Getting it all out.

As children we are taught to pipe down and moderate our decibels. But sometimes as an adult we need to break out of this safety zone, we need to be noisy and express ourselves- unfortunately this can feel odd, even attention seeking. Here I’m going to tell you about how to use your sound as a tool for your self care

Where you think it is…

Ida Rolf, born in New York in the 1896, was the creator of Structural Integration, more commonly known as Rolfing. Rolfing is concerned with realigning the fascia through a series of treatments. As you can guess it shares a lot of commonalities with the Barnes method of Myofascial Release. But whilst I inform I also digress…


I love this quote, I love to think about it in my head in a strong New Yawk accent (I wouldn’t do it out loud- it would be pitiful- but I was so pleased that she was born in New York). The jist of the quote is the jist under pinning Myofascial Release. Where your pain makes itself known, is not necessarily the same as where your pain started. 

Low back pain? Look to the piriformis in the buttocks, or the psoas at the front of the body. 

Elbow pain? What’s the glute function like?  

Knee pain? Check ankles, up to the pelvis, leg length – oh yeah and give the elbow on the same side some attention!

Headaches? How tight are the pec muscles of the chest? Is the head pulled forward? What about the jaw- does it feel clenched at night?

Now, the above can sound a little strange, non linear and downright nonsensical. But these are the kind of things that run through the brain of a curious Myofascial therapist (does that explain the slightly quizzical look on my face as I’m processing all the visual information, written history and verbal content when I’m working with you?). We take it all into consideration so that we don’t just treat the pain (but we do that too), by working this way, we get to the root cause and you get to live your life in a more comfortable way.

If this sounds like a different approach to an all too familiar problem maybe you’d like to know more? Get in touch and we can chat about finding a way to see where the ain’t is.

Big love,

Cx

How’s your hunger? 

Recently I was listening to my business mentor talking about Entrepreneurial hunger. She described how, for her, there’s a sliding scale from “I could eat” at the bottom, to “I’m hungry” and then at the top “I’m famished starving”. The scenario ran that you were more successful in your business based on your level of hunger- the drive to create and implement at speed and with efficiency and effectiveness.
Now, at the time, I tried not to judge myself for being in a room of obviously ‘famished’ business owners, whilst I felt that I was only between peckish and hungry.

It was on the shuttle on the way back to the airport that my thoughts started drifting and I was thinking about Myofascial Release and about the physiological responses we experience during stress.

Our instinctual physiology is such that when we are experiencing stress, naturally our body focuses its energies and attention down to methods of survival- freeze, fight or flight. And what’s one of the first processes that gets shut down? Our ability to digest. 

Now, let’s expand this a little. I was attending a business school meeting. Why would a massage therapist be attending a business event? Well, for me, whilst the hands on therapy part of being a therapist comes naturally and fulfils me in a very real and satisfying way. But, if I’m being honest and real with you (I’m sure by now, you won’t mind me exposing my vulnerabilities a little) I find the day to day sustaining of a business- the marketing, the finances, the insecurity of being self employed and all that goes with it, challenging and sometimes downright stressful. Trust me, it’s never going to be the thought of a psoas release that keeps me awake at 4 in the morning. It’s the business of Business is MY personal sabre tooth tiger. 

It struck me that for many of us, maybe it is our level of fear we are experiencing that is clouding our ability to feel how ‘hungry’ we really are? Not just physical hunger, but mental hunger too. How often does the overwhelm of every day life put us in a state of mind that we can’t think about the future because we are trying so hard to manage the present? 

I travelled a long way to attend this meeting and yet, I perceived myself ‘only’ as being hungry… In one particular session, where we outlined and discussed the goals we need to achieve to move towards the bigger vision of our business, it showed me how much fear I was sat in. Buttons were pushed, tears were shed, snot was wiped and pens were inadvertently thrown. The big scary animal had roared once again!

In nature, many many moons ago, as wild animals we would have frozen as a reaction to the impending threat. Then we would have assessed the situation and made a decision “Do I fight? Or do I run? Or can I play dead? What will give me the best chance of survival?” But once we were past the big scary sabre tooth tiger, the first thing we would do is to ‘thaw out’ and literally shake off the excess adrenaline. We see animals do it all the time. Thawing out is the third stage in the cycle of stress and trauma response. In modern life, we quite often miss this third stage: we forget to shake it off and we forget to give ourselves permission to breathe deeply and relax wholly. This can leave us ping ponging between stress and reaction, stress and reaction. We never settle down, and so our hunger never kicks back in. 

Learning what our stressors are is an important first step. Then taking time to unpack them, feel into them- seeing if there is an obvious theme and using rational thinking to extract the deeper nub of what’s going on. From there, finding tools that allow us to move into the third stage at vital. Especially ones that will serve you a life time. From counselling, meditation and mindfulness, to breathing techniques and body work, there is a vast array of techniques that can aid your thawing process and deliver harmony back into your world. 

I found that when I give myself permission to be scared and acknowledge that there are things that will never be my natural forte, it stops me from stepping into the place where I feel overwhelmed. Asking for help can be tough at times (I know this, from deep experience) but ultimately rewarding. Anything that helps break the cycle and gives you space is good. I can heartily recommend starting with your breathing, it’s free, it’s easy and you can do it anywhere (I recommend you do!). You can find an little video here on my self treatment page that talks you through a diaphragmatic breathing technique-I’d love to hear how you get on.

Til the next time,

Cx

For the therapists…a list, that is also a love letter…

I think about what it is to be a massage therapist a lot. You’d almost think it’s a crazy amount. I LOVE what I do.  To the point of when I go to the pub with friends of friends and the inevitable work conversation comes up, when they say “What do you do?”, I say “I’m a Myofascial Release therapist”, then they look blank, and I then say “It’s kind of like massage, I work with the connective tissue system as much as the muscles to help ease out restrictions and injuries, then I do some stuff that resynchronises your brain with your muscles…” And 9 times out of 10, the blank look turns into a slightly excited one and the next line is usually “Oh! Really? Well, I have this niggle going on with my shoulder/knee/back/hip etc etc” Then we talk about that niggle for a while.

Now for a lot of therapists that’s where the conversation ends and everyone goes back to drinking their pints….but with me, by this point I am in my zone- there will be muscle testing, shape throwing, and activations happening and usually a step towards resolving whatever niggle was troubling them. 

Some would say that I should probably just carry my business cards more often….

Any ways, so the other day I was thinking to myself…if I could tell other therapists all the things that have made me a better therapist, what would they be?

This became a little list of 55 ways to become a more awesome therapist!
1. Drink a glass of warm water with lemon when you wake- the lemon, although acidic, creates alkaline conditions in the body

2. Diaphragmatic breathing – learn to do it for yourself, teach it to your clients. 

3. Get really clear about who you would like to work with all day, every day. Once you have clarity and start putting it out there they will come, and they will pay you lovingly and loyally (even if you’d work with these people for free!)

4. When you wake up, list three things that excite you about your day ahead

5. Learn to meditate

6. Trust your gut, not sure why you feel like you want to work on some ones feet even though they came about neck pain? Trust your gut and work there.

7. Keep it in mind that low back pain often starts at the front of the body in the hip flexors

8. Read Waking the Tiger by Peter Levine

9. Read What’s in your Web by Phil Travolocci

10. Read Psychocybernetics

11. Journal. What are your dreams? Take time to feel into them

12. Develop your sense of feel. Place a hair under a sheet of paper (even better get someone else to do it) then use the subtleties of your finger tips to find it. Then try two sheets of paper, three sheets of paper and so on.

13. Read Happy pocket full of money- yes, it’s a book about money, but it’s also a book about quantum, manifesting and abundance.

14. Drink more water! And tell your clients to do so too

15. The psoas is a beautiful muscle. Learn how to palpate it, how to release it and how your clients can do the same

16. Learn about the fascia and how this amazing web can torsion and pull through the whole body

17. Take a workshop on posture assessment

18. Learn about the pterygoid muscle and how to release it – you can change a clients life, from headaches, to head forward posture, to teeth grinding g at night

19. The acetabulum the femur sits in to form the hip joint is positioned toward the front of the pelvis. This means that as the pelvis torsions, one acetabulum will look lower than the other. Most times this is the reason for a client to have “one leg longer than the other”. Very rarely is it due to the length of the long femur bone.

20. The pelvis acts as two halves of three bones. These two sides can rotate together, shear against each other, tilt anteriorly together, tilt posteriorly together, and rotate against each other- this last one can lead to a long leg and a short leg

21. At the end of a day make a habit of listing three things about the day that you are thank you for. Gratitude is a great way of raising your personal vibration

22. At the end of every treatment ask your client to take three deep breaths in and out. Invite them to breathe in through their nose and out through their mouth. At the same time, place your hands on their feet, in your head say “I bless you, I bless you, I bless you. I release you, I release you, I release you”. On the third in breath lighten your hold on the feet, and remove your hands entirely on the third out breath. Swipe your hand in front of your belly to cut the energetic cord before stepping out of your clients energy field. Flick fingers once you have left their space

23. If your client is feeling light headed on standing, ask them to place the palms of both hands on the floor for a moment and take three deep breaths.

24. Before walking into the treatment room, take a moment to breathe in deeply through your nose. At the same time visualise the breath pouring into you through the top of your head. As you breathe out through your mouth, visualise the breath flowing out through the soles of your feet connecting you from Universe all the way through to earth.

25. Before you start each day of treatments, light a candle and ask the Ascended masters, highest of high, spirit guides and spirit beings to join you and offer you Devine guidance and help so that you can work in a more beautiful graceful loving way.

26. It’s not about the money! Shift your attention away from the numbers on your bank balance and instead create positive focus on ways you can serve your clients better. When you add more love, and more value, those digits on your statements take care of themselves.

27. Low days and dark moods can be brightened considerably by listing all the things you can possibly think of to be grateful for. Whether it’s a sunny day, a beautiful leaf, the breath in your lungs and the blood pumping around your body – there is always some little thing to be grateful for.

28. It’s ok to say no to a client. If you don’t feel like you are the right therapist for the , let them down gently, and offer them alternatives/names of therapists who may be a better fit. You don’t have to be all things to all people.

29. Recognise when chatting in the treatment room is keeping your client away from their healing. Quite often a chatty client is distracting themselves and you from the work they really need. Guide them to feel into their body and/or to focus on their breathing.

30. Teach your clients how to treat the soles of their feet with a tennis ball. It will help soften the fascial web all the way up the back line of the body, right over the top of their head and up to their eyebrow!

31. Over tight hamstrings can be lengthened by massaging the jaw- start at your masseters and rub up to the brows

32. You can demonstrate the power of positive thought to a client by asking them to rotate their upper body without moving their legs. Do this with arm extended in both directions to get a base line of their rotational flexibility. Now ask them to do the same whilst thinking about things that make them really happy. Then repeat whilst thinking about things that really stress them out. How much further around can they rotate with happy thoughts in their mind?

33. If you are looking at a client with elbow pain- check their latissimus dorsi, as well as their forearms and bicep longus attachments.

34. Read Healing Ancient Wounds by John F Barnes

35. Learn how to myofascially self treat with a foam roller- teach your clients.

36. A soft rubber 4″ ball can be one of the most helpful self treatment tools ever.

37. Antibiotics strip the gut of good bacteria. Recommend that clients take a good probiotic (not something sugary like actimel), cut down on sugar and processed foods.

38. Also, try Prebiotics these are generally, fermented, live foods such as sour kraut or kombucha, all of which keep the gut in tip top condition.

39. Ask clients “What would be a more positive and healthy way for you to act, believe and feel about this right now?” when they find themselves in stuck patterns of thinking and repetitive behaviour.

40. Don’t be afraid to write your clients letters. Actual proper ones, with stamps and envelopes. It’s lovely to receive mail and a carefully thought out letter which doesn’t reek of selling is a lovely way to reconnect and say Hi, how are you?

41. Make this your mantra “I am positively expecting great results, no matter what I see in front of me. The Universe is rearranging itself, in my best interest right now”

42. Ask. Believe. Receive. 

43. Ask your clients for testimonials on a regular basis. Prospective clients will believe actual clients far quicker than they will believe you- even if you are saying exactly the same thing!

44. Keep learning. Take courses, read books, stay curious. A expert is someone who knows a lot about an increasingly small range of things. Mastery is about deepening your knowledge and your knowing, without sacrificing your curiosity. 

45. Learn to discern the difference between your clients truth and your clients story. It’s a thin line sometimes, but an important one- their story will be the one they peddle to anyone that will listen. Watch for its self limiting beliefs – they’ll be woven in so tightly that sometimes even your client won’t be able to spot them. But when you gently coax them into the light, real healing can take place.

46. When looking at posture, don’t forget to assess at how they look stood up and how it differs when they lie down. Gravity plays a big difference in the torsioning patterns of the body.

47. Read How Not To Die by Dr Michael Greger

48. Play, pretend and fill your life with magic

49. Tell people you love them, and hug them with every cell in your body

50. Learn about Ho’oponopono

51. Tell Yourself that you love you every single day- even when the day is getting messy, in fact especially when it’s all going wrong! Believe it and treat yourself with the kindness and compassion you’d like others to treat you with

52 Get treated on a regular basis

53 Take a Be Activated course with Douglas Heel

54 Learn, love and explore the wonderful world of Fascia. There are so many ways to learn, but http://www.myofascialrelease.co.uk is a great place to start

55 ahem, Facebook like and follow Thrive Clinic & Studio, and specifically for therapists take a look at my Facebook page Treatment Unicorn for more entertaining insights into how to know, grow and love what makes you uniquely awesome as a therapist. 

It is by no means an exhaustive list, although potentially exhausting, and if you’ve gotten to the bottom of it, well…bless you.

Until next time!

Cx

So, I’m reading a book…pt1

Warning! Sensationalist book title ahoy! 


 I mean Ye Gads! We’re all going to DIE! Yes, but this is about ways to stop dying like right now, this instant! Or at least prematurely and generally due to things you could do something about with surprisingly little effort.

How Not To Die, is a nutrition book, by the Doctor behind NutritionFacts.org and its full of proper science and evidence. Dr Greger looks at the top causes of premature death and explains how lifestyle and nutrition can make the difference between life and death. I first saw this book at my Mother in Laws, and I sat very quietly devouring it, hoping that the small person wouldn’t decide that I needed playing with. And now, months on I have my sticky mitts on it. It’s so good. Like, freaking amazingly interesting, and really practical – no crazy diets or You Must Not Do This! Just stuff you can stealth into your everyday life, and the lives of those around you. And you know how I LOVE stealth.

For instance: Did you know that drinking 125ml (half a cup) of beetroot juice 2-3 hours before taking part in a high energy sporting competition can improve performance, while maintaining the same heart rate and reportedly be less exerting than usual??

Who knew that beetroot could do that? Not me, and if anyone out there would like to try it on their next training mission I’d appreciate knowing how it works out for you.

Oh! And Broccoli- that oft touted superfood, to get the best out of it and for all the necessary chemical reactions to take place, ideally you need to chop it up 40 minutes or so before you cook it. The resting time allows enzymes and chemicals to dance a merry dance and make it all powerful. However if you forget, and just chop and cook you can replace the enzyme that the heat of cooking kills, by sprinkling it with mustard power. Surely that’s some kind of alchemy??

So for all you performance heads, nutrition fiends and foodies out there, this is a read I totally recommend

‘Til next time.

Cx

I’m so excited 

Ooooh, I am so excited to share this with you 


Thrive is thriving! We have two more treatment rooms taking shape and two more amazing therapists coming on board – I’ll be introducing you to them very soon (don’t worry, the funny looking one in the photo- that’s my darling husband). If fact I can’t wait to introduce you, they are amazing ladies with crazy good hands and skills, skills, skills!

In the meanwhile, I’m continuing to build Thrive with my very own hands (did you know I’m good with tools? Not power tools though, I’m pretty old school, it’s hand saws and hammers for me!) and help from my hubby. There truly is love written into every part of Thrive and I’m so proud to be able to show you. 

Within these walls (and the walls upstairs!) expect great healing and transformation. Thrive is utterly dedicated to working with you to feel better and move better. Keep checking http://www.thrivesheffield.co.uk to find out more and meet the team soon 

Cx

I’m always curious when I hear some say “Well, I’m getting old” or “It’s my age”. I wonder why we’ve ground that so tightly into our psyche. I don’t mean that in a judgemental way, I have no expectations that we should all be like those little old ladies, octogenarian no less, in Korea still diving in the sea and pulling out seafood for their lunch on a daily basis. But, y’know, it makes me curious as to where the belief comes.
The idea of age and ageing is an interesting one. Is it a badge of honour? A delicate excuse? And actuality? I mean, yes, I know that each day we have been here 86,400 seconds longer, but almost all of the cells in our bodies renew every 28 days. That means that new are ‘new’ every four weeks.
Bodies wear, they are physical units of mass and that mass has a habit of friction in against itself in our joints and tissues. Muscles knot and tighten, restrictions limit range of movement, as does deformity, lack of stability and an overwhelmed nervous system. 
Do elephants or orangutans feel their age? Like us, they live decades. Like us, their biomechanics dictate that the majority of the mass is propelled by the extremities of arms and legs. Do you think an orangutan living near a resort in the jungle thinks “ooof! I wouldn’t want to do those stairs everyday. My hips are killing me!”
Perhaps, diet, lifestyle and cultural norms have a huge impact on our body sense of ageing. Many a client has remarked that their Grandma’s walked miles a day and climbed the stairs well into their eighties, that they worked hard up to the end even if they smoked and drank.
There are many things in our environment that are hard to control: Chemicals in our food and water system and the stress that comes from commuting and work are two examples- and even these we have great control in modifiying.
But what about our physical bodies? Could we trust that with care and diligence we could not only maintain the levels of stamina, fitness, co-ordination and flexibility over the years but actually improve them?
I would say that it is possible, especially if we stay focused on what is truly important. Love, movement, companionship, listening and being heard, positivity. If we listen not only to each other, but also to our bodies needs we have a clearer understanding of what our requirements truly are. More water? More time outside in the daylight- especially T this time of year? More rotational movement- not just forwards up and down but in all directions and planes? More time spent with people we cherish? More time spent laughing. And at the same time: Less time complaining? Less time obligation? Less expectation of decline? 
Just some thoughts on a Sunday morning…
If you have any thoughts of your own on this or responses you’d like to share please comment below. 

Are you really relaxed?

In bygone millennia, at the sight of impending danger such as a sabre tooth tiger or a landslide, instinctively we would have done one of three things: fight, flee or freeze. What do we do now? Well, whilst we fortunately don’t have to deal with maurading big cats, we still have stressors. In fact a toothy cat would be easier to deal with than deadlines, mobile phones, and family get to togethers! So with so many triggers to get us het up,  how relaxed are you?

As always, if there is anything I can help with, please get in touch at carrie@thrivesheffield.co.uk

Have you ever really ached…

Ooooh muscle burn! And the joy of DOMS. That’s delayed onset muscle soreness to you and me. Y’know that lead legged feeling a day or two after a big workout or a major event. 

The theory has stood for a long time that this soreness is caused by lactic acid building in the muscles. But is it really…

Would you like to Be Activated?

I spent the beginning of this week repeating a Muscle Activation course. Same tutor, pretty much the same content, so why repeat it? Especially since as anyone who knows me knows I have a list of courses as long as my arm that I’d like to study.

The Be Activated™ system of muscle activation is astounding. It’s simplicity is such that you’d think that once around the block and a reasonable therapist would know all they need to know…

It’s as easy as 1 2 3…

Basically, the body has two requirements: 1) to breathe and 2) to move.
Okay, so that’s that. I can move and I’m obviously breathing. Done.
But we are sneaky beasts us humans. We cheat ourselves with every breath and every move. Our brain works out the most complex and systematic schemes of body compensation. This means that, before you know it, to respond to the every day activities in our busy lives every muscle in the body is required to make us move even a little bit, and our breathing habits become shallow. Shallow breathing keeps us locked into our personal patterns of stress, fear and overwhelm. The world can become a very anxious place. Does that sound at all familiar?

In essence, Doug Heel, the guy behind Be Activated™ teaches us, as therapists, how to get our clients breathing more deeply again. When we breathe deeply, we pull ourselves out of our dependency on adrenaline: we can’t help but become relaxed and calm. Breathing really is the start of everything. 

Then, once all is calm, your body becomes receptive to change. Instead of every muscle trying to do everything all at once, the processes can be separated out again. Fascia (connective tissue) that grips and glues, can be softened. Individual muscles can be retrained so that movement becomes easy. In case you were wondering, no it’s not natural to have a tight neck stuck forward like a tortoise, especially if you’ve also got a bum like a flat balloon! You’re supposed to glide forward through the world, powered strongly by your glutes, not wrenched forward by your jaw as you try to escape neck ache, back pain, insomnia, headaches, migraines, ibs etc etc etc.

So why repeat? On a course like this, there are so many Ah Haa! moments that it’s hard to take them all on board. It’s said that on average a student with take on approximately 30% of what they are taught. And I’m guessing will only implement 30% of that in their practice. So there is always more to learn, always new things that I didn’t ‘get’ the first time around. With repetition comes wisdom and that rubs along nicely with extra life experience. And trust me, I WILL be repeating this course again, and again. There is something so ninja and so obvious about muscle activation: it feels like a language I learnt somewhere along the line and forgot. The best thing about it is not only is it fun (oh my, it is fun) but it’s also transformative, and I love transformation making.
If you like the sound of muscle activation and would like to know more, please check my website http://www.thrivesheffield.co.uk, send me an email, or give me a call on 07906 334087.