There's the rub

It's not marketing: Frequent massage & bodywork offers tangible results

2009-11-02T10:00:41-08:00

When I started my practice two years ago I went to a chiropractor. I wanted to try other complementary health services so I could offer an opinion if a client asked. So I went to see this guy in Banker's Hill. Nice session, pretty quick and at the end he tells me that one leg is shorter than the other and if I come back 11 more times I'd be fixed.

Well, I spent too long living in Manhattan to not think that a bit dodgy and while I think chiropractors can be useful for some conditions, at $75 bucks a session, at least my lopsided pockets are full.

So when clients ask how many sessions they need to feel better, I often hesitate. Do I jump into the "12 sessions and you're fixed" routine? Not so much.

There are many things I consider before I answer: I like to know what you do for work, because it tells me something about your personality and the stress your body endures on a daily basis; I like to know what you eat and if you exercise frequently, as this tells me how important self-care is in your life. Lastly, I ask about your budget, because the biggest barrier for most people is the cost.

Once that's done, it's a case by case basis, based on your unique situation. For some, once a week and adding yoga and meditation; for others, longer sessions with hot rocks to quickly break down the tense muscles. There's no standard. Yet what I notice is how you change. You begin to eat a little better, add more varying workouts to your routine and are more aware of your body and when it stats feeling tense. That's the key: instead of shutting it down, feel it and let's get those muscles smooth again.

For me, the basis of massage is not luxury; that's what high-priced spas and hotels are for. Regular bodywork is for connecting your mind with your body. I know that sounds so "energy" and hokey, but coming from my background of working with people living with trauma and seeing the tangible results, it's true.

Now bodywork isn't going to solve the deficit, cure cancer or make you leap tall building in a single bound (though it does enhance physical activities), there is growing research that backs up the claims of how frequent bodywork and massage can enhance your life.

Take a quick read of this article that discusses some of those tangible benefits of frequent bodywork and then let's talk at your next appointment.

Quick massage tips you can use anytime!

2009-11-02T08:35:51-08:00

When you sit at a desk, hunched over papers or a computer, your body tends to form a C shape. This slumped posture creates pressure on your back, neck and shoulders and can cause pinched muscles, fatigue and, if you've been reading a lot, eye strain. The following pick-me-ups will help break this tension cycle. They don't need to be performed in any particular order. However, if you do only one technique, be sure to repeat it to get the best results. In some cases, you do not need to actually massage the muscle, because the movement itself creates the massage effect. You'll get the maximum benefit from doing two or three techniques.

Preparation
1. Loosen your collar.
2. If possible, remove confining or thick garments such as jackets and sweaters.
3. Center your attention before beginning.

Shrugging the Shoulders
When you shrug your shoulders, you are exercising muscles that tend to get pulled forward and hardened by tension. This tension buildup commonly occurs when you sit with your weight resting on your tailbone instead of forward over your hips. Shrugging breaks up the tension and provides a mild form of exercise that increases blood flow and restores mobility. The more you support the mobility of your shoulders, the less likely you'll be to harbor tension there.

1. Slowly lift your right shoulder straight up to your ear.
2. Slowly return your right shoulder to a neutral position.
3. Repeat the lift/release movement with the left shoulder.
4. Repeat the lift/release movement with both shoulders together.

Hints:
- Keep your shoulder muscles soft as you do this. Don't force the movement.
- Don't tilt your head toward your shoulder. Bring your shoulder up to your ear.
- Keep the opposite shoulder in a neutral or slightly dropped position and avoid hunching it as you lift the shrugging shoulder.

Squeezing the Neck
It's easy for your neck to become tense, especially when you are seated at a desk. When the neck muscles tense up, your neck often loses its mobility. A neck massage helps to restore muscle flexibility and release built-up tension.

1. Place your right hand on the right side of your neck and position your fingertips just to the right of your neck bones.
2. Keeping your fingertips together, massage the neck muscle using a gentle, circular motion. Without straining, move your hand up and down the neck muscle. Keep your neck in a neutral position as you massage.
3. Repeat the procedure using your left hand on the left side of your neck.
4. Repeat the procedure again using both hands and massage both sides of the neck at the same time.

Hints:
- Don't press your neck so hard that you feel compelled to counteract the pressure in order to keep your neck from being pushed out of a neutral, upright position.
- Watch out for the tendency to hunch your shoulders, especially as you increase the pressure.
- Don't let your head fall backward into your hand or forward into an extreme bend. Keep it level and in a neutral position.

Pressing the Temples
It's almost instinctive to rub your temples and forehead when you are tired or stressed. Exerting pressure on the temples does help relieve headaches and jaw pain, and often refreshes the facial muscles.

1. Place the index, middle and ring fingers of each hand against the corresponding temple on either side of your head.
2. Close your eyes, press gently and slowly move your fingers in small circles for about 15 seconds.
3. Rest for 15 seconds and then repeat, with the fingers moving in the opposite direction.

Hints:
- Rest your elbows on the desk as you massage.
- Don't press too hard, otherwise you might irritate the delicate skin over the temples. If you want to use the pressure technique, keep your fingers still and slowly increase the static pressure.
- Move your fingers very slowly. The slower the movement, the more relaxing the massage.

- Using the same circular movement, massage up your temples and across your forehead.

Get in shape one class at a time:: Aire: a new fitness co-op in San Diego

2009-10-10T09:58:07-07:00

I can't often complain about fitness. Having bursitis, my exercise regimen is a bit limited. Classes have often been at the top of my list, but most classes come with an unreasonable gym membership that you never end up using and all you see is the monumental waste of money.

Aire sees fit to change that. Aire is a new fitness co-op in downtown San Diego that offers individual classes by professionals at their trade. Housed in this wonderful 1600+ studio are fitness entrepreneurs offering you no-commitment classes. An extra bonus: free 2 hour validated parking in the garage just north of their entrance. In downtown San Diego? Sweet!

Aire location::

1014 5th Ave
Suite 120
619-239-AIRE (2473)

If you can't relax, maybe you can just breathe

2009-09-04T10:46:41-07:00

Is there anything worse in a massage, then hearing "relax?" I make an effort not to say that to clients (though my BUD/S candidates get it yelled at them, but that's another matter.) When I hear someone say "relax" I instantly tense up; as if I'm not doing something correctly and really, that makes me feel stress-free.

So when in your session and you can't let go of the stress of the day, or the deep-tissue is getting pretty intense, take a deep breath. From your belly and out your mouth. Breathe into the feeling, into the pain, into the release.

Here's some tips from physical therapist Cathy Ulrich ::

*As you settle onto the table, even before your therapist enters the room, feel the weight of your body on the table. Allow yourself to be supported by the table and begin to notice your breath.

*Feel your breath moving of its own accord. Where is it most noticeable? Where could it express more? Invite your breath to move into the spaces that feel less full (without effort--just invite).

*When your therapist starts working, notice the pressure and rhythm. While maintaining a comfortable rhythm in your own breathing, notice when she lets up on her pressure and breathe in. When she applies pressure, breathe out.

*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?

The unspoken FAQ of some men :: What if I get an erection?

2009-09-04T10:29:02-07:00

Question:: I want my husband to come in for a massage but he says he's afraid he might get an erection. Does that kind of thing happen?

Answer:: This seems to be the unspoken question that many men have and what may be keeping them from coming in for bodywork. I'll answer this question the way I talk to my clients and not speaking for every therapist.

Erections may happen. That's a truth. But in my opinion, so what? It's not personal. At the present time in my practice, I'd say the ratio is 70/30, male to female. Through word of mouth, these men come back and tell others because they tell me I am professional and make them feel comfortable.

Last year I was talking to a fellow female therapist who said that if her male client has an erection, she ends the massage and chastises him. I was appalled. An erection is a physiological response to massage; not an invitation for illicit behavior. I think therapists who respond as she does, and I've talked to a few, make it difficult for many men to seek bodywork that could do their body good.

Granted, if the client is making lewd comments, or touching himself or making his erection an issue, then yes, by all means, the session is over. But I tell you, in all my years of doing bodywork, I have NEVER run into a lewd man who outright solicited me.

So bottom line, men : if you happen to get an erection during your session, if you're with a professional bodyworker who upholds their boundaries and understands how the body works, this is a non-issue and I hope the "fear of" doesn't keep you from getting massage

Massage for menopause :: Can it help to ease the journey?

2009-09-04T10:02:30-07:00

By Karrie Osborn

After months of hot flashes, fatigue, and irritability, oftentimes the last thing a woman in the throes of menopause wants is to be touched. Yet, this is exactly when a woman needs to experience touch, especially massage and bodywork. When she most needs to be nurtured, comforted, and reminded of her beauty and inner spirit, is often when a woman's body rebels and begins fighting against her.

Many say touch, and a host of other complementary therapies, can rebuild a woman's trust with her physical self and help her ride through the transition known as menopause. For the 4,000 new members joining the club each day, that's good news.

Menopause -- The Stages, The Symptoms

A natural occurrence in life, menopause usually begins in a woman's early 50s and signals the end of her reproductive years. Just as with pregnancy and childbirth, each woman experiences menopause differently. Some women sail through this time without much trouble, others are debilitated by the laundry list of symptoms that accompany it.

Menopause has three stages, each presenting varying degrees of challenges. Perimenopause is the first phase and usually begins a few years before full-onset menopause begins. Menstrual cycles change and become erratic, while hormone production begins to diminish. Hot flashes and some of the other more intense symptoms can start during perimenopause as well, although they usually occur in the second stage, known simply as menopause.

During this second phase, all the symptoms you're going to have will make their arrival, hormones take an even greater nosedive, and menstruation stops. Symptoms can last as few as two years or go on for a decade or more. Most women hover around the five-year mark.

The final stage of menopause is postmenopause. It's at this time, with all the hormonal changes in effect, that women are especially susceptible to the ravages of osteoporosis, Alzheimer's disease, and cancer.

The symptoms accompanying menopause are both varied and extensive, with hot flashes winning out for the most recognizable of them. Some women will notice slight changes in their body temperature when a hot flash strikes, others will have the full-blown effects of flushed face, intense heat, profuse sweating, even disorientation.

Other symptoms of menopause that don't get as much fanfare include insomnia, irritability, irregular menstrual cycles, night sweats, skin and vaginal changes, fatigue, memory loss, anxiety, headaches, and depression, to name a few. If not addressed, the intense hormonal changes that occur, especially the reduction of estrogen in the body, can lead to more serious problems, such as glaucoma, bone loss, and heart disease.

The school of thought for relief from many of these symptoms and conditions had, until recently, relied on hormone replacement therapy (HRT). Women around the world quickly halted their pharmaceutical HRT regimen when studies began showing that other, even deadlier dangers lurked behind the benefits of HRT.

Now women are seeking out other avenues for balancing hormones and finding peace during this sometimes difficult journey.

Bodywork Answers

In their book Your Menopause, Your Menotype, naturopaths Angela and Mark Stengler say it's important for women to be good to themselves during this time. "Remember, major hormonal and metabolic shifts occur during menopause. Your body needs adequate rest. The more you can relax, the easier the transition will be for you. Your stress glands (adrenals) need to be working optimally to make up for the shutting down of your ovaries."1

One solution -- a few extra massages. They say their patients who scheduled more bodywork time during the "heat" of menopause were happy with the results.

Stress doesn't need to be your best friend :: Finding balance is possible

2009-07-13T20:36:18-07:00

I used to think that I was a Type-A neurotic New Yorker. Well, I am... but as I've aged and lost my mother and grandmother, many of the things I thought were super important :: having my husband do what I ask as soon as the words are out of my mouth, having my children not act like children and dealing with co-workers who don't work at the same speed as I (I hope the ridiculousness is shining through) were not really important things. These things didn't need to be taken internally, thus causing me agida and angst that will ultimately shorten my life in the form of a stroke or heart attack.

So while I am still a total Type-A neurotic New Yorker, it's been tempered by healthy habits that reduce my overall stress. While I certainly can't tell you how to reduce the stress in your life, I can share how I reduced mine ::

Wellness
Each month I get acupuncture and at least two sessions of bodywork. I no longer stress about getting to CorePower yoga class; I bought a CorePower DVD that brings the yoga to me on my schedule, whether it's 6am or midnight. I also try to walk or go to the gym at least five days a week, but if it's only three or four days, I'm happy with that, too.

Also, after more than 10 years, I've kicked the smoking habit and haven't had coffee since May '09. I now drink Yerba Mate and herbal tea and plenty of water with fresh lemon. And of course, the occasional alcoholic beverage to keep all in perspective!

Get rid of the excess drama
As a woman, this was the hardest for me and was a three-year journey. "Friends" or acquaintances who didn't offer any positive vibes to my life were let go. I also stopped overloading myself and lowered my expectations to the realm of reality. As a single being, I can only accomplish so much within a 24-hour period and if it's not all 350 items on my to-do list, the world will not end.

The biggest change was in how I deal with my lover and my friends. I have high expectations. I saw a therapist who helped me put things in perspective and take these expectations off the shoulders of those I love. It enabled me to deal with them with more patience and caused me less... drama.

Enjoy the stillness
It so easy to get so caught up with what you "have to do" that you lose the ability to simply "be." My work has been a big part of this change in my life. Durng most sessions, I spend more than an hour in complete quiet, with relaxing music in the bacjkground. Because I am paying attention to your body, your subtle changes, my mind doesn't wander; at most, I go completely blank.

That "blankness", that stillness of thought, allows me an ability I never had before :: to live in the moment and enjoy the stillness. To be aware of my breath, my body. It's very powerful and very stress relieving.

So what changes can you make? To find the balance in your life and decrease your overall stress?

The Simplicity of Stillness -- Have you practiced it lately?

2009-06-03T09:35:06-07:00

Millions of us are overloaded with responsibilities and distractions, and although we attempt to stay healthy by eating well, exercising, and getting enough sleep, what are we doing to nurture our minds and spirits? In this hectic world, is there still a time and place for stillness?

Marlise Karlin focuses on rebooting people by experiencing The Simplicity of Stillness® and offers some simple tips for living life well that cost nothing, but are invaluable in making the journey of life more enjoyable and balanced.

#1: Breathe Into the Moment

In the midst of a busy day, take a few moments to find stillness. Slow your pace, breathe deep, and refocus your attention away from the mind-chatter. Instead, reflect on what is most meaningful to you in life, and carry those inspirational thoughts with you throughout your day.

#2: Take Inspired Action

Being in constant reaction mode will leave you feeling exhausted & unfulfilled. After taking a moment of reflection and stillness, follow through with the necessary steps to achieve the goals you set forth for the day. If a disruption occurs, acknowledge it and look for a solution, rather than allowing it to derail you. Notice how your new focus helps you to stay on track with greater ease.

#3: Water Your Garden

Truly acknowledge the people in your life for the value they bring to you and the world. As with a garden, relationships need to be nurtured and appreciated. With even a sprinkling, the relationship will bloom – and the beauty of what is given will return to you tenfold.

#4 Be Aware of Your Attitude

Notice how you feel and how you radiate those feelings outward. If you have a positive attitude, people will not only gravitate to you, but it might even help change the attitude of others from negative to positive. If you are projecting love, generosity and hope, others may follow your lead. Realize how what you give comes back to you!

#5 Make Choices

Acknowledge that you have the ability to make choices that will keep you moving forward toward your overall vision, rather than letting other people, or life’s circumstances distract you from staying focused on what matters most. Choose what moves you toward your goals that give you the greatest rewards – inside and out.

“People are running at a hundred miles an hour, racing with the clock, trying to squeeze in ways to stay healthy and fit,” said Marlise Karlin. “It’s important to realize it only takes a few minutes a day to completely reboot ourselves by nurturing both mind & body to become more balanced and healthy.”

Stop Judging Your Beautiful Self :: Massage Fits You (yes, YOU!)

2009-06-01T09:58:20-07:00

As you know, my practice is not the incense and candles type massage. Yet I am thankful that my objective clients schedule sessions and refer others for that very reason. Last week, I had a number of sessions that were emotionally trying. Folks who were able to release, able to talk about their body issues and others who had never had a massage and were referred to me because they were told I "held the space."

So when I saw this article, I thought it would be a great way to put out there to others that massage is so much more than hands on a body -- if that's what you want. And often times, when you find that therapist that "holds that space" for you, it can be a revelation that you never expected.

By Rebecca Jones

Sol Benson loathed her body. It went beyond mere embarrassment at how "fat" she was. Deeper still was the conviction that her body was unworthy of love, was deserving of nothing that felt pleasurable or nurturing.

And it was that alienation from her own body that for years kept Benson, a professional dancer who has waged a lifelong battle with anorexia, from getting the massage she knew would be so helpful to her. "I stayed away because getting a massage was being good to myself," said the 45-year-old Colorado mother of two, whose own mother and brother are massage therapists. "If I'm on a weight loss cycle, it's like 'I don't deserve love, I don't deserve food, I don't deserve to feel good about myself.'"

Benson credits Mary Rose--a Boulder, Colorado, massage therapist who has developed a special style of acupressure particularly appropriate for the physically fragile--with understanding her particular psychological fragility enough to help her turn massage into a tool for healing, rather than a doorway to despair.

It was the tender care from Rose, Benson explains, that helped the process. Her nonjudgmental ways helped Benson maintain balance. If, however, Rose had brought up weight, or in this case, the lack thereof, Benson admits it could have sent her into another purging cycle.

Benson's story illustrates just how complex the issues of body image can be in 21st century America and how massage therapists need to be careful as they negotiate this potential psychological minefield with clients.

"What you see may not be what they're seeing," says Rose, who supervises the massage therapy program at HospiceCare of Boulder and Broomfield counties, and who developed Comfort Touch in response to the special needs of massage clients in medical settings. "You can't invalidate what they think they're seeing because they'll think you're lying. You simply can't say anything that's value laden, good or bad. That's the message I'd convey: never say anything about body weight. That's my policy, no matter what weight people are."

With America in the grip of an obesity epidemic--while at the same time holding up waif-like thinness as a cultural ideal--many people are worried about excess pounds and the harsh judgments that accompany them. Embarrassment at the thought of uncovering imperfect bodies for the close contact of a massage or bodywork session drives away untold numbers of potential clients.

The problem isn't limited to issues of weight. Many people avoid massage because of embarrassment about acne, surgical scars, birthmarks they consider unsightly, or some other physical deformity or flaw.

"A really common one is, 'I have such ugly feet,'" Rose says. "I always laugh and say that in 20 years, I haven't seen an ugly foot yet. People just have bad attitudes about their feet. In general, people are so self-judgmental."

Putting clients at ease and reassuring them that they will not be judged by their physical appearance requires considerable skill and intentionality on the part of the massage therapist.

"This is something that's so prevalent and something we deal with daily," says Jonathan Burt, 27, a Detroit massage therapist and massage instructor. "I can't tell you how often I've heard, 'I have to wait until I get into shape before I come in for a massage.' They think they have to be in shape before they can relax."

Given the increased blood flow that results from massage, as well as the benefits to the lymphatic and other body systems, Burt believes obese people and others who suffer from limited mobility are the people most likely to benefit from a good massage. That's why he especially treasures his overweight clients.

To lessen discomfort, Burt says he stresses to all potential clients that their bodies will always be draped. And he lets clients know that he identifies with their fears. "We all have flaws," says Burt, who gave his first massage at age seven, when his grandmother, a double amputee, asked him to massage her stumps. "Myself, I'm not the American Gladiator. I inform people I have flaws as well, and I'd be more than willing to help them overcome their self-consciousness."

Equally important is the demeanor of the therapist. Compassion for the client is paramount.

"People come to the table with all different kinds of baggage, their own image they create of themselves," says Charlie Murdach, 38, a Portsmouth, New Hampshire, massage therapist. "For me, it's meeting the person where that person is and addressing that person in an appropriate and compassionate way."

Murdach, who has been a massage therapist since 1990, says he has yet to meet a potential client that he can't help, regardless of that person's physical condition. He credits this to his ability not to try to force anything, but to also being open to the possibility that miracles can happen.

"Whatever is going on with that person, whether it's a deformity or some type of disability, I make sure I can step up and hold the waters calm for that person," he says. "The key is, from the initial conversation you have with a person, before the person even comes in, you start talking to them in a way that's understanding and compassionate. When they show up, they show up with whatever they have. It doesn't matter if they're missing an arm, or have a deformed hand, the person who is standing there desires to move forward."

Originally published in Body Sense Magazine Spring/Summer 2008.

Surviving trauma & dealing with loss through bodywork

2009-05-19T20:32:42-07:00

By David Sobel and Robert Ornstein

Traumas usually follow from loss, and any loss can disrupt our sense of self, identity and permanence. We easily recognize some losses, like that of a loved one, of health, of possessions or of affection. Some losses are more subtle, such as loss of an ideal, or one's sense of purpose, hopes or plans.

Several studies of traumatic losses have found a relationship between traumatic events and health risk, including a decrease in immune function. Physical and emotional symptoms may also be present, including heart palpitations, chest pain, headaches, dizziness, loss of appetite, nausea, muscular pain, insomnia, inability to concentrate, irritability and fear of intimacy.

Some severe traumatic experiences require professional assistance. What follows is some bits of self-help advice that may be of benefit either alone or in conjunction with expert support.

Feel Your Feelings. Allow yourself to grieve. On the other hand, don't feel bad if you don't feel bad. Those around you are likely to send subtle messages about how you "should" feel. The most important thing is to allow yourself to feel whatever you feel.

Expect Ups and Downs. Many reactions to trauma are normal and natural healing responses, they're not signs of failure, weakness or "going crazy." For example, nightmares and flashbacks may have a value. They can be a signal you are working through the events, or they may be a sign you are searching for some new meanings. Even distress can help you mobilize ways of coping and healing.

Don't Do It Alone. A traumatic experience can disrupt your ties with others, leaving you feeling isolated. Seek out people who have gone through similar events. There are self-help groups for nearly every major trauma. If the thought of participating in a support group is not appealing to you, a one-on-one relationship with a friend or counselor is a good alternative.

Talk About It. There is mounting evidence it's healthy to confess and confide. One survey showed adults who experienced trauma as children and never talked about it were more likely to develop cancer, hypertension, ulcers and serious cases of the flu than those who talked about their experiences with others.

Writing Really Helps. Confiding our feelings in others or writing them down puts them into words and helps us sort them out. Words help us understand and absorb the traumatic event in order to eventually put it behind us. It gives us a sense of release and control.

Look For The Positive. Many victims of trauma find they reorder their life's priorities and appreciate life more. Some even work to change the conditions that led to their misfortune. Try to consider the trauma from a larger perspective. Finally, give yourself some credit for coping with all you've been through.

Integrating bodywork in dealing with trauma -- It can work

2009-05-19T20:30:42-07:00

By the time I actually got to massage school, I had already had more than 15 years of experience of professional touching. Sounds weird when written that way, but that's what I did. Since I was a teen, I've been a big volunteer type. Candy striper (do they even have them anymore!?), reading to the blind. During college and in my early 20s, I volunteered with rape and incest survivors, a health clinic and with those living with AIDS. Touch was integral part of all those positions. More importantly -- understanding how, when and what type of touch was going to help, not hinder.

Last year, the Army finally got a clue in realizing that pills are not going to be the only answer to help our warriors when they come back from war. The men and women who put their lives on the lives aren't comparable to the soldiers of yesteryear and the treatments must change as well.

I currently work with a select group of those living with trauma and although it is emotionally charged, it is the most satisfying work that I can ever imagine. These clients understand that integration takes the whole person -- body and mind -- and you'd be surprised to know what can go on in an hour while you are "forced" to feel my hands on your body and try, for just a minute, to stay within the bounds of your frame. If you've seen your best friend die in front of you, if you've been abused by a person who professed to love you, if you're body has been used not for pleasure but for sexual pain, you'll know that staying in your body can often be a trying existence.

I highly recommend speaking with your mental health care provider about whether bodywork could be an integral part of your integration. As many of you know, I am on objective therapist, with feet firmly planted on the ground but trauma work is truly... well, I can't find words, but if there was one "holistic" aspect of my practice, trauma work would be it.

Having some back pain? Start by strengthening your core with some yoga moves!

2009-05-19T18:42:31-07:00

Many clients come in with a complaint of lower back pain. If you've been a client of mine, you know I ask a lot of questions about your work space and level of activity. Why? Not cause I'm a nosy bugger, but because there are some things you can do at home to help reduce your pain without medication or too much effort and the first step is to strengthen your core!

This video clip from Beth Shaw, creator of YogaFit, offers some simple moves you can use to strengthen your core, which in turn, often helps to decrease your back pain.

Try some of these moves when you get up in the morning and before you head to be, then make an appointment for a great Thai Yoga or Deep Thai session and I guarantee you'll see a difference!

Massage Garage San Diego new video introduction

2009-04-29T13:38:27-07:00

Andrea Kane

Researcher finds that coffee lessens pain of exercise

2009-04-20T16:41:40-07:00

I find it a bit curious that many of my clients are athletes or lead very active lives. In fact, it's because of this clientele that I've lost 40 pounds since I started last year.

Since I endeavor to ramp up my regimen until I'm able to run five miles three times a week, so that I can run a 10K before year's end, this article about coffee's effect on exercise pain, was of great interest.

Bodywork after breast cancer surgery

2009-04-20T16:28:50-07:00

NOTE: I am currently working with two women who are in remission and thought this was a wonderful article to share. Again, while this article is geared to massage therapists, there is useful knowledge for anyone to know and share.
While more women than ever are able to beat breast cancer, there is still a need to help them recover from breast removal surgery. Despite warnings to avoid bodywork on anyone with a history of cancer, properly prepared massage therapists can help survivors heal from their breast cancer surgery.

by Nicole Cutler, L.Ac., Institute for Integrative Healthcare

Weighing in as one of the diseases women fear most, breast cancer is estimated to affect one in every eight women. Despite breast cancer being the second-leading cause of cancer deaths in American women, its early diagnosis and treatment has drastically improved this illness’ survival rate. When included in a person’s recovery from this illness, massage therapy has the capacity to improve the physical and emotional health of a breast cancer survivor.

With compassion, specific training and attention to documentation and legal issues, bodyworkers have the tools to help clients mend the parts of their life fragmented by traditional breast cancer treatment. As one of the leading treatments for breast cancer, the complete or partial surgical removal of breast tissue can make a significant impact on a person’s life. In addition to the side effects from other therapies one may have received, the loss of one or both breasts may congest blood, lymph and energy circulation in the chest and upper extremities. Just as important to an individual’s well-being, breast disfigurement or amputation can take a drastic psychological toll on survivors.

Types of Breast Cancer Surgeries
Since there are so many variations of type and severity of breast cancer, the treatment approach for this illness is highly individual. Involving a great deal of deliberation between patient and doctor, most women will have surgery and an additional therapy such as radiation, chemotherapy or hormone therapy. In general, breast removal surgeries fall into one of the following four categories:

1. Lumpectomy – A surgical excision of only the palpable tumor mass.

2. Partial Mastectomy – Removes less than the whole breast, such as a quarter of the breast where the tumor resides.

3. Modified Radical Mastectomy – Removes all breast tissue, including the skin, nipple, areola and most of the axillary lymph nodes on the same side while leaving the pectoral muscles intact. As the most common surgery for early stage breast cancer, this is also called a total mastectomy with axillary dissection.

4. Halsted Radical Mastectomy – Removes the breast, skin, both pectoral muscles and all axillary lymph nodes on the same side.

Massage Therapy Following Breast Surgery
Because of the unknown mechanism for spreading cancerous cells, most massage therapy schools teach that cancer is a contraindication for massage. However, modern research has repeatedly demonstrated that carefully executed bodywork offers measurable benefits to people currently living with or who have survived a bout of cancer. Regardless of the growing acceptance of massage therapy for cancer-related issues, approaching a client with a recent or distant history of breast cancer always mandates the practitioner proceed with caution.

· Permission – First and foremost, obtain the permission of your client’s physician prior to administering massage.

· Consent – Make certain you have your client’s written informed consent before proceeding with massage therapy.

· SOAP notes – Adhere to this conventional form of record keeping, which includes taking subjective, objective and assessment plan notes.

· Training – Only proceed with bodywork if you have successfully completed training specific to oncology massage.

Following breast cancer surgery, common physical problems may include local pain, swelling and restricted range of motion. If the pectoral muscles have remained intact, the physical effects are likely the result of impaired circulation from removed lymph nodes, scar tissue and adhesions from surgery. Including techniques such as therapeutic touch for acute surgical recovery, lymphatic drainage massage for lymphedema, scapular mobilization for a stiff shoulder, myofascial spreading for tight pectorals and cross-fiber friction to dissolve scar tissue, a therapist trained in oncology massage has many tools to help clients recover from breast cancer surgery.

Women who have experienced the trauma of breast cancer surgery can benefit emotionally from touch-centered therapy. When applied with healing intent and compassion, a massage therapist’s touch can function as a bridge to help clients become reconnected to their body. For many breast cancer surgery recipients, the physical contact of massage eases the feeling of being a stranger in their own body, a transition that can help them find comfort in their new physical form.

Since a lumpectomy or mastectomy is indicated in a majority of cases, many breast cancer survivors must contend with the consequences of their surgery. Although not outfitted with a medical doctor degree, massage therapists can help clients with a history of breast cancer return to health. By seeking the proper training, taking acceptable notes, getting physician permission and obtaining client written consent, massage therapists can facilitate their clients’ physical and emotional recovery from breast cancer surgery.

References:

Handley, W. C., Jr., LMT, Massage for Cancer Patients: Indicated or Contraindicated?, Massage Today, January 2007.

Manzulli, Sabino L., LMT, Bodywork & Visualization Therapy for People With Cancer, Massage & Bodywork, August/September 2001.

Vanderbilt, Shirley, Into the Looking Glass: Massage for Mastectomy Patients, Massage & Bodywork, August/September 2000.

www.amtamassage.org, Mastectomy Massage, Cheryl Chapman, Eileen Kennedy, American Massage Therapy Association, 2008.

www.breastcancer.org, About Breast Cancer: Statistics, Causes, Symptoms, Surgery Options, breastcancer.org, 2008.

www.mayoclinic.com, Breast Cancer, Mayo Foundation for Medical Education and Research, 2008.

www.suite101.com, Massage After Mastectomy, Chris E. Barrett, 2008.

Trusting your therapist's touch... easy for some, not so easy for others

2009-04-20T16:21:37-07:00

One of things I am very conscious about in my practice, is the way that I approach a new client. Since I also work with people who are living with trauma, I often think I am maybe too aware of the issues of touch in the practice of massage.

One would think that if a person comes to a therapist, they are ready to be touched. That is not always the case. Each of you have your reasons why you choose the type of therapist that you do and under what conditions. For example, you can choose to go to a chain, like Massage Envy, a neighborhood wellness center that's been around a while, a massage school, a spa or a private therapist. The reasons vary, depending on what your ideas of the experience are and what you're seeking.

Curiously, many of the clients who have found me online are folks who have never received massage in their life. So the touch approach, I think, is even more important. One has to be very aware of the speech, the pressure and ensuring that the massage is what the client wants and not what I, the therapist, think they need. It's often a very fine line.

And many times, I've heard others say, "The idea of someone strange touching me freaks me out," when asked why they're never received a massage. As with everything... to each their own. But if you have considered getting a massage, especially in these particularly trying times or if you've even just wondered about how you can let go a bit with your current therapist, this article raises some interesting points for therapists, which i think are also helpful for potential clients.

Massage Garage SD now on Facebook!

2009-04-17T10:26:44-07:00

For those of you who have yet to make an appointment, you'll be happy to know that aside from being an excellent massage therapist (pat on the back!) I'm also a major class geek! So as any self-respecting, forward moving, always marketing geek would do... I've created a Facebook page for the business.

So please join me there. Ask questions. Leave comments. And of course... tell your friends!

Get your workout on your iPhone :: PumpOne fitness program

2009-04-06T17:45:16-07:00

My dreams of returning to a size 4 are about as distant as my 21st birthday -- long gone and never to be repeated. However, as I enter my late 30s, my fitness goal is to simply feel better and move more. Variety is the spice of an active life and I see myself perusing fitness mags for the workout pull-outs they offer just for a different rep. So being a geek, the PumpOne program is just up my alley and I hope you find the program and the tips useful in your fitness routine.

According to Declan Condron, co-founder of PumpOne, the world’s most advanced iPhone fitness program, “variety in your workout is key, if you have a goal you are trying to reach, keeping your fitness program interesting and varied can help keep motivation up.” Declan is the fitness expert behind PumpOne’s newest iPhone app, FitnessBuilder, which offers over 400 different workouts tailored to every fitness goal imaginable – including getting that perfect bikini-body.

Declan addresses some of the most common fitness questions here:

What is the most effective way to slim down for summertime?
I recommend an all-round conditioning program that includes strength training, cardio and flexibility training. Depending on the time available, an ideal plan would have three days of strength training, two-three days of cardio, and stretching as often as possible.

How much time do you have to commit to see a difference in your body?
Ideally, you should try to do something everyday. This does not necessarily mean you have to be at the gym at the crack of dawn and workout for hours. By making some smart decisions you can add in exercise in short bouts through the day. For example, let’s say a person goes to the gym three days a week which is typical, and on the other days they do 10 minutes of yoga in the morning before going to work, 10 more minutes of walking the stairs during lunch and 10 more minutes of crunches or something similar when they are watching TV at night. This is an additional 30 minutes of exercise per day that doesn't really interfere with their daily work routines. By adding these short bursts they can really jump start changes in their body composition.

If you only focus on the areas that are going to show in a bathing suit (abs, thighs) will that improve those areas?
Not really, as there is no such thing as "Spot Reduction". Spot reduction refers to the idea that if you do a ton of exercises for a body parts, such as your triceps, you will achieve beautifully sculpted arms with no "wing" fat. This is unfortunately not the case. The best way to lose weight and gain muscle tone is to perform a total body conditioning program, and eat a healthy diet.

What role does diet play in losing 1-2 clothing sizes?
A huge role! You can exercise till the cows come home but if you are eating poorly and unhealthy foods, then all that hard work in the gym is going to be lost. Food is the fuel that the body uses. Give it poor fuel and it will perform poorly. A quick note: When I refer to "diet" I am referring to a healthy daily diet not to caloric restriction for the purpose of weight loss.

What role does drinking alcohol play in losing muscle and adding fat? (i.e., young women on spring break, vacation like to indulge)
Alcohol can play a very detrimental role in losing muscle and gaining weight. First, alcohol is what I would consider empty calories, there is no nutrition value. A 12oz. regular beer contains approx 150 calories and a 4oz. glass of wine contains approx 80-100 calories. Multiply that by however many drinks you typically have a night, and you have a lot of bad calories being consumed. Secondly, alcohol can often by used as fuel when exercising which stops the body from using the preferred fuel – fat. Thirdly, alcohol can have a negative effect on the hormonal changes that occur after exercise restricting the anabolic effects and disrupting muscle growth. It also can increase fluid retention, which leads to bloating.

How quickly can you become “out of shape”? Is it possible to work hard all winter and then in one week go back to your starting point after indulging too much?
You will not become "out of shape" after short periods of inactivity, in fact, taking a week off here and there can actually increase the positive effects of working out hard. The body needs time to recovery from exercises so a little vacation from working out is good. That being said, you can't take too long off or you will start to see a steady decline. It doesn't happen overnight but it will creep up on someone if they are not doing anything for a few weeks. You can also take time away from working out hard and still be active by doing some other form of activity.

About Declan Condron, MS, CSCS, USAW
Declan Condron is PumpOne's exercise physiologist and has been in the fitness industry for over 10 years. He has worked as a Strength and Conditioning Coach, Physical Education Instructor and Personal Trainer. As an elite personal trainer at an exclusive New York City gym, Declan has held the positions of Personal Training Manager, Fitness Manager and Personal Trainer.

As co-founder and fitness expert for PumpOne, the only portable personal training program for color image-ready handheld devices like the iPod, Treo and others, Declan designed all the digital trainer workouts for consumers for varying fitness levels and goals. Declan holds a M.S. and B.S. degree in Exercise Physiology from Southern Connecticut State University and Hofstra University respectively. He completed his internship for his B.S. degree in Cardiac Rehabilitation at a Long Island Hospital. He completed his internship for his M.S. degree in Sports Strength and Conditioning at Yale University. During these times, Declan has worked with everyone from post rehabilitation cardiac patients to professional athletes. Declan is also a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA), as well as a Certified Olympic Weightlifting Coach through the United States Weightlifting Association (USAW).

About PumpOne
PumpOne creates portable personal fitness trainers that go where you go. With the world's largest made-for-mobile exercise image and video library, PumpOne's workouts cover every training method and work on any portable mp3 player or Smartphone. Employing state-of-the-art technology with the simplicity of drag & drop or just a touch of a screen, PumpOne's branded and private-labeled products help users lose weight, gain strength, build endurance, become more flexible and help improve heart health. For more information, please visit www.pumpone.com.

The most common question from the massage table :: The Benefits of Frequent Massage

2009-04-01T22:25:13-07:00

New clients often rise from the table asking, "how often should I get a massage?" That's a tricky question and I generally state that the first thing to consider is your budget, then your overall health and whether you will perform the few suggestions I offer. While I offer discounts for packages, this economy may not make it feasible for you to come in every week, every two weeks or even once a month.

But I am one of very few therapists (that I've met anyway) who practices what she preaches. Depending on my client load, I get bodywork at a minimum, twice a month, acupuncture and fire cupping once a month and cardio/weight workout at least three times a week. Aside from my practice, I am a full-time blogger, which means many hours at a computer. So massage, exercise and acupuncture ensure my body and my mind are in working condition. I'm not a young hamster anymore, so if I wish to continue using my body as my most important tool, I've got to take care of it.

So the following article is a really great example of exactly how massage and bodywork can work for you!

Here's the beauty of bodywork:
Its benefits are compounded when massage is utilized as a frequent therapy. The more you get, the more it does. There's no denying the power of bodywork. Regardless of the adjectives we assign to it (pampering, rejuvenating, therapeutic) or the reasons we seek it out (a luxurious treat, stress relief, pain management), massage therapy can be a powerful ally in your healthcare regimen. Researchers say the incredible benefits of massage are doubly powerful if taken in regular "doses." Professionals at the Touch Research Institute at the University of Miami explain the more massage you get, the greater benefits you reap.

Here's why:

The Health Benefits
Experts estimate that upwards of 90 percent of disease is stress-related. And perhaps nothing ages us faster, internally and externally, than high stress. While eliminating anxiety and pressure altogether in this fast paced world may be idealistic, massage can, without a doubt, help manage stress. This translates into:

Decreased anxiety.
Enhanced sleep quality.
Greater energy.
Improved concentration.
Increased circulation.
Reduced fatigue.

Furthermore, clients often report a sense of perspective and clarity after receiving a massage. The emotional balance bodywork provides can often be just as vital and valuable as the more tangible physical benefits.

In response to massage, specific physiological and chemical changes cascade throughout the body, with profound effects. Research shows that with massage:

Asthmatic children show better pulmonary function.
Arthritis sufferers note fewer aches and discomforts.
Burn injury patients report reduced pain and anxiety.
High blood pressure patients demonstrate lower diastolic blood pressure and stress hormones.
Premenstrual syndrome sufferers have decreased water retention and cramping.
Preterm infants have improved weight gain. (I attest to this as my son was seven weeks pre-term and you can see his juicy little chin at just a few months!)

Research continues to show the enormous benefits of touch--which range from treating chronic diseases, neurological disorders, and injuries, to alleviating the tensions of modern lifestyles. Consequently, the medical community is actively embracing bodywork, and massage is becoming an integral part of hospice care and neonatal intensive care units. Many hospitals are also incorporating on-site massage practitioners and even spas to treat postsurgery or pain patients as part of the recovery process.

Help Yourself to Health
Here's the beauty of bodywork: Its benefits are compounded when massage is utilized as a frequent therapy. The more you get, the more it does.

Taking part in this form of regularly-scheduled self-care plays a huge part in how healthy you'll be and how youthful you'll remain with each passing year. Budgeting time and money for bodywork at consistent intervals is truly an investment in your health.

And remember: just because massage feels like a pampering treat doesn't mean it is any less therapeutic. Consider massage appointments a necessary piece of your health and wellness plan, and work with your practitioner to establish a treatment schedule that best meets your needs.

How long after the baby can you still call it baby fat? The Baby Fat Diet may help you answer that question

2009-04-01T21:40:19-07:00

In my practice, I see a lot of pregnant women, women trying to become pregnant and new mommies. And almost always, sometime during the session, the topic of weight comes up. So since my youngest is three years-old and until six months ago, I was convinced that sitting on my butt and wishing the love handles away was the best remedy, The Baby Fat Diet really hit home for me and might give a hint to you too.

Though a word to the wise for the guys or partners of new mommies... don't buy this for her. I mean, really. Hormones, weight, the whole "do I like fat in these jeans?"

from release

Losing the "baby fat" might seem like a daunting task. Getting back into the pre-pregnancy jeans might feel like a stretch - and today's current economy causes another kind of pinch. A limited budget, a demanding schedule and the desire for healthy eating complicates mom’s life even more.

Authors Monica Bearden and Shara Aaron, both new moms and dietitians, offer new tips for tried and true tricks that help moms lose the unwanted pounds without breaking the bank.

Inside the book, moms learn to:

Plan the menu.

Make easy meals at home and pack snacks
Get going with breakfast – rev up the metabolism for the day
Add foods to lose – fruits, nuts, whole grains, and veggies fill up not out

Plan the shopping experience.

Look up and down the food aisle, the most expensive items are at eye level
Fresh vs. Frozen – Frozen fruits and veggies are picked at the peak of freshness and frozen to lock in the nutrition and taste – plus, frozen products can be more economical
Know what’s on sale. Use circulars, manufacturer’s coupons, internet and coupon sites. Plan what you make based on what’s on sale in the store.
Limit impulse buys – stick to the list

Plan for eating out

Don’t drink your calories or jack up the bill – order calorie-free, cost-free water
Be a kid again - order a children’s meal with the fruit cup side instead of fries
Skip the mega-calorie dessert at the restaurant and have a small sweet treat at home

In the book, The Baby Fat Diet by authors Monica Bearden and Shara Aaron, moms learn that small changes can make a big difference. Planning ahead can make for healthier, less expensive meals and snacks. This book offers simple, health and nutrition tips that help women change the set behaviors that make losing weight so difficult. The diet—based on the latest scientific information—is timeless, not another fad that’s impractical to live with over the long haul. The 30 tips throughout the book are imminently practical, and the recipes are delicious. Not only will moms lose weight on The Baby Fat Diet, they will stretch their dining dollar.

Nothing that takes excessive time or preparation made it into this book, only tried and true advice. Mom’s “me time” come in spurts so this book is written in short chapters, none of which have to be read sequentially. Reading in small doses makes it easier to make more changes over time. In addition, Bearden and Aaron offer tips on easy substitutions for favorite recipes, healthy menus, shopping lists, lifestyle changes to boost metabolism and much more.

About the Authors:

Monica Bearden, R.D., is a food enthusiast who believes that healthy living should always include delighting the palate with a rich piece of chocolate. Monica is a registered dietitian and fitness instructor and has helped countless women lose weight. In addition, Monica is co-owner of NutCom, LLC, a nutrition communications company, where she assists major food companies in developing healthier food for the public, works with the media as a nutrition and wellness expert, and writes health- and nutrition-related educational materials on the food industry’s behalf. She is also co-author of the award winning book, Chocolate – A Healthy Passion and writes health-related articles for parenting magazines and for professional publications such as the Journal of the American Dietetic Association; the American Journal of Medicine and Sports; the American Chemical Society; Today’s Dietitian; and the ADA Sports, Cardiovascular and Wellness Nutrition newsletter. She graduated from the Coordinated Program in Dietetics at the University of Texas at Austin, where she was accepted into the Undergraduate Honors Research Program and was the recipient of a Research Fellowship and the Outstanding Nutrition Scholar award. Bearden lives in Tomball TX.

Shara Aaron, M.S., R.D., lives what she preaches: eating a balanced diet and exercising regularly can help you get the most out of life. She began her career as nutrition and health editor for Family Circle magazine. She was also a manager of nutrition communications at a major food company, where she served, among other things, as a company nutrition media spokesperson. She is now the co-owner of NutCom, LLC, a nutrition communications consulting company, and continues to privately counsel patients on weight loss and teach fitness classes as a certified aerobics instructor. Shara is co-author of the award winning book, Chocolate – A Healthy Passion and has published articles in Family Circle, Parents, and American Baby magazines. She earned her BA from the University of Pennsylvania and her MS in nutrition communications from the Friedman School of Nutrition at Tufts University. She completed her dietetic education at the University of Medicine and Dentistry of New Jersey. Aaron lives in Yardley PA.