Spring may be a time of renewal, but it is also the time for ticks and other biting creatures! Massage Therapists are often the first people to see things that are going on with you that really need the attention of an MD. It is our job to refer you to practitioners outside our scope of practice when we see something that requires immediate attention.

Lyme Disease is one of those things we can recognize the signs of and this is what I saw on one of my clients last year in the month of November! Notice the red circular “bull’s eye” mark on her skin, getting bigger over 3 weeks.

After alerting her, she went to her doctor. Her doctor told her not to worry after being tested. He said the symptoms and test were not enough to diagnose Lyme Disease. Being an MD and a smart cookie herself, my client called the CDC and got more information. She decided to go on antibiotics anyway and she ended up having her cute little dog treated too who was also showing signs and symptoms also. She thinks they both got tick bites in the Hamptons. My client and her dog are fine now, but here are some photos we took on her iPhone of the bite for your examination. By the way, we used Lavender massage oil and applied it liberally without massage to the tick bite area and she said it was the only thing that decreased the pain from the bite! Let’s keep the Spring in our step this spring!

The biggest obstacles to stretching on an airplane is that we are required to sit in our seats all the time and we have an idea of what stretching “looks like” that, in actuality, we can expand upon, or in this case, narrow upon. With that in mind, all you have to do is narrow your vision of how one stretches. Simply put, only do movements that stay within the space you have to sit in. From here you can do movements that increase circulation, limber you up and even strengthen you. Here are some narrow movements you can do right in your seat without bothering your neighbors. It may feel silly at first, but your body will thank you later.

1. Increase Circulation to Your Lower Body
a. Toe Raises- Flex your toes up to the ceiling. 10 times.
b. Heel Raises- Rise up your heels until your bent knees are balanced on the balls of your feet. 10 times.
c. Alternate Toe Raises- Alternate between flexing the left toes up, then the right toes up. 10 times.
d. Alternate Heel Raises- Alternate between raising your left heel up, then, your right heel up. 10 times.
e. Knee Hinges- Loosely swing your knees together and apart, within the borders of your seat width. 10 times.
f. Knee Floats- Alternate lightly floating your left knee up 6 inches off the floor and put it down, then the left knee up and put it down. 10 times.
2. Waist
a. Pelvic Rolls- Loosely alternate rolling your tailbone to point backward, then to point forward under you, then come to center. 10 times.
b. Tummy Tuckins- Exhale your tummy inwards and upwards. 10 times.
3. Shoulders
a. Overhead Press- Gently clasp your fingers in front of you, invert your palms to face away from you and press your palms forward and up toward the ceiling. 3 times.
b. Shoulder Shrugs- Inhale your shoulders gently up toward the ceiling and bring them down on your exhales. 3 times.
c. Shoulder Rolls- Inhale your shoulders gently up toward the ceiling and roll them down the back on your exhales. 3 times.
d. Overhead Tricep Stretch- Gently inhale one arm up and over your head, bend your forearm back and dangle that hand down your back. Pull the elbow back with your other hand. Exhale to bring it down. 1-3 times each arm.
4. Neck
a. Chin Drop- Inhale and gently sink your chin down toward your chest, exhale it back to neutral position. 3 times.
b. Head Tilt Side- Inhale and gently sink your right ear down toward your right shoulder, while keeping your left shoulder in place, exhale it back to neutral position. 1-3 times each side.
c. 45° Chin Drop- Rotate your face 45° left and inhale as you gently sink your chin down toward your left chest, exhale it back to neutral position. Repeat other side. 1-3 times each side.
d. Neck Extension- Lace your fingers round the back of your neck to support the weight of your head going too far back. Inhale while looking up at the ceiling. Exhale back to neutral position. 3 times.
5. Back Bracer for Landing No one ever talks about this but I do this aaaaaaallllll the time. Whenever the plane is about to land, I push my feet down into the floor to un-weight my body from the jolt of the airplane landing being transferred up the seat into my body. It puts the jolt into my abs, legs and gluts instead of my spine and head- Make as if you are going to stand up, you’ll feel it immediately in your legs and you’ll know you are doing it right.

Have a great flight everyone!

Massage Therapy is quite literally a contact sport and contact is the name of the game. When a massage therapist performs a stroke on a muscle, he or she is literally (manually) giving your body information you need to win the game.

Working out results in certain responses in the body. Your muscles contract against a load and are fatigued by that stress on purpose to handle greater loads the next time you workout (trembling is a sign of muscle fatigue. Your body grows stronger by using the protein and other nutrients you eat to repair your muscles and you grow stronger overnight when you sleep. Sometimes the body can use a little assistance though, muscles forget to let go or brace to protect micro tears and that can block free movement, circulation and healing. Massage strokes are terrific for assisting recovery by doing things like increasing circulation and nutrition to the muscles, restoring normal resting muscle length, working out adhesions, and relieving spasms; especially since many people don’t have time or don’t like to stretch post-workout.

Moreover every stroke a Massage Therapist uses has a specific purpose to manually assist your body to recovery from a workout. The basic Swedish Massage strokes are Effleurage, Petrissage, Tapotement, Stripping and Friction:

Effleurage is like the warm up before the game. Also used to apply oil, assess what needs to be done and transition between other strokes or body parts, it literally heats up the body’s tissues to prepare them for deeper work and relaxes muscles with it’s rhythmic application.
Petrissage (kneading) is like doing a few jumping jacks before the game, it gets the circulation pumping in and out of the target area, lifts and separates tissues from each other and further increases body tissue temperature. This literally gets the molecules moving at a faster rate and you feeling more flexible and free again.
Tapotement (tapping) is like doing squat thrusts. It really gets the circulation going and can relieve gripping, stagnation and congestion in the body. It includes, as specified in A Primer of the Art of Massage for Learners, By Thomas Stretch Dowse “percussive, successive, concussive and vibratory…” strokes. “The physiological effects are… respiration of tissue, increased circulation, … elimination and… assimilation… in ordinary phraseology, increased metabolism.”
Stripping (long thin strokes) is like a golf swing; the massage therapist applies long precise strokes to free the swing. It uncovers specific areas of problems, knots, nodules, fascial restrictions and thickening and slowly melts away adhesions, and realigns scar tissue to more functional arrangements. Translation: you hit the ball straighter, more accurately, smoother, and feel freer while you’re doing it.
Friction (firm deep back and forth movements under the skin) is like table tennis, the massage therapist uses longitudinal, cross or circular pressure in short back and forth movements to help break down adhesions due to working out stresses, injury and inflammation and realign scar tissue. Again, you feel freer and ready for your next workout.

So go get a massage, or better yet, work a massage therapy plan into your training schedule and go get your groove back!

For some more info on massage strokes see: http://www.massagetherapy101.com/massage-techniques/massage-stroke-glossary.aspx

There are numerous other tools and techniques from many modalities that you can explore and which your Massage Therapist dips into to further your game:

Aromatherapy- The application of aromatic therapeutic essential oils in a base of vegetable oil, to provide pain relief, speed healing and release tension from the muscles.
GTO work- this is the use of specifically applied pressure to Golgi Tendon Organs usually to relieve excess contracture.
PNF- (Proprioceptive Neuromuscular Facilitation) Neurophysiologist and physician Dr. Herman Kabat influenced by Australian nurse Sister Elizabeth Kenney, who worked with polio patients in a new progressive way, developed a hands-on treatment approach that uses reciprocal innervation etc. to treat people with neurological dysfunctions. Later taught to physical therapists and massage therapists, it has found it’s way in to mainstream personal training repertory in “techniques” such as Active-Isolated Stretching.
Trigger Point work- consists of local compression to trigger points, massage to muscles, passive stretching, and corrective exercises to restore normal function. This is within the scope of practice of doctors, physical therapists and massage therapists.
Movement (Re) Education- Originating partly in the dance world, Rudolf Laban, F. Matthias Alexander, Dr. Moshe Feldenkrais, Lulu Sweigard, Mabel Todd, Andre Bernard and others created and furthered progressive biomechanical educational experiences from basic body movements to complex to correct and refine movement. For more info see:

http://www.emunix.emich.edu/~wwitten/MOVEED.htm,

http://www.feldenkraisinstitute.com/

http://www.movement-education.org/

http://www.acatnyc.org/

For an Online Glossary of just some of the available techniques out there see: http://www.massagetherapy.com/glossary/index.php#S.

What the heck is Intention-Based Aromatherapy you ask? Read all about it on my blog here at http://attractessentials.com.

Hi All, I’ve added a very special new service to my list on Touchfitness.com! Clients are loving it and you will too!
Hawaii 5 Oh! The Touch Fitness Hawaii Experience. Let me bring you to Sunset Point, on the North Shore of Oahu! I invite you to make your next massage appointment on the beaches of Hawaii and you don’t even have to leave Manhattan. Drift off to the gentle sounds of Hawaiian music, while being massaged with my new deliciously healing Hawaii 5 Oh! massage oil blend from essential oils of native Hawaiian flowers I brought back from Oahu and dangling your fingers in actual soft sand and sea shells.
You can make your purchase online at the touchfitness.com/shop!

SILVER CITIZENS
TouchFitness, Informative Bodywork’s signature treatment for ages 65+ offers relaxing, soothing and restorative strokes, infused with restorative imagery, gentle stretches and doable rehabilitative exercise. Relieve pain and stiffness and replenish energy, youthful vitality and functionality.

Appointments are limited to The Massage Room (my home-office) during the hours of 11-4pm, schedule permitting. Purchases are good once per month, are not refundable, are not redeemable for cash and cannot be combined with other offers.

Your Silver Price: $75 for 50 min massage therapy

Gift Certificates available.
Purchase online at the Touch Fitness Shop Also purchase other Touch Fitness Services, Gift Certificates, Bath & Body Oils, Bath Salts and Ritual 1, Intention-Based Aromatherapy.

Post Date 5.22.11
What to wear at Relax Max! today, loose comfortable clothes and socks. Jeans not recommended. Class is today from 4-5:30pm at:
Pure Yoga East
203 E 86th @ 3rd Ave
212-360-1888
See my promotional mini video at http://bit.ly/RelaxMaxAEVideo
Sign up here: http://tinyurl.com/RelaxMax/
You’re going to love the way this works.

I’m very excited about teaching Relax Max this Sunday at Pure Yoga East! It’s especially nice because I was invited in to teach there by someone I hold in very high esteem and it’s a beautiful yoga studio. This one time class marks my return to teaching groups, which I haven’t done since my days as a Fitness Instructor at places like David Barton Gym, The Vertical Club (now Balley’s) and The Vanderbilt YMCA, to mention a few. It’s going to be sooo much fun. You will learn practical, immediately useable tools for relaxation. But, you must pre-register now! The latest day you can reserve your space is Wed 5/18/11 at http://tinyurl.com/RelaxMax/​. Space is limited, so sign up now before it’s too late! See my promotional mini video at http://vimeo.com/22114608/.

Relax Max! How to Really Relax.
Date: May 22, 2011
Time: 4-5:30pm
Location: Pure Yoga East, NYC. between 2nd and 3rd Avenues
Phone: 212.360.1888

In this 90 minute class you will learn real and practical techniques to relax to the max, relieve muscle tension, improve posture and improve movement. In the second part of class you will learn how Attract Essentials Ritual 1, “Intention-Based Aromatherapy” trains your bodymind to make lasting change feel good. Relax as you are brought through a Guided Visualization Tour with Ritual 1, “Intention-Based Aromatherapy”. You’re going to love how this works, how you feel and you’ll get a travel size bottle for the road!

Ok, so when I did my candle research and found out that I prefer 100% Beeswax candles, I decided to re-use the glass holders and tops from my old candles. But how to get the wax out? This is what I came up with:
1. Turn the glass candle holder upside down on a plate with several layers of paper towels protecting the plate from wax.
2. Put it in the microwave for 15-30 second increments (to make sure the glass didn’t break). The wax will drip down and out of the candle holder easily, wicks and all.
3. Swipe out the excess wax with a clean paper towel, then dish-wash the soot out.
Easy as pie!

And here my list of candle specific ingredients to avoid!

CANDLE SPECIFIC UNSAFE INGREDIENT LIST*
Paraffin- Paraffin is an inexpensive sludge waste product of the petroleum industry that has been bleached then texturised with acrolyn, a known carcinogenic product.
Lead wicks- Though lead has not been used since the 70’s in most of Central Europe and the USA, cheaper candles from other countries such as Asia or South America can still be seen on the market. Burning only a few with leaded wicks for 3 hours will increase levels 9 to 11 times over acceptable lead levels.
Gel- Gel candles are petroleum based or made from synthetic hydrocarbons. Think of them as petroleum turned into jelly with a few more added toxins thrown in such as butylated hydroxyl toluene.
Soy- Soy candles are… made from hydrogenated soy, palm and coconut oils… burn slower and last about 50% longer than paraffin candles. They burn cooler and have very little soot… By purchasing soy candles, you are supporting the omnipresent American soy industry which farms mostly genetically manipulated soy.
ALTERNATIVE
Beeswax candles… Warm and sweet smelling.. Beeswax is a by-product of honey and is made from the ‘caps’ of the honeycomb. These are the most expensive candles, but are price effective as they last up to three times longer than paraffin and twice as long as soy candles. Unlike paraffin, they are from a sustainable source – originating from flowers, fuelled by the sun and processed by bees.
They burn cleanly, don’t drip when properly used and give off negative ions that help concentration and clear the air. They are also non-allergenic and can help soothe the symptoms of hay fever, asthma and allergy sufferers… Ivory coloured candles have gone through a special process to lighten them, which unfortunately weakens the natural honey scent. When purchasing, be certain that the label states 100% beeswax – some countries allow as little as 10% beeswax to still be labelled ‘beeswax’. A ‘blended’ beeswax candle most assuredly has paraffin or stearin.
*Credit goes to http://www.epicureantable.com/articles/acandles.htm for this info.

Do you want to learn how to Relax to the Max? Join me for my new upcoming class at Pure Yoga East, May 22, 2011 from 4-5:30pm.
In this 90 minute class you will learn how to relax to the max using the methods of Constructive Rest and Ideokinesis. You and your partner will learn how specific images relieve muscle tension, improve posture and refine movement. In the second part of class you will learn how Attract Essentials Ritual 1, “Intention-Based Aromatherapy” trains your bodymind to make lasting change feel good. Relax as you are brought through a Guided Visualization Tour with Ritual 1, “Intention-Based Aromatherapy”. You’re going to love how this works and you’ll get a travel size 2oz bottle for the road!
May 22, 2011
4-5:30pm
Pure Yoga East, NYC.
See my promotional mini video at http://vimeo.com/22114608/.
Sign up and details: http://tinyurl.com/RelaxMax/.

You’re going to love how this works!