After what seemed like the coldest winter in quite some time, summer
has finally arrived in MN. I'm not sure what happened to spring, but I'm not
complaining about the sunshine and warmth we enjoyed over Memorial Day
Weekend. Wasn't it beautiful?!?!
With the wonderful weather,
people have been out working in their yards, biking, golfing, running,
playing softball, etc.. All that activity after being cooped up all
winter can play havoc on our muscles that were in hibernation for many
months.
Before you overdo it with that golf swing, the extra long
bike ride, or pulling weeds from the yard (or all 3!), be sure to assess
your body and ease into these things.
Preventative maintenance
on the muscles in your back, legs, arms can keep your body working more
efficiently than if you overdo it and push through pains your body is
signalling to you. Plus, seeking preventative bodywork can prevent you
from putting a halt to these activities you enjoy so much during the
summer months...the good outdoor weather is here only a short time. Don't spend it recuperating from a body ache or injury you could have
prevented with preventative routine bodywork.
Enjoy your summer!
Bonnie
Wednesday, May 28, 2014
Monday, February 11, 2013
Massage Newbie? What to Expect at Your First Session
So...you have never had a massage. You have read about the benefits of massage, and have heard friends and family talk about how great they feel after their sessions, and even know people that go for regular sessions just like they regularly schedule a hair cut. Why haven't you scheduled your first massage?
I get it. I was this person at one time...the person who isn't sure what to expect when you schedule a massage appointment for the first time. I received a massage gift certificate many, many years ago. While I was appreciative, I didn't know what to do next. I didn't know what to wear to my appointment...regular clothes, sweat pants, yoga clothes? When do I get under the sheets? How much of my body will be exposed during the session? What is this person (the massage therapist) going to do to me while I lie on a massage table? What happens if I fall asleep?
While every massage therapist is different, there are a few basics that I'd like to share to dispel the mysteries of what happens in my massage practice.
My process begins with the new client making an appointment over the phone or by scheduling their appointment online. A 60 minute session is a good place to start for a newbie. I offer sessions that are 30, 60, 90, or 120 minutes in length.
When you arrive for your session, I will greet you and walk with you into the treatment room. The treatment room is pretty simple...a heated massage table (which is wonderful on a chilly day!), a client chair, hooks for your clothes, my desk/stool, a bookcase, and a laundry hamper. There will be soft music playing throughout the session.
Once in the treatment room, we will discuss issues you may have that massage can help with (back pain, tension, shoulder pain, headache, etc.). After we have a discussion about what may be bothering you, I will conduct an assessment to see how your body is aligned...Are your shoulders even when you stand up? Do have have flat arches in your feet? Is your head tilted more to one side? Etc.
You will be asked to complete a written confidential health intake form so that I can identify additional areas that I need to pay attention to. At times, there are questions on the intake form that trigger some additional conversations (i.e. a sprained ankle you had years ago).
At this point, I will briefly explain the plan of action during your massage. For some sessions, the massage will be a full body relaxing massage. Other sessions, I may be focused on one or more areas that may be bothering you (your low back).
I will step out of the room to give you a few minutes to undress to your level of comfort and rest comfortably laying on the massage table, completely under the sheets and blanket (well...everything is under the sheets except your face!). What exactly is "your level of comfort"? It is exactly as it sounds. Wear whatever you are comfortable in. During the session you will be completely covered with the sheet and blanket, and uncovered only when an area is being worked. For example, your leg will only be uncovered when I am working on that leg. Many clients don't wear anything (that allows me to do some glides directly on the skin to relieve tightness in your muscles), where others feel most comfortable wearing shorts/underwear. Some wear socks because their feet are cold. I can work over most clothing, and even work over the sheet in some cases. It's also best to remove necklaces, bracelets and large earrings as they can get in the way if I'm working the upper back, neck and wrist areas.
When I step out of the room, I will make a few notes on our conversation and what I observed during the visual assessment. I will wash my hands and knock gently on the treatment door before I return.
The next 60 minutes are now yours to completely relax. In my sessions, you will receive a full 60 minutes of table time when you book a 60 minute massage (Note: Other therapists may provide only 45 or 50 minutes for their 60 minute sessions).
Don't worry about keeping a conversation going during the session...you'll get more out of the session if you are listening to your body relax during the session. You should feel your breathing slow down and deepen as your body moves from a tense, sympathetic state to one of relaxation. Many of my clients fall asleep or get very close to that state during their session.
The only requirement I have during your session is that you speak up if there is ANYTHING you don't like during your session. If the pressure I'm using on your tight quadriceps is too much, let me know. If the pressure is too little, let me know that, too. I can also adjust the temperature and music if not to your satisfaction. This is your session, so be sure to speak up if you have any questions or concerns. Don't wait until the session is over...please mention any concerns you may have during your session so it can be addressed.
I will let you know when the session is over and that I am leaving the room. You may feel somewhat lethargic when you attempt to get up off the table. Take your time getting up off the table. I often suggest clients sit for a few minutes on the table before getting to their feet. Once you are dressed, open the treatment room door and I'll be waiting directly outside. I will ask for feedback as to how you are feeling, and provide you with information that may help you continue to extend the benefits of the massage session.
I look forward to working with you soon! Please post any questions or comment you may have. If you'd like to schedule an appointment with me, please click here to see my availability.
Thank you,
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
I get it. I was this person at one time...the person who isn't sure what to expect when you schedule a massage appointment for the first time. I received a massage gift certificate many, many years ago. While I was appreciative, I didn't know what to do next. I didn't know what to wear to my appointment...regular clothes, sweat pants, yoga clothes? When do I get under the sheets? How much of my body will be exposed during the session? What is this person (the massage therapist) going to do to me while I lie on a massage table? What happens if I fall asleep?
While every massage therapist is different, there are a few basics that I'd like to share to dispel the mysteries of what happens in my massage practice.
My process begins with the new client making an appointment over the phone or by scheduling their appointment online. A 60 minute session is a good place to start for a newbie. I offer sessions that are 30, 60, 90, or 120 minutes in length.
When you arrive for your session, I will greet you and walk with you into the treatment room. The treatment room is pretty simple...a heated massage table (which is wonderful on a chilly day!), a client chair, hooks for your clothes, my desk/stool, a bookcase, and a laundry hamper. There will be soft music playing throughout the session.
Once in the treatment room, we will discuss issues you may have that massage can help with (back pain, tension, shoulder pain, headache, etc.). After we have a discussion about what may be bothering you, I will conduct an assessment to see how your body is aligned...Are your shoulders even when you stand up? Do have have flat arches in your feet? Is your head tilted more to one side? Etc.
You will be asked to complete a written confidential health intake form so that I can identify additional areas that I need to pay attention to. At times, there are questions on the intake form that trigger some additional conversations (i.e. a sprained ankle you had years ago).
At this point, I will briefly explain the plan of action during your massage. For some sessions, the massage will be a full body relaxing massage. Other sessions, I may be focused on one or more areas that may be bothering you (your low back).
I will step out of the room to give you a few minutes to undress to your level of comfort and rest comfortably laying on the massage table, completely under the sheets and blanket (well...everything is under the sheets except your face!). What exactly is "your level of comfort"? It is exactly as it sounds. Wear whatever you are comfortable in. During the session you will be completely covered with the sheet and blanket, and uncovered only when an area is being worked. For example, your leg will only be uncovered when I am working on that leg. Many clients don't wear anything (that allows me to do some glides directly on the skin to relieve tightness in your muscles), where others feel most comfortable wearing shorts/underwear. Some wear socks because their feet are cold. I can work over most clothing, and even work over the sheet in some cases. It's also best to remove necklaces, bracelets and large earrings as they can get in the way if I'm working the upper back, neck and wrist areas.
When I step out of the room, I will make a few notes on our conversation and what I observed during the visual assessment. I will wash my hands and knock gently on the treatment door before I return.
The next 60 minutes are now yours to completely relax. In my sessions, you will receive a full 60 minutes of table time when you book a 60 minute massage (Note: Other therapists may provide only 45 or 50 minutes for their 60 minute sessions).
Don't worry about keeping a conversation going during the session...you'll get more out of the session if you are listening to your body relax during the session. You should feel your breathing slow down and deepen as your body moves from a tense, sympathetic state to one of relaxation. Many of my clients fall asleep or get very close to that state during their session.
The only requirement I have during your session is that you speak up if there is ANYTHING you don't like during your session. If the pressure I'm using on your tight quadriceps is too much, let me know. If the pressure is too little, let me know that, too. I can also adjust the temperature and music if not to your satisfaction. This is your session, so be sure to speak up if you have any questions or concerns. Don't wait until the session is over...please mention any concerns you may have during your session so it can be addressed.
I will let you know when the session is over and that I am leaving the room. You may feel somewhat lethargic when you attempt to get up off the table. Take your time getting up off the table. I often suggest clients sit for a few minutes on the table before getting to their feet. Once you are dressed, open the treatment room door and I'll be waiting directly outside. I will ask for feedback as to how you are feeling, and provide you with information that may help you continue to extend the benefits of the massage session.
I look forward to working with you soon! Please post any questions or comment you may have. If you'd like to schedule an appointment with me, please click here to see my availability.
Thank you,
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
Thursday, September 13, 2012
Impressive Warm Up Routine for Packers vs. 49ers game
Well...anyone who knows me knows that I bleed green and gold. Tonight's game, the classic Packers-Bears rivalry, is only a few hours away. I sure hope "my team" (Hey, they are my team. I've got a framed Packers stock certificate hanging on the wall at home!) plays well tonight and gives us our first W of the season.
Last Sunday, I was at the season opener of the Packers vs. 49ers at Lambeau Field. I was inside Lambeau early enough to catch the players warming up. What impressed me (and disappointed me as a Packer fan) was the deliberate and well executed warm ups from the 49ers. Not knowing one 49ers player from another, I don't have any names to share with you. They were wearing shirts and sweats without their names or numbers on them.
There were foam rollers that many 49er players were using to roll out their quadriceps, ITB (aka iliotibial band), adductors and backs. This is a great way to warm up the fascia and get the muscles ready for deeper stretching and work (or the game in this case).
Another pre-game warm up some of the players did was AIS (Active Isolated Stretching) for their hamstrings, adductors and quads. Some of them were performing the AIS with assistants and others were doing it on their own. I have a poor video below (I never said I was a camera man!) of one player stretching his adductors after he finished with his hamstrings, and another is being assisted as they begin AIS for the quadriceps.
I was truly impressed with the concentrated effort of the 49ers during warm up. Not only were they doing techniques I often suggest my my clients do, but they were focused and intent on the delivery of their warm up exercises. There was a precision in their movements. When I compared their warm up to the Packer's warm up, I knew we'd be in for a tough game. Unfortunately, I saw the Packers just going through motions in their warm ups.
I sure hope that my team performs better tonight in the pre-game preparation and the game itself. Starting out the year 0-2 will not sit well with Packer Nation or in my house!
GO PACK GO!
Last Sunday, I was at the season opener of the Packers vs. 49ers at Lambeau Field. I was inside Lambeau early enough to catch the players warming up. What impressed me (and disappointed me as a Packer fan) was the deliberate and well executed warm ups from the 49ers. Not knowing one 49ers player from another, I don't have any names to share with you. They were wearing shirts and sweats without their names or numbers on them.
There were foam rollers that many 49er players were using to roll out their quadriceps, ITB (aka iliotibial band), adductors and backs. This is a great way to warm up the fascia and get the muscles ready for deeper stretching and work (or the game in this case).
Another pre-game warm up some of the players did was AIS (Active Isolated Stretching) for their hamstrings, adductors and quads. Some of them were performing the AIS with assistants and others were doing it on their own. I have a poor video below (I never said I was a camera man!) of one player stretching his adductors after he finished with his hamstrings, and another is being assisted as they begin AIS for the quadriceps.
I was truly impressed with the concentrated effort of the 49ers during warm up. Not only were they doing techniques I often suggest my my clients do, but they were focused and intent on the delivery of their warm up exercises. There was a precision in their movements. When I compared their warm up to the Packer's warm up, I knew we'd be in for a tough game. Unfortunately, I saw the Packers just going through motions in their warm ups.
I sure hope that my team performs better tonight in the pre-game preparation and the game itself. Starting out the year 0-2 will not sit well with Packer Nation or in my house!
GO PACK GO!
Monday, March 26, 2012
Have you had your Vitamin F today?
Not one of my normal posts, but good info! I receive many requests to forward on emails of various
types. While not accustomed to doing so on a regular basis, I thought
you would benefit from this particular “forward” I received from a
friend of mine today. I hope you enjoy it!
Why do we have a variety of friends who are all so different in character? How do we get along with them all? I think that each one helps to bring out a “different” part of us.
We joke with one friend.
We sit down and talk about serious matters with one.
With another, we laugh a lot.
We may have a coffee with one.
We listen to one friend’s problems.
Then we listen to another one’s advice for us.
Our friends are all like pieces of a jigsaw puzzle.
When completed, they form a treasure box. A treasure of friends!
There are friends who understand us better than we do, who support us through good days and bad days.
Real Age doctors tell us that friends are good for our health. Dr. Oz calls them Vitamin F (for Friends) and counts the benefits of friends as essential to our well being. Research shows that people in strong social circles have less risk of depression and terminal strokes.
If you enjoy Vitamins F constantly, you can be up to 30 years younger than your real age. The warmth of friendship stops stress and even in your most intense moments, it decreases the chance of a cardiac arrest or stroke by 50%.
Make an effort to keep a stock of Vitamin F!
In summary, we should value our friends and keep in touch with them. We should try to see the funny side of things and laugh together, and pray for each other in the tough moments.
Thank you for being one of my Vitamins!
Why do we have a variety of friends who are all so different in character? How do we get along with them all? I think that each one helps to bring out a “different” part of us.
We joke with one friend.
We sit down and talk about serious matters with one.
With another, we laugh a lot.
We may have a coffee with one.
We listen to one friend’s problems.
Then we listen to another one’s advice for us.
Our friends are all like pieces of a jigsaw puzzle.
When completed, they form a treasure box. A treasure of friends!
There are friends who understand us better than we do, who support us through good days and bad days.
Real Age doctors tell us that friends are good for our health. Dr. Oz calls them Vitamin F (for Friends) and counts the benefits of friends as essential to our well being. Research shows that people in strong social circles have less risk of depression and terminal strokes.
If you enjoy Vitamins F constantly, you can be up to 30 years younger than your real age. The warmth of friendship stops stress and even in your most intense moments, it decreases the chance of a cardiac arrest or stroke by 50%.
Make an effort to keep a stock of Vitamin F!
In summary, we should value our friends and keep in touch with them. We should try to see the funny side of things and laugh together, and pray for each other in the tough moments.
Thank you for being one of my Vitamins!
Friday, January 6, 2012
Regular Massage? How Often is Beneficial for Me?
Happy New Year! As we reflect on what we accomplished in 2011, it’s a great time of year to plan for where we want to go in 2012. What are your goals? Your dreams? Are you going to reach for the stars this year? Do you want more time with the family, to gain more productivity or success at work, or are you selecting the ever popular “lose weight” resolution?
Whatever your resolution is (or isn’t for those who don’t make them or stick to them!), one of the most important things in life is your health. When you’re sick or in pain, everything in your life suffers…your relationships with family/friends may suffer because you feel awful (you can’t keep up with them on the tennis court with a sore hip), or you may have to stay home from work when your back decides to go out which may cause your success to be less than productive.
If you want to take care of yourself and your health in 2012, consider regular massage. What exactly does “regular massage” mean? People often ask me how often they should get massage. There is no one-size fits all when it comes to massage frequency. “Regular” massage can be a different frequency for everyone, and it can vary over time for a person. The frequency of how often you should get in for massage or bodywork depends on your body, how you respond to bodywork and how active you are.
Rehab an Injury
If you are trying to recover from an injury, the frequency may be more often for shorter amounts of time (e.g. 30 minute massage sessions 2 or 3 times per week). Once you have fully recovered from an injury, it’s a good idea to get on a preventative maintenance schedule to avoid future injuries.
If you are trying to recover from an injury, the frequency may be more often for shorter amounts of time (e.g. 30 minute massage sessions 2 or 3 times per week). Once you have fully recovered from an injury, it’s a good idea to get on a preventative maintenance schedule to avoid future injuries.
Athletic Feats of Accomplishment
If you enjoy pushing your body to the edge with strenuous athletic activities, do repetitive activities (golf, weight lifting, even knitting!) or are training for an athletic event (marathon, century bike ride, etc.), you will find that weekly 60 or 90 minute massage sessions keep you performing at your peak. The therapist will work through tight muscles that have not had a chance to become problematic yet and you will be able to continue to train at a level that will help you attain your goal.
If you enjoy pushing your body to the edge with strenuous athletic activities, do repetitive activities (golf, weight lifting, even knitting!) or are training for an athletic event (marathon, century bike ride, etc.), you will find that weekly 60 or 90 minute massage sessions keep you performing at your peak. The therapist will work through tight muscles that have not had a chance to become problematic yet and you will be able to continue to train at a level that will help you attain your goal.
Preventative Maintenance
For the person who doesn’t want unforeseen musculoskeletal problems to arise in their lives (remember when your back when out after you stood up from that long car ride to visit relatives this past holiday season?), massage every 4 – 5 weeks is ideal. This frequency helps alleviate physical tightness, but it can also relieve stress of a hectic work schedule, holiday stress (good thing that is gone!), and improve the quality of your sleep. By moving the body into the parasympathetic state, our body shifts out of “fight-or-flight” mode and into “rest-and-digest” mode. Circulation improves, endorphins are released into the blood stream, and cortisol levels are decreased with regular massage. The benefits are numerous.
For the person who doesn’t want unforeseen musculoskeletal problems to arise in their lives (remember when your back when out after you stood up from that long car ride to visit relatives this past holiday season?), massage every 4 – 5 weeks is ideal. This frequency helps alleviate physical tightness, but it can also relieve stress of a hectic work schedule, holiday stress (good thing that is gone!), and improve the quality of your sleep. By moving the body into the parasympathetic state, our body shifts out of “fight-or-flight” mode and into “rest-and-digest” mode. Circulation improves, endorphins are released into the blood stream, and cortisol levels are decreased with regular massage. The benefits are numerous.
Many who work out and perform repetitive motion activities think that massage is only needed once you start feeling pain or there is an injury. In the long run, if you receive massage “regularly” (whatever that is for you), the benefits compound. You are less stressed out physically and mentally, you are able to continue working out/training athletically (which again reduces stress and keeps those excess pounds off), and may even cost you less than if you wait until you have an injury and have to come in for multiple sessions, take time off to go to see a Doctor/chiropractor, etc.. Plus, many therapists offer a reduced rate if you purchase more than one session. I offer package specials of 3, 5 and 10 sessions that have a price reduction the more sessions you purchase together.
Don’t you deserve to take care of yourself this year? Give yourself what your body ordered for 2012…relaxation for your mind, body and spirit. May 2012 be the year you hit that PR!
Monday, October 17, 2011
Stressing over the Fall Chill?
With the falling of the leaves comes the change of seasons! It also is time for a change for me and my business...I will be moving into my Eden Prairie location at 10360 West 70th St, Eden Prairie, MN 55344 exclusively, beginning on Nov 1st. I will continue to see clients in my St Louis Park location until Tues, Oct 25th.
Fall brings a change to the weather and also to people's spirits and attitudes. While it's been absolutely beautiful outside, it means that winter is on its way. I received an email this weekend talking about how the change into darker, colder days can mean that many people fall into feeling less energized, less motivated and even depressed. Now is the time to nip that attitude in the bud!
Massage helps relieve pain and eases tension. It also can help improve circulation, reduce stress and enhance your mood. Pamper yourself this fall (or give the gift of massage to someone you care about) by getting a massage. By stimulating the brain and the body, massage rids your body of distractions and helps you get in tune with both physical and emotional feelings, regenerating sapped power reserves to give you energy for the rest of the day.
So don't stress over the fall chill, but embrace the change and be sure to take time to care for yourself. Massage is a great way to take time for yourself and help minimize stress-related illnesses that can creep up this time of year. See how Frequent Massage Therapy Can Reduce the Dangers Of Stress. Having a massage puts the focus on you and the present, taking it from problems and the past or future.
Fall brings a change to the weather and also to people's spirits and attitudes. While it's been absolutely beautiful outside, it means that winter is on its way. I received an email this weekend talking about how the change into darker, colder days can mean that many people fall into feeling less energized, less motivated and even depressed. Now is the time to nip that attitude in the bud!
Massage helps relieve pain and eases tension. It also can help improve circulation, reduce stress and enhance your mood. Pamper yourself this fall (or give the gift of massage to someone you care about) by getting a massage. By stimulating the brain and the body, massage rids your body of distractions and helps you get in tune with both physical and emotional feelings, regenerating sapped power reserves to give you energy for the rest of the day.
So don't stress over the fall chill, but embrace the change and be sure to take time to care for yourself. Massage is a great way to take time for yourself and help minimize stress-related illnesses that can creep up this time of year. See how Frequent Massage Therapy Can Reduce the Dangers Of Stress. Having a massage puts the focus on you and the present, taking it from problems and the past or future.
Monday, June 13, 2011
Summer Activities
With the weather warming up, it's so nice to see people out and about enjoying the sunshine here in the Twin Cities. People are canoeing, kayaking, golfing, running, biking, etc. in the great weather! I'm sure I have overlooked the favorite activities of many out there, but you get the idea. Spring and summer are the seasons so many of us look forward to when we don't have to bundle ourselves up from head to toe! As someone who is from WI, but spent the last 7 years in Atlanta, I know I've missed the sun and warmth that an outdoor activity provides without wearing multiple layers!
How are your outdoor activities feeling this year? Is your golf game not what it should be? What about the times on your runs...not quite setting any PRs? Are your arms or back stiff from rowing in your canoe or kayak?
Routine massage/bodywork can keep you performing your best throughout the summer season. Athletes of all sports can benefit from routine bodywork to help recover from injuries, but it's better if you never get injured in the first place. Just think how much more fun you can have this summer if you don't have to stop participating in your sport of choice. See what others have to say about massage for athletes, and get out there to enjoy this beautiful weather!
http://ezinearticles.com/?Treating-Athletes-Using-Massage-Therapy&id=917719
- Bonnie
How are your outdoor activities feeling this year? Is your golf game not what it should be? What about the times on your runs...not quite setting any PRs? Are your arms or back stiff from rowing in your canoe or kayak?
Routine massage/bodywork can keep you performing your best throughout the summer season. Athletes of all sports can benefit from routine bodywork to help recover from injuries, but it's better if you never get injured in the first place. Just think how much more fun you can have this summer if you don't have to stop participating in your sport of choice. See what others have to say about massage for athletes, and get out there to enjoy this beautiful weather!
http://ezinearticles.com/?Treating-Athletes-Using-Massage-Therapy&id=917719
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
Wednesday, May 4, 2011
Active Isolated Stretching
One thing about me is that I strive to push myself to be a better person and better therapist. I love learning new techniques to help my clients. One of the many reasons I love being a massage therapist is that there are endless tools I can add to my toolbox. Being a nationally certified massage therapist requires a certain amount of CEU's to stay up to speed in the profession. I know that I won't ever have a problem meeting that requirement!
I just completed a fascinating 4 day seminar on stretching. I was a little hesitant about taking the class...Would it be worth 4 full days? Would it be beneficial for clients? Would it be worth the expense? Well, I can now answer all those questions with an emphatic "yes".
Remember back in the day when you'd warm up before doing an athletic activity? You'd reach toward your toes (either standing or sitting) to stretch your hamstrings. You'd bounce back and forth, or maybe you had a stretching partner that helped push you down. In the 70's and early 80's, I remember (and recall the pain!) the straddle leg position to stretch the hamstrings and inner thigh muscles. You and a partner would sit on the ground facing each other with your straight legs in an outward straddle position. Your feet would be butted up against your partners feet...you'd clasp hands with your stretching partner, then you'd lean forward into the stretch as your partner would lean back (and pull you to the point of crying "Uncle"). Of course, the stretch was reciprocated when you leaned back. I can still almost feel the pulling sensation all these years later.
After the "bouncing stretch" lost popularity, we all learned that prolonged static stretches were the way to go. Static stretches didn't tear muscle fibers and the longer you stretched the muscle, the better. This was again, usually done before athletic activity. I'm not sure when the next change occurred, but pretty soon it was recommended that you shouldn't stretch before exercise...cold muscles shouldn't be stretched. Rather, you should do a light aerobic activity to warm up the muscles, then exercise and then you can stretch the muscles. This is the method I've used for years. It seemed to make sense to me...until this past weekend.
I attended a 4 day seminar the past weekend called "Active Isolated Stretching (AIS)" taught by Aaron Mattes. Aaron has some very interesting success stories of those he has worked with, and the list is pretty impressive. I had a brief introduction to AIS about a year ago when I was still practicing in Atlanta, but really got to see (and feel) some amazing results this weekend.
AIS is a powerful method of stretching where the target muscle is first isolated. The antagonist (or opposite) muscle is contracted by the active client while a simultaneous stretch is done for no more than 2.0 seconds.Research has shown that a static stretch over 2.0 seconds triggers a protective stretch reflex to further contract or tighten that muscle, which is the opposite of what we want to accomplish. With AIS, the target or isolated muscle stays relaxed while the antagonist muscle is contracting (reciprocal inhibition). This allows the isolated muscle to lengthen without trauma.
Let me repeat that the client is active during this session. The client is not lying limp and having the therapist stretch them like often happens in a massage session. The reason for the active client is that when a muscle is contracting (or being activated by the client), the muscle we're isolating is relaxed and can be stretched. If you do 4 successive days of this work as a client, let me tell you, it feels like a workout!
After experiencing this work, the client will learn how to do these stretches on their own. I must admit the therapist assisting the stretch gives a much fuller stretch, but there is a lot the client can accomplish on their own.
AIS helps improve circulation and increase the elasticity of muscle joints and fascia. The benefits gained by regular use of AIS techniques help restore range of motion, rehabilitate and prevent injuries. Over the course of the 4 day seminar, I witnessed bunions being straightened, a woman with Lyme's disease feel better, someone with a 10 yr old back injury (broken back that never recovered properly) get up without pain, and an 8 year old's personality improve (and stand straighter).
Here are a few links from ASHA, the massage school I graduated from, so you can see what's involved. I didn't work with this therapist, but I feel these videos give a good idea of what's involved in a session.
Upper Back, Shoulders, Back
Hips & Pelvis
This method of stretching is great for athletes, children, elderly, those looking to prevent or rehabilitate an injury…really anyone who is looking to get more out of their daily lives!
If you’re interested in improving the range of motion in your back so you can golf this summer, or training without injury for a fall marathon, give me a call so we can get your body working again!
Wednesday, March 30, 2011
Spring Training
It feels like Spring is finally making its way to MN (just don't look at current weather forecasts that are predicting snow for Sunday night into Monday!).
With the change of the season, people are coming out of hibernation. Maintaining an exercise program through the winter can be challenging, especially if the sport includes running or biking outdoors! As a runner, there were icy roads, piles of snow, and dark mornings and evenings I had to deal with during the winter. Even now with more daylight, there are puddles, mud and the occasional pothole to watch out for. This will soon give way to glorious sunrises with singing birds (that is as close to a "tweet" as I get), the smell of someone's wonderful breakfast through their open window (I'm not the only one who smells eggs and bacon on my long runs, am I?), and the feeling of pain by over stressing your body.
What? Pain? Over stressing the body? How can that happen if I ran all winter?
Perhaps you have a race on your calendar you need to start training for. Did you get in lots of speed workouts or intervals on those icy roads this winter? Oh, you worked out inside on a treadmill. As you probably know, running (or biking) inside is completely different than running outside. The change to outdoor training (and the exhilarating feeling of fresh air!) can push many people into adding too much (mileage, speed, races, etc.) too soon.
Be smart about building your training schedule so you don't hurt yourself. Remember to take the time to recover and rest when needed. For those training for long endurance events, include quality recovery time into your schedule so you can continue to build your training through the big event. One of the ways I work to stay healthy during my marathon training is to increase the frequency of massages I receive. I incorporate weekly massage sessions when my mileage ramps up so that I can stay loose and keep on my training schedule. Not only does weekly massage help me recover from the previous weeks runs, it alerts me (and my therapist) of other areas I need to focus on stretching that are becoming tight.
After the big event, I celebrate with a more relaxing massage to help increase circulation and let my body recover. I reduce the frequency of massages I receive to every month or so.
So get out there and enjoy the beautiful Spring weather...just don't overdo it too fast!
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
With the change of the season, people are coming out of hibernation. Maintaining an exercise program through the winter can be challenging, especially if the sport includes running or biking outdoors! As a runner, there were icy roads, piles of snow, and dark mornings and evenings I had to deal with during the winter. Even now with more daylight, there are puddles, mud and the occasional pothole to watch out for. This will soon give way to glorious sunrises with singing birds (that is as close to a "tweet" as I get), the smell of someone's wonderful breakfast through their open window (I'm not the only one who smells eggs and bacon on my long runs, am I?), and the feeling of pain by over stressing your body.
What? Pain? Over stressing the body? How can that happen if I ran all winter?
Perhaps you have a race on your calendar you need to start training for. Did you get in lots of speed workouts or intervals on those icy roads this winter? Oh, you worked out inside on a treadmill. As you probably know, running (or biking) inside is completely different than running outside. The change to outdoor training (and the exhilarating feeling of fresh air!) can push many people into adding too much (mileage, speed, races, etc.) too soon.
Be smart about building your training schedule so you don't hurt yourself. Remember to take the time to recover and rest when needed. For those training for long endurance events, include quality recovery time into your schedule so you can continue to build your training through the big event. One of the ways I work to stay healthy during my marathon training is to increase the frequency of massages I receive. I incorporate weekly massage sessions when my mileage ramps up so that I can stay loose and keep on my training schedule. Not only does weekly massage help me recover from the previous weeks runs, it alerts me (and my therapist) of other areas I need to focus on stretching that are becoming tight.
After the big event, I celebrate with a more relaxing massage to help increase circulation and let my body recover. I reduce the frequency of massages I receive to every month or so.
So get out there and enjoy the beautiful Spring weather...just don't overdo it too fast!
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
Monday, February 28, 2011
Low Back Pain Resolved - without working the low back
I worked with a client last week who came in complaining of low back pain. His low back hurt him while sitting, standing, laying down...there was no position that was comfortable for him. The pain was affecting his mood and attitude as well. Very understandable if you are in constant pain!
Before we started the session, I assessed his hips, his shoulders, and where his head, neck and shoulders were positioned vertically in relation to the rest of his body. We discussed a plan of action for the session. I was going to begin with releasing some restrictions in the bones in the cranium/skull (Craniosacral Therapy). Based on my assessment of how the client's body lined up, I was also going to work on his quads and a very deep muscle, the psoas, located in the lateral abdomen area. I explained that the bones in the head can restrict or govern the joints of the body (like the hip area). If the bones of the cranium are released first, the hip joint and the muscles around the hips would release better. Tight quadriceps muscles and psoas can cause pain in the low back because they pull the entire hip area too far forward.
We began the session doing about 30 minutes of Craniosacral Therapy (CST) on the skull to decompress the cranial bones. The client was laying on the treatment table face up. CST can feel like very minimal movement to the client...some people don't feel anything while this work is being done, while others can feel sensations and/or releases in their hips, shoulders or other areas of their body. It is very relaxing work and many clients fall into a very deep state of relaxation.
After this initial work, I asked the client to stand up, walk around and tell me how his low back felt. The pain had reduced from when he first came in, but he could still feel some discomfort. I spent a few more minutes working out some tender areas on the clients head/cranium. Once the tender areas in the skull were relieved, I did some rocking of the sacroiliac (SI) joint. This is the area just below the top of the back hip bone. Once things loosened up with rocking, I performed static work on the SI joint where I distracted or attempted to pull the ilium (upper hip bone) away from the sacrum. This helped create a bit more space and movement in the joint.
Next, it was time to move on to the quadriceps. There were trigger points in the quads that I released using Neuromuscular Therapy techniques. Trigger points are tight spots in the muscle that restrict both contraction and stretching ability of the muscle. After the quads released, I moved to the psoas muscle. Psoas work can be very sensitive on people with low back pain. When working on this muscle, the client may feel a referring sensation into the thigh or into the back. We spent a lot of time working in this area with good dialogue to gauge the level of any discomfort.
I again asked the client to stand, walk a bit and tell me how his back felt. He responded that his back was much better! Great results when I hadn't worked any muscles on his back to that point!
I finished up our session with some work on the low, mid and upper back. The muscles were pretty pliable, and there wasn't much additional work needed since the primary causes of low back pain had already been addressed. Several days after our session, the clients low back still felt fine. He was able to workout without low back pain and had a more positive outlook on everything.
If I had just worked the low back area, the muscles in the back would have relaxed temporarily, but the cause of the pain would not have been addressed. By identifying the cause of the low back pain, restrictions in the body were released for effective long term pain relief.
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
Before we started the session, I assessed his hips, his shoulders, and where his head, neck and shoulders were positioned vertically in relation to the rest of his body. We discussed a plan of action for the session. I was going to begin with releasing some restrictions in the bones in the cranium/skull (Craniosacral Therapy). Based on my assessment of how the client's body lined up, I was also going to work on his quads and a very deep muscle, the psoas, located in the lateral abdomen area. I explained that the bones in the head can restrict or govern the joints of the body (like the hip area). If the bones of the cranium are released first, the hip joint and the muscles around the hips would release better. Tight quadriceps muscles and psoas can cause pain in the low back because they pull the entire hip area too far forward.
We began the session doing about 30 minutes of Craniosacral Therapy (CST) on the skull to decompress the cranial bones. The client was laying on the treatment table face up. CST can feel like very minimal movement to the client...some people don't feel anything while this work is being done, while others can feel sensations and/or releases in their hips, shoulders or other areas of their body. It is very relaxing work and many clients fall into a very deep state of relaxation.
After this initial work, I asked the client to stand up, walk around and tell me how his low back felt. The pain had reduced from when he first came in, but he could still feel some discomfort. I spent a few more minutes working out some tender areas on the clients head/cranium. Once the tender areas in the skull were relieved, I did some rocking of the sacroiliac (SI) joint. This is the area just below the top of the back hip bone. Once things loosened up with rocking, I performed static work on the SI joint where I distracted or attempted to pull the ilium (upper hip bone) away from the sacrum. This helped create a bit more space and movement in the joint.
Next, it was time to move on to the quadriceps. There were trigger points in the quads that I released using Neuromuscular Therapy techniques. Trigger points are tight spots in the muscle that restrict both contraction and stretching ability of the muscle. After the quads released, I moved to the psoas muscle. Psoas work can be very sensitive on people with low back pain. When working on this muscle, the client may feel a referring sensation into the thigh or into the back. We spent a lot of time working in this area with good dialogue to gauge the level of any discomfort.
I again asked the client to stand, walk a bit and tell me how his back felt. He responded that his back was much better! Great results when I hadn't worked any muscles on his back to that point!
I finished up our session with some work on the low, mid and upper back. The muscles were pretty pliable, and there wasn't much additional work needed since the primary causes of low back pain had already been addressed. Several days after our session, the clients low back still felt fine. He was able to workout without low back pain and had a more positive outlook on everything.
If I had just worked the low back area, the muscles in the back would have relaxed temporarily, but the cause of the pain would not have been addressed. By identifying the cause of the low back pain, restrictions in the body were released for effective long term pain relief.
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
Monday, February 7, 2011
Congrats Green Bay! Donald Driver's High Ankle Sprain
Congratulations Green Bay Packers - Super Bowl XLV Champions! As a lifetime Packer fan, Super Bowl XLV was a nerve racking game to watch to say the least! I don't think I sat down the entire 2nd half...and I wasn't the only one in the room pacing! It's so nice knowing that the Lombardi Trophy will be back home in Green Bay later today. Local Green Bay schools are closing at noon today so the entire city can celebrate the victory.
The Packers endured injuries all year, and yesterday was no exception. Two key players left the game and were unable to return. Charles Woodson suffered a broken collarbone, and Donald Driver left the game with a high ankle or syndesmosis ligament sprain.
A high ankle sprain differs from one in which the ligaments surrounding the side of the ankle are sprained. A high ankle sprain is less common, and typically occurs in football, hockey and soccer players who are cutting quickly to the left and right. It occurs with an outward twisting of the foot.
A high ankle sprain occurs when the syndesmosis (set of ligaments above ankle that holds the tibia and fibula bones together) is sprained. These two bones run from the knee to the ankle. Treatment of a high ankle sprain requires that the ankle be restricted from movement. Movement, even walking, can continue to pull at the ligaments which is why immobilization is so important. A cast or boot is typically used to restrict motion for about 6 weeks if the sprain is considered "stable". If the sprain is "unstable", a screw can be inserted to hold the tibia and fibula together while the syndesmosis heals.
After the boot or cast is removed, massage therapy can be very useful in the continued healing process. When muscles and ligaments have been restricted, there will be adhesions and scar tissue around the syndesmosis. Muscles and tendons that run over the ankle joint (and there are A LOT of these) will be locked down. By utilizing massage, scar tissue can be broken up, and muscles and tendons that are stuck or adhered can be restored so they can function properly.
Many people who have had ankle sprains are bothered with pain and/or restriction for the rest of their lives. If you or someone you know has ever had a sprained ankle, know that with the proper rehabilitation, you can live without pain. The sooner you receive massage after a sprain, the quicker you will recover and the better the chance you'll gain full recovery.
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
The Packers endured injuries all year, and yesterday was no exception. Two key players left the game and were unable to return. Charles Woodson suffered a broken collarbone, and Donald Driver left the game with a high ankle or syndesmosis ligament sprain.
A high ankle sprain differs from one in which the ligaments surrounding the side of the ankle are sprained. A high ankle sprain is less common, and typically occurs in football, hockey and soccer players who are cutting quickly to the left and right. It occurs with an outward twisting of the foot.
A high ankle sprain occurs when the syndesmosis (set of ligaments above ankle that holds the tibia and fibula bones together) is sprained. These two bones run from the knee to the ankle. Treatment of a high ankle sprain requires that the ankle be restricted from movement. Movement, even walking, can continue to pull at the ligaments which is why immobilization is so important. A cast or boot is typically used to restrict motion for about 6 weeks if the sprain is considered "stable". If the sprain is "unstable", a screw can be inserted to hold the tibia and fibula together while the syndesmosis heals.
After the boot or cast is removed, massage therapy can be very useful in the continued healing process. When muscles and ligaments have been restricted, there will be adhesions and scar tissue around the syndesmosis. Muscles and tendons that run over the ankle joint (and there are A LOT of these) will be locked down. By utilizing massage, scar tissue can be broken up, and muscles and tendons that are stuck or adhered can be restored so they can function properly.
Many people who have had ankle sprains are bothered with pain and/or restriction for the rest of their lives. If you or someone you know has ever had a sprained ankle, know that with the proper rehabilitation, you can live without pain. The sooner you receive massage after a sprain, the quicker you will recover and the better the chance you'll gain full recovery.
- Bonnie
Align Body - Relieve Pain - Improve Wellness - Enhance Performance
Friday, January 21, 2011
Settling In to MN
Well, it's only been a few months that I've been here in MN. This winter is proving to me that I do still have some Midwest blood in me. After surviving the snowiest Dec on record (without any driving issues!), I can say I am now surviving the bitter cold. With a temperature of -15, and wind chills hovering between -25 and -30 today, I'd say I'm handling this winter pretty well. Granted, I don't like it much, but the sun is making things a whole lot better!
Thanks to all who came out to experience the free introductory 30 minute sessions I offered for the first 3 weeks of January! It was great getting to meet so many of you this month, and even better to have received feedback that I provided relief to the aches and pains that you were looking for.
Be sure to check out my website special page in the upcoming days for additional Grand Opening Specials. Remember...Valentine's Day is only a few weeks away.
Thanks to all who came out to experience the free introductory 30 minute sessions I offered for the first 3 weeks of January! It was great getting to meet so many of you this month, and even better to have received feedback that I provided relief to the aches and pains that you were looking for.
Be sure to check out my website special page in the upcoming days for additional Grand Opening Specials. Remember...Valentine's Day is only a few weeks away.
Sunday, December 26, 2010
Hitting the Trails! XC Ski trails that is!
Moving back north has been a bit challenging with the record snowfall we've had in the Twin Cities this December. Pulling out into intersections is a bit scary as you can't see around/above the tall snowbanks! I'm not sure where snow is going to be put if/when we get more snow here! My husband and I have contributed to the MN economy with our recent purchases of down coats, boots, hats, scarves, gloves, snow brushes and snow tires...and it has all been worth every penny spent. We even bought passes to Three Rivers Park District for a season worth of cross country skiing. It wasn't pretty, but we've dusted off our cross country skis and hit the trails twice so far.
Our first attempt didn't last too long...my fingers were frozen after I fell down a steep hill with a 90 degree curve, and my typically really warm fleece mittens got wet. Good thing I didn't slide into the 2 women that were at the bottom of the hill! According to an experienced xc skier we met that day, the snow was fast that day. Temperatures were in the single digits that day...the wind chill was below zero. It took about a day for my fingers to regain full sensation. Not what I needed after 6 winters seasons in Atlanta where anything under 40 degrees is considered really cold!
The next 2 days my hip flexors were so tight...it was difficult to lift my legs to take normal steps. The workouts and stretching I did on those days helped loosen me up to attempt another round on the trails.
Our second attempt was so much more pleasant. We tried a less hilly course (still had trouble climbing some of those hills!) with a lot less curves. We were passed by many on the skate skiing trails, but we plodded along on the classic trail. After one pass around the trail, we took a short break to see if our bodies could manage a 2nd round. We decided to go for it and made the next round in about half the time as our first pass on the trail. We're very excited to continue our xc skiing this season and get our snowshoes out for our next adventure!
Being an avid runner, I'm always amazed at how my body responds to new exercises/workouts. Cross training is so important to build strength and mitigate injuries, but as in any sport, it's always a smart idea to listen to your body. Repetitive injuries are so common in endurance activities. And endurance sports are typically performed by people who love to push their own limits...through pain. I know from personal experience on that topic! If you're participating in sports, especially endurance sports where repetition is common, do your body a favor...get routine bodywork so that you can continue participating in the activities you love. Otherwise, you might be injured and miss the rest of the season.
See what Livestrong.com has to say about massage for athletes:
Benefits of Sports Massage
Our first attempt didn't last too long...my fingers were frozen after I fell down a steep hill with a 90 degree curve, and my typically really warm fleece mittens got wet. Good thing I didn't slide into the 2 women that were at the bottom of the hill! According to an experienced xc skier we met that day, the snow was fast that day. Temperatures were in the single digits that day...the wind chill was below zero. It took about a day for my fingers to regain full sensation. Not what I needed after 6 winters seasons in Atlanta where anything under 40 degrees is considered really cold!
The next 2 days my hip flexors were so tight...it was difficult to lift my legs to take normal steps. The workouts and stretching I did on those days helped loosen me up to attempt another round on the trails.
Our second attempt was so much more pleasant. We tried a less hilly course (still had trouble climbing some of those hills!) with a lot less curves. We were passed by many on the skate skiing trails, but we plodded along on the classic trail. After one pass around the trail, we took a short break to see if our bodies could manage a 2nd round. We decided to go for it and made the next round in about half the time as our first pass on the trail. We're very excited to continue our xc skiing this season and get our snowshoes out for our next adventure!
Being an avid runner, I'm always amazed at how my body responds to new exercises/workouts. Cross training is so important to build strength and mitigate injuries, but as in any sport, it's always a smart idea to listen to your body. Repetitive injuries are so common in endurance activities. And endurance sports are typically performed by people who love to push their own limits...through pain. I know from personal experience on that topic! If you're participating in sports, especially endurance sports where repetition is common, do your body a favor...get routine bodywork so that you can continue participating in the activities you love. Otherwise, you might be injured and miss the rest of the season.
See what Livestrong.com has to say about massage for athletes:
Benefits of Sports Massage
Wednesday, December 22, 2010
Incredible Last Minute Gift Ideas
With only a few shopping days left, Bodywork Ultra in St Louis Park is offering a few last minute specials that will not be seen after Xmas Eve! Part of this special is because I'm new to the Twin Cities, and also because I want to share the gift of massage!
The main modalities I use include neuromuscular therapy, craniosacral therapy and sports massage with the short-term goal being pain relief. By relieving pain and restructuring the body to a balanced state, wellness improves and overall performance is enhanced.
Now through Xmas Eve, purchase a 1 hr massage for only $50, or 2 for $80, or 3 for $90!
Call today (404-403-6865) to order your gift certificates. With massage prices this low, you can afford to give these last minute specials to everyone on your list...your hairdresser, your neighbor, your in-laws, even yourself!
The main modalities I use include neuromuscular therapy, craniosacral therapy and sports massage with the short-term goal being pain relief. By relieving pain and restructuring the body to a balanced state, wellness improves and overall performance is enhanced.
Now through Xmas Eve, purchase a 1 hr massage for only $50, or 2 for $80, or 3 for $90!
Call today (404-403-6865) to order your gift certificates. With massage prices this low, you can afford to give these last minute specials to everyone on your list...your hairdresser, your neighbor, your in-laws, even yourself!
Monday, December 20, 2010
Relocation from Atlanta to the Twin Cities
Hello Twin Cities, MN!
2011 will be a transition year for Bodywork Ultra...new state, new city, new clients and a new climate! After 6 1/2 yrs and a really hot summer in Atlanta, the Twin Cities is testing my resolve! Originally from WI, I thought I knew what to expect moving back to the North. My husband, who had lived in the Twin Cities years ago, told me that the Twin Cities was a lot colder and snowier than Milwaukee/Madison, WI. Boy...he wasn't kidding! I'm learning just how adaptable the body can be! 3 major snowstorms (11", 6" and 17") and another on the way today...can't wait until Winter actually starts! I've been keeping the local outerwear stores busy with my down coat, long underwear, boots, hats and scarf purchases.
I've learned a lot in trying to set up my practice in the Twin Cities. The massage industry is not regulated by the state of MN like it is in GA (and most states). Because of that, each city adopts their own regulations. I would consider some of the city regulations prohibitive...$10,000 investment and $1500 background check for starters in one city. They are setting a clear message that they do not want massage therapists in their city. It's really too bad because people in those communities have to travel further for therapeutic massage.
After researching many locations in the Twin Cities, I have decided to open up Bodywork Ultra in St Louis Park, MN. The office will be in the Miracle Mile Mall at Hwy 100 and Excelsior Blvd. I'm really excited about this location and the people I'll be working with. The location is convenient for those in downtown, uptown and those who work/live in the western suburbs of the Twin Cities. Surrounding highways (aside from Hwy 100) include 169 , 62 (Crosstown), I-35W, I-394 and 1-494 isn't too far away either. Bike trails link St. Louis Park to downtown Minneapolis, the Uptown area, Hopkins and Chaska.
I'm enjoying my time so far in the Twin Cities...really love biking and running on the many miles of paved paths the community has to offer. I haven't tried biking since the snow fell...but many still do that! It's so nice that they're plowed in the winter! I also got out for some cross country skiing this past weekend until I realized I was not wearing warm enough gloves. It might be time to get some warmer gloves!
I look forward to working with people in the Twin Cities to help relieve pain, restructure the body to a balanced state, improve wellness and enhance overall performance.
Happy Holidays everyone!
2011 will be a transition year for Bodywork Ultra...new state, new city, new clients and a new climate! After 6 1/2 yrs and a really hot summer in Atlanta, the Twin Cities is testing my resolve! Originally from WI, I thought I knew what to expect moving back to the North. My husband, who had lived in the Twin Cities years ago, told me that the Twin Cities was a lot colder and snowier than Milwaukee/Madison, WI. Boy...he wasn't kidding! I'm learning just how adaptable the body can be! 3 major snowstorms (11", 6" and 17") and another on the way today...can't wait until Winter actually starts! I've been keeping the local outerwear stores busy with my down coat, long underwear, boots, hats and scarf purchases.
I've learned a lot in trying to set up my practice in the Twin Cities. The massage industry is not regulated by the state of MN like it is in GA (and most states). Because of that, each city adopts their own regulations. I would consider some of the city regulations prohibitive...$10,000 investment and $1500 background check for starters in one city. They are setting a clear message that they do not want massage therapists in their city. It's really too bad because people in those communities have to travel further for therapeutic massage.
After researching many locations in the Twin Cities, I have decided to open up Bodywork Ultra in St Louis Park, MN. The office will be in the Miracle Mile Mall at Hwy 100 and Excelsior Blvd. I'm really excited about this location and the people I'll be working with. The location is convenient for those in downtown, uptown and those who work/live in the western suburbs of the Twin Cities. Surrounding highways (aside from Hwy 100) include 169 , 62 (Crosstown), I-35W, I-394 and 1-494 isn't too far away either. Bike trails link St. Louis Park to downtown Minneapolis, the Uptown area, Hopkins and Chaska.
I'm enjoying my time so far in the Twin Cities...really love biking and running on the many miles of paved paths the community has to offer. I haven't tried biking since the snow fell...but many still do that! It's so nice that they're plowed in the winter! I also got out for some cross country skiing this past weekend until I realized I was not wearing warm enough gloves. It might be time to get some warmer gloves!
I look forward to working with people in the Twin Cities to help relieve pain, restructure the body to a balanced state, improve wellness and enhance overall performance.
Happy Holidays everyone!
Tuesday, September 21, 2010
Change
Well, a lot of changes have been taking place for me lately. Since early 2010, I opened my own business, completed a seven month seminar series on Integrated Craniosacral Therapy, took a Neuromuscular Therapy (NMT) Assessment seminar that helped refine my NMT techniques, learned a bit about Active Isolated Stretching (which is so simple for anyone to learn and oh-so effective!), and am just about complete with my first assistant teaching role of an NMT class. It has been a great year so far!
Just as I feel things were beginning to really ramp up for me at Bodywork Ultra, another change is on the horizon. In the next few months, Bodywork Ultra will be relocating from Atlanta to the Minneapolis-St Paul, MN area. I will truly miss working with my clients...it's been so wonderful getting to know each of you.
Bodywork Ultra will remain open in Atlanta through the end of September. If you are ever in the Twin Cities, make sure to stop in to say "hey". Stay tuned for details on the new Twin Cities location!
Just as I feel things were beginning to really ramp up for me at Bodywork Ultra, another change is on the horizon. In the next few months, Bodywork Ultra will be relocating from Atlanta to the Minneapolis-St Paul, MN area. I will truly miss working with my clients...it's been so wonderful getting to know each of you.
Bodywork Ultra will remain open in Atlanta through the end of September. If you are ever in the Twin Cities, make sure to stop in to say "hey". Stay tuned for details on the new Twin Cities location!
Wednesday, August 11, 2010
Is It Time to Relax?
Summer is coming to an end as the kids go back to school here in Atlanta. What is top on your list of things to do once you have some "me-time" again? When is the last time you actually relaxed? Let me guess...is it those 5 minutes you have just before you fall asleep each night?
A little stress in your life is good. But chronic stress can cause a host of problems including health problems. This article goes into detail on stress...
Understanding Stress: Signs, Symptoms, Causes, and Effects
Managing stress is a different recipe for each person. You have to find what works best for you. Many people find massage is a great way to relax and lower their stress levels. A massage can help even the most stressed out, frazzled person feel a little more like them self.
With a Craniosacral Therapeutic Massage, you can have your entire body "worked" by just having a scalp massage. Don't worry...the hair won't be messed up! Small, gentle movements are made on the bones of the head and face that help free up restrictions in the entire body! In addition to the somatic or body benefits, the relaxation of this type of work is just what the Doctor ordered. It is so relaxing, many of my clients fall asleep during this work. Here is an article with more info on Craniosacral Therapy.
http://www.spineuniverse.com/treatments/craniosacral-therapy
For the remainder of the month (August 2010), I am offering 3-90 minute Craniosacral Therapy sessions for only $70/session. That's less than $0.80/minute!! Call today to reserve your sessions and start relaxing!
A little stress in your life is good. But chronic stress can cause a host of problems including health problems. This article goes into detail on stress...
Understanding Stress: Signs, Symptoms, Causes, and Effects
Managing stress is a different recipe for each person. You have to find what works best for you. Many people find massage is a great way to relax and lower their stress levels. A massage can help even the most stressed out, frazzled person feel a little more like them self.
With a Craniosacral Therapeutic Massage, you can have your entire body "worked" by just having a scalp massage. Don't worry...the hair won't be messed up! Small, gentle movements are made on the bones of the head and face that help free up restrictions in the entire body! In addition to the somatic or body benefits, the relaxation of this type of work is just what the Doctor ordered. It is so relaxing, many of my clients fall asleep during this work. Here is an article with more info on Craniosacral Therapy.
http://www.spineuniverse.com/treatments/craniosacral-therapy
For the remainder of the month (August 2010), I am offering 3-90 minute Craniosacral Therapy sessions for only $70/session. That's less than $0.80/minute!! Call today to reserve your sessions and start relaxing!
Friday, July 16, 2010
Wonderful Bodywork Results after Craniosacral
Wow...today's work was amazing! I had a 90 minute session with a client who receives regular bodywork. Typically, this client's body responds fairly slowly to the work with some discomfort to the client (and a lot of deep work for me!). Today, I took a new approach and worked smarter.
I incorporated about one hour of Craniosacral Therapy into the beginning of the session. This work focuses on freeing up restrictions in the bones in the cranium (both the skull and the facial bones), and usually completely relaxes the client. Today's client was relaxed to the point of "almost snoring".
In addition to relaxing the client, there are other significant benefits for the client. The work helps to reset the body's muscular system to work better. Restriction in joints are freed up so joints can work as they're supposed to, which in turn allows the muscles to work as they're designed.
After the craniosacral work, I started to work on the left shoulder/neck issue the client came in with today and the tight hip/glutes that are a chronic problem. After about 5 minutes, the shoulder/neck issue were resolved with no discomfort felt by the client. The scapula moved around as if it was just floating in place; it usually doesn't move that easily for this client even after routine bodywork. I started to work on the posterior legs...and the calves were like butter (OK...this isn't what the client came in for, but I know that this is a routinely tight area for this client. Plus, I had extra time since I had saved time on the shoulder/neck area). When I got to the hips/glutes, I was able to work through the area without the excessive tightness that is usually present. The client was amazed at how good he felt.
All in all, it was a great session. The client had a reduction in pain that he came in for, we had time to work on other areas since the "problem" areas resolved themselves so quickly, and the client was extremely relaxed. In addition to the immediate results, Craniosacral work will lead to longer lasting effects for the client.
If you're interested in experiencing this work, give me a call at 404-403-6865 to set up your appointment.
I incorporated about one hour of Craniosacral Therapy into the beginning of the session. This work focuses on freeing up restrictions in the bones in the cranium (both the skull and the facial bones), and usually completely relaxes the client. Today's client was relaxed to the point of "almost snoring".
In addition to relaxing the client, there are other significant benefits for the client. The work helps to reset the body's muscular system to work better. Restriction in joints are freed up so joints can work as they're supposed to, which in turn allows the muscles to work as they're designed.
After the craniosacral work, I started to work on the left shoulder/neck issue the client came in with today and the tight hip/glutes that are a chronic problem. After about 5 minutes, the shoulder/neck issue were resolved with no discomfort felt by the client. The scapula moved around as if it was just floating in place; it usually doesn't move that easily for this client even after routine bodywork. I started to work on the posterior legs...and the calves were like butter (OK...this isn't what the client came in for, but I know that this is a routinely tight area for this client. Plus, I had extra time since I had saved time on the shoulder/neck area). When I got to the hips/glutes, I was able to work through the area without the excessive tightness that is usually present. The client was amazed at how good he felt.
All in all, it was a great session. The client had a reduction in pain that he came in for, we had time to work on other areas since the "problem" areas resolved themselves so quickly, and the client was extremely relaxed. In addition to the immediate results, Craniosacral work will lead to longer lasting effects for the client.
If you're interested in experiencing this work, give me a call at 404-403-6865 to set up your appointment.
Monday, April 5, 2010
Great Results with Integrated Massage Modalities
I wanted to share the great results of some work I did with a client last week. I have been incorporating a few basic craniosacral techniques into my sessions lately, and the improvement both my clients are I are seeing is very exciting. As I continue to perfect more techniques, I will add more into my sessions to provide more long lasting effects from the bodywork.
Now, onto my client story. This client has been scrubbing floors, cleaning out underneath bathroom counters (who doesn't need to do this??), and hauling boxed items up multiple flights of stairs. My body begins to hurt just listening to all the fun this client has been having lately!
My client complained of pain on the inside of the knee on her right leg, and very tight hamstrings. Her shoulders and upper back were also tight, but her main concern for the session were her legs and knee pain.
Initially, I spent a few minutes assessing her hamstrings. With the client lying flat on her back, I was able to raise her left leg to about an 80 degree angle before her knee starting buckling. Not great flexibility in her left hamstring, but her real problem was the right leg. When I raised the right leg, the knee started buckling at just under a 30 degree. Wow...was that possible? Lifting the leg just this little distance caused considerable pain in the inside of the clients' knee. I knew I had my work cut out for me.
Before I left the room and when the client was still fully clothed, we did a muscle energy technique (MET) for the hamstrings. In this procedure I asked my client to contract her hamstring against the light resistance I applied to her hamstring. This was repeated 3 times with the goal being to stretch the muscle further each time. We made a little progress with the MET, but there was a lot more work to do. I then left the room and the client got herself ready under the sheet and blanket.
We began the session with some very gentle and relaxing decompression techniques for the cranial bones (bones of the head) with the client facing up towards the ceiling. These techniques are used to help inner ear dysfunction, balance problems, headaches, distortion in the shoulder girdle, and pelvic distortions, just to name a few! I wanted to make sure the shoulder and back areas were addressed, as I wasn't sure how long the legs/knee work would take. By including the cranial decompression, I was hoping the muscles around the shoulder joint and upper back would start releasing before I got around to working on those areas.
After about 20 - 30 minutes working on the cranial bones, I spent a few minutes releasing the shoulder joint and elbow joint (the client's forearms were SO tight and she didn't even mention this during our pre-session interview). The forearms loosened nicely with these moves and a few minutes of additional bodywork.
Next, I asked the client to turn over so she was laying on her stomach. It was now time to relax the hamstrings. I performed some friction on the ischial tuberosity (the "sitting" bones) and the lower attachments of the hamstrings around the knee. After I felt the attachments of the hamstrings release or soften, I performed some light gliding strokes up the bellies of the hamstrings. How odd...the bellies felt pretty good without the taut bands of muscle I was expecting. The client also noted there was only minimal discomfort over most of the hamstring. We did spend some time on a few trigger points in the hammies and also in the gluteals that released pretty easily.
At about 1 hour 10 minutes into our session, I finally reached the shoulders and back of my client. I felt we had made great progress on the hamstrings and knee since there was no longer any client discomfort during the massage. Once again, I was amazed with how good the shoulder and back muscles felt before even starting to work in the area. The cranial decompression and shoulder joint mobilization performed at the onset of our session released the muscles before I even touched the bellies of the muscles. I was able to finish up the session performing more of a relaxing session as our real work was done.
After the 90 minute session was complete, we re-assessed the hamstrings. Now the left leg reached just under a 90 degree angle...not bad as it moved from around 80 degrees to 90. What amazed both of us was that the right leg (remember, it was under a 30 degree angle when first assessed), was now at 90 degrees also! The hamstring had lengthened considerably in the 90 minute session.
I'm really excited about continuing to include more craniosacral techniques into my sessions, especially if they're going to give my clients these kind of results. Not only did my client have no pain in her knee immediately following her session, her hamstrings didn't feel tight to her, her shoulder and back pain diminished and her forearms were ready to do some more cleaning! I followed up with my client the next day. She said she took an epsom salt bath that night and woke up feeling great...still no knee pain!
In addition to the craniosacral work I did on this client, I included sports massage (MET's), neuromuscular therapy and swedish massage for a fully integrated session.
Now, onto my client story. This client has been scrubbing floors, cleaning out underneath bathroom counters (who doesn't need to do this??), and hauling boxed items up multiple flights of stairs. My body begins to hurt just listening to all the fun this client has been having lately!
My client complained of pain on the inside of the knee on her right leg, and very tight hamstrings. Her shoulders and upper back were also tight, but her main concern for the session were her legs and knee pain.
Initially, I spent a few minutes assessing her hamstrings. With the client lying flat on her back, I was able to raise her left leg to about an 80 degree angle before her knee starting buckling. Not great flexibility in her left hamstring, but her real problem was the right leg. When I raised the right leg, the knee started buckling at just under a 30 degree. Wow...was that possible? Lifting the leg just this little distance caused considerable pain in the inside of the clients' knee. I knew I had my work cut out for me.
Before I left the room and when the client was still fully clothed, we did a muscle energy technique (MET) for the hamstrings. In this procedure I asked my client to contract her hamstring against the light resistance I applied to her hamstring. This was repeated 3 times with the goal being to stretch the muscle further each time. We made a little progress with the MET, but there was a lot more work to do. I then left the room and the client got herself ready under the sheet and blanket.
We began the session with some very gentle and relaxing decompression techniques for the cranial bones (bones of the head) with the client facing up towards the ceiling. These techniques are used to help inner ear dysfunction, balance problems, headaches, distortion in the shoulder girdle, and pelvic distortions, just to name a few! I wanted to make sure the shoulder and back areas were addressed, as I wasn't sure how long the legs/knee work would take. By including the cranial decompression, I was hoping the muscles around the shoulder joint and upper back would start releasing before I got around to working on those areas.
After about 20 - 30 minutes working on the cranial bones, I spent a few minutes releasing the shoulder joint and elbow joint (the client's forearms were SO tight and she didn't even mention this during our pre-session interview). The forearms loosened nicely with these moves and a few minutes of additional bodywork.
Next, I asked the client to turn over so she was laying on her stomach. It was now time to relax the hamstrings. I performed some friction on the ischial tuberosity (the "sitting" bones) and the lower attachments of the hamstrings around the knee. After I felt the attachments of the hamstrings release or soften, I performed some light gliding strokes up the bellies of the hamstrings. How odd...the bellies felt pretty good without the taut bands of muscle I was expecting. The client also noted there was only minimal discomfort over most of the hamstring. We did spend some time on a few trigger points in the hammies and also in the gluteals that released pretty easily.
At about 1 hour 10 minutes into our session, I finally reached the shoulders and back of my client. I felt we had made great progress on the hamstrings and knee since there was no longer any client discomfort during the massage. Once again, I was amazed with how good the shoulder and back muscles felt before even starting to work in the area. The cranial decompression and shoulder joint mobilization performed at the onset of our session released the muscles before I even touched the bellies of the muscles. I was able to finish up the session performing more of a relaxing session as our real work was done.
After the 90 minute session was complete, we re-assessed the hamstrings. Now the left leg reached just under a 90 degree angle...not bad as it moved from around 80 degrees to 90. What amazed both of us was that the right leg (remember, it was under a 30 degree angle when first assessed), was now at 90 degrees also! The hamstring had lengthened considerably in the 90 minute session.
I'm really excited about continuing to include more craniosacral techniques into my sessions, especially if they're going to give my clients these kind of results. Not only did my client have no pain in her knee immediately following her session, her hamstrings didn't feel tight to her, her shoulder and back pain diminished and her forearms were ready to do some more cleaning! I followed up with my client the next day. She said she took an epsom salt bath that night and woke up feeling great...still no knee pain!
In addition to the craniosacral work I did on this client, I included sports massage (MET's), neuromuscular therapy and swedish massage for a fully integrated session.
Thursday, February 18, 2010
Superfruit Juices
So there has been buzz about Acai and Gogi Berries over the past several months. Do they work? What do they taste like? I personally use these superfruit juices, along with Noni and Mangosteen juices, and can attest to the benefits. Some of the benefits I'm experiencing are more sound sleep, reduced pain that I had for years, and visible improvements in my hair, skin and nails.
Because these products have helped me and my family, I wanted to offer these supplements to others who are interested in better health. I offer supplements from 2 very reputable companies: Home Nutrition Laboratories and Sedona Labs. Home Nutrition Labs (HLN) is a division of Genesis Today. Genesis Today distributes to retail locations such as Whole Foods, www.vitacost.com, and other healthcare retailers. They offer superfruit juices such as Gogi berry, Acai, Mangosteen and Noni. Check out
http://www.bodyworkultra.com/Supplements.html
for more details on the juices.
I guarantee my prices are better than what you'd find anywhere for the exact same product. The only difference is the label!
Here are two independent articles about the products:
Review of Genesis Today:
http://www.naturalnews.com/025392.html
Here's some info on the juices benefits for diabetics:
http://www.americandiabeteswholesale.com/-strse-ALL/keyword/genesis-today/searchpath/1478277/start/11/total/15/Categories.bok
Because these products have helped me and my family, I wanted to offer these supplements to others who are interested in better health. I offer supplements from 2 very reputable companies: Home Nutrition Laboratories and Sedona Labs. Home Nutrition Labs (HLN) is a division of Genesis Today. Genesis Today distributes to retail locations such as Whole Foods, www.vitacost.com, and other healthcare retailers. They offer superfruit juices such as Gogi berry, Acai, Mangosteen and Noni. Check out
http://www.bodyworkultra.com/Supplements.html
for more details on the juices.
I guarantee my prices are better than what you'd find anywhere for the exact same product. The only difference is the label!
Here are two independent articles about the products:
Review of Genesis Today:
http://www.naturalnews.com/025392.html
Here's some info on the juices benefits for diabetics:
http://www.americandiabeteswholesale.com/-strse-ALL/keyword/genesis-today/searchpath/1478277/start/11/total/15/Categories.bok
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Welcome to my blog
Bodywork Ultra LLC is a therapeutic massage practice located in Lake Geneva, WI.
Bonnie Kimble, owner of Bodywork Ultra LLC, is a nationally certified and licensed therapeutic massage therapist who specializes in Neuromuscular Therapy (NMT), Craniosacral Therapy (CST), Sports Massage and Swedish Massage.
Lake Geneva, WI
262-729-9609
Bonnie Kimble, owner of Bodywork Ultra LLC, is a nationally certified and licensed therapeutic massage therapist who specializes in Neuromuscular Therapy (NMT), Craniosacral Therapy (CST), Sports Massage and Swedish Massage.