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Greetings Clients, Colleagues and Community…
My posts have been few and far between these days, though I have been working on some exciting new projects! I just begun writing a column on holistic health for the Seattle Examiner! This is pretty much the perfect gig for me in terms of flexibility and topic of content, and I’m looking forward to who and what I can share with the Seattle community.
So Seattlites, I’d love to pick your brain a bit… I feel like the Pacific Northwest is one of the most forward-thinking and open-minded places in the country, possibly the world, so…
What does holistic health mean to you?
What types of practitioners do you have on your health care team?
What do you experience in your life that you consider a holistic approach?
What do you think we are fortunate enough to have here in Seattle that many other places around the world are lacking?
I am pretty thrilled with the opportunity to research and write a column on a topic I am so passionate about. Please feel free to contact me if you, or someone you know, has a local event or some relevant, holistic information to share! I hope you will stop by regularly to see what’s going on in Seattle’s world of holistic health!
Cheers,
Guinevere I. Amadeo, LMP. –
Seattle Holistic Health Examiner
Good posture is defined as bearings in which the muscles of the body support the skeleton in an alignment that is stable and efficient for living.
This means that energy is moving through our bodies with the least possible resistance and pressure on our bones and joints. Good posture includes healthy balance and alignment in movement, static and seated positions.
Why is good posture important?
There are many perspectives to why good posture is important. On a purely physical level, when you are not in proper alignment, your muscles and joints don’t achieve their full range of motion, flexibility or capacity for strength. This increases the tightness and/or weakness in areas of facial tissue, creating muscular imbalance, trigger points and increased prone to injury. The circulation of blood and lymph are also inhibited causing toxins to build up in the tissue, immunity to be depleted, and other dysfunctions in the organs. Proper breathing patterns, digestion and nutritional absorption are highly dependant on good posture.
On a psychological level, body language is the strongest communication we have with the world surrounding us. Slumped forward shoulders and improper weight distribution can indicate a feeling of defeat, laziness, or general disinterest. Not exactly how you want to come off in an important meeting or on a hot date.
How do you know if you have good posture?
There are several ways that good posture is evaluated. Generally speaking, we are looking at the relation of the bones to specific structures. For example, when assessing from the front, shoulders, hips and knees should be even in relation to one another, a slight turn out in the feet, and arms should hang relaxed with thumb and forefinger pointing forward.
When posture is being evaluated from the side, everything should stack up neatly. If we were to drop a plumb line from the ceiling, it would line up through your ear, middle of your shoulder, center of your hip, just slightly behind the center of your knee and in line with your anklebone.
What are causes of poor posture?
Improper Shoes
Some of the biggest culprits of imbalance in the body are improper shoes and the fact that we no longer walk around barefoot. Our natural arches and weight distribution are negatively affected by the artificial (or non-existent) support that shoes offer. High heels are by far the worst of these examples. The height that heels give shortens the calf and hamstring muscles, and lengthens the quadriceps and anterior tibialis, creating a pattern that negatively impacts the body all the way up the spine.
Injury and Muscle Guarding
After an injury, nearby muscles can begin to protect the vulnerable and weakened areas, causing postural imbalance.
Dehydration
The first structure of our body to lose water when we are dehydrated is our tissue. This happens before we even register that we are thirsty. Tight facial tissue can cause restriction in movement before the muscles are even affected.
Repetitive Motion
Whether it is sitting at a desk, running at the park, or washing windows, if we do too much of the same motion, our bodies create imbalances in our various structures.
Mental Attitude, Stress
Low Self-esteem, exhaustion, and sympathy can all make our bodies manifest unhealthy postural patterns.
How can I improve my posture?
Receive Bodywork
Our bodies are constantly being challenged to adapt to unnatural environments and circumstances. Massage and other forms of bodywork can help to create balance in tissues, alleviating pressure on specific joints and helping to flush out toxins in the muscles.
Body awareness
Pay attention to where your body is in space. Are you hunched over your computer? Are your legs crossed and head down? Check in with your posture throughout the day and make sure you are keeping body in a healthy alignment.
Keep it movin’
Don’t sit or stand in one position for more than 30 minutes. Move around; let the blood flow through your muscles. Stretch, move, and twist… even if it’s just for a moment.
Make sure your workspace is ergonomically efficient
Keep within a healthy weight
Excess weight causes constant pressure and negative postural effects on specific muscle groups.
Protect your body and avoid injury by using proper body mechanics
Sleep on a firm, supportive mattress with a small cervical pillow just enough to prop the head
Exercise and stretch regularly
Wear comfortable and supportive shoes
In conclusion, I would venture to say that posture is one of the most important factors of the human condition. When it’s good we barely notice, but when it’s bad (or ugly), we can be cursed with pain, negative self-image and a whole slew of other problems that can affect every nook and cranny of our lives. So, get up now. Go on… Stretch your chest and frontal shoulder muscles, rotate your head in a couple of circles, take a few good deep breaths and enjoy the rest of your day in perfect posture!!
I’d like to share with you the case study of a client I recently worked with. A 19 year-old University track athlete, Brandon was unable to run for 6 months due to severe knee pain, and was in danger of loosing his educational scholarship. His coaches had given him a strict time-line to be back on the field, and their suggestion was to undergo a lateral release surgery ASAP.
With this procedure, several incisions would be made in his lateral retinaculum, or IT band (illio-tibial band), to help give the tissue length, and (hopefully) relieve some of his pain by helping the patella to track properly. The recovery with this approach can be up to 6 months, pretty painful, and has no guarantee of having the long term effect of pain relief. The surgery was scheduled, and Brandon came into Penaluna Chiropractic studio as a last-ditch effort to avoid the invasive procedure.
He began his chiropractic treatment with x-rays and an in-depth evaluation of his nervous system functioning with Dr. Jason Penaluna. He opted for the ‘fix care program’ and begun with 3 adjustments and 1 60 minute therapeutic massage session a week (with yours truly). He also begun an in-depth self care program of foam rolling, stretching specific muscle groups and strengthening others to compliment the effects of his office visits. With this approach, vast improvement is made in a short period of time, and within 6 weeks, Brandon was running again, pain free! Within 10 weeks he competed in his first cross country race and did much better than anyone expected. It is not the end of the road, there is continuing care involved, but Brandon has avoided the costly and invasive surgery, simply by educating himself in other options.
This is a wonderful example of the benefits of exploring alternative health care options to the fullest and having an open mind about the possibilities of healing without permanent and painful procedures. Our bodies are so resilient and respond exceptionally well to a holistic approach.
For more information about how chiropractic and massage could help your body and general well-being, we hold wellness forums at the office every other Tuesday, 7-8pm. This is a great opportunity to get more information about both modalities and ask any burning questions you may have. I look forward to working with you all!
Yours in health,
Guinevere Amadeo, LMP.
Stress is defined as the body’s non-specific response to any demand made upon it (Selye, 1974). Stress-related disorders make up between 80-90% of the ailments that bring people to family-practice physicians. Though stress is not a disease itself, it can contribute to ill health.
The effects of Massage Therapy on stress are well documented. A study on massage and job-related stress revealed that 15 minutes of on-the-job massage reduced saliva levels of cortisol, the stress hormone. The subjects of the study also reported feeling more alert, and were able to solve computerized problems in half the time with 50% less errors (Turnbull, 1994). As more and more of the benefits of massage therapy are recognized- such as reduced prone to injury, improved flexibility and range of motion, greater body awareness etc.- more of the population is considering massage a healthcare practice, and not just a luxury.
As a Licensed Massage Practitioner, my approach to a stress-reducing session includes a thorough intake and assessment, and a relaxing, therapeutic massage treatment. I begin with a heated massage table, soothing back-round sounds and perhaps the use of specific essential oils to induce further relaxation. Though releasing trigger points and deep muscular adhesions will contribute to the long term healing and tension relief of the body, I tend to avoid creating inflammation in the tissue for specific stress-reducing and relaxation requests. I may also integrate reflexology, some Trager massage techniques, and/or Reiki to the treatment. I generally finish up with suggestions for various self care activities that the client could engage in to enhance the physiological benefits, also encouraging deep diaphragmatic breathing as well as any feedback to inspire body awareness in my clients.
If you have any further questions, feel free to check out my links and contact me!
In health and Happiness,
Guinevere Amadeo, LMP.
gamadeo@heroicsusa.com
The human foot is made up of 26 bones, creating 38 articulations (or joints), held together by 107 ligaments, controlled by 15 muscles, and is capable of 150-170 movements when we are walking barefoot. There is a reason our feet were designed with such immense detail and movement capacity- the structure, function and mobility of our feet is vitally important to the health and well being of our entire body. Our feet contain capillaries which is our body’s smallest blood vessel. Due to gravity and poor circulation, toxins build up in our feet and create plaque (or Substance P) on the nerve endings and prohibit optimal blood flow. This effects our individual organs as well as the circulation of our entire cardiovascular system.
Reflexology is a bodywork modality that is based on the principal that there are microcosms (mini-maps) of the entire body represented on the feet, hands and ears. Pressure applied to corresponding points on the feet (hands & ears) produce incredible benefits for specific bodily systems as well as our entire being. Some of these benefits include enhanced circulation, reduced stress, cleansing the body of toxins and impurities, and increased energy and balancing of individual systems. It works through the nervous system, subtle energy flow and “zones” in the feet, and the manipulation and realignment of the bones.
The earliest representation considered by many to be an example of reflexology was found within a hieroglyph dating back 5,000 years, on the tomb of an Egyptian physician who was second to the king. There is also a great deal of additional evidence of the ancient cultures of India, China and Japan doing foot therapies which may have been similar to modern reflexology.
So where do we go from here? We know that reflexology has wonderful effects on the body and can aid in the healing of many physical, mental, and energetic dis-eases; how can you experience the joy of this fantastic approach to well being? There are a number of ways to experience the benefits:
♦ If you would like to receive a great session by a professional reflexologist, I recommend Seattle Reflexology School. Like any form of bodywork not all practitioners are created equal. I do not recommend visiting a spa for this type of service, as my personal experience is that many employees are not actually trained in the true form and instead perform more of a regular foot massage. While it may feel great, intention is a huge part of this type of work.
♦ There are now 3 public reflexology paths in the Seattle area. The first in North America was constructed at Bastyr University in 2004. Since then, 2 other Seattle recreational areas have installed reflexology pathways- Marymoor Park in Redmond and White Center park in Seattle. This is a fantastic way to stimulate specific points on the feet and get the great benefits of reflexology in a beautiful outdoor setting. The pathways are made up of river rocks in cement and provide a solid surface to create pressure in specific areas of the foot.
♦ And finally, walk around barefoot!! Natural reflexology happens in our feet when we are not limited to the structure and support of shoes. Our feet make tiny adjustments to distribute our weight properly and keep the blood flowing optimally. Treat yourself to a reflexology session today!
For more information, please feel free to contact me and visit the links section of this page as well.
Cheers,
Guinevere Amadeo, LMP.
gamadeo@heroicsusa.com
