Welcome to February!

Last month, a client had her sister and a friend from college come in town for a "Girls' Weekend." They had the great idea of getting a massage while in town. Because there were three of them, I went over to my client's house and did an on-site massage for all three. The mini-spa was a perfect addition to their weekend! They could relax at the house before and after the session and didn't have to get into a car to drive home. They had a great time!

It was so much fun for me, I'm telling everyone about it! If you're having friends or family over for a gathering, think about adding on-site massage to the mix. I can do full sessions, short 30 minute sessions, short reflexology sessions - just about any combination of my services. I just need a quiet room or area to set up my table. Think about book club meetings, candle parties, or a girls' night with massage included!

This month's issue contains information on neck pain and massage, self-massage for the mid and low back area, and more on the Alexander technique.

Enjoy! --- Heather Wibbels (615.294-6672)

Most of us have suffered neck pain at one point or another. Maybe you slept wrong, had a car accident, hurt it playing sports or got neck pain from working at a desk all day. This article focuses on the muscular causes of neck pain - which massage can treat. Tight muscles in the neck/shoulder area and stress commonly cause neck pain. Massage treats neck pain because it can pinpoint and release tight muscles and reduce stress.

"Most neck pain is caused by minor injury to the neck's soft tissues from repeated or prolonged movements. Even poor posture, such as cradling the phone, can cause neck pain" says WebMD ("Neck Pain"). Neck pain can reside in the neck from the base of the skull all the way down to the start of the shoulders. When it is at its worst, neck pain can descend into the upper back and shoulder area, moving the discomfort into the back itself. Generally, neck pain is worse with movement, effectively reducing the range of motion of the neck. Headaches are another common result of chronic neck pain and tension. Because the head weighs 10-12 pounds, even standing or sitting still requires use of some of the postural neck muscles. Although your muscles may be relaxed when you lie down, even in the supine position some of the neck muscles are contracted.

So how does massage help neck pain? Since many instances of neck pain have a muscular cause, massage can treat tight and knotted muscles contributing to the pain. While working on the neck, the massage therapist can feel for tight muscles, knots and tender areas which point to the muscles that need massage. By using the information clients bring to a session about what kinds of movements and positions exacerbate the pain, the massage therapist can identify possible culprits and focus attention on those likely areas. For some clients, just removing some of the stress of work or family pressure helps with general neck pain - giving them some relief.

Several types of massage can be integrated into a treatment for neck pain and tension. Swedish massage can loosen the muscles and work out some of the knots. Specific acupressure points are particularly effective in releasing tension and blocked energy in the neck and shoulder region. Deep tissue and Neuromuscular Therapy both employ deep pressure and massage to find and release trigger points causing referred pain. Usually a combination of methods presents a more effective treatment than relying on one approach alone. You may need a series of weekly or bi-weekly appointments for 6-8 sessions to get the neck pain to an acceptable level. Less regular "maintenance" massage sessions follow once the neck pain has reduced to keep the tension and discomfort levels low.

No matter how good the massage is, it is a good bet that the pain will return unless you pinpoint and eliminate the cause of it. This may mean changing sleeping positions. It could mean moving your desk around to prevent neck strain. It could mean a change in job function or hobbies. In order to identify contributing factors, keep track of the discomfort. When does it hurt more or less? What are you doing when you notice the pain? Some questions to think about to pinpoint the cause of the pain:

• Is the pain worse when you wake up, or does it get progressively worse throughout the day? If it's worse as you wake up, your sleeping position may be contributing to the pain. If it's worse later in the day, it may be stress, posture or a repetitive activity you perform throughout the day.
• Are you spending long periods of the day with your neck in a tilted or twisted position? Working at a computer for long periods of time without stretching the neck can contribute to neck. Working in a position with your head twisted to the side for long periods of time (like a cashier) can also be problematic.

• Avoid tucking the phone between your ear and shoulder when you talk. If you use the phone a lot, get a headset.
• Take frequent breaks if you drive long distances or work long hours at your computer.
• Use good posture if you sit for long periods. (See WebMD for a diagram of proper sitting posture)
• Set your desk, chair and computer at the proper height and distance.
• Stretch frequently if you work at a desk. Breathe deeply while extending your arms straight up over your head. (See WebMD for examples of neck stretches)
• Avoid sleeping on your stomach. Use a pillow that supports the natural curve of your neck

Massage presents an excellent way to reduce the tension and discomfort of neck pain. If you suffer from neck pain from a recent injury, or chronic neck pain, begin a dialogue with your massage therapist to put together a treatment plan and to start pinpointing the cause of the neck pain.

This article has focused on massage and the treatment of muscular causes of neck pain. Spinal misalignment, disk problems, nerve impingement and other non-muscular causes should be taken to your physician for diagnosis and treatment.

• For an excellent explanation of neck pain produced by the American Physical Therapy Association, see "What You Need to Know about Neck Pain"
• Mayo Clinic Information is available at "Neck pain: Sometimes serious"
• WedMD information is available at "Neck Pain". The page has many useful links to all sorts of information about neck pain
• Some neck stretches are listed on WedMD "Neck Exercises"

More on Massage: The Alexander Technique
"Unlearning" Movement Patterns

The Alexander Technique was developed by F.M. Alexander (1869-1955), an Australian actor who experienced voice problems while on stage. His hoarseness and vocal restrictions were threatening his career as an actor, and traditional medication and treatment was ineffective in treating his problem. Over a period of many years, he carefully observed his posture in front of mirrors, and was able to find a correlation between his hoarseness and the way he held his head. When he was on stage reciting lines, he held his body and head in a stiff posture, which contracted muscles in neck and caused his hoarseness. Over time, he corrected his posture, aligning the head, neck and spine. He encountered other performers with the same difficulties, and passed along knowledge of his method to others.

The Alexander technique is described as a process of "unlearning." Unnecessary movement and tension is removed from the most basic positions and activities - standing, sitting, walking, etc. As we move, our brains like to use the same pathways to control the muscles, and our way of doing activities becomes ingrained or habitual. We don't need to think about the mechanics of sitting or standing - our body knows how to do these things. But we have learned ways of doing those movements that stress or tighten some muscles unnecessarily - causing restrictions in movement or chronic pain. The Alexander technique is designed to open up awareness of the movements and inhibit those ingrained habits. It creates a moment during which students can recognize the habitual patterns they are about to take, and change them to better aline their head, neck and spine.

Alexander technique is "taught" to clients - either in individual sessions or in group classes. The instructor observes movement patterns and postures and uses vocal coaching or light touch to bring awareness of the habits that need to be changed to the student. Teachers of the technique go through a three year training program in specially certified programs. Their training focuses on creating a nurturing, supportive environment for students of the technique.

• The Society of Teachers of the Alexander Technique
• American Society for the Alexander Technique
• Alexander Technique International