Our feet are as crucial to robust health as posture, breathing, or a strong core. They are complex structures designed to support the weight of the entire body with each foot containing twenty-six bones, thirty-two joints, fifty-six ligaments and thirty-eight muscles! Often we take their genius design for granted, but learning to care for your feet properly can enhance both your yoga practice and overall health.
Although yoga classes at all levels pay close attention to the feet, feet are a particular focus of beginning instruction. This focus is best captured by renowned teacher B.K.S. Iyengar’s oft repeated saying, "You want to stand on your head and you don't even know how to stand on your feet." Learning to balance on all 4 corners of the foot is a staple of beginner classes and is essential for supporting the rest of the body. By making sure that the big toe, little toe, inner heel, and outer heel are all rooted firmly to the ground, we build a strong foundation for our yoga practice and all of our activities.
A yoga practice that includes a variety of standing, balance, and inversion poses will encourage healthy feet by emphasizing flexibility, strength, and mindful control throughout the foot’s full range of motion. The standing poses require attention to the 4 corners mentioned above while at the same time encouraging unique patterns of muscular contractions and stretching for each pose. This makes standing pose practice a great all-around-foot-conditioning system. Likewise, in inversions, we practice keeping our feet active and aligned because they are integral to maintaining the lines of energy in the legs. Finally, mastering challenging balance poses will improve the ability to maintain connection with all 4 corners of the foot. This can improve balance in all activities and prevent falls, especially for yogis of advanced age. In effect, strong balance practice can be an effective anti-aging technique!
Tension in the feet restricts their natural movement and interferes with the body’s ability to pump blood back to the heart. Therefore, at times, foot health can profoundly affect the health of the body in general. Massage can be an important partner in foot health that helps relieve tight muscles and trigger points in the foot. For at home treatment, try placing a tennis ball under your foot, just in front of the heel. Then, roll the ball around under your foot to release tension. I’d also recommend adding Reflexology to your regular massage appointments you’re your therapist. This is a technique based on the principle that reflex points located in the feet and hands correspond to glands and organs in the body. The treatments involve stimulating specific points on the hand and foot which helps to naturally alleviate internal health problems in the associated glands and organs. Pressure received in the feet also sends signals to the brain that helps balance the nervous system. As a result, stress and pain are also reduced, yielding an immediate relaxing effect. About 7,000 nerves are stimulated during a treatment, so blood circulation increases, the immune system is activated, and the body is better able to rid itself of toxins. Reflexology also feels good. The sense of calm and peace - and the attention paid to sore, overworked feet - keeps folks coming back for more. A delicious foot rub is one of life’s pleasures!
In addition to caring for our feet with regular massage and yoga practice, choosing shoes that contribute to foot health is extremely important. Shoes provide the foundation needed for healthy posture. While some people stuff their feet into silly or stressful shoes, others focus on providing a healthy space for feet to move and breathe. High, wedged shoes limit your capacity to interact directly with the ground and make you susceptible to ankle injury. Slip-on shoes are a hindrance because they encourage leaning back and scuffing. Thong sandals are also problematic because they require you to contract your toes to carry the shoe along. We want the bottoms of our feet, the plantar fascia, to be flexible and relaxed. Choose shoes with firm but flexible soles, that feel good under the arches and that have straps or laces that bind the foot securely to the
bottom of the shoe. Shoes should also include a broad toe box to allow the ball of the foot to function like a hinge and provide the room needed for toes to spread and lengthen during push off. If toes are crowded together, the foot, and the whole body loses power during push off so walking is less efficient. Spend your
shoe dollars on support and comfort rather than style.
When we consider how much we rely on our feet, Mr. Iyengar's encouraging us to learn how to ”stand on your own two feet" appears to be sound advice not just for yoga, but for our entire lives. Stand strong and take good care of these organs of perception that root, balance, and adapt us to the ground of our being!
Nancy Sheehan is the owner/director of Cranbury Therapeutic Massage and has twice been to study wtih B.K.S. Iyengar in India and practices reflexology and massage therapy. For more information visit www.cranburymassage.com.
Originally Published in New Jersey Namaste News; Autumn Issue 2011; Vol. 6
Sunday, November 20, 2011
Monday, June 27, 2011
Massage and Yoga Therapy for Effective Neck Pain Relief
For many, chronic neck pain is a serious, painful and frequently debilitating problem. Emotionally stressful states such as worry, grief, anger or fear can cause us to clench our neck muscles without realizing it. Chemical stressors such as inhaling or ingesting toxins like tobacco, smog, unhealthy foods, preservatives or even medications can affect muscle tone and the nerves of the neck. We find conventional treatments are of limited help, with medication only masking the symptoms and providing temporary relief. Unabated neck pain often contributes to pain in other areas such as the head, shoulder, arm, wrist, and hand. From a holistic perspective we must consider ideal alignment and how to restore it. By addressing the postural imbalances that cause neck pain through bodywork and yoga, it is possible to find relief.
So what does the ideal "perfect posture" look like? From the side you should be able to draw a line perpendicular to the floor straight through the ear, shoulder, hip and ankle. Indicative of misalignment, any deviance from symmetry represents either a current or eventual problem. Unfortunately, Forward Head Posture (FHP) is a very common misalignment, and one of the main causes of chronic neck pain. A typical head weights about 10-12 pounds and many of us spend much of the day in Forward Head Posture (FHP) either at the desk, doing dishes or driving the car. One of the easiest places to correct FHP is in the car while driving. By taking advantage of the head rest by leaning back on it, we can easily hold our headin balance over our shoulders. I always get laughs in lectures when I explain that we are driving as if our head has to get to our destination first!
Once a postural deviation from normal is identified, the next step is to identify the muscles involved. With FHP we see the muscles on the front of the body (anterior) chronically shorten and pull the neck out of alignment. Conversely the muscles on the back of the body (posterior) are abnormally stretched and irritated. A comprehensive approach that includes precise bodywork can address both of these issues. When we relieve the anterior neck muscles then the back and adjacent structures do not have to compensate for the front muscles that are extremely tight and short. Attention to FHP, the root of the neck pain, will bring a more permanent relief. Most people with FHP complain of pain in the back of the neck but an effective treatment plan won't just chase the symptoms, it will accurately address the root cause and restore normal muscle tone. Therapeutic and individualized massage or yoga sessions will help bring the body's posture back to the plumb line and rebalance the head more precisely over the center. Good posture can even help with recovery from trauma such as sprained cervical (neck) ligaments from a whiplash, for example. Sometimes a lifestyle or ergonomic adjustment, such as changing from a purse to a backpack, or sitting in a chair of proper height, may be necessary. In general being conscious of maintaining proper posture as well as finding a way to release stress will help most people recover from their symptoms of FHP.
It is important to note that correcting FHP is a 24-hour-a-day task. In many cases of FHP, sleeping habits are partially to blame for creating the postural imbalance. Going to sleep in a fetal position, on your side with your head forward, re-enforces the FHP and all postural/physical stresses associated with it. Make it a habit to fall asleep lying on your back after consciously relaxing all of your muscles. Allow your limbs, torso and head to feel heavy as you imagine sinking into your bed. Falling asleep this way contributes to more restful sleep and can help you wake up feeling energized.
When our body is in balance it's much easier to relax and it is said that a more spacious neck allows a more open mental outlook. Let's all lift up our heads and enjoy the bounty of mother earth this season!
Nancy Sheehan LMT is owner/director of Cranury Therapeutic Massaage. She believes that good neck posture often leads to joyful singing. For information visit cranburymassage.com
Originally Published in New Jersey Namaste News; Summer Issue 2011; Vol. 5
So what does the ideal "perfect posture" look like? From the side you should be able to draw a line perpendicular to the floor straight through the ear, shoulder, hip and ankle. Indicative of misalignment, any deviance from symmetry represents either a current or eventual problem. Unfortunately, Forward Head Posture (FHP) is a very common misalignment, and one of the main causes of chronic neck pain. A typical head weights about 10-12 pounds and many of us spend much of the day in Forward Head Posture (FHP) either at the desk, doing dishes or driving the car. One of the easiest places to correct FHP is in the car while driving. By taking advantage of the head rest by leaning back on it, we can easily hold our headin balance over our shoulders. I always get laughs in lectures when I explain that we are driving as if our head has to get to our destination first!
Once a postural deviation from normal is identified, the next step is to identify the muscles involved. With FHP we see the muscles on the front of the body (anterior) chronically shorten and pull the neck out of alignment. Conversely the muscles on the back of the body (posterior) are abnormally stretched and irritated. A comprehensive approach that includes precise bodywork can address both of these issues. When we relieve the anterior neck muscles then the back and adjacent structures do not have to compensate for the front muscles that are extremely tight and short. Attention to FHP, the root of the neck pain, will bring a more permanent relief. Most people with FHP complain of pain in the back of the neck but an effective treatment plan won't just chase the symptoms, it will accurately address the root cause and restore normal muscle tone. Therapeutic and individualized massage or yoga sessions will help bring the body's posture back to the plumb line and rebalance the head more precisely over the center. Good posture can even help with recovery from trauma such as sprained cervical (neck) ligaments from a whiplash, for example. Sometimes a lifestyle or ergonomic adjustment, such as changing from a purse to a backpack, or sitting in a chair of proper height, may be necessary. In general being conscious of maintaining proper posture as well as finding a way to release stress will help most people recover from their symptoms of FHP.
It is important to note that correcting FHP is a 24-hour-a-day task. In many cases of FHP, sleeping habits are partially to blame for creating the postural imbalance. Going to sleep in a fetal position, on your side with your head forward, re-enforces the FHP and all postural/physical stresses associated with it. Make it a habit to fall asleep lying on your back after consciously relaxing all of your muscles. Allow your limbs, torso and head to feel heavy as you imagine sinking into your bed. Falling asleep this way contributes to more restful sleep and can help you wake up feeling energized.
When our body is in balance it's much easier to relax and it is said that a more spacious neck allows a more open mental outlook. Let's all lift up our heads and enjoy the bounty of mother earth this season!
Nancy Sheehan LMT is owner/director of Cranury Therapeutic Massaage. She believes that good neck posture often leads to joyful singing. For information visit cranburymassage.com
Originally Published in New Jersey Namaste News; Summer Issue 2011; Vol. 5
Trigger Points: That's the Spot!
Ouch, that’s the spot! We’ve all felt that area of tenderness within a muscle – that spot that therapists commonly refer to as a trigger point. While some people are content to accept trigger points as a kind of magic, others want to know more about the underlying science: why does it feel so good when pressure is applied to specific trigger points? And how do you know how to find them?
Trigger points are tiny, tight knots within taut bands of muscle tissue. While they can form anywhere in the body, they are most commonly found at the sites of the greatest mechanical and postural stress. There are two basic types of trigger points: active and latent. An active trigger point causes muscular pain and tenderness to another area of the body when pressure is applied. That other area is called the referral zone and its location is very predictable. For example, applying pressure to trigger points on the head can free up the sinus! By contrast, latent trigger points are only painful when compressed, they do not refer pain to other areas of the body. Once a key trigger point is deactivated, your therapist can proceed to evaluate and locate other points. Persistent and chronic pain syndromes may have many trigger points in many muscles, requiring a series of treatment sessions over an extended period of time. A typical example is a person who uses the computer for a prolonged period of time without taking a break to stretch the neck. The result is a stiff, aching neck. Trigger point therapy can relieve this pain by promoting circulation to the muscles and reducing tension.
Trigger point therapy is a systematic and time tested approach to the treatment of these painful knots and a return to healthy tissue. In the 1940’s Dr Janet Travell validated the electromyographic activity in these palpable nodules and called them ‘trigger points’. Her work treating US President John F. Kennedy’s back
pain was so successful that she was asked to be the first female Personal Physician to the President. Together with Dr. David Simons, Dr. Travell published Myofascial Pain and Dysfuncton: The Trigger Point Manual which mapped common points and their pain patterns. This volume is still used today as trigger point therapy does the job of getting rid of pain very well.
A trigger point is active when it is the one producing the myofascial pain and limitation and most people are generally aware of this dysfunction. However, when someone describes an area of pain, we must consider the referral zone as indicated in the charts because the muscle housing the point could be in a different area. For example, someone complaining of a stress headache and rubbing over the temporal area above the ears is describing the referral zone for a trigger point in the suboccipital muscles. Therefore both the temporal and suboccipital areas must be palpated to determine the primary source of pain. Some conditions, such as sciatica, carpal tunnel syndrome, bursitis, tendinitis, and earaches are commonly misdiagnosed because trigger points may be the true cause! Also, trigger points are the root cause of a multitude of chronic pain complaints that had been labeled as psychosomatic or other vague conditions. And they are also believed to be one of the causes of stiff joints and restricted range of motion characteristic of old age because they can prevent muscles from fully lengthening.
The practical application of trigger point therapy is straight-forward: your massage therapist applies pressure to the hypersensitive nodule/trigger point, and then waits for the knot to gently release. When appropriate pressure is applied, the result is like crimping and releasing a hose. The blocked blood makes its way to the necrotic tissue, providing needed nourishment and oxygen. The increased flow will also carry waste products, such as lactic acid, out of the muscle and fascia, and into the blood stream. You might see redness or heat as a sign of increased blood flow to the affected area. Be sure to welcome that deep pressure as it releases endorphins into the area!
The needed amount of therapeutic pressure is typically determined experimentally: tissue resistance is monitored as pressure is gradually increased into the point, taking up the slack created by the layer-by-layer release of tension. Most points are held just 30 to 90 seconds until the muscle tension is felt to release. A light stretch to the area further encourages release of the contraction knot. The client may feel some discomfort, but should not feel a sharp increase in pain. It is commonly said that trigger point therapy gets to the source of pain but does not feel painful. Many who have had a great massage will be quick to agree with this statement.
Myofascial trigger points are often overlooked as the source of the ubiquitous aches and pains of man & woman kind. Timely treatment by an experienced massage therapist can lead to reduced pain, better circulation and muscle tone, and, most importantly, an enhanced quality of life.
Nancy Sheehan, LMT is owner/director of Cranbury Therapeutic Massage. She believes that a good trigger point massage is the solution to many of the physical and stress-related problems of our times. For more information visit www.cranburymassage.com.
Originally Published in New Jersey Namaste News; Spring Issue 2011; Vol. 4
Trigger points are tiny, tight knots within taut bands of muscle tissue. While they can form anywhere in the body, they are most commonly found at the sites of the greatest mechanical and postural stress. There are two basic types of trigger points: active and latent. An active trigger point causes muscular pain and tenderness to another area of the body when pressure is applied. That other area is called the referral zone and its location is very predictable. For example, applying pressure to trigger points on the head can free up the sinus! By contrast, latent trigger points are only painful when compressed, they do not refer pain to other areas of the body. Once a key trigger point is deactivated, your therapist can proceed to evaluate and locate other points. Persistent and chronic pain syndromes may have many trigger points in many muscles, requiring a series of treatment sessions over an extended period of time. A typical example is a person who uses the computer for a prolonged period of time without taking a break to stretch the neck. The result is a stiff, aching neck. Trigger point therapy can relieve this pain by promoting circulation to the muscles and reducing tension.
Trigger point therapy is a systematic and time tested approach to the treatment of these painful knots and a return to healthy tissue. In the 1940’s Dr Janet Travell validated the electromyographic activity in these palpable nodules and called them ‘trigger points’. Her work treating US President John F. Kennedy’s back
pain was so successful that she was asked to be the first female Personal Physician to the President. Together with Dr. David Simons, Dr. Travell published Myofascial Pain and Dysfuncton: The Trigger Point Manual which mapped common points and their pain patterns. This volume is still used today as trigger point therapy does the job of getting rid of pain very well.
A trigger point is active when it is the one producing the myofascial pain and limitation and most people are generally aware of this dysfunction. However, when someone describes an area of pain, we must consider the referral zone as indicated in the charts because the muscle housing the point could be in a different area. For example, someone complaining of a stress headache and rubbing over the temporal area above the ears is describing the referral zone for a trigger point in the suboccipital muscles. Therefore both the temporal and suboccipital areas must be palpated to determine the primary source of pain. Some conditions, such as sciatica, carpal tunnel syndrome, bursitis, tendinitis, and earaches are commonly misdiagnosed because trigger points may be the true cause! Also, trigger points are the root cause of a multitude of chronic pain complaints that had been labeled as psychosomatic or other vague conditions. And they are also believed to be one of the causes of stiff joints and restricted range of motion characteristic of old age because they can prevent muscles from fully lengthening.
The practical application of trigger point therapy is straight-forward: your massage therapist applies pressure to the hypersensitive nodule/trigger point, and then waits for the knot to gently release. When appropriate pressure is applied, the result is like crimping and releasing a hose. The blocked blood makes its way to the necrotic tissue, providing needed nourishment and oxygen. The increased flow will also carry waste products, such as lactic acid, out of the muscle and fascia, and into the blood stream. You might see redness or heat as a sign of increased blood flow to the affected area. Be sure to welcome that deep pressure as it releases endorphins into the area!
The needed amount of therapeutic pressure is typically determined experimentally: tissue resistance is monitored as pressure is gradually increased into the point, taking up the slack created by the layer-by-layer release of tension. Most points are held just 30 to 90 seconds until the muscle tension is felt to release. A light stretch to the area further encourages release of the contraction knot. The client may feel some discomfort, but should not feel a sharp increase in pain. It is commonly said that trigger point therapy gets to the source of pain but does not feel painful. Many who have had a great massage will be quick to agree with this statement.
Myofascial trigger points are often overlooked as the source of the ubiquitous aches and pains of man & woman kind. Timely treatment by an experienced massage therapist can lead to reduced pain, better circulation and muscle tone, and, most importantly, an enhanced quality of life.
Nancy Sheehan, LMT is owner/director of Cranbury Therapeutic Massage. She believes that a good trigger point massage is the solution to many of the physical and stress-related problems of our times. For more information visit www.cranburymassage.com.
Originally Published in New Jersey Namaste News; Spring Issue 2011; Vol. 4
Prevent Wrist Burnout! Carpal Tunnel Syndrome Advisory
Are you experiencing numbness, burning and tingling, or episodes of frequent,
recurring pain? Oops, what’s happening here? Carpal tunnel syndrome, or
repetitive strain injury (RSI ) are catch-all terms for a host of disorders that may
account for your symptoms. Although these cumulative trauma disorders and
overuse syndromes are rampant among our on-line generation, the beneficial
effects of treatments based on yoga and massage have only recently become
widely publicized.
True carpal tunnel syndrome occurs when the eight finger flexor tendons swell
and cause impingement on the median nerve as it goes through the carpal
tunnel in the wrist. When the median nerve is entrapped, pressure increases in
the tunnel, starving the nerve of much needed oxygen. This makes the hand
tingle, feel numb, or become so weak that you can’t grip things as you used
to. But these symptoms can also result from tightness in the forearm, shoulder
or neck. For example, the pectoralis minor and scaline muscles can impinge on
the arm nerves, causing pain down into the hand. So we need to take a holistic
approach to these symptoms.
Recent research has suggested that yoga and massage therapies can help. For
example, a 1998 study published in the The Journal of the American Medical
Association by senior Iyengar yoga teacher Marion S Garfinkel, Ed.D (280: 1601-
03) demonstrated that an Iyengar yoga-based regimen was more effective than
wrist splinting or no treatment in relieving some symptoms and signs of carpal
tunnel syndrome. The yoga group reported significant improvements in grip
strength and pain reduction compared to control subjects who did not receive
any yoga instruction.
Everyone wants to feel healthy as we move about the world, but what we often
find after a long day at the computer, or an evening spent engaging in repetitive
hobbies such as knitting, is that the action of repeatedly moving the same
muscles over and over again along the same pathways causes the muscles to
tighten. And performing the same movements many times a day over a long
period of time can literally wear out the tissues. What begins as a minor irritation
can eventually progress to a severe injury. These micro-tears set up the
conditions for chronic inflammation, and like threads on a rope, some of the
collagen fibers will tear. When enough fibers tear swelling ensues, which pinches
the nerves, resulting in the classic neurological symptoms of weakness &
tingling. Thus, repetitive muscle use crosses the fine line from strong and
healthy to short and tight.
We can address these micro-traumas! Over time, as the intensity of the micro
trauma increases, the autonomic nervous system receives the message of injury
and initiates the inflammation response. Pressure increases because one of the
side effects of the inflammation response is a shortening of the muscle.
Normally, tendons glide easily in their sheaths -- but any change in tension to the
musculature will increase inflammation in the tendons, causing irritation, swelling
and even squeezing of the median nerve.
A regular yoga practice that focuses on upper extremity alignment can
counteract these effects. To determine if yoga can help, begin by checking your
alignment. Sounds easy enough but perfect shoulder placement can be elusive.
If your shoulders, slouch, slump or cave-inward, practice feeling your chest rise.
Check that your shoulder blades are lying back instead of winging out.
Fortunately, you don’t have to live with poor posture. If approached with
patience, persistence and gentleness, corrective yoga exercises can yield
excellent results. And posture has a huge impact, not just on the wrists, but on
all parts of the body.
How do we regain muscle memory and proper resting length of any muscle?
Recruit a skilled deep tissue massage therapist who is familiar with altering
structure and relaxing muscle restrictions . Remember, nerve impulses begin
upstream in the neck. By addressing these tight postural muscles and focusing
on realigning scar tissue, muscle memory can be reprogrammed, allowing for
proper resting length. This will reduce the tension in the tendons as they glide in
their sheaths. Pressure on the median nerve is then reduced and relief is on its
way!
I have found that the combination of yoga and massage therapies can
successfully address the postural component of repetitive strain injuries, bringing
much needed relief to those with common RSI symptoms.
Originally Published in New Jersey Namaste News; Winter Issue 2011; Vol. 3
recurring pain? Oops, what’s happening here? Carpal tunnel syndrome, or
repetitive strain injury (RSI ) are catch-all terms for a host of disorders that may
account for your symptoms. Although these cumulative trauma disorders and
overuse syndromes are rampant among our on-line generation, the beneficial
effects of treatments based on yoga and massage have only recently become
widely publicized.
True carpal tunnel syndrome occurs when the eight finger flexor tendons swell
and cause impingement on the median nerve as it goes through the carpal
tunnel in the wrist. When the median nerve is entrapped, pressure increases in
the tunnel, starving the nerve of much needed oxygen. This makes the hand
tingle, feel numb, or become so weak that you can’t grip things as you used
to. But these symptoms can also result from tightness in the forearm, shoulder
or neck. For example, the pectoralis minor and scaline muscles can impinge on
the arm nerves, causing pain down into the hand. So we need to take a holistic
approach to these symptoms.
Recent research has suggested that yoga and massage therapies can help. For
example, a 1998 study published in the The Journal of the American Medical
Association by senior Iyengar yoga teacher Marion S Garfinkel, Ed.D (280: 1601-
03) demonstrated that an Iyengar yoga-based regimen was more effective than
wrist splinting or no treatment in relieving some symptoms and signs of carpal
tunnel syndrome. The yoga group reported significant improvements in grip
strength and pain reduction compared to control subjects who did not receive
any yoga instruction.
Everyone wants to feel healthy as we move about the world, but what we often
find after a long day at the computer, or an evening spent engaging in repetitive
hobbies such as knitting, is that the action of repeatedly moving the same
muscles over and over again along the same pathways causes the muscles to
tighten. And performing the same movements many times a day over a long
period of time can literally wear out the tissues. What begins as a minor irritation
can eventually progress to a severe injury. These micro-tears set up the
conditions for chronic inflammation, and like threads on a rope, some of the
collagen fibers will tear. When enough fibers tear swelling ensues, which pinches
the nerves, resulting in the classic neurological symptoms of weakness &
tingling. Thus, repetitive muscle use crosses the fine line from strong and
healthy to short and tight.
We can address these micro-traumas! Over time, as the intensity of the micro
trauma increases, the autonomic nervous system receives the message of injury
and initiates the inflammation response. Pressure increases because one of the
side effects of the inflammation response is a shortening of the muscle.
Normally, tendons glide easily in their sheaths -- but any change in tension to the
musculature will increase inflammation in the tendons, causing irritation, swelling
and even squeezing of the median nerve.
A regular yoga practice that focuses on upper extremity alignment can
counteract these effects. To determine if yoga can help, begin by checking your
alignment. Sounds easy enough but perfect shoulder placement can be elusive.
If your shoulders, slouch, slump or cave-inward, practice feeling your chest rise.
Check that your shoulder blades are lying back instead of winging out.
Fortunately, you don’t have to live with poor posture. If approached with
patience, persistence and gentleness, corrective yoga exercises can yield
excellent results. And posture has a huge impact, not just on the wrists, but on
all parts of the body.
How do we regain muscle memory and proper resting length of any muscle?
Recruit a skilled deep tissue massage therapist who is familiar with altering
structure and relaxing muscle restrictions . Remember, nerve impulses begin
upstream in the neck. By addressing these tight postural muscles and focusing
on realigning scar tissue, muscle memory can be reprogrammed, allowing for
proper resting length. This will reduce the tension in the tendons as they glide in
their sheaths. Pressure on the median nerve is then reduced and relief is on its
way!
I have found that the combination of yoga and massage therapies can
successfully address the postural component of repetitive strain injuries, bringing
much needed relief to those with common RSI symptoms.
Originally Published in New Jersey Namaste News; Winter Issue 2011; Vol. 3
Traditional Thai Massage
Three years ago I was sitting in a hostel in Singapore reading a fabulous article in Yoga Journal about the healing art of Thai Massage. I had just gotten my land legs back after eight months of cruising the South Pacific and Eastern Asia as an on-board Massage Therapist and Yoga Teacher. I was intrigued to learn that this one technique helps people to achieve a variety of hatha yoga positions and also includes aspects of shiatsu and active meditation. After reading the article I decided to travel to the Institute of Thai Massage in Chaing Mai, Thailand, a school noted by the author for their intensive Thai Massage training. I took the overland route: a bus to Malaysia, a train to Bangkok, and another bus to Chaing Mai, a northern hill city. I found the Institute of Thai Massage, which sat just outside the gates of the old city. I decided upon my arrival to try a massage. In Asia things move slowly and the pace of massage is no exception. My first massage was great: three hours of pure bliss. In Thailand they have a saying that a one hour massage is good, a two-hour massage is better and a three-hour massage is best! My massage left me feeling completely relaxed, energized and revitalized. I enrolled in the training program the next day. There were twenty other students in my class including travelers from all over the world who had benefited from Thai massage and wanted to learn its secrets.
Every morning we washed our feet and dedicated our prayer to Dr. Jivaka Kumar Bhacca the founder of Thai Massage. This legendary figure, who lived about 2500 years ago, is believed to have been a doctor from northern India and a contemporary of the Buddha. Thai practitioners traditionally recite a mantra to this enlightened soul before each session. My teacher, Chongkol Setthakorn, has translated the prayer from the ancient Pali language as follows:
"We invite the spirit of our founder, the Father Doctor Jivaka, who comes to us through his saintly life. Please bring to us the knowledge of all nature, that this prayer (mantra) will show us the true medicine of the universe. In the name of this mantra, we respect your help and pray that through our bodies you will bring wholeness and health to the body of our client. The goddess of healing dwells in the heavens high, while mankind stays in the world below. In the name of the founder, may the heavens be reflected in the earth below so that this healing medicine may encircle the world. We pray for the one whom we touch, that she will be happy and that any illness will be released from him or her"
Thai massage was originally considered to be a spiritual practice of metta, or loving compassion, and until recently was only practiced in the temples by Buddhist monks. If one traces the evolution of the Thai Massage techniques, one discovers that it has influences from Indian Ayurvedic medicine. In Thai Massage relaxation is only a secondary goal. The primary focus is on balancing the network of unseen energy meridians called Sen. These channels are similar to the nadis, or energy channels, of Indian Ayurvedic medicine. It is believed that the Sen distribute life energy throughout the body and if any of the Sen become blocked, then illness will manifest. Like Ayurvedic medicine, some Thai Massage incorporates herbal treatments and steam baths. To this day Dr. Jivaka Kumar Bhacca is venerated as the "Father of Thai Medicine" and religious ceremonies (called pujas in Pali) are conducted to remember him. A session of Thai Massage begins with the client on a mat on the floor in a space suitable for relaxation. Except for the feet, the client is fully clothed. The Thai therapist uses a series of passive stretching exercises to energize and increase range of motion. Often thumb, palm, elbow, and foot pressure are used to release blockages and balance internal energy flow. Drawing on passive yoga therapy, this massage also incorporates acupressure and reflexology. This results in loosening of the joints thorough manipulation and peripheral stimulation, stretching of the muscles, toning of the internal organs, and an increase of vitality and relaxation. The treatment is rhythmical and meditative providing a unique experience for the giver as well as the receiver.
The benefits of Thai Massage can be greatly enhanced when combined with a regular program of yoga practice. Good health depends on a balanced flow of vital energy in the body. Both Thai Massage and yoga assist in the free flow of vital energy and help build a high level of vitality and fitness.
Originally Published in New Jersey Namaste News; Fall Issue 2010; Vol. 2
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