Thursday, December 22, 2011
Stand Up Straight
To Your HealthDecember, 2011 (Vol. 05, Issue 12)
Stand Up StraightBy Dr. Jeffrey TuckerI remember reading a quote in the American Journal of Pain Management that said "To live a long, active, energetic life, few things matter more than good posture." Postural issues are a big contributor to many different aches and pains and injuries to our bodies.
Injuries related to poor posture tend to be overuse injuries, which build up over a period of time. Slouched sitting for extended periods of time at a desk or in front of the TV can cause the shoulder joints to sit in a forwards position. This causes a muscle imbalance where the chest muscles are tight and the upper back muscles are weak. If you suffer with low back pain that developed slow and gradual with no history of trauma or overuse, the problem may be due to poor posture. Slumped sitting usually causes the arch of the back to flex or round and this places extra strain on the muscles and ligaments, which support the lower back. This results in muscle spasms and sometimes muscle strains. Sitting, staring at a computer screen for hours on end, allowing your shoulders to round and your neck protrudes forward can cause aches and stiffness in the neck-shoulder area and even cause headaches. An accumulation of poor posture day-in and day-out can result in shortening of the chest muscles and weakening of the small, postural upper back and neck muscles, which work to pull the shoulders back. Once the rounded shoulders and forward head posture become a habit, it is hard to break that pattern.Most people get out of bed in the morning and go sit down at a table and eat breakfast, then get in there car and drive to work. Large chunks of the work day is spent sitting hunched over a computer or in a vehicle driving to appointments.
After work people go home and sit at the dinner table and then sit slumped on a couch to watch TV until they go to bed. This excess sitting for long periods during the day and night adversely affects posture, which in turn effects your performance in your activities and is quite often a predisposing factor in injury.I understand most people need to spend on average eight to 10 hours each day at work. Don't be one of those people who sit unconsciously in improper body positions and engage in repetitive movements that create muscle imbalances leading to poor posture. Poor self esteem, psychological distress & depressive symptoms are all related to poor posture. The most natural thing you can do here is increase your '"get up" and "move around" time. Create a variety of movement in your activities of daily living.If you have poor flexibility, try some simple yoga. Muscle imbalances and joint dysfunctions associated with poor posture can create areas of too much motion in certain spinal segments causing instability. These areas may then wear out prematurely, while other areas may have too little motion in the spine causing range of motion/mobility dysfunctions; anytime you have a right side - left side imbalance, we call that an asymmetry. If you have an asymmetry in your muscles, you are more susceptible to injury. Improve your posture by using these techniques:Become aware of the things that you are doing, even the things that you don't even know you are doing that are contributing (harming) to your posture. Think of staying in a "tall spine" posture (while sitting, standing, during exercise). Take frequent breaks from sitting and use the Brugger's postural relief position as one of your style of breaks. Know what it feels like to be in proper posture alignment and frequently try to duplicate that feeling - sometimes clients don't even know what good posture feels like and looks like.Taking frequent breaks from sitting at your desk is one of the most important things you can do for prevention of poor posture. Become aware of the times that you are doing repetitive movements and/or sustained postures, i.e., the mattress you sleep on may be worn out and contribute to microtrauma to the tissues causing altered spinal curves. The position you sleep in is important - the least offensive sleep position is on your back, then side lying with a pillow between the knees, and the least desirable position is on the stomach. A pillow with a good cervical support is important - a pillow without any cervical support may contribute to altered neck curves. The chair at your work station should allow you to sit upright rather than in a slumped posture.
Other things that maybe harming our posture: I think our moods influence our posture; a person who is depressed has a classic hunched over looking appearance. Even our exercise choices need to be scrutinized. If you perform the same exercise over and over such as cyclists who spend 2-3 hours riding their bicycles in a position of lumbar flexion develop a reduced lumbar curve; long distance swimmers who perform repeated motions may experience shoulder pain from altered posture and faulty biomechanics. For any person who sits eight hours a day hunched over a computer, the last thing that person needs to do is spend time hunched over a bicycle for recreation or pounding out bench presses at the gym.The shoes you wear daily are important to maintain - worn out soles could contribute to foot and ankle malpositions leading to altered posture; foot pronation issues may require an insert or orthotic - this can help improve gait and posture by correcting faulty biomechanics.
I always recommend that we improve our ability to take deep breaths and expand the lungs capacity. Using the cue "breath into the back" helps improve posture.Let me be perfectly clear – you can improve your posture – first become aware of your posture. Second requires training your body with simple exercise maneuvers and progressing to more challenging strength exercises. Here are some simple exercises to get you started:Engage in daily use of the foam roll to provide self-myofascial release and self massage. Spend 3-5 minutes rolling out the thoracic spine and shoulders.Make sure you know how to go from "sitting to standing" properly. Stand upright (tall spine) imagining a sting attached to the base of the skull is lifting you upright, rather than leaning forward at the waist when going from sitting to standing. Once you are up, raise the hands above the head with the arms extended and with the elbows in line with the ears. Lean or bend backward as far as possible, making sure the hips go forward and the arms go backwards simultaneously. Repeat this maneuver 10 times.Perform "Chair Decompression": The person sits in an upright chair with their arms behind them, slightly bent, hands on the seat of the back of the chair. They push downward, straightening the arms and leaving the buttocks in the chair, unloading the trunk and spine. Keep the arms externally rotated; this moves the upper body into something similar to Brugger's.Perform Brugger's relief position: Sit at the edge of a chair; Put your knees apart (wide) and your feet under the knees: Arch your back; Rotate your arms outward so your palms face forward; Separate your fingers and point your thumb backward; Tuck in your chin; Hold this position while taking a deep breath in though your abdomen. HOLD the position for 5 seconds, release for 3 seconds, Repeat 3-5 times.Perform Cobra: Laying face down on the floor-in prone position, have arms beside your hips. Activate the core by drawing in your navel towards spine and squeezing the glutes. With your core and glutes activated, lift the chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling. Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest and the feet on the floor. Upon completion of the movement, repeat. Don't over emphasize arching of the back to the lift the chest off floor. Only lift to where you are comfortable - no lower back pain should be felt. Note: hold for 2-3 seconds. Repeat 5 times.Core training including the abdominals, lower back, gluteus, and hips is important for pelvis alignment.Strength training exercises include A) Bent over back rows. Bend over from the hips with the torso parallel to the floor. Pull either bands or free weights up, squeezing your shoulder blades as close together as you go). B) Standing or seated rowing exercises - start with your arms in front of the body holding on to a band or cable machine. Pull straight back bending at the elbows with the hands moving back along the sides of the body. C) Back Flys - Gripping on to a cable machine or bands, extend your arms into a wing span position.
Stand Up StraightBy Dr. Jeffrey TuckerI remember reading a quote in the American Journal of Pain Management that said "To live a long, active, energetic life, few things matter more than good posture." Postural issues are a big contributor to many different aches and pains and injuries to our bodies.
Injuries related to poor posture tend to be overuse injuries, which build up over a period of time. Slouched sitting for extended periods of time at a desk or in front of the TV can cause the shoulder joints to sit in a forwards position. This causes a muscle imbalance where the chest muscles are tight and the upper back muscles are weak. If you suffer with low back pain that developed slow and gradual with no history of trauma or overuse, the problem may be due to poor posture. Slumped sitting usually causes the arch of the back to flex or round and this places extra strain on the muscles and ligaments, which support the lower back. This results in muscle spasms and sometimes muscle strains. Sitting, staring at a computer screen for hours on end, allowing your shoulders to round and your neck protrudes forward can cause aches and stiffness in the neck-shoulder area and even cause headaches. An accumulation of poor posture day-in and day-out can result in shortening of the chest muscles and weakening of the small, postural upper back and neck muscles, which work to pull the shoulders back. Once the rounded shoulders and forward head posture become a habit, it is hard to break that pattern.Most people get out of bed in the morning and go sit down at a table and eat breakfast, then get in there car and drive to work. Large chunks of the work day is spent sitting hunched over a computer or in a vehicle driving to appointments.
After work people go home and sit at the dinner table and then sit slumped on a couch to watch TV until they go to bed. This excess sitting for long periods during the day and night adversely affects posture, which in turn effects your performance in your activities and is quite often a predisposing factor in injury.I understand most people need to spend on average eight to 10 hours each day at work. Don't be one of those people who sit unconsciously in improper body positions and engage in repetitive movements that create muscle imbalances leading to poor posture. Poor self esteem, psychological distress & depressive symptoms are all related to poor posture. The most natural thing you can do here is increase your '"get up" and "move around" time. Create a variety of movement in your activities of daily living.If you have poor flexibility, try some simple yoga. Muscle imbalances and joint dysfunctions associated with poor posture can create areas of too much motion in certain spinal segments causing instability. These areas may then wear out prematurely, while other areas may have too little motion in the spine causing range of motion/mobility dysfunctions; anytime you have a right side - left side imbalance, we call that an asymmetry. If you have an asymmetry in your muscles, you are more susceptible to injury. Improve your posture by using these techniques:Become aware of the things that you are doing, even the things that you don't even know you are doing that are contributing (harming) to your posture. Think of staying in a "tall spine" posture (while sitting, standing, during exercise). Take frequent breaks from sitting and use the Brugger's postural relief position as one of your style of breaks. Know what it feels like to be in proper posture alignment and frequently try to duplicate that feeling - sometimes clients don't even know what good posture feels like and looks like.Taking frequent breaks from sitting at your desk is one of the most important things you can do for prevention of poor posture. Become aware of the times that you are doing repetitive movements and/or sustained postures, i.e., the mattress you sleep on may be worn out and contribute to microtrauma to the tissues causing altered spinal curves. The position you sleep in is important - the least offensive sleep position is on your back, then side lying with a pillow between the knees, and the least desirable position is on the stomach. A pillow with a good cervical support is important - a pillow without any cervical support may contribute to altered neck curves. The chair at your work station should allow you to sit upright rather than in a slumped posture.
Other things that maybe harming our posture: I think our moods influence our posture; a person who is depressed has a classic hunched over looking appearance. Even our exercise choices need to be scrutinized. If you perform the same exercise over and over such as cyclists who spend 2-3 hours riding their bicycles in a position of lumbar flexion develop a reduced lumbar curve; long distance swimmers who perform repeated motions may experience shoulder pain from altered posture and faulty biomechanics. For any person who sits eight hours a day hunched over a computer, the last thing that person needs to do is spend time hunched over a bicycle for recreation or pounding out bench presses at the gym.The shoes you wear daily are important to maintain - worn out soles could contribute to foot and ankle malpositions leading to altered posture; foot pronation issues may require an insert or orthotic - this can help improve gait and posture by correcting faulty biomechanics.
I always recommend that we improve our ability to take deep breaths and expand the lungs capacity. Using the cue "breath into the back" helps improve posture.Let me be perfectly clear – you can improve your posture – first become aware of your posture. Second requires training your body with simple exercise maneuvers and progressing to more challenging strength exercises. Here are some simple exercises to get you started:Engage in daily use of the foam roll to provide self-myofascial release and self massage. Spend 3-5 minutes rolling out the thoracic spine and shoulders.Make sure you know how to go from "sitting to standing" properly. Stand upright (tall spine) imagining a sting attached to the base of the skull is lifting you upright, rather than leaning forward at the waist when going from sitting to standing. Once you are up, raise the hands above the head with the arms extended and with the elbows in line with the ears. Lean or bend backward as far as possible, making sure the hips go forward and the arms go backwards simultaneously. Repeat this maneuver 10 times.Perform "Chair Decompression": The person sits in an upright chair with their arms behind them, slightly bent, hands on the seat of the back of the chair. They push downward, straightening the arms and leaving the buttocks in the chair, unloading the trunk and spine. Keep the arms externally rotated; this moves the upper body into something similar to Brugger's.Perform Brugger's relief position: Sit at the edge of a chair; Put your knees apart (wide) and your feet under the knees: Arch your back; Rotate your arms outward so your palms face forward; Separate your fingers and point your thumb backward; Tuck in your chin; Hold this position while taking a deep breath in though your abdomen. HOLD the position for 5 seconds, release for 3 seconds, Repeat 3-5 times.Perform Cobra: Laying face down on the floor-in prone position, have arms beside your hips. Activate the core by drawing in your navel towards spine and squeezing the glutes. With your core and glutes activated, lift the chest off the floor, lift arms up and back towards the hips rotating thumbs towards the ceiling. Pause momentarily at the top of the lift then return to starting position; at all times keeping the chin tucked into the chest and the feet on the floor. Upon completion of the movement, repeat. Don't over emphasize arching of the back to the lift the chest off floor. Only lift to where you are comfortable - no lower back pain should be felt. Note: hold for 2-3 seconds. Repeat 5 times.Core training including the abdominals, lower back, gluteus, and hips is important for pelvis alignment.Strength training exercises include A) Bent over back rows. Bend over from the hips with the torso parallel to the floor. Pull either bands or free weights up, squeezing your shoulder blades as close together as you go). B) Standing or seated rowing exercises - start with your arms in front of the body holding on to a band or cable machine. Pull straight back bending at the elbows with the hands moving back along the sides of the body. C) Back Flys - Gripping on to a cable machine or bands, extend your arms into a wing span position.
Thursday, September 8, 2011
We have a different style of therapist these days. I find myself questioning how some of the schools set up their curriculum? How much the Instructor is allowed to add to the class room? I had the opportunity to meet with a therapist, now anyone that know me know that I can be a little anal about a few things, but I am for sure anal about my equipment, my massage room and supplies. Well, with that being said I have notice more of the rookie therapist either don't care or simply just don't know how thing work.
1. Do NOT use a massage therapist room and not return it to it's original state.
(a) re-dress the massage table.
2. Do NOT useall the oil up and not replace it.
(a) You should supply your own oil. ( never expect anyone to have massage oil for you.)
3. If you are nor familiar with using certain equipment then DO NOT use it or touch it.
I have come across many therapist who are not practicing any of these tips which I find very odd. How are we allowing our massage therapy students to go out and not be prepared to represent themselves properly? As instructors You need to understand that employers are aware of proper etiquette. I recruit massage therapist for many different massage settings. I expect the therapist to come trained, prepared and ready to go into a work environment.
As veteran therapist we need to make sure that we are working with the new therapist to help them to understand how to be prepared as well as display professional etiquette. Organizations like AMTA offer mentoring. You can sign up for a mentor to help you adjust to your new career. If you are a seasoned therapist you can also just sign up to be a mentor. What I like about their mentoring program you can choose gender, and demographic as well as whether you will mentor by telephone or in person. Please sign up to be a mentor if your a seasoned therapist. Let's assist in the advancement of a new therapist career.
If you are a massage therapist seeking employment or you know a facility that is seeking a qualified therapist please forward our information. We thank you in advance.
Tunisia Macklin
http://www.massageprofessionalsofillinois.com/
info@massageprofessionalsofillinois.com
1. Do NOT use a massage therapist room and not return it to it's original state.
(a) re-dress the massage table.
2. Do NOT useall the oil up and not replace it.
(a) You should supply your own oil. ( never expect anyone to have massage oil for you.)
3. If you are nor familiar with using certain equipment then DO NOT use it or touch it.
I have come across many therapist who are not practicing any of these tips which I find very odd. How are we allowing our massage therapy students to go out and not be prepared to represent themselves properly? As instructors You need to understand that employers are aware of proper etiquette. I recruit massage therapist for many different massage settings. I expect the therapist to come trained, prepared and ready to go into a work environment.
As veteran therapist we need to make sure that we are working with the new therapist to help them to understand how to be prepared as well as display professional etiquette. Organizations like AMTA offer mentoring. You can sign up for a mentor to help you adjust to your new career. If you are a seasoned therapist you can also just sign up to be a mentor. What I like about their mentoring program you can choose gender, and demographic as well as whether you will mentor by telephone or in person. Please sign up to be a mentor if your a seasoned therapist. Let's assist in the advancement of a new therapist career.
If you are a massage therapist seeking employment or you know a facility that is seeking a qualified therapist please forward our information. We thank you in advance.
Tunisia Macklin
http://www.massageprofessionalsofillinois.com/
info@massageprofessionalsofillinois.com
Tuesday, August 9, 2011
Successfully Placed
Yesterday I received clarity on why I work in recruitment and placement for massage therapist. I completed a successful placement of a wonderful gifted Thai Practitioner in a Acupuncture Clinic. I have never felt so sure and excited about anything career related since I started to practice as a massage therapist.
Starting as a recruiter in the massage industry has diffentily been an experience. I have met many brite and gifted therapist , I have also met many young therapist who are under qualified and not prepared to present themselves in the work force. There are several things that I have experience that if I could right a day and a life of a recruiter it would probably be the the top 100 book.
for instance, I have met so many very wonderful Massage therapist, Thai Practitioners and Shiatsu Practitioners. I have experienced some very interesting moments over the last few months. The funniest and yet very weird moments was when I met a Bodyworker who specialty was healing. Now I am a firm believer of the gift of healing and believe there are many therapist who have the gift of healing, However, you can not touch people and intrude in someones personal space to heal them without permission.
I interveiwed a female therapist who gave me a long list of credientals, as I displayed signs of being cold the therapist reached out and grabbed my hand. Ok!! So now I was a little concerned because I am a avid believer of not allowing just anyone or any therapist to touch me. She not only touched me but told me she transfered her energy to me. Now, I have to stay professional but was very upset that she did this without permission.
Can you believe that??? I felt violated.
After experiencing career fairs, school talks, cold calling and networking I have observed that many therapist are lacking some important skills. I hope that the massage schools will start to truely prepare their students for the work force. Considering the massage field is rapidly growing and filling with young therapist between the ages of 18-25 years old, the ME generation we have to be taught with a firm hand. Preperation is more than telling them the difference between independent contractor vs employee.
Please prepare them to the initial greeting:
1. Eye Contact
2. Firm Hand Shack
3. Speak Clear and pronounce your works.
4. Be Honest.
5.Do Not allow them to stack their resumes with modalities that they only had 2 day or 2 week training
6. Provide additonal copy of resume in case interviewer doesn't have a copy.
7. Dress appropriately.
8. Be prepared to provide demonstration massage for interviewer.
I hope this isn't to harsh and will assist someone new to the industry.
Tunisia Macklin, LMT
www.massageprofessionalsofillinois.com
Starting as a recruiter in the massage industry has diffentily been an experience. I have met many brite and gifted therapist , I have also met many young therapist who are under qualified and not prepared to present themselves in the work force. There are several things that I have experience that if I could right a day and a life of a recruiter it would probably be the the top 100 book.
for instance, I have met so many very wonderful Massage therapist, Thai Practitioners and Shiatsu Practitioners. I have experienced some very interesting moments over the last few months. The funniest and yet very weird moments was when I met a Bodyworker who specialty was healing. Now I am a firm believer of the gift of healing and believe there are many therapist who have the gift of healing, However, you can not touch people and intrude in someones personal space to heal them without permission.
I interveiwed a female therapist who gave me a long list of credientals, as I displayed signs of being cold the therapist reached out and grabbed my hand. Ok!! So now I was a little concerned because I am a avid believer of not allowing just anyone or any therapist to touch me. She not only touched me but told me she transfered her energy to me. Now, I have to stay professional but was very upset that she did this without permission.
Can you believe that??? I felt violated.
After experiencing career fairs, school talks, cold calling and networking I have observed that many therapist are lacking some important skills. I hope that the massage schools will start to truely prepare their students for the work force. Considering the massage field is rapidly growing and filling with young therapist between the ages of 18-25 years old, the ME generation we have to be taught with a firm hand. Preperation is more than telling them the difference between independent contractor vs employee.
Please prepare them to the initial greeting:
1. Eye Contact
2. Firm Hand Shack
3. Speak Clear and pronounce your works.
4. Be Honest.
5.Do Not allow them to stack their resumes with modalities that they only had 2 day or 2 week training
6. Provide additonal copy of resume in case interviewer doesn't have a copy.
7. Dress appropriately.
8. Be prepared to provide demonstration massage for interviewer.
I hope this isn't to harsh and will assist someone new to the industry.
Tunisia Macklin, LMT
www.massageprofessionalsofillinois.com
Sunday, July 3, 2011
Cool Heads Sleep Better?
Remember a healthy brain equals a healthy body... How healthy are you?
Cool Heads Sleep Better?
« Donating Blood May Be a Good Deed for Your BodyThe Brain-Skin Connection »
It’s summertime and across the country, people are flipping their pillows so they can lay their heads on the “cool side of the pillow.”
Perhaps, there’s a scientific reason behind our desire to cool off our hot heads when we sleep. A new study released this month at Sleep 2011, the 25th Anniversary of APSS: Associated Professional Sleep Societies LLC (APSS) suggested that people with insomnia may be able to find relief by wearing a cap that cools the brain during sleep.
According to the study, when metabolism is reduced in the brain’s frontal cortex while falling asleep, people tend to experience restorative sleep. Interestingly insomnia is associated with increased metabolism in this area. One way to reduce cerebral metabolism is to use cool the brain, a process known as “cerebral hypothermia.”
Participants in the study received all-night frontal cerebral thermal transfer by wearing a soft plastic cap on their head. The cap contained tubes that were filled with circulating water and the scientists experimented with differing temperatures to see what produced the best results.
The cool cap helped insomniacs fall asleep and stay asleep as well as the normal, average sleepers.
Many people would love to find a natural, non-pharmaceutical way to help them with their sleep at night. I’ve noticed that a variety of “cooling pillows” are already being sold online and in stores. Who knows what’s next? “Ice caps,” perhaps?
Resource: American Academy of Sleep Medicine (2011, June 13). Cooling the brain during sleep may be a natural and effective treatment for insomnia.
Dr. Amen's
Cool Heads Sleep Better?
« Donating Blood May Be a Good Deed for Your BodyThe Brain-Skin Connection »
It’s summertime and across the country, people are flipping their pillows so they can lay their heads on the “cool side of the pillow.”
Perhaps, there’s a scientific reason behind our desire to cool off our hot heads when we sleep. A new study released this month at Sleep 2011, the 25th Anniversary of APSS: Associated Professional Sleep Societies LLC (APSS) suggested that people with insomnia may be able to find relief by wearing a cap that cools the brain during sleep.
According to the study, when metabolism is reduced in the brain’s frontal cortex while falling asleep, people tend to experience restorative sleep. Interestingly insomnia is associated with increased metabolism in this area. One way to reduce cerebral metabolism is to use cool the brain, a process known as “cerebral hypothermia.”
Participants in the study received all-night frontal cerebral thermal transfer by wearing a soft plastic cap on their head. The cap contained tubes that were filled with circulating water and the scientists experimented with differing temperatures to see what produced the best results.
The cool cap helped insomniacs fall asleep and stay asleep as well as the normal, average sleepers.
Many people would love to find a natural, non-pharmaceutical way to help them with their sleep at night. I’ve noticed that a variety of “cooling pillows” are already being sold online and in stores. Who knows what’s next? “Ice caps,” perhaps?
Resource: American Academy of Sleep Medicine (2011, June 13). Cooling the brain during sleep may be a natural and effective treatment for insomnia.
Dr. Amen's
Saturday, June 11, 2011
Massage in the work place
Therapeutic Massage in the workplace was developed to relax muscles while stimulating the mind & body to become alert so you return to work refreshed, focused & with renewed concentration. Schedule massage for your next staff event today. http://www.massageprofessionalsofillinois.com/
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