Posts Tagged ‘self-massage’

July Tip of the Month: Self Care for the Neck

Friday, July 23rd, 2010

I’ve been noticing a lot of neck tension lately, both on myself and my clients – someone recently described it as a feeling of being hung on a hook from the nape. So I thought it might be a good time to offer a few techniques for unhooking ourselves. If we think about it metaphorically for a moment, we can see the neck as the bridge between the mind and the body. If there is any conflict between them it will be the first to register. Maybe conflict is a big word, so we can think of it as an energy imbalance – our mind is full of things we need and want to do, but our body and/or our emotions are needing some quiet time or attention. Here are some ways to give the body attention:

SLEEP & REST MORE

1. OK, maybe this seems obvious but it’s the advice I personally could use most and the part of self-care that gets least attention in our hectic city lives. It’s also the one thing I am sure will work for everyone! Your head weighs about ten to fifteen pounds, so if your body is tired, you can imagine it’s going to want to take a break from carrying that load, especially if beyond the physiological weight you’re also carrying emotional baggage in there. As my Thai Massage master used to say to almost every westerner that walked into his studio: take off your backpack, at least for an extra hour or two.

USING YOUR FINGERS

2. On the Shoulders: sitting or standing, curve your fingers and place them on the back of the shoulders (trapezius muscles), close to the base of the neck. Keep the fingers hooked and simply pull the elbows closer in to your body to increase the pressure of the fingers without having to press harder. Let the muscles soften, breath deeply and relax your eyes and forehead.

3. On the Neck: sitting or standing, curve your fingers and place them on the back of the neck, right along but not directly on the spine. Apply pressure but not so much that you strain the fingers. Keeping the head straight, chin slightly down, gently press the back of the neck into the fingers on an exhale in order to increase the pressure. Then, keeping the pressure of the fingers into the neck, tilt your head back on an inhale and forward on an inhale. Play with moving the fingers up and down a little – getting the middle finger right into the base of the skull and tiltling back can feel very nice.

4. On the Head: sitting or standing, curve your fingers and place them thumb side down on the back of your head, right along the centeral line of the skull. Move along this center line, from the base of the skull up and over to your third eye, the point just above your eyebrows, applying pressure into the skull. Repeat from the base of the skull to forehead rather than reverse. Then, shampoo your entire head, especially around the temples and don’t forget your jaw.

5. Nutcracker: interlace the fingers behind the neck and pull your elbows in towards each other (below the chin) to create gentle pressure. For deep pressure, release your thumbs from the interlace and place the thumbs along the neck and then pull the elbows in.

USING THE FLOOR

6. Head Rolls: Lie on your back with your knees up, feet flat on the floor and gently pull your chin down towards your sternum, without creating tension in the front of the neck. You should feel the back of the neck lengthening and the back of the head widening into the floor. In this position, press the back of the head into the floor and maintain the pressure as you roll your head from side to side. Exhale as you roll the head to one side, inhale to center, and exhale to the other side. Stop anywhere along the way where the pressure feels good. Move on the exhale to the end of your range, but without straining.

7. Nose Circles: Keep the jaw, eyes and forehead relaxed and draw small circles clockwise with the tip of your nose. Feel the head moving fluidly through the circles – if there are any criks or snaps make the circles smaller. Reverse direction.

USING YOUR HANDS

8. Hanging over: Either standing up or sitting in a chair, let the weight of the upper body and especially your head hang down. To make sure the weight of the head is fully released, do little nods yes and no and check that the head can move freely, as if it were dangling off the spine. Now use your hands to pet the back of your neck, from the base of the shoulder down along the skull, as if you were wiping water off of yourself. You can use a lot or very little pressure – even touching very lightly with the fingertips as if you were tickling yourself can be effective, depending on what you need and like. Otherwise known as “nice nice” in Thai speak.



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Posted in Chronic Pain, Injury, Massage, Meditation, Mind Body Wellness, Self-Care, Stress, Stretching, Tip of the Month, bodywork, neck pain, self-massage | No Comments »

June Tip of The Month: Self Massage for the Back (Part 2)

Wednesday, June 30th, 2010

Here are some techniques for relaxing and working the kinks out of your own back:

USING THE FLOOR

1. Lie on your back and pull your knees in: wrap your hands across the front of the knees, but be sure to keep your shoulders relaxed -no need to add extra tension in one place for the sake of relieving it in another. Take deep breaths and as you exhale, pull the knees in, and as you inhale allow them to gently move away from your chest. Repeat as many times as you like. Keeping the knees pulled in, rock them gently forwards and back, using the pressure into the floor to massage across the low and mid back; then rock from side to side, using the floor to massage across the hips and ribs.

2. Rocking side to side: using the same position as above, rock from side to side, using the floor to massage across the back and hips. Breath easily as you rock for thirty seconds to a minute, then rest with your feet flat on the floor, knees bent.

3. Rocking forwards and back: using the same position as above, but this time with your hands in the crease behind your knees, rock the knees in and out for thirty seconds to a minute, then rest with your feet flat on the floor, knees bent.

USING YOUR BREATH

4. In Child’s Pose: that is, kneeling with your butt on your heals and your head relaxed on the floor, arms either ahead of you or to the sides of the body, breath deeply into the back. Begin by consciously bringing the breath to the tops of the shoulds, feeling the shoulders and neck inflate with air as you breath in deeply and deflate and relax down as you exhale. After a few breaths, begin to send the breath further down between the shoulder blades, then to the low ribs, then to the low back, and finally all the way down to the buttocks. Finish off with a few breaths into the entire length of your back.

USING YOUR HANDS

5. Sacrum: With your feet flat on the floor, knees up, place your hands palms down under your buttocks and gently rock the knees from side to side. You can move the palms around and you can also try rocking with your knees up into the chest.

6. Low Back: Make fists with your hands and place them palms down under your low back, with the knuckles just outside the spine. Keep your feet flat on the floor, knees up, and just relax and breath deeply, moving the fists up or down as needed.

7. Mid-Back: Sit on the floor with your legs crossed, open wide, or soles of feet touching and relax your head down towards the floor. Make light fists with your hands and throw them over your back, pounding gently up and down along the sides of the spine

USING A TENNIS BALL

8. For Deep Pressure: Lie on your back and place a tennis ball under any point or area you feel tension. Relax, breath deeply, and allow the weight of your body to drop down into the ball. Shift slowly, by rolling on the ball or rolling to your side to move the ball away. You can use two tennis balls wrapped in a cloth or bound together with tape to roll symmetrically up and down the spine.

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Posted in Back Care, Chronic Pain, Massage, Mind Body Wellness, Self-Care, Stress, Tip of the Month, bodywork, self-massage | 2 Comments »

Tip of the Month: Techniques for Self Massage Part 1 – In a Chair

Friday, May 28th, 2010

The warm weather often brings with it more energy and desire to be more active: we spend more time outdoors, stay up later, hike in nature or around the city, dance more, bike more, etc. So it’s not unusual for our muscles to get fatigued and for our joints to cry out for attention, especially in these months when we are still transitioning into our full summer swing. There is nothing like a professional bodywork session for helping your body relax and rebalance, especially when dealing with injury or chronic pain, but there is a lot you can do for yourself to encourage release and relief at any given moment of the day.

More often than not it is when we finally get a moment to sit that we feel the strain, and many of us find ourselves at a desk for hours at a time, so here are some ideas for self-massage that you can do seated in a chair.

SELF MASSAGE, SEATED IN A CHAIR:

1.    For shoulders, neck and back: keep your feet flat on the floor and open your legs so there is a foot or more between your knees. Now let your upper body hang over your legs, with your head completely released to the floor. Breath deeply into your back. Then interlace your fingers and bring the hands to the back of your neck. Use the heels of the palms to gently squeeze up and down the neck, in a nutcracker fashion, then release the fingers and use the palms to slide down the neck, as if you were wiping water or lotion off your neck and down along the back of your skull towards the floor.

2.    For sore hips, thighs and feet: sit up and cross your right heel over your left thigh, just above the knee. Let your back relax back down for a moment and breath into the hip stretch. As much as possible, aim to keep both sitz bones even on the chair. Now sit up again and place the outer edge of your right forearm on your right thigh (your thumb should point up). Lean into the thigh and as you do so roll the forearm so that the palm comes to face up. Continue rolling up and down the thigh with the forearm, using your weight to create the pressure and thinking of moving the flesh away from the crease of the hip. You can also use your elbow to get deeper pressure: place the forearm on the thigh and as you drop your weight bend the arm so that the elbow drops into the thigh. Finally, use both hands to massage the feet – try using the knuckles or tapping with a fist so that you don’t fatigue your fingers. Use the hands to pull the toes in, push them away, spread them apart. Now release the right leg, shake it out, and repeat with the left leg folder over the right.

3.    For shins, ankles and feet: sitting up straight with your shoes off, use the heel of your right foot to rub the point at the top of your inner left shin, just below the knee. Rub this point for a few moments, then continue down along the inner shin, making sure the heel is between the bone and the muscle and not on the bone. Spend a few more moments and the point between the inner ankle and heel. Now cross the heel over and use it to rub up and down the out shin a few time. From here, continue down the top of the foot and spend a few moments at the point between the big toe and the second toe. Repeat on the other side.

4.    For fatigue, headaches and stress: sitting up, use the fingers of both hands (except the thumbs) to tap along the breastbone, up and down a few times. The taps are quick and light. Then allow the hands to split and travel along their respective clavicle, tapping just below the bone. Continue around to the back of the shoulders, up the neck, up the back of the head, spending as much time as you like on the head and covering the entire scalp. Continue to the forehead, tapping more gently now that you are on the sensitive face. Tap the temples, the jaw, the cheeks, the chin. When you finish, relax the arms, close your eyes and breath deeply for at least three breaths.

5.    For aching shoulders: Make a light fist with both hands, keeping the thumb free. Throw the right fist over the left shoulder to create a light pounding sensation along the back of the shoulder, then throw the left fist over the right shoulder. Use the momentum of the throw rather than any muscular effort to pound on your shoulders. Alternate sides and continue for as long as you like.

6.    For a sore low back: use the same light fists from the above exercise to rub your low back in a circular motion. Then play with different placements of the fist and different strokes – try using the knuckles to rub up and down, for example. Rub briskly to create heat, and make sure you breath as you do this. Stop well before you fatigue your arms.

Did you enjoy this tip? Did all this talk of massage make you realize that you’re due for a more serious tune up? Mention this tip and get 20% off a bodywork session through the end of June. As always, feel free to email me with any questions or comments, and if you’d like to work on creating a repertoire of stretches and exercises that are specific to your needs I am available for private sessions at super reasonable prices.  XO Ophra

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Posted in Chronic Pain, Foot Care, Massage, Mind Body Wellness, Self-Care, Stress, Stretching, Tip of the Month, bodywork | No Comments »

Tip of the Month: Self-Care in the New Year, From the Ground Up

Tuesday, February 16th, 2010

(Originally included in the Force and Flow newsletter, 1/4/10)

If one of your resolutions for the New Year is to take better care of yourself, may I suggest that you start with your feet? Your feet are the key to balance and alignment, to feeling grounded and to leaping to great heights. Since we know that body and mind are one, I’ll let you play with the metaphor. Meanwhile, here are a few excellent ways to attend to your feet – on the go, at rest, and as focused exercises.

Stretch: sit on your heals, with the toes tucked under and the weight on the balls of the feet. The more you allow the weight to fall towards the big toe and the torso to sit upright atop the heals, the greater the stretch. Be prepared for intense sensations if you haven’t done anything of the sort recently! Stay as long as you can bear it, breathing deeply and keeping your focus parallel to the floor and your peripheral vision wide. When you need to rest, un-tuck your toes and sit back on the heals again, stretching out the front of the foot. Alternate like this for 2-5 minutes (or more if you so desire : ), keeping the focus and the relaxed breath as you change from the one position to the other. You can do this as part of a stretching routine (recommended), but you can also do it while watching TV or a DVD.

Massage: You’ve probably all rubbed your feet with your hands at least once: do it often! Use your elbows, too – if you sit cross-legged on the floor, or in a chair with one leg crossed over the other, the elbows can be used to drop a lot more weight than the hands, and they can give your hard-working hands a break. The key to releasing tension in the feet is not so much kneeding as it is focused pressure and traction. Think of stretching the bones of the feet and toes apart, and circle the joints of the ankles and the toes to lubricate their movement. If you have bunions, do extra some extra stretching for the big toe. And tennis balls and foot rollers are always good props. Keep one under your desk or kitchen table and roll the foot out while sitting.

Walking Meditation: Since us New Yorkers have the priviledge of walking so much, and since we love to multi-task, here is something to do while transporting yourself from place to place. First of all, keep your focus parallel to the ground (vs. dropped) and your peripheral vision wide. Move your head around every once in a while to make sure it’s not stuck in any one place. Allow your internal focus to drop down to your feet and notice the texture of the ground – how hard or soft is it? How bouncy? Then choose a texture and imagine you are walking on it: i.e. dry sand (I’m headed to the beach right after this!), wet grass, melting snow (unless you’re by the beach like me, perhaps this one doesn’t require as much imagination these days : ), etc. Notice how your feet respond to the suggestion! Switch it up, don’t get stuck on any one texture too long, and then come back to trying to feel what the ground you are walking on “really” feels like.

Love,
Ophra

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Posted in Foot Care, Meditation, Mind Body Wellness, Self-Care, Stretching, Tip of the Month | 1 Comment »

Tip of the Month: Relieving Stress

Tuesday, February 16th, 2010

(Originally included in the Force and Flow newsletter, 11/17/09)

We’ve all heard about what living with stress does to us: weakens our immune system, increases our chances of developing everything from a flu to heart disease, leaves us tired and cranky. There are as many excellent ways to relieve stress as there are causes for the stress, and some will be more effective for you than others. Here are lots of good options, complete with a walking meditation to try next time you are on your feet:

SLEEP: GET MORE OF IT! The season is changing and wouldn’t it be great if our daily rhythm would too? If there’s one thing you do for yourself to relieve stress and stay healthier, let it be more sleep. When your body tells you it’s tired, listen – don’t push through things to get them done, chances are you’ll do a better job when you are more rested. If you have a hard time getting to sleep because of all you have on your mind, try creating a simple routine that you do every night, about an hour before bed: reading, stretching, meditating and taking a shower are all great pre-bed activities. BTW, more sleep has also been associated with weight loss, so don’t delay getting to bed unless it’s really worth it : )

BODYWORK: We take on so much living in the city, that usually what we need most is to lay down and do nothing while someone trained helps move energy along in the body and release blocks and tension. This is by far one of the most effective and enjoyable ways to relieve the body of stress! There are many many kinds of bodywork, and some will suit you better than others… Click here to read more about the bodywork we offer, and about the bodywork special we have right now to make it even easier for you to take good care.

SELF-MASSAGE: Not quite the same as having someone work out the kinks for you, but there is a huge amount to be said for taking care of yourself. The best kind of self-massage in my experience is for the feet – there’s a whole science, Reflexology, dedicated to healing the whole person through the feet, and Thai Massage always begins with accupressure and joint manipulation of the feet, to open the gateways to the rest of the body. Massage your feet daily – while sitting at your desk, watching a movie, or before bed – and you are sure to notice differences in your body’s ability to manage stress. And if you’re too tired to massage, try soaking them in hot water.

MIND-BODY EXERCISE CLASSES: i.e. Yoga, Pilates, Tai Chi and Chi Gong. Here’s a metaphor: your nervous system is like a crying baby, if you ignore it, it’s likely to scream even louder, and if you bring attention to it, chances are it will calm down. Weekly classes are a great way to bring routine attention to your physical and nervous system, especially with classes that focus on breath, attention and mindful movement. Currently we offer Pilates and Yoga classes – click here to see a class schedule.

MEDITATION: There are many kinds of meditation, and if you find that sitting for long periods of time is not the best way for you to relax, there are plenty of other options. Meditation is mainly about mindfulness, so here’s something you can try while walking: keep a wide focus as you walk, allowing your eyes to take in as much of the periphery and never locking them on one thing (especially not on asphalt). Notice your feet – what is the quality of contact they are making with the ground on every step? Are you rolling through the whole foot, leaning more to the outside or inside of either foot? Stay aware of the feet and of your focus, and now notice your breath – is it shallow or deep? are you holding it in at the top or letting it right out? Notice if the breath is coordinated with the steps you are taking, and try to gently bring them in to alignment, i.e. take three steps on every in breath, three on every out breath. Do this for at least three minutes, and take note of how you feel afterwards.

As usual, feel free to contact me with questions and suggestions for future tips…
xo Ophra

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Posted in Meditation, Mind Body Wellness, Self-Care, Stress, Tip of the Month | 2 Comments »