Each client I work with is a little different. Some prefer lighter touch, others want me to go 'as deep as possible.' Heat gets turned up for several clients, but a few prefer no heat, blanket, or anything else that makes them hotter. I have a few clients who ask for a particular CD every time they see me, and one who almost always brings in her own music.
But all my clients have at least one thing in common -- they breathe.
I can't overstate the importance of breathwork and massage. A simple thing like taking a big breath and letting it out goes a long way into deepening your bodywork without creating pain or discomforted. I may have asked you at one time or another to 'let me do the work,' or ask you to 'breath into that part.' Both of these help my clients focus a little more on where tension is in their body. And hopefully this awareness helps let go of the problem, whether it’s physical, emotional, or spiritual.
While I love catching up on all the comings and goings with my clients I encourage everyone to use the time on the table as quiet time. I've found that talking during a session keeps the body tense, preventing it from returning to an open, calm state. This doesn't mean don't talk at all. Rather, share the details of your life before or after the bodywork, and save the 'contact' time for mind, body, and spirit stillness.
Here’s an example. During her massage, EB was having trouble relaxing, continually talking about all of the stressors in her life. I took a deep breath and asked her to do the same. Suddenly, her body relaxed and I finally felt her respond to the work I was doing.
So, what shifted with that simple suggestion? EB was thinking about the stresses in her life instead of where she was at the moment. She was in a safe space, receiving gentle, supportive bodywork. And yet she couldn't relax. By simply asking her to be mindful of her breath, she immediately felt her body and became present with me in that space.
Many meditation traditions use the breath to quiet the mind. With mindful breathing, we're suddenly thrust into an awareness of our inner spaces and a feeling that we actually do live in a body.
One of the first things expectant mothers learn in natural childbirth classes is breathing techniques to help control labor pain. By consciously breathing during contractions, they learn to shift the feeling of pain to just sensation.
EB came to see me because she had chronic pain in her foot, knee, and hip. Often chronic pain sets up as a vicious cycle of muscle tightness, impaired blood flow, and more pain, even in areas distant from the original problem. When I asked EB to send her breath to the foot, she changed her feeling of pain to simply sensation and this opened a door that allowed me to change the holding pattern in her tissue.
Of course she couldn't physically breathe into her foot, but the imagery of sending warm, healing breath into her foot from the inside while I worked on it from the outside changed her relationship to the pain.
Try this simple technique yourself. As you tune into your breath, notice your body. Is there discomfort or pain? Breathe in, and think of filling your lungs with healing oxygen. Now breathe out, and imagine sending this warm, healing oxygen directly to the place that hurts. Continue gently breathing into the area for a few minutes. What does it feel like now?
When I worked with EB, I noticed that the more she talked about her stressful life, the shallower her breath became. She was breathing high in her chest in short, rapid breaths. Her mind had transported her back to her stressful life, even though she was in a place where she was supported and encouraged to take a break from that stress, putting her body into a fight-or-flight response.
One clear manifestation of this is rapid, shallow breathing. While stress can produce this breathing pattern, the good news is that we can consciously change the breathing pattern and reduce the stress. It works both ways.
As I asked EB to slow her breathing and take deeper breaths, the tension in her face softened. Her body relaxed on the table as if she were sinking into the padding. Her feet became warmer, a sure sign that her circulation had changed and that her nervous system had switched from fight or flight to the calming mode of rest and digest.
Try this for yourself. The next time you're feeling stressed, stop for a moment and notice how you're breathing. Is your breath high in your chest? Is it fast and shallow? Now, gently invite your breath to slow down. Start to pull breath into your lungs by letting your belly relax and expand as you inhale. Spend a few moments with yourself and your breath and look at the stressful situation again. Does it seem so bad now?
Receiving a massage does involve participation on the client's part. While the practitioner is the expert on the bodywork, the clients are the experts on their bodies. In our culture, the client/therapist relationship is often a check-your-body-at-the-door affair. But so much more can happen when the client works with the therapist.
The next time you go for a massage, try these suggestions to achieve mindful breathing and enhance the benefits of your session:
- As you settle onto the table, feel the weight of your body on the table and begin to notice your breath.
- Feel your breath moving of its own accord. Where is it most noticeable? Bring into the spaces that feel less full (without effort--just invite).
- When your therapist starts working, notice the pressure and rhythm. When your practitioner lets up on the pressure, breathe in. When she/he applies pressure, breathe out.
- Enjoy the silence. One reason I like working at Westglow Spa is they discourage therapists from talking with their clients during treatments. Sounds rude, right? Actually, turning off the dialog (both inner and outer) and focusing on breathing helps your entire body relax, making the experience more powerful.
- If your practitioner comes to a tender area, pay special attention to your breath. Work with the tenderness on the exhale, imagining that you're breathing out the pain.
- As your therapist works on different areas, imagine your breath moving there to meet her. Send your breath wherever she is working. Let her work on the outside, you work on the inside.
- Notice the changes as the massage progresses. Notice your thought patterns. Notice your comfort level. Notice your stress (and how it melts) as you send breath to the various areas of your body.
- When your session is complete and you sit up, notice how your breath feels. What do you notice about your body, the room, the light?
Why not use the lifegiving force of breath to make your next massage an even more beneficial experience. Just Breathe.
Thursday, April 8, 2010
Tuesday, March 2, 2010
The Sound of Music
Most of you know I’m a musician. I grew up in a very musical home, with a piano and organ in the living room. All 6 of us kids were ‘strongly’ encouraged to play some type of band instrument. I personally played the French Horn for a few years before switching over to the more ‘vocal’ side by joining the choir. And so music has always been an important part of my life. Right now I’m looking at a keyboard, fiddle, and Bodhran (Celtic drum) sitting in the corner of this room.
We were lucky. My mother was a classically trained pianist so we often heard Chopin, Mozart or show tunes (like the Sound of Music) playing as we tried to sleep. My father also had a fine tenor voice, but leaned more towards Big Band and pop music. We all watched Ed Sullivan each week, hearing some of the latest bands, including the Beatles and the Rolling Stones (yes, I’m that old).
So what does this have to do with massage and energy work? Everything. The more I learn about music specifically and sound in general the more I realize the importance it has on the healing process.
Some researchers now say that sound is the first of our senses to be developed as a child. Babies recognize their mother’s voice long before they can focus their eyes and see shapes and colors. Do you remember seeing the movie “Three Men and a Baby?” There was a great scene where Tom Selleck read the sports page to his baby, say ‘It’s not what you say, it’s how you say it.’ Tone and volume play an important part of what we hear, and what’s the emotion behind the words.
Sound is vibration. Try this. Put your hand on your throat, then hum a little tune. Do you ‘feel’ the humming with your hand?
To me, any and all parts of a living system, including human and non human forms, is simply vibration made visible. And vibration travels easily through all body tissue, removing blocks and restriction with little or no effort. I can work much more deeply using Matrix Energetics, Tuning Fork Therapy, or Ultra Violet Frequencies than I can with just using my hands.
As a musician I was raised on playing scales on the piano. But I didn’t know then that each part of a human body ‘vibrates’ to the same frequency as a note on the scale. Take ‘G,’ the fifth note. This vibration connects directly to the 5th Chakra located in the throat, and can influence your thyroid, breathing, creativity, and ‘speaking your mind.’
Some of you may have seen me pull out tuning forks and place them on specific parts of your body to help realign structure or release tension. But did you also know I specifically pick background music to go with my client’s needs? I might put on a crystal bowl CD which helps align Chakras and energy systems in the body for someone feeling depressed. Often I’ll play Dean Evenson’s flute music when my clients just want to relax. One of my clients specifically asks for Afro Celt Sound System, a very upbeat CD with lots of drums and soaring vocals.
I also play around with a high frequency ultra violet wand. I’m seen some amazing result from placing this tool on a restricted area and letting the tool help release whatever restriction there is.
When I attend Matrix Energetics seminars or workshops there’s often the Beatles playing in the background – Dr Richard Bartlett, founder of ME, says it helps bring the energy into the room and focuses people on the process. It also creates a ‘sound memory.’ When you walk into a seminar and hear ‘It’s Getting Better All the Time’ by the Beatles, it triggers a reminder about another seminar or other positive experience.
Several musicians currently have ‘enhanced’ CDs out, some that have embedded Alpha waves which help produce sleep states, others with specific tones and sounds that mimic the vibrational tones of body parts and systems.
Tibetan monks chant to very low tones, repeating sounds over and over again to help deepen their meditation.
Do you have a particular type of music which creates a sense of wellbeing or empowerment? I encourage my clients to bring their own CDs with them, ones they personally enjoy. Bring whatever music ‘sings’ to you to play during your session.
But the opposite is also true. Think of types of music or sound which grates on your nerves – I personally turn off atonal screeching because, well, it makes me angry! Likewise, I can’t stand ‘elevator’ music because it’s too bland, a pale imitation of a more complex sound.
What I’ve also noticed recently is that I’m jamming more to the music that’s playing, incorporating themes and phrases from the music directly into my massage strokes and techniques.
As a regular client I’m offering you a chance to experience sound vibration more deeply. During the March, ask me to demonstrate either my Tuning Forks or Ultra Violet wand at no additional charge. Remember, vibration goes deeply into the body, and often has a profound effect with no effort.
Music enhances bodywork.
We were lucky. My mother was a classically trained pianist so we often heard Chopin, Mozart or show tunes (like the Sound of Music) playing as we tried to sleep. My father also had a fine tenor voice, but leaned more towards Big Band and pop music. We all watched Ed Sullivan each week, hearing some of the latest bands, including the Beatles and the Rolling Stones (yes, I’m that old).
So what does this have to do with massage and energy work? Everything. The more I learn about music specifically and sound in general the more I realize the importance it has on the healing process.
Some researchers now say that sound is the first of our senses to be developed as a child. Babies recognize their mother’s voice long before they can focus their eyes and see shapes and colors. Do you remember seeing the movie “Three Men and a Baby?” There was a great scene where Tom Selleck read the sports page to his baby, say ‘It’s not what you say, it’s how you say it.’ Tone and volume play an important part of what we hear, and what’s the emotion behind the words.
Sound is vibration. Try this. Put your hand on your throat, then hum a little tune. Do you ‘feel’ the humming with your hand?
To me, any and all parts of a living system, including human and non human forms, is simply vibration made visible. And vibration travels easily through all body tissue, removing blocks and restriction with little or no effort. I can work much more deeply using Matrix Energetics, Tuning Fork Therapy, or Ultra Violet Frequencies than I can with just using my hands.
As a musician I was raised on playing scales on the piano. But I didn’t know then that each part of a human body ‘vibrates’ to the same frequency as a note on the scale. Take ‘G,’ the fifth note. This vibration connects directly to the 5th Chakra located in the throat, and can influence your thyroid, breathing, creativity, and ‘speaking your mind.’
Some of you may have seen me pull out tuning forks and place them on specific parts of your body to help realign structure or release tension. But did you also know I specifically pick background music to go with my client’s needs? I might put on a crystal bowl CD which helps align Chakras and energy systems in the body for someone feeling depressed. Often I’ll play Dean Evenson’s flute music when my clients just want to relax. One of my clients specifically asks for Afro Celt Sound System, a very upbeat CD with lots of drums and soaring vocals.
I also play around with a high frequency ultra violet wand. I’m seen some amazing result from placing this tool on a restricted area and letting the tool help release whatever restriction there is.
When I attend Matrix Energetics seminars or workshops there’s often the Beatles playing in the background – Dr Richard Bartlett, founder of ME, says it helps bring the energy into the room and focuses people on the process. It also creates a ‘sound memory.’ When you walk into a seminar and hear ‘It’s Getting Better All the Time’ by the Beatles, it triggers a reminder about another seminar or other positive experience.
Several musicians currently have ‘enhanced’ CDs out, some that have embedded Alpha waves which help produce sleep states, others with specific tones and sounds that mimic the vibrational tones of body parts and systems.
Tibetan monks chant to very low tones, repeating sounds over and over again to help deepen their meditation.
Do you have a particular type of music which creates a sense of wellbeing or empowerment? I encourage my clients to bring their own CDs with them, ones they personally enjoy. Bring whatever music ‘sings’ to you to play during your session.
But the opposite is also true. Think of types of music or sound which grates on your nerves – I personally turn off atonal screeching because, well, it makes me angry! Likewise, I can’t stand ‘elevator’ music because it’s too bland, a pale imitation of a more complex sound.
What I’ve also noticed recently is that I’m jamming more to the music that’s playing, incorporating themes and phrases from the music directly into my massage strokes and techniques.
As a regular client I’m offering you a chance to experience sound vibration more deeply. During the March, ask me to demonstrate either my Tuning Forks or Ultra Violet wand at no additional charge. Remember, vibration goes deeply into the body, and often has a profound effect with no effort.
Music enhances bodywork.
Monday, February 8, 2010
Cars vs Massage, or Being an Informed Consumer.
Some of you may know I’ve been looking for a new or gently used car. I’ve read all the reports on Kelly Blue Book and JP Powell, studied autotrader.com and cars.com to find the best value. I’ve test drove at least 10 different models, including ones I knew weren’t quite the right one for me. I’ve had sales men (they all seem to be men) try to pressure me into buying something I knew I couldn’t afford. After going through a lot of sticker shock ($25000 for a car?), I think I’ve finally found the one that I want. And I’m sure that I’m getting a good value for the money too, and plan to keep this one running in top form for as long as possible.
First, I took pretty good care of my old car. It’s lasted me almost 10 years, and has had only minor problems until recently because I made sure to keep up with all the maintenance.
When it was time to look for something else I did my research. I asked a lot of my friends for referrals and opinions about what was good and what I should avoid. A couple suggested I make a list of what I had to have, and what were options to look for. This helped me narrow down exactly which models might be a good fit.
Then I checked the internet and the dealers to find out the true value of the car. I was an informed consumer, and knew to say no when I wasn’t happy with the selections the sale men tried to persuade me to buy. I also found that the model I was looking at seriously was available about 30 minutes away, but not in my own town.
I got the car I wanted for the price I wanted.
So what does this have to do with massage?
The best way to take care of your own personal ‘vehicle,’ your body, is to maintain it. Keeping yourself healthy and happy goes a long way making your life better. Eating right, exercising, getting plenty of sleep -- you know the drill. And regular massage is a great and enjoyable way to prevent health issues (especially those related to stress) and to let injured, sore, or tight muscles heal quicker. Medical experts, including Dr. Andrew Weil, are now estimating that upwards of ninety percent of disease is stress related. This include all ‘signs’ of aging.
My professional massage organization, ABMP, lists over 20 medically proven benefits of therapeutic massage. These range from simple things like increasing joint flexibility and resiliency to the more complex – decreasing depression and anxiety, enhancing the immune system, relieving migraine pain, lessening labor time for expectant mother.
Regular massage, like changing your car’s oil every 3000 miles, is important for keeping your body systems functioning at its peak performance. Regular maintenance increases your health, saving you money by keeping problems in check, and keeping you out of the doctor’s office. It’s fun to think that something as pleasurable as massage really does save you money in the long run.
Massage is also a good way to get to know your body better. Many times my regular clients tell me, ‘I didn’t know that hurt until you touched it.’ But massage isn’t only about working out muscle tension. Arthritis sufferers note fewer aches and less stiffness and pain. High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones. Premenstrual syndrome sufferers have decreased water retention and cramping.
I also encourage all my clients to do their own research. If you’ve got a specific problem, disease, or disorder please be sure you’re aware of all ‘contraindications’ or ‘ no nos’ surrounding these conditions. For example, some essential oils, like pennyroyal, should not be used during pregnancy. I do keep pretty up to date with most medical conditions and how massage affects them. Each day brings more and more information about what’s good, and what’s not so good. I’m always happy to look something up for my clients, and many times have learned new things because my clients have asked about them.
Most importantly, listen to your body. When you car’s making a funny sound, don’t you try to isolate what’s really going on with it before you visit your mechanic? I was taught that people with Fibromyalgia were not supposed to want deeper pressure during massage. But what I’ve found out from my clients is that deep work actually feels good. And now research is proving them right, that deep tissue massage does help to release the adhesions and ‘densities’ associated with this disease.
There’s another reason you want to do your own research. You might find that a specific treatment or ‘modality’ works really well with whatever problem you may have. Each massage therapist has their own specialty and training. But not every MT does every treatment. Got scoliosis or other back problems? You may want to try Raindrop Therapy. Having a lot of ‘one sided’ problem, like everything on the left side hurt? How about Craniosacral work.
Don’t be shy about telling your MT that something isn’t working, doesn’t feel right, or in any way is uncomfortable. After all, we’re providing a service for you, not to you. You are in total control! Fire your MT if they’re not meeting expectations, and hire a new one who fits better. After all, you’d find a new mechanic for your car if they went fixing the problem, right?
Ask your MT questions. And if they don’t know, or won’t find out, well, maybe you need another therapist.
Which brings me to the next point. Every massage therapist is different. Most people who come to me know I use firmer pressure than many other MTs. In fact, I make sure to state this right up front, and put it on my website just so all my clients are aware of this. And I’ve referred people to other MTs because I think that they can have their needs met better by someone else.
So if you’re looking for a specific feeling, pressure or modality you may need to try a couple MTs out before you find the right fit. It’s OK to take us for a ‘test drive’ to see if you feel comfortable with everything you’re exposed to. Starting with 30 minutes on the table is a great way to find out just want kind of service your MT provides.
And of course, like sitting in your new sweet smelling car, massage just feels good.
First, I took pretty good care of my old car. It’s lasted me almost 10 years, and has had only minor problems until recently because I made sure to keep up with all the maintenance.
When it was time to look for something else I did my research. I asked a lot of my friends for referrals and opinions about what was good and what I should avoid. A couple suggested I make a list of what I had to have, and what were options to look for. This helped me narrow down exactly which models might be a good fit.
Then I checked the internet and the dealers to find out the true value of the car. I was an informed consumer, and knew to say no when I wasn’t happy with the selections the sale men tried to persuade me to buy. I also found that the model I was looking at seriously was available about 30 minutes away, but not in my own town.
I got the car I wanted for the price I wanted.
So what does this have to do with massage?
The best way to take care of your own personal ‘vehicle,’ your body, is to maintain it. Keeping yourself healthy and happy goes a long way making your life better. Eating right, exercising, getting plenty of sleep -- you know the drill. And regular massage is a great and enjoyable way to prevent health issues (especially those related to stress) and to let injured, sore, or tight muscles heal quicker. Medical experts, including Dr. Andrew Weil, are now estimating that upwards of ninety percent of disease is stress related. This include all ‘signs’ of aging.
My professional massage organization, ABMP, lists over 20 medically proven benefits of therapeutic massage. These range from simple things like increasing joint flexibility and resiliency to the more complex – decreasing depression and anxiety, enhancing the immune system, relieving migraine pain, lessening labor time for expectant mother.
Regular massage, like changing your car’s oil every 3000 miles, is important for keeping your body systems functioning at its peak performance. Regular maintenance increases your health, saving you money by keeping problems in check, and keeping you out of the doctor’s office. It’s fun to think that something as pleasurable as massage really does save you money in the long run.
Massage is also a good way to get to know your body better. Many times my regular clients tell me, ‘I didn’t know that hurt until you touched it.’ But massage isn’t only about working out muscle tension. Arthritis sufferers note fewer aches and less stiffness and pain. High blood pressure patients demonstrate lower diastolic blood pressure, anxiety, and stress hormones. Premenstrual syndrome sufferers have decreased water retention and cramping.
I also encourage all my clients to do their own research. If you’ve got a specific problem, disease, or disorder please be sure you’re aware of all ‘contraindications’ or ‘ no nos’ surrounding these conditions. For example, some essential oils, like pennyroyal, should not be used during pregnancy. I do keep pretty up to date with most medical conditions and how massage affects them. Each day brings more and more information about what’s good, and what’s not so good. I’m always happy to look something up for my clients, and many times have learned new things because my clients have asked about them.
Most importantly, listen to your body. When you car’s making a funny sound, don’t you try to isolate what’s really going on with it before you visit your mechanic? I was taught that people with Fibromyalgia were not supposed to want deeper pressure during massage. But what I’ve found out from my clients is that deep work actually feels good. And now research is proving them right, that deep tissue massage does help to release the adhesions and ‘densities’ associated with this disease.
There’s another reason you want to do your own research. You might find that a specific treatment or ‘modality’ works really well with whatever problem you may have. Each massage therapist has their own specialty and training. But not every MT does every treatment. Got scoliosis or other back problems? You may want to try Raindrop Therapy. Having a lot of ‘one sided’ problem, like everything on the left side hurt? How about Craniosacral work.
Don’t be shy about telling your MT that something isn’t working, doesn’t feel right, or in any way is uncomfortable. After all, we’re providing a service for you, not to you. You are in total control! Fire your MT if they’re not meeting expectations, and hire a new one who fits better. After all, you’d find a new mechanic for your car if they went fixing the problem, right?
Ask your MT questions. And if they don’t know, or won’t find out, well, maybe you need another therapist.
Which brings me to the next point. Every massage therapist is different. Most people who come to me know I use firmer pressure than many other MTs. In fact, I make sure to state this right up front, and put it on my website just so all my clients are aware of this. And I’ve referred people to other MTs because I think that they can have their needs met better by someone else.
So if you’re looking for a specific feeling, pressure or modality you may need to try a couple MTs out before you find the right fit. It’s OK to take us for a ‘test drive’ to see if you feel comfortable with everything you’re exposed to. Starting with 30 minutes on the table is a great way to find out just want kind of service your MT provides.
And of course, like sitting in your new sweet smelling car, massage just feels good.
Wednesday, January 27, 2010
Stress, Posture and Massage – we are how we stand
90% of the people who walk in my door have the same problem – their shoulders and neck feel tight. Whether this is from stress, posture, or some other issue, massage helps release those muscles in your upper body, relieving headaches, encouraging sleep, and promoting a sense of well being.
But is there anything we can do in our daily life to prevent this from happening? Of course! Most of this week’s blog is about stress and tension relief from the shoulders up.
First let’s take a little self test. Grab a couple towels or small pillows, and find a friend to help. Then locate a wall or door which has free space around it – no furniture or pictures nearby. Take off your shoes and put them aside. Then lean back into the wall, aligning your ankles, bottom, and head up so they are all touching the surface. Do you feel like you’re going to fall over, or that you’re out of alignment? Roll your arms back and down so the entire back of the arm (shoulder to elbow to hand) is touching the wall, then release your body into a resting position.
As you relax ask your friend to place the towels or pillows behind one of your shoulders until the space between your shoulders and the wall is filled. They can roll the towels if needed. Then step away from the wall while your friend in still holding the towels against the wall. Notice how thick those towels are?
Now repeat this with your other shoulder. Notice any difference? Did you need more towels under one shoulder than the other? What does this tell you about how your shoulders ‘sit.’
We live in a world where our activities encourage our shoulders to roll forward. Sitting at a computer, desk, cash register causes this, along with carrying heavy pack backs and purses. Living in our cars also keeps our shoulders in a less than optimal position. Women often have one shoulder more out of alignment than the other due to carrying children. Even one of my daily pleasures, reading in bed, puts my body in an abnormal position – neck extended forward, arms rotated into my chest.
No longer are we ‘hunters and gatherers,’ spending most of our day outside doing physical labor. We’re not looking into the woods for danger or food. We’re not even looking into the horizon. Our focus is often a few feet in front of us – a computer screen, a TV, a phone, the dash board in a car.
I also think that people often have this issue because they’re physically protecting their heart.
Anatomy wise several things are happening at once. All muscles have their counterpart or antagonist – some muscles make a fist (protagonists), while others perform the opposite motion and open up your hand (antagonists). But when a muscle or groups of muscles are kept in the same position for a long period of time they stay contracted. It feels ‘normal’ for them to be this position, and so when they’re ‘at rest’ they return to what’s normal. The opposing muscles, the antagonists, are then stretched out, creating tension or tightness in these areas.
So when people come to me with problems in their shoulders it usually (but not always) signals to me that their pecs, biceps, scalenes, and other muscles on the front side of the shoulders, neck, and arms are tight. And their back muscles are stretched out like a rubber band that can’t be pulled any further.
If you’ve had a massage with me you may have noticed that I tried to get your shoulders to move back by releasing your shoulder blade through movement, pressure, and massage. But I also spend time getting those ‘front’ muscles to relax, stretching out areas of contraction around your collar bone and upper arms.
What can we do to fix this problem? Here are some simple suggestions.
• Adjust your chair, including the one in your car, to the proper position. Your arms should rest at your side with no tension in them. This means that you may need to move the steering wheel closer to you or raise your chair up higher. If you can’t adjust it any more, try sitting on a small pillow, adding several if needed.
• Lower your computer monitor. Are you looking ‘up’ into your screen? Well, you’re compressing the muscles and nerves in your neck! Your eyes should be looking slightly down into your screen, not so your head is resting on your chest, but enough that it releases tension and lets it be in a relaxed position.
• Get up and stretch every couple of hours. I recently read that exercise physiologists are now recommending that we stretch twice as long as we exercise – for every 1hr we’re working out we should stretch 2! Well, when you’re holding that same position for a long time you’re actually doing passage resistance exercise. Gravity is trying to return your arms, shoulders, and neck to their optimal position while we’re ‘resisting’ by keeping the muscles tense. There are several simple stretches, like rolling and shrugging the shoulders, which are easy to do anywhere.
• Activate the antagonist. This may sound counter intuitive, but anything you can do to strengthen those muscles in your backside is going to help your shoulders. One simple exercise involves grabbing a light weight (a large soup can or half gallon of milk works), grab it with both hands and raise it over your head, then lower the can behind your head, being careful not to drop it on your head.
• Stand tall. Visualize a steel rod, beam of light, or other straight object connecting the top of your head to your tail bone. Think of how a dancer stands, shoulders back, head up, eyes forward. Or notice how anyone who’s been in the military stands, straight as an arrow. Walk like you’re carrying a book on your head, not the weight of the world on your shoulders.
• Massage massage massage!
One yoga instructor I know tells her students to ‘walk with your belly button first.’ This forces your attention to your center, your core, and helps you keep balanced in all areas of your life.
I’ve got a great diagram about how you should set up your office or work station, and several suggestions for easy stretches you can do anywhere. Just ask and I’ll email or give you a copy of each if you’d like. I also particularly like the books ‘Stretching,’ and ‘Stretching in the Office,’ both by Bob Anderson.
Enjoy and relax!
But is there anything we can do in our daily life to prevent this from happening? Of course! Most of this week’s blog is about stress and tension relief from the shoulders up.
First let’s take a little self test. Grab a couple towels or small pillows, and find a friend to help. Then locate a wall or door which has free space around it – no furniture or pictures nearby. Take off your shoes and put them aside. Then lean back into the wall, aligning your ankles, bottom, and head up so they are all touching the surface. Do you feel like you’re going to fall over, or that you’re out of alignment? Roll your arms back and down so the entire back of the arm (shoulder to elbow to hand) is touching the wall, then release your body into a resting position.
As you relax ask your friend to place the towels or pillows behind one of your shoulders until the space between your shoulders and the wall is filled. They can roll the towels if needed. Then step away from the wall while your friend in still holding the towels against the wall. Notice how thick those towels are?
Now repeat this with your other shoulder. Notice any difference? Did you need more towels under one shoulder than the other? What does this tell you about how your shoulders ‘sit.’
We live in a world where our activities encourage our shoulders to roll forward. Sitting at a computer, desk, cash register causes this, along with carrying heavy pack backs and purses. Living in our cars also keeps our shoulders in a less than optimal position. Women often have one shoulder more out of alignment than the other due to carrying children. Even one of my daily pleasures, reading in bed, puts my body in an abnormal position – neck extended forward, arms rotated into my chest.
No longer are we ‘hunters and gatherers,’ spending most of our day outside doing physical labor. We’re not looking into the woods for danger or food. We’re not even looking into the horizon. Our focus is often a few feet in front of us – a computer screen, a TV, a phone, the dash board in a car.
I also think that people often have this issue because they’re physically protecting their heart.
Anatomy wise several things are happening at once. All muscles have their counterpart or antagonist – some muscles make a fist (protagonists), while others perform the opposite motion and open up your hand (antagonists). But when a muscle or groups of muscles are kept in the same position for a long period of time they stay contracted. It feels ‘normal’ for them to be this position, and so when they’re ‘at rest’ they return to what’s normal. The opposing muscles, the antagonists, are then stretched out, creating tension or tightness in these areas.
So when people come to me with problems in their shoulders it usually (but not always) signals to me that their pecs, biceps, scalenes, and other muscles on the front side of the shoulders, neck, and arms are tight. And their back muscles are stretched out like a rubber band that can’t be pulled any further.
If you’ve had a massage with me you may have noticed that I tried to get your shoulders to move back by releasing your shoulder blade through movement, pressure, and massage. But I also spend time getting those ‘front’ muscles to relax, stretching out areas of contraction around your collar bone and upper arms.
What can we do to fix this problem? Here are some simple suggestions.
• Adjust your chair, including the one in your car, to the proper position. Your arms should rest at your side with no tension in them. This means that you may need to move the steering wheel closer to you or raise your chair up higher. If you can’t adjust it any more, try sitting on a small pillow, adding several if needed.
• Lower your computer monitor. Are you looking ‘up’ into your screen? Well, you’re compressing the muscles and nerves in your neck! Your eyes should be looking slightly down into your screen, not so your head is resting on your chest, but enough that it releases tension and lets it be in a relaxed position.
• Get up and stretch every couple of hours. I recently read that exercise physiologists are now recommending that we stretch twice as long as we exercise – for every 1hr we’re working out we should stretch 2! Well, when you’re holding that same position for a long time you’re actually doing passage resistance exercise. Gravity is trying to return your arms, shoulders, and neck to their optimal position while we’re ‘resisting’ by keeping the muscles tense. There are several simple stretches, like rolling and shrugging the shoulders, which are easy to do anywhere.
• Activate the antagonist. This may sound counter intuitive, but anything you can do to strengthen those muscles in your backside is going to help your shoulders. One simple exercise involves grabbing a light weight (a large soup can or half gallon of milk works), grab it with both hands and raise it over your head, then lower the can behind your head, being careful not to drop it on your head.
• Stand tall. Visualize a steel rod, beam of light, or other straight object connecting the top of your head to your tail bone. Think of how a dancer stands, shoulders back, head up, eyes forward. Or notice how anyone who’s been in the military stands, straight as an arrow. Walk like you’re carrying a book on your head, not the weight of the world on your shoulders.
• Massage massage massage!
One yoga instructor I know tells her students to ‘walk with your belly button first.’ This forces your attention to your center, your core, and helps you keep balanced in all areas of your life.
I’ve got a great diagram about how you should set up your office or work station, and several suggestions for easy stretches you can do anywhere. Just ask and I’ll email or give you a copy of each if you’d like. I also particularly like the books ‘Stretching,’ and ‘Stretching in the Office,’ both by Bob Anderson.
Enjoy and relax!
Thursday, January 14, 2010
Living in your skin – glowing during the winter
This winter has been harsh. Record cold, big snows, icing on trees, electricity and water out for days have stressed everyone out.
One thing I always notice during this time of year is how the texture and resiliency of my client’s (and my) skin changes. Gone is the softness and smooth texture. Feet are chapped and cracked, scaly patches are everywhere, our poor skin even looks ‘tired’ and ‘dull.’ Stress and cold have effect on this important part of your body.
Most people take their skin for granted, thinking about it only when there’s a problem or concern. If you find a strange irregular shaped bump on your arm you’ll probably head for the doctor. Or if your sunscreen wore off too soon and you ended up with a burn you may grab the aloe lotion in your medicine cabinet. But, just like with everything else, prevention and awareness actually keeps everything healthier (including your skin) and helps problems heal faster.
Your skin is the largest ‘organ’ in your body, about 18-20 sq ft for the average adult, and weighs around 6 lbs. There are 3 layers of skin cells (and many sub-layers within each layer). Cells ‘grow’ away from the outside surface, and shed every 2 month or so.
Healthy skin has three purposes. This is pretty amazing, since most skin it only .07 inches (about 2mm) thick.
First, it protects your body, creating a barrier from pathogens and disease. Think of what would happen if every time you touched someone else you immediately picked up whatever virus they had. We’d be sick all the time! We’re constantly being exposed to dirt, pollution, chemicals, and other environmental toxins. But the skin keeps all these away from our ‘vital’ organs, giving you an opportunity to clean up before your body is compromised.
Second, skin helps regulate the temperature of your body. We all know that we sweat a lot more when we’re hot. Our skin keeps our internal temperature constant, releases fluids to cool our body when needed, and holding moisture in to help us keep warm.
Finally, skin, and it’s nerves, are responsible for the feeling around our beautiful sense of touch.
Winter creates special problems for skin. Outside temperatures and wind draw moisture away. And then we go inside and our heated houses also dries out our skin. Skin gets no relief!
The Mayo Clinic lists several ‘symptoms’ of dry skin on their website, www.mayoclinic.com:
A feeling of skin tightness, especially after showering, bathing or swimming
Skin that appears shrunken or dehydrated
Skin that feels and looks rough rather than smooth
Itching (pruritus) that sometimes may be intense
Slight to severe flaking, scaling or peeling
Fine lines or cracks
Redness
Deep fissures that may bleed in severe cases
So what can we do? Here are some simple things to help keep this important organ healthy and happy.
• Hydrate and rehydrate. Good water is best, but juices, tea, soups, milk, or any other fluids count too. Remember, tap water is sometimes healthier than bottled water, and it’s right there in the next room. Avoid or limit dehydrators – caffeine, alcohol, any drink that lists ‘sodium laurel sulfates’ as an ingredient.
Do you have a humidifier? I’ve notice striking improvements with both my skin and my allergies since I’ve been turning a cool steam humidifier on for a few hours a day. Adding a few drop of your favorite essential oil gives a healthy dose of fragrance and helps prevent bacteria growth.
Hydrating to me also means bumping up my ‘fatty’ vitamins – E, Omega 3s, and similar.
• Clean. Time to really look at what kind of chemicals we’re putting on our skin. Most have some type of chemical which removes oil, which is great if you’re 15! But most of us need the extra oil in winter. Find a gentle cleaner, like the Dr. Bonner products, and use smaller amounts – less is more. Consider using warm instead of hot water, because hot water ‘evaporates’ oils in your oil, increasing dryness.
Also, consider exfoliating a couple times a month. This helps remove dead skin cells, letting the ‘younger’ cells come to the top. You can make a simple home remedy with Dead Sea salt and good quality cooking oil, like grape seed. Or you can buy ready to use products in most stores.
• Protect. Be sure to use more moisturizer, or try a ‘thicker’ formula. I personally like a lot of the lotions that contain collagens. In fact, keep a bottle of lotion or oil by your shower, and apply a thick layer before your dry off. Then wait a minute or two, and pat dry your skin. This one thing can seal in lots of moisture, creating a barrier keeps your skin healthier.
I’m not a big fan of sunscreen during winter, except when I know I’m going to be outside for more than 30 minutes. Pay special attention to lips, eyes, hands, and feet. These spots are often where I see the first signs of problems.
So, keeping your skin healthier actually keeps your body healthier. It’s simple to do, too!
Paraffin wax treatments
Ok, I’m the first to admit that I was a little skeptical (well, more than a little) about this treatment. Maybe it was the way it was explained to me — relief for tired, aching feet, soothing to dry and cracked skin. But I tried it, and found I really like it!
Here’s the process. While paraffin wax is heating up, I massage a rich oil into your feet (or hands). Then a little hot wax is scooped into a plastic bag, the wax is swished around to coat the bag, and the whole thing is slipped onto your foot. The bag is pressed into your skin, helping to seal in that oil. Your feet are then wrapped in a warm towel to keep that heat in.
A few minutes later (while I’m massaging other parts of your body) I pull the baggy and the extra wax off your feet. Then a little more oil is massaged in, making your skin feel elastic and smooth.
And the heat from the wax helps with muscle aches and pains. I have one arthritic client who loves this treatment, saying it provides almost instantaneous relief!
Subscribe to:
Posts (Atom)
