Despite the many ways we may striving toward optimal health in our lives, face it, finding it isn’t easy these days. Each of us is challenged with more stress, environmental pollutants, electromagnetic field radiation and stimulus than ever before. We may eat well, exercise regularly, meditate, and do myriad of other healthful practice and yet still may feel like we’re not operating with a full tank of energy and good health.

Biodynamic Craniosacral Therapy is a gentle, hands on modality of healing that focuses on the health that is inherent in each of us. This focus can help reorient our systems to that health and in so doing can help to release patterns of trauma and pain. Though the work is subtle, it can be very powerful, bringing us to a deep state of relaxation and sense of well-being.

Now, had I stopped, gotten my ice pack out again and iced and rested it, I think I may have been a whole lot better off.  Instead, I thought movement and stretching might be a good thing. Wrong!  My whole sacral area seized up. Especially when an injury is acute, resting, icing and if possible and appropriate compression and elevation (R.I.C.E.) are a great way to start. Even after the injury is no longer acute, it is wise to keep in mind that when we stretch we should really only stretch to “the stretch point”. That’s to the first increment, perhaps even just a shadow of discomfort or tightness. Hold there and then in a short time, that discomfort should let up. At that point, you may try to go just a bit further, holding there and waiting for a release. Sharon Butler describes this very well in her book, Conquering Carpal Tunnel, an excellent book for any sort of upper body injuries due to repetitive stress.

When we’re not dealing with an injury, it’s possible to go further with stretching but still it’s important to be mindful and not go too far. I’ve seen many an injured body from going too far in a yoga class. As Wendy Bramlett from Studio Be in Boulder would often say, it’s important to always have movement in a pose. If we’re stretched to the point of being nearly frozen in a pose with no room to give. We’ve gone too far. More is not always better!

Every time we go to the doctor for our annual exam we’re reminded to do the self exam of our breasts once a month.  Great advice and how many of us really do it? Though it’s potentially life saving, it’s scary, touching our breasts looking for cancer.  And besides, what are we really looking for?  There’s lumps and bumps but what’s okay and not okay?

Perhaps if the focus were more in tuning in and loving our bodies, not so much about finding a disease, it would be easier to embrace our breast health.  If we massage our breasts on  a regular basis, we can get to know them and recognize changes in an environment of care and self nurturance instead of fear. We can also alleviate symptoms of discomfort that can be associated with monthly cyclical changes.

I teach women to do just this. Develop an understanding of the anatomy and function of the female breast throughout life’s cycle of growth and change. Learn a simple self care massage protocol that can bring relief to symptoms of breast tenderness and pain. These techniques provide deeply nourishing and soothing comfort as part of overall health maintenance. This workshop is offered in a safe setting where we can also explore some of the physical, emotional and cultural significance of the female breast.

Please note that this class is offered to women only, not because it’s not an issue for men.  Breast cancer can and does affect men as well.  But, for reasons of safety and comfort I teach in gender specific classes.  If you know of a group of men who would like this information, please contact me.

My next class will be offered October 14th at Heartspring Wellness Center in Corvallis.  Please call 541-768-6412 to register.  Cost is $35 and Samaritan employee wellness dollars and payroll deduction is available.

Even if we’ve been active all winter with exercise, yoga or other stretching, chances are we haven’t quite used our bodies in the same demanding ways that gardening asks of us.  And for those of us getting on in years — yes, I’m almost middle aged, I’ll admit — our bodies aren’t quite as resilient as they used to be.  It’s a hard lesson to learn, because despite other gardening strains in the past,  I overdid it last week.  I zealously began to prepare to plant those lovely asparagus starts that arrived in the mail.  I brought in soil to raise a bed, spreading it over the leaves and cardboard I’d smothered my grass with last fall.  Then I realized, never having planted asparagus before, that I really needed to either bring in more soil or dig into that soil under the cardboard — asparagus likes a lot of very loose and good draining soil.  Since I didn’t have more soil I began to dig. That soil was, as can be expected this time of year, one big clump of mud.  After about a third of the bed, I took a break and when I went back two days later, it didn’t take much to overdo it and tweak my lower back.  Yes, and I even stretched well after my first digging session and did yoga in the morning before going out again.

I could have prevented hurting my back if I’d really listened.  But after roughly completing the asparagus bed, I thought, “And then there are those lovely pea starts that my friend Jane gave me.  I should really try to dig up the bed for them and just slip those puppies in the ground.”  If I were truly listening to this body of mine, I would have stopped and told myself those peas will do just fine waiting until my body has recuperated from this last deep dig.  I did stop even before I got those peas in the ground, but not soon enough.  As the day progressed, I realized I’d gone too far.  I had to be very careful with my body so my back wouldn’t seize up really badly.  I treated it with some gentle stretching, resting, applying some Topricin (a wonderful anti-inflammatory and pain relieving cream that I highly recommend), and icing. It all helped but I still needed to cut back on my busy work schedule the next day.

I’m blessed that my husband, Russ, is also a craniosacral therapist so he’s helped me with a couple of sessions.  I’ve also pulled out my theracane and have been rubbing sore spots and trigger points as well as applying acupressure on myself.  It’s all been very helpful and I’m much better, and yet, 5 days later, I’m still suffering a bit.  I think I’ve managed to misalign my SI joints and though the muscles in my low back and buttock area are loosening , I still have a catch in that lower lumbar and sacral region.

If I’d only listened more deeply to my body’s signals and worked in shorter gardening sessions these early spring days, I probably would have already gotten my asparagus and pea beds planted.  As it is, I’m nursing my back and vowing to myself that I WILL listen more deeply, starting right now.

One of the greatest gifts of being a massage therapist is the reciprocal learning that happens on a regular basis.  Whatever I learn for my own healing always spills over to what I can offer my clients. It’s interesting that half of my clients this week have been dealing with low back and hip pain. They  continue to offer me so much experience and wisdom, that I will never stop growing as I work in this field!

I realized though that if I were able to do it all again, , I would do it a bit differently. Instead of working extra hard before I leave town, I’d have tried to maintain my usual full schedule but no more. It’s a challenge to start out a trip with the fatigue and stress of working overtime. I also would make more of an effort to be “the lounger” while away, and not feel like I have to experience all of the sites and adventures that a new place can offer. Kicking back and doing little isn’t easy for me, but as I age, I know it benefits me greatly to do so. One other thing… I’d take my yoga mat. The costs of bringing extra luggage on air flights these days persuaded me not to, but I know my body would have been happier to be able to do those downward dogs that need that mat.

The benefits of massage are myriad and affect all levels of being, from emotional, physical, developmental and mental. Massaging your baby, which includes elements such as skin-to-skin contact, eye contact and communication, enhances bonding. Massage is a great way for dads to find to bond with their babies.

Massage improves circulation and encourages deeper respiration, strengthens the immune system, and decreases pain and tension. It can also help with colic and sleep difficulties.  Babies thrive on touch, which is proven to help brain synapses develop more quickly and enhance mental development.

If you want to incorporate massage into your routine with your baby, rest assured; it’s not difficult.  Although classes and private tutorials are available (see below for resources) that can help to develop your repertoire of massage strokes and exercises to share with your baby, a parent can go far with these simple principles.

Have on hand a squeeze bottle with a natural, preferably organic, vegetable oil such as sunflower or almond oil (or if you have some concern that your baby may be allergic to nuts or seeds, choose olive oil).

Choose a comfortable location for both you and baby. Remember that if you’re not comfortable and relaxed, it will be difficult for your baby to be. Also make sure the room and your hands are warm, newborns can be very sensitive to cold. Have a comfortable surface and a thick towel to lay your baby on. With your baby right in front of you, sit on the floor kneeling on your knees or with your legs crossed.  For a very small baby, you may also find it cozy to massage your baby leaning back against a support with her lying on your bent legs.

Now you are ready to start massage. A very simple routine that requires very few specific techniques or strokes is to use long gliding strokes toward the heart on limbs, circling strokes around joints, clockwise circles on the abdomen and also on bottoms of the feet and hands.  I have found that starting with the legs and feet is an easy way to familiarize your baby as they are often less sensitive to cold on these extremities. When performing massage use a firm, yet gentle pressure while moving your hands slowly, and calmly to help soothe baby’s nervous system. While massaging, talk to your baby, letting him or her know what you are planning to do, and listen to your baby’s responses.  Although they can’t talk, babies do communicate and will let you know what they like.  As your baby lets you know what his or her preferences are, you can begin to expand your repertoire.  As you both become familiar with massage it will likely become a very pleasurable and enhancing time for you both.

When you are first sharing massage with your young one, choose a time when your baby is in a quiet, alert state to ensure he or she is relaxed and less likely to be overwhelmed by the stimulation.  Later, as your baby becomes familiar with massage, you can use massage as a tool to help calm him or her down at times of upset.  Many parents enjoy massaging their baby as a part of the evening routine to help their baby relax and ease the transition to sleep.  Even doing just a bit of massage on the belly or legs during a diaper change can be a wonderful addition to your routine.

If you want to learn more about infant massage on your own, I recommend the following book: Baby Massage: The Calming Power of Touch by Alan Heath and Nicki Bainbridge.  For additional information on infant massage classes in you’re area, contact your local hospital.

Beeara Edmonds