Laura to kick off new blog series

By Laura

Hi, everyone. I realize you need to hear more about how to prevent injuries, especially repetitive-movement injuries at work.
That is why I am kicking off a new series of blog entries related to the small changes that you can make in your desk or cubicle to ease problems before they threaten your career and livelihood.
I will be making suggestions on how to prevent or ease problems with shoulders, wrists, necks, and prevent eyestrain and carpal tunnel syndrome.
You do not have to let anyone bully you into surgery or drugs that may not address the causes of your discomfort and may end your career prematurely.
Thanks for tuning in and see you again soon.

Sit-Stand Workstations Improving Overall Health in Workplace Revolution

by Laura

Possibly the one single transformation that is to blame for the poor present physical condition of many Americans is the computer revolution in the 1990s that made the computer the focus of most office jobs, and many other types of workplaces as well. Suddenly workers were doing nothing but SITTING in front of monitors most of the day. And rather than rush to exercise once off work, they went home and sat in front of the television for another four hours.

Since the 1950s, there has been a 60 percent reduction of workers in occupations that require moderate to intense activity. Some statistics equate sitting 9 or more hours a days with smoking a pack and a half of cigarettes, in terms of heart health.

In an attempt to reverse some of that, a few companies are experimenting with standing work stations. They even have stand-up meetings.

A Minneapolis company that starting a program to stand more during the work day found that as a side benefit, it reduced upper back and neck pain by over half.

There are a few different models of sit-stand workstations and sit-stand programs offered in the marketplace, but I would like to pass on some info about the Ergotron, since that is the one I have the most data about. Ergotron offers an online Sitting-Time Calculator at sittingtime.juststand.org. It calculates how much you are sitting but also offers tips on how to reduce cardiovascular risks associated with sitting too much.

Anyway, it's a movement that is spreading slowly, either through hardware – adaptive stand-sit work stations – or through software – such as the Hotseat phone app that schedules activity breaks during your work day. (Get more information about the latter at http://gethotseatapp.com/)

Wellness Tools Expand to Include Smartphone Apps, And More

by Laura

I wholeheartedly support managing one's own health and so that is why I am pleased to read that there are more and more tools being made available to keep tabs on it, or to prompt an exercise break.

Here are a few of the newer apps available out there.

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1- “HOTSEAT” – tested by AMERICAN HEART ASSOCIATION

The AHA is offering this app, called Hotseat, in a test with its employees. It is a program to help couch potatoes get moving and get their heart rates up. The AHA launched the test of the app in June (it ran through July), and achieved a remarkable 33 percent participation rate among employees. Hotseat has only one goal, to get employees up and out of their chairs to take a short activity break during the workday. Users select activities from a list in the app's library of options, to program into their own plan; it will even sync with the employee's work calendar. Comes with a timer that ticks off the seconds as the user does his activity. Go directly to the site at http://gethotseatapp.com/ for more info and details.

2- REDBRICK HEALTH “JOURNEYS”.

RedBrick Health decided to listen to enrollee feedback and added a wellness and disease-management app to its Journeys program. Engagement rates have quintupled.

Participants can select from a list of goals such as lose weight, get active, eat healthier, etc. They answer a few questions, and receive a step-by-step, bite-sized pieces of the program through their phone app.

One of the keys to this program's success is that participants are kept accountable by noting progress via email or social networks.

The app is customizable so that if you want reminders about dieting goals, you can receive an alert at say, 11 am, before your lunch break, or even on the weekend before one goes grocery shopping.

Achieving one's health goal earns you some congrats or rewards, but users generally create a new goal for themselves to keep motivated.

3- OPTUM RX.

Participants in the Optum program use texting to help adhere to their medications schedule. Users set up reminders to take their meds, or just an alarm for specific times each day.

It saves money for the insurer and protects the enrollees by cutting down on emergency room admissions. One source claims that as much as 70 percent of ER admissions are due to “poor medication adherence” or in other words, forgetting to take one's meds.

4- PROVANT.

Provant offers wellness apps for its enrollees, where they sign up on the mobile site to do such tasks as log their food and exercise, check nutrition info, share biometric screening data with their healthcare providers, or related functions.

Provant teams up with companies to urge employees to get moving, so there's an app for an employee exercise challenge. Large companies have as many as 15 teams competing in a step challenge.

5- 100 PLUS.

An interactive app allows the user to create mini fitness challenges based on your location.

6- THRYVE.

An online meal-tracking platform. You take a picture of your meal and the app visually shows you how much you ate by increasing or decreasing the virtual plate size. It asks the user how they felt about the food they ate, with the aim of detecting possible food sensitivities.

7- BUTTERFLYE.

Tracks your heart rate while underwater. I assume this is for divers?

8- PERFORMTEK.

Detects biometric data through an earbud interface.

9- SWEATBEAT.

Detects heart rate variability with the goal of stress management.

10- LARKLIFE.

Tracks steps, meals and sleep, so this seems like a good overall wellness management tool.

11- FITBUG, FITBIT, or ACTIVELINK.

All of these apps are for tracking physical activity, for us couch potatoes who would like to get more active.

12- FLORNCE.

Provides prescription reminders and determines non-adherence patterns. This mobile app is offered by mHealthCoach.

13- PILLJOGGER.

This app also offers prescription reminders, plus it gives coupons and rebates to help users with medication costs. The coupons and rebates are a reward for users to adhere to their medications schedule.

14- CAREPLANNERS.

This one is available to the general public as well as to enrollees of a specific insurance carrier. The website allows family members to coordinate and track all care for a family member. Personal service provided by a nurse will, in addition, help manage those health care services.

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Kudos to the American Heart Association for planning to make their app available to the general public and setting a standard for other apps providers. I do hope that more apps will be made available either through your own health insurance carrier or to the general consumer. Perhaps an inquiry to your own insurer will prompt them to include a phone app in their wellness program, if they do not already have one. 

Eye Wellness Tips – Because I Can't Massage Your Eyes!

by Laura

Tension from long hours in front of a computer all day can tire you or even give you headaches, but it won't affect acuity.

That was the message in a recent roundup of tips and myth-busters on eye health.

First, let us list factors that DO affect eye health.

1- Smoking. By far the number one factor affecting the eyes. Smoking can be a direct contributing factor to diseases such as glaucoma, macular degeneration, and cataracts. Smoking has been estimated to be related to 20 percent of new cases of blindness in people over 50 years of age.

2- Medications. Your doctor may or may not discuss the risks drug interaction with eye health, so you may have to buttonhole your doc or a nurse to get that information. On the other hand, a positive benefit has been found in taking supplements of vitamins A, E and C, and omega-6 fatty acids.

3- Pregnancy can have short-term effects on eyes, such as blurry vision or dry eyes. Fluid retention can affect the shape and thickness of the cornea of the eye.

4- Aging. As we get older the eyes' acuity can change for the better or for worse. Far-sighted people may gain near-normal vision. But others can suffer changes directly related to age, called presbyopia.

5- UV exposure. Women especially should wear sunglasses when going outdoors, because they are twice as likely to develop macular degeneration as men. Yet we do need some ultraviolet light on a daily basis, which can be satisfied with as little as ten minutes a day of being outdoors.

6- Lack of sleep. It isn't just that it gets harder to peel your eyes open when you burn the candle at both ends. Your eyes really do need to rest just as much as your body does, so do yourself a favor and get your beauty sleep.

NOT a factor in eye disease was watching excessive television or using a computer for many hours a day. Sorry, mom, but you cannot use that threat on your kids anymore. And anyway, they are not likely to give up their smart phones, computers, iPads, or YouTube.  

Lowering Blood Pressure with a Surprising Exercise

by Laura

Reducing high blood pressure can involve a whole complex of dietary and lifestyle changes. In addition you might want to incorporate something as simple as squeezing a ball to bring down your readings.

Studies at the University of Michigan by Dr. Robert D. Brook found that just four weeks of isometric hand exercises produced a 10 percent drop in both diastolic and systolic blood pressure readings. This would include squeezing a ball or an athletic gripper.

Lesser improvements were noted with traditional exercise such as aerobic exercise (walking, jogging, swimming, even gardening), or with strength training.

This study reviewed over 1,000 other studies to glean the best of the best. The findings were published in “Hypertension” medical journal.

I can also add that another effective gambit was to add plenty of fresh celery to the diet. Yes, the studies are out there to support this veggie as part of a good diet plan to fight hypertension.  

A Massage could help with shingles pain, but you could get a shot for that!

by Laura

I am all for natural modes of pain relief, but sometimes there is a good reason for an inoculation. One case in point is shingles. Do you know that there is a vaccine for that?

You have to be at least age 60 and have had chicken pox as a child to benefit from the shot.

Shingles strikes about one million Americans a year and can bring crippling pain and headaches. Shingles can cause permanent nerve damage.

A neighbor gets shingles attacks and is out of commission for a few days at a time because of the headaches. Some people experience attacks that last three or four weeks at a time, and no one I know of can afford to be out of commission for that long!

Now I have to admit that the shot may only work completely for about half the people who receive it. However, the others have much less severe attacks and may escape permanent nerve damage. The only real obstacle is that the vaccine may cost you a rather hefty co-payment of about $60 or $75 or so. Still, it can save you a heck of a lot of pain and lost work time. Worth thinking about!

Did you get your Vitamin N today? Back to Nature offers surprising benefits

by Laura

It may really surprise you how much you can benefit from spending just an hour in a natural setting. They are even calling it Vitamin N – n for Nature. You can take a walk in the park or spend time in a home or office designed to take advantage of views of nature.

Hospitals designed with nature in mind find that patients have less stress, can heal faster, and need less pain meds.

A 2008 study by the University of Michigan showed that hour-long “doses” of nature helped people not only deal with stress, but they had a 20 percent better attention span, and also showed improved memory. And in 2012, a University of Kansas study showed people had as much as a 50 percent improvement in creativity after being immersed in a natural setting for a few days.

It is a bit hard to apply these findings because there is little description of the Vitamin N exposure that the participants were given.

But still, we can offer some popular ways of getting back in touch with nature. Such as:

1- Plant a garden, preferably something that will attract some wildlife, birds or butterflies that you can enjoy watching.

2- Encourage your children to interact with nature in a creative way. Small children often spend hours in a sand box. Take them on a nature walk to pick up interesting leaves in the fall that they can use in art projects at home.

3- Join a group at a nature center for spring and fall hikes to note the change in seasons and migrating birds.

4- Taking up photography forces you to look for subjects out there in fields and parks, or even in your back yard.

5- Put a comfortable chair on a patio, porch or sun room to watch the change in seasons.  

23 Herbal Cancer Treatments, via Brother Aloysius

By Laura
Because I whole-heartedly support natural and herbal treatments as allied and complementary medicine --- herewith are twenty-three herbal treatments for cancer, which come from an old book by Brother Aloysius. It is just one of hundreds of books which have been sneered at and hidden away by The Powers That Be in conventional medicine. Rather than scientifically investigate these traditional medicines, they chose to not only close off this knowledge from the public, but forbade medical students to study these books – OR EVEN KNOW OF THESE BOOKS. Conventional medicine decreed that only pharmaceutical medicines and occasional surgery were bona fide treatments for any illness or disease, a decision formalized in 1910 by what is known as the Flexner Report.
Anyway, here are Brother Aloysius’ recommendations. You are free to use any of them in support of whatever conventional treatment you elect. Many people elect to go to a Doctor of Oriental Medicine in addition to their Western-trained physicians, precisely because they use herbal-based medicines.
NOTE: Reprints: You are encouraged to reprint and distribute the cancer remedies. No, I do not own the rights and I do not guarantee the results, but there can be no “rights” to healing knowledge. Medical cures are a right that we all own.
CANCER-like ulcerations can sometimes be treated successfully by
means of the following remedies:

1- Boil together in 1 quart water:
1/8 cup oak bark
1/3 cup sage
2 tablespoons common wormwood
1/3 cup tormentil
1/2 cup horsetail
When the ingredients have boiled for fifteen minutes, strain through a cloth. Then add 1/2 pound honey and bring to a boil again briefly. Wipe the sores with this twice a day. The herbs can also be steeped in alcohol and the honey added later.

2- Place a fairly thick layer of CARROT scrapings on the sores and renew it as soon as it begins to dry.

3- According to Mathiolus, there is no remedy more splendid for curing cancer than the herb of the BLESSED THISTLE (Cnicus Cbenedictus). A woman with cancer of the breast, eaten nearly through to the bone, was cured [cured!] by a decoction of the blessed herb. The sores should be washed four times a day with the decoction and, after each wash, powder from the dried leaves should be sprinkled on them. This remedy is also excellent for old sores.

4- Drink tea made from GOOSEGRASS. In addition, place the freshly cut herb on the sores, or use compresses of the decoction of dried goosegrass.

5- Mix together fresh COMFREY crushed with rye bread and place this on the cancerous sores.

6- It is also recommended to apply crushed fresh CHERVIL mixed with honey.

7- It is most efficacious to drink three cups AGRIMONY TEA daily, and to use powdered agrimony root in all food.

8- Crushed fresh green leaves of AGRIMONY, mixed with lard, applied as a plaster, is very beneficial for cancer or fistulas.

9- Bruised CINQUEFOIL with the root, mixed with old lard (pork fat) applied as a plaster is a very effective remedy.

10- Crush fresh STINGING NETTLES, add a little salt, and apply on the cancer sores.

11- Make a strong decoction of leaves, stalks and seeds of the white dead-NETTLE (Lamium album), and apply throughout the day as compresses.

12- Put live (male) LOBSTERS in the oven to dry in an earthenware pot; pound them to a fine powder; take some of the powder and mix with an equal quantity of finely chopped GARLIC. Place this mixture in a very fine linen bag, sew up the bag, tightly bind it to the cancerous area by means of a bandage so that it cannot slip. Leave for 24 hours, then remove it and bury it forthwith in the ground as it spreads a pestilential air. Before removing the bag, it is advisable to tie a cloth with some kind of perfume, camphorated spirit or simply vinegar over the nose. The bag should not be removed with bare hands.
Immediately after removal of the bag, a quantity of elder flowers drawn in buttermilk, or boiled in it, should be bound over the cancerous area. The patient should drink a little buttermilk and rest in bed for 12 hours.
The elder flowers should then be removed.
If the cancer is not cured [cured!—Isn’t that amazing?] the last remedy should be repeated. As long as the bag of lobster powder, etc., remains on the cancerous area, the patient should be kept awake [NOTE: danger of noxious fumes]. A priest, who had cancer of the tongue, informed me that he was cured in 24 hours by means of this remedy. The scar could be clearly seen. It should be noted that this remedy is for closed cancer.

13- The sap of the common TOADFLAX (Antirrhinum linaria) with the sap of the greater burnet SAXIFRAGE cannot be praised highly enough for cancer sores.

14- Apply WINE-YEAST mixed with an equal quantity of ALUM to the cancerous place.

15- JUNIPER WOOD OIL is praised for both internal and external cancer.

16- [RECIPE] The following cancer ointment has been most highly recommended to me and used for more than 30 years by a brother in the monastery:
1 1/4 cup old pork fat
3 1/3 pounds yellow wax
5/8 cup olive oil
1/2 cup sage
1/2 cup white lily bulbs
2/3 cup black tar
1/2 cup sugar candy
1/4 ounce lead oxide
14 ounces red lead
4 ounces white vitriol
3 teaspoons spirits of white vitriol
Fry the well-chopped pork fat, sage and lily bulbs together; firmly squeeze it through a cloth, place in a glazed earthenware pot, add tar, wax, oil and sugar, leave to boil  slowly, stirring continually, until the water in the lily bulbs and sage has evaporated. Remove from the fire, allow to cool a little, then add, while stirring, the lead oxide, the red led, the white vitirol, and the vitriol spirits and keep on stirring until the ointment is stiff and cold. During the boiling process scum will form from the tar; this should be skimmed off.
The ointment should be smeared on chamois leather, applied and renewed once a day. The cancer sores should be kept really warm while this ointment is being used.
This cancer ointment may be applied to both open and closed cancers. In addition, the patient should drink three cups of tea made from walnut leaves picked halfway through June.

17- Take equal quantities of FIGS, GARLIC and LEAVEN; pound them together in a china mortar. With open cancer or cancer sores, apply a fresh poultice daily, preferably in the morning.

18- Pound some GARLIC and place between two thin linen cloths on open or closed cancer. With open cancer renew every hour, with closed cancer as soon as it begins to dry. (Pub. note: this will burn the skin and form scar tissue.)

19- For cancer of the womb [Possibly they mean ovaries?] , take WALNUT BLOSSOM TEA.

20- For internal cancer, or stomach cancer, tea made from the leaves of the MARIGOLD (calendula officinalis) is most efficacious.

21- For cancer of the tongue, a recommended remedy is to sprinkle CAMPHOR powder on the affected area a few times daily and to take mouth washes of HORSETAIL TEA and salt. It is also good to give the tongue a daily cold watering, if the cancer is near the tip of the tongue. [Caused by Tobacco?]

22- A lady from Brussels was cured in six months of a bleeding cancer, which had been treated unsuccessfully for a long time by using the following remedies. Throughout the day, use as many compresses of HORSETAIL decoction as possible, alternating now and then with compresses of alum water. In addition, each week use two short compresses of hayseed decoction and a few washes. The lady, who is now about 80, still enjoys good health.

23- To remove the putrid SMELL of cancer, try using finely pounded cloves that have been boiled in vinegar to keep the air pure. Or place ground coffee in the room. You could also mix 100 parts pure gypsum with 3 parts coal tar and place in the room.

An interesting natural therapy for hay fever, allergies, etc.

 by Laura

I have long been a big supporter of natural treatments and medicines that are derived directly from nature. They may be taken as teas, decoctions, or processed into little pills to take when the plants are not available in winter.

But here is a case where someone just instinctively made his own common-sense “potion”, plastered it to his skin, and in only a few days was symptom-free.

The gentleman shall be known only as C. S. of Mount Vernon, Washington, since he may not want the status of online celebrity-hood.

But he wrote a letter to leaders who run a summer camp, hoping it might help kids afflicted with hay fever while at camp.

His experience was this: “I gathered the pollen from the grasses that were blooming, mashed them up, and mixed them with Vaseline. I put a glob of that mixture in the crook of my arm, figuring it was a sensitive area, and wore it for two or three days. The hay fever symptoms disappeared.” He repeated this in August when ragweed season starts, and had the same success. This relieved his long-standing “summer misery” as he called it, of the previous thirty years before trying this remedy.

No one knows how he hit upon this approach, but it makes sense for a lot of reasons. First of all, I like that fact that he gathered pollens that were in HIS local area, and not some random, generic treatment that may or may not be specific to the local offenders where he lived.

Second, he placed his mixture directly on his skin. It is wise to avoid internal use of even herbal medicines and treatments unless one has been trained by a knowledgeable herbalist. The elbow, I suppose, was chosen because it is out of the way of cuffs, watchbands, and jewelry. It also has thinner skin than is found on the arm itself.

Third, it is just amazing that this treatment worked so quickly! Compare this to the months of injections proposed by the average allergy physician to desensitize a patient to, for example, grass pollen.

So I applaud Mr S for sharing his experience for a very common ailment that afflicts millions every year. I, too, used to take Claritin for assorted allergies but it seemed very silly and even counter-productive to take a treatment all year round when most of the offenders were each present only a few weeks of the year. Makes moolah for the drug companies, tho.  

A Reference for Massage Therapists in Using Aromatherapy Scents

 by LS

One of the good items included in the Salon Ovations book is a brief aromatherapy reference guide, which I include below with some personal observations on some of them.

I provide you with a short list of the most common or popular herbal scents and their uses. But first, it may be helpful to first group herbs by their usefulness in applying them to a particular situation:

THE CALMING HERBS-

Lavender is probably best known of this group's members. The whole list is: Camphor, Chamomile, Clary Sage, Eucalyptus, Frankincense, Geranium, Jasmine, Lavender, Melissa, Rose, Ylang Ylang.

Chamomile, Jasmine, and Rose all lend themselves to use as a tea. An herbal mix of any of these may be blended and stuffed into a closely-woven mini-pillow for use as a sleep aid.

THE STIMULATING HERBS-

Camphor, Cinnamon, Clove, Eucalyptus, Oregano, Peppermint, Pine, Rosemary, Spearmint, and Thyme. Rosemary really is for remembrance! And many people find that a hankie with a few drops of peppermint oil on it helps when they have to think hard; take a whiff before exams or writing reports.

THE ASTRINGENT HERBS-

Birch, Cedarwood, Cypress, Frankincense, Grapefruit, Juniper, Myrrh, Rosemary, Sage, and Sandalwood. For external use, essential oils from these plants can be helpful in healing skin breaks or preventing breakouts.

THE MOISTURIZING HERBS-

Chamomile, Neroli, Orange, Patchouli, and Rose.

Many women enjoy lotions based on such things as almond oil, olive oil, or other high-quality oils with a touch of one of these essential oils. Orange and Rose give a very pleasing scent to the hands and face, too.

THE ANTI-STRESS HERBS-

Basil, Chamomile, Geranium, Lavender, Melissa, Neroli, Sage, Sandalwood, and Ylang Ylang.

Lavender scent has even been shown to lower blood pressure in controlled studies. Chamomile is popular in teas taken before bedtime. Lavender is essential in any herbal sleep pillow.

THE ANTI-INFLAMMATORY HERBS-

Chamomile, Geranium, Jasmine, Lavender, and Neroli.

I am still waiting for commercial topical ointments to be made using these herbal ingredients, but one can still make one's own blend by adding a few drops of essential oil to a good olive oil, almond oil or peanut oil base.

THE ANTI-BACTERIAL HERBS-

Bergamot, Cedarwood, Lemon, Lemongrass, Myrrh, Peppermint, Tea Tree, Thyme, and Ylang Ylang. Peppermint and Thyme are members of the mint family, which carry an ingredient called thymol, a natural antiseptic.

THE ANALGESIC (painkilling) HERBS-

Camphor, Chamomile, Clove, Eucalyptus, Lavender, Oregano, Peppermint, Rosemary, and Wintergreen. Some of these like the mints and wintergreen are very cooling, which soothes hot, inflamed areas or injuries. You may also find that adding a few drops of essential oil to your after-bath lotion can ease the soreness after a hard day of cycling or playing sports – try eucalyptus, or for very hard physical effort, camphor. Clove oil, of course, can be applied directly to toothache until you can get to your dentist.

THE LIST

BASIL- Anti-stress, antiseptic, or toning.

BENZOIN GUM- Antiseptic, sedative, or euphoric (raises one's mood).

BERGAMOT- Anti-acne, helpful for psoriasis or eczema, antiseptic, healing, deodorizing, fights infection, uplifting. Do not expose to sun.

BIRCH BARK- Astringent, similar action to wintergreen, reduces muscle soreness and joint stiffness.

CAMPHOR WOOD- Stimulating and soothing, tends to cool first and then heat. Stimulates heart. Is analgesic, antiseptic, rubefacient, sometimes a vasoconstrictor. Stimulates circulation. Overuse could be toxic, so if you have chronic muscle or joint pain you should see a physician to determine your exact condition.

CEDAR WOOD- Antiseptic, astringent, sedative. Helpful for treating skin eruptions, psoriasis, eczema, or seborrhea.

CHAMOMILE- Calms the nerves, sedative, soothes inflammation, reduces stress, antidepressant, antiseptic, analgesic, anti-allergenic. Good for minor burns. Commercially used as a colorant. May reduce body temperature (that is, it may be used for minor fevers). Keeps other plants healthy, so it is good to have it in your herb garden.

CINNAMON- Antiseptic, stimulant, warming in cold weather. Adding this to your food in winter helps you keep up your body temperature. Must be diluted.

CLARY SAGE- Antidepressant, relaxant, antiseptic, calming, euphoric, warming, sedative.

CLOVE- Analgesic, antiseptic, stimulating, strengthens memory, soothes muscles. Must be diluted.

CYPRESS (fruit)- Vasoconstrictor, antiseptic, astringent, sedative, helpful for varicose veins. Has similar effects to juniper and pine.

EUCALYPTUS- One of the best antiseptics, disinfectant, analgesic, astringent, rubefacient, and decongestant. Helpful for sore muscles. Has a pronounced cooling effect on the body; helpful for fevers.

FENNEL SEED- Antiseptic, toning, diuretic.

FRANKINCENSE GUM- Antiseptic, calming, astringent, sedative, warming, toning, rejuvenating. Slight anti-inflammatory effect.

GERANIUM- Anti-inflammatory, enhances relaxation, analgesic, antiseptic, sedative. Blends well with other oils. Reduces anxiety and is uplifting.

GRAPEFRUIT- Astringent, cleansing, stimulant, toning. Has anti-cellulite effect or reduces water retention.

JASMINE FLOWER- Soothing, relaxing, antiseptic, anti-depressant, slight anti-inflammatory effect. Is considered the queen of flowers due to the fact it is somewhat more expensive than others.

JUNIPER (fruit)- Astringent, antiseptic, invigorating, toning, anti-toxic, rubefacient, diuretic. Has both stimulating and relaxing effects. Stimulates circulation.

LAVENDER- Antiseptic, relaxant, analgesic, anti-toxic, diuretic, sudorific, reduces inflammation, very cleansing and purifying, anti-stress, soothes burns, anti-acne. Considered the most useful and versatile.

LEMON (fruit)- Antiseptic, bactericidal, detoxifies, purifies.

LEMONGRASS- Antiseptic, purifying, sedative and stimulating at the same time. Great for oily hair and skin. Must be diluted.

MELISSA- Antiseptic, anti-depressant, relaxing, stress-busting, anti-allergenic.

MYRRH GUM- Antiseptic, astringent, sedative, toning, purifies, reduces inflammation, cools the skin, anti-aging?

NEROLI (flower)- Anti-depressant, calming, softens the face, sedative, non-irritating, soothes redness and inflammation, induces calm. (Neroli comes from the bitter orange, Citrus vulgaris, which should not be confused with sweet orange oil.)

SWEET ORANGE- Calming, soothing, reduces nervousness. Revives the complexion.

OREGANO- Antiseptic, analgesic, muscle relaxant, stimulant, energizes.

PATCHOULI- Antiseptic, anti-depressant, sedative, nerve stimulant, rejuvenating. Good for dry skin. Similar to myrrh in effects.

PEPPERMINT- Antiseptic, analgesic, cooling, sedative, antibacterial, vasoconstrictor. Main ingredient is menthol.

PINE WOOD- Antiseptic, reduces fatigue, reduces muscle stiffness. Great for the bath as a soak.

ROSE- Antiseptic, astringent, sedative, relieves stress or tension, purifies and cleanses, re-hydrates, cooling, anti-depressant. Good on dry skin. Is the queen of flowers due to its cost and the fact it is the least toxic of all essences.

ROSEMARY- Antiseptic, toning, helps memory, loss, very stimulating, analgesic, invigorating, also reduces muscle soreness. Is a universal aid.

SAGE- Stimulant, astringent, antiseptic, toning, uplifting, restores energy of whole entity.

SANDALWOOD- Antiseptic, astringent, sedative, toning, anti-depressant, reduces nervous tension, soothing. Good for acne.

SPEARMINT- Stimulant, antiseptic, soothes redness, invigorating. Similar to camphor – cooling then warming.

TEA TREE- Anti-bacterial, fungicidal, virucidal, sudorific, energizes. Great for acne. Stimulant to the immune system.

THYME- Antiseptic, reduces fatigue, germicidal, non-irritating. Must be diluted.

WINTERGREEN- Antiseptic, analgesic, relieves sore muscles and joints. Must be diluted.

YLANG YLANG- Sedative, calms the nerves, anti-depressant, decongestant, relaxing. One of the most pleasant to use. Good on oily skin. Euphoric.  

IMA Goes Out of Business, Members Lose Liability Insurance Coverage

by LAS

Scandal closes insurer for Massage Therapists

Massage Magazine and Associated Bodywork & Massage Professionals (ABMP) sent out a mass email today (August 26, 2010) that International Massage Association (IMA) is now defunct. This affects thousands of massage therapists who bought insurance through IMA, a specialty insurer who carried liability insurance plans tailored to the risks that massage therapists face.

According to Massage Magazine, Will Green, owner of the the now-defunct IMA, "sent an e-mail to IMA members on July 21, 2010 informing them that IMA's broker and insurance companies terminated their contract with IMA in April 2010 because IMA failed to pay at least $600,000 of premiums it had collected from its members."

Mr. Green declared in that email that he would sell his farm and commercial properties to satisfy the obligation to cover the unpaid premiums. While Mr. Green has not commented publicly on just what transpired, it appears that his insurance broker quit and Mr. Green is in a dispute with him.

Mr. Green had tried to sell the insurance business earlier this year due to the financial straits it was in. Three different buyers backed out.

The scandal has now culminated in the closing of IMA, as it is now out of business.

Another massage magazine, Massage Today, ran an article this week titled "What Became of IMA?" This prompted a response from Mr. Green in the form of an email to former IMA members.

ABMP has posted a notice on the scandal on its website. Their statement reads in part, "Mr. Green reached out to ABMP in March, when he knew his organization was in trouble. We paid attention because we did not want to see 15,000 massage therapists be left out in the cold. But, after investigation, we determined we were not prepared to potentially put at risk the health of our own organization and our 72,000 members, considering the problems surrounding the IMA Group."

Whether massage therapists who hold liability policies with IMA will suffer from exposure to loss (lawsuits, or other claims against them) is an unanswered question.

The Massage magazine email reads in its entirety: Ponte Vedra Beach, FL (Aug. 25, 2010) MASSAGE Magazine recently learned that the IMA has gone out of business and is no longer renewing insurance coverage for its members.

IMA President Will Green sent an e-mail to IMA members on July 21, 2010 informing them that IMA's broker and insurance companies terminated their contract with IMA in April 2010 because IMA failed to pay at least $600,000 of premiums it had collected from its members.

In that e-mail, Green wrote that he fell into a depression upon learning that illegal actions had been committed in relation to his company. "I did not pursue a legal remedy," he wrote. "I went into a depression without even realizing it I am not faultless. I began to sabotage the business through hurt and anger last year I owe the insurance broker about $600,000 and am selling my farm and commercial building to pay that debt."

Green is now encouraging his former customers to purchase insurance with a new company he claims to be affiliated with, the National Association of Massage Therapists. Green's entire e-mail is posted on: www.massagemag.com/MMIPresponse.

In efforts to provide full disclosure, The Doyle Group, publishers of MASSAGE Magazine and Chiropractic Economics, also offers insurance to massage professionals, through MASSAGE Magazine Insurance Plus (MMIP) (www.massagemagins.com). A comparison of all major liability insurance programs for massage therapists, including AMTA and ABMP, is located at www.massagemag.com/insurancecomparison.

SOURCES:
ABMP Responds to Statements Made by IMA Owner Will Green on Closure of IMA Group, ABMP.com, August 26, 2010, www.abmp.com/news/abmp-responds-to-statements-made-by-ima-owner-will-green-on-closure-of-ima-group/

Associations Respond to IMA Owner, Christie Bondurant, MassageToday.com, August 2010, www.massagetoday.com/print_friendly.php?pr_file_name=http%3A%2F2Fwww.massagetoday.com%2Fmpacms%2Fmt%2Farticle.php%3Fid%3D14267%26no_paginate%3Dtrue

MMIP Response to Statements Made By IMA Owner Will Green, MassageMag.com, July 27, 2010, www.massagemag.com/MMIPresponse

What Became of IMA?, Ramon G. McLeod, MassageToday.com, August 2010, http://massagetoday.com/mpacms/mt/article.php?id=14262

Is Your Job Hurting You? Are You Losing Your Grip?

by Laura Sos-now-ski

A decent Massage Therapist can do wonders for your aching arms and hands. Incipient cases of tendinitis or Carpal Tunnel Syndrome can yield to the gentle touch of an MT. By gently palpating your extremities, he or she can tell which muscles are involved, and begin to soothe hypertonic (tense, hard, knotty) areas.

Be alert for symptoms like tingling or numb fingers in the morning, dropping items, not being able to squeeze a scissors, etc.

I have been working on friends and clients and it is very rewarding to know that I am making a difference. One friend felt like his arm was falling apart, and it was losing strength. Just a few minutes of palpating and kneading, and he felt good as new. Another woman friend handles packages at a shipping service, and was surprised I found a sensitive spot up near the elbow joint.

This service is so important for not just workers but anyone who directs Employee Wellness programs at a company. For those are the people who can make a difference in the company's bottom line by cutting not only absences due to arm/hand pain, but keeping the company's premiums low for Workman's Comp and health insurance.

Please email me at lauraalthea (at) yahoo.com or at lausosnows (at) aol.com. Let me know what is on your mind and how I can help you. AND in a special offer just for my readers, anyone who gets me into a company Wellness Program as a provider will get his or her massages fr*ee.*

*for as long as I am a provider of the Chair Massage service at your company.

Research Finds TMJ Related to Hip Pain

By Laura Sos-now-ski

Massage therapists know that a client's pain is often related to distant areas of the body. A new study shows that function of the temporomandibular joint affects hip pain.

"Influence of the temporomandibular joint on range of motion of the hip joint in patients with complex regional pain syndrome" was conducted by researchers at Hanover Medical School in Hanover, Germany.

This study evaluated if patients with complex regional pain syndrome (CRPS) would have an increase in range of motion (ROM) after myofascial release and a similar ROM decrease after jaw clenching, whereas in healthy subjects these effects would be minimal or nonexistent.

Two groups were tested: patients with CRPS and a control group. Hip ROM (alpha angle) was measured at three time points as follows: baseline, after myofascial release of the tm joint and after jaw clenching for 90 seconds.

Comparison of the CRPS and control groups was made using t tests. Total score and pain reported for the last four weeks were significantly different between the two groups. This is according to information published on www.PubMed.gov, a service of the U.S. National Library of Medicine and the National Institutes of Health.

"The results suggest that temporomandibular joint dysfunction plays an important role in the restriction of hip motion experienced by patients with CRPS, which indicated a connectedness between these 2 regions of the body," the researchers noted.

Magnesium and Sports Performance

Below is the text of a research paper I did for a course in Sports Massage. It explains how magnesium is related to sports performance, and how to raise blood levels of this essential mineral. Hope you enjoy it.

Magnesium, Epsom Salts and Sports Performance;
or, How to become a better athlete just by soaking in the tub

A Paper by Laura A. Sosnowski
Sports Massage class, Fall 2008
Instructor: Stephanie Petersen

Supplementation among athletes at any level has become a booming industry, with most attention and dollars focused on exotic and potentially harmful anabolic steroids. However, perhaps their attention should focus more on the basics of vitamins and minerals, essential elements that are commonly deficient even among apparently well-fed Americans. Specifically, we will examine magnesium deficiency and depletion, and the effects of supplementation on sports performance as well
as overall health.

According to an online reference, the average mixed American diet supplies about 120 mg of
magnesium per 1,000 calories (NationMaster.org, 2003-2005), yet according to revised dietary
guidelines, that intake level can well put most of us into depletion territory.

Magnesium is the eighth most abundant element found within the human body; a 190-lb person possesses approximately 1 oz (23 gr) of magnesium (faqs.org). Yet at least ten percent of us are deficient in magnesium. Most of us do not recognize the signs of magnesium insufficiency until blood levels drop to severe levels; symptoms include personality changes, muscle spasms, tremors, numbness and tingling and in extreme instances, convulsions and delirium (NationMaster.com, 2003-2005).

Magnesium is essential to both bone and muscle health, with the most important muscle in the body,
the heart, especially vulnerable to signs of deficiency.
The body stores about half its magnesium inside the cells of tissues and organs. The other half is
combined with calcium and phosphorus inside bones. A tiny amount—just 1 percent—of the body's
magnesium circulates within the blood at a constant level (Lukaski et al, 2004).

The absorption of orally administered magnesium is unpredictable, but 45 percent is the usual
estimate. Both magnesium hydroxide and magnesium oxide are capable of raising serum magnesium
levels when administered orally (NationMaster.com, 2003-2005).

Research on the effects of supplementation on sports performance or on other performance measures has been frustrating due to inconsistent results; but it is difficult to determine which form of magnesium was used in each study and whether one form is more easily absorbed than another. Different forms of magnesium also vary widely in actual magnesium content. See charts below for details.

Percent Magnesium Content of Oral Supplements
Mg Oxide -- Mg 60 percent
Mg Carbonate -- 45 percent
Mg Hydroxide -- 42 percent
Mg Citrate -- 16 percent
Mg Lactate -- 12 percent
Mg Chloride -- 12 percent
Mg Sulfate -- 10 percent

As you can see, supplements vary widely in levels of actual magnesium content. (Data from National Institutes of Health, Office of Dietary Supplements, 2005.)

What other functions and health conditions are affected by low magnesium levels?

Hypertension – “An observational study with four years of follow-up, found that a lower risk of hypertension was associated with dietary patterns that provided more magnesium, potassium, and dietary fiber... Foods high in magnesium are frequently high in potassium and dietary fiber. This makes it difficult to evaluate the independent effect of magnesium on blood pressure.”

Diabetes – “Magnesium plays an important role in carbohydrate metabolism. It may influence the release and activity of insulin, the hormone that helps control blood glucose (sugar) levels. Low blood levels of magnesium (hypomagnesemia) are frequently seen in individuals with type 2 diabetes. Hypomagnesemia may worsen insulin resistance, a condition that often precedes diabetes, or may be a consequence of insulin resistance.”

Osteoporosis – “Bone health is supported by many factors, most notably calcium and vitamin D.
However, some evidence suggests that magnesium deficiency may be an additional risk factor for
postmenopausal osteoporosis. This may be due to the fact that magnesium deficiency alters calcium
metabolism and the hormones that regulate calcium. Several human studies have suggested that
magnesium supplementation may improve bone mineral density.”

Cardiovascular Disease – “Some observational surveys have associated higher blood levels of
magnesium with lower risk of coronary heart disease. In addition, some dietary surveys have suggested
that a higher magnesium intake may reduce the risk of having a stroke. There is also evidence that low
body stores of magnesium increase the risk of abnormal heart rhythms.” (All four above quotes from
National Institutes of Health page on Magnesium, 2005.)

Mitral Valve Prolapse – “A significant body of evidence [suggests] that magnesium deficiency is at least a symptom of MVP and that many of the symptoms of MVP syndrome are reduced or resolved by magnesium supplementation” (Nelson, 2007).

Some recent sports and exercise studies show that healthy levels of magnesium help human
beings to perform work and exercise with less effort and tire far less quickly. The Henry Lukaski and
Forrest Nielsen studies put a small group of post-menopausal women on a normal but supplemented
diet for 35 days, then on a magnesium depletion diet for 93 days, and then back on a supplemented diet for 49 days. They were put through exercise tests at the end of each dietary phase. The women in a magnesium depleted status required more oxygen to to reach their target heart rate on the exercycle; in other words, their muscles required more oxygen to do the same amount of work (Lukaski, 2002). Related studies show that muscles tire more quickly when in a magnesium-depleted state.

Events that take from one to seven minutes to complete were the most affected. A list of athletic events
in that range include running a mile or the 1500 meters, or swimming several laps of a pool. A 1998
German study tested blood samples of triathletes – athletes who swim 500 meters, bike 20 kilometers,
and run 5 kilometers. Those with magnesium orotate supplementation showed higher blood levels of
oxygen (an increase of 208% compared to an increase of 126% in the controls), while showing better
performance times (Golf et al, 1998).

Modern Americans' levels of dietary magnesium are further impacted negatively by the depletion of magnesium levels in the soil, as a result of intensive agriculture. Rejection of hard water over artificially softened water also leaves us without a common, natural and free source of dissolved magnesium. E.B. Flink, author of "Magnesium Deficiency in Human Subjects: A Personal Historical Perspective," has listed numerous causes of magnesium deficiency. He classifies them into nutritional causes (dietary insufficiency, alcoholism); intestinal causes (diarrhea, malabsorption); excess loss of magnesium through the kidneys (due to disease or the influence of drugs, especially diuretics); endocrine and metabolism causes (hyperthyroidism, pregnancy, excessive lactation, high levels of serum calcium); and genetic and neonatal causes (Myerson, 1989).

Not only is the soil depleted, but our efforts to supplement with calcium has thrown all our
dietary minerals out of balance: “Interestingly, our focus on getting enough calcium is another factor in
decreased magnesium levels. In a delicate dance of balance, calcium depletes magnesium yet calcium
functions best when enough magnesium is present. Studies indicate that taking a calcium supplement
without enough magnesium can increase the shortage of both nutrients. Researchers have found that
many Americans have five times as much calcium as magnesium in their bodies, although the proper
ratio for optimum absorption of both minerals is two to one” (Breyer, 2008).

Liquids with dissolved magnesium may be the most effective way to quickly restore blood levels of this element. An astonishing British study showed that merely taking Epsom salt baths for twelve minutes a day can raise blood levels. And with some evidence that those who drink hard water have the benefit of improved heart health, it is also interesting that Dasani bottled water has some magnesium sulfate added to improve “mouth feel” (NationMaster, 2003-2005).

The above-mentioned British study was conducted by the University of Birmingham with a small group of subjects. Blood levels of magnesium rose by an average of ten parts per million just after one bath, and rose an average of nearly 40 ppm after a week of daily baths. It seems astonishing that a mineral could cross the skin barrier, but I suspect that the sulfur helped to transfer the mineral.

To quote the study:

In other experiments using excised human skin, we found that sulfate does penetrate across the skin barrier. This is quite rapid so probably involves a sulfate transporter protein... To check this, 2
volunteers wore ‘patches’ where solid MgSO4 was applied directly to the skin and sealed with a waterproof plaster. Plasma/urine analysis confirmed that both Mg and sulfate levels had increased so this is potentially a valuable way of ensuring Epsom salts dosage if bathing is not available.
Interestingly, both volunteers, who were > 60 years old, commented without prompting that ‘rheumatic’ pains had disappeared (Waring, 2004).

Using the skin to “inject” magnesium supplements into one's system opens up a whole new range of options. Suggestions listed in one article to combine it with lotion or coconut oil, to sponge bathe in a solution, or to spray it on oneself like a mist, do not seem so far-fetched after all (EnzymeStuff.com, 2002).

One wonders if magnesium depletion is at the root causes of the little understood phenomenon of fibromyalgia, chronic fatigue syndrome, and other modern ills. It is disappointing to note that studies using magnesium to treat CFS have had mixed results (MotherNature.com, 1998-2005).

One can only hope that our craze for calcium will abate, and be replaced with a healthier concern for a natural, organic, and balanced diet, together with the simple self-treatments our grandmothers used.

(A couple other charts were included in the paper, but they do not transfer well to this format. However, please refer to the U.S. Department of Agriculture's Nutrient
Database Web site: http://www.nal.usda.gov/fnic/cgi-bin/nut_search.pl. for a chart of foods rich in magnesium. Also, you may look up the chart of recommended daily allowances for all ages at the Office of Dietary Supplements, National Institutes of Health, 2005.)

SOURCES:
Breyer, Melissa, Amazing Health Benefits of Epsom Salt Baths, Care2 Green Living, April 2008, http://
www.care2.com/greenliving/health-benefits-of-epsom-salt-baths.html .
Epsom Salts, EnzymeStuff.com, 2002 -- updated Aug. 2005,
http://www.enzymestuff.com/epsomsalts.htm .
Golf, S.W., Bender, S., and Gruttner, J. On the significance of magnesium in extreme physical
stress, Institute of Clinical Chemistry and Pathobiochemistry, University Medical School, Justus-
Liebig-University, Giessen, Germany, 1998, abstract at http://cat.inist.fr/?
aModele=afficheN&cpsidt=1638288.
Lack Energy? Maybe It's Your Magnesium Levels, USDA, May 2004, http://www.ars.usda.gov/is/AR/
archive/may04/energy0504.htm . (Reprinted from the May 2004 issue of Agricultural Research
magazine.)
Lukaski, Henry C; Nielsen, Forrest H, Dietary magnesium depletion affects metabolic responses during
submaximal exercise in postmenopausal women, The Journal of Nutrition, May, 2002,
http://findarticles.com/p/articles/mi_7229/is_/ai_n30048561?tag=artBody;col1 (abstract), and as PDF
at http://jn.nutrition.org/cgi/reprint/132/5/930.pdf.
Magnesium, Faqs.org, www.faqs.org/sports-science/Je-Mo/Magnesium.html, undated .
Magnesium, NationMaster.com encyclopedia, 2003-2005, http://www.nationmaster.com/encyclopedia/
Magnesium-sulfate .
Magnesium, MotherNature.com, 1995-2008,
http://www.mothernature.com/Library/Ency/Index.cfm/Id/2879002.
Magnesium, Office of Dietary Supplements, National Institutes of Health, Jan. 2005,
http://ods.od.nih.gov/factsheets/magnesium.asp .
Myerson, Ralph, Magnesium maximizes heart health; magnesium appears to be essential for the
integrity of the heart, Better Nutrition, Dec. 1989,
http://findarticles.com/p/articles/mi_m0860/is_n12_v51/ai_8199735.
Nelson, Terry, The dangers of magnesium deficiency in endurance athletes, Organ Internist, Dec. 2007,
http://findarticles.com/p/articles/mi_m0FDL/is_/ai_n24940334 .
Waring, R.H., Report on Absorption of magnesium sulfate (Epsom salts) across the skin, University of
Birmingham, 2004,
http://www.epsomsaltcouncil.org/articles/Report_on_Absorption_of_magnesium_sulfate.pdf .

Massage to Improve Immunity?

Massage is probably the last thing that you would think of when looking for strategies to improve your immune system.

But a specific type of massage, Lymphatic or Lymphatic Drainage Massage (known as LDM), could do just that.
LDM's link to immune functions is clear enough that it is contra-indicated with those who have had an organ transplant. Transplant patients must take immune-suppressing medications for the rest of their lives, so anything that boosts immune function is not desired.

I will be writing about the research behind Lymphatic Massage and other issues, but more research needs to be done to show exactly how strong the connection is and what patients benefit the most. We need long-term studies done, with followup reports over the course of a decade (at least) not just a few months.

Sports Fitness: Get Buff in 6 Min./Day?

Read an interesting article in the New York Times about a study done on rats regarding changes in muscle tissue with two groups of rats. One group was worked in lengthy swimming sessions, two sessions of three hours each. Another group was worked more intensely for shorter bouts: each session was about twenty seconds with a ten-second rest, but while carrying a weight. The two groups of rats had very similar changes in muscle tissue despite the very different training regimens.
Rats have similar muscle tissue to that of humans, so the researchers extrapolated that humans did not necessarily have to exercise for hours in order to develop endurance.
You can read the story about the study at http://well.blogs.nytimes.com/2009/06/24/can-you-get-fit-in-six-minutes-a-week/?em
My concern is that athletes who go full bore into an intense weight-training session are probably more likely to get injured. Start with those stretching and limbering exercises first before intense bouts. Muscles need to be warmed up adequately before you stress them with anything that intense.

Avoid these 8 Acupuncture Points to Avoid Miscarriage

Pregnancy massage is one massage modality that is experiencing high growth. In fact, it is often one of the most-requested services at any massage clinic or individual business. However, there are some areas that should not receive deep pressure due to the chance of causing a miscarriage.

Chinese medicine has held that these eight acupuncture or acupressure points are key to avoiding miscarriage; conversely, practitioners may press them with the intent of causing delivery in an overdue pregnancy.

The eight points are:
1 - Kidney 1 is on the sole of the foot, about on the midline vertically, and just below the level of the ball of the foot.
2 - Large Intestine 4 is located between thumb and forefinger, in the fleshy part just above the knuckle of the first finger.
3 - Spleen 6 is located 2-3 inches above the ankle bone, on the inside of the leg.
4 - Spleen 10 is located about three inches above the knees, on the inside of the leg.
5 - Liver 3 is located between the first and second tarsal bones on top of the foot, about an inch past the gap between the toes (going toward the ankle).
6 - Bladder 67 is is on the outside edge of the nail on the little toes.
7 and 8 - The uterus reflex and the ovary reflex are located on either side of the heel, one on the inside surface and one on the outside surface. They are just below the ankle bone, and between the ankle bone and the Achilles tendon.

Just casual or accidental pressure on these points will not cause a miscarriage. It requires deep sustained pressure and also the actual INTENT on the part of the practitioner to effect a miscarriage using these points.

In fact, I have known of some healthcare workers who have used these points intentionally and with good results in cases of coworkers, etc. who were overdue and desperately wanted to deliver. One person claims three out of four women who ask for this service have gotten the desired result, and gone into labor within a few hours of a session of pressing these points.

Method: Press on the points indicated with a firm pressure, for 20-30 seconds, release, and press again. You may have to press each point two or even three times like this. If the pressure is too painful due to swelling in the ankles or legs, then just work on the bottom of the foot and the hand. And again, the intent on the part of the therapist or friend is a key part of the technique.

On the other hand, if you are a massage therapist and you have a pregnant client with some normal lymphatic swelling in the feet and legs in pregnancy, you may still lightly massage those areas. Lymphatic drainage is a light form of massage, and can help the woman by reducing swelling without damaging lymph vessels. There need be no fear that light treatment of this kind is going to accidentally induce early labor.

Which Muscles are Involved in Occupational Syndromes?

Golfer's Elbow: Triceps Brachii and Flexor Carpi Radialis. Triceps Brachii muscle extends forearm at the elbow. Flexor Carpi Radialis flexes the hand at the wrist. Flexor Carpi Radialis flexes the hand at the wrist. Do stretching exercises; try to touch opposite sides of room with outstretched arms, stretch arms overhead, etc. Pretend one hand is a ring-shaped squeegee, and squeeze arm from elbow to hand; repeat 3 or more times. It may be helpful to ice the inside of the forearm, from the elbow to mid-arm, followed by a heating pad or hot towel. Same with inside of wrist. Lifting moderate weights and doing pushups will help keep biceps and triceps in balance.

Tennis Elbow: Supinator and Triceps Brachii muscles. Triceps Brachii muscle extends forearm at the elbow. Supinator causes thumb joint pain, elbow pain, pain turning door knobs. Supinator muscle causes the rolling motion of elbow as your turn hand from palm down to palm up. It may be helpful to ice the inside of the elbow joint followed by a heating pad or hot towel. Pushing against resistance in the OPPOSITE direction will help keep Supinator from going into spasm during tennis matches. Lifting moderate weights and doing pushups will help keep biceps and triceps in balance.

Hairdressers: Pronator Teres and Flexor Carpi Radialis. Pronator Teres muscle causes the rolling motion of elbow as your turn hand from palm up to palm down; it also helps flex elbow. Flexor Carpi Radialis flexes the hand at the wrist. Do stretching exercises; try to touch opposite sides of room with outstretched arms, stretch arms overhead, etc. Pretend one hand is a ring-shaped squeegee, and squeeze arm from elbow to hand; repeat 3 or more times. It may be helpful to ice the inside of the forearm, from the elbow to mid-arm, followed by a heating pad or hot towel. Same with inside of wrist.

Video Gamer's Thumb: aka weeder's thumb; Adductor Pollicis, causing pain with writing or with a pincer movement. The Adductor helps your hand grip small objects, and also allows you to touch thumb to other fingers. Exercise the hand muscles by inserting fingers into a rubber band, and trying to stretch the rubber band by spreading the fingers.
I hope these tips will be helpful to you. Cheers :) Laura

Frozen Shoulder Syndrome Can Be Caused by the Way You Sleep

Having suffered from this condition myself, I can tell you firsthand how suddenly Frozen Shoulder can strike and how miserable it makes you feel. All you know is, you cannot lift your arm above your shoulder, and there is no comfortable position in which to lie down.

It took me some time before I finally tried to look up what was wrong with me. I found a Chinese medicine webpage that said it was often called Fifty Year Shoulder, because that was the age at which the condition usually struck. It recommended warming herbs in foods to improve circulation, and use of a heating pad.

OK, the heating pad helped somewhat, tho I cannot say the cinnamon et al helped any.
Finally I wound up at a massage therapist who was pretty good with trigger points. He began by releasing some trigger points or adhesions in the supraspinatus and infraspinatus. Those are two of the rotator cuff muscles, and they are located on the dorsal side of the shoulder blade. They help you lift the arm and roll the arm forward.

Rotator cuffs are not built to do heavy lifting; that is the job for the biceps and triceps and pecs. Rotator cuffs are meant to stabilize the shoulder joint. They help keep the shoulder down while the other muscles lift the elbow up with its payload.

So anyway, this was an improvement. Another session worked on stretching the tight pec muscles. That hurt, but I was so much better within the week. The therapist lifted my arm up and back as I lay on the massage table, and manually stretched the pec muscle by pushing away from the arm. Then she lay the arm across my chest and gently pushed toward the opposite shoulder.

You can pull your arm across your own chest, and hook the other arm around it to help press it towards your chest. Hold for a couple breaths, and allow the arm and shoulder to relax into it.
After three weeks of the onset of frozen shoulder, you can proceed with Post-Isometric Release techniques.

Stand or lie on your back, whichever you prefer. Raise the arm above you as far as your current range of motion allows. Push in the OPPOSITE direction; HOLD for 5 seconds and release. You should be able to move your arm a bit further than before. You may repeat the exercise at the new limit of your range of motion.

Repeat this series for every angle of movement for your arm. Up, to the side, across the chest, forward, back. Make circles with your arms, slowly, with your arms straight out at the side. Make the circles bigger.

Stand in a corner. Put your forearms on either wall, hands pointing up. Lean into the corner. You may feel a stretch in the pecs and in the upper back.

Lastly, hold your arms out to the side. Roll the shoulder forward so that your hands turn palm up. Rotate the arms back again. Roll both shoulders forward and back for a minute or two, then roll one shoulder forward while rolling the other one back. This helps correct the hunched shoulders that so many of us get from working at a computer all day.

Now, ask yourself how you lie in bed at night. Do you lie on your side, and do you let the shoulder flop forward? Ask yourself what you are training your muscles to do by your habitual ways of sitting, standing and lying.

Lying with the shoulders flopped forward is straining your supraspinatus and infraspinatus muscles because they are being stretched for too many hours. It also is training your pec muscles to shorten up in front. Eventually your shoulder will cry out, I can't do this anymore and cramp up into the Frozen Shoulder syndrome.

Lying in this position will also tend to hunch the back. And you are probably much too young to have a Dowager's Hump on your back.

So please, try to train yourself to lie on your back when you sleep.
Sweet dreams :) Laura

Do You Have Tight Ass Syndrome?

Competitive cyclists are prone to a condition facetiously labeled Tight Ass Syndrome. It frequently occurs after a hard effort like a time trial or trying to accelerate on an incline.

It is fairly easy to relieve this cramp by having the patient lie prone on the massage table and sinking an elbow into the glutes, both gluteus maximus and gluteus medius. The pressure causes a reflexive response that dilates the blood vessels and melts the fascia in the myofascial tissues. The immediate release allows the therapist to proceed with neuromuscular therapy techniques on both a prone and side-lying patient.

Cyclists and other sufferers should perform the following stretches while lying on their backs. Bring the knee up and pull it in the direction of the opposite shoulder. Hold for 2 or 3 seconds, or a breath, and let the leg lie down flat. Repeat ten times.

I might add that the patient can use a stretchy band or towel passed under the foot to help lift and guide the leg, if it is painful to lift it. This also helps to achieve a greater angle of stretch once the muscles begin to relax and lengthen.
Best Wishes :) Laura