Body awareness

It can be difficult to keep awareness of our body and notice how it feels when life is so full of inputs and information we need to digest constantly in order to stay on top of things. How can we expect ourselves to remember to notice how our body feels when the boss is bickering about a deadline, the children are screaming and demanding attention now, when the dog wants to be taken for a walk, when dishes and laundry have piled up to new heights and the life-partner once again complains about traffic and work?

It's so easy to forget how we feel and what our body is trying to tell us. It's so easy to forget that every ache and pain we feel is a warning from our muscles and system that we're doing something that's not good for it. And ache between the shoulder blades is telling us we've been sitting too long in front of the computer again, a knee pain is telling us that we've strained a thigh muscle when we exercised, a headache tries to tell us that we've sat too long in the same position, feeling tired informs us that we have another flue coming.

Our body is one of our best communicators when it comes warning us of coming illness and injury. Unfortunately, it's also what we usually ignore and think, that it can wait until later when the demands of life have lessened. But the demands don't and it becomes a habit to ignore those subtle signals from our body. We don't notice anything wrong before the day when we suddenly can't lift our arm, when it hurts our fingers and wrist to type on the computer, or when we suddenly go down with fever and are forced to stay in bed for three days.

Imagine if you could avoid these things. Imagine if you could avoid injury and illness throughout most of your life. If there was some way to stop it before it comes. It is possible. All it takes is paying close attention to yourself and your body. Of course, this won't stop all illnesses and injuries. Accidents happen and some things just seem to have their own life. But it is very possible to reduce the amount of injuries you get and stop a flue or cold before it fully manifests itself.

Preventing injuries is probably the easiest thing to do of the two and the one I as a massage therapist have solid knowledge about. You must pay attention to the muscles and joints, to your body and how it feels. When an ache starts in the neck for instance, then it's a sign that what you're doing will lead to injury if you continue it. It might take weeks or months yet before it happens, but once it does it'll be much harder to fix than the effort it takes to prevent it from happening in the first place. Not to mention, it's much more pleasant to prevent an injury than it is to fix it.

All muscular pain is a sign that the muscle is being used wrongly or too long and needs a rest and pause. It's a sign that it's become strained. The pain is a signal sent to the body to stop using that muscle and in most cases other muscles will take over the work, a work they're not fit to do and eventually, if you keep up your activity, they too will become strained and you can suddenly end up with the inability to even comb your own hair.

If you notice all the aches and signals your muscles send you, and act upon them, you can prevent most injuries. Only exception will be the sudden accident, but even here paying close attention to what your muscles and body tell you can help with the healing process and speed it up significantly.

What do you do once you notice that aching muscle warning. There are several things that can be done, and which is the best always depend on the individual situation. First is of course to stop doing what's causing the ache or pain. It can be getting up from the computer and stretch the entire body and take a 5 minutes break walking around the office. It can be slowing down and do your activity more carefully or even wait until the next day before resuming. It can be getting a massage to work out the knots and tensions which have built up over time. It can be exercising and strengthening the muscle groups involved so they're better prepared to deal with the sort of task you give them. It can also be changing working position, environment and conditions.

Clearly it's best if you can stay aware of your body and as soon as an ache emerges, counter it by stopping that activity. But it isn't possible to do that when life places its demands upon us and this is where a good massage therapist and regular massage can make a world of difference. If you manage to get a massage as soon as the aches start up again, and at the same time make sure that you work under the best conditions possible, you can prevent injuries like Carpal Tunnel Syndrome, frozen shoulder, chronic headaches and so on.

But how can we increase our body awareness and learn to feel the signals sent. We've gotten so used to ignoring the aches and pains and information given, that most of us are having a hard time fully sensing how our body truly feels.

Again, getting massages can be very useful for this. If you pay close attention to the work done and how it feels. Normally a massage therapist will get around to all parts of the body and when she works on a muscle you should be able to feel if its tense or relaxed, if it hurts when she presses on certain points, if the pain seems to radiate and if there's soreness or sudden sensations. Being aware of the massage given and focusing on the muscles being treated will help your body awareness and if you inform your massage therapist about the aches and pains, she can provide a better treatment and help normalize the muscles.

Another thing you can do is meditate. If you lie down, or even sit up but I find it most easy when I lie down, is to focus on your body one part at a time. Start at your toes and feel you toes, imagine them getting warm and heavy, feel how they relax more and more. Once you're done with the toes begin with the feet and go through your body one small section at a time. You might find it best to do one leg or arm at a time.

If you really focus on how your muscles feel, envision them before you and take your time doing this, you should become aware of where the muscles are tense and where they're relaxed, where there are pains and aches. You'll be amazed over how many muscles are actually tense that you hadn't noticed because some other place was more painful.

This is also a good exercise to help you relax your muscles and counter injuries. Don't be surprised if you fall asleep halfway through the body. The more tired you are, the more likely it is to happen, so keep an alarm nearby to pull you out after half an hour or so in case you do fall asleep and don't want to nap the afternoon away. For the same reason, it's not a good thing to do late in the evening, unless you use it as a method to fall asleep. This meditation is good for that as well.

As with all other skills, growing your body awareness takes practice and conscious effort. The more you practice and pay attention, the sooner you'll hear the warning signals and if you're careful and react to them all, you'll soon find that the aches and pains are pretty much gone and certainly not as severe as they used to be.

Dealing with headaches

Many headaches are caused by tensions in the muscles, especially those which seem impossible to get rid of. They're caused by tensions in the muscles of the neck, and sometimes also from upper back and even jaw-muscles. Research has shown a clear connection between active trigger points and various headaches, the location of the headache indicating where the guilty trigger point or points are.

There are good news though. Headaches caused by trigger points and muscle tensions can be treated and cured by yourself. All it takes is knowing a bit of massage technique and knowing where to apply it. Below I'll explain how to find trigger points in the two muscles which most often cause those headaches.

Trigger points in muscles tend to refer pain to other places, and in the case of headaches, the trigger points are not found in the head, but in the muscles of the neck, including the trapezius. Trigger points causing headaches are often located in the trapezius and the sternocleidomastoid, and massaging and squeezing these trigger points can relieve most headaches caused by muscular tensions. It's worth trying before taking painkillers. Another important point is that by releasing trigger points you deal with the cause of the headache instead of just treating the symptoms. Of course, you should also take into consideration how you use your body to avoid trigger points from emerging again.

The first muscle to check is the sternocleidomastoid, which is an easy muscle to spot. It's the muscle used to turn the head and it becomes very visible when you tighten your neck or lift the head from a pillow. It's that noticeable muscle that goes from just behind your ear, across your neck to the chest, ending where the sternum and collarbones meet. This muscle can be grabbed between thumb and two fingertips, much like a pincer would. You can also roll the muscle between your fingertips to get a better grip around it and help find the trigger points.

Start at the top of the muscle, just behind your ear and squeeze. Slowly work your way down the muscle until you come to sore or tender areas. Once you reach such an area try to feel for "knots". Slowly press on these knots and use a short stroke as if you squeeze liquid out of it. Do some 8-10 such strokes before moving onwards to the next sore point. Don't be surprised if there are several points. There are three main trigger point areas in the sternocleidomastoid, at the top, middle and bottom.

You will likely be able to feel your headache reproduced when you squeeze on the trigger point. The pain can refer to the forehead, eyebrow area, around the ear, back of the head, top of the head and even the chin. If you feel the referred pain, then you know for certain that you've found and are treating an active trigger point.

The trapezius is a large muscle covering most of the upper back and is shaped like a kite. It has corners at the shoulders, at the base of the neck and has the fourth corner far down the spine. It's the muscle you can easily grip when you grab the meaty part between your shoulder and neck. There are several areas of the trapezius where trigger points are prone to appear and activate. These points tend to refer pain to the temple, jaw, the side of the neck, back of the neck and also that burning sensation you can get between the shoulder blades after a long day in front of the computer.

To deal with temple headaches, grab the roll of muscle between shoulder and neck with your fingers like a pincer. The upper edge feels like a small pencil or thin rod that. Trigger points are easily located here and should be massaged. Progress from one end to the other just like you did with the sternocleidomastoid, releasing the trigger points as you encounter them.

Gripping more of the muscle with your fingers will allow you to search for other trigger points and release them. There are trigger points located between the shoulder blades, close to the edge which you can reach by taking a hard ball and place that between your back and a wall. Then press against the ball and move your body so you reach the sore spots. Once you find a sore or painful spot, roll the ball over it several times until the pain lessens.

Alternatively, you can have a partner use a thumb or fingertips and press on the trigger points. In this case, be sure you clearly speak out when it hurts and if the pressure is too much, direct and guide your partner. Not all are able to feel the knots and know where to press and massage to release them.

Be prepared to repeat your self-treatment 4-6 times a day for a couple of days, up to a week before the pain will completely disappear. Many will feel instant release just after one self-treatment, but the headache might return later. When the trigger points have successfully been released, the headaches will be gone too and only stressing the muscles again, for instance from poor working positions and poor posture will cause them to come back.

Should you find that releasing the trigger points do not relieve the pain, consider if you're found the right trigger points. The neck has a complex collection of muscles, and trigger points in muscles not mentioned in this article can cause headaches as well. In this case, seek a massage therapist who knows about trigger points, or study a book on trigger points and learn more. Almost all trigger points can be self-treated if only you know where to massage. Below is a link to massage books about trigger point therapy you might find useful if you wish to pursue this topic further.

Related articles: Trigger points, massage books review III

Massage books reviews III

It's time for a couple of books about trigger point therapy.

The Concise book of Trigger Points is a great reference books and aid in learning where the trigger points are located in the muscles. It's strength is the reference it is, easy to look up in and find out how pain and trigger points are connected. The book also discusses the body and anatomy briefly, what trigger points are and how they're formed, and an overview of the different therapeutic technique protocols. There's an extensive listing of the various body parts, their referred pains and associated trigger points, and finally a brief guide to self-treatment and putting it all together. There are also gives ideas and guidance to strengthening and stretch exercises which can help prevent the trigger points from forming. A must have resource for anyone interested in trigger points and treating them.

A great, and easily accessible book to Trigger Point Therapy is The Trigger Point Therapy Workbook - Your self-treatment guide for pain relief. The book is a rather comprehensive guide to self-treatment using trigger point therapy and both discusses how trigger point therapy can aid people with chronic pains, be used to improve wellness and the author's own experiences and knowledge. It has a less clinical approach than the previous book, as it's aimed at ordinary people wanting to deal with their pains and improve their health. It very well explains what they are, how to massage them, tools to use and then several chapters with one example after the other of how to treat yourself and get rid of pains. Finally there's a chapter about how to give trigger point massage as a massage therapist or caring friend. The Trigger Point Therapy Workbook doesn't claim any miracle cures, but explains through care and attention, persistence and attentiveness many people can rid themselves of chronic pain and how that's backed up by studies and the author's own experiences when treating others. It's a book that anyone interested in helping loved ones, or treating their own pain should have and study. It gives great insight into trigger point therapy, and it really encourages the reader to take charge of their own health and wellness and that we all can do a lot to improve these things.

Related posts:
Trigger Points, Massage books reviews II, Massage books review.

Carpal tunnel syndrome

Carpal tunnel syndrome symptoms are becoming more and more common. Carpal tunnel syndrome is caused by the median nerve being entrapped in the carpal tunnel, because of swelling or inflammation of the finger flexor tendons (the muscles and tendons used to flex the fingers). At the wrist the flexor tendons run through a tunnel made up of the bones of the hand and a "roof" made of ligament and fibrous tissues. When the flexors swell, they press upon the nerve, effectively trapping it and causing tingling, pain, burning and numbness in the hand.

The symptoms can also be caused by trigger points as far away as in the shoulders due to overuse or wrong use of different muscles. Syndrome and symptoms are caused by extensive or wrong use of the finger flexors, arms, shoulders or even poor postures and working conditions. This includes work with the computer, mouse and keyboard, though all repetitive finger and arm movements can be the cause. Knitting and massage are two good examples.

It's important to pay attention to the strain you place on your body. Notice if the forearm starts to become tense and strained, if there's soreness or noticeable tiredness in your wrists. It might be a sign of a beginning problem and should be treated quickly. There's a lot you can do yourself to avoid carpal tunnel syndrome.

First make sure you have good and proper working conditions that support a healthy posture. The forearms should rest comfortably on the desk at an angle of 90 degrees at the elbows. Make sure your shoulders and neck are relaxed as you work at the computer. For some a pillow in front of the keyboard, ergonomic keyboard and mouse, proper screen position as well as a good chair can help avoid most of the problems.

Regularly get up and walk around. Stretch your entire body at least hourly, loosening the muscles in shoulder and neck, stretching your fingers and wrists, rolling your shoulders and head and get a break for of a couple of mininutes. It's also important to stretch the chest muscles regularly so they don't become chronically shortened as discussed in my previous article about computer work and posture.

Limit your work in front of the computer. This is of course much easier said and done for many people since much of modern work depends on computers. One thing that you can do is to avoid using laptops more than in emergency situations. Limit the laptop use to an hour a day max. They provide for very poor working conditions and if you find it necessary to work extensively on one, make sure you get an external keyboard, mouse and screen and sit at a table working instead of lying in bed or on the sofa.

Make sure your muscles are stretched and exercised regularly, that you're fit physically and doing some strength training and receive a regular massage to normalize the muscles and avoid the build up of chronic tension and stress.

If you begin to feel tingling, numbness and continuous pain in your wrist, forearm and hand, consult your doctor or a massage therapist for diagnosis and treatment. While many doctors will direct patients with carpal tunnel syndrome to surgery, massage can better the condition in most cases. The sooner the pains and problems are addressed, the easier it is to treat and heal. Trigger point therapy has proven a reliable treatment in situations where the symptoms show, but aren't caused by swelling or inflammation in the carpal tunnel.

Massage can help with carpal tunnel syndrome on several levels. It can relax open the carpal tunnel so the pressure on the nerve is lessened, as well as treating the the flexors which have been strained and are tight. If there is an inflammation, it's important to get that treated before commencing any massage work. Often when people get surgery to treat the syndrome, the symptoms will only be temporarily eased as the root of the cause hasn't been removed; in particular working postures, conditions and repetitive movements.

If you feel strain and soreness when booking a massage appointment, make sure to tell the therapist so she can include treatment and/or preventive work in the routine. She will also be able to give you advice and tips on how to counter and avoid a problem from arising.

My philosophy on massage

As described in earlier articles, massage is a form of communication. It is a state where client and therapist connect not only physically, but also on an emotional level. Each therapist has their own philosophies and values in their work, and their own unique approach to it.

To me massage is:

• a means to help people on all levels. Physically, emotionally and mentally. Massage isn't just limited to fixing some muscular problem and ease a physical pain. It can also help people to get into contact with their deeper emotions, feel their true feelings and even become a spiritual journey for those open.
• a form of communication, deep and profound and can convey so many things. Touch can tell so much more than words since a touch really can't lie. Either it's gentle, nourishing and caring, or it's not. The recipient of the touch will always be able to tell what sort of person gives the touch and their intentions.
• giving part of ourselves to help another. When giving a massage it's almost impossible to distance yourself and disconnect from the person getting the massage. When I massage people, I connect closely and give of myself physically, emotionally and spiritually. I in the moment just want to give all I can to make the recipient feel better and help heal the hurts.
• expressing unconditional love. Those are grand words, but to me giving a massage without giving love is like eating old mouldy bread for breakfast. It might sustain my body at a level, but is far from satisfying and who knows how the mould might harm me. When I massage a person I care about the person, I'm concerned and have a strong desire to heal. Giving love while I massage to be brings the best results and the happiest clients. Though granted, I don't think I'd be able to give a massage without the care, compassion and love.
  

As a massage therapist, I also feel I hold responsibilities towards my clients. They do literally place themselves in my hands, trusting that I know what I do and won't harm them or exploit them at any level.

To me my responsibilities are:

• to give the best possible we can. To help and aid. I owe my clients that I give them the best I can, that they get my full attention and the full range of my skills to address their specific needs. I feel obliged to provide the best service and quality that's possible. Anything less and I feel I'm showing disrespect.
• to keep our personal lives and problems out of the treatment room. We are there for the clients and not the other way around. This goes without saying. I'm here for the client, they have requested a service and I provide it. If I need care and treatment, then I go ask someone for it. The clients coming to me have asked for my care and I by accepting them, have accepted to give it.
• to advise and guide a client to the best treatment, even when it goes against our own interests and advantages. In practicality this means to refer or refuse a client as appropriate. Another point that goes without saying. It's my responsibility that a client gets the best treatment possible, even if it means referring her to someone more skilled than myself.
• to set limits where appropriate and never cross either our own nor the client's limits. This goes for all aspects in life really. Respect the limits of others and know and enforce our own.
• to keep everything confidential and never break the trust they give us. Actually, this should also go for all aspects of life, but even more so for clients. What happens or is said in the therapy room stays there, unless the client expressively has permitted otherwise.
• to never take advantage of a client in any manner. This is common sense again, but especially relevant since the client is rather vulnerable when lying on the table and they let go in trust that I'll treat them properly and not exploit them.
• to never discriminate a client for any reason, we do not judge, we treat and massage. It is not my place to decide what is right or wrong when it comes to other people's beliefs. All people are equal and should be treated equally, without exception. It's a basic human right and one to follow.
  

The above are my takes on massage and my values, morals and philosophy behind it. Some of the points are also what various organisations require their members to follow in order to provide the best treatments and therapies. Some points are my own and things I feel are very important as well. This is far from a conclusive list, as being a massage therapist is a journey of personal growth and experiences.

I hope it's been useful to you. Feel free to discuss the matter with me and contact me for further elaboration. If you're a therapist, you're most welcome to share your own thoughts and values on the matter. I'd love to hear other people's view.