| Psoas Massage + Bodywork Newsletter
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Summer in San Francisco. . .
Greetings!
 Summer in San Francisco - wet, hot, cold, windy, gorgeous? - really who knows. What we see at Psoas every year is a spike in activity level. School is out and parents are going on hikes with their kids, local races (running, cycling, swimming and triathlons) are aplenty and subsequently people are more achy. It's the increased activity, the chill or the traveling, but we always see a rise in injury and soreness. And good for you for getting out there and enjoying all that the Bay Area has to offer. Like always, we will take care of your bodies.
For you, our offerings are aplenty as well. In this newsletter Nora Auston - Psoas therapist - will teach you how to stay healthy during these crazy weather months with tips and stretches. We have a wrap-up from the Aids Lifecycle Ride, a healthy Gazpacho from local caterer and client Betty Zlatchin and exciting new supplements keeping Psoas staff and clients healthy. We are spotlighting Psoas therapist Tim McGrath and local photographer Anna Myers. And finally we have our disk of the month, a great list of summer events around the Bay Area, and our extra monthly discounts.
Please enjoy the newsletter and as always your referrals, feedback and support are appreciated.
Peace out,
Psoas
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Summertime, and the living is
freeze-y.
By Nora Auston
 Cold, wet, overcast, and breezy, the infamous San Francisco summer is nothing that would make a good Porgy and Bess song. It has ruined many a picnic in the park, diffused our 4th of July fireworks into colorful fog-shrouded blurs, and stimulated the local economy by necessitating the sale of an endless supply of heavy clothes to hapless tourists. But here at Psoas, we LOVE it! And why?
It makes for some excellent training and event weather. Truly, the weather in this city and along the coast is ideal for you long distance runners, walkers, and cyclists. Sparing you the injustices of hyperthermia and heat stroke, you are free to contend with the challenges of the road without factoring in a 30 degree spike in temperature during your workout. This is not to say, however, that you are free to ignore the requirements of adequate hydration and a good sun block. Remember, water intake helps your body regulate its internal temperature, and this includes facilitating your transition from cold to hot as well as the reverse. A good sun block is, ironically, even more important in overcast weather. The light cloud cover will hide most of the direct rays of the sun - all except the damaging UV rays, that is. What this means is that you'll be robbed of a nice tan, but still be susceptible to the wrinkles that accompany it. In these ozone-challenged days, this is especially true. So pick up a sport-formulated sunscreen with at least a 30 SPF, and reapply every two to three hours during your time outdoors. Check in at the studio during your next session for our favorite brands.
The same advice goes for all you surfers, city hikers, outdoor yogis, and busy gardeners out there. Additionally, (and we know you've heard this all before, but we care about you so you'll be hearing it again), stretching becomes even more important in the cooler weather. To be specific, we're talking about the stretching required after a good 5 - 10 minute warm up before you plunge head-on into your activity. Yup, that kind of stretching. The kind that almost everyone is tempted to forgo for the excitement of the game.
And we understand, really we do, but the fact is that a cold muscle is a vulnerable muscle. Its range of motion is shortened and its movement ineffective. If there is weakness or tough densities in the muscle at the onset of a workout, it will take a quick warm-up and targeted stretching to by-pass the probability of injury. On chilly mornings, your body heat will be concentrated in your core, leaving your muscles literally "in the lurch" until the temperature is more evenly distributed. There is also evidence to suggest that the lymph system will function better during sustained activity with a gradual warm-up, meaning a quicker recovery time for you if you set aside a little bit of time at the beginning of your workouts to take care of yourself. In short, with a quick warm up and stretching period, you can be sure that you're allowing yourself the very best workout possible. Below are our suggestions for some brief warm-up stretches that will limber you up before you head on out. If you have a specific injury that you're concerned about and would like a personalized recommendation from us as to what stretches to choose from our extensive stretching guide for your warm-up routine, drop us a line at info@psaobodywork.com.
If you do manage to injure yourself during one of your damp, foggy workouts, you may be tempted to use heat to treat the pain. However, as unpleasant it may be, ice is what you need for acute (meaning recent) injuries. Remember, you can always use ice to treat your pains, but if you apply heat to a recently injured muscle, the swelling will increase and the immune system will be hampered in its attempts to repair the tissues. Save the hot tubs, heat packs, and long steamy showers for muscle soreness after your regular workouts or for chronically tight and shortened muscles. If you are feeling the effects of your day job built up in your body, hot-tubing and other heat therapies are especially recommended by your friendly Psoas therapists.
So happy trails and trials to all of you this summer from Psoas! We hope to see you in for a bodywork session soon!
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Stretches for that Summertime fun!
The Psoas Massage + Bodywork Stretching Guide - conveniently located on our website - can help you find the right stretch for almost any part of your body. Here are three stretches that should help make all your San Francisco Summer activities easier. Adductor Stretch - more detailThe adductor muscles lie in the inner thigh. They are often tight - especially in men. Having good range of motion here is essential to many athletic activities. If you are going to be outdoors this summer - running, cycling, swimming or hiking try this stretch before you begin and see if it helps your efforts. These muscles are sometimes painful to stretch - go slow.-------------------------------------------------
Calf Muscles (Soleus, Gastrocnemius)
* A note on stretching your calf. There are two major muscles in your calf - one crosses the knee joint, the other does not. Therefore, in order to stretch both muscles, you must stretch your calf two ways - with the knee bent and with it straight.
 Gastrocnemius Stretch - more detailThe Gastrocnemius is your most superficial calf muscle. You must keep a straight knee in order to fully stretch this muscle. You should feel this high on the calf. Take your time and let the stretch happen - don't force it. Any form of leg activity - walking, running, cycling etc... will be aided by this and the Soleus stretch. Soleus Stretch - more detail
The Soleus lies deep to the Gastrocnemius. this stretch should be felt lower on the calf but remember to keep your knee bent. By stretching both of these muscles in close proximity you may be able to break up any adhesions built up between the two. If you feel pain in your achiles tendon during this stretch consult a Psoas therapist to detretmine your condition.
And, as always, we recommend regular stretching of the psoas muscle (pictured below) for all warriors, desk workers and people with legs. Learn to stretch your psoas.Check out our stretching guide for more stretches. |
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AIDS/Lifecycle 7: Beginning the Summer Making a Difference
 This is the fourth year that PSOAS has been a community support partner for the AIDS/LifeCycle, the largest most successful annual HIV/AIDS fundraiser in the nation.3,000 AIDS/LifeCycle participants from 12 countries and 42 states began their summer making a huge difference in other people's lives, and setting records along the way. From June 1 - 7, a record 2,500 cyclists joined more than 500 roadies and staff on AIDS/LifeCycle 7. Traveling 545 miles from San Francisco to Los Angeles through some of California's most beautiful countryside, together they raised more than $11.6 million-also a record- for the San Francisco AIDS Foundation and the LA Gay & Lesbian Center. Just as important, they raised HIV/AIDS awareness throughout the state and nation. Among AIDS/LifeCycle's more than 3,000 heroes was Valerie Alley, a 23-year-old first-time participant, who cycled the entire trip in her Elvis brand hi-tops. She rode in memory of her grandfather, who died from AIDS when she was five years old. At the closing ceremony in Los Angeles, the oldest and youngest cyclists, Richard Conn, 81, from Concord, and Aaron Li, 18, from Fremont, escorted the storied rider-less bicycle, which represented all the people who have been lost to AIDS. Afterwards, the San Francisco AIDS Foundation's CEO, Mark Cloutier, praised all the jubilant but exhausted cyclists and roadies: "You let people know-all over California and all around the world-that HIV is still with us, and that there's something each one of us can do about it." Cloutier pointed out that, during the time it took them to reach Los Angeles, more than 1,000 Americans had become newly HIV-positive. Four AIDS/LifeCycle participants posted blogs during the week-long event. On Day 4, Shawn, a San Francisco cyclist, wrote: "Today I woke up in a pretty good mood. The knee was great, the Achilles tendon wasn't too tight. It looked like it would be a good day. The weather was also pretty swell. We climbed the "Evil Twins" - which on any other day wouldn't be so evil if we hadn't already been biking so many miles. But given the amount of effort we've put in thus far, they were not fun. They were deal-able though. And the best part was right at the top of the second hill, we broke over the crest and saw the ocean and were at the half-way mark to LA! When I saw the ocean, and the hills, I began to weep on my bike. I have just never been an outside kinda guy....until moving to California. And the state and its beauty are changing me. I was so moved by the beauty and wonder of creation that went into making what lay before me. It was inspirational."On the same day, Scott, a San Francisco roadie wrote: "Yesterday morning my funk peaked. It wasn't just a funk though. I was profoundly sad. It seems to happen on every ride. The ride is a joyous, energetic, bawdy celebration of life. It's also our compassionate response to loss as wide as an ocean. I bring to ALC my own losses and I pick up on what others in the community bring. We lost nearly a generation of gay men, villages in Africa literally decimated, people who never thought AIDS could affect them gone too. So the story of what's going on for me at the moment, the "funk," is what it is but there's the other power behind it. I cried. I cried a lot. Greg held me. I've heard it said and experienced it that emotion is energy in motion. Letting it go, opening the heart to it, feeling it, and letting it go opens you to feel more."Shawn's, Scott's and other AIDS/LifeCycle 7 blogs, photographs and video footage available here. |
Anna Myers Photography
 We are
grateful to Anna for the time, effort, and professionalism that she put
into creating 17 beautiful images, now hanging in our studio. We also
thank our volunteer clients/models for donating the bodies to the
project. I (Scott) have known Anna for many years now and
everything she has done since I've known her, she has done with grace, at
the highest level of professionalism. If you ever need a photographer,
Anna has my complete endorsement. Anna Myers is a widely acclaimed
photographic artist who specializes in creating extraordinary images
that are spontaneous, distinctive and unforgettable. Her portraits are
easily recognized by their soulful, candid essence that is contemporary
yet timeless. Anna opened her studio seven years ago in the San
Francisco Bay Area and quickly built a reputation for innovation,
excellence and cutting-edge imagery. She is known for her fresh, fun
style and uncompromising commitment to quality.
Visit Anna Myers Photography or contact the studio by phone (510) 748-8959 for more information and to book your session. SPECIAL for Psoas Clients - Book a session by July 15th and receive 25% off of your session fee. |
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Heart Healthy and Summer Perfect
"Barcelona Style Gazpacho"
This month's recipe is low calorie, delicious for summer, and brought to us by Psoas client Betty Zlatchin of Betty Zlatchin Catering.
 2 lbs California vine ripened red tomatoes, cut into 8ths
(Early Girls or Heirlooms are a good option)
2 stalks celery, thinly sliced
1 red pepper, seeded, thinly sliced
1 English cucumber, peeled, seeded and thinly sliced
1 tsp minced jalapenos (seeds removed)
2 tsp salt ( or to taste)
2-3 Tablespoons aged sherry vinegar
(may substitute 12 year old balsamic also )
Place all ingredients in high speed blender, puree , season to taste with more vinegar and/or salt, depending on acidity of tomatoes.
Chill soup, and serve in chilled bowls, topped with garlic croutons of freshly sautéed Pain Levain (or store bought, if you must!).
A teaspoon or two of excellent extra virgin olive oil may be added (Spanish olive oil, or Italian are good choices).
Betty is a regular client at Psoas who prioritizes bodywork in her busy schedule as a business owner. Betty claims, "My bodywork at Psoas is a high priority for me. My therapist, Jennifer Lightstone, targets the areas that need work, to keep me more fit, flexible and able to perform at a higher level."
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Spotlight: Tim McGrath
As most of you already know, we take great pride in our massage therapists at Psoas. Tim Mcgrath has been at Psoas now for about 2 years, and has been practicing massage for nearly 20 years. Tim's clients often don't want to share their bodywork secret they have found in Tim, but I am now blowing it by spreading the word to all of you. 
In addition to his already amazing resume of 1600 hours of training and extensive experience with deep tissue, myofascial release, neuromuscular, sports, and trigger point release, Tim just completed a certification in Reposturing Dynamics for head, neck, and shoulders. Continuing Education is a high priority at Psoas; we therapists want to keep up with new research and learn new modalities so we can always have a tool to speed up your treatment.
Reposturing uses massage techniques, facilitated stretching, as well as the client's breath to help realign the muscles and the skeletal structure; it's kind of like a massage workout- or yoga on the table with the help of your therapist. It addresses head, neck, and shoulder concerns so prevalent among those who spend long hours at the computer, such as neck strain, headaches, carpal tunnel, and thoracic outlet syndrome. Tim is now integrating this technique into his sessions, and he can create an entire session around these specific concerns if needed.
Clients find a greater release of tension and increased circulation of both blood and nerve flow. Reposturing is yet another tool to help you achieve optimal health, and Tim is excited to help you down that path
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Discounts at Psoas 
At Psoas, we pride ourselves on keeping our clients healthy for the long run. Here is this month's special!! The San Francisco AIDS Walk is July 20th. Sponsor a walker or walk yourself, then come into Psoas and receive an extra 10% off your massage! Don't forget to check out our website for continued savings ideas! |
VitalzymX: Fountain of Youth?
 Well maybe not the fountain of youth but close. I'm taking these supplements daily and I feel great.
Simply put, we were born with a finite number of enzymes that fight off fibrosis, scar tissue, adhesions and inflamation. By about 25 we have depleted half of these and the body starts to regulate their use - doling out less to fight the build-up of fibrosis.
Do you remember how your body felt after athletic endeavors, sitting for a long time and upon waking, when you were in your early twenties? After you build up a surplus of these enzymes from taking VitalzymX, the body starts doling them out like it did when you were in your early twenties.
For you active people in your 50's and 60's, this is a great way to help remain active with decreased aches and pain.
At Psoas, we have had great success with VitalzymX. Our clients report:
- increased range of motion
- decreased pain in joints
- relief from long term pain
- faster recovery from athletic endeavor
- less ache upon waking
- decreased pain from desk related issues
If you have been dealing with chronic pain for a while, talk to your Psoas therapist about enzyme replacement. Maybe it can help.
Good luck!
Scott (owner and therapist)
For more information on the benefits of VitalzymX, check out these two articles!
Fibrosis: The Enemy of Life
What Are Systemic Enzymes and What Do They Do?
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The Psoas Newsletter
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Disk of the Month
You won't hear whale sounds or rustling leaves at Psoas. We take our music almost as seriously as our bodywork.
Almost!
Sun Kil Moon
April
Genre: Folk Rock/Indie
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First things first: Sun Kil Moon IS essentially the same band as The Red House Painters, led by Mark Kozelek. Since the very early 90's, Mark has been making beautiful, guitar driven folky, moody music based out of San Francisco. Despite doing solo projects and recording under both of these band names, all of his music has a very similar unique sound. "April" is the latest offering, and while some of the doom & gloom is gone from Mark's lyrics, he hasn't lost his signature sound. Referencing the Marin Headlands in the first track, this album, like all of his albums is at the core a San Francisco recording (older songs cite "Grace Cathedral Park", etc). Beautiful, atmospheric, soulful and light at the same time, "April" is a record that fans of Simon & Garfunkel AND The Smiths both can appreciate.
-- DJ Split
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Psoas Massage + Bodywork now offers Thai Massage with Frank Roth
Thai Massage is an interactive manipulation of the body using passive stretching and gentle pressure along energy lines. Imagine a combination of someone performing yoga with your body and getting an acupressure treatment.
Benefits of Thai Massage:
Increased flexibility
Skeletal re-alignment
Release of muscular and joint tension
Stimulation of internal organs
Restoration of balance to the body's energy system
Improved alertness
Thai Massage is a 90-minute session performed on a futon. Make sure to wear comfortable, flexible clothing.
Please call Psoas for more information or to book a Thai Massage today - (415) 227-0331.
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