Authored by Amy Daws, CMT, CSt

Springtime brings with it the energy for a fresh start, which means there is often a desire to clean out the clutter in our external and internal environments. This may include a deep clean of the basement, a desire to revamp your exercise routine, or refresh your eating habits with a diet cleanse. In the spirit of “spring cleaning” I would like to discuss how abdominal massage is a gentle and effective way to “clear the clutter” in and around your organs. This allows them to function more smoothly. Abdominal massage is like a tune-up for your organs and it feels good too!
 
How does it work? Abdominal massage can:
 
Increase circulation and move lymph
Bodywork in general increases circulation and lymph in the body, but abdominal massage focuses all that goodness in the abdomen. Lymph is the fluid responsible for moving metabolic waste. It can accumulate in the body for various reasons. Moving it specifically in the abdomen can be a great way to start the detoxification process in the body. Increasing circulation in the abdomen helps to  pump fresh, oxygen-rich blood to the area and can help with organ function and tissue health/repair.
 
Break up physical tension and restrictions
Abdominal massage addresses the connective tissue that surrounds and holds the organs in place. It works to break up adhesions and/or scar tissue that can result from surgeries in the abdomen, organ dysfunction, postural patterns, and much more. These restrictions over time can pull on the organ and restrict function as well as cause compensation patterns that reverberate out into the body creating pain and tension. In this way, loosening the tissue around the organs can affect tension and pain patterns in other areas of the body, as well as give the organs more freedom of movement to function efficiently.
 
Help get things moving (or not moving)
This is one of my favs. Abdominal massage is great for chronic constipation, as well as diarrhea and/or alternating diarrhea and constipation lovingly called constorea. This kind of treatment would focus on the small and large intestine to regulate peristalsis, the involuntary muscle contractions that moves food through the digestive process. Chronic constipation or diarrhea is often a result of peristalsis that is happening too quickly or not quickly enough. Abdominal massage stimulates this function and can help to retrain the body to do it on it’s own at a balanced rhythm.
Chronic constipation or diarrhea is also often linked to stress. Stress puts the body in “fight or flight” mode, which slows down normal body functions, allowing you  to react quickly to the stress. It’s possible to get stuck in a continuous state of “fight or flight” response when there is chronic stress, which in turn creates a continuous state of slowed digestion (along with other body functions). Abdominal massage (and bodywork in general) helps to shift us out of the “fight or flight” response and into “rest and digest” mode which allows us to digest our food more effectively.
 
Move stuck emotions
The abdomen can be a place where we hold deep emotional tension. All of the abdominal massage modalities that I practice understand that specific emotions are linked to each individual organ. An organ can be affected by an emotion and an emotion can be a symptom of an organ’s dysfunction. Working on the abdomen can be a great way to release any stress and emotional tension that is being held there. Breath also comes into play here. When under stress many people breathe more shallowly. I like to include breathwork into my sessions as a way to help client’s release and grow awareness for that area of the body.
 
Tonify sluggish organs
This is a little more woo, but basically what I’m trying to say is that spending time on a specific organ and holding the intention of healing for that space can do a lot to help promote healing, balance, and optimum function. The abdomen is an area of the body that for most of us is mysterious, overlooked and/or gets a bad wrap because it rarely is the shape that we want it to be. Sending some extra special attention to this area can be huge and have profound healing.
 
In addition to focusing on the organs and the connective tissue around them, there is also musculature in the abdomen that can affect organ function and is connected to hip and low back pain. So many reasons to include abdominal massage in your next bodywork session! 

Abdominal massage can be booked as a session on its own, or included in a full-body massage or shiatsu session. Just let me know what your goals are and we'll tailor our time together to your needs!

Authored by Amy Daws, CMT, ShT

There have been so many new and expecting parents in my life lately! Many of my friends are becoming parents and I have seen an influx of bodywork clients who are pregnant or new parents in the last couple months. All this parentness has inspired me to write a post about how awesome bodywork can be during pregnancy and as a person enters the realm of parenthood. Medical professionals are increasingly recommending bodywork during pregnancy for pain, stress and anxiety relief. Although one massage during pregnancy is great, regular bodywork during pregnancy and throughout the time of parenthood can be a wonderful addition to any expecting or new parent's self-care routine.

For clients that are pregnant, massage can be a great way to relieve discomfort from the musculoskeletal changes that are inevitable during pregnancy. It is also a wonderful way to soothe anxiety or stress that comes with the current and expected changes to life. Bodywork is generally safe for pregnant individuals through the 1st, 2nd and 3rd trimester. High risk pregnancies can still benefit from bodywork, but be sure to let your practitioner know so that they can additionally modify the session. If you are not sure if bodywork is right for you it's always a good idea to check with your doctor first. 

Specific Symptoms that bodywork can address during pregnancy:

• Sciatic nerve pain
• Muscle and joint pain
• Stress and anxiety
• Swelling or edema in extremities
• Improve circulation

How is bodywork during pregnancy different than regular bodywork?

1) Focus of the session:
​In general, bodywork for pregnant clients is focused on relaxation and increasing comfort. A session can focus on addressing any of the common symptoms that arise during pregnancy: sciatica, muscle/joint pain, stress and anxiety, edema, and decreased circulation. Specific work can be done to relief muscle and joint pain, but there are certain areas of the body where deep digging is avoided because of the vulnerability of these areas. During pregnancy, the body releases relaxin, a hormone that allows for the bones and joints to shift to make room for the baby. Work in the hips and low back is more gentle. Greater care is taken when stretching to take into consideration that the joints and bones are more loose and easily manipulated. In Shiatsu, certain acupressure points are avoided as to not move the energy too forcefully downward. 

2) Positioning:
Special cushions are used to support the body during pregnancy. The cushions can be used to a certain point in the pregnancy (usually through the 1st trimester) to allow you to lay face down without pressure on the abdomen. The cushions can also be used to support you in laying on your side or in a semi-reclined position on the back. Getting a massage while laying on your side feels different than a regular massage, but still covers all the bases and allows for areas like the back, neck and shoulders to be worked on.

3) How often to come:
While one bodywork session during pregnancy is awesome, regular bodywork can have additional benefits and increase comfort for the parent and child.  According to an article in Parent's magazine:

"Studies from the Touch Research Institute at the University of Miami suggest that moms-to-be who get a weekly massage have lower levels of the stress hormone cortisol and higher levels of the feel-good hormones serotonin and dopamine. Researchers have linked these hormonal changes to fewer childbirth complications, including a 75 percent reduction in premature births among depressed women. Though you don't need to be depressed to reap the benefits of massage, another Touch Research Institute study found that pregnant women suffering from depression had significant improvement in mood, as well as decreased anxiety, after receiving a 20-minute massage twice a week."

Bodywork for all new parents
​
Continuing to get regular bodywork after pregnancy is a great way to establish much needed self-care into the new routine of raising a child. Postnatal massage can help the body adjust back to it's pre-pregnancy shape more comfortably. It can also be helpful to all parents as they get used to new movements that come with raising children: feeding, carrying the baby and juggling carriers and bags. I have found that many of these sessions are focused on neck, shoulders, back and hips as you get used to these new movements. Stress and anxiety relief are also incorporated to sooth the mind and enhance the mood as parents move through this transitional time.


References:
1. The Benefits of Prenatal Massage by Belle: University Chancelor.

I don’t like to pick bodywork favorites, but shiatsu is pretty magical. To quote one of my teachers,”If massage and acupuncture had a baby, it would be shiatsu.”
 
Well, that sounds good, right?!
 
The form of shiatsu that I work with the most is based in Traditional Chinese Medicine and called Shiatsu Anma. This form takes into account the whole body (physical, emotional, and energetic) when developing a treatment. A person might book a shiatsu treatment for a myriad of concerns including chronic physical pain and tension, pain from an injury or accident, headaches, sleep or digestive issues. Chinese Medicine considers any pain or dysfunction in the body as a symptom of imbalance.
 
Shiatsu means “finger pressure,” and most techniques are applied with the thumb, fingers, or palms of hand pressing into the body. Kneading techniques may also be used and joint mobilization and stretching is an integral part of most treatments. Shiatsu treatments focus on restoring balance by working on the meridians (energy pathways) and specific points along the meridian.
 
What will you experience during a treatment?
A thorough intake is done on the first visit. This includes discussing your main concern and any related areas that may help me get a clear picture of your current and past health history. I will look at your tongue and take your pulses. Tongue and pulse diagnosis  is a common way for a Traditional Chinese Medicine practitioner to get a clear understanding of where you may be struggling with balance.
 
During the treatment, you will remain fully clothed. No lotion or oil is used, except for occasionally on the neck or abdomen.  Staying fully clothed can make this an exceptionally accessible form of bodywork for those that have mobility issues, past trauma, are shy about practitioners working directly on their skin, or just don’t enjoy the oily massage feeling.  It’s best to wear something that is loose and comfortable. In the same way, that therapeutic massage techniques can be performed more gently or more deeply, shiatsu also works at varied levels in the tissue. I always encourage clients to give me feedback about pressure.
 
The whole body will be addressed during a treatment. The reason for this is that shiatsu focuses on the meridian system of the body and also that bodies function as a whole, not in parts. The meridians run in different lengths and pathways throughout the body. During a treatment, I work on the area that you are experiencing pain as well as the whole length of the meridian and/or any meridians that may be involved to create a smooth flow of Qi (energy) and other vital substances in the body.
 
What happens afterwards?
Post treatment effects vary from person to person and are based on your sensitivity as well as the treatment itself. Most often people feel more balanced and grounded after a shiatsu session. Muscular pain and tension should be decreased and you may notice your sleep or digestion improved. Like any other forms of bodywork you will most likely have marked changes right away and may continue feeling the work unravel for 24-48 hours after the session. It’s always a good idea to drink extra water and take it easy after any bodywork. If you enjoy baths, taking an Epsom salt bath or a relaxing walk after your treatment can be beneficial. Each person and situation is different in regards to the way that they respond to a treatment. Follow up work may be needed and I always encourage regular treatments (usually every 4-6 weeks) for folks interested in continuing to explore the magic of shiatsu.

Authored by Amy Daws, CMT

What is Chi Nei Tsang?
Chi Nei Tsang is a form of abdominal massage that is rooted in Taoism. It focuses on clearing energetic and physical blockages in the abdomen so that the Chi (energy) can flow smoothly. 

​Chi Nei Tsang treatments:

• Address the digestive, nervous, muscular, respiratory, and immune system
• Promote detoxification and stimulation of the internal organs
• Increase personal connection to body and breath
• Support emotional balancing

Who is a good candidate for Chi Nei Tsang?
Most people can benefit from Chi Nei Tsang, BUT it can be especially helpful for:

• Someone who is having digestive issues: constipation, bloating, diarrhea, acid reflux, diagnosed with SIBO
• Someone who is wanting to address scar tissue and tension from a surgical procedure in their abdomen
• Someone who reports a lot of stress and/or sleep difficulty
• Someone who is feeling emotionally stuck and/or working with a mental health professional to address depression, anxiety, excessive worrying, grief
• Someone who is experiencing chronic muscular pain/tension
• Someone who could use support in connecting with their body in a positive way

What is a Chi Nei Tsang session like?
Sessions start with a thorough intake focused on the client's goals for the session, their health history, energy levels, sleep/digestion patterns, physical activity, and where any pain in the body is felt.
The client will lay on the massage table face up and bring shirt up and shimmy pants down to pubic bone to expose abdomen. We will start with connecting to the breath and having the client sense areas of tension in the abdomen and whole body. I will use manual technique with oil and essential oils to increase circulation, break up areas of tension, stimulate organs, clear pathways of elimination, etc. We may also do specific breathwork or mediations based on the client's needs.

Between sessions:
I like to give homework! Homework depends on the client's goals for the sessions. I may have them do daily abdominal breathing, self massage, or meditation. I often also recommend an observational exercise related to their goals. 

Feel free to contact me with any questions you have about Chi Nei Tsang and how it could benefit you. 

Authored by Amy Daws, CMT, ShT

​One of the most common areas of discomfort that I hear from my clients is low back tension, especially in the winter. Between shoveling, trying to stay upright on the ice (or not), wearing heavy boots, and huddling to stay warm your back can get the brunt of it. Many of us have suffered from tension in our low backs ranging from stiffness to debilitating pain at some point in our lives. Low back pain can also be caused by injury, accidents, repetitive stress and/or poor posture. Massage is a great way to ease low back pain, strain, tension and stiffness. Stretching between sessions may help you recover faster and prevent re-injury. These simple 5 stretches address and target a few of the most common muscles groups that can contribute to pain in the low back.*

When should I to stretch??
Listen to your body. If you tend to feel stiffness in your low back in the morning, then try doing these stretches right away when you get up or after a shower. If you work a desk job, then try doing these stretches during a break time or at the end of the day. Make a commitment to stretching for a couple minutes each day.

​Cat/Cow Pose

These foundational yoga poses are a great way to get gentle movement in your spine. Start on all fours and slowly arch your back like a cat (Cat Pose). Next slowly release your spine until it is flat (Cow Pose). You should not feel any pinching in your low back when doing Cow Pose. If you do, back off a bit and focus on pulling your tailbone away from your head to create extension in your spine instead of compression in the low back. Throughout the movement, focus on engaging your abdominal muscles.

​Start in a lunge with your knee on the ground. Make sure that your bent knee is not in front of your toes. Your hands can either be on your bent knee or on the ground. Try to keep your spine as straight as possible. If this is enough of a stretch stay in this position. If you feel like you want more of a stretch, slowly twist towards the side of the bent knee. Place a hand on the bent knee leaving the other hand on the ground to stabilize.

Authored by Amy Daws, CMT
 
Many people wait to get bodywork until they feel pain. I don't mean a little discomfort, I mean PAIN. Either there is an incidence of acute pain (ie: "pulled a muscle") or pain that has built up over time. Often clients schedule appointments with me when the pain has gotten to the point where they just can't manage it anymore.
 
What if you started getting bodywork before it got to the point of "I CAN’T TAKE IT ANYMORE"?! 
 
I know, I know, you're busy and it's expensive and you have to plan ahead, but face it: you will feel better in the long run and have far less incidences of intense pain if you schedule regular (usually monthly) bodywork sessions as a part of your healthcare plan.

 
The Benefits of Regular Bodywork:
 
1) Bodywork increases body awareness. Regular bodywork sessions help you connect to and feel your body. The busyness of our culture often forces us to focus on getting s*%t done. In order to do this we are often also required to suppress feeling of fatigue, stress and pain. Increasing your body awareness may help you identify how your body responds to stress and help you make changes that will lead to a more balanced life.
 
2) A full body massage is like a full body scan. Each time you go in for a bodywork session you have the opportunity to feel all of the areas of your body in one fell swoop. You can identify how those areas of your body feel at that moment and also how they change from session to session.
 
3) Regular bodywork helps you connect the dots. You will start to see the patterns of tension in your body and feel how they are related to your activities. Do you often have the same three spots along your neck, shoulder and arm that hurt? Do these areas hurt more when you do a certain activity like using the computer? Noticing pain patterns and being able to connect them to motions you do in daily life is a major key to living pain free. Modifying your movements can help you break down tension that is building up and curb repetitive stress injuries.
 
4) Bodywork decreases overall stress and tension. Having a monthly bodywork routine along with other self care techniques for stress management allow you to release stress and tension that is stored in the body and just plain RELAX! This means less built up stress and tension which, in the long run, can lead to disease or chronic pain.
 
5) Regular appointments allow you to form a relationship with your therapist...and better bodywork sessions. Working with the same therapist over time lets you have a constant external barometer on your body. The therapist can get a strong sense of what patterns of tension you hold in your body and how they vary from session to session. Working with the same therapist over time also allows for greater depth in your sessions and success in achieving of your goals.
 
6) Regular bodywork often helps you in ways you didn't plan for or know existed. Regular bodywork helps increase circulation, regulate sleep and digestive functions, and general balancing of the body. It may help break down emotional issues that you struggle with or feelings of disconnectedness. Regular bodywork can have profound effects on the way that you live in the world that you did not expect or even anticipate.

Authored by Amy Daws

Many clients ask me what the difference is between a Massage and a Shiatsu session.  Although there are many foundational similarities, knowing the differences can help you get what you want out of your bodywork session. 

On a general level, any Massage or Shiatsu session's main focus is to address pain and discomfort in the body through physical manipulation (grasping, pressure, stretching, compression and rhythmic tapping). Both Massage and Shiatsu understand that pain and discomfort stem from a lack of balance or alignment in the body. This imbalance can be due to overuse patterns, injury or emotional trauma and stress. They both can be done using lighter or deeper pressure and be invigorating and/or relaxing.
 
Massage session are generally done with the client unclothed and draped on a massage table.  The sessions are focused through the lenses of conventional Western Medicine. Manipulation of muscles, fascia, tendons and ligaments are the main focus of treatment. Trigger points (or "knots") in muscles are identified and deactivated to relieve pain and tension. Sessions can be focused on a specific area of the body or address the whole body. Therapeutic massage can also be great for general relaxation and stress relief.
 
Clients stay dressed in loose comfortable clothes during a Shiastu session. Treatments are done either on a massage table or a mat on the floor. Treatments are focused on the meridian system of Traditional Chinese Medicine which has a very holistic view of how the body works. The whole body is worked on in a treatment, because it is believed that activation acupressure points away from the area of concern have an effect on that area. Shiatsu sessions often include more stretching techniques and movement.
 
Specific situations that may make one modality more effective for you:
 

Authored by Karen Townsend, CMT

Those of you who’ve seen me for bodywork before know that I love working the abdomen and ribs. A couple potential benefits of this are releasing back tension, promoting peristalsis and good digestion, developing body awareness, and being able to take deeper, more relaxed breaths. Who couldn’t use a little deep breathing right now? Abdominal massage can be a powerful tool to target digestive and reproductive issues. Here is an easy self massage sequence you can do at home to help deepen your breath, bring energy and blood flow through your organs, and release muscle tension in the abdomen and back.

As you do this sequence, pay attention to yourself about how much pressure is appropriate for you. Work in slowly and gently. If you discover a sore spot feel free to spend more time there. Bellies are awesome and sometimes we hide a lot of judgement and emotions in them and about them. Have compassion for yourself. This is a good time to let your belly hang out and not worry about what you look like, but focus on what you feel and let yourself feel it all, especially the things you may normally try to hide.

Begin by lying on your back. You can be flat on the floor with no bolster, with a pillow under your knees, or with your lower legs propped up on a chair, sofa, or table about knee height.

Feel your entire body supported on the ground. Let your self feel HEAVY. Feel how heavy your head can be on the ground when you let your neck muscles take a break from holding it up all day. A lot of us use our neck muscles when we breath. Try letting your neck and shoulders stay passive and relaxed as you use only your diaphragm to draw air into your lungs letting your abdomen fill with air and release air. Feel how your head is connected to your spine and the rest of your body. Give yourself plenty of time to settle into this deep relaxation.

You can end by doing the same gentle , clockwise circles around your navel and giving your self a few moments to relax on the floor before returning to the upright part of your day. Pay attention to any physical or emotional discoveries you may have made while connecting with your belly. Let this inform how you move and treat yourself. Work this self massage into your daily routine if that feels appropriate.

I hope you found this sequence easy to follow, informative and helpful. Please let me know if you if you have any questions or feedback. I look forward to hearing what you think!

Authored by Emily Clark, LAc

I’d like to start off by sending a shout-out to the 2016 Summer Olympic Athletes that were spotted sporting (pun intended) cupping marks that quickly became local and national news stories. The healing modality known as “cupping” - which is a new concept to many even though it is actually thousands of years old - has been gaining some much deserved buzz over the last few years. I witness there being a shift towards and growing interest in healthcare that is more integrative and takes a holistic approach. And it certainly always helps spark interest when professional athletes and celebrities (ahem, Gwyneth Paltrow and Jennifer Aniston) have been photographed with cupping marks and open advocates of the technique often used by practitioners of Chinese Medicine. Whenever I have cupping marks on me I joke that along with helping me feel good, it’s a marketing tactic because it always leads to inquiries and conversations about Chinese Medicine and my acupuncture practice. And I can’t recall many instances where a patient didn’t feel relief (often immediate) after having it as part of their treatment – many of whom often now request it and are on the #teamcupping train. However, there’s more to it than just putting suction cups on the body. Here’s a breakdown that will hopefully shed some light on the phenomenon.
 
A (brief) history: One of the earliest documentations of cupping dates back to 300 AD by a Taoist herbalist. While cupping is common practice in China and other Asian countries, it also has been used extensively throughout parts of Eastern Europe and the Mediterranean. Until relatively recently (as in the early 1900’s), it provided an inexpensive form of medicine to those that couldn’t afford the unsubsidized doctors fees, visits, etc. There was a reliance on these “folk remedies” often passed on through generations. What’s old often becomes new again (hello, bell bottoms) and cupping is certainly back…and hopefully here to stay.
 
So what exactly is it?: The actual concept and procedure is really quite simple. Glass or plastic cups are placed over various areas of the body, including on meridians and acupuncture points. A vacuum is created either with fire or a pump, leading to a suction effect on the skin where it’s being placed. Drawing up the skin opens up the pores, and helps to stimulate the flow of blood, energy and oxygen to the area. One fundamental concept in Chinese Medicine is that where there is lack of blood flow and energy (often referred to as “Qi” or “Chi”), there is pain and disharmony. Cupping is helping to open up these areas of blockages and congestion by pulling them to the surface and out of the body – thus restoring the free flow of blood and energy and alleviating pain. Those prominent circular marks are the results of a micro trauma effect the suction has where it breaks up tiny capillaries on the skin (it sounds kind of dramatic, I know) that look like bruises. However they are often painless and fade within a week or so. The color variance signifies the amount of pressure used and time left on the skin, as well as how congested that area was prior to cupping. The darker the mark, the more suction pressure and/or congestion.
 
Benefits: There are oh so many! Cupping is a non-invasive and effective way to treat a wide variety of conditions. While helping alleviate muscle tension and pain is probably it’s most notable credential, it is also used to help anxiety and depression, stress, fatigue, headaches, coughs and other respiratory disorders, gastrointestinal disorders, insomnia, and even cellulite reduction, to name a few.
 
What to expect: Cupping is a technique most commonly administered by an acupuncturist or bodywork therapist. After a health history intake, your practitioner would place cups on selected areas of the body and generally leave them on from 5-15 minutes. The back is probably the most common site, but it can and is also used on various other areas of the body like the legs, arms, and sometimes abdomen. While a strange and often foreign sensation at first, most people think it feels good though can be intense just as deep tissue massage can be. The effects – particularly with pain – are often felt immediately. Cupping may be offered as a service separate from acupuncture or bodywork therapy, but is more commonly included in a full treatment.
 
Precautions: All in all, cupping is a very safe form of healing therapy. However, there are things to consider which is why it is important to go to a trained practitioner. It should not be used on areas of inflamed skin, directly over large veins and arteries and bony landmarks, on those that have a very weakened immune system, the very elderly, or the low back or abdomen of pregnant women.
 
Cupping is an effective, safe, non-invasive treatment modality that has finally shed its mysterious vibe and come into the light. Questions? Comments? Want to try it? Feel free to leave a comment or schedule a cupping session to treat yourself like an Olympian.

Authored by Karen Townsend, CMT

Let's talk about your shoulder knots.

This is the main issue my clients come seeking help with. Whether you sit at a desk all day or do some type of manual labor chances are you feel pain and/or tension here. The cause is often from some combination of overuse of certain muscles while others remain underused, sleepy and dormant. In the vast majority of clients I see there is an over tightening in the muscles of the chest and anterior (front) neck, combined with an under utilization of the muscles of the upper back. This causes the rhomboids and rotator cuff muscles to bear a load of weight while elongated which causes them to get really stiff and sore.

While each situation has it's unique variables my main treatment goals end up being to release the muscles in the chest and anterior neck, flush out tension in the upper back, posterior neck and shoulders, and wake up the back muscles to prevent this pattern from reoccurring.

Below is an easy self care routine that, when used in between bodywork sessions, can be helpful for correcting this pattern over time. For simplicity's sake, this series of recommendations will focus on relaxing and releasing. Keep in mind that strengthening is just as important in pain prevention, but we will save that discussion for a future blog post.

Please understand these are general recommendations. Listen to your body and if any of theses movements cause pain or discomfort don't do them. I am happy to go over more specific instructions and recommendations during a session.

Before doing any stretching/strengthening I recommend taking a moment to check in with yourself. Feel your breath move in and out of your lungs. Feel your feet on the ground or your body in the chair and allow yourself to be open to experiencing the newness of each movement and making new discoveries about this remarkable container you live in.

1) Let's start by opening the chest and front of the shoulders. Standing near a wall extend your arm to your side with your palm facing forward. Keep your palm nice and open as  your plant it into the wall and turn your chest/torso in the opposite direction. You should feel this stretch through the chest and down the arm and hand. Hold and breath here for as long as it feels good, but at least 45 seconds. Repeat on the other side.

2) Now let's release the sides of the neck. While sitting in a chair, grab one end of the seat. With an elongated spine and relaxed shoulders, lean over away from the side you are grabbing and allow your neck to release towards your opposite shoulder. Try to feel the sensation of relaxing or releasing, rather than forcing a stretch. Use your other hand to pull your ear gently towards your shoulder if you need a deeper stretch. You may feel this through your shoulder joint and down your arm. Hold for as long as it feels good, but at least 45 seconds. Keep your breath moving. Repeat with the other side.

3) Now let's release the back of the neck. While sitting in a chair with your feet on the ground and knees apart, allow your torso to fold forward over your lap and your head to release downward. Let gravity take the weight of your head forward towards the ground. Keep your spine soft and relaxed as opposed to straight. If this is too intense you can place a pillow/pillows in your lap until you are able to relax and release your head comfortably. If you need a deeper stretch clasp your hands behind your neck and allow the weight of your arms to deepen it. It is likely you will feel this down your entire back and perhaps even the back of your legs. Keep your breath moving and notice you each inhale and exhale expands and contracts your rib cage and creates a different sensation.

Though this post is primarily about releasing through stretching, I wanted to include one simple exercise for waking up and wringing out the muscles in the upper back. Developing awareness and properly engaging your back muscles is one of the most effective ways to address and prevent back and shoulder pain.

4) From a standing position bend your knees slightly as bend at the waist, keeping your spine elongated and your neck and head in line with your spine. Bring your arms back in line with your torso, palms wide open and facing the floor. Press and squeeze through your upper back muscles  down through your triceps, forearms and hands. Focus your attention to the area between your shoulder blades. It can be helpful to have someone place a hand in this area while you are doing this exercise to really help you tune in and feel the rhomboids doing their job. Hold here for 45 seconds, release, then repeat twice more. Remember to keep your breath moving while holding this position.

5) The final release we will do allows the anterior (front) muscles of the neck to disengage. Use a pillow or rolled up towel or blanket as a bolster. Lie down on the floor with your bolster underneath your upper back between your shoulder blades. Allow your head to relax to the floor. If this is too intense you can place something underneath your head, too. Let your arms release to the sides of your body, palms up. Lie here and breathe, feeling heavier and more relaxed with each exhale. This is a great antidote to having your head and arms pulled forward all the time. Enjoy this deeply relaxing posture and rest here as long as you like, but at least a minute.

I hope you find this series simple to do and effective in promoting a pain free neck and upper back.

Authored by Dr. Pharis 

If you’re not familiar with castor oil you’re likely wondering what this oil is, and why it is so beneficial. Castor oil is derived from the plant Ricinus communis (castor seed). These seeds contain very high concentrations of the fatty acid ricinoleic acid, which has been shown to exert analgesic (pain reducing) and anti-inflammatory effects.(1) Additionally, studies have shown it has similar pharmacological properties to that of capsaicin, an anti-inflammatory compound from in chili peppers.(2)  In observational studies looking at the anti-inflammatory properties of ricinoleic acid, it recognized as a new capsaicin-like, non-pungent anti-inflammatory agent suitable for topical application.(2)
 
Through my years in practice, I have seen the use of topical castor oil demonstrate significant benefit in reducing a variety of symptoms. Common conditions for considering its application include:

• Joint pain and swelling
• Inflammation
• Gas, bloating, abdominal cramping
• Constipation
• Uterine fibroids & non-malignant ovarian cysts
• Menstrual cramps
• Gallbladder and liver conditions
• Detoxification

 
Utilized since the ancient Egyptian times, castor oil is not a new therapy. Castor beans were found in ancient Egyptian tombs dating back to 4000 B.C., and according to the Ebers Papyrus (an Egyptian medical text from 1500 B.C.) it was utilized to protect the eyes from irritation.(3) Using castor oil for medicinal purposes in the United States dates back to the 18th and 19th century pioneers, at which time it was labeled as a heroic cure for the treatment of everything from constipation to heartburn to inducing labor. With the primary function of castor oil traditionally being viewed as an oral cathartic and laxative, modern use has a stronger focus on its topical applications.
 
A 2011 study published in Complementary Therapies in Clinical Practice examined the effect of topical castor oil pack administrations on constipation in the elderly. This 14-day study involved 80% of study subjects who had been experiencing constipation for 10 years or longer. Results revealed “castor oil pack administration did not have an effect on the number of bowel movements or amount of feces, but decreased the feces consistency score, straining during defecation, and feeling of complete evacuation after a bowel movements, thus decreasing symptoms of constipation.”(4) While the mechanism of action is not fully understood, the benefits are becoming more and more clear.
 
In addition to practitioners of naturopathic and alternative medicine utilizing castor oil packs, several hospitals are starting to include this treatment as integrative therapy. The North Broward Hospital District, one of the ten largest hospital systems in the US and the largest in Florida, utilizes castor oil pack therapy for lung cancer patients to decrease the side effects of chemotherapy and aid detoxification in the lungs. Other institutions recommending castor oil packs for various treatments include the University of Maryland Medical Center as an integrative approach to pelvic inflammatory disease, irritable bowel syndrome, low back pain, kidney stones, and lung cancer; the Mercy Medical Center for the use of gallbladder disease and congestive heart failure; Allina Hospitals and Clinics for the use of pelvic inflammatory disease; and the Baltimore Washington Medical Center for the use of ulcerative colitis and pertussis.(5)
 
Castor oil packs are an affordable and easy option for the management of many health conditions, and best of all, they can be performed in the comfort of your home. If you are interested in utilizing this therapy but are uncertain if they are a good option for you, please consult your doctor.


Castor Oil Pack Instructions
 
Materials:

• Piece of cloth (flannel, wool, or cotton), double layered, and cut to the size of the are of application
• Plastic wrap or ace bandage to secure wrap in place and protect clothing from staining
• Glass dish (to heat castor oil pack in)
• Heating source (hot water bottle, heating pad)
• Castor oil
• Container with lid (for storage of castor oil pack)

Directions:

1. Fold the piece of cloth so it is 2 layers thick
2. Pour oil onto cloth until it is well moistened (this is your “castor oil pack”)
3. Heat castor oil pack in glass dish in oven or microwave to a comfortable temperature
4. Place castor oil pack directly over the targeted area while relaxing comfortably. Cover the pack with plastic wrap or an ace bandage to secure and to provide a protective barrier (note that the oil may stain clothing or bedding)
5. Apply external heat source to keep the pack warm for the duration of its application (suggested time: 30 minutes)
6. After removing the pack, cleanse the area with a dilute solution of water and baking soda (3 tbsp baking soda/quart of water)
7. Store the pack in a covered container in the refrigerator between use, or up to several months. Each pack may be reused up to 20-25 times

* Castor oil packs should not be used over open wounds or ulcers, during heavy menstrual bleeding, during pregnancy, or over areas of malignancy or neuropathies.

** The above information is for informational and educational purposes only, and is not intended as a substitute for medical professional help, advice, diagnosis, or treatment. Please consult with your doctor to learn if castor oil packs are appropriate for you.

References:

1. Vieira C, Fetzer S, Sauer S K, et al. Pro- and anti-inflammatory actions of ricinoleic acid: similarities and differences with capsaicin. Naunyn Schmiedebergs Arch Pharmacol. 2001;364(2):87-95.
2. Vieira C, Evangelista S, Cirillo R, et al. Effect of ricinoleic acid in acute and subchronic experimental models of inflammation. Mediators Inflamm. 2000;9(5):223-228.
3. Sims, Judith; Frey, Rebecca Gale. Castor Oil. Encyclopedia of Alternative Medicine, 2005 The Gale Group, Inc. http://www.encyclopedia.com/topic/castor_oil.aspx
4. Arslan G G, Eser I. An examination of the effect of castor oil packs on constipation in the elderly. Complement Ther Clin Pract. 2011;17(1):58-62.
5. Mein E A, Richards D G, McMillin D L, Nelson C D. Transdermal absorption of castor oil. Evid Based Integrative Med. 2005;2(4):239-244.

By Autumn Compton
Many people have heard of Shiatsu, but still may not know exactly what it is.  Having been a shiatsu practitioner for almost 15 years, and also a teacher of shiatsu to beginner students for over 5 years, I feel that I have a pretty good grasp on the subject at this point!  So let me clarify  what our Shiatsu practitioners at Wellness Minneapolis have to offer.  

Shiatsu is a form of bodywork therapy that originates from Japan.  Literally Shiatsu translates to finger pressure, which describes the technique.  In addition to pressure applied to the body with thumbs, hands, elbows, knees or feet, Shiatsu also utilizes techniques such as kneading, stretching, vibrating, soothing and tapping the body. All of these techniques are applied to the patient in a rhythmic cadence in coordination with the client and practitioner’s breath, along pathways in the body called meridians. Like an acupuncturist, Shiatsu practitioners understand the traditional Chinese perspective of the body as a network of meridians through which Qi, or vital energy, flows.  According to this perspective, health is present when there is abundant Qi in the body and unobstructed flow.  When Qi is deficient or stagnant, imbalanced or obstructed, disharmony occurs and symptoms arise.   These symptoms could include, among others, frequent colds or flu, regular headaches, aches and pains, digestive issues, sleep disturbances or anxiety.  A Shiatsu therapist is trained to recognize patterns of disharmony, even prior to symptoms appearing, and will access the patients Qi through points along the meridians called vital points.  Balance can then be restored through proper assessment and regular Shiatsu treatments, along with lifestyle and activity recommendations.

In Japan, shiatsu is actually considered primary healthcare, and is used to prevent and treat a variety of conditions that one may not consider when thinking of utilizing bodywork therapies.  Shiatsu can be used in the treatment of a wide range of internal, musculoskeletal, and emotional conditions. It is thought to reduce muscle stiffness, stimulate the skin, aid digestion, and influence the nervous system. Shiatsu can treat a variety of chronic conditions, such as headaches, PMS, digestive disorders, fatigue, insomnia, fibromyalgia, stress, anxiety, and musculoskeletal pain, including low back, neck, and joint pain.  It uses no oils, and therapy is applied while the patient wears soft, comfortable clothing.   Most commonly my patients report that after a shiatsu they feel not only relaxed and looser, but also energized internally.  This would be the effect of getting the Qi moving in the body.  The ultimate goal I have with all of my patients is to support their body to come into a state of balanced Qi so it can do what it does best – be healthy and feel good!  

Authored by Karen Townsend, CMT
Many people think of massage as a luxury to be reserved for special occasions or times of heightened stress or injury. Here are few few situations when massage and bodywork can be very beneficial that you may not have thought of.

1) Your position in life demands that you be in control all the time.
If you are in a position of power at work, home, or in your community you may find that you're holding your body in a rigid and defensive manner without even realizing it. Bodywork is an excellent and safe way to have the experience of being passive, quiet and relaxed. You can literally let your therapist take the weight off of your shoulders. The somatic experience of having someone else safely move your body while you remain passive can be rejuvenating and give you a fresh perspective on life.

2) You struggle with poor body image/self esteem.
Let's face it, we are taught to judge and dislike our bodies and the bodies of others. It is big business for some to keep us in this frame of mind. My personal remedy for this situation is similar to my approach to eating well. The more gestures of self love you fill up with(nourishing, whole foods) the less room there is for destructive thoughts to reside (foods and eating patterns that are potentially harmful). When I stopped consuming media, images, and culture that promoted a self destructive and judgmental mentality, I started filling up on gestures of self love, including the healing and nurturing touch of massage. It's liberating to become your own authority on what helps you look and feel happy and comfortable in your own skin.

3) You are recovering from trauma or suffer from PTSD.
Trauma can be an extremely scary/painful event or it can be a life situation forced upon you such as extreme poverty or neglect. Traumatizing experiences and situations live in our cells and obscure our ability to feel safe in our present situations. Recent research suggests that trauma can be passed through DNA to our children. Unaddressed and unresolved trauma can be debilitating and is the root of many health issues. Working with a trained and trusted bodywork/somatic therapist can be one important step in the process of healing. 

4) You suffer from digestive issues.
There are many variations, causes of and treatments for digestive issues, including various forms of bodywork such as Chi Nei Tsang and shiatsu. However, even if you are receiving a massage for stress relief you are encouraging yourself to deeply relax which allows your autonomic nervous system (i.e. rest and digest) to function properly. Not to mention if you suffer from constipation, abdominal massage is an excellent way to get things moving again.