muscles, bones and joints. It covers, supports and separates the skeletal muscles as well as the organs. It also provides a protective route for blood vessels, nerves and lymph ducts.

Every day physicians and researchers are discovering more and more about the roll of connective tissue in the body. In recent years, acupuncturists and Rolfers have suggested a connection between fascial lines and meridians and other energy maps. Helene M. Langevin said "The ancient maps of acupuncture points and meridians may essentially be a guide to insert the needle into connective tissue".

Traditionally, Thai Massage works in perfect rhythm with these lines. It combines gentle passive stretches with thumb work and palm presses along these overlapping energy and myofascial lines. The result is a softening of tissue and a complete sense of relaxation.

Prventative Healthcare

2010-07-19T15:02:00.000-04:00

Massage is preventative healthcare. The best way to battle pain cycles is with consistent bodywork. Many people wait until they are in unbearable pain to get a massage. This is a mistake that can lead to more pain and discomfort. It is important to understand that you cannot tackle problems that have accumulated over years of poor posture, weak muscles, bad habits (like not using your legs to lift heavy objects) in one hour. A wholistic approach is the best strategy. Incorporate an easy stretching & fitness regimen into your daily life and commit to giving yourself some time to get regular bodywork. After four consecutive weekly massages, you will have a new understanding of your body as well as the numerous benefits of massage. The muscles and fascia will start to “remember” what it is like to be in a strong and relaxed state. The results will be undeniable.

“I’ll do it when I find the time…”

2010-06-14T18:16:00.000-04:00

Wouldn’t it be great if we could miraculously discover some stockpile of extra time, like finding buried treasure in the backyard or a $5 bill in your pants pocket when doing laundry? But life doesn’t work that way. No one ever “finds” time for anything. Just like there’s no money tree planted in your back yard, there is no miracle box of time buried out there either.

If you rely on “finding” time to do anything, it’ll never be done. We have all put off things that we wanted or needed to do because we couldn’t “find the time”. But I have discovered and truly believe that if you want to “find” time, you must make time.

No one has any more time than anyone else. We all have the same amount, and we all have the same opportunity to use it well or not. I wanted to run but didn’t have the time. It dawned on me that I could come home and run instead of waiting for my favorite TV show to come on. Later I found that it felt better to decompress on the pavement than on the couch.

I have found that a great way to “find” time is to choose not to do something else. It sucks at first but when you realize that you can choose one thing over another, it doesn’t seem like a sacrifice, it’s just a choice. Don’t feel bad that you can’t do both, define what is important to you right now and make a choice that option A is more important than option B.

Give yourself the gift of time by making time for yourself.

You are what you do

2010-06-12T11:20:00.002-04:00

The body you have has developed in part by what you do every day. You have made your body the way it is. The brain you have has been developed by what you think and how you experience your surroundings. It is constantly and literally remade (rewired) over and over again. Every brain is different because everyone thinks differently and experiences their environment differently. Every body is different because we all react to our environments in unique ways.

I’ve heard people say, “That guy can swim so well because he’s built like a fish.” or “She has a runner’s body.” Your body becomes what you make it. He is built like a fish because he’s been swimming everyday since he was 4. She has a runner’s body because she runs.

Your fascia is the weblike casing that envelopes every muscle fiber, muscle bundle and muscle. It is like the casing of a link of sausages. It can be said that you do not have 600 muscles but 1 muscle divided into 600 segments. This fascia remembers the way that you sit at your desk and in your car. It remembers and the way you walk, run and pick things up. The bodily habits you have developed make your body what it is. .

The body has memory too. Here’s a little example: I sometimes have pain in my shins when I run. I have discovered that when I plant my right foot, I am “duck footed”, that is, my right foot is angled outward causing me to land on the outside of my foot and “toe off” on the inside of my foot. This causes pain in my upper shin along the tibia bone. The other day, I tried to walk “normally”. I pictured myself walking with my toes of both feet facing each other. I was concentrating so hard that my shoulders were rounding and my arms were internally rotated! I looked down expecting to see my feet extremely internally rotated as well and was shocked to find that my right foot was still slightly splayed outward! Muscle memory is very strong. We think we are sitting up straight at our desk and seconds later find that we are slouched over again! It gets so bad that being straight feels crooked. ( I have several clients that when their hips are placed square on the Thai mat or massage table will swear that they are crooked)

You can change your body and your mind it just takes consistency. You must retrain your muscles; strengthening the weak ones and stretching the tight ones, and you must do it everyday. Does this sound like work to you? If it does, think about it this way: you do it every day! Everyday you slouch at your desk or on the couch and train your body to sit like that. Everyday you shuffle your feet or stand with all your weight on one foot, cocking your hip to the side. We are already training our bodies with consistency. This has become habit and it does not even enter our consciousness. I am suggesting that your change your habits from one thing to another. Try incorporating a correction into your every day and it will make a big difference over time. I tell my clients all the time; “It took you years to get like this, it’s not going to fix itself overnight.”

Stress & The Brain

2010-06-09T15:22:00.002-04:00

I have been reading this great book on how the brain works. It's called Brain Rules by Dr. John J. Medina and it has some great insight on how memories are formed, how we process information, and what activities are best for getting the best out of our minds. I found out some fascinating information on how the body reacts to stress.

As you probably know, the way your body reacts to danger (or stress) is called the fight or flight response. The fight-or-flight response has to do with hormones. When you are faced with danger (real or perceived) your adrenal glands release three hormones: norepinephrine, adrenaline, and cortisol.

Norepinephrine and adrenaline cause several changes to help you survive the danger, including a pause in insulin release so you have lots of blood sugar available for energy, (so you can run away really fast) an increase in heart rate and blood pressure, and a suspension of your appetite.

After the danger has passed, cortisol tells the body to stop producing the other two hormones and stimulates your appetite again. This response evolved to help people deal with short-term survival situations, like an attack by a predator.

The problem is your brain is built to deal with stress that lasts about 30 seconds but is not designed for long term stress. When stress is always present, your body can't get rid of the excess cortisol built up in the blood. That cortisol just hangs around, causing young fat cells to turn into mature fat cells that stick around forever, and increases your cravings for high-fat, high-carb foods.

If that's not bad enough, according to John Medina, "stress damages virtually every kind of cognition that exists". It damages memory and executive function. It can hurt your motor skills and when you are stressed out over a long period of time it disrupts your immune response and your ability to sleep. So, not only does stress not feel good, it can make you fat, it can make you get sicker more often and disruptes your sleep. All this can lead to depression. (I think I'm depressed just writing this).

But there is good news. Massage relieves stress. In fact Massage causes the body to release many therapeutic mood and health enhancing chemicals, it increases dopamine and serotonin (the feel good chemicals in your brain) and reduces the stress hormones cortisol and adrenaline.

Cultivating Compassion

2008-08-29T22:15:00.014-04:00

I just finished another Thai Massage class a few weeks ago. The art of Traditional Thai Massage has truly captured me and I can't learn enough about it. A lot of the history and philosophy I learned is still bumping around in my head and I wanted to share my thoughts.

In my studies and classes I have come across what is taught as the "compassionate intent of the healer". This state of mind is called metta or "loving kindness". Since Buddhism and medicine have always been intimately connected in Thailand, it is common to learn Thai Massage in this context.

In Buddhism, metta is to be constantly cultivated in order to build good karma. In Traditional Thai Massage it is taught that the primary purpose is "to move Lom (energy) while sharing metta with your client". Metta is cultivated by maintaining an internal meditation or intention of loving kindness. It starts with oneself and is sent outward in "rings" of compassion and love. For example. You would say to yourself in an internal dialogue, something like "May I be happy. May I be healthy. May I be peaceful. May I be well". Then you would say "May (whoever is in the room with you) be happy. May they be healthy...." etc...

The "rings" would then be extended to the people in the building, the city , the state , the country, the world, the universe, all creatures seen and unseen. The rings can be as numerous or few as you want. By participating in this practice you are extending good thoughts, well wishes, love to yourself and then to everyone else.

The idea of metta was very powerful to me on many levels but the thing that struck me after a while was that loving kindness, compassion, starts within oneself first. You must first send love and compassion to yourself before sending it to others. Healing Moon's philosophy of giving to yourself first so that you can give to others is perfectly expressed in the practice of metta.

Key to Massage

2008-06-21T13:04:00.009-04:00

My wife and I just got back from a vacation in the Keys. We went away for a few days to celebrate our 5 year anniversary. While staying in a very nice hotel on Duval St. in Key West, we decided to indulge in some spa services. She got a facial and I decided to get a massage.

After looking through the extensive menu of services, I decided on a Balinese Massage which I have never had. Carrie booked the appointment for the next morning and I could feel my muscles twinging in anticipation. I quietly noted all the tight and sore spots in my shoulders, back and neck that I was going to get rid of . The next morning came and I was ready for my massage. I went down to the spa and filled out the paper work ( I didn't mention that I was a massage therapist. I'd rather go in as a "civilian") and was promptly greeted by the therapist who led me back to the massage room.

At first the massage seemed promising. I picked out a scented oil from the selection and went through the normal routine of receiving instructions on getting on the table and what not. Then came the massage. It started out with very light strokes with the application of oil then it seemed as though she was going to give more pressure and never did. It was then that I noticed how cold it was in the room. It had to be 65 degrees!

After 20 minutes, I realized this was going to be it. Light strokes; oil;more even lighter passes with her hands; oil; cold, cold hands; oil. My muscles were begging to get worked on. I knew I should say something but at this point I had 25 minutes left and I was cold and angry and didn't care. The topper is that this was costing me $130!

This experience got me thinking. Most people who get massages, get them on vacation. And most people who never get massages will try massage for the first time on vacation. "My god!", I thought "I hope no one thinks that all massages are like this ".

As a massage therapist, I beg everyone who may be reading this to experience bodywork from several different therapists. Find a great therapist and style of bodywork that really works for you. Try some different styles; what your friend, or loved one may like may not be for you and vice versa. Also, don't be afraid to voice your opinion during or after a treatment ( I eventually got my money back for the terrible experience ). You deserve a great massage every time.

Remember to be open minded and adventurous. Don't let a bad experience deter you from receiving a massage from someone else. If you had a bad meal at a restaurant, you would not stop eating out. It may take a couple tries but once you find a good massage therapist, you will very happy that you stuck with it.

If you would like to find a licensed or certified therapist in your area, visit http://www.massagetherapy.com and click on "Find a therapist". You can enter your zip code, select a massage modality and see several therapists that work in your surrounding area who practice that style. All the therapists listed are members of ABMP a national massage therapist association whose members have completed required hours to become licensed or certified.

Maintenance

2008-06-03T08:53:00.005-04:00

I recently gave a massage to a physical therapist. After the session, she started talking about how good it felt to receive bodywork after not getting a massage in a while. She was saying that she makes a point of getting regular massages as a kind of health maintenance. We sometimes take our bodies for granted and don't seek massage until we are in pain or can't move our necks. "If more people saw massage as a part of their health regime, physical therapists would not be so overloaded with patients.", she said.

That struck me. I always preach massage in terms of taking care of oneself in order to recharge one's battery but here was a physical therapist talking about serious health care. It reminded me how powerful massage can be on so many different levels. Using massage as preventative health care is a great way to reduce your risk of physical injury due to repetitive stress.

Drink it!

2008-05-18T13:51:00.006-04:00

After a massage session, I always remind my clients to drink lots of water. Receiving a massage helps your body release toxins that are stored in your tissues. These toxin get directed to the lymphatic system so that the body can dispose of them. Water is the great facilitator in this process.

Did you know that the human body is about 75% water depending on your age and the amount of water you drink.? Lean muscle tissue contains about 75% water, blood contains 83% water, body fat contains 25% water, bone has 22% water and our brains are 75% water. Our bodies require a certain amount of fluid intake on a daily basis to function; the minimum is about equal to four 8 ounce glasses (one liter or one quart). Requirements due to age and activity level, but most active people need at least twice as much as this basic amount. It is common for people to become more and more dehydrated as they age resulting in memory loss and foggy-headedness. Studies have shown that severe dehydration creates havoc for our bodies.

If you neglect to drink enough water after a massage or bodywork session, you can get a headache, or feel nauseous. This is not the outcome most people look forward to after receiving bodywork. So do your self a favor, keep hydrated throughout your week and first thing after getting a massage grab a tall glass of refreshing water. Cheers!

Trials of the Shoemaker

2008-05-02T10:59:00.006-04:00

I often say that we should put ourselves first. In order to take care of the loved ones in our lives, we need to first take care of ourselves. I like the airplane analogy. The instructions we receive in case of an emergency on a commercial flight is to place the oxygen mask on yourself first, and then to take care of those around you. This is a powerful image and an important one. We need to take care of ourselves so that we can take care of others. We have to be able to love ourselves before we can love others. This is the whole philosophy behind my massage practice. Yet as in the adage of the shoe maker's children who go barefoot, I have not been receiving regular bodywork for months.
Recently, this bad habit has caught up with me. While taking a continuing education class in Virginia, my upper back went into a spasm and I was unable to move my neck for over a week. I was in constant pain and nothing I did was helping. I applied ice and took some IB prophin in an attempt to reduce the inflammation. I took hot showers to loosen the tight muscles in my back, shoulders and neck. I placed my neck in a traction device I bought for my wife Carrie (she tends to get headaches). Finally, I scheduled a massage. It took several sessions with several different therapists and a lot of stretching on my part to work out the deep knots and tension. In the end it did subside and I had relief from pain and unrestricted mobility.
It was a wake up call to practice what I preach and set time aside every week just for me. I have now set aside a time every week so that I can receive some much needed attention to my body, mind and spirit. I suggest you do the same. If you find yourself feeling beaten up by the everyday tasks and responsibilities we envelope ourselves in, make sure you set up a time just for you. Recharge your battery. Believe me you will feel more energized and grounded so that you can accomplish the tasks in that long "to do" list.