Introvert, quietly loud and proud

I read all the time: I always have a book on the go and love Fantasy Fiction (see my geek is coming out already) and I used to hate reading text books.  However when I started training and working as a massage therapist I realised that I needed to read around the subject, as there is a lot of information that I feel I need to know. I travel to my clinics by public transport so I have a lot of time that I could read. I came to the decision that I would read "work books" when travelling to clinics and courses during the week, and save my   reading for pleasure for other times that I read.  I worked out that this gives me about 500 hours of reading time per year (yep, I spend that much time on London Underground).  This might sound daunting, however I find it really worthwhile, and I can cover a large number of subjects in that time.  Some of these subjects will grace this blog as they are important.

I have just finished reading Quiet: The power of introverts in a world that can't stop talking by Susan Cain and I have realised that this love of reading is just one of the signs that I am an Introvert. This is a word that had got so many bad connotations in this world that it has become something to be ashamed of; this book will hopefully help us Introverts to reclaim it and quietly whisper it with pride.

Susan Cain describes herself as an introvert and in this book examines the way that our current, western culture is focused on and celebrates the Extrovert Ideal (loud, brash, "popular", bigger/better/newer, "confident") and is geared to force all western people into this one mould from childhood schooling onwards.  However, some of us don't fit: we like to have quiet, recovery time.  We like to read, think about problems, formulate answers and solutions, and when we think we have it right we will present it with passion (if we truly believe in it) and we are the introverts.

This isn't just a life-style choice, according to research presented in the book there are some physiological differences between us, so no amount of training will change who we fundamentally are, but we might become better at giving a speech.  These include the way that our brains actually function when presented with new stimuli such as meeting new people or being introduced to new concepts.  Introverts' bodies and minds react differently to Extroverts'.

According to the book, many of the greastest minds and business leaders (e.g. Bill Gates) were/are introverts , and they are universally accepted as being "successful", so it seems surprising that introverts are shunned as being lesser creatures that need to be changed to "fit in" and be successful.  Susan Cain provides examples of  numerous experiments that show time and again that under certain circumstances Introverts out perform Extroverts.

Many creative types (e.g. writers) are also highly Introvert and would not be able to function if forced into a brain storming group (great evidence that group brainstorming  is detrimental to both extroverts and introverts).  The book also looks at the evidence that putting Extroverts in charge can lead to a cycle that can spiral out of control (as they can overlook warning signs that an Introvert would heed), but that Introverts are frequently ignored because they don't have the best presentation skills, even when what they are saying is better than what the extroverts come up with.  However, extroverts can get the messages out there with flair and panache, can push for the beneficial risks and are good leaders.

It is one of the key things discussed in the book (although it is blindingly obvious) : Introverts and Extroverts have different strengths and they should be celebrated and encouraged, as together we will be the better for it.

Some people think I am a shy extrovert in that I can talk to strangers, will stand and give a speech at a Wedding or run courses. Yes, I can stand up in front of a room and talk or talk easily with people I've just met,  but I have to feel secure (for example they've approached me and are asking for my help or I'm hosting the party/event) and confident in what I am going to be talking about (I will have spent a lot of time thinking about what I'm going to be talking about, rehearsing what I'm going to be saying). So, I have a mechanism that helps me to do this, but it has its limitations.

I know that I need time away from people to be able to recharge my batteries so I can continue to interact (I will often disappear for a quick walk alone at lunchtimes, not only to get a breath of fresh air but to have a bit of down time), I know that I will find it easiest to concentrate in a communal area with headphones on listening to some music to drown out the rest of the world, which is something I developed to survive Office life. I really do detest open plan offices, and I think there should be a special circle in hell for the person who came up with the idea.  Open plan offices are less conducive for creative work that they are meant to foster, and this book reports on research that shows that both Introverts and Extroverts don't work as well in these environments.

This book has given me the confidence to say that my feelings are valid, that I do not have to be the life and soul of the party the whole time, that I can be me.  It also makes me accept that my clients are also a mix of extrovert and introvert and I will need to adapt my approach to suit them, similarly the advice that I give will also have to be adapted to suit them too as not everyone wants the peace and quiet that us Introverts crave.

So I am an Introvert, and I will whisper it confidently.

Don't have the scars to prove it - Myofascial Abdominal scarring workshop

In the middle of June 2013 I did two workshops with the wonderful Linda of Myofascial UK, the first looking at the Spine & Sacrum (read my thoughts about here) and the second was on Abdominal Scarring.

Most of the people who were on the course had been there the day before, so there was less of a having to get to know everyone feel to the start of the day, and we basically got started straight away.  There were some laughter to start with because one of the leaders running a course in the room next door to us was wearing a T shirt saying "Powered by Orgasm" on it (no, I have no idea what the course was but everyone appeared normal).  

This laughter typifies the day, there is an atmosphere of easiness to the courses, with little anxiety about doing the techniques (once you've got yourself correctly positioned) and more about experiencing them and seeing what happens.  It is part of what makes the courses a joy to attend.

I am fortunate in that I have not had any abdominal surgery (and I hastily look round for something wooden to touch) so do not have any scars that would benefit directly.  However I have already come across and worked with a number of people with scars and know that they have a far reaching effect on the body, and also be a store for repressed emotion.  With the abdomen this can lead to digestive issues, and postural issues (just think of what your favoured position is if you have a stomach ache)  .

In fact the curling into a foetal position , with a 'collapsed' (i.e. shortened) front is an exageration of the slumped position we can easily adopt sat behind a PC/in the car/in front of the TV. So working on this area can be beneficial for so many people who lead sedentary lives.  It is an area that is also frequently overlooked as the pain is on the back of body, but might be because the body isn't fully straigthening up.

The first technique we learnt was skin rolling, and I'm pretty sure that every single person on the course had areas that were restricted (possibly adhered) somewhere in the abdomen.  It was quite an eye opener for me on actually how much of my stomach area needed work, and it was very different for each individual. I do tell my clients that I have had everything done to me that I do to them, so I know what it is like to some extent.  So yes, this is a painful technique (think chinese burn/rippy-burning sensations) but the end result is great.

We learnt a lot of other techniques to ease the abdomen from the diaphragm down to the bladder and pelvic floor and each one was quite remarkable in how effective it was in someone who thinks they stretch well and isn't too restricted in this area. It was very common for releases in the stomach to be felt/accompanied by releases in areas of the back and shoulders, so the abdomen could play a large part in people with back problems and this is something that I will be including with more of my clients when it is necessary.

The direct work on the scar was interesting in that it can be applied not just to scars but also to the belly button (and it can be remarkably, exquisitely painful) and I had two people working on me whilst we were practicing this.  One worked on my belly button and the other on the only scar I have (on my left knee from when I was aged 8 or so and I thought it was fully healed).  The belly button was really quite tender in places, but things felt great afterwards, but I've worked with people in this area so know that it can have a large impact on the digestive system.

I was really surprised about what was happening with the 30 plus year old scar on my knee, I could feel tension down into my big toe whilst it was being worked on and afterwards the texture of the scar was very different (smoother, more pliable and a different healthier colour) and it was a pleasant surprise.

Working on the stomach can have a big impact on people who've had surgery (e.g. appendectomies, caesarians, investigative endoscopies) and this workshop provided me with a number of really useful approaches that I can and will use with my clients.  It has reminded me that I also need to pay attention to what is going on towards the front of the body when people come to me to treat the back.

Since the course I have had a couple of clients who have really benefited from the techniques I learnt over this weekend.  They have all felt a reduction in pain and an opening sensation in the areas that I've been working on.

So next up is the long anticipated unwinding course in September, which should be great fun.  I just need to learn how to fully relax before then, so I can get the most out of it.

Put your back into it, or not - Myofascial Spine & Sacrum workshop

Last weekend I had the joy of going to a couple of workshops run by Linda from MyofascialUK On Saturday I went to the workshop that focused on the Spine and Sacrum, with Sunday focusing on Abdomen (Scarring and adhesions, read about it here).  Having been to their TMJ workshop before I vaguely knew the format: meeting new people and learning techniques that enhanced what I already knew to help in this area.

One thing I do love about these workshops is that they're attended by a loyal group of therapists.  You meet a large number of people that you met at previous courses or workshops. So beforehand and during the breaks it is nice to catch up with how they're doing, what they've been up to, and what courses they've been on and have they been to America to study with John F Barnes (whose style of Myofascial Release we're taught by Ruth & Linda and something I would love to do, Sedona sounds great) There was one lady who I knew, as I walked from the Tube station, that I was going to see again (the last time I'd met her was at the MFRUK stand at CamExpo in October 2012) and there she was sitting waiting to go to the other course that was being run.  We still had a good chance to have a quick natter as we were waiting for the workshops to begin (and she's doing really well, been the US and loved the courses)

So back to the course that I was going to: Spine & Sacrum.  I work at two chiropractic clinics so I see a lot of clients who have back, neck and spinal problems so increasing the number of techniques that I can use makes perfect sense.

The spine is made up of all the vertebral bones (from the coccyx to the cervical vertebra that sit just beneath the skull) and sits around and protects the bundle of nerves that form the spinal cord.  Problems with the vertebra and spinal muscles can impact on the nerves that exit between each vertebra (which is why problems in this area can be quite so painful)

The sacrum is the wedge shaped bone (made up of 5 fused sacral vertebrae) that forms the back of the pelvis, sitting between the 2 ilia (that I refer to as the 'wings of the pelvis,).  These three bones form the pelvic girdle and whilst we often consider that these are a single fixed bone there is some movement between them each time with move the legs, and indeed the sacrum can become stuck put of position which can cause major painful conditions.

During the day there were some great techniques that focused releasing the erector spinae (the group of muscles that sit either side of the spine), pelvic muscles as these interact with the ilia that have a direct impact on the sacrum and some delightful new ways to reach specific muscles that have a key role in the health of the spine (I'm thinking of the Quadratus Lumborum and Psoas here).  Also a couple of rather lovely whole spine techniques that relax everything all the way up.  I'm not going to go into the specifics of the techniques (you'll have to go to the course to find out or have a treatment from me)

One of the key things that this workshop reminded me about is that less is more: if I'm straining then I'm pushing too hard and in fact some of the greatest and most profound releases happen when I exert little pressure.  It is a lesson that is worth learning again and again, as coming from a massage background, it is hard to remember that deep pressure is not always needed.

I feel like I came away from the workshop with techniques that I will use immediately. As I learnt things I could feel myself drawing up a list of clients that this technique would be good for, and they will hopefully benefit from them the next time I see them. In fact I've seen and worked on two regulars who liked what I had done and saw the difference in their life.

There can always be more ways to treat the spine (as there are so many things that can go wrong) so this workshop could probably be a week long course and we'd still want to know more.  In fact I already know I will be signing up for more workshops (The Advanced Upper & Lower Body 2 day courses come to mind) with them next year, after I've done the ones that I have already signed up for later this year.

TMJ fascial workshop

Those of you that I have seen and worked with are probably very bored of me talking on and on about Fascia, but I find the subject fascinating. It is even more fun to work with, especially using the techniques taught by the lovely people of Myofascial UK who ran the course I attended on the Tempro Mandibular Joint (TMJ) back in February. I have used the techniques and information that I mention here with a number of people all with great success in relieving pain around the jaw area.

The TMJ is where the jawbone meets the skull and can be an area we hold a lot of tension in and this can lead to a number of issues including chronic sinus pain (as I personally have suffered from), head aches, jaw misalignment and TMJ Dysfunction (TMJD).

There are four main muscles that work in this area are the:

• masseter, temporalis, and medial pterygoid, which closes the jaw
• lateral pterygoid, which is the only muscle that opens the jaw.

The day started off with introductions within the small group and assessments of each others jaws.  Apparently my jaw was slightly swollen on the right side, and moved to the left and had a couple of popping noises as it closed (which caused some squeamishness from one of the follow attendees)

The fascial techniques are all very slow and seemingly gentle, though they can take you through some very tender moments as you reach, release and move through binds and adhesions.  It was a great group to work with, though trying to keep a straight face and not laugh when someone was working on you sometimes proved harder.

The intra-oral (inside the mouth) work on the pterygoids was a case in point, I found it very hard not to laugh nervously as my partner for approached snapping on a pair of latex gloves.  The laughter did not last very long as once her finger was working on releasing my pterygoid muscles the pain took over (this is, in my humble opinion, one of the most painful techniques I know) The basic technique was something we’d learnt on the Level 3 iMFT course, but with some added techniques to work with the sphenoid at the same time.

The other most peculiar thing that day, which followed the rules of the John Barnes style of Myofascial Release of following where the body leads, was having my hair pulled to release something because my forehead had flushed with a red flare that is one of the signs we look for, it felt weird but much better afterwards.

At the end of the day, my jaw felt much looser and was better positioned.  Though I did have some rather unusual red marks around my face from some of the techniques. The marks have now faded (thankfully) but the relief and freedom is still here 3 months on and that feels great.

Next up for me is the Spine & Sacrum and Abdominal Scarring workshops in June. I really can't wait

Musings after a visit to an Office

I had a different, and great lunchtime this week: I visited the office of a well known International Charity (not sure if I can mention them, but you really will have heard of them) with some of my fellow practitioners from Clerkenwell and Islington Chiropractic Clinics. We were there as part of the clinic's Workplace Wellness offer where some of the therapists will come and provide tasters in the office, and that is what the charity had done as part of their own internal "Well-being Week". So along we went: Shaheeda, Francesca & Leila (Chiropractors offering Spinal Screenings), Juliette (Acupuncturist offering ear needling), Annie (Yoga teacher doing chair yoga), and Charlotte and I were offering Massage.

We were really pleased as we were shown to two large rooms with plenty of natural light.  I have done this sort of thing in a dark basement meeting room before now, but this was some much nicer.  This was definitely a nice place to work.  Charlotte and I set up the chairs in the same room as the Chiropractors, with the yoga and acupuncture in the adjacent room.

It didn't take long for the first people came in (there had been such a great demand that they had been allocated 10 minute slots) and after the initially awkward "everyone is looking at me" stage things get off to a great start.  It is strange to start massaging someone in a meeting room: there is always the feeling of everyone is staring at me (for both me and the person I'm working on), is my boss going to walk in?  This vanishes fairly soon after the back rub starts.

Most of the people had tight shoulders as they spend far too much time stuck working on a computer, and a number of ladies had one shoulder significantly tighter than the other because of their handbags and these were straight forward to work with and all were surprised at how quickly things relaxed.  Phrases such as  "Can I stay here all day" or "Can you do this all afternoon?" or "When are you coming back?" were heard a number of times from the people that Charlotte and I were working on.

A couple of the people had particular issues, such as a shoulder hurt in a fall or a bad hip. We weren't able to really get to work on these issues in the short amount of time we had, however we could show that improvements could be made.

Nearly everyone I worked on had been spoken to by one of the chiropractors so they knew that they were "wonky" or "compressed" in one area or another.  It was fun to then show them which muscles were involved and that these could actually let go (albeit only briefly) and trying to get them to imagine what a proper treatment would be like.

In the few spare moments I had (everybody wants a massage) I could see the relaxed expressions on the people who had experienced the ear needling, and a few people exclaiming how much they could feel (and that the needles were not as painful/scarey as they were expecting).

The people who had done the yoga class also had a rather blissed out expression on their faces (I didn't have a chance to see what they were actually doing, but it really seemed to work)

I do enjoy doing these sorts of events, but at the same time I prefer to spend a bit longer with each of my clients and really get to know and understand their bodies, the way that they use them and also working with them to correct and change what can be done.

I know that the clinic strongly believe that people should be encouraged to look after themselves. So if you have an office in the City/Clerkenwell/Islington areas of London and you'd like to encourage  and if you'd like them to come and visit then please get in contact with them:

Website: clerkenwellislingtonclinics.co.uk
Phone: 020 7490 4042

More information on what they offer as part of their Workplace Wellness approach can be found here

What is meditation?

Meditation is the practice of focusing and training your mind to achieve an alteration in mental state, whether bring the mind to focus on an image, or trying to still the mind so that other areas become more apparent and you “become one with the universe”.  The images you probably have of meditation probably involve sitting cross legged for hours at a time, chanting “OM” constantly and this is often how it is presented in popular culture, but it really doesn’t have to be like this.

There are lots of different types of meditation that can be practiced by people wanting to meditate and they are ways that give you something to focus on and then allow it to drift away and the constant chatter that happens disappears.  Most of them are ways to encourage you to “live in the present” rather than worrying about the past or future.  This living in the now is the reason I frequently suggest people do some sort of meditation if they are stressed or anxious. Some of the different types are:

• Visualisation: Your focus is to see images in your minds eye.  This can be imagining a candle flame in your mind, or a walk in your favourite woodland/park/outdoor space.  This can be quite difficult to start with, as your mind is likely to struggle
• Guided: This is a mixture of methods where you are talked through the techniques by someone else.  This can be someone leading a meditation group or a CD/tape of someone (it could even be yourself reading through a meditation technique you want to do).  Having someone telling you what to do can be a very good way of keeping the mind focused on the meditation and not getting caught up in your thoughts.
• Breathing: Focusing on the breath is one of the most basic forms of meditation and is something that is practiced all around the world.
• Mindfulness: This is the buddhist form of meditation and its focus is many forms of living in the present.  Breathing is used as a focus initially, but the stillness that this creates is then taken to other areas of your life and you become aware of what you are doing throughout many other aspects of your life.
• Chanting: This could be the saying of a religious prayer, repeating an uplifting motivational statement or chanting a short phrase (mantra) or making and experiencing a sound (such as OM or Aum) to act as the focus for the mind.
• Transcendental Meditation: This is a form of mantra meditation that became popular in the 1950s and 1960s and is still widely taught and practiced to this day.
• Other forms: This is the extension of mindfulness so that all areas of your life can become a form of meditation.  You can meditate on the sensations of texture/smell/taste as you eat a meal (or start with a grape if that’s too much). The feelings/sounds/smells that surround you as you walk, and even the footsteps that you take can be the focus (though this should only be done somewhere safe, not on a busy high street).  Some even talk about meditating when washing up.  Anything can be used as your focus for your mind.

I am also of the firm belief that you can spend a shorter amount of time doing “quality” meditation more frequently rather than feeling guilty about not being able to spend an hour each day doing it.  Things like breathing style meditations, walking meditations can be slipped into your daily routine in short bursts, but it is always good to have time to spend on other areas such as visualisation that need more time given to them to really benefit.

Short Breathing exercise:

Try focusing on your breathing for ten breaths three times a day:

• really feel how the air moves into and through the body,
• what parts of the spine move and at what point in the breathing cycle
• do you feel your ribs moving? if so where (top, middle or bottom)
• Do any thoughts crowd into your head? if so then note what they’re about and return to watching your breath, you can deal with what they were about after you’ve done the 10 breaths.
• When you finish do you feel any different?  

 Then when you have more time try doing the same for longer, or search out and attend a meditation group.

I run a drop in meditation group every Monday at the Clerkenwell Clinic at 1pm.

7 well-being tips for surviving the office

For all the office workers out there... I feel your pain having worked in a job where I was sat in front of a computer all day for 7 years and developing the lovely aches and pains in neck, back and wrists that you might be suffering from.  I thought that I would share a few ideas to help you look after yourself whilst you’re at work.  Since changing my career to body work I have realised that a lot of my clients work behind desks and these are some of suggestions that I give to them to help keep as relaxed as possible as most people can’t afford to have a massage every day/week.  So to help you maintain your well-being try adding these to your day:

1. Get up at least once an hour.  This can be tricky if you’re really involved in something or you’re fixed to your phone but try to get up from your chair and ideally leave your desk on an hourly basis.  This could be to go and get a glass of water, talk to a colleague rather than sending an email to them or even standing up to make a phone call.  Your body gets used to being kept in a sitting position and the hip flexors get very used to being shortened when sitting and protest when you stand up, so keeping moving keeps them active and they’ll be able to keep you doing what you enjoy.

2. The 20:20:20 rule.  This is to help keep your eyes healthy and the full rule states  “Every 20 minutes, look 20 feet away for 20 seconds.”  Constantly focussing on a computer screen gets the eyes used to seeing that distance and we’ve not evolved for it we’re meant to be looking all around and at different distances from close up work to long distance.  So looking at something in the distance exercises the eye muscles and prevents them getting lazy.

3. Sit at your desk properly. I know how easy it is to slump when sitting in front of your computer, but this sitting position really doesn’t help your back and neck. Your back muscles will weaken over time and your vertebrae will be more likely to become displaced possibly leading to slipped disks and agony.  The head is often held in a forward position putting extra strain on the shoulder muscles leading to aches and pains in the upper back and possibly headaches.  Remember:

• that your spine should be more upright and take the weight vertically down through the bones.  
• There should be natural curves in the spine so don’t sit bolt upright.  
• The spine should feel lighter when all muscles and bones are working together to keep you upright (using less energy in the process). This lightness is something I introduce to my clients after a massage so they know what it should feel like, as I find it is easier to understand once you’ve experienced it.

I know from experience that changing the way you sit isn’t easy to maintain all the time, at least to start with so it is easier to try to change it in small stages.  Start by sitting better each time you sit down , which will be at least once an hour (see tip 1) and over time you will get better at it until you start to catch yourself sitting badly.

4. Get your desk properly set up.  Having your desk organised properly and your chair at the right height can really help to reduce the strains and stresses we put on our bodies, however the workstation assessment is seen as a chore by many office workers and is seen as a box to tick off by everybody concerned, and many companies are now using an online self assessment which means that corrections aren’t checked.  I know that when my HR department came and checked my workstation I did everything correctly until they had left the room when I went back to my old habits.  What I didn’t appreciate when I was younger was that getting my mouse/keyboard/monitor/chair set up properly meant I wouldn’t develop aches and pains as quickly.  I will be spending more blog time on this, but in summary::

• when sitting up properly with your shoulders nicely relaxed, your arms should be at the keyboard height with your elbows at approximately 90 degrees,
• your arms shouldn’t be constantly reaching forward to the keyboard or mouse. If the arms of your chair hit the desk and prevent you getting close enough then get rid of the chair arms!
• move your mouse closer so you don’t have your arms constantly extended, and if your mouse mat constantly migrates away from you then try tacking it into position with something like white tack.
• if you need to raise your chair to get your arms at the right height and this means your feet come off the floor then put something underneath them (you do not want to cut off the blood supply to the backs of your legs),
• have the top of your monitor at eye height when you are sitting up properly (see tip 3) you should be looking very slightly down

5. Rest the backs of your hands. We’re typing away for long periods and often our wrists are bent slightly.  The finger muscles start in the forearm and they are constantly being used to hold the fingers off the keyboard so when you need to break from tyling whilst you think about what you’re going to write next turn your hands through 90 degrees so you rest them on the side of the palm. This then gives the muscles on the back of your forearms a well earned rest and doesn’t take a great deal of effort.

6 Keep yourself hydrated.  We are about 60% water and this needs to be maintained to allow good functioning of the body.  Modern office environments are warm and dry so tend to dehydrate people.  There are a lot of articles about how much you need to take in and 2 litres is often given as the minimum amount that you need to drink of water.  I know that I feel better if I do consistently drink plenty of fluids but I also know that:

• a lot of the food we eat contains water, though bear in mind that salty foods like crisps can make us need more liquids,
• tea and coffee and alcohol provide liquids that the body can use, though they also make up pass more liquid out than they provide as well as overload the body with toxins that need to be excreted.
• Drink little and often, that way you don’t overload your kidneys.
• Your kidneys will constantly work to keep your body in homeostatis (balance) with regards to fluid levels meaning you need to pee less when you need to take in more and pee more when you’ve drunk too much.  The colour of your urine is the best indicator of how hydrated you are, and during the day it should be straw coloured, darker than this and you should drink more, paler than this and you’re drinking too much and placing too much strain on your kidneys.

7. Take a breather.  Getting stressed, mind losing its focus.  Then stop what you’re doing and focus on your breathing, feel how it enters the body, travels down to the lungs, a short pause before you start to breath out, a pause before air enters the body again and travels down to your lungs, etc  Do this “observation” of the breath for 10 inhalations/exhalations and then return to your work.  You should feel more in control, less stressed or at least slightly fresher in mind than before.

Look after yourself on a daily basis and you will hopefully not suffer with too many aches and pain.  If you do start to get pains or over stressed do something about it.  You really don’t want it to build up to such an extent that your body shuts itself down in an effort to protect itself. Have regular massages/reiki treatments to maintain a healthy body and mind.