Prevent Immobility & Low Back Pain All Year

I just found this great article:

Prevent Immobility & Low Back Pain All Year– Click link for full article. Here are only the stretches after sitting for an hour or so:

“Fab 5” – Simple Stretches / Exercises for a Year of No Back Pain!

Whenever your low back is immobile for an hour or more, you can perform these quick and easy techniques to keep your back healthy, flexible and strong. After sleeping, driving in a car, sitting in a chair, at a desk, etc., every hour that passes (or when you wake up from sleep), take 5 minutes to do these Fab 5. You will be helping to undo the effects of that hour of immobility and put your back on the health track again.

1. Leg Back Stretch: When we are seated, our hips are half contracted and half extended. With Olympic Sitting, they become frozen that way, putting a lot of strain on our low backs. Some call this condition “Sittosis” and the main muscle that freezes up is named the Psoas. (click here to read a full article on Sittosis and the Psoas)

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So, the first key to undoing this condition is to fully extend/stretch the hip. To do this, place your left hand on a wall or counter or both hands on your left knee (or you can even sit your left butt cheek on a chair) for stability. Then, bring the right leg back as far as possible and bend the left knee forward with torso upright, as shown. Lean as deeply as comfortable. You should feel the stretch in the front of your left hip. Hold for 20-30 seconds. Repeat 2 times per each leg. 2. Knee to Chest Stretch:Next, we want to fully flex the hip to shorten/contract the Psoas muscle to its full range of motion.

Replacement Insoles

Start either leaning back against a wall standing or lying on your back on a comfortable surface. Use both hands to draw the knee up toward the chest and armpit as far as possible, as shown. Hold for 20-30 seconds while breathing slowly and deeply. Repeat 2 times per each leg. (Note: You can also draw the leg up to the opposite arm pit also for additional stretch to the Gluteal muscles.)

3. Single Hamstring Stretch: Next, we want to fully extend the Hamstring muscles, as well. Stand or sit on a chair and bring the leg out in front of you and rest your heel on a chair or other elevated platform, as shown. Lean forward over your knee, reaching your fingers toward your toes..

Replacement Insoles

If you can reach your toes, then bend your chest and head down toward your knee as far as comfortable. Hold for 20-30 seconds while breathing slowly and deeply. Repeat 2 times per each leg. 4. Pelvic Pendulum: Now, we want to activate the muscles in the core of your abdomen and also the tiny intersegmental muscles that move each individual vertebra of your Lumbar Spine.

Replacement Insoles

Start standing with knees slightly bent. Using only your abdominal muscles and low back muscles, slowly curve your pelvis into a forward tilt then backward tilt. Focus on going as slowly as necessary to have smooth motion with each segment of your spine individually moving one vertebrae at a time. It should take a count of 4-5 seconds to form the tilt in each direction. Repeat 15 cycles forward and back, breathing regularly. Then do the same with the sideways tilt, using only your core abdominal and low back muscles. Keep your rib cage and upper back straight the whole time, as you draw one hip up toward your shoulder and then back down to raise the opposite hip. It should take a count of 4-5 seconds to form the tilt in each direction. Repeat 15 cycles forward and back. Don’t forget to breath throughout.

5. Giant Steps & Pigeon/Duck Steps Last, we want to activate and stretch our walking muscles by exaggerated stepping. When we sit, our hips not only become frozen in flexion and extension, but also in outward/inward rotation. Specifically, our hips and legs tend to get frozen in partial outward rotation, causing us to stand and walk with our toes turned outward like ducks. So, we must contradict this external rotation in this final Fab 5 exercise.

Replacement Insoles

For Giant Steps, simply step forward as far as comfortable without losing balance and descend into the lunge as deeply as comfortable before coming up and bringing the opposite leg forward into a lunge. Repeat 15 steps on each leg.

For Pigeon Steps, simply turn your toes, knees and hips inward as far as comfortable, as shown, and walk with the feet maintaining that inward rotation. Walk 20 steps Pigeon Toed. Then rotate the toes, knees and hips outward as far as comfortable, as shown, and walk forward with the feet maintaining that outward rotation. Walk 20 steps Duck Footed.

And that’s the Fab 5! Repeat after each period of immobility. When sitting on a chair or in a car, perform every 1 – 2 hours of being seated. Also perform after sleeping in the morning or after a nap.

Make this a year of mobility with the Fab 5, and you may very well avoid back pain for all of 2017!

Happy Pain Free New Year!

Full Article, click this link:

https://www.mortonsfoot.com/Prevent-Immobility-Low-Back-Pain-All-Year_b_7.html

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Winter Wellness Fair 1/27/18

CWH logo

Winter Wellness Fair

At Camden Whole Health

Saturday January 27, 10:00 a.m. – 3:00 p.m.

Snow date Sunday January 28

CAMDEN, Maine—Just in time to support your New Year’s resolutions, Camden Whole Health is hosting its second annual “Winter Wellness Fair” on January 27th from 10:00 a.m. to 3:00 p.m. Health and wellness practitioners will be presenting free 30-minute workshops on a variety of topics.

At 3 pm there will be a screening of the movie, “Magic Pills.” Filmmaker and Homeopath Ananda More, explores multiple media campaigns against homeopathy, propelling her to travel the world and uncover whether homeopathy is truly science-based and effective or a mere placebo that endangers lives.

Visitors can tour the facility and enjoy healthy refreshments while meeting the practitioners. Doors open at 10:00 a.m. at 91 Elm Street in Camden. For more information, go to: www.camdenwholehealth.com.

Here is a link to a clearer program: Wellness Fair Program copy

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more Chakra information

 

If you read the last post, you know that I am currently interested in Chakras and working with
them for myself and my clients.

Therefore being aware of synchronicities feels important.

This announcement of a free  Chakra Workshop showed up in my mailbox today.  The link will bring you to more information and the sign up page. See if you are interested .

It felt important to share.

Antje

 

The Chakras, a short description

Working with different clients, I have been interested in the Chakras and was looking for a short description of them. Below is exactly what I was looking for.  It was on the essential oil website of sunrosearomatics.com .

I also dug out a book I had for many years on my bookshelf: Anatomy of the Spirit by Caroline Myss. I actually never read it- but I had listened to the tapes many times.  I still have a tape dec and put the first tape in again- what a wealth of information! Good to get reminded again.  I also was thrilled to go to Caroline Myss’s website and search around.  I listened to a great talk she gave on intuition that was very helpful for me to understand the development we all are going through. She had great visual images. I placed all the links in this blog, so you can do your own discoveries if you are inspired.  I highly recommend diving deeper into Carline Myss’s work if you are at all interested.

And now the much shorter description of the Chakras

Healthy Chakras are referred to as The state of health of each Chakra directly affects the physical body. Each major Chakra is associated with important organs within the physical body, relating to the body’s health and well being.

Healthy Chakras are referred to as “clear” and “balanced”. They help us to maintain our sense of harmony and clear direction in life. We are dependent on free-flowing and unblocked energy through our bodies to remain healthy.

When we are stressed, worried, or unhappy, or live in doubt or fear, even a little bit, we can disturb the free flowing energy and the body will eventually carry this burden.

When a Chakra is blocked, clogged or out of balance, it affects our physical, emotional, mental and spiritual well being. That is why it is so important to change our thought processes and make shifts in our lifestyle. It is then through the result of these changes that we are healing the Chakras and truly transforming our energy flow and our lives.

The Root (or base) Chakra
The first and most important Chakra of the system when dealing with healing work. The key word here is courage. The teaching of the Root Chakra is the opportunity of choice. The courage to make the right choices. Do you stay a “victim” controlled by the beliefs/perceptions of your past? Or, do you follow your own “inner voice” and create your own destiny and soul’s purpose? Freedom is the “gift” of this center, the gift to choose and the courage to make the right choices. It activates and strengthens the will (for example: the will to live, to survive, to manifest), assists one in living on the physical plane, and stimulates the life sustaining energies.

  • Location: Base of Spine in the area of the lumbar
  • Element: Earth
  • Energy: Warrior
  • Key Word: Courage
  • Color: Red: representing the essential, idealistic and confident passion for life
  • Essential Oils: Vetiver, Angelica, Black pepper, Ginger, Frankincense, Lavender

“When the first chakra is disconnected from the feminine Earth, we can feel orphaned and motherless. The masculine principle predominates, and we look for security from material things. Individuality prevails over relationship, and selfish drives triumph over family, social and global responsibility.�
-Alberto Villoldo

The Sacral Chakra
The Sacral Chakra (second Chakra) is the center of our creativity, desire, emotion, sexuality, and intuition. This is where we learn how to give and receive pleasure. It stimulates the life force, forces required for existence on the physical plane and the bases of life itself.

The Sacral Chakra has been known as the pathway to health. The keyword here is Create! Where we plant our seeds of creativity and we enjoy the pleasures, which this creativity brings. The spiritual gift is manifesting one’s passion.

The power of this center is the balance between male and female with oneself. Knowing that not only do you have a vision (female), but that you can also manifest in the physical plane (male).

  • Location: the area 1″ to 2″ below the navel
  • Element: Fire
  • Energy: Warrior
  • Key Word: Create
  • Color: Orange: representing wisdom, equity, creativity and benevolence to all
  • Essential Oils: Jasmine, Patchouli, Ylang-Ylang, Tangerine, Bergamot, Vanilla, Sandalwood, Nutmeg, Oakmoss

Choose the essential oil, which will help balance, the male/female energies. (Yin and yang). Oils that will help draw out the creative essence.

The Solar Plexus Chakra
The Solar Plexus Chakra (third Chakra) is the center of personal power, ambition, intellect, astral force, desire and emotions based on intellect and touch. The keyword is Manifest. Self worth, self-esteem and self confidence are the building blocks and foundation of the solar plexus. This Chakra contains a protective energy, protecting against any negativity which is contained within any of the other Chakras. If one does not have a strong sense of self worth and understanding the divinity within, self expression will never truly manifest to its full potential and goals may be reached, but never with a sense of fulfillment and completeness.

  • Location: below the breastbone and behind the stomach
  • Element: Air
  • Energy: Healer
  • Key Word: Manifest
  • Color: Yellow: representing meditative analytical thought and intellectual activity
  • Essential Oils: Juniper, Basil, Ginger, Lemon, Vetiver

Choose the essential oils, which will help to strengthen and keep this center protected. The center is extremely sensitive to the energy influences of others. Blends for enhancing self-worth, personal power and emotional releasing.

The Heart Chakra
The Heart Chakra (fourth Chakra) is the center of compassion, love, group consciousness and spiritually associated with “oneness” with “All that is”. It is the center where we hold the image of our divine self. The center where earth energy and sky energy unite. Keyword is Joy! Within this center is the seed to divine healing and is the gift of this energy center. When this center is in balance, it is the place where your highest self resides. I am worthy of love and being loved.

  • Location: center of the chest at heart level
  • Element: Water
  • Energy: Healer
  • Key Word: Joy
  • Color: Pink: representing softness in strength, compassion, empathy and unconditional love to all that exists
    Green: representing soothing, smoothing, healing, ecstasy, and a joyful and fulfilling anticipation
  • Essential Oils: Lavender, Rose, Frankincense, Cedarwood, Sandalwood, Bergamot

Choose the essential oil, which will help keep the heart area open and receptive to receiving and giving love.

The Throat Chakra
The Throat Chakra (fifth Chakra) is the center of communication, sound and expression of creativity via thought, speech and writing. It is the communication center, acting to provide the energy for, and the understanding of both verbal and mental communications. The keyword is Truth. This is where we proclaim who we are and stand up for ourselves. The gift of this center is the ability to speak and ask for what you want. Our creative desires and aspirations are given birth through the breath and the power of the spoken word. Use words wisely for what we ask for we will receive.

  • Location: at the neck
  • Element: Ether
  • Energy: Teacher
  • Key Word: Truth
  • Color: Blue: repressing the knowledge of and oneness with the Divine guidance
  • Essential Oils: Chamomile (blue), Hyssop, Lavender, Frankincense, Myrrh, Lemon

Choose the essential oil, which will help open communication skills and release stuffed unexpressed emotions that may be trapped.

The Third Eye Chakra
The Third Eye Chakra (sixth Chakra) is also known as the Brow Chakra. It is the center of physic power, higher intuition, the energies of the spirit, magnetic forces and light. This center is about Divine Thought, balanced intuition and intellect. The place of dreams, visions and imagination. The keyword is Vision. The gift here is trusting the intuitive wisdom and allowing the intellect to show you how to manifest that wisdom. It also assists in the purification of negative tendencies and in the elimination of selfish attitudes. To know is to be.

  • Location: middle of forehead, above the eyebrows
  • Element: Light
  • Energy: Visionary
  • Key Word: Vision
  • Color: Indigo Blue: representing the attainment, the search, and those who search for the spiritual purpose of life
  • Essential Oils: Frankincense, Chamomile Blue, Sandalwood, Clary Sage, Cedarwood, Cypress

Choose the essential oil, which will help open and activate balance both the right and left hemispheres of the brain, to help stimulate intuitive thinking and release rigid, judgmental thoughts.

The Crown Chakra
The Crown Chakra (seventh Chakra) is the center of spirituality, enlightenment, dynamic thought and energy. The keyword is Inspiration. It is here that we have a higher glimpse of our role and our destiny. It is here that we learn to trust the inner voice which we hear. This Chakra is the connecting link to our highest and finest self.

It enables us to see the truth concerning illusory ideals, pride and vanity.

  • Location: the crown of the head
  • Element: Air
  • Energy: Visionary
  • Key Word: Inspiration
  • Color: Violet: representing royalty in enlightenment and the search and attainment of the true meanings of spiritually, life and existence
    Golden-White: representing the state of perfection in body, mind, emotions and spiritually
  • Essential Oils: Frankincense, Sandalwood, Lavender, Spikenard, Myrrh

Choose the essential oil, which will help to facilitate the connection between heaven and earth.

An ounce of prevention

P1050904I practice massage therapy and know all the research that proves that regular massage and bodywork can be one of the best ways to either improve ones health or maintain well being.

Even though a lot of people know that to be true as well, there seems to be an internal obstacle to implement this simple wellness solution into action.

Often the first response is- I can’t afford it.

One way I could interpret this is – I am not worth it.

I remember a client quoting her dad’s wisdom: The most important part in your life is good health, number 2 is good health, number 3 is…. good health. Our body is the one that is carrying us into old age. We only have this one. Is it worth keeping it in good health and well maintained? Are you worth it?

Most of us are pretty good at another maintenance; our car.

I always find this comparison interesting.  We accept that a car should get 4 oil changes a year. Other regular check ups are required. Once the car has over 100,000 miles, the yearly inspection might require additional repairs, which can easily reach $1000 a year. If you don’t want to deal with repairs, you most likely have a car payment of about $ 4-6000 a year. Additionally a lot of people invest in regular car washes and detailing.

For the money you spend on your car, you can receive at least monthly, if not weekly massages, acupuncture or other modalities of your choice and support your body to stay healthy, especially if you purchase package deals.

The one big difference between our cars and our bodies is that the car is a mechanical device that needs to get fixed when it breaks. Your car needs those repairs, even if they add up to $700. But our body is a living organism. It can adapt and compensate. If a muscle gets injured or is overused, the body starts a healing process, and perhaps tries to alter movement patterns. Another muscle with similar action might try to take over the work. Or you learn to live with the tight neck, the tension headaches, and accept that your shoulder can’t reach as high any more. This compensation can seduce you not to pay attention to your body- until you develop severe pain or become seriously ill.  To fix those conditions can be a long process of healing and be very costly. You also might not be able to work during that time, adding to the financial hardship.

An ounce of prevention goes a long way to avoid this scenario and so much more affordable in the long run.

Aren’t you worth it to invest in yourself?

I love regular massages, acupuncture, and chiropractic treatment, as well as fresh organic food.

What will nourish your body and sustain your wellbeing? Get that regular oil change and keep your body running smoothly.

Antje Roitzsch- Healing Arts MaineIMG_9747

The “Betrayal” Series for my clients

Are you affected by an Autoimmune Disease?

If you are curious read this introduction I wrote with the introduction video (episode 7) by Dr. Tom O’Bryan: Intro

Since I found the series very informative, I bought it and am sharing it with my clients in this format.

Here is the introduction from Dr. Tom O’Bryan – Founder Of The Gluten Summit

RE: Behind The Scenes Of The Autoimmune Industry
Welcome Friends & Health Advocates
I’m writing to you let you know of my new series called “Betrayal”, where we take you behind the scenes of the Autoimmune industry. You’ll soon discover what the hidden elements are that cause you and your loved ones to be constantly sick, and left wondering why you’re not getting any better…and are often left without an answer – as to why!
Join me and my team, as we interview over 85+ well respected experts, doctors, functional medicine practitioners, professors, scientists, health advocates, and even survivors of this insidious spectrum of diseases, and watch as we lift the lid on the secrets that are being kept from you about why everyone is so sick.
Here is the complete series of Autoimmune disease from Dr. Tom O’Bryan – Founder Of The Gluten Summit

The official Betrayal Series 

Episode 1 : Autoimmune Disease Revealed, The Shocking Truth About Conventional Medicine, Medication Misuse And Abuse And Is Functional Medicine The Answer?

Episode 2: The Leaky Gut Problem, Detection And Diagnosis, Rheumatoid Arthritis, Case Studies Of Gut Disease Reversal

Episode 3 The Microbiome and How To Restore The Good Bacteria, Plus Colitis & Gut Disease Success Stories

Episode 4 Digestive Diseases, Inflammatory Bowel Disease, Gluten Sensitivity, Celiac Disease

Episode  5 Environmental Toxin Triggers & How To Protect Yourself And Your Family from the Onslaught

Episode 6 Autoimmunity and Brain Disorders: Alzheimer’s, Parkinson’s, Multiple Sclerosis, Dementia, and Autism

Episode 7 “I Reversed Autoimmune Disease! The Emotional Stories of Those That Overcame Multiple Sclerosis, Psoriasis, Lupus, Asthma, Autoimmune Hepatitis, Chronic Fatigue, and More”

 

 

Winter Wellness Fair

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Here is the line up of Practitioner Talks at CWH Winter Wellness Fair

*11:30- Learn seated massage techniques for every day benefit, Antje Roitzsch LMT, Shiatsu, and Phenomenal TouchTM Master

Practitioner and Instructor will show you how to incorporate massage into your daily life. During this talk you will learn both, to give and receive seated massage. These simple techniques will help you shed the stress of the day.
We will be using regular chairs and be dressed in comfortable clothing.

*Noon- Mind-Body Medicine, Barbara Davis, LCSW, and Alison

Faulkingham, MD, will present the fundamentals of Mind-Body Medicine and demonstrate how these fundamentals can play a central role in health and self- care. The techniques introduced in this lecture will be expanded upon in an upcoming group they are offering at Camden Whole Health this March.

*12:30-Shiatsu Self Massage and Meridian Stretches, Michele

DiGirolamo LMT, will demonstrate and instruct techniques useful in shiatsu self massage as well as guide you in meridian stretches you can implement in any daily practice.

*1:00-Acupressure and Stress Relief, Amy Jenner M.Ac, Dipl. OM, L.Ac, will teach techniques of acupressure for yourself and others that will help

promote relaxation.

*1:30-Somatic Meditation, Willow Hall, LMT, Holistic Health Coach, and Yoga Instructor, will give a brief introduction of Somatic Meditation and then guide participants through a series of simple exercises designed to improve our understanding of the impact of posture and breathing on our emotions. This

mini-workshop is appropriate for people of all abilities – no prior meditation experience needed.

*2:00-Personalized medicine-how genetics is leading the charge to individualize care, Dr. Deb Moskowitz, ND, Founder of Camden

Whole Health, Ever feel like your body doesn’t respond quite the same way as others? Have sensitivities to medications? Diets that work for others aren’t working for you? Recent advances in genomics is opening a whole new field of medicine- that which is tailored to the individual based on their unique genetic code in addition to environmental factors and current health status.

*2:30– note- this talk is canceled

An Apothecary in Your Pocket: 10 Essential Homeopathic Remedies for Daily Life, Kelly Callahan CCH, Concentric Healing

Homeopathy, will introduce the basic principles of homeopathic medicine, review 10 essential remedies, and answer your questions about this time-tested modality. Learn effective, natural and gentle treatment for: head injury, grief and shock, fever, headache, bumps bruises and injuries, tick bites and stings, hangovers, flu, and food poisoning. Kelly especially encourages those who have long been confused by homeopathy, or have tried with no results.

*3:00-Essential Oil origins and Safe Use, Nancy Lubin, Certified Aromatherapist, will explain where Essential Oils come from, how they differ from other “oils”, and how to use them safely. She will discuss using dilution guidelines to determine what application methods are best for your desired outcome.

*3:30- Breast Cancer Research Review: Preventing Recurrence Naturally, Dr. Barbara MacDonald, ND, LAc, CranioSacral Therapist and the author of The Breast Cancer Companion: A

Complementary Care Manual, 3rd ed. will answer questions and share the latest research on lifestyle choices we can make to significantly reduce the risk of recurrence of breast cancer.