So how's your plumb line?!!

A plumb line is basically a straight line which is often used in D.I.Y to check whether something is perfectly straight or vertical.

In body work the plumb line (or straight line) is a handy tool for assessing posture.

A good posture in relation to the plumb line is where the line goes straight down through the center of the body (the body's center of gravity), splitting it into two symmetrical halves.  From a side view the line should go from the crown of the head to the center of the ankle joint.

With a good posture, the head is in a neutral position, the shoulders, hips and knees are level  and there is a normal curvature of the cervical spine (neck), thoracic spine (upper back) and lumbar spine (lower back).  The pelvis is neutral so not tilted forward or back and the knees are neither flexed nor hyper extended.

Why is good posture important?

A good posture puts the body in its most optimum position for our overall health and well being. Correct alignment allows the stresses placed on the body through the pull of gravity to be evenly distributed, thus preventing any one structure from becoming overly stressed and at risk of pain and/or injury.

The best analogy I have heard when describing the importance of good posture is to compare the body to a car.  When a car's alignment is off or the tires are not balanced properly, ride quality is diminished, there is an uneven tread wear on the tires, tire life is shortened and the performance of bearings and shock absorbers suffer. In the same way when our posture (alignment) is off, the body starts to experience a range of problems such as restricted range of movement, pain, injury and organ dysfunction to name just a few.

The body, like the tires on a car has an ideal position and must be balanced in order to run smoothly and last a long time. The purpose of a postural analysis is to look at the body and assess whether it is properly balanced and in correct alignment. 

The benefits of good posture

• Correct alignment of our joints, muscles and ligaments puts the body in its most optimal position and decreases the risk of pain and/or injury during every day activities and exercise.
• Correct distribution of weight means one part of the body doesn't have to work harder than another.
• Muscles become balanced so that there not overworking (tight) or underworking (stretched) thus preventing aches, pains and injury.
• The body doesn't have to work so hard to keep us in a bad posture so we suffer less from fatigue.
• The wear and tear of joints is minimized and there is less chance of developing degenerative arthritis in later years.
• The correct space is created within the body for optimal functioning of internal organs.
• Breathing becomes easier and more natural. 
• Circulation and digestion is improved.
• The spine is kept healthy. 
• Emotional and mental health is improved.
• We Portray a more confident self. 
• We look taller and thinner! 

Of course we're all different and we're not all going to look like an anatomical drawing from an A+P text book.  There are many factors that affect our posture some that can be easily addressed and others where nothing can be done.

Factors affecting posture

• Structural/anatomical i.e scoliosis (curvature of the spine), discrepancy in leg length, variations in soft tissues, bones and vertebrae that are angled at different degrees.
• Age the posture of a child, teenager, adult and an elderly person are often very different!
• Physiology when we're in pain we hold ourselves in a certain way to minimize discomfort, pregnancy obviously brings about changes to the body and whether we're feeling alert or tired affects how we hold ourselves. 
• Think about the posture of women who wears high heels or carries a heavy bag on her shoulder.  Our height as well, think of a very tall person who has to stoop whilst washing up every day and how that affects their posture over a life time.
• Pathology Again pain can lead to altered posture which becomes more permanent the longer we hold the position.  Illness and disease especially when bones and joints are involved, medical conditions that affect the tone of the muscles, fractures and breaks that were never healed properly.
• Occupation the work we do everyday effects our posture for example someone sat at a computer 9-5 is going to have a different posture to someone who is doing a more active job.
•  Recreation In the same way our hobbies also determine how we use our bodies for example the posture of someone who sits watching T.V for hours is going to be different to someone who enjoys playing golf.
• Emotions Often the posture we adopt subconsciously mirrors the way we feel inside whether this is temporary or a more permanent state of being, for example the way we hold ourselves when we're feeling nervous or depressed is different to when we're feeling excited or happy.
• Culture  In countries such as India, people grow up sitting cross legged on the floor and so develop different postures to westerners used to sitting on big comfy sofas and arm chairs.
• Fashion Think high heels, winkle pickers, corsets, low waisted hip hop trousers! 
• Environment When we're cold we're going to adopt a different posture to when we're feeling hot, when we're feeling threatened or scared our posture is going to be different to when we're feeling relaxed.

Common postural deviations

Here are four of the most common postural deviations that become apparent using a plumb line on the side of the body.

Sway back (common in teenage boys who like to swagger!) the head and upper back are leaning back away from the center line, the pelvis is also tilted backwards creating strain on the lower back.  The knees are flexed placing stress on the joints and flexor muscles at the front of the body are having to work harder to keep the body in an upright position.

Lumbar lordosis (common in gymnasts who do a lot of back bends) the curvature of the lumbar spine is exaggerated inwards placing strain and creating tightness in the lower back which has to compensate; the pelvis is tilted forward of the center line and the abdominal muscles are overly stretched and weak.

Thoracic kyphosis is perhaps the most common postural deviation because of the amount of time we spend sat hunched over a computer.  In this position the body is put into a concave shape whereby the upper back muscles become overly stretched and weak and the chest muscles become shortened and tight.  Breathing is shallow because the chest is compressed and the person may feel tired and low in mood.  Digestive organs are effectively squashed which affects digestion. Aches and pains are commonly felt in the neck which is often forward of the center line in this position.

Forward head position is again another postural deviation that is becoming more and more common as we spend more time looking down at our phones.  In a seated position this obviously places a lot of strain on our neck especially when you think how heavy our head is!  When standing, a forward head position often makes our whole body lean slightly forward of our center thus over working the extensor muscles in our back in an attempt to bring the body back to its center.

Helping you to achieve your best plumb line

For the reasons already discussed having a good posture (or plumb line(!)) is important for feeling good in our bodies for as long as possible.  Despite us all coming in different shapes and sizes a postural analysis is a great way to bring some awareness to the body and highlight any imbalances or misalignment's that you were unaware of and what you need to do to correct them. 

As a massage therapist, treating holistically, including a postural assessment as apart of your treatment allows me to look at your whole body as opposed to just your bad knee, stiff shoulder, tight lower back so I may have a better idea of how to treat you and offer a more complete service.

 

I look forward to seeing your plumb line soon!

Beth x

Spring clean your body with a massage

Yeah spring is in the air.  My favorite time of year where I instinctively want to clear away the clutter from my home by donating and throwing away things I no longer use or need; deep clean into places normally neglected during the winter months, open windows and create space and a freshness that makes the energy in the home feel better.

The expansive energy of spring and the longer lighter days urges us to get up and moving and there is an aliveness to the body.  In fact our body is our home and just as we spring clean our living space, thought should be given to cleaning our body (and inner home) too.

For a healthy body is like a circuit or a series of channels in which energy, fresh oxygenated blood, lymph, fluid and solid matter moves freely.  Daily stress, sedentary lifestyles, poor eating habits and bad posture, however, create blockages (clutter!) in the body resulting in ill health, muscular aches, pains and injury.

Massage plays an important role in relieving the mind and body of stress, nourishing and detoxing the body and localized muscle groups, improving postural awareness, creating space and allowing everything to flow.  So if you're feeling sluggish, tired, bloated, head achy, irritable, low in mood or just generally uncomfortable in your body; then here's how a massage can help give your body (and mind) a good spring clean....

Helping the body let go of what it doesn't need....

• Massage as you know is very relaxing and so a great way to relieve the mind and body of stress, tension and anxiety.
• Massage stimulates the lymphatic system- the body's main system for eliminating waste and so has a detoxing effect on the whole body.
• A combination of massage strokes and alternating pressure gently compresses and stretches the muscle tissues enabling toxins and metabolic waste to be released; thus reducing muscular aches and pains (especially after exercise) and improving the overall health and function of the muscles.
• A 1/4 of all toxins released daily are through the skin- the largest organ of elimination.  Dry skin brushing at the beginning of massage greatly enhances detoxification.

Creating space 

• Having a massage scheduled in the diary creates space for valuable 'me time' and a chance to just STOP for an hour or so in our otherwise very busy and hectic lives.
• Relaxation de-clutters the mind of its constant chatter and creates a feeling of calmness and space within.
• Releasing tension from the upper body allows the shoulders to drop and space to be created around the head, neck and shoulders.  This improves our posture; and with our head up and our chest open we not only feel better but we breath better too.
• Healthy muscles are made up of individual fibers which glide smoothly along side each other much like strings on an instrument.  Over time or as a result of bad posture, emotional stress, injury or overuse these fibers mat together to form 'knots' which effect the function of nerves, create blockages in blood and lymph circulation and cause stiffness and restriction in movement.  Massage aims to break down these knots and create space between the muscle fibers.

Cleaning inside those hidden, neglected areas

• Physically working into chronically tight, congested muscles allows trapped toxins to be released thus easing chronic aches and pains.
• Cleansing essential oils such as lemon, cypress, geranium, grapefruit, juniper and rosemary are really nice oils to use in a massage at this time of the year as they aid in cleansing the body of harmful toxins that have been laying stagnant in our bodies.
• The phrase 'our issues are in our tissues' is very true in that our bodies act like sponges or shock absorbers that take on much of our emotional stress.  It is not uncommon after a deep massage to feel tearful as if the body has been wrung out of all the emotional 'stuff' that we have been carrying.

Letting life and energy flow

• Massage opens up the body allowing fresh nutrient rich blood, lymph, fluid and waste to move freely thus bringing life and energy to the body.
• Breaking down knots, adhesions and correcting muscular restrictions around the upper back, neck and shoulders allows fresh oxygenated blood and lymph to flow unimpeded to and from the arms, wrists and hands.  This is very important in preventing Repetitive Strain Injury.
• Stretching, lengthening and re aligning the muscle fibers create clear channels for blood and lymph to flow to localized muscle group, surrounding ligaments and joints thus keeping them healthy and less prone to injury.  
• Nerves governing vital organs are given the space to function properly without being compressed by knots, adhesions and muscular restrictions brought about by poor posture; and so all systems of the body are able to function effectively. 
• The life force energy known as 'prana', 'chi' or 'ki' in different traditions such as yoga and martial arts is encouraged to move freely around the body as stagnant trapped energy is released.  This brings life and balance back to the mind, body and spirit.

So as you clean your home this spring spare a thought for your mind and body too and book yourself in for a massage!

Beth x

Ideas for a Mothers day massage...

Hello,
With Mothers day coming up I thought all you Mums out there could do with a bit of a treat; I know I could! ;)

So I've come up with three different treatment plans for Mum to choose from; all of which are designed to give her some 'me time', a chance to switch off, de-stress, release built up muscular aches and pains and return home feeling relaxed, rested and recharged.              Here we go.... .                                         

Switch off completely with a facial and de-stress your whole being with a head, neck and shoulder massage
There's no doubt that being a mum can be stressful.  From watching over their every move in the early years, to guiding them through adolescence and everything in between and even beyond.  There's always a hundred things to do and think about and no matter what age they are, they always keep us on our toes!
Facial massage enables us to completely switch off from the constant chatter of thoughts and our never ending to do list; because when involved in the massage, the brain doesn't have a chance to think about anything else.  Much of our stress builds up in our head, neck and shoulders and physically working on these areas has a de-stressing effect on our whole being.

Full body relaxation with some extra love and attention on tight, achy and overworked areas and finishing with a facial 
Being a mum is physically hard work!  Especially when they're younger and we're holding, lifting and carrying them, chasing them a round a park, getting up and down off the floor and literally doing the school run.  In fact with all the running around us mums do everyday we definitely need more massage in our lives!
The length of this treatment gives me time to work on your whole body for relaxation whilst also giving extra attention to areas of the body that feel more achy, tight and overworked.
Finishing with a facial massage this treatment is the perfect 'me time' treat for busy mums to unwind both body and mind.

A top to toe treat for a complete mind, body, spirit retreat 
To be a good mum requires omnipresent skill and an ability to do and think about several things all at once not to mention our actual paid work, running the home, shopping, cooking, life, etc etc(!)
So it is my intention with this treatment to give Mum a complete 2 hour mind, body, spirit retreat.
The length of this treatment is perfect for making mum feel completely nurtured from head to toe.  There really is no rush, this is mums time!
Combining elements of all of the above this treatment plan follows with an extra 30minutes of reflexology to really take the weight of her feet and ground her soul!

Don't forget Mum can also enjoy the physical/psychological benefits and lovely smells of Aromatherapy oils which are always used free of charge in all my massage work.
Hot stones can also be used to enhance any treatment either through massaging with them, lying on top of them or by placing them in  hands, on belly and between toes for just an extra £7.

Hand made gift vouchers especially for Mothers day are available as a card with envelope or to print out if children wanted to make there own card to put it in.  Bought before mothers day (18th) it can be redeemed at any time.

Beth x

massage....probably one of the most relaxing and enjoyable ways to achieve overall good health this year!

Happy new year!  
2015 is already in full swing; and as I sit here writing this, I'm feeling pretty chuffed that I made myself do an hour of yoga this morning; and instead of having my usual cup of coffee, I'm drinking a very healthy vegetable juice that I made with my new juicer that I got for Christmas! 
                                                                                                                                Of course January is always the month where we resolve to become healthier and it doesn't matter how healthy we think we are there's always room for improvement.  Whether that means eating better, drinking more water and less coffee and alcohol, getting more exercise, going to bed earlier etc. etc.  We all know how good we feel when we do look after ourselves but lets face it, it's not always that easy or enjoyable is it?!

After spending the last couple of months telling myself that I was simply too busy to practice yoga every morning (I really love yoga so I don't know what that's about?!) and that having a nice cup of coffee would enable me to get more done (er no!) I felt as stiff as a board this morning and whilst lying in shavasana (relaxation pose) at the end it occurred to me that massage really is one of the most easy and enjoyable ways of achieving overall good health!

The fact that massage feels like a self indulgent treat doesn't take away any of its therapeutic benefits which are....

Relaxation and stress relief.
* It doesn't matter how well you eat and how many times you go to the gym, if you're always stressed out with a mind full of worry and anxiety then you're aging your body fast.  Taking time out to just relax is one of the best things we can do for ourselves and massage is very relaxing!

A rejuvenated body
* Massage releases tension and stiffness and realigns the body.  When the body is 'open' and relaxed it becomes a clear circuit for blood (oxygen, nutrients and hormones), lymph and life energy to flow thus nourishing, detoxing and rejuvenating the body. 
* Any health supplements you may be taking will become more effective/ efficient and improved circulation of hormones will have a positive effect on our moods and behavior.

Supple muscles and injury prevention
* After a couple of massage sessions your muscles will soften and become less tender  to work on.  Not only does this make your treatment more enjoyable but being able to massage into deeper layers of muscle tissue allows for a deeper level of healing within the body.
* If you play a lot of sport or go to the gym a lot then regular massage is a very good idea.  By keeping the muscle tissues soft, pliable and in a healthy condition; massage will help to prevent strain or injury from over use.

Improved immune system
* The negative effects of stress on the immune system is one of the biggest reasons why massage/ reflexology is so beneficial at helping to fight off illness.
* Clinical trials have shown that massage stimulates white blood cells and that by receiving massage regularly, naturally occurring anti bodies needed to fight of infection are increased.

A positive body awareness
* With regular massage the effects of bad posture are reversed and we become more in tune with our body and more conscious of the way we hold and look after ourselves.
* A good posture with our chest open and our head up enables us to breath better and feel better!

An overall sense of well being
* An improvement in stress related conditions
* Reduced feelings of depression
* Better sleep
* A relief from aches, pains, stiffness in the body
* A deeper connection to our true selves

So don't feel guilty or self indulgent about having massage because it's really good for you!  I offer high quality treatments at a more affordable price and don't forget if you....

Buy 5 treatments up front you'll get the 6th one for free

So there really is no excuse not to relax into a healthier new you this year!

Beth x

Oh it's beginning to smell a lot like christmas!

Well the countdown to Christmas has begun and the recent drop in temperature signifying that winter is now here, has me feeling a little more festive as I rush around with my present buying head on.

I miss being a child though when Christmas felt like such a magical time; from the build up of opening advent calender windows every morning, to believing it really was Father Christmas who left all those presents under the tree!

If you're feeling the same then there is a way of inviting that sense of enthusiasm and child like excitement, which is the spirit of Christmas back into your lives this season; and that is with aromatherapy.

Our sense of smell is our most primal sense and exerts surprising influence over our thoughts, emotions, moods, memories and behavior.
The reason for this is that unlike our other senses (sight, hearing, touch, taste) which deliver sensory input straight to the thalamus in the brain (think switch board) ready for processing and necessary action; smells first wind their way through other areas of the brain, including areas controlling memory and emotion. 

Scents that we associate with Christmas such as orange, clove, cinnamon, nutmeg and pine can therefore be very helpful at evoking memories of past traditions and thus putting us in the festive mood as well as being full of other benefits for this time of year........

Orange: Also known as the 'happy' oil orange is refreshing, uplifting; and commonly used to treat anxiety, stress and depression.  It's an Anti inflammatory and has detoxing and cleansing properties..  Orange essential oil helps break down and eliminate cellulite, promotes the production of collagen, soothes dry, irritated, chapped skin and  is essential to looking and feeling good this party season!
Cinnamon: A great brain tonic as it boosts the activity of the brain, helping to aid concentration. It is extremely useful in combating anxiety and soothing the nervous system as well as stimulating the immune system against colds and flu.  Cinnamon is also known to help with digestive problems (a good thing with Christmas's overindulgence's!) and lower blood sugar levels.
Nutmeg: A very relaxing aroma that removes mental exhaustion and stress.  Commonly used for culinary purposes, nutmeg tastes and smells gorgeous so add some to those biscuits!  Also an important active ingredient in many cough syrups and cold rubs and is beneficial for treating muscular aches and pains.

Clove: Very useful at refreshing the mind, relieving mental fatigue and stress; and giving you a good nights sleep.  Clove can also act as an aphrodisiac (great for all that mistletoe toe snogging) and when used in an aromatherapy massage clove essential oil improves blood circulation and is a powerful pain reliever.  Commonly used to relieve tooth aches, clove doesn't always evoke the fondest of  memories but when combined with the orange and cinnamon it really does smell  a lot like Christmas!

Ginger: Feels like a gift at this time of year; when it's cold, ginger warms the body and soul.  Not only does it provoke childhood memories of ginger bread but it also soothes a sore throat, eases the symptoms of a cold and boosts the immune system.  When used in a massage it brings warmth to the body , improves circulation and keeps those fingers and toes nice and warm!
Pine: If you have a real Christmas tree up this year then you will already be benefiting from the aroma of pine; so take some deep breathes because pine is excellent for respiratory problems such as seasonal coughs and colds.  It is also a great mood elevator and invigorates you if you're feeling tired and sluggish.
Frankincense: A gift from one of the three wise men; Frankincense encourages a spiritual connection by centering the mind and balancing the emotions.  This is a good oil to burn if you want to create a harmonious environment and prevent those family arguments!  Frankincense is also considered to be very anti aging and so is a great oil to use when massaging the face :)

A lovely way to infuse your  home with the smell of Christmas is by adding aromatherapy oils to an oil burner or a small bowl of water on the radiator.  Try 5 drops clove 5 drops orange 5 drops frankincense.  It's what I'm burning now and it smells gorgeous!

But of course the best way to really benefit from aromatherapy this season is through massage  So don't let the Christmas rush tie you up in knots!  Feel tension and stress just melt away in the warmth of the heated table and oils; sooth your soul and allow your favorite scents of the season to reconnect you to that childlike joy which is the spirit of Christmas.

Enjoy x