Tips, tricks and tools: work your quads to stretch your hamstrings

Learned this little trick and the underlying concept in massage school. You can get more out of your hamstring stretch if you first activate your quads. The concept is called reciprocal inhibition. When you have antagonistic muscle groups and you activate one set, the opposite set has to relax. Quads and hamstrings are antagonists, meaning they perform opposite actions. Activate your quads and your hamstrings have no choice but to relax. Then, follow up with your favorite hamstring stretch and you’ll get more bang for your buck. Who can’t use more bang for their hamstring stretch buck?

Step 1 Activate Quadriceps: a simple way is to “sit” with your back against the wall. (I’m having a flashback to high school basketball practice)

Step 2 Stretch Hamstrings: you’ve got lots of options.  Mia the cat seems to like this one. Here’s what you need – an open doorway and a couple of legs. The leg that remains on the floor increases the stretch on the leg that’s up the wall. Also, be mindful to keep your low back flat on the floor instead of arching your back.

You’ll feel the stretch change as you change the angle of your foot (bringing toes towards nose) or as you slightly rotate the leg. Holding a stretch for approximately 90 seconds allows the brain to reassign the muscle tension in the target muscle group. If you start with a more moderate stretch you’ll be  able to increase it over the time of the stretch. If you start at your maximum stretch, you can make yourself really sore and encourage your muscles to go into spasm. Your choice.

Enjoy those loose hamstrings everybody!

Happy Small Business Week!

I am so grateful to all my readers and all my massage clients. As a small business person, I cherish each and every one of you! To celebrate Small Business Week I’m inviting you to join me over at Kiva.org in supporting another small business person in Peru. Kiva is a non-profit organization providing micro-finance loans to small business people all over the world. The website explains how the system works. A fun fact is that one of my clients is related to the folks who started Kiva!

A couple years ago, I contributed to a small business person in Costa Rica in honor of my clients who help my small business provide for my family. Carmen is in the re-payment process. As she made payments on the loan, the money was available to lend again. I next chose Luis, another small business person in Costa Rica. Now I have re-lent the money again, this time to Lucia in Peru. It’s a loan that keeps on going.

If you would like to join me in supporting Lucia in purchasing cattle and pigs or would like to select another loan applicant, head over to the website and consider a loan and/or donation. Just browsing the applicants can be inspirational. Thanks again for supporting me in my small business. I really appreciate it!

May is Maternal Depression Awareness Month – Guest post by Kelly Shearer, M.A., LMFT

I’m posting some great information I got from my friend Kelly Shearer who is a Licensed Marriage & Family Therapist. Learn more about her here.

For many women, the weeks and months following the birth of their child are not filled with warmth and happiness.  Perinatal Mood and Anxiety Disorders (PMAD) affect over 15% of women who are pregnant or in the year following delivery.  Often times women think that if they are feeling blue anytime after the first few weeks after delivery that they are not suffering from Post Partum Depression or that if they feel more anxious than depressed they are just “freaked out”.  PMADs are very real, and the good news is that they are very treatable.

If you know a woman who has been feeling sad or angry more days than not, has a lack of interest in activities she used to enjoy/lack of motivation, can’t seep well (baby related or otherwise), feels guilty or like she’s a “bad mom”, worries excessively, or just can’t seem to feel like herself, she may be suffering from a PMAD.

As a friend, sibling, parent or spouse there are some things you can do to help.

• Tell her ” Lots of women feel these feelings during pregnancy and after childbirth.  This isn’t your fault, you are not alone.  With treatment, you can feel better.”
• Assist her to find a medical professional to discuss her feelings with.
• Assist her in finding a mental health professional or a support group to help with her feelings.
• Support her in practical ways like helping with the baby or older children, helping her get at least 4 hours of uninterrupted sleep, or helping with household chores.
• If you think she could hurt herself or hurt her child/children in any way, call 911 or go to the nearest emergency room for immediate assistance.

In addition to offering individual counseling for women experiencing depression and anxiety in the perinatal period (pregnancy – 1 year after delivery) and the toddler years, I would like to offer the following community resources.

• Post Partum Support International     1-800-9444-PPD www.postpartum.net
• LA County  Perinatal Mental Health Task Force www.maternalmentalhealthla.org
• Californial PPSI Warmline (someone will return your voicemail message)   1-855-227-7462
• Online Post Partum Depression Support Group  www.ppdsupportpage.com

Remember, It’s not your/her fault, you/she is not alone, and with treatment you/she will feel better.

From my heart to yours,
Kelly Shearer

Kelly can be reached at 626-841-9165 or by email at kelly (at) reclaimfreedomandjoy (dot) com. Thanks Kelly for sharing this important information with us.

Benefits of Pregnancy Massage

There are very specific benefits of pregnancy massage. Research supports the following claims about massage:

• offsets the negative effects of stress on mother & baby
• lowers blood pressure
• increases parasympathetic response in body
• decreases cortisol levels
• increases serotonin & dopamine
• decreases anxiety & depression
• increases systemic & local blood circulation
• decreases late pregnancy edema in lower legs
• relieves muscle spasms, cramps & myofascial pain
• improves labor outcomes

That’s a pretty impressive list. I’m happy to go over more specific studies and details if you’d like to call or meet in person. The point I’m trying to make is that there’s real evidence that pregnancy massage is much more than pampering.

This year I’m offering a different kind of special in honor of mothers. As a certified pre-natal and post-partum massage therapist, I’m happy to offer a discount to pregnant and post-partum women. I’m defining post-partum very loosely: up to a year after baby arrived. If you know any pregnant or post-partum moms, send them in for a massage!

Honoring Moms Special -

• a 60-minute massage is $65
• a 90-minute massage is $85.
• This offer lasts through June 15, 2012.
• Limit 3 per client.
• Not offered as a gift certificate.
• Cannot be combined with other offers, discounts or specials.

Thank you for forwarding this email to any pregnant or post-partum women you know who may be interested. They will thank you too!

One little change – lighten up!

A conversation today led me to a new thought. What if I dropped all the negativity I felt when doing household chores – would it lead to less strain on my body? Over the years I have marveled at how I can regularly manage the physicality of doing massage while cleaning the bathtub can strain my shoulder! Of course, I could clean more frequently, necessitating less strenuous scrubbing. But the new thought today was this – what if the negative attitude I have while scrubbing the tub contributed to muscle tension, which led to muscle/joint strain? What if, indeed?

When I write “one little change” articles, I share things I’ve learned and regularly practice. This time, I submit a proposal instead of a tried-and-true tip. Join me in this experiment and let me know if you notice any difference. My most common negative attitude while doing household chores is resentment. Am I really the only person in the house who notices the need to clean? Why is it always me that follows through? Why am I the one cleaning at 10:30 pm the night before a visitor arrives? There are many ways to answer these questions and great conversations to have at a relaxed family meeting. But, while the actual cleaning is going on, what if I consciously set aside these resentments and chose to put on a cheerful attitude while also putting on a pair of gloves? I’m game to try. Please share in the comments below any wisdom you’ve gained over the years in this area. I would love to hear your story.

Inspiration – a Turn on the Table

Where do you go for inspiration?

Any job, at times, can feel like a job. We may love it, find it fulfilling, enjoy its challenges and still come up a little short sometimes. I’ve been feeling a bit like that this week. Perhaps an odd thing to confess here on my blog about massage.

I had the busiest March in memory. I didn’t see it coming. I never think “Oh, March! Buckle your seatbelts!” The month was busy with wonderful clients, an excellent workshop in Massage for the Childbearing Year, and lots going on in our family life. And then April snuck in on the heels of March. Mix in a cold over Easter, my son sick the last few days and I feel like I’m looking for Inspiration!

In the field of massage, one easily overlooked trick of the trade to keep your inspiration is to be sure to RECEIVE massage regularly. Getting a turn on the table is inspiring and restorative. Massage is full of creativity and innovation, in 60- or 90-minute increments. At it’s essence, massage is about feeling good in your body, at ease and comfortable. These are excellent things to seek out in the midst of busy-ness and feeling like you need a toehold in life’s rush. A turn on the table reminds a massage therapist why our clients keep coming back – it really is magical.

So, without further ado, I will exit the blog world and book a few sessions to take me through the next few weeks. This is a gift I give to myself and to my clients!

Food You Can Use: Mango, Black Bean & Quinoa Salad

This is so tasty! Great as an entree or a side salad with lean beef, fish or grilled chicken.

1 1/2 c. uncooked quinoa

1 15-oz. can black beans, drained

2 large mangoes, cubed

1 red bell pepper, chopped

3 green onions, chopped

1/2 small red onion, chopped (or 1 small shallot, chopped)

Dressing:

1/2 c. cilantro, chopped

1 jalapeno, finely chopped (I omitted this & it tasted fine)

2 T. lime juice

1 T + 1 t. red wine vinegar

1/4 c. olive oil

1 t. cumin

salt & pepper to taste

Combine 2 3/4 cups water with 1/2 t. salt & rinsed quinoa. Bring to a boil over lower heat and cover. Simmer 15-20 minutes or until water is absorbed. Set aside or cool in fridge. Combine with other ingredients. Toss with dressing and serve warm-ish or chilled 30-45 minutes later.

Optional: garnish with 1/3 c. pan-toasted, chopped almonds. Yum!

What is a Full Body Massage?

File this under Massage 101. A Full Body Massage is massage lingo for a session that typically includes:

Back, shoulders and back of legs while lying face-down on the table. (flip over)

Neck, arms, front of legs and feet while you lie face-up. Voilá!

Here are some options clients can add to that list.

Some clients really love to have their head and face massaged. Some like massage of the scalp and gentle tugging on the hair. Work on the face may be pressure points on the face or light brushwork to stimulate lymphatic drainage. I use make-up brushes for this. It’s rhythmic and soothing. I clean my hands of any oil before working on the head and face.

Some clients like abdominal massage. Abdominal massage stimulates the digestive process. The Lomi Lomi sessions I offer include work on the abdomen that has lovely symbolism of our beginning and of self-acceptance. Ask me more about this if you’re interested. When working on the abdomen during a typical massage session I cover the chest with a drape (folded pillowcase) and bring the sheet down that normally covers the abdomen and chest to reveal the abdomen. I work slowly and gently.

Stretches are a great option during a full body massage session. It can feel great to have someone else stretch you. This is called a passive stretch. I can easily incorporate stretches of the legs, feet, chest, arms and neck into a session. Let me know in advance if you’d like to incorporate stretches in a particular session so that I can pace myself appropriately.

Hips, glutes, whatever you’d like to call them, yes, these too can be incorporated into a session. And there is often good reason to do so. Although we often think we just sit on them, our gluteal muscles really are muscles. They are often underdeveloped and can be found to be full of trigger points when given attention. Take 1 yoga or Pilates class and you’ll probably realize how crucial these muscles are. When I work on the glutes, I can work through the sheet or drape the sheet across the muscles exposing more skin surface. The centerline, (we call it gluteal cleavage in the massage world) which must stay covered during massage, always stays covered. I take my client’s modesty very seriously and have never had a complaint from a client who felt inappropriately exposed. As the transition between our upper body and lower body, the hips can allow fluidity of motion or can be really tangled and in need of work. Ask me more if you think you could benefit.

Feet! I love to massage the feet. I’ve often said that if I won the lottery and became instantly rich, not needing to work, I still might offer foot massage. Some clients eat up every minute of foot massage, while others could take it or leave it. If you’re one of those people who feel foot massage is like a little taste of heaven on earth, tell me. I will spend more time on your feet while still covering the rest of the body. Another option is to start with the feet. From a reflexology point of view, the whole body is reflected on the feet. Massaging the feet first can initiate a relaxation response quicker.

Full body massage is typically accomplished in a 60-minute session. Within a full body massage you are welcome to ask that more time be devoted to a sore area, or to skip an area entirely. A 90-minute session is also great for full body massage, especially if you really need some time to unwind or have more than one area that needs extra attention. Because I work independently, I have the freedom to offer 45-minute sessions or 75-minute sessions, adjusting the price accordingly.

So now you may be wondering if there’s a Half Body Massage. Yes, of course. We can customize your session to best meet your needs. Here are some examples: my runners and cyclists often ask for a session that focuses on legs and feet; my office workers and musicians often request all back, shoulders, neck and arms. I have a client who knows exactly what she wants: back, shoulders, neck and feet. Whether these are 30-minute sessions or longer, we can tailor the work to meet the needs instead of the other way around. It’s really nice to be able to get what you “order.”

I’m doing it for my health, of course!

Meet Mia, our new cat. We are taking Mia in on a trial basis with the full hope we will all get along famously. In honor of this new endeavor, I am linking to this timely story I heard on NPR this morning about the health benefits of people and animals being together.

“Johnson says it’s critical to establish the scientific foundation for the premise that animals are good for people, even if that seems obvious.”

Arthritis & Chiropractic Care, guest post by Dr. Rion Zimmerman

Arthritis can be confusing to people. When some people hear this word they contemplate a future with twisted and crippled joints; however, “arthritis” is an all-inclusive word that comprises many different conditions from the benign to the severe. Osteoarthritis, degenerative arthritis, or degenerative joint disease (DJD) are the terms for the most common form of arthritis, which is also called, spondylosis, if it occurs in the spine. Basically, the condition is due to the erosion of the cartilage that lines the joint surfaces.

Although some health care professionals will say arthritis cannot be reversed, studies have shown that it can. DJD or osteoarthritis in the spine is caused by unhealthy neurological patterns developed by physical, chemical and/or emotional stress. Chiropractic helps correct those unhealthy neurological patterns with gentle, specific adjustments. As the nervous system develops a healthy neurological pattern, stress is taken off the nerve roots.  As stress is removed from the nervous system, proper motion, function and balance will be restored throughout the body.

Prevention is unquestionably the best option, beginning at an early age. Making sure that

• all injuries to joints are properly treated,
• postural imbalances corrected and
• joint function restored,

will prevent degenerative progression within one’s body. Chiropractic care can combat the effects of arthritis and can help someone avoid utilizing medications that cause harmful systemic effects. Chiropractic will allow one’s body to rest, relax and heal naturally!

If you’d like to learn more or talk to Dr. Zimmerman about your health, he can be reached at 818-952-0172 and on-line. Dr. Zimmerman is a Chiropractor specializing in preventative hands-on care with extensive knowledge related to athletes, pregnant and post-partum women and nutrition. He has been a patient of chiropractic since the age of eight, which continues to give him the drive to provide chiropractic care for individuals of all ages. His office is located in La Cañada, CA.