Uncategorized

A Break from routine

Good morning!  Perhaps you noticed that I didn’t send out a newsletter last week.  The Sunday got away from me, honestly, as Sundays have a tendency to do.  This Sunday, at 7:50AM, is already wriggling, slippery, and cunningly trying to bolt, so I’m going to try to catch it while I can.

I wanted to share with you a theme that’s been surfacing in the ether – that of the necessity of breaking from routine (um, maybe that’s why I skipped a week of newslettering last week…).

Having good routines and habits can be SO useful and beneficial.  When we can just follow the same path every day, we don’t have to expend precious energy on redeciding every moment.  We don’t have to decide to brush our teeth, we don’t have to decide which roads to take to work, we don’t have to stop and think, “what’s my password” when we unlock our phone.  We just run the program and effortlessly  and unconsciously do most of these things.

But, have you noticed how a whole day can go by, and you weren’t really there for it?  Your teeth are brushed, but did you notice how fresh and clean your mouth felt?  You arrived at work, but did you notice the magnolia tree on the corner that looks as if it popped right out of a Japanese woodblock print?  You’ve unlocked your phone a bazillion times, but did you ever once notice the ridiculous cuteness of your puppy pic on the lock screen?

Habits and routines, while saving us energy, do so by putting us in a well-worn rut.  And often times the secret to changing our pain experience lies in breaking out of that rut and TRYING SOMETHING DIFFERENT.

When we do something new, our brain wakes up and takes notice.  It comes online and starts to recalculate the massive amounts of input constantly streaming it.  Different inputs mean different outputs.  And guess what – PAIN is a an output from your brain.

I listened to a really interesting podcast Mindful Strength: Why Strength Training Helps this week.  Kathryn Bruni-Young and Nikki Naab-Levy are two cutting-edge fitness professionals who incorporate current biopsychosocial pain research into their fitness programming.  In this podcast they talk about how important strength training is, especially for people who are super mobile and stretchy.  They also talk about how important it is to break up the routine of strength training – the body is SUPER adaptable, so you need to constantly be throwing new stuff at it.  From a strength-training perspective this can look like:

  • Changing the tempo of your lifts.
  • Pausing at the top or bottom of your lifts.
  • Changing the number of reps and sets.
  • Taking rest days when your body is like, “NOPE.”
  • Changing the position in which you lift (e.g. instead of always doing pushups with your hands directly under shoulders, experiment with setting your hands super wide, or with one hand close to your shoulder and one hand really far away, or with your fingers pointing in different directions, etc.).

When you play and explore like this, not only are you sending some new and attention-grabbing stimulus to your ol’ brain pan, but you are building strength in a variety of positions – meaning that when you need to crouch down on all fours and reach waaaaay far under the dresser to grab your baby’s wubba, your shoulders and wrists will be like, “Hey. I gotchyou.  We’ve trained for this.”

A side benefit of breaking the routine is that you start to notice your days, you start to have more fun, life gets more interesting.  What could you do to nudge your way out of ruts that are no longer taking you where you want to go?  An easy thing to play with is to try to brush your teeth with your non-dominant hand.  Give it a go and watch your body be utterly confused about how to accomplish this simple task.  And notice how HARD it is to resist the urge to go back to using your dominant hand.  That urge to return to comfort is insanely strong and persuasive.

If you need help in figuring out how to add some novelty to your workouts, I really recommend the Mindful Strength Membership.  It’s $35/month (CAD), and you get a really interesting and fun assortment of classes – yoga, restorative yoga, strength training, crawling, etc.  The crawling classes are super fun and super challenging. The weird stuff is always more fun. J 

Space to be Human Lab

  • If you are in pain and are interested in exploring how some new inputs (organ massage, cranial mobilizations, movement, breath, cupping, etc.) could affect your output of pain come see me!
  • Hours:  Monday and Friday 2PM-5PM; Tuesday and Thursday 2PM-7PM.  Occasional Saturdays from 8AM-12PM.

I hope you are having a bonkers good Sunday and can do just ONE small thing that could shift your experience today.

<3


Hlo

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Uncategorized

And your foot bone is connected to your…belly bone?

Mobilizing the liver

I took Friday off work.  I had a few errands I wanted to run, a corporate yoga class I wanted to draft up, and a day off just sounded super nice.

I looked forward to it all week.  I was super excited on Thursday.

And then Friday came.  And Oh Boy.

All this free space, all these To Dos.  Where should I start? What should I do?  Should I be productive?  Should I relax?  Should I clean the house?  Should I chuck the whole list to the wind and just hang out with Huehue?  Doesn’t a living being deserve more attention  than updating my check register?? SO OVERWHELMING.

What did I do?  I know you’re on the edge of your seat.

I did the One Thing I really had to do for the day – I wrote a super spiffy yoga class for my corporate client (I am calling the class “Undo The Cube(icle)” which just truly tickles me.  And then I kinda just floated with the day. 

I got my nails done and had a great conversation.

I took a bath and tested out whether meditating in the bath tub gives me super powers like when Eleven used her powers in  the sensory deprivation tank in Stranger Things.  (I don’t think it did, but it was just Try No. 1).

I took a walk and listened to a podcast.  And in the podcast I heard a Chinese saying from Martha Beck that struck me:

“When nothing is done, nothing remains undone.”

Ahhh.  So I don’t have to push and get it all done.  I can just do what I choose to do, and that is OK. It is possible to have peace – again by changing how I look at things instead of changing my circumstances.

And with that, I’m choosing to just rest a bit more on my deck, read a fiction book (Mists of Avalon), and quit f@cking trying so hard.

Space to be Human Lab

  • The Feet Belly Connection – As part of my LTAP class, I’ve learned assessments that provide clues as to which organs could use some massage, movement, or focused attention. Why is this so cool??

This is super cool because your muscles main job is to protect your organs.  Yeah – they also move your body around, but job numero uno is organ protection.  Organs are vital to this.  This means, that when you have a pain in your what feels like your muscles, it could actually be stemming from your organ!  Isn’t this list of referrals interesting??

  • Liver- right shoulder, neck, sciatica
    • Stomach- left shoulder, mid-back
    • Small intestine- mid-back, low back, feet
    • Colon- hips, sciatic
    • Kidney- knee, hip, feet
    • Bladder, Prostate, Bladder, Uterus- Sacrum, hips
  • Come see me if you’re interested in exploring how your organs could be factoring in to your pain experience!

I hope your weekend was full of the sun kissing your cheeks and the wind playing with your hair.

<3


Hlo

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Productivity, Uncategorized

On Liberating Constraints (aka Bossy Calendars)

What do you think of when you hear the phrase, “calendar worship”?  When I first heard it, my ego was like, “Nuh-uh. Nope.  That’s not healthy.  That’s too restrictive.”  But then when I was introduced to the concept of “liberating constraint” in conjunction with “calendar worship,” my perspective shifted.  By putting self-imposed restrictions on our time, it can actually free up more brain space and energy to actually DO the things we want to do.  It can be a boon to focus and flow.  Let me explain.

I’ve been working with a business coach, Kate Reuter, and in response to my frustrations about having too much to do and too little time in which to do it, she encouraged me to start following The Life Coach School – Monday Hour One protocol.  With this protocol, you take your whole To Do list, and you book EVERYTHING on your calendar.  And then you throw away your To Do list.  You don’t need it anymore, because everything you need to do is now on your calendar. 

Easy Peasy, right?

Ha!  Well, it’s not easy.  But it IS eye-opening.

First I pulled together all the random to-do lists I have.  Then I put them in a To Do app (Todoist), and then I integrated that with my Gmail calendar.  That didn’t work so well.

Next, I actually did what Kate told me to do (Funny how one resists taking advice from an expert that one is paying quite a bit of money for.  Human brains are funny). I took my bullet journal (which is where I keep some of my tasks/appointments), my Acuity calendar (which is where I keep my bodywork appointments), and then I pulled up my Gmail calendar (which is where birthdays, some reminders, and some appointments are tracked).  No wonder I consistently feel overwhelmed – so much data in so many places.  Not to mention my Outlook calendar (which is where my appointments/tasks/reminders for my job as a project & resource manager at the bank are kept), but I’m keeping that sequestered for now.

I took all of my non-bank stuff and put it ALL on my Gmail calendar.  I started by putting in my recurring stuff:  Morning coffee & reading & writing, meditation, work-outs, showers, meals, blocks for when I work at the bank, blocks for when I see clients, and blocks for sleeping (8 hours/night). 

O M G

Before this exercise, I experienced so much self-recrimination for not accomplishing more in my week.  Why don’t I actually DO the classes I have paid for?  Why don’t I read more?  Why don’t I write more?  Why has my car been perilously close to empty for a week? 

Because my week is already pretty damn full with Living Life stuff – eating, sleeping, working. 

This was so eye-opening.  Yes, I do have some blocks of open time in my week, but I don’t have enough blocks to do EVERYTHING at the same time.  Which means I have to look at my values, and schedule those open blocks in alignment with my values.  I have to CHOOSE what is most important, and then block out time on the calendar to accomplish that.

For the past 3 weeks I have been spending an hour on Sundays planning out the upcoming week.  I already have all those recurring appointments in my calendar, which takes care of a big chunk of my week. I then take my list of To Dos that have accumulated over the week and book time for them in my calendar, and I reserve time for the following:

  • Relaxation and NOT doing stuff (usually Saturday afternoon and evening and tidbits of time throughout the week)
  • Finishing the Buteyko Breathing Certification class I bought LAST YEAR
  • Connecting with friends and/or family
  • Creating the Bodymind Blindspot Assessment and Program
  • And the misc. appointments and meetings that need to occur that week

What have I learned whilst doing this process:

  • Scheduling “free time” is liberating.  I can NOT do anything and NOT feel guilty.  “I’m just following my schedule, Ego, you can just be quiet now.”
  • I can’t do everything.  I have more realistic expectations for myself now.
  • Putting stuff on the calendar gets it out of your head, reducing “cognitive load.”  What that means is that all that stuff floating around in your head that you know you have to do “some time” takes up working memory and makes you less focused and efficient.
  • It takes discipline to do what you have scheduled to do.  Sometimes I don’t “feel” like it.  And then sometimes I don’t follow my calendar.  But sometimes I do, and then I feel very proud of myself, which is a lovely feeling!!
  • While I love working with a paper calendar, working with an online calendar makes setting up recurring events and adjusting the calendar much easier.
  • I continue to refine my calendar, based on how things went the prior week.  Each week I have a better idea of how much time things should take and what kind of balance of doing vs. being I need in order to stay sane.

If this concepts piques your interest, here are some additional resources:

Flow Research Collective – Calendar Worship and Time Tracking

  • This introduces you to the theory of “liberating constraint” and the logistics of how to start creating a calendar that will help you get into Flow.  Plus the host of the class has a gorgeous accent.  <3.

The Life Coach School – Monday Hour One

  • Brooke Castillo walks you through her approach.  I personally use kind of a hybrid between the FRC and LCS approaches.

From a spiritual, whole-person wellbeing approach, here is time-tracking guidance from “Yoga Therapy as a Creative Response to Pain” by Dr.  Matthew Taylor:

“Abusing your time commitments is participating in violence against self.  This may be in the form of overscheduling to the point that you are never still.  Or it may be by allocating your time in a manner that doesn’t reflect your inner priorities.

Both create strain and turbulence.  We aren’t machines designed to run at maximum capacity.  Try making a list of your values and prioritize them, then compare those priorities with how you actually spend your time.  Keep this list and check it each week as you plan your time.  Schedule just “being” time and honor that as a high priority.  Set the intention, set the schedule for a human (I LOVE THIS), then review.  Every week.”

Let me know if you have any questions about how I am implementing this advice, or if you need some ideas about how to get started without overwhelming yourself.

And now on to some news to share with my clients:

I am likely going to be moving in to MY OWN SPACE within the next month or so!! The new space will enable me to offer additional appointment times, and I’ll be able to offer you more treatment options including restorative yoga, mindful movement coaching, and resources to help with shifting your mindset.  I will also have an electric table, which will make it easier for you to get on and off the table, as well as enable me to lower the table, so I can more effectively treat those hips!  I am finalizing the details, but I wanted to give you a heads up as early as possible.  When I move to the new space, I will send an update in the newsletter and within your reminders from Acuity. 

Due to a variety of factors, I will also need to increase my rates.  Starting 2/1/22 rates for follow-up appointments will increase by $10.  I have options that will help keep your cost per treatment down, so please reach out to me if interested.

As always, if anything I wrote piques your interest, and you want to know more, holler at me.  I want to know what YOU want to know!  And if you need some help with reducing pain, improving your performance, or with feeling more at home in your body, you can book with me here

Whew, I budgeted 90 minutes for this letter, so I better scoot so I can get it loaded and sent out within the remaining 20 minutes.  Hope you have a great Sunday and chat with you next week!

Health & Fitness, Massage Therapy, Meditation, Uncategorized

On Getting a New Perspective

I’ve written before about Balance and how the theme of balance keeps surfacing in the ocean of my experience – the need for balance in thoughts and opinions, balance in work and fun, balance in movement practices. Eventually everything needs to wobble back to center – it’s just that we don’t know the timescale!

I took a manual therapy training class recently that is helping me embody more balance in how I think about manual therapy and in how I practice hands-on work.

I was trained in a school of thought that was very much posturally focused. We were taught how to analyze someone’s posture and note where the patient was twisting or shearing or in some other way moving out of “neutral.” These deviations from neutral provided clues to what muscles or organs or systems needed some attention.

It was/is a useful analysis, and many people WAY smarter than me are using it every day to literally change people’s lives. But, the more I read and learned about other modalities, the more I realized that posture is only part of the story. And in my own personal practice, I noted that many of my clients were feeling much better after seeing me, yet their posture remained essentially unchanged. How to reconcile this??

To further confound myself, I worked on an article for Tune Up Fitness on the importance of posture. I had the privilege of talking to several experts in the field of human performance and well-being, and most of them stated the same thing – posture is just a piece of the puzzle of pain. Oh. And the research says there really is no “perfect” posture. The really important thing is being able to move through a variety of postures depending on your need in the moment.

This whole exploration of the importance of posture helped me practice the skill of believing almost mutually exclusive things to be simultaneously true. Is posture important? Yes. And also No.

So to further develop the skill of becoming comfortable with uncertainty, I took Walt Fritz’s class, Foundations in Manual Therapy. Walt also comes from a therapy lineage that focuses on posture as a primary indicator of pain. However, after taking several classes in several different modalities (that all worked), he realized that while they all worked, their explanations were often not founded on scientific literature. YET THEY ALL WORK!! Why??

Essentially, his answer is, because of the Therapeutic Alliance – that connection between the client and the therapist – the exchange of energy and attention and intention – that communication between two nervous systems – that is really where the magic of therapy happens. It’s not that the therapist released a trigger point or freed up a restricted nerve, or unstuck some fascia. It’s that the therapist jibed with the client.

The core of his approach, “Rather than using a protocol or trusting your knowledge and experience, you’ll instead listen to your patient.”

I so love this.

I am ever grateful for what I learned at the Center for Neurosomatic Studies. But, man, the human body is all sorts of complex, and when my brain starts trying to follow the twists and turns and flexes and extensions found in a body, my insides start to get all wound up too, and my brain gears start overheating. And guess what happens then? I get all up in my brain instead of my in my body, present and accounted for with my client.

BUT

When I have scientific “permission” to focus instead on what the human being in front of me is telling me with their voice, their eyes, their body language, and I can focus on that instead of solving a puzzle, wow – then I can be present, aware, and open to possibilities that the client/therapist partnership can open up. And there is so much beauty and freedom in that.

So that is what I am experimenting with – taking all I know, all I don’t know (SO MUCH), all of what the client needs and wants and expects – and putting all that together into an experience for the client that helps them find more space, freedom, and ease. And, oh yeah, trying to have fun in the process. 🙂

Come join me on the exploration, if you want to see what opportunities for healing we can discover together!

Health & Fitness, Massage Therapy, Meditation, Uncategorized, Yoga

On The Importance of Opposites

I recently started a 5-month certification program, called Yoga for The Mind. I’m doing the course with my teacher, Dr. Betsy Rippentrop (Heartland Yoga Studio in Iowa City, Iowa), so I can learn how to use yoga to improve mental health.

The class is ALL about the importance of the mind/body connection. And the more I learn about this topic, the more frustrated I am by the term “mind/body connection” because THERE IS NO SEPARATION BETWEEN THE MIND AND BODY. They are the SAME thing. It’s like talking about the “connection” of the front and back side of a coin.

But, while they are ONE, they are also DUAL. Much like how we as humans are Me but also We.

And so this concept of balance, tension of opposites, grounding down and lengthening up keeps coming up.

In Thursday’s class we talked about the Masculine and Feminine sides of the body. Energetically, the right side of the body is more masculine – more focused on doing, being disciplined, achieving, other-soothing (so interesting!!). The left side of the body is more feminine – more receptive, nurturing, trusting, self-soothing.

It’s interesting to note, “What side of the body do I have more issues?”

In neurosomatic therapy, we often observe that people have more injuries, more pain, more tension on one side versus the other. One explanation could be that one side of the body is longer than the other (a lower limb length inequality), resulting in a sacrum that’s tilted, which can cause imbalances in muscles, fascia, nerves. Another explanation could be the existence of a pelvic obliquity, where one ilium (hip bone) is flared in while the other is flared out – again causing imbalances in the form of a spiral that travels all throughout the body, often leading to one-sided pain.

But (or maybe AND), could another explanation be, that there is an imbalance in energies in the body – one side is more dominant, and we need to focus awareness on developing qualities of the opposite side?

Whether we are talking about structure (bones/tissue/fluids) or subtle energies, the solution seems to be the same – WORK WITH THE OPPOSITES.

If one side of your torso is compressed – stretch it! If you always turn your head to the left to look at your left monitor, put your email on your right monitor, so you start looking to the right more! If you are always going, going, doing, doing, thinking, thinking. TAKE A BREAK. Get out of your Head and into your Body. Spend some time doing restorative yoga. Use the urge to grab your phone and look at Facebook as a reminder to settle your energy into your pelvis and take some smooth, slow, breaths.

Many of us were raised in a culture that values Action, Achievement, Hard Work (it’s the American Way!), so we really need to work on instilling the more feminine qualities of intuition, cooperation, sensuality. Interesting side note – it is WAY more common with my clients to have more pain on the right side of their bodies!

One of my favorite yoga poses to offset the Drive of Daily Life is Constructive Rest. I guide you through the practice here. Please remember to Check In with your heart, mind, body before and after the practice, so you can prove to your Ego that it was time well spent. 🙂

Health & Fitness, Massage Therapy, Meditation, Uncategorized, Yoga

On Just Doing It

I’ve had a real bad case of “I don’t feeeeeel like it” lately. It’s often served with a side of, “I’ll do it tomorrow.” It’s a potent recipe for not getting *&#! done!

But, each day I am reminded that, I too, am getting old. I thought it wouldn’t happen to me. Somehow, with healthy eating and moderate exercise, I could forestall this fate.

But the grey hairs are glinting through the brown, catching the light with their steely, wayward shafts.

My body is getting all weird and mysterious and unpredictable – pretty sure it’s perimenopause.

I totally HATE driving after dark.

At some point, thousand of years of human history indicate that the tomorrows will run out.

I’ve deduced that my best option is to DO the thing, even if I don’t feel like it. Even if it’s not perfect. Even if it might not work. Even if I get embarrassed. Even if I’m inconsistent and don’t DO the thing EVERY day. I just need to do it.

So here is my gift of imperfection to you!

I hosted a Gratitude Workshop last week, and here are two goodies I would like to share with you:

  1. A worksheet you can use to review 2020, pulling out 3 good memories from each month. Warning – it’s hard!! In the workshop, we started with December and worked backwards. I only made it to September, truth be told. But just reviewing those few months gave us some good insights. At the end of the worksheet are 2 exercises that you can use to set yourself up for a positive 2021.
  2. A guided gratitude meditation (courtesy of ChangeToChill.org) to get your mind and heart in a good space to complete the worksheet.

Oh! And why Gratitude? It helps us focus on the positive, improve wellbeing, improves symptoms of illness and depression, results in more optimism and happiness, stronger relationships, more generous behavior, etc. Science says!! I probably should have led with that…

Let me know what you think of the worksheet and/or the meditation. If you have any burning questions on manual therapy, meditation, thought-work, send me a note!! I live to serve (and write).

Love, Hlo.

Health & Fitness, Massage Therapy, Uncategorized, Yoga

Space to be Human

Hello My Friends!

As you may have noticed, I finally completed my name change. Heather Longoria Bodywork & Yoga is now Space to be Human LLC.

When I work with you, my main intention is to help you discover more space – more space between the muscles and fascia of your body, more space between stimulus and automatic response, more space in your bodymind to see new ways of being, thinking, and doing in the world.

I also love the sentiment of grace that come with that phrase, “space to be human.” None of us has the Right Answer. The only way to find an answer that works for you or me or him or her specifically, is to approach life with a sense of discovery, curiosity, and humor – to have the grace and self-compassion to try new things and be OK with them not working out sometimes, and to celebrate when you find The Difference That Makes a Difference.

We all need that space to be human – to do our best, keep trying, and keep learning with and for each other. As a thank you for being part of my tribe and for getting to Month 11 of 2020 together, I am offering $25 off all sessions for rest of November 2020. Use code THANKYOU25 when booking here.

And if your spine has been feeling compressed and locked up from the weight of the world (or too much computer-time), here is a short movement practice you can do that will help you start to invite more space into your spine.

If you want more tips and videos like this, check out this article on posture that I wrote for Tune Up Fitness. So many good nuggets in there!

And with that, I’ll leave you be!

With love, Hlo

P.S. If any of your friends or family are struggling with pain or tension, I would so appreciate it if you would pass on my info to them. THANK YOU!

Health & Fitness, Massage Therapy, Uncategorized, Yoga

Are you Enough as Is?

Do you harbor an idea that there is something wrong with you? Have you been on a hamster wheel of trying to better yourself to be worthy of love/acceptance? How might your life look different if you believed that there was nothing wrong with you and nothing to be fixed?

I am taking an 8 week workshop called Remind with Betsy Rippentrop at Heartland Yoga in Iowa City, and these questions were provided as part of our homework this week. I am reading, “Yoga Therapy as a Creative Response to Pain,” and the sentiment of “You are complete and whole as is” is reinforced in this beautiful book as well.

If you felt that you were whole, complete as is, how would your life change? How would you feel if you were told that you ARE complete? You were born complete – no need to prove yourself. No need to push and strive and do things you hate, just to impress others or because you felt as if it’s what you “should do.”

I almost can’t wrap my little brain around that concept.

But I think – I think what I would do – if I were whole, complete, as is, I would just do what I really ENJOY doing. I would do what makes me happy, what makes me lose track of time.

And what I really enjoy doing, is learning. Well, learning, and then sharing what I learn with others. Sharing an idea, or a practice, or a perspective that opens up space in another for new opportunity, a new way of being, space to explore – that is what I really love.

And that gets me to the point of this post – I am in the process of changing my business name to Space to Be Human. Honestly this year has tossed a lot of my goals, plans, and drive to execute on their heads! BUT, the important thing is to keep moving forward, enjoy the process, and trust that things will work out the way that they are supposed to work out.

So, all that is to say, if someday, you wake up and try to book a session with me, and Suddenly! my website and booking software say, “Space to be Human” instead of “Heather Longoria Bodywork & Yoga,” do not be alarmed. It is all legit. I’ll explain my rationale for the name (which I am 100% totally in love with) in the next post.

In the meantime, I recommend getting some paper, a fun pen, setting the timer for 10 minutes, and writing out your own response to the opening questions. I would love to hear what you come up with.

Love, Hlo.

Health & Fitness, Massage Therapy, Uncategorized

On Balance

“Everything flows out and in; everything has its tides; all things rise and fall; the pendulum-swing manifests in everything; the measure of the swing to the right, is the measure of the swing to the left; rhythm compensates”

― Three Initiates, Kybalion: A Study of the Hermetic Philosophy of Ancient Egypt and Greece

And that, my friends, explains everything – Life, The Universe, and Everything. Oh, and Neurosomatic Therapy too.

The universe, our bodies, our lives – we all strive for homeostasis, for balance. In NST, we look at the body and observe where it’s tipping, tilting, twisting away from balance. Not that any of these movements are bad, in and of themselves. But over time, done repetitively, the body starts to adapt. It shortens and lengthens muscles (Davis’s Law), it grows and destroys bones (Wolff’s Law). It adapts to be more efficient at the positions you put it in most often. Unfortunately, this means that if/when you want to move and hold your body in a different position, your muscles and joints doth protest, and that protestation can manifest as pain.

In NST, we do 84 measurements of bony landmarks in your body to see where you have made accommodations over time. Based on these measurements, we can target muscles that need incentive to relax and let go or that need stimulation to get the attention of your brain, so that the brain can start operating them better.

I have been listening to a great podcast, The Optimal Body, which is hosted by two physical therapists who have an easy-to-understand balanced approach on getting people out of pain. They introduced me to the concept of 30 for 30. For every 30 minutes that you are in a static position, spend 30 sections doing the EXACT OPPOSITE thing!

For example, if you are (like me right now), usually sitting, hunched over your computer, wrists extended, shoulders rolled forward, head craned toward your computer, eyes focused intently 2 feet in front of you, then ===> Stand Up. Extend your spine. Ramp your head back so your ears are stacked over your shoulders. Flex your wrists. Stretch your arms out to the side and point your elbow pits up to the ceiling. Look out your window and at the farthest, farthest tree. Do that for 30 seconds.

This is SUCH a simple exercise – no fancy cueing, no complicated instructions to remember. Just DO THE OPPOSITE OF WHAT YOU USUALLY DO. You remember that episode of Seinfeld where George Costanza does the opposite of everything his instincts tell him to do, and his life suddenly turns around?? Well, in this rare instance, follow George’s example.

I am in the process of figuring out when/how to return to NST practice. Miss Rona is being very difficult. But I will get it all figured out soon. In the meantime, feel free to reach out to me with questions, comments, suggestions for what you would like to hear about next. Thanks SO MUCH for reading!!!

Take care, My peeps!

Uncategorized

What is Neurosomatic Therapy?

You know that quote from Morpheus in the Matrix?

“Unfortunately, no one can be told what The Matrix isYou‘ll have to see it for yourself.”

That’s kinda how I feel about neurosomatic therapy. I mean, at its base, it’s a form of massage therapy. But I feel as if I have to layer on all these caveats and qualifiers, after I drop those words, “It’s a form of massage therapy,” so that people have a more realistic expectation of what treatment entails.

How about I just get started instead of wasting both of our time talking about talking about it!!

NST is a form of very targeted bodywork that is focused on bringing balance back to the body and the nervous system. Each session begins with a postural assessment during which we measure the position of many of your bones, including the bones of your head, in a few different positions (standing, seated, laying down).

We use these measurements to identify areas where the body is tilting, twisting, flexing, or extending. These measurements, along with your history and symptoms give us a good indication of what muscles, organs, or bodily systems need attention.

We’ll review the results of this assessment with you, help you understand what we think could be contributing to your pain, answer any questions, and then dive into treatment.

Treatment usually consists of very focused manual therapy (we might just work your right anterior deltoid, for example, instead of working your entire shoulder or both shoulders). We not only treat the usual suspects (upper traps, posterior neck, etc.), but we also treat muscles commonly overlooked such as the muscles on the face and head, the front of the neck, and inside the mouth, eye muscles, muscles of the hand and foot, etc. Treatment may also include joint mobilizations, breathing exercises, and treatment of your organs (heart, lungs, liver, intestines, bladder, etc.),

The work can be intense for some, as we search out specific areas (trigger points) that are not getting good blood flow. While the treatment may at times be uncomfortable, it should never be painful to the point where you are bracing against the pressure.

What can NST help with?

Headaches, migraines, tinnitus, vertigo, TMJ disorders, sinus issues, neck pain, whiplash, frozen shoulder, thoracic outlet syndrome, tennis/golfers elbow, carpal tunnel syndrome, back pain, scoliosis, low back pain, digestive issues such as IBS, painful periods, hip pain, sciatica, shin splints, foot pain, plantar fasciitis, etc.

Can NST fix me?

With NST we help you and your brain bring awareness to areas of the body that are misused, abused, or confused. This improved awareness, enhanced by expert targeted manual therapy and consciously done exercises, can help decrease pain and improve your performance. Ultimately, it’s YOU that heals YOU, by using this new-found awareness of postural patterns and habits to change how you move and interact with the world.

How long does it take to get better?

Some clients see marked improvement in their first session; however, many clients feel much better after the 4th session. Some clients see tremendous improvement after 10 sessions or so. It really depends on the severity and length of your symptoms, as well as other factors that influence your perception of pain (e.g. sleep, your thoughts about the pain, nutrition, movement, etc.)

What should I expect in a session?

During the session you could be up and down off the massage table, and you may be moving into a variety of positions (prone, supine, side-lying etc.) for treatment. To facilitate how active and varied the session can be, you will be dressed in either gym shorts (if you are a male) or a NST gown (shorts and a shirt that opens in the back) if you are a female.

Each session will begin with the postural assessment and interview. Then treatment will commence. Treatment will include education, using models or anatomy software, to help you understand what is going on in your body. You may also do some exercises, and you will likely get homework. Lasting change can only occur by repeatedly showing the brain how to access the “new normal.”

Here is a video that shows a typical NST session.

What if I have more questions?

Leave me a comment below, or contact me using the link above or on Facebook at https://www.facebook.com/hloyoga/.