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Your stretching may not be as effective as you think!

As a practicing massage therapist I prescribe stretches to my clients as part of their homework assignment.

Because I work in a fitness centre environment I get to observe many members attempting to stretch. And the results can be very unproductive because they are either mis-informed or imitating a third-party observation which was also ineffective.

My practice as a massage therapist allows me to encounter every form of muscle contracture and injury involving various joints and associated muscles associated with strengthening and strains.

The effect of muscle strengthening is that of shortening muscles and causing contractures (knots).

The purpose of stretching is to restore the muscle to its optimal length for normal daily activities of living.

The effect of not stretching effectively is that the muscles do not return to their normal length and there is a resultant deficiency in mobility and flexibility.

Take the time to visit my website for more information: www.healingmassage.ca

Or phone me for a massage treatment at 799-3663 located at Shapes Fitness Centre, Nairn Ave. and Panet Rd.

The length of the stretch is key in aiding its efficacy. 30 seconds is the ideal length of time to hold a stretch. Anything less than 15 seconds is useless and a waste of time and effort.

The effectiveness of any stretch resides in whether the muscle is being lengthened and preferably at both attachments or ends.

The tendon attaches to the bone and the muscle attaches between two tendons. The determination of whether the muscle is lengthening maximally is determined by performing the stretch along the plane in which the muscle normally shortens.

Example: the hamstring attaches to the butt and beneath the knee. So the most ideal hamstring stretch is one in which the knee is locked and the pelvis is rotated in a forward direction (anteriorly). This causes the most stretch in the hamstring. Raising the extended leg above the pelvis height also aids in lengthening the distance between attachments.

Example: the quadriceps muscle needs to be elongated by flexing the knee and distancing the ankle and foot behind the butt and pushing the front of the pelvis forward causing an increased distance between the quadriceps attachments which are the front of the hip and just below the kneecap.

Holding the heel against the butt limits the extent to which the quadriceps can be stretched.

So the two key factors which one must remember when stretching are these: duration: at least 20-30 seconds, secondly: lengthening the distance between the two muscle attachments. So you must know which muscle is targeted, what its action is, and where the muscles/attachments are located.

Great stretching!

Take the time to visit my website for more information www.healingmassage.ca

Or phone me for a massage treatment at 799-3663

By Roger Fontaine May06

http://www.healingmassage.ca/

204-799-3663

Roger Fontaine is a registered massage therapist operating a clinic in a fitness centre setting in Winnipeg. He is a graduate of the Wellington College of Massage Therapies since 2001. His specialities include sports injuries, joint replacements, strengthening and stretching practices.

This article is written at a level which requires some knowledge of anatomical attachments, ie: origins and insertions of muscles, as well as names of muscles.

Should you wish to know more I invite you to look online for an anatomy atlas or dictionary to assist you with muscles and definitions you do not understand.

http://www.anatomyatlases.org/atlasofanatomy/plate13/01uppostabpelv.shtml

I have been developing my massage diagnosis and treatment skills in a fitness setting for two years and as a massage therapist in a private home clinic environment for five years.

Many of the clients who come to me for injury therapy complain of back and gluteal pain.

The gluteals attach at the top of the hips and are responsible mostly for lifting the femur or upper thigh up and outward, what we call abduction. These muscles are also used in conjunction with the hamstrings which flex the leg backwards at the knee and which extend the leg backwards at the hip.

For those of you reading this article with no or little anatomy background I will detail the attachments of the ilio-psoas.

Firstly the ilio-psoas is a combination of two muscles ,the iliacus, and the psoas major.

The Iliacus originates in the inside or medial side of the ilium, or hipbone. It proceeds caudally down the pelvis bone to the inner thigh where it attaches to the femur. When the iliacus contracts it anchors the pelvis bone or ilium by the hamstrings, which causes an upward pressure on the leg and causes the hip to flex and the thigh and knee to move upward. This is one of the most important muscles in assessing gait dysfunctions.

The Psoas originates on the sides of the five lumbar vertebrae and also attaches to the transverse processes of those vertebrae, contributing to some rotation of the lumbar spine when tight, which is what is observed when the hands are not symmetrically aligned at the sides of the pelvis, when client is in standing pose.

There are psoas muscles on either side of the spine, one for each leg. An imbalance in one may cause rotation to the spine and cause muscle guarding and further dysfunction.

The psoas joins the iliacus muscle midway down the ilium (hipbone) and attaches to the same insertion on the inner thigh or femur. The psoas assists the iliacus in hip flexion and also flexes the torso when the action is reversed.

Visual assessment:

Upon investigation of pelvis alignment visually in frontal view, I usually notice one of two signs; firstly either the hands are anterior to the body’s *frontal plane, or, secondly, the position of the hands is asymmetrical, ie: they are not equally positioned on both sides of the pelvis. With a tight ilio-psoas on the left one would notice the right hand at the side, and the left hand positioned more anteriorly on the frontal plane and adducting towards midline. The left hand may also have moved posteriorly towards the left gluteal. With a tight iliopsoas on the right the positioning of the hands would be reversed.

*:frontal plane: is the plane when viewed from the front, perpendicular to the viewer, of a line which is drawn through the body from head to feet separating front from back.

Physical assessment: With the client in the prone position, on their back, I perform a gluteal stretch by bringing up the knee to the chest. This tells me whether the gluteals are contracted and adding resistance to the pelvis mobility. Secondly, I take the knee across the chest to the other side, to assess piriformis and obturator for lateral resistance. Thirdly, I place the left leg in a figure four position with the plantar surface of the left foot against the medial or inside edge of the right knee of the opposing leg.

This allows me to assess adductor tension which also contributes to pelvic resistance and mobility.

My findings are that often there is associated gluteal and adductor contractedness of muscles, including adductor magnus which implicates the hamstring also.

Treatment:

Firstly I warm the abdominal obliques and six-pack to allow deeper treatment of the iliacus and psoas.

Secondly I treat the iliacus by taking the leg into adduction in a waving motion with the knee.

Thirdly I work my way up to the iliacus-psoas junction and release any tension found there with acupressure.

Next, I find the psoas belly with the client performing a knee to chest contraction and then I release psoas with leg ratcheting to the table and rotating thigh externally to lengthen psoas further.

Findings:

The interesting finding is that there is often a contra-lateral relationship to the contractedness of iliacus and psoas. Should I have a tight low back on the right side, with quadratus lumborum being hypertonic(tight), I will also detect a short leg on the right side, in prone or supine position, I will also detect a tight psoas on the right side with often a tight iliacus on the left side (in compensating mode) and a slight to moderately tight psoas on the left side. The iliacus on the affected side may be slightly contracted or not implicated at all.

Conlcusion:

The releasing of the ilio-psoas results in a release of the tension in the lumbar spine are surrounding tissues, including but not exclusively the abdominal obliques and quadratus lumborum whicfh are the flexion brakes joining the ribcage to the pelvis. There is usually observed a marked relaxation of the whole spine up to the nexk and occiput.

There is often observed a return to a balanced pelvis after treating ilio-psoas when previous to the treatment there was an anteriorly-rotated pelvis on one leg and an obvious short-leg on the side with the tight ilio-psoas.

The appearance of the short leg is usually gone after treating the ilio-psoas(when there is absence of tight quadriceps or hamstring). Treating the ilio-psoas first when confronted with a client presenting with low back pain often resolves the issue of pelvic rotation without treating hamstrings or quadriceps. Although there is often a tight quadriceps with opposing ham-

string tension associated with a tight ilio-psoas complex.

Follow-up: Since writing this article I’ve observed a client who had psoas tension and lumbar torsion which was the result of knee reconstruction.

What had happened since his reconstruction was that the non-reconstructed leg had become weaker in the quad and hamstring, and ilio/psoas muscle complex than the reconstructed leg. The consequence was a tighter ilio-psoas on the leg which had been reconstructed and also a lumbar torsion towards the opposite side.

By Roger Fontaine, r.m.t.
http://www.healingmassage.ca/
204-799-3663

October2006-10-18

Roger Fontaine is a registered massage therapist operating a massage clinic in a fitness centre setting in Winnipeg. Trained at Wellington College of Remedial Massage Therapies graduating in 2001 from the advanced therapy classes. Member of Association of Massage Therapists and Wholistic Practitioners, A.M.T.P. Specializing in sports injuries and joint replacements, principally knee and hip joints. I also offer comprehensive exercise rehabilitation in strenghtening and stretching for clients.

Everyone knows that going to get a professional massage can be very relaxing and beneficial to his or her body. Not everyone realizes that they can perform some self-massage to help the body recharge and rejuvenate their body and mind.

Massage affects the circulatory system as well as the muscles, nerves and also the digestive system. With self-massage you can effectively target trouble spots especially joints and muscles where it can help to relieve pain and symptoms of tension such as eyestrain, headaches, sore feet and back.

You can also encourage a better quality sleep by performing a relaxing massage on yourself. It has also been found that massage helps boost the immune system, which in turn will help you to fight off infections.

Self-massage can be performed anywhere anytime, at home in the office even at the park. For some of us our life can be stressful which may lead to high blood pressure, tense muscles and extra pressure on the heart. Self-massage can help to relieve the every day pressures of life.

Medical evidence suggests that stress may be responsible for up to 75% of all diseases in the Western world. Further to this research has also shown that a simple 5-minute foot and hand massage can lower the blood pressure and heart rate and thereby reduce the feeling of panic.

Here are some simple stress reducing techniques which we all can do:

Breathe in deeply and slowly take the air deep into your lungs then hold for a count
of 5 and breathe out. Do this as often as you want and you will commence to feel the
tension leave you with every breath.
close your eyes and imagine that you are in a place you have been which was very
relaxing. Focus on all the details like smell, sounds etc until you can almost be there.
Another technique is counting. Find a comfortable spot, close your eyes and start to count to 10. Make sure that your mind is clear. Once you reach 10 start again and do this a number of times. You will start to feel very relaxed and light headed.

Another positive aspect of self-massage is that it play an important part in helping to restore a healthy blood circulation and thereby assisting you in maintaining health and vitality. It will also promote the health, strength and flexibility of the muscles and joints. Muscle tension can build up slowly and we won’t even notice it until we feel sore or stiff. Continuous massage can help stop this tension build up and make you feel great and more alive.

There are many self-massage techniques, which we can all learn and do at any time. If we all do this we would all become healthier and have more energy to do the things we want to do. It will also help the body stay young and thereby make us feel young.

Self-massage can bring instant relief and energy to help us survive in our everyday lives.

Walter Pigatto is an expert on the skill of touch and can
assist you in finding solutions to you and your family’s
relaxation/pain solutions. He can also show you
how to develop the sensual side of your relationship
and much more. To learn more visit Power Of Touch web site today

Reiki is great, and having Reiki on a regular basis is truly a blessing.

A Reiki session is what in complementary therapy is called energy healing. This involves your body’s electromagnetic field, which we loosely call “energy”, and what we call spiritual “energy” or universal life force. Often referred to as hands-on healing, it usually means the channelling of healing through the healer’s hands either onto the client directly or indirectly through the client’s aura (electromagnetic field). Reiki can be felt as hot, cold, tingly, sometimes like a breeze or a wave, and may be felt near the healer’s hands or at a different location. Reiki goes to where it is most needed, which may or may not be where you expect healing to occur. Occasionally there is a healing reaction or an emotional release, although this soon passes. Reiki is very gentle and suitable for everyone.

A regular Reiki session helps you to feel more balanced and helps your emotional, spiritual, mental and physical wellbeing. Reiki can improve your immune function, release old emotional wounds, and pave the way for positive changes in your life.

Sometimes, you may also have a sore back, a tight neck and shoulders or sore muscles in need of actual physical manipulation. This is when it is great to have a Reiki practitioner who is also a massage therapist.

A massage treatment can be easily integrated into your Reiki session. Your Reiki and massage practitioner can start your regular Reiki session, break for your massage, and finish with Reiki as usual. Or the session can start with massage, have a break and allow the Reiki to flow, and continue with the massage. A nice touch is to finish by grounding with Reiki at the feet. And there are many variations on this theme.

A massage with your Reiki session may be all that is needed to shift that nagging backache, free your shoulder pain or relieve aching feet. And if you love Reiki and have regular exercise or use a computer all day, combining massage with your Reiki session should help keep you supple and promote better posture.

Most of us aspire to greater spiritual wholeness. Sometimes the physical element is needed for a true balance. Enjoy massage with your Reiki session; it is a truly holistic treat.

Complementary and alternative health education and empowerment is my passion. My name is Suzanne Zacharia and I am committed to empowering people to take control of their health and wellness. A virus caught along with 5 other students at university at the end of 1986, plus medical negligence, meant that I got smokers lung at a relatively young age. In desperation for help with my symptoms and quality of life, I turned to complementary therapy, and this is the 11th year I have outlived one doctor’s prognosis. I am now a complementary therapist, author and trainer. My company is called New Age London, which includes myself and carefully-chosen expert practitioners, teachers and trainers of alternative complementary health. People have come from Iceland, Norway, the States, France, Italy, and Pakistan to train with us or to learn natural, effective techniques for their and their families’ health. Our clinics are as environmentally-friendly as possible, and our treatments are very natural.

http://www.NewAgeLondon.com/contact.php

http://www.NewAgeLondonTraining.com

http://www.NewAgeLondonTherapies.com

Massage is the most popular complementary therapy. Instinctively, we just know that the therapeutic massage touch is good for us. A massage helps your blood and lymph circulation, helps keep you supple, helps keep your sinuses clear, and has many effective benefits.

And there is something really nice about the caring touch of your massage therapist. It feels good to be stroked, kneaded, and pampered. Naturally, a massage affectionado is keen to enjoy their regular massage, as you should.

Sometimes, we want more than a massage and still want the personal touch and the physical massage benefits. Perhaps we are a bit low physically or emotionally, feel out of sorts, need clearer thinking, or just need some extra TLC. This is when it is great to have a massage therapist who also practises Reiki.

Reiki is what in complementary therapy is called an energy. Energy healing involves your body’s electromagnetism and so helps balance your mind and body’s energetic flow. Often referred to as hands-on healing, it usually involves the channelling of healing through the healer’s hands. Reiki can be felt as hot, cold, tingly, sometimes like a breeze or a wave, and may be felt near the healer’s hands or at a different location. Reiki goes to where it is most needed, which may or may not be where you expect healing to occur. As with massage, occasionally there is a healing reaction or an emotional release, although this soon passes. Reiki is very gentle and suitable for everyone.

A Reiki session can be easily integrated into your massage treatment. Your massage and Reiki practitioner can provide your regular massage, then cover you snugly with towelling and add a half-hour Reiki session at the end. Or the session can start with massage, have a break and allow the Reiki to flow, and finish with massage as usual. Sometimes with physical ailments, your practitioner may choose to have breaks in the massage for Reiki when encountering an old injury for that extra energetic oomph. Some practitioners start with a 10-minute Reiki to centre and relax you then carry on with the massage as usual.

To get the real deal and the best benefit from the Reiki, ensure that your practitioner literally stops the massage strokes whilst applying Reiki. If you need to pay more for this or have less time for the actual massage, that is OK. Avoid the Reiki-flowing-during-the-massage idea. Whilst it is more powerful than a massage on its own, it is a false economy. You get more for your money when the Reiki is allowed to flow on its own for a while. The best way to find out what you get is to ask first.

Like having a massage, a massage with Reiki is a personal experience. It differs from person to person and from session to session. You may find the results so enjoyable, you make it a regular treat. And if you are only going to treat yourself once this month, a massage with Reiki is highly recommended.

Complementary and alternative health education and empowerment is my passion. My name is Suzanne Zacharia and I am committed to empowering people to take control of their health and wellness. A virus caught along with 5 other students at university at the end of 1986, plus medical negligence, meant that I got smokers lung at a relatively young age. In desperation for help with my symptoms and quality of life, I turned to complementary therapy, and this is the 11th year I have outlived one doctor’s prognosis. I am now a complementary therapist, author and trainer. My company is called New Age London, which includes myself and carefully-chosen expert practitioners, teachers and trainers of alternative complementary health. People have come from Iceland, Norway, the States, France, Italy, and Pakistan to train with us or to learn natural, effective techniques for their and their families’ health. Our clinics are as environmentally-friendly as possible, and our treatments are very natural.

http://www.NewAgeLondon.com/contact.php

http://www.NewAgeLondonTraining.com

http://www.NewAgeLondonTherapies.com