Postural distortion

Misalignment of the body often gives pain and injury. When a body is aligned and has a proper posture, the skeleton is supporting the weight of the body and the muscles are just balancing it and providing movement and stability. Poor habits, a bad working position, repetitive work and lack of muscular strength can all lead to postural distortion.

The body can be divided into planes. The mid-sagittal plane runs vertically from the top of the head to the feet and divides the body half, the left and the right side. The coronal plane is seen in the side view and divides the body in front and back.

With proper alignment on the coronal plane the ear, shoulder, hip joint, knee joint and ankle joint are directly above and below each other. They form a straight line.

The body can then be divided into horizontal planes which are perpendicular to the mid-sagittal plane. They align structures of the body horizontally. The eyes, shoulders, arms, hips, knees and ankles should be at the same height on the left as on the right. The hands should rest at the side of the thighs, with the thumb and index finger facing forward.

When the body moves out of alignment, the skeleton no longer supports the body and the muscles have to take over the work. While such is natural and no problem for shorter periods of time, extended stress will result in the muscles to become exhausted, ischemic and painful. It is not only the muscles which are stressed, but also the bones and joints, which can lead to pain, injury and premature failure.

One of the most common postural distortions is the slumped posture. The head is moved forward and the shoulders are internally rotated. It is caused by much of the work we do, from knitting and reading, to writing and working on the computer. The head is jutted forward in order to observe what we are doing and our hands are performing tasks in front of our body often for extended periods of time.

In the slumped posture, the muscles on the front of the neck are pulling the head forward, and the muscles at the back of the neck are stretched and strained in order to keep the head in place. The same is true for the chest mucles which pulls the shoulders forward, while the muscles in the upper back are stretched and strained to keep the shoulders in place. The anterior muscles are shortened, tight and concentrically contracted, while the posterior muscles are lengthened, tauth and eccentrically contracted.

While the pain is felt in the lengthened, weaker muscles the problem actually lies in the shortened stronger muscles. If only the lengthened muscles are massage it will provide a relief of pain, making them relax. This unfortunately has the effect that the shortened muscles will become even shorter and increase the problem.

In order to solve this relief should be given to the lengthened muscles, but most focus should be placed on relaxing the tight shortened muscles so they can release their pull on the opposite side. Through massage and stretching the shortened muscles can be made to relax and returned to their normal state, helping the lengthened muscles to return as well.

When the postural problems are severe massage alone is not enough. The client must engage in regular stretch exercises in order to lengthen the shortened muscles and ideally do strength training particularely focused on the weakened muscles.

Becoming aware of postural distortion and working to correct the misalignments will not only bring relief and less pain, but also protect your joints and bones from premature failure and greatly postpone the postural problems which comes with age. A trained massage therapist can help you discover your misalignments and give you a treatmentplan and exercises to perform to correct your posture and bring you greater life quality and better health.


Related articles:
Pain from computer and desk, When to get a massage, Why get massages, Stretch exercises

Stretch exercises

Regular stretching exercises are important if you wish to maintain the benefits of a massage and avoid the strains of poor posture and repetitive work. Stretching also provides good breaks from a work routine and can energize and refresh your mind, which in return improves your work performance. Below is a list of exercises which can easily be performed during the day. Taking a 5 minutes break every hour from the computer and do some of the exercises will have large effect.

For all the stretches, it's recommended that you exhale while performing the stretch and inhale as you return to normal position. Stretches should be done slowly and smoothly, not jerking. Repeat each stretch 3-5 times and do not stretch further than what is comfortable. If a stretch becomes painful it will be counter productive.

Neck:	Do this exercise without rotating the head: Pull left shoulder away from the ear and draw the right ear towards the right shoulder with your hand. Then pull to the other side. Turn head to the right side, using your hands to add pressure. Then repeat to the other side.
Trunk:	Sit on the chair and grab the back of the chair with both hands. Use the arm across your front to pull towards the side so your trunk twists rather than the shoulders and arms. Shift your hands and repeat and twist to the other side. Place the left arm over your head while the right arm hangs to the ground. Slowly try and touch the ground with your right hand. Keep the back straight. Repeat to the other side. Reach for the sky and stretch your arms up as far as you can reach. Arch your back lightly.
Shoulder and upper arm:	Turn your head to the right so you look over the right shoulder and tug your chin in. Pull the left shoulder down while you place your right hand on the back of the head. Pull head and left shoulder apart from each other. Repeat to the other side. Drop the chin to the chest and turn the head 45°. Use your hand to stretch the neck. Sit on a chair and move your arm in front of the chest. Point your hand upwards while the other hand grabs the elbow and pulls it across the front. Fix the arm against a door frame. Step forward keeping your back straight (not arched). Push against the door frame with your elbow and underarm. Raising or lowering the arm will stretch different parts of the chest muscle. Place your hand against a door frame, holding your elbow in a 90° angle. Step forward while anchoring your hand against the frame. Sit on the chair and place your hand between the shoulder blades. Grab the elbow with the other hand and gently pull the elbow behind the head. Side bending will increase the stretch. Stand with your back to the desk and place your palms on the desk. Keep your arms and torso straight and slowly bend your knees. Hold the doorknob with your hand and gently step away from the door. Raise one arm to shoulder height. Flex the other arm across to the other shoulder and hold the raised elbow with the opposite hand. Pull the elbow backward.
Forearm and hand:	Weave your fingers together and then turn palms outward. Stretch your arms and fingers. Use one hand to gently lever the other wrist into extension, up and down. Can be done with palms facing each other, and palms facing floor and upwards. Place your hand palm down on a table. Gently pull each finger upward into extension. Press your palms together and turn your hands up and down while keeping your arms still.

Even if you can't find time to do the full range of stretch exercises in one break, do a few at a time every hour and during a full day you will have gone through the entire list.

There are plenty of documents, videos and books available on the net for further reading and suggestions. My suggestion is that you create a routine that fits and suits you and do that every day to keep yourself in shape and avoid injuries and serious strains.


Sources, illustrations and further reading:
http://www.ergoindemand.com/PDFs/online_stretches.pdf
http://www.bmarc.net/files/pdf/Office_Stretching_Exercises.pdf
http://www.dragonboat.org.hk/en/dbr/pix/stretch_exercises.gif
The Concise Book of Muscles

Massage music

Finding the right massage music can make a big difference in how a massage is experienced by the client. The music played will of course depend on the type of massage given, but in the following I will discuss music that is relaxing and aids the client in letting go and receive the massage.

For the Massage Créatif I like to use music that is flowing and soft, but still a bit rhythmic. Music that supports the strokes and gestures I make. Celtic inspired music such as Loreena McKennit, Enya and Clannad is very good. The music is soft and relaxing, and the voices of the singers add an almost dreamlike quality to the sound. Their voices become another instrument in harmony.

For the first session I often use this playlist for a one hour massage:

1. Loreena McKennit - The Mystic's Dream
2. Sort Sol - Let Your Fingers Do the Walkin
3. Chris Isaak - Wicked Game
4. Loreena McKennitt - The Mummers' Dance
5. Enya - On My Way Home
6. Jeff Beck - Declan
7. Gus - Don't Fear The Reaper
8. Clanned - I Will Find You
9. Loreena McKennitt - Skellig
10. Porcupine Tree - Collapse The Light Into Earth
11. Enya - A Day Without Rain
12. Secret Garden - Nocturne
13. Era - I Believe
14. Dream Theater - Eve
    

The tracks are ordered so the music will match the part of the body I likely will be working on. Of course, since all clients are different I might spend more time on one part than another. The tracks are not set with a specific part of the body, but rather a general mood suiting the entire massage.

The backside will often benefit from a more rhythmic style of music, something more energized. While soft slow music is best suited for the front. This is where the client will reach the most relaxed state and the music should support that. The two last tracks are very suited for the conclusion, floating away on thoughts, drifting and dreamy while the client slowly returns to the present.

I have more than one playlist so there is variation for the client during a Massage Créatif. I add more tracks by Loreena McKennit, Clannad and Enya, but also tracks like Jade Or - Bielka Nemirovski, Ishtar - Comme Toi, Frédérick Rousseau - La Fille De Pékin, Tibet Project - Tibet and Emma Shapplin - La Notte Et.

As alternative I also enjoy using Vangelis' sountrack to 1492 - The Conquest Of Paradise or just putting on CD's with my favourite Celtic artists. For a more quiet and slow massage Jean Michel Jarre -Waiting for Cousteau and Kitaro's Silk Road series are good options. While for a more energetic massage Era and Enigma are good artists.

The music played during a massage session should match the type of massage and the aim of the massage. Energetic music for a massage aiming at energizing the person and quicken the bloodflow. Slow relaxing music when the aim is to bring the client to complete relaxation.

The music will also be a reflection of the massage therapist and her personality and style. A sort of fingerprint and clue to her philosophies and ideas about relaxation and massage.

Chair massage vs table massage

Both seated massage and table massage have their advantages and areas where they are more effective and useful than the other. In general a table massage is good for a full body treatment and complete relaxation and de-stressing, allowing the therapist to work through all areas and muscle groups. A seated massage is good for addressing specific conditions related to the back area, arms, shoulders and neck, working in shorter sessions taking less time than a table massage.

	Table massage	Seated massage
Main purposes:	The purpose of table massage is to provide the entire body with a full and in depth relaxation while addressing tensions and eventual problems. It is a good way to de-stress and counter stress related problems.	Seated massage focuses primarily on relaxing tense muscles in the shoulders and back, while providing a brief relaxation and boost of energy to deal with the rest of the day.
Areas treated:	The whole body is treated during a table massage. The therapist has easily access to all muscle groups, and can address the tensions and soreness effectively. A table massage can include foot massage, legs, back, shoulders and neck, scalp, face, chest, arms, hands and stomach. It is even possible to mobilize joints and do stretches, though mostly limited to legs and arms.	With a seated massage it is primarily the back, shoulders, neck and arms which are treated. The seated position allows for easy and effective access to these areas. The scalp can be massaged and if the client turns around, the face can be massaged. Seated massage is not effective for massage of the legs, feet, hips and chest due to the position the client sits in. It is possible, but is recommended for a table massage instead.
Benefits:	The benefits of a table massage includes a full relaxation of the entire body, while all muscle groups can be treated. Table massage is highly de-stressing, and gives you a chance to fully let go and rest body, mind and spirit while the therapist treats you. After the massage there is time to lie on the table and slowly come back, get a drink of water or tea and in some spas a visit to a hammam or a shower is offered to complete the experience.	Chair massages are generally relaxing and refreshing. Since most people have to return to work and activities quickly afterwards, the massage ends on an energizing note, allowing the client to step from the chair with less sore muscles and energy to face the rest of the day. Chair massage effectively addresses the tensions building up in the neck, shoulders and back during a workday. It is also easy to employ stretching techniques which both energizes and treats. A chair massage is a quick way to loosen tensions, counter stress and increase well-being.
Techniques:	Table massages can use a wide number of techniques depending on which method is used during a session. Shared is though that the client usually is naked with or without a drape, that massage oils and other creams are used to make the movements over the skin smooth and comfortable. Long soft strokes, deep kneading, pressure, rubbing and stretching are the techniques most commonly used. During a table massage the therapist can easily work on an entire muscle at once with long deep strokes, or work on isolated spots as she pleases. Due to the horizontal position of the client, it is harder to do deep pressure weight as the therapist only indirectly can use her bodyweight on large muscle groups such as on the back. In return she can easily knead and lift the muscles, relaxing them and work out all the little tensions from many different angles.	Due to the nature of seated massages where the client is fully clothed, several of the techniques used for a table massage can either not be used, or has to be adapted. Kneading and pressure are the two techniques used most, combined with stretching and tapping. Due to the clothing it is not easy to work on an entire muscle at once, The techniques are more aimed at localized specific treatments, such as trigger point releases. Because of the seated position, pressure on especially the back is deep and firm. The therapist can use her full bodyweight to sustain a releasing pressure on the muscles.
Setting:	A treatment room is needed for a table massage. It must be private and undisturbed, warm and comfortable to give the client the best experience and relaxation. In clinics and spas treatment rooms will have decorations, candles and music to further the relaxation, a shower is often at disposal for the client to use after the treatment and there must be privacy for disrobing prior to the massage and relaxation afterwards.	Not much is needed for a seated massage. A peaceful corner in a bustling office is often enough since the client does not have to disrobe and the treatment is often of shorter length and less relaxing. All which is needed is a space large enough for the char and easy manoeuvring around it, as well as being undisturbed by people navigating around the chair. The more quiet the setting is, the deeper relaxation can be achieved by the client.
Location:	A table massage usually takes place in a clinic, spa or at the client's location.	Chair massages are very flexible in regards to locations and can be done practically everywhere.
Preparation:	There are several preparations needed for a table massage. The room must be warm and ready for the session, sheets and towels on the table, massage oils readily available and the client needs to disrobe and get onto the table before the session can start. Often the client needs to travel to get to the clinic or spa where the massage takes place, making it into a bigger undertaking.	Hardly any preparation is needed for a chair massage. Once the therapist arrives at the location, she or he will only need a few minutes to find the allocated spot, unfold the chair and wipe it before the client can take seat and the treatment begin. In situations where the client comes to the therapist in an airport, mall or clinic, all which is needed is for the client to remove jacket and big pull overs and then settle in the char and the massage begins.
Time:	A table massage typically lasts one to one and a half hours, though some offer shorter session specifically aimed at one area of the body. For a full body massage one hour is minimum and one and a half ideal.	A chair massage can last from 10 minutes to 40 minutes, where the typical length is 15-20 minutes. This allows the therapist to effectively address the issues in the back area. Longer sessions will include more throughout treatment, especially of the arms and hands, employ advanced stretching of the muscles and possibly a scalp massage.
Price:	The price of a full body table massage reflects the time the session lasts as well as the setting in which it takes place. Prices vary from therapist to therapist, as well as from area to area (or country). In the Paris area the prices currently range between 70€ and 120€ for one hour massage.	Seated massages are usually inexpensive. Many set their prices on a per minute charge and can in some instances be half the price per minute than a table massage would be. It is not unusual to find chair massages for 1€ per minute, though typically a 15 minutes chair massage will range between 15€ and 25€ in Paris.

One massage form is not better than another, but simply targeted differently. Some people will prefer one type over the other. Those unused to receiving massages might find the seated massage more appealing since there is no requirement of disrobing and the stimulation is of shorter duration.

Seated massages are ideal for people who can't take the time for a table massage, or who wants relief from desk related work. A table massage is very relaxing and a good way to treat yourself emotionally and physically. It all comes down to personal tastes and needs.

Other related articles:
What is Massage Créatif, More about Massage Créatif, What to expect from a Massage Créatif, Why get Massages, Seated Chair Massage, Pain from Computer and Desk, and Why get Chair Massages.