Orthosoma: Rolfing Structural Integration- Advanced Bodywork

https://fasciaresearchsociety.org/2022.php

2022 - Fascia Research Society

I try to avoid desk work, as much as possible. When I have to, I use a zero-G chair & a lap desk.

Make your job less painful, at least physically Here are five tips from ergonomic experts to create a more comfortable and less painful work environment.

I have helped several clients regain more mobility in their knees post replacement.
The “muscle guarding” is tough to get through- I use a combined approach of active release, scar work & fascial manipulation, to help clients regain function. A lot of times, the quads are already in trouble pre-surgery, from managing the painful joint.

I prepared for my knee replacement surgery. But I had a lot to learn. Difficulties related to the surgery are sometimes minimized by surgeons. Other surgeons say that it’s the most effective way to deal with intractable arthritis.

https://www.facebook.com/share/NJKF3iBNuKvwiPPk/?mibextid=WC7FNe

SUPPORT A MAJOR STRUCTURAL INTEGRATION RESEARCH STUDY Who & Where: My name is Katja Bartsch. I am a PhD student at the Department of Sport Science and Sport, Friedrich-Alexander University Erlangen-Nürnberg, in Erlangen, Germany, and a board-certified Structural Integration practitioner. What: My research project, which is supervised by Robert Sch...

Even in ancient human history, we made this mistake. 😜

Smartphones weigh a few ounces.
The human cranium weighs EIGHT POUNDS!

Why in the world would you bring the big thing, to the little thing?
Bring the little thing, to the big thing!

If your neck bothers you, or you get headaches, pay attention:
Bring the PHONE to your EYEBALLS.
Hold the PHONE UP, not HEAD DOWN.

For more historical (sometimes hysterical) posture & movement efficiency advice, visit your friendly neighborhood Rolfer!

This picture is Absolutely not in 800 🤣 Björn Ironside 🔥

I recommend at least an orientation with a professional trainer. Slow & steady wins the race, here.

https://www.npr.org/sections/health-shots/2024/03/11/1236791784/strength-resistance-weight-training-longevity-aging-heart-disease?utm_source=facebook.com&utm_medium=social&utm_campaign=npr&utm_term=nprnews&fbclid=IwAR2wTp0pz_Z_KEbLjBeA4vi-fOjtUQLLLuoJ61Bgl1zCUjKWrbXl4_ZK7ow_aem_AdbhjUajeXn3Xw4c8yDG9bf97Xnh58sQ-NJZ2hDBsJ-hMeQcjC2Z_5X6Y6CLlANK-K4

Women who do strength training live longer. How much is enough? Strength training is good for everyone. But women who train regularly, reduce their risk of death from heart disease significantly. And here are 5 other hidden benefits of building muscle.

People ask me about self-defense, as a martial artist.
The truth is, staying healthy IS your best self defense.

Heart disease is the biggest killer in the US, not violence.

Dr Leana Wen’s excellent article gives tips on the most important factor in self defense:
Your heart health.

1. With your doctor’s help, mind your blood pressure, blood sugar, and cholesterol. While BMI is a farce, fat mass over a certain percentage, increases health risks.

2. Substance use: To***co smoke is dangerous, whether first or second hand. Excessive alcohol consumption is, as well. Ma*****na is wonderful, but even Willie Nelson went to edibles. Inhaling toxins, including air pollution, can cause problems from neuropathy, to COPD, to congestive heart failure, to more heart attacks.

3. Exercise: 150 minutes a week gives a 31 percent decrease in mortality. Find something you like to do, & make it a habit.

4. Food: Ditching ultra processed foods (trans fats and sugar are not your friends) can decrease deaths by 9 percent.

5. Sleep: Getting 7 hours of sleep, MINIMUM, lowers blood pressure and coronary artery (“widowmaker”) blockage problems. Your mind will be clearer, too.

Go for it!
Give yourself an extra 40 percent chance at good health.

Opinion | How to protect yourself from America’s No. 1 killer What everyone can do to improve their cardiovascular health.

Been seeing a lot of upper body nerve problems- & I have had them, myself.
A client asked how nerves might develop neuropathy, & I put together a very simplified explanation.

Nerves are in a bundle of cables (nerve, artery, vein, lymph).
Pressure from tight tissue can strangle the cable- usually at the neck or collar bone, but also at pressure points, along the limb.
Low oxygen, or too high oxygen, can mess up tissues & clog them- diabetics have a problem where they get acidic, & that makes fiber building cells (fibroblasts) hyperactive.
The fiber cells overproduce, in an acidic environment, & clog fascial tubing up, further restricting healthy fluid flow. This can drive inflammation & ischemia (lack of blood flow) which can worsen the situation.
Vasoconstrictors (ni****ne) or lack of oxygen from disordered breathing, can reduce blood flow in/along the cable.

Great article explaining sticky shoulders.

https://www.painscience.com/tutorials/frozen-shoulder.php?fbclid=IwAR2L0hSZ5VWDHHqfPt_IeY3JA-xLurmjfVdo4xZNz3R_UtEVITCiuF72_RQ_aem_AQMaI3IuwCwyyGQ-_rP_-1a90_OY47-7r3PFRVr3p0iSOSU5RC4vWpvkgr0FsSKx6Og

Complete Guide to Frozen Shoulder, 2024 A readable self-help manual for one of the strangest of all common musculoskeletal problems, adhesive capsulitis.

I identify with “Popcorn Brain” so much!

https://www.npr.org/sections/health-shots/2024/01/04/1221730997/want-to-stress-less-in-2024-a-new-book-offers-5-resets-to-tame-toxic-stress?utm_campaign=npr&utm_term=nprnews&utm_source=facebook.com&utm_medium=social&fbclid=IwAR3u0MSMrfVv2EOKxOkq4i9xscWrByGZjqKUDxpo0kc8NYPW5wCSqVR3xUg_aem_Ac32vaxb_PSPpQkwKxOaG_Vr4T3wsUsqvGl2QgKe2yuT5KnHIbdN74n98qHJCjrrN0g

Want to stress less in 2024? A new book offers '5 resets' to tame toxic stress Dr. Aditi Nerurkar, a Harvard physician and researcher, is out with a new book of science-backed strategies to reduce stress and build resilience.

https://web.archive.org/web/20231231191916/https://www.nytimes.com/2023/09/11/well/move/fascia-muscle-health.html

The Tissue That Connects Our Muscles May Be a Key to Better Health Fascia is more important than previously thought. Here’s how, and why, you should care for yours.

https://wapo.st/3RkJ4UC

Our best brain tips for a healthier, happier life Listen to the birds, breathe, hug or hold hands, and channel your inner Betty White. These and other tips can have positive effects on our mental health.

20 years ago, I dragged the Graf Massage Program into existence.
It’s still going, serving civilians, military, & the community.
So proud. 🥰

Services and Wellness ONE-ON-ONE PERSONAL TRAINING PACKAGES Whether your goal is to lose fat, tone or build muscle, sculpt your physique, get stronger, improve stamina or improve your overall health. A Certified Personal Trainer will create a dynamic exercise program based on your personal goals and fitness level. Certif...

I often hear clients’ shame about their bodies. I’ve had my own struggles, for sure. My office is a place to feel safe, find solutions, & be body positive.

I try to educate medical professionals I interact with (who have to know my weight) that BMI is an imprecise tool, at best, & nonsense, at worst.

The strange history of the body mass index The body mass index, or BMI, is the formula that's used most often to diagnose overweight and obesity. But unlike other common diagnoses, there is a certain ...

Looking for a gift that’s always the right size, & never the wrong color?
Give the gift of skilled bodywork!
$150 per gift certificate, & I am happy to mail them for you, or keep them at my office for the lucky recipient.

(This offer is good for check, cash or Venmo transactions only. Please send me a message or text to arrange gift certificate delivery)

https://wapo.st/3SscNNM

An illustrated guide to feeling happier, every day By savoring even small bits of bliss, you can transform an otherwise mundane moment into something joyful.

I see people who have so much inflammation, it’s hard to track down.
Unless there is another problem (thyroid, Lyme’s, airway issues), I always ask about water & sugar intake.
Long story short: More water, less sugar.
Sugar feeds inflammatory processes, & can progress to Type 2 Diabetes, & a cascade of health problems.
Control what you can.

https://m.facebook.com/story.php?story_fbid=10228071822655252&id=1665123961

This month into mid October I’m out for some (positive) health reasons. If you need a referral, you can message me here. We have many lovely practicioners at Delta, & in the Frederick area.

Fascial Fitness Classes: What topics would you like to learn about? What kind of self help do you need?

Let me know in the comments.

https://www.cnn.com/2023/09/05/health/fascia-training-pain-relief-wellness/index.html?fbclid=IwAR03PPKev_cHiFrQrZVzoxGFdZfNqU6TksMhn3Nuv-Xinl994p7PVZZd2Xk_aem_AT-9DKigK0kHbUCWCpughPC6x6m9NxzCt0RZP1U5H93sRzZ8p5l16q7G9KYFpNgDED8&mibextid=Zxz2cZ

Fascia training: What is it and do you need it? | CNN Fascia training aims to loosen the body’s connective tissue. The term may be misleading, but the activity could still improve health, according to experts.

I get the occasional bout of “BPV” “Benign Paroxysmal Vertigo”. This is my favorite version of the Epley maneuver.

If you have been using my Emerson supplements link, it has changed to Fullscript.

assets.fullscript.com

Why fascia? A deeper dive:

Fascia Training: A Whole System Approach THE NEW EVIDENCE-BASED SCIENCE OF SPEED, POWER, & INJURY RESILIENCEIf you want to get faster and stronger while decreasing your chance for injury, it’s criti...

What IS Fascial Fitness, anyway?

We think of fitness as cardiovascular, or in terms of muscular strength.
Cardiovascular fitness is influenced by our inflammation levels- which often show up in tissue inflammation, as well.
Muscular strength is directly linked to, & limited by, musculoskeletal fascia. The strengthening process is limited by the tensile strength & resilience of fascial fibers. If we push too hard, either in terms of cardio or strength, our fascial tissues can either cope- or not.
Learning to cultivate our fascial system, using findings from research, can bend the curve in our favor.
Using tools (foam rollers & balls) novel multiplanar movements (increasing our balance & agility) & engaging our bodies on a more refined proprioceptive level, Fascial Fitness can help us keep doing the things we love, longer.
(We also have a lot of nerdy fun! 🙂 )

A personal favorite:

Mental Health Podcast Series - Sharon Salzberg The Mental Health Series is an ongoing series on the Metta Hour Podcast. In this series, Sharon is speaking with teachers, experts, and health advocates to explore and destigmatize mental health, applying the tools of Buddhist wisdom and spiritual practice. Read More

Some cool movement concepts:

Outlive book exercise videos A series of videos supporting exercise content from Outlive: The Science and Art of Longevity.

This Saturday- join us for the second class in the Fascial Fitness series: The Core!
We’ll discuss stability and mobility, & as one student remarked, stop hating bridge exercises.

See you there-

Emily D Gordon Online scheduling for Emily D Gordon by Full Slate

Here’s the link to sign up for our new Fascial Fitness classes. Learn kinder, gentler, smarter foam rolling, with considerations for your tissue type.

The next class, May 27 10am at the Delta Holistic Carriage House, will focus on hips, core, & low back.
Multiplanar mobility, balance & proprioception, combined with foam rolling, postural tips & self help, & a lot of fun & information. See you there!

Emily D Gordon Online scheduling for Emily D Gordon by Full Slate

I’ll be double checking appointments in the coming weeks- Fullslate got really mixed up, when I added the classes. If something looks funky with your appointment, just text me, & we can get it straightened out.
Technology & I are not friends, right now.