Spring Health

To stay healthy throughout the year, Traditional Chinese Medicine (TCM) recommends staying in harmony with the cycles of the seasons.  We stay in harmony with nature when we become aware of and adaptable to the distinct attributes that each season presents.  The beginning of Spring is marked by the vernal equinox and over the next six months the days will be growing longer. The power of the sun is going to shine its light into our days in order to help us “spring into action!” It's not uncommon to feel the beginning spark of a new plan, goal or idea grow as the seeds of our imagination begin to take root.  You may notice flowers blooming all around you filling the space inside and out with fresh perspective and renewed energy.  Ahhhh…breathe it in or ahh-chew–have a sneezing fit.

The changing of the seasons is beautiful and may also be stressful for some of us i.e., allergies, muscle fatigue, headaches, indecision and apathy are all classic tendencies for springtime according to TCM. We can’t stop nature, but what we can do is become adept at preparing for and adjusting to the changing seasons, especially when the only constant IS change. The following are a few ways to stay in balance and healthy this

Spring.

Spring is a great time to clean up and detoxify our thoughts, bodies and energies through internal practices. In TCM, spring is associated with the liver, the great detoxifier, and we can use this time to help cleanse our liver and entire body. You can eat more lightly and incorporate more green leafy vegetables into your diet. Or try liquid fast once per week.
A once-a-week liquid fast is simple and easy way to lighten up and shed excesses we tend to hold during the winter. A liquid fast gives your metabolism a break. It allows the liver and other organs to focus on healing and restoring balance to the body. Eat only smoothies, juice, water and soups throughout the day and omit anything you have to chew for just one day every week.

If you’re thinking to yourself that we are crazy, then try a more moderate approach to detoxifying the liver. Drink a squeeze or two of fresh lemon juice in your water. Lemon is a natural cleanser that helps remove and reduce accumulations in the liver. The liver craves sour flavors and introducing more lemon or lime is one way to satisfy this craving.

Perhaps your palette finds the sour flavor of the season to be disagreeable, try instead a breathing exercise. Every morning and evening smile into your liver as you breathe out the sound SHHHHH 3 times. According to Traditional Chinese Medicine this is the sound of your liver. Every time you breathe out the sound, “SHHHH”, you help release stored tensions from the liver, such as anger, resentment, irritation or frustrations.

As we all take steps to let go of toxins and negative energies, remember to make a conscious choice to fill that renewed space with feelings and positive thoughts that help you bloom into your potential and shine as bright as the sun!

Headaches...

Many people are commonly plagued by headaches.  And anyone who suffers from them can identify with the debilitating and painful affects.   Studies show that over 45 million Americans suffer from chronic headaches every year.  That is roughly 1 out of every 6 people. (InfoMed.com)

Headaches are such an ordinary affliction today that people do not realize what they actually indicate.  Did you know that headaches are the biggest way that stress will manifest itself to a person?  Let’s say that you estimate that you get 5 headaches each month.  To some this may not seem like a big deal, but it actually may suggest a legitimate stress problem.  If you notice a recurrence of headaches, even if the pattern is infrequent, your body might be warning you of a bigger issue.  Of course, no 2 people are the same and everyone experiences headaches differently.  To be able to identify what is causing your headaches, its important to first understand what type of headache you suffer from.

Tension Headaches
Tension headaches can be categorized as Episodic or Chronic.  Episodic headaches occur randomly and are typically the result of temporary stress, fatigue or anxiety.   Doctors will often tell you to take an (OTC) drug to defeat infrequent tension headaches.  But if you notice that you are taking something daily, or almost daily, to eliminate headaches, you may be suffering from Chronic Tension Headaches. The symptoms of Tension Headaches include an overall sensation of tightness in the forehead, pressure in your temples, and contracting head and neck muscles.

Migraine Headaches
Migraines continue to remain a mystery to people and researchers.  We do not know the cause but migraines often cause people to feel helpless due to the fact that they can strike at any moment and put your life on hold for a few hours or even days.  Approximately 29.5 million people in the U.S. suffer from migraines and 4 out of 5 of them report a family history (National Headache Foundation). Migraines tend to start out as a dull ache and get progressively worse very quickly.  However, there is a very wide range of symptoms and each person suffers these headaches in a unique way.  Symptoms often include throbbing/pulsating pain in the head, blind spots, sensitivity to light and/or noise, and sometimes even nausea or vomiting.  And although they can begin in childhood, they typically occur in people’s 20s and 30s.

Cluster Headaches
Cluster headaches are a more rare form of headaches. Cluster headaches will attack in groups of headaches.  It seems that the pain will arrive immediately with no warning and that it is quite intense.  These headaches last for up to an hour, sometimes longer, and will occur several times in one day.

Now that you are able to identify what type of headache you are suffering from, lets talk about how to get rid of them!  Many clients receive bodywork specifically to eliminate headaches.  Once we have had our initial bodywork session, I will give them this list of things that have helped previous clients suffering from headaches;

• Drink at least 8 cups of water a day
• Exercise 30 minutes each day
• Watch your caffeine intake
• Cut back on your sugar intake
• Try not to chew gum very often

Sometimes the headaches will subside just by following 1 or more of these guidelines.  Something as simple as cutting back on caffeine, or getting enough water is such a simple thing that many of us don't even think about. Millions of people are chronically dehydrated without ever knowing it, just because you don't THINK you're thirsty, doesn't mean you couldn't use the fluids, after-all, we are at made up of mainly water. If the headaches persist, regular bodywork can help. In fact, any client who has complained of headaches has always had results after our sessions.  In my experience, headaches are more often than not, a muscular problem.  There are many muscles in our neck and face which, if addressed, can substantially release tension.

One specific group of muscles, called our Suboccipitals, lie very deep in the back of our neck.  In my opinion, massage is the most effective way to reach and loosen these muscles.  Massage of the Suboccipitals also helps restore proper blood flow throughout the neck and head to prevent headaches in the future.  Below is a posterior view of our Suboccipitals.
This is just one group of muscles that contributes to headaches.  Another group is called your Scalenes.  These muscles are sectioned into your Anterior, Medius and Posterior Scalenes.  It is important to work these muscles as well since they also make a huge contribution to causing headaches.
And the last group of muscles worked in a head and neck session, are your facial muscles.  Believe it or not, but over time your face acquires actual knots.  These knots are very small of course but they are partly responsible for the tension you feel during a headache episode.

Deep Tissue Massage

Deep Tissue Massage is all about reaching the deeper layers of muscles in your body and realigning your Fascia, or connective tissue.  Fascia is an envelope of dense connective tissue that wraps around a region of muscles.  It acts as an organizer for our muscles by compartmentalizing them.

In the 1930’s, Dr. Ida Rolf (known as a founder of Structural / Rolfing technique), a Biological Chemist, conducted a 30 year research study on the properties on Fascia.  She found that these connective tissues could be manipulated and molded when heat is applied.  This heat is produced through deep tissue massage techniques.  By using fists, knuckles, forearms and elbows and body mechanics of the therapist, these techniques are achieved.  With lighter, more superficial, Swedish massage techniques only the superficial muscles are reached and fascia is unlikely to be manipulated.  In addition, the effects of Deep Tissue massage have been shown to last much longer than with Swedish techniques.  Deep Tissue Massage has several benefits including:

• Decreased muscle tightness
• Longer release from chronic pain issues
• Increased circulation and removal of metabolic waste
• Improved posture
• Increased flexibility
• Increased range of motion and mobility

Deep tissue  is especially helpful for chronically tense and contracted areas such as stiff necks and lower back pain.  This type of therapy is useful for all people.  This can be very helpful for athletes who expose their muscles to intense daily conditioning.  This type of therapy can benefit workers with desk jobs, those with high stress, repetitive movements such as typing, mechanical work, landscapers and grounds keepers, even for those who golf regularly, or play tennis as hobbies.

In many cases, a deep tissue massage has replaced the classic Swedish massage in terms of frequency of use.  People who have traditionally gone to spas and requested a relaxing Swedish massage are now seeking out a massage that conditions and heals deep muscles. 

Those suffering from chronic illnesses may also find deep tissue massage to be extremely therapeutic. Sufferers of chronic pain, Multiple Sclerosis, and even Carpal Tunnel Syndrome may find significant relief from deep tissue massage. The deep pressure in these sessions stimulate circulation in areas of pain, therefore allowing them to heal.

What to Expect During and After Your Deep Tissue Massage Session

During your massage, you may feel some discomfort due to the deep pressure.  But as tight muscles are worked and you are able to relax more, you may notice the muscles actually loosening during the session.  You will also notice right away that your skin becomes warm which usually induces relaxation.

Once your session is over, you may experience muscle soreness for the next few days.  In my experience, this soreness can be compared to the soreness you feel after a good work-out.  But your muscles will definitely feel relieved and looser, and you should notice much more mobility in your overall structure. You should be instructed by your therapist to hydrate well especially after your session to help with flushing the metabolic waste from your body. Hydrating will help decrease some of the muscle soreness after a Deep Tissue session.

The Effects of Posture and How to Change It

Millions of people suffer from back pain due to poor posture. Do you ever find yourself hunched over with your shoulders and head hanging forward?  Do you notice that your upper back, neck and lower back often ache?  We often hear many people talk about the importance of good posture but how many of us really take the time to notice and correct it?

Think of your body as a type of architecture. Your body structure works as one total unit.  Just as a building is held together by framing, beams, panels and rebar, our bodies are held together with bones, connective tissue and joints.  In a building, all of the materials must be sturdy enough to keep that structure from collapsing, and our bodies are no different.  If one part of our structural unit is not working correctly, a chain reaction occurs.  For example, if we slouch our shoulders, they will roll forward causing our upper back  muscles to become over-stretched and our chest muscles, or pectorals, to become contracted or smaller.  This can, in turn, cause the head to roll forward and put pressure on our cervical (neck) muscles and adversely affect the curvature in our spine.

Before explaining a few simple exercises you can perform yourself to improve the curve in your spine, (and therefore helping to alleviate back/neck pain), here is a quick and easy way to check how efficient your posture is:

• Stand with the back of the head touching the wall. Heels should be six inches from the baseboard. With your buttocks touching the wall, check the distance with your hand between your neck and the wall. If you’re within two inches at the neck, you are close to a good posture. If not, the neck posture is too forward and can be subject to deterioration of joints and discs.

In an ideal posture, your head should be standing tall.  Your shoulders back with your chest out, and your buttocks slightly sticking out to create a small but noticeable curve in your lower back.

The image on the right displays what your posture should look like.  As you can see, the body on the left, has his head hanging forward and shoulders rolling forward, with his abdominal muscles pulled forward which causes an unhealthy curve in the spine.

Re-Patterning Exercises for the Spine:

Coming up from the Top of the Head:

This is to help you become aware of the top of your head.  Slightly rock your head back and then imagine a hook is attached at the top of your head to pull you skyward.  As you come up from the top of your head, your neck should become longer.  Just let your arms and hands hang.  Try to focus on doing this every time you notice that your head is rolling forward, or when you are slouching.

Roll up/Roll Down:

Start by standing with your back to the wall.  Step with your feet out away from the wall a half step; your back should remain against the wall.  Vertebrae by vertebrae slowly roll down, starting with the head, towards the floor with your head, neck and shoulders as relaxed as possible.  As you roll down, bend your legs at the knees to help in this motion as needed.  Once you have completely rolled over, roll back up one vertebra at a time all the way to the head with your feet pushing into the floor as you roll.  Make sure to push into the wall as you go up.  This exercise will help to create length in the spine and decompress your vertebrae and discs. During this exercise make sure to notice if you have areas that are not bending as easily either up or down, or if you have sections that seem "tight" and refuse to move one vertebra at a time. These will be the main areas to work on in your stretching and massage sessions.

Stacking:

Start by standing with your feet parallel and less that shoulder-width apart.  Next, roll down as if you are going into a modified child’s pose (a standing child’s pose if you will) where you will remain with your body folded, or rolled forward as far forward as is comfortable.  Rest the back of your hands on the floor (palms up) at your side, with your arms totally relaxed.  Once you are in this position with your feet as close to flat on the floor as possible, act as if a hook is grabbing the top of your sacrum (tailbone) and slowly pulling you upward.  Allow your upper body to just hang and be totally relaxed as your legs extend to the point just before your knees lock, keeping them slightly bent.  Keep your arms and head relaxed, hanging down as you now begin to roll your spine up, stacking one vertebra at a time on top of your sacrum.  As you are rolling up, you may feel spots that don’t move as freely as others. You should stop at any of the areas that feel stuck and take a deep breath and focus on the area to loosen up.  Repeat the breathing at each segment that seems stuck.  Once you have rolled all the way up, relax your neck and shoulders and slowly let your head tilt forward, allowing the weight of your head to pull the rest of your spine along as you roll over one vertebra at a time.  Finally, roll down as far as is comfortable and slowly roll back up one vertebra at a time repeating the process 3 to 5 times.

Circles:

Stand erect coming up from the top of your head and arms at your sides.  Ball your hands up into fists with your thumbs out (as if you were hitch-hiking.)  Raise your arms out to the side making sure both shoulders remain even.  Squeeze your shoulder blades together and with your palms facing down toward the floor (thumbs pointed forward), rotate your arms in a 6 inch diameter circle forward, toward your extended thumb.  To reverse the circles, turn your palms to face the ceiling and circle backward toward your extended thumbs.

NOTE:  Start with 20 circles each direction once daily.

Some of these exercises may seem technical but once you try them 3 or 4 times you will get it and be able to do it whenever you get a spare minute during the day.  I personally, prefer to do this right when I wake up in the morning, not only to get my spine loose and ready for the day, but it also helps me wake up and get the blood pumping through my veins.

Upon beginning these exercises, you may notice that your spine is not very mobile and at times can be quite stiff.   I have seen my clients improve mobility and decrease back pain just by doing these exercises once a day.  It’s also a great way to stay aware of your body, your pain, and your posture and where you may have chronic holding patterns that can be alleviated and changed with stretching, re-patterning exercises and bodywork.

Learn How to Market Your Massage Practice Through Home Study

Learn How to Market Your Massage Practice Through Home Study

In this day and age of technology and social networking it becomes more difficult for the entrepreneur to find ways to market their business. Now for LMT's there are continuing education "at home" study courses that can help take some of the guess work out of this problem for private practice owners. I found this article to be very informative and helpful with what to look for and maybe to avoid as well. It's worth the read!

Happy business building