| Psoas Massage + Bodywork Newsletter
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The Madness of Repetitive Strain of the Arms, Neck and Shoulders.
Greetings!
 Can Repetitive Strain Injury and Upper Extremity Nerve Entrapments drive you Mad?
Well yeah, kind of.
There is the pain, not knowing why, not knowing how to help it, loss of strength and all that comes along with it. Clients report lack of energy, lost sleep, lost productivity, frustration and eventually insanity. Ok, very rarely insanity.
But really, RSI and nerve entrapments are really frustrating, and we are here to help you with explanations and solutions!
Also we have a great, healthy taco recipe, a huge events list for 2009 - to help you figure out how and when you are going to push yourselves, AND stretches for all you making your living using your hands (dental hygienists, desk workers, electricians, musicians etc...)
Of course we have some special discounts for you in this newsletter and we are introducing a new line of comfy, stylish clothes for women.
And finally, the biggest reason to be Mad in March is MARCH MADNESS - the men's NCAA college basketball tournament. We have put together a great pool with excellent prizes. FREE to join, so come get mad with us. Who will have bragging rights for the next year?
Peace out,
Psoas
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Nerve Entrapments of the Arms, Neck and Shoulders
(Upper Extremities)
 In September's
newsletter we spoke about the perils of desk work and how to prevent
injury. In October
we introduced fascia and adhesions and provided you with preventative measures
that aid in the healthy maintenance of your soft tissue. This month we will be
sticking with a desk related disorder that is extremely common in people making
their living on the computer.
Upper extremity nerve entrapments occur due to muscles,
tendons, ligaments or fascia either adhering too or pressing on a nerve. These
nerves originate in the cervical spine and supply motor and sensory stimulation
from the neck down to the fingertips. An entrapment may manifest as pain,
pressure, ache, throbbing, tingling and most severely numbness and loss of or
complete lack of strength. The occurrence may be felt anywhere along the nerves
path (from neck to fingertips) and can come on suddenly or slowly over month,
years, or even decades.
It's common for a client to say, "I first started feeling
tingling 10 years ago, but I got used to it - just thought I would have to live
with it - and now it's much worse."
Luckily, you don't have to live with it. Many of our
therapists at Psoas are completely capable of finding and removing the "clamp"
on these nerves. Active Release techniques (ART) provides a particularly
effective method of applying tension to the nerve to pull it under or through
the entrapment. Relief is sometimes instant.
Many people believe they have carpal tunnel syndrome or some
other type of soft tissue disorder but simply have a nerve being pressed upon.
Likewise, many people who are convinced that they have
Sciatica, just have a nerve entrapped by soft tissue. ART also provides similar
protocols to deal with numbness, tingling, and loss of strength down the leg
and in the buttocks.
We will provide some stretches below to help with these
issues, but when it comes to numbness, pain, tingling, and loss of strength
down the arms, take care of it NOW!!! The longer you wait, the harder it is to
deal with, and minor pain and tingling can become debilitating (to the point of
having to seek new, non-computer related, employment) seemingly over night.
If you are experiencing any of these symptoms, don't wait -
call us today - 415-227-0331.
Good luck and good health.
Scott - Owner, Sports and Clinical Massage Therapist, ART
Specialist
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Avocado Tacos
 This is one of my favorite, easy dinners! Almost no prep time, and minimal stovetop time make these delicious tacos one of my top choices for those busy evenings.
With less than 30% of calories from fat, 10% of calories from saturated fat, and 360mg of sodium per serving; these avocado tacos also meet the "5 A Day for Better Health" program!
Ingredients:
1 Ripe California Avocado
1/2 Medium Onion
1 Large Red Pepper
1 Large Green Pepper
1/3 Cup Fresno Cilantro, finely chopped
Fresh Salsa
4 flour or whole wheat tortillas
1. Cut onion, red and green peppers into long thin strips
2. Lightly saute onion, red and green peppers
3. Cut avocado into 12 slices
4. Warm tortillas, fill with avocado, onion, red and green peppers
5. Top with fresh salsa and cilantro
Try adding black beans for a little more substance!
Enjoy! |
2009 Events
 Need to find your next event?
We have compiled a list of running, cycling, swimming and triathlon events through the end of the year!
Good luck.
Download our Event List
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Stretches for Upper Back, Neck, Shoulders and Arms.
If you are dealing with Repetitive Strain Injury (RSI) in the upper body these stretches are for you. But come in and see one of our professionals if you are feeling pain or think that you may be acquiring RSI. I work at a desk. How often should I stretch? What should I stretch? When should I stretch? Here at Psoas, these are not such straight forward questions. If you were sitting with a Psoas therapist, they would probably ask you ten questions before they gave you very specific answers. So next time you are at Psoas, ask your therapist if these work for you or if they should be modified. While anyone can get RSI the most common complaints come from deskworkers and other people whose job or hobbies require substantial arm use. These stretches address the most common tight spots and should be pretty good for most. All uni-lateral stretches below show right side stretches As with all stretching programs, be careful, go slow and if anything feels strange, contact us here at Psoas. Good luck and happy stretching...
Scalenes - more detail There are 3 separate scalenes muscles, all needing individualized stretches. - Neutral position (middle Scalene) shown here.
- Sit up straight with head facing forwards. (Neutral position)
- Stabilize shoulder down on right side by holding onto a chair or sitting on hand.
- Placed left hand over head above right ear and gently flex neck to the left by bringing left ear to left shoulder.
- Hold for 15 - 60 seconds.
- For the anterior and posterior scalenes start with your head turned slightly left and then right.
 - Start seated in a chair - head facing forward feet firmly on the ground.
- Stabilize shoulder down on right side by holding onto a chair or sitting on hand.
- Gently tuck chin towards chest.
Sub-Occipitals - more detail Simply use hands to gently tuck head forward chin to chest.
- Simply use hands to gently tuck head forward chin to chest.
- To help tilt the head, place one hand on neck and one hand on head, thumb side down. Move hands away from each other aiding the tilt of the neck.
- Hold for 15 - 60 seconds.
Rhomboids - more detail Clasp hands and face palms away from the body.
- Push hands as far away from the body as possible while you slouch, rounding mid and upper back.
- Breath deeply expanding the back.
- Hold for 15 - 60 seconds.
Pectoralis - more detail These are large strong muscles - go slowly just till you feel a stretch than move deeper as the original stretch fades.
- At doorway, exposed beam or wall, place right arm straight out to side and bend elbow to a 90 degree angle.
- Place that hand and elbow just inside wall, body even with wall.
- Move right foot forward and turn torso to the left.
- Repeat the stretch continuing to find the slight stretch, letting it fade and then finding the stretch again. Use your breath.
The Pectoralis Major is a large fan shaped muscle. In order to stretch its entirety, one must use three separate positions. The 90 degree angle is one but also move the elbow slightly upwards and downwards to stretch the entire muscle. Wrist Flexors - more detail
Extend right arm in front of you, palm up.
- Extend fingers down towards the ground and reach with your left hand helping to open the palm side of the hand and stretch the flexors of the wrist and forearm.
Wrist Extensors - more detail
Extend right arm in front of you, palm down
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Flex your fingers down towards the ground and reach with your left hand helping to open the back of the hand and stretch the extensors of the wrist and forearm.
- Hold for 15 - 60 seconds.
And also remember to always Stretch your Psoas - sitting is about the worst thing you can do for it. |
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What is A.R.T. and how it can help you?
Active Release Technique
A.R.T. is a patented, state of the art, soft tissue
system/movement based massage technique that treats problems with muscles,
tendons, ligaments, fascia and nerves. Headaches, back pain, carpal tunnel
syndrome, shin splints, shoulder pain, sciatica, plantar fasciitis, knee
problems, and tennis elbow are just a few of the many conditions that can be
resolved quickly and permanently with A.R.T. These conditions all have one
important thing in common: they are often a result of overused muscles.
How do overuse conditions
occur?
Over-used muscles (and other soft tissues) change in three
important ways:
-acute conditions (pulls,
tears, collisions, etc), -accumulation of small tears
(micro-trauma)
-not getting enough oxygen
(hypoxia).
Each of these factors can cause your body to produce tough,
dense scar tissue in the affected area. This scar tissue binds up and ties down
tissues that need to move freely. As scar tissue builds up, muscles become
shorter and weaker, tension on tendons cause tendonitis, and nerves can become
trapped. This can cause reduced range of motion, loss of strength, and pain. If
a nerve is trapped you may also feel tingling, numbness, and weakness.
What is an ART
treatment like?
Every ART session is actually a combination of examination
and treatment. The ART provider uses his or her hands to evaluate the texture,
tightness and movement of muscles, fascia, tendons, ligaments and nerves.
Abnormal tissues are treated by combining precisely directed tension with very
specific patient movements. It is non-invasive, very safe, has virtually no
side effects, and has a record of producing very good results.
These treatment protocols - over 500 specific moves - are
unique to ART. They allow providers to identify and correct the specific
problems that are affecting each individual patient. ART is not a cookie-cutter
approach.
In general ART is administered by shortening a structure
(muscle, tendon, ligament or fascia), applying specific tension to that
structure and then lengthening the structure. With the proper tension depth and
simple skill of the practitioner ART quickly reduces or eliminates scar tissue
and adhesions that cause tightness, reduced range of motion, soreness, tension
and pain.
ART can also address nerve entrapment which makes it a great
protocol for many patients with numbness, tingling and loss of strength in the
extremities.
We attempt to have our patients perform active movements
during the treatment process, which stimulates neurological reaction, thus reducing
pain during treatment. Treatments tend to take 8-15 minutes for each area being
treated.
Treatments can feel uncomfortable during the movement phases as
the scar tissue or adhesions "break-up". This discomfort is temporary
and subsides almost immediately after the treatment.
It is common to feel a duplication of your pain symptoms during
the treatment (a good indication that the problem has been identified).
Patients often say that treatment " hurts good". What condition can be treated with ART?We use ART to treat a broad range of soft tissue injuries, including the following: -Arthritis
-Achilles tendonitis
-Ankle Injuries
-Back Pain/Injuries
-Bicepital Tendonitis
-Bunions
-Bursitis
-Carpal tunnel syndrome
-Compartment syndrome (Chronic)
-De Quervains's tenosynovitis
-Foot pain/injury
-Frozen shoulder or adhesive capsulitis
-Gait Imbalances
-Golfers/Tennis elbow (Tendonitis)
-Golf Injuries
-Hammer Toes
-Hand Injuries
-Headaches
-Hip Pain
-Ilio tibial band syndrome
-Impingement syndromes
-Joint dysfunction
-Knee meniscus injuries
-Knee Pain
-Leg Injuries
-Muscle weakness
-Myofascitis
-Neck Pain
-Nerve Entrapment Syndromes
-Plantar Fascitis
-Post surgical
-Repetitive strain injuries
-Rib Pain
-Rotator cuff syndrome
-Running Injuries
-Scar Tissue Formation
-Sciatica
-Shin splints
-Shoulder Pain
-Sports Injuries
-Swimmers Shoulder
-Tennis elbow
-Thoracic outlet syndrome
-Throwing Injuries
-Whiplash (Hyperextension /hyperflexion injury)
-Wrist Injuries
-Muscle pulls or strains
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March Madness
Let the Madness begin.
That's right Psoas Massage + Bodywork is running an NCAA
Men's Basketball Pool. And not just any pool but an awesome, free,
spectacularly prized pool. We talked to our
partners and everyone loves the idea - so they are all donating great
gifts and of course we will donate multiple massages as well.
So far we have prize donations from MV Nutrition, Blue Sparrow Pilates, Marathon Matt, Kerri Kelly - Yoga for Runners, Fleet Feet and of course Psoas Massage + Bodywork. We will provide a newsletter for the event with special prizes and discounts to all involved during the Tournament. Prizes range in value from $100 - $450. Not too shabby. And of course the winner gets a year of bragging rights (value - priceless). We will be sending out an email with our username and password - so you can fill out your brackets - around March 16th. Be sure to let us know if you'd like to participate!The first round begins March 19th and the Champion will be crowned April 6th. The link below seems to work on some systems not on others. Just make sure you send us an email to info@psoasbodywork.com The subject line must say "Join March Madness". Join March Madness |
March Discount
 Psoas
now has three A.R.T. practitioners, with new extended hours during the week, and we love the results we are
getting with our clients. Active Release Technique helps treat acute
injuries/repetitive strain on muscle, tendon, ligament, and nerve
impingement - Try it; it works!
We are extending "A.R.T. month" through March since we have had such a demand for appointments! If you have never tried A.R.T., now is your opportunity!
We are offering 50% off your first A.R.T. session through 3/31/09!
If you have already been seeing us for A.R.T., don't think we have forgotten you! We are now offering packages of 5 for 15 and 30 minute sessions.
Save 10% on each session when you purchase a package of 5!
Call Psoas to set-up your appointment! |
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Introducing OmGirl Clothing
 Psoas is
now selling OmGirl Clothing!
Looking for some new, unique lounge/yoga wear?
We
thought we stumbled upon a good thing when we found OmGirl, all the clothes are
made in L.A.
and many of them are organic cotton.
OmGirl is hard to find in San
Francisco, and for all of your girls that like to have
comfortable yet stylish clothing, this is your solution.
OmGirl clothing was created to reflect a state of harmony and balance for the
modern woman without sacrificing style and comfort. OmGirl uses textures,
colors, and images that inspire, empower, and entice. Only the best fabrics are
chosen for the clothes, and colors are carefully selected to enhance, reflect,
or even alter a mood with meditative, playful, and inspirational shades.
Come into the studio to check out the new Spring 2009 line! We have several
varieties of tanks, wraps, and pants! |
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