It’s a Start: 6 Self-Care Tips for Mom

From the desk of Maria Dolorico, M. Ed…

Some of us are warned about this, but few really appreciate the warning until they are treading water in a sea of baby care, with their chins dipping below the surface: caring for a baby is an all-consuming, 24/7 job. Currently I am enrolled in a certificate training for Maternal Mental Health with the 2020 Moms Project and Post Partum Support International, and our presenters this week came from the Artemis Center for Guidance in NJ. They offered a good comparison: bringing a brand new baby into your family is not too different from bringing  a boarder into your home. Imagine you and the boarder have no language in common. The boarder is completely immobile with no means to care for himself in any capacity. The boarder can only cry. It is your job to determine what the boarder needs, night and day. You may share the job with some people in your home, but they provide only respite; the majority of the work is yours. If you don’t correctly determine the boarder’s needs, the boarder’s crying can quickly become screaming. The thought of failing to provide for this boarder’s needs is terrifying.

How can I in good conscience recommend that moms carve out the time for self care when I know the realities of motherhood, particularly postpartum motherhood? Because it is essential. A mom’s ability to care and sustain another life (multiple lives, really, if she has more than one child,  AND  runs her home in addition to her work outside of the home, AND she’s caring for her spouse) isn’t infinite. To use another comparison, which I make frequently with moms — care giving is an ATM. You have to make some deposits, otherwise you will end up overdrawn.

So yes, one of my “homework” assignments is self-care despite all that moms have going on with their world. And I like to start small. No one needs to leave the house and/or their baby for 3 hours, or join a gym, or arrange childcare, or make an appointment for some kind of pampering (although if you want to and can, by all means, DO!).  Here are my starter tips for self-care:

1. Ear buds. What is a song that you love, something that gets you singing,  soulful, or dancing? Put it on, and turn up the volume. Get lost in that song. That’s what, 5 minutes? See how easy it is to feel good?

2. Sunshine. Pretend you are a cat and sit in that patch of sunshine coming in through your window (it’s exponentially a 100 degrees below zero here in Boston, and I do this). Or pretend you are in the Caribbean. Whatever works. Close your eyes to the sun and bathe. It only takes a moment to feel the heat penetrate your skin. And close your eyes so you don’t see the particle dust, which might compel you to clean or feel guilt about not cleaning.

3. Pet your pet. Branching on #2, if you have dog or a cat, all kinds of research shows the therapeutic benefits of petting an animal. Your mind may stray into guilt about how little time you have for your pet since the baby came, but know that this is corrective action, for both you and your pet.

4. Read. Choose something that is not about how to care for your baby. It could be a celebrity weekly, a cooking or fashion magazine,  or anything really with  snippet-length articles. Slip it into your diaper  bag, or book mark it on your phone. In the few minutes that you find somewhere, take a reading break.

5. Skin cream. Seriously. You wash your hands after every diaper change or  throw wet laundry into the dryer, and your hands get chapped.  I know for sure that your baby’s skin isn’t chapped. Maybe it’s just drug store brand, or maybe you’ve got something luxurious. Keep it by your bedside, and slather some on before you shut your eyes.

6. Dark chocolate. One piece. Okay, two. Maybe it has health benefits, like lowering blood pressure. Maybe it helps improve brain function. Maybe it is a great source of antioxidants and unsaturated fat. But for sure it tastes decadent  if you don’t chew it, and it melts slowly on your tongue.

I call these starter tips, because that’s what they are, a start. They require minimal prep, self-discipline, or resources like time or money. But they remind you that your needs matter, and that is what can lead to other measures of self care that may be less tangible, like personal boundaries. Or saying no. Or trusting yourself. Small things  that  even moms need to remember.

 

Your Health This Winter Season

From the desk of Nicole Trincia, LMT…

 

 

 

 

 

Winter Solstice was December 22 this year, typically heralding not only cold weather and snow, but additional challenge to our immune systems. ‘Tis the season of colds- not so much because of the cooler temperatures, as one may think, but because of the dry air. Winter air dries out mucous membranes in our nose and throat, causing cracks, and increasing the chance of the cold virus to enter our bodies. Winter can also cause many to feel “blue” (known as seasonal affect disorder) as the days have become shorter, offering less sunlight, and opportunity for our bodies to produce vitamin D. Many people also become more sedentary, as they are less likely to do things outdoors.

There are several things you can and should do to stay healthy during the winter months.

Good nutrition is ever more important to defend your immune system and keep your spirits up. Eating five small balanced meals, with plenty of fresh fruits and vegetables and whole grains throughout the day will help maintain energy levels. Steel cut oats, cooked root vegetables, clear broth and lentil or bean soups are great choices for this time of year and will keep you feeling satisfied and grounded.

Since it is cold, you may not think of drinking water as much, but it is even more important to prevent dehydration. Sixty-four ounces or a gallon a day is recommended, at room temperature or even hot water (or herbal tea) is more soothing to your stomach and will warm you from the inside out!

Even though you may be spending more time indoors, regular exercise (at least 30 minutes, three times per week) is critical to a healthy immune system and will boost endorphins and serotonin levels, warding off the winter blues- perfect time for trying a yoga or Pilates class or increasing the frequency.

Getting a humidifier for your home to put moisture back into the air and prevent colds. Make sure you clean the inside of the humidifier thoroughly each week with white vinegar and water. I also like to add a few drops of teatree oil to the tank before using, to ward off bacteria (not brew up more!)

Finally, keep your immune system healthy and mood lifted by taking extra care of yourself this Winter. Regular integrative health visits keep the body and mind resilient, discouraging illness. Visit your massage therapist, acupuncturist or chiropractor at least once a month to keep your body in check. Consider nutritional counseling or naturopathy to get to the root of any health concern you may have been putting up with for a while, but is keeping you from optimal health. The coming of Winter is inevitable, but you may take control of your health by practicing good habits, and enjoy Winter in good health!

 

 

 

Nicole Trincia, LMT
License Massage Therapist

Nicole Trincia is a Massachusetts Licensed and Nationally Certified Massage Therapist who has been practicing in the Greater Boston area for over eleven years. She graduated from Healing Touch Institute in 2000, with certification in Holistic Massage Therapy. Her training includes Swedish, Esalen, Neuromuscular, Myofascial, Sports and Pregnancy Massage as well as Polarity, Aromatherapy, and yoga. As a member of the Associated Bodywork and Massage Professionals (ABMP), Nicole has expanded her massage into an integrative style, customized to the unique needs of her clients. She incorporates Cranio Sacral, Thai Massage, Hot Stone, assisted stretching, and Feldenkrais techniques.

In 2010, she successfully completed the First Degree of the Usui System of Reiki Healing. Over the years of working in integrated wellness centers, spas and in private practice, Nicole has guided clients with intuition and compassion, out of restriction and pain, into more physically and emotionally productive living. Her clients range from professional athletes, musicians, children, the elderly, and those with repetitive stress injuries, systemic illness, special needs, and emotional stress. Having earned a B.A. in Psychology from Wheaton College and a M.A. in Education from Lesley University, Nicole is personally fascinated with the mind-body connection. She is committed to identifying stress patterns and educating her clients on proper body mechanics, work habits, diet and exercise. Nicole has been practicing Forrest Yoga for eleven years and has studied Macrobiotics. She has played various sports since childhood, and has overcome repetitive stress injuries through the use of massage, yoga, and other integrated therapies without surgery. She delights in sharing what she has learned through massage and overall mind-body awareness with her clients, so that they may live a more balanced, vivacious, and joyful life!

Make Your Resolutions Stick!

From the desk of Stacey Nussbaum, HHC…

 

 

 

 

 

 


Now that January is in the rear-view mirror, it’s a good time to assess you New Year’s resolutions.   How are you doing after the first month of the year?  Were you as overly ambitious and critical of 2012 as I was??  We all have the tendency at the end of the year to get down on ourselves and dwell on all the things we didn’t get to accomplish.  And then we make the mistake of adding those very things to our New Year’s resolutions for the following year thinking, “this year will be different.” Then that viscous cycle continues year after year…not sure about you but I want off the roller coaster!!

Well, it’s a good thing your 2013 resolutions are not written in stone and there are still another 11 months left to make things happen!  To make yourself as healthy and happy as possible, I suggest reworking your resolutions using the principles below so you can be sure to keep them for the remainder of the year.

 

1.     Know yourself so you can set realistic and specific goals

2.     Start with small changes in your diet and expect BIG shifts in your life

3.     Eat regularly throughout the day for sustained energy

4.     Start your day with a glass of warm water and sip on water all day

5.     Enjoy a hearty breakfast to set the tone for the day

6.     Recruit an accountability partner to keep you honest and make it fun.

Contact Stacey for more tips on how to make your resolutions stick.

 

 

 

Stacey Beth Nussbaum, HHC
Nutrition and Health Counselor

Stacey is a Holistic Health & Nutrition Coach certified by the Academy of Healing Nutrition. She provides nutritional counseling in a variety of areas including women’s health, weight management, athletic training, and gastrointestinal disorders as well as other chronic health conditions. She specializes in women’s health conditions including PCOS, infertility, endometriosis, severe PMS, and other gynecological issues.

What began as a passion for food and health in Stacey’s youth, has become her mission and commitment to improve her clients’ health. Over the years, and through training at the Academy of Healing Nutrition, the C.H.E.K. Institute, and the Metabolic Typing Education Center, Inc., Stacey has gained extensive knowledge and developed a deep understanding of nutritional choices and how they can lead to longevity and happiness. As her client, you will be empowered to live the life you adore!

Stacey will guide you through her food and lifestyle protocol to naturally fuel and heal your body by addressing the underlying causes of your symptoms. She will help you to view food as your body’s fuel and medicine and show you how to incorporate specific medicinal foods for optimal metabolism, health and energy.

Since there is no one diet that works for everyone, Stacey will provide you with menu plans developed specifically for you based on your metabolic type and food exercises. Stacey will show you how to adapt your eating and lifestyle habits to align with your health goals. You will explore new healthy and flavorsome ways of eating and cooking that will allow you to enjoy life and feel fabulous!

Book online for any nutrition service at our Boston location or contact OMBE for additional information.

Last Day of 2012

From the desk of Kristen Lutz, LCMT, MS…

On the last day of 2012 take a moment to be grateful for all that you have in your life.  Create time today to reflect on all the moments that made an impression on you – whether they are perceived to be happy, sad, exciting or stressful – each served a purpose towards your greater good.

I like to write down my intentions and new adventures I want to invite into my life at the start of each year. Sometimes it’s about my career, places I’d like to travel, ways to celebrate my friends and family, or fitness goals. Whatever they are, I make sure to formulate them in the present tense. For example, instead of “I would like to” or “I want” statements, I write, “I have/go/create/make/etc.” statements. Our thoughts and words should be chosen wisely as they are more powerful than we can even imagine. So speak as if you have already invited these things into your life.

Wishing you a happy, healthy and intent-ful 2013!

 

Kristen Lutz, LCMT, MS
Licensed Massage Therapist

Kristen Lutz, a Nationally Certified Licensed Massage Therapist, is a graduate of Cortiva Institute – Boston (formerly Muscular Therapy Institute) in Watertown, MA. As a member of the American Massage Therapy Association (AMTA) and Massachusetts Chapter of the AMTA, her work is centered upon supporting clients in achieving optimal health and well being through listening and understanding individual needs . She integrates various massage techniques into each personalized session. These techniques include Swedish (relaxation), deep tissue, sports massage, orthopedic massage, neuromuscular (trigger point) therapy, and myofascial release along with stretching, range of motion, and breath work. She is currently training to be certified in Advanced Orthopedic Massage. Having completed the Usui Method Reiki II Certification, clients can benefit from the integration of energy work and balancing along with massage therapy.

Clients benefit from Kristen’s approach that each client is unique and no one treatment is alike. This customized approach leads to a more effective treatment. Kristen, a New England native, has been living in Boston for the past seven years. She graduated with a B.S. in Exercise and Sport Sciences from Colby-Sawyer College in New London, NH while playing collegiate women’s volleyball. She continued with her education and graduated with a M.S. in Clinical Exercise Physiology from Northeastern University in Boston, MA and has worked in the health and wellness field as an exercise physiologist.

 

Book online for any massage service at our Boston location or contact OMBE for additional information.

 

Yoga for Breakfast

From the desk of Allison Jones, RYT…


 

I’m so excited to have recently joined the team of yoga practitioners at OMBE and to lead two Sunrise Yoga classes from 7-8AM Tuesday and Thursday mornings. The benefits of an early morning practice are numerous and will hopefully outweigh the reasons to stay wrapped up in your bed. If you need some motivation to hit the snooze button less, read these benefits of starting your day with yoga.

1. You’ll require less caffeine. Although you might need a little espresso to get out the door, you will probably be able to skip the second or third cup of coffee. Yoga marries the breath with movement, awakening the body and the mind. Utilizing yogic breathing techniques in the morning will help you start the day with balanced energy. This balanced energy will help you avoid the afternoon slumps that send you to the nearest Starbucks.

2. Jump start your metabolism. Flowing through several sun salutations will create heat in the body and increase your heart rate helping to fuel the body’s internal fire. Tapas – the third niyama of the Yoga Sutras- refers to the internal heat that keeps the body fit. The flowing postures of vinyasa yoga coupled with the ujjayi breathing technique will create an internal fire. The food you consume shortly after your yoga practice will be converted into fuel and used quickly. You will probably find yourself hungry at more balanced intervals as yoga aids the digestive process.

3. Live authentically. Our yoga practice is thought of as a “work-in” as opposed to a work-out. The more we pay attention to our breath and the sensations of the body, the more we learn to trust our intuition. A morning yoga practice sets the tone for your day and allows you to show up for the day’s events from a centered place of calm. You will be less likely to speak out of turn and make hasty decisions when you have allowed yourself that time in the morning to check in and listen to your inner truth.

4. Beat the blues. Yoga practiced in the morning helps to bathe the brain in “feel good” hormones such as serotonin and dopamine. Beginning the day with conscious breath and movement helps to wash away any mental cobwebs. The rest of your day is likely to be more productive as a result. As the days grow shorter it is important to rise with the sun to maximize the amount of daylight you are exposed to. Sunlight helps to regulate your circadian rhythm –your sleep/wake cycle.  Getting to a morning yoga class will give you a reason to be outside for 10-20 minutes early in the morning (the most beneficial light of the day.) According to Auraviva.com, “Even when it’s cloudy, the open sky is 10 to 50 times brighter than typical indoor lighting.”

References:

http://auraviva.com/circadian-rhythms/article/section/dynamic-daily-and-seasonal-cycles-of-sunlight

Allison Jones, RYT
Registered Yoga Teacher

Allison Jones graduated from Wellesley College in 2005 with a B.A. in Philosophy. Always a spiritual seeker, Allison found a great deal of peace when she discovered yoga and Buddhist meditation. She was inspired to become a yoga teacher to share the joy that the practice has brought into her life with others. She completed her teacher training with Open Doors Power Yoga in Weymouth, MA. in February 2009.  Allison is also working on a Master’s degree in Counseling Psychology with a holistic specialization at Lesley University. In her spare time she attends meditation retreats at Insight Meditation Society and Cambridge Insight Meditation Center.

OMBE Partners with Athleta

From the desk of Jessica L. Molleur


OMBE is happy to announce we are joining Athleta’s “Power to the She” movement.  OMBE is partnering with Athleta to create a unique, in-store experience to showcase their “Power to the She” campaign through integrative health programs and classes.  Visit Athleta’s Newbury Street store to meet with our wellness experts every Tuesday from 12:00pm – 2:00pm and join us for our in-store classes the 1st Friday of every month from 9:00am – 10:00am. Remember to follow OMBE on Facebook and Twitter to stay up-to-date with our events schedule.

Below is a list of our FREE Integrative Health Workshops and In-store Classes:

Yoga for Runners | Friday, September 7, 2012 | 9:00am – 10:00am
Join OMBE for this 60-minute yoga class that is perfect for runners of all levels and anyone looking to increase their flexibility.  This class devotes special attention to the lower body, bringing balance to any running or workout routine.  All levels are welcome!

Power of Food | Tuesday, September 11, 2012 | 12:00pm – 2:00pm
Meet the nutritionist! Bring all your food questions and take home great fall recipes, while you learn about OMBE’s holistic approach to optimal nutrition and weight loss. Schedule a free private consult to learn more!
*OMBE’s Massage Therapists will also be providing complimentary in-store table massages during this event.

Power of Acupuncture | Tuesday, September 18, 2012 | 12:00pm – 2:00pm
Meet the acupuncturist! Learn how acupuncture is a powerful tool for treating the top ten women’s health conditions. Meet with OMBE’s acupuncturist to discuss your health concerns. Schedule a free private consult to learn more!

Power of the Core | Tuesday, September 25, 2012 | 12:00pm – 2:00pm
Have you ever wondered what it means to work your core? Learn the top ten methods to strengthen your power house, or core, for improved athletic performance and cross-training.  Schedule a free private demo with one of our Pilates or fitness experts to learn more!

Power of Women’s Health | Tuesday, October 2, 2012 | 12:00pm – 2:00pm
Meet the naturopath! Learn how naturopathy can be an effective and complimentary treatment for many women’s health issues including chronic fatigue, fertility, breast cancer, fibromyalgia, and other chronic conditions. Bring your questions for OMBE’s naturopath. Schedule a free private consult to learn more!

Core + Flow Yoga | Friday, October 5, 2012 | 9:00am – 10:00am
Join OMBE for this 60-minute yoga class to experience a whole-body wellness approach to building core strength. You will flow through yoga sequences incorporating dance conditioning, strengthening exercises, and breath work for a dynamic work out. All levels are welcome!

Power of the Cleanse | Tuesday, October 9, 2012 | 12:00pm – 2:00pm
Detox and balance your body! Meet OMBE’s nutritional counselor to learn more about a five-day nutrition cleanse that includes meal plans, shopping lists, recipes, and unlimited support. Schedule a free private consult to learn more!

Power of Massage | Tuesday, October 16, 2012 | 12:00pm – 2:00pm
Meet the Massage Therapists! Stop by for a complimentary in-store table massage while you shop. Ask about OMBE’s massage specials exclusive to Athleta customers when you visit their eco-friendly health center on Boylston Street.

Power of Fitness Training | Tuesday, October 23, 2012 | 12:00pm – 2:00pm
Meet the Personal Trainer! Learn the top ten exercises for effective weight management, strength training, and injury prevention. Bring all your fitness questions and learn how OMBE combines core work, yoga, and strength training to create customized programs for each client. Schedule a free private training session to learn more!

Power of Injury Prevention | Tuesday, October 30, 2012 | 12:00pm – 2:00pm
Training for an event this season? Managing chronic pain? Learn the best treatment strategies to prevent and manage injuries. Schedule a free private consult with one of OMBE’s sports medicine experts.

Pilates Mat | Friday, November 2, 2012 | 9:00am – 10:00am
Join OMBE for this 60-minute Pilates mat class that encompasses a challenging series of classical and contemporary Pilates exercises designed to develop core strength, flexibility, and balance.  All levels are welcome! All of OMBE’s Pilates mat classes are taught by instructors that are both certified Pilates instructors and physical therapists.

Power of the Snack | Tuesday, November 6, 2012 | 12:00pm – 2:00pm
Meet the nutritional counselor! Learn how to make healthy snacks, nutritious treats, and pre- and post-workout foods with OMBE’s nutritional counselor. Learn about OMBE’s holistic approach to nutrition and weight loss.  Bring your questions and schedule a free private consult!

Power of Massage | Tuesday, November 13, 2012 | 12:00pm – 2:00pm
Meet the Massage Therapists! Stop by for a complimentary in-store table massage while you shop. Ask about OMBE’s massage specials exclusive to Athleta customers when you visit their eco-friendly health center on Boylston Street.

Power of Yoga | Tuesday, November 20, 2012 | 12:00pm – 2:00pm
Meet the yoga instructor! Learn the best ways to incorporate yoga, mindfulness, and meditation into your daily routine.  New to yoga? Schedule a free private demo!

Power of Calm | Tuesday, November 27, 2012 | 12:00pm – 2:00pm
Meet the naturopath! Learn more about naturopathy as well as important tools and strategies to manage stress in your life during the busy holiday season and throughout next year. Mindfulness, self-awareness, and the role of integrative therapies will be discussed. Schedule a free private consult to learn more!

About Athleta:

Athleta was founded in 1998 with the mission of providing women athletes with apparel for different sports and fitness activities.  The company has become one of the premier brands in the rapidly growing women’s sports and active apparel markets.  What started as a single storefront in Petaluma, California, has expanded to a national women’s sports and active lifestyle apparel brand.  In January of 2012, Athleta launched its first-ever fully integrated brand campaign, “Power to the She.”  The focus is to create a movement that not only encourages women to be their best feminine and athletic selves, but to create communities where they can encourage one another to strive for excellence regardless of their personal pursuits.

Follow Athleta on Facebook and Twitter

Breathing Exercises from Our Yoga Instructor

From the desk of Marjorie Clapp, RYT…

Proper breathing, a key aspect of any yoga practice, can ease stress, lower blood pressure, and even prevent weight gain. One of my favorite breathing exercises is one I learned from Dr. Weil called the 4-7-8 exercise.

This simple sequence can be done anywhere, and I often find myself doing it when I’m stressed, angry, or can’t sleep.

1) Exhale completely through your mouth.
2) Close your mouth and inhale quietly through your nose for four counts.
3) Hold your breath for seven counts.
4) Exhale completely through your mouth for eight counts.
Repeat this cycle three more times.

This slow, deep breathing activates the parasympathetic nervous system, stimulating the “relaxation response.” Just a couple deep breaths can help you get through any difficult situation or mental block. I recommend doing it at least once a day.

Marjorie Clapp, RYT

Registered Yoga Teacher

Marjorie completed her 200-hour certification at Sonic Yoga’s Center for Yoga Studies in 2008. Her teaching style blends strong sequences, flowing stretches, and restorative breath-work for a well-rounded Vinyasa flow that is accessible to all ages and abilities. Marjorie draws from nearly ten years of experience, making her classes diverse and creative. She also offers specialized pre-natal and post-natal yoga classes for mothers and mothers-to-be.

Marjorie graduated from Brown University with a degree in International Relations in 2007. She trained as a holistic health counselor at the Institute of Integrative Nutrition in 2009 and is currently working towards becoming a Registered Dietitian.

“Live What You Love.”

Restorative Yoga

From the desk of Jessica L. Molleur, Lic.Ac., DNBAO…

For those of you looking for some extra relaxation, mindfulness, and meditation, our Restorative Yoga class on Monday nights at 7:30pm is a great option!  Here’s more about the class:

Q. What are the benefits of Restorative Yoga?

 

A. Restorative Yoga is a gentle form of yoga that helps the body rest, release muscular tension, reduce stress, and quiet the mind.  The class is ideal for all students whether to help recover from an injury or introduce a relaxation practice.

Q. What occurs during a typical Restorative Yoga class?

A. Restorative Yoga uses props to support the body including blankets, bolsters, and blocks.  Poses are often held longer and can be adapted so that they are gentle and allow your body to open through stretching.  Classes typically incorporate relaxation or guided meditation at the end of each session

Q. How often should I take Restorative Yoga?

A.  Restorative Yoga benefits the mind and body with the combination of gentle stretching and relaxation.  A weekly practice can help to increase relaxation, help the body recover from injury, and develop a strong sense of well-being.

 

Jessica L. Molleur, Lic.Ac., DNBAO

Licensed Acupuncturist

Jessica L. Molleur is a licensed acupuncturist, herbalist and massage therapist in Massachusetts and California. She holds a Masters of Science in Traditional Chinese Medicine from the American College of Traditional Chinese Medicine in San Francisco, CA. Her training also includes a Bachelor of Science in Exercise Physiology from the University of California at Davis, CA. Jessica first became interested in acupuncture as a soccer player searching for an alternative to knee surgery.

She is a National Diplomate of Acupuncture, Oriental Medicine and Chinese Herbology through the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). Following her acupuncture licensure, she became a Diplomate of Acupuncture Orthopedics. This orthopedic specialty certification is held by fewer than 300 acupuncturists in the United States. Areas of specialty include women’s health, infertility, pediatrics, and sports medicine. For patients interested in learning more about acupuncture for fertility and IVF, please click here.

 

Book online for any acupuncture service in our Boston location or contact OMBE for additional information.

 

 

Untangling Yourself from Work

From the desk of Sarah J. Rogers, LMT…

 

We all have patterns that weave themselves into our daily lives.  Sometimes these patterns are noticeable and other times, they are so deeply habitual that even if someone were to point them out to us, we might not see them.

 

Learning how to identify our habits as they are present in our movement patterns is one thing – taking steps to untangle ourselves from those habits is another.   One of the most common movement patterns these days involves some or all of the following:

 

-sitting for long periods of time

-sitting cross-legged

-working on a keyboard

-sitting at a  desk that is not at an ideal height for us

-talking on a phone

-texting

-hunching over our work

 

Over days and months and years of combining these patterns, our bodies begin to feel it.  Perhaps your upper back and shoulders feel like they are screaming?  Perhaps your forearms feel tight and strained,? Perhaps your neck feels like it has a crick in it? Perhaps your lower legs are tight and crampy? Perhaps your thumbs throb?

 

Long-standing work environments combined with modern technology have put us into a permanent state of internally rotating our shoulders, leaning over our work, and overusing our forearms and thumbs.  Consequently, the musculature that would oppose these movement patterns becomes weakened and strained.  Imagine stretching out a rubber band.  As you stretch it out, it becomes weaker and more prone to tearing.  In our bodies, these lengthened and weak muscles are resisted by the tightened opposing muscle groups.  So, what can we do about this?:

 

-stretch tight muscles

-relax lengthened muscles

-strengthen weakened muscles

 

As these concepts apply to chronic upper body conditions present in those who work extended hours seated at a computer, some recommendations would include the following:

 

-stretching out pectorals and biceps

-strengthening the back muscles

-strengthening the external rotators of the shoulder

-strengthening the core

 

OMBE has great resources for anyone experiencing the deconditioning or chronic discomfort that can come from daily work habits.  Consider making an appointment for massage and stretching and/or visit one of our many wonderful Pilates and yoga classes!

 

Looking for exercise/stretching ideas?  Contact Sarah at sarahrogers@ombecenter.com

 

Sarah J. Rogers, LMT

Licensed Massage Therapist

Sarah J. Rogers is a licensed massage therapist and an internationally certified personal trainer. She received her training at The Cortiva Institute in Watertown, MA and The American Academy of Personal Training in Boston, MA. She is a member of the American Massage Therapy Association and of the American College of Sports Medicine. Having received her BA in Anthropology and History of Science at Smith College, she shares a deep intellectual and philosophical connection to her clients and work.

Sarah works with each client to develop a comprehensive treatment to suit each client’s goals. She incorporates neuromuscular therapy, advanced osteopathic stretching, myofascial release, stretching, and personal training. She also integrates relaxation, meditation and motivation techniques. Sarah understands and appreciates the various ways in which people use their bodies to get through their every day lives, and enjoys the process of tracing the source of discomfort and injury.

A life-long athlete, Sarah enjoys yoga, running, swimming and biking among other things. Sarah has coached swimming, participates in special education wellness programs (Cantor Youth & Special Olympics). Sarah believes that holistic and traditional health should be equally accessible to every individual. She participates in the Collaborative Health For All initiative by Jill’s List in collaboration with Boston Medical Center, Beth Israel Deaconess Hospital and Spaulding Rehabilitation Hospital.

“Good for the body is the work of the body, good for the soul is the work of the soul and good for either is the work of the other.” -Henry David Thoreau.

Book online for any massage service at our Boston location or contact OMBE for additional information.

 

Top 10 Reasons for Pediatric Acupuncture

From the desk of Jessica L. Molleur, Lic.Ac., DNBAO…

Did you know that acupuncture is a safe and effective treatment modality for many childhood illnesses?  Here are the top 10 reasons to choose acupuncture for your child:

1. ADD/ADHD

 

2. Allergies

 

3. Anxiety & other stress disorders

 

4. Autoimmune disorders

 

5. Digestive disorders

 

6. Frequent colds & flu

 

7. Migraines

 

8. Musculoskeletal Injuries

 

9. PMS

 

10. Seizures

 

Jessica L. Molleur, Lic.Ac., DNBAO

Licensed Acupuncturist

Jessica L. Molleur is a licensed acupuncturist, herbalist and massage therapist in Massachusetts and California. She holds a Masters of Science in Traditional Chinese Medicine from the American College of Traditional Chinese Medicine in San Francisco, CA. Her training also includes a Bachelor of Science in Exercise Physiology from the University of California at Davis, CA. Jessica first became interested in acupuncture as a soccer player searching for an alternative to knee surgery.

She is a National Diplomate of Acupuncture, Oriental Medicine and Chinese Herbology through the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). Following her acupuncture licensure, she became a Diplomate of Acupuncture Orthopedics. This orthopedic specialty certification is held by fewer than 300 acupuncturists in the United States. Areas of specialty include women’s health, infertility, pediatrics, and sports medicine. For patients interested in learning more about acupuncture for fertility and IVF, please click here.

 

Book online for any acupuncture service in our Boston location or contact OMBE for additional information.