I’ll be teaching a class based on this handout (and with the help of retired physical therapist Pat Kolling) at the OSU Extension Service Master Gardener’s Spring Gardening Seminar on April 21st.  It’s a great, information-packed day for novice and experienced gardeners alike.  You can find more information here:  http://extension.oregonstate.edu/deschutes/announcements/2012-spring-gardening-seminar

Stretching and Self-Massage for Gardeners

Michelle Poirot, LMT and OSU Certified Master Gardener

Gardening is a matter of your enthusiasm holding up

until your back gets used to it.   ~author unknown

General garden fitness tips:

• It’s always a good idea to check with your doctor before starting a new fitness program – that includes gardening, and stretching!
• A ten minute walk before gardening will help your muscles warm and loosen.  Walking to your community garden may be one of the best things you can do!
• When doing stretches, do not bounce or move quickly. Stretch until you feel resistance—not pain!
• If any stretches cause discomfort or pain, stop immediately.
• Remember to breathe through your stretches and garden work – don’t hold your breath.
• Reward yourself after a long day of gardening with a warm bath that contains 2 cups of Epsom salts.

Stretching

1. Trunk Rotation

Stand with your feet shoulder-width apart. Hold a broom behind you at shoulder or waist level, slowly turn your shoulders to the right. Hold this position for 5 seconds before turning to the left. Rotate only within a comfortable range.

2. Back & Shoulder Stretches

Stand with feet shoulder-width apart facing a tree, railing or tall fence post. Grasp with both hands. Round-out your upper back and shoulders and lean away from the post or tree. You should feel a stretch through the upper back and shoulder muscles. Hold this stretch for at least 30 seconds.

upper back stretch

Sitting with your knees slightly apart on the edge of a chair, roll your head forward and follow vertebrae by vertebrae until your shoulders are between your knees.

3. Chest & Shoulder Stretch

Stand next to a wall or large tree. With your elbow bent to 90 degrees, place your forearm flat against the wall or tree. Step the same-side leg forward until you feel a slight stretch in your chest and front portion of your shoulder. Hold this stretch for 30 seconds. Repeat with other arm.

chest and shoulder stretch

4.  Neck stretches

Place your hand on the back of your head.  Slowly and gently pull your head forward and down until you feel the muscles along your neck and lower head stretch.  Your profile should look like an upside down “J.”  Hold this stretch for 10-15 seconds.

Side-bend your left ear toward your left shoulder.  Then lower your chin as you roll your head down and to the right.  Then slowly move back in the same fashion.  Repeat.

5.  Hands and wrists

Let your wrists go floppy and limp.  Rotate them in one direction, then the other.  Finally, give them a good shaking to get the circulation going.

Spread your fingers apart and press your palms together in front of your chest.  Press both hands down toward your waist, stretching your fingers.

hand and forearm stretch

6.  Leg Stretches

Calf

Place both hands on a wall in front of you. Step back with one leg, lean into the wall and take a lunge position. Keep the heel of your back foot flat on the floor. Hold for 30 seconds then return to starting position. Repeat with opposite leg.

Hamstrings

Place one foot on a step in front of you with your toes facing upward. With your hands on your opposite leg for balance, lean forward slightly until you feel resistance in the back of your thigh. Keep your back straight. Hold this position for 30 seconds then return to starting position. Repeat on the opposite leg.

hamstring stretch

Quads

While leaning onto a wall, post, or large tree, stand on one leg. With your hand behind your back, grab the ankle of your free leg. Press your leg gently into your buttock. You should feel a stretch on the front part of your thigh. Keep your knees together and your hips level. Hold this position for 30 seconds then return to starting position. Repeat with opposite leg.

Massage

Massage after activity “is more effective at relieving soreness and stiffness than stationary rest for the same duration… Massage tailored for gardening and other strenuous activity can reduce your recuperation time by as much as 50 percent.” (FiftyPlus magazine, Sept. 2004.)

1. Forearm and Hand

Find a smooth table edge.  Press area just above elbow into table edge while pulling elbow down.  Repeat with other side of forearm.

forearm massage

Lay forearm on top of knuckles of other hand and move forearm in small circles.  Spend more time on tender spots.

forearm massage with knuckles

Lay one hand flat, palm up, on a table.  Use knuckles of the other hand to ‘iron’ the palm, pressing first upward toward fingers, and then across to thumb.

Press each finger joint between fingers of opposite hand.  Roll each finger side to side.

Wring wrists between thumb and middle finger of opposite hand.

2. Shoulder and Neck

Grip and hold muscle between neck and shoulder between fingers and palm of opposite hand.  Moving one hand-width towards the shoulder, grip and hold again.  Continue down to the elbow.

shoulder massage

3. Low back

Place both hands on low back, rub from spine out to hips and back.

Making hands into loose fists, alternately beat along both sides of spine.

Rub again.

low back massage

Shake out arms, thighs, calves, feet.

References:

http://theshopatvictoriagardens.blogspot.com/2010/03/stretching-for-pain-free-gardening.html

http://www.gardening-trends.com/gardening/gardeners_exercises.html

http://www.uvm.edu/pss/ppp/articles/stretches.htm

http://karenpeckmassagebodywork.blogspot.com/2009/04/massage-for-gardeners.html

http://blog.massagebyheather.com/massage-for-gardeners/

Suggested resources:

The Stretch Deck and The Massage Deck by Nicole Kaufman

I’ve worked with MVA victims in chiropractic offices since I became a massage therapist in 2003.  Here in Bend, I’ve received referrals from several long time and respected members of Bend’s healing arts community.  I’ve also spent a little over two years as a faculty member in the massage therapy program at COCC, and find that the experience of developing lesson plans and teaching serves me well when called upon to explain treatment plans, insurance details, and treatment progress to patients.  I particularly enjoy facilitating a patient’s journey from the pain and fear that immediately follows an accident to the resumption of their health and activities as treatment progresses.

I’m skilled and able to treat patients who’ve been injured in motor vehicle accidents.  Furthermore, with a physician’s or chiropractor’s referral, I’m able to bill auto insurance, resulting in no out-of-pocket treatment costs to the patient.

If you or someone you know has been in a car accident and have questions about your auto injury, please feel free to give me a call.  I’d be happy to explain your options, and get you on your way to free massage in the aftermath of your car accident.

a novel activity

intimate time with your beloved

a new skill that allowed you to reconnect with, relax, and heal your lover long past Valentine’s Day?

Taproot Bodywork offers intimate couples massage classes tailored to the needs of a particular couple. We’ll cover massage equipment, good body mechanics, and a massage ‘flow’ that will allow you to give a relaxing 30 minute back and neck massage.

Group and individual classes are available, at your location or mine, scheduled at your convenience. Evening classes are available throughout Valentine’s week, and during both day and evening the weekend of February 18th. A complete class is approximately 4 hours.

Check out the reviews at http://www.insiderpages.com/b/15240103752/taproot-bodywork-resource-llc-bend

Please call Michelle to schedule, or with any questions: (503) 481-0595.

Come one, come all out to Bend for a lovey-dovey weekend full of snow, sunshine, and massage!  I’ll be teaching at least two couples massage classes in BEND over the course of Valentine’s weekend.

The dates are as follows:

Friday evening, February 12th, time TBA.

Saturday, February 13th from 10 to 3 pm.

Sunday, February 14th from 10 to 3 pm, if there’s enough demand.

**Would you like to schedule a private session?  Give me a ring, and we’ll set something up for one of the evenings…

Are you in PORTLAND, and wondering if there will be a class there, soon?  Please drop me a line – I’d like to teach at least 2 group classes there in the near future… Depending on the preferences of those who contact me, I will either teach over V-Day weekend (Sunday), or schedule classes for the weekend following, February 20th and 21st.

I’m looking for willing hosts for a class – if you have a warm space in your house that would accomodate no more than 3 couples and would like to experience the healing energy of massage in your home, I’d like to give you a discount on the class!

Questions?  Give me a call at (503) 481-0595.

We love ALL THE SUNLIGHT coming through our trees and into our windows, all day long. We love our woodstove, that’s heating our house so well we keep our thermostat at 60 degrees. We love our altar of a kitchen, the big open spaces in our house, and the snug little bedrooms. We have become devotees of our deck; our woodpile makes us feel like natives, thanks especially to the blisters and splinters of splitting and stacking wood. (No, I do not have massage hands, at the moment.)

We walk every day, through our ‘back 40’ to Tumalo State Park and the Deschutes River, or up the hill to what can maybe only be called the high country – wide fields, big horses, and gigantic views of the Three Sisters and more in the distance. Thus far we’ve seen a coyote, an eagle, a hare, plenty of deer tracks, tons of small birds…

The air smells so good. Jim is a sun addict. We find ourselves walking, talking slower. We don’t feel the need to be connected to the electronic world so much – we leave our phones at home, and the internet isn’t nearly such a hook. We sit down to eat, and look at each other over the table. Our daily to-do list includes that long walk.

We feel saner, stronger, healthier, more balanced. We both can’t believe we waited so long to do this for ourselves, to live in a beautiful place, to create the life we wanted. Our friends back home in Portland sound universally stressed out. (Sorry, friends, but our door is always open…)

What do you dream of? What do you need to do? Act.

Feel free to drop me a line or call with questions!

After 5+ years of private massage practice, I’m moving on to new adventures and sunnier skies.  In a few weeks, my partner Jim and I are moving to Bend, where I will be working at the community college in the massage therapy program.  I’ve long longed for a smaller town, a larger kitchen, and a more intimate connection with the outdoors, and I’m ready for my massage career to branch out in a new direction.  Bend offers all this with the added benefit of allowing me to stay in a state that has become my heartfelt home. 

The continuity of your care is extremely important to me, and thus I’m pleased to announce that Angella King, LMT, will assume the helm of my practice.  I’ve enjoyed Angella and her skills for three years, and have been very happy to share an office building with her since July.  Her practice is a great complement to mine, consisting of a variety of folks who enjoy the benefits of regular relaxation, athletes from recreational to Olympic, pregnant mommas needing some relief, and baby boomers and others who want help maintaining their wellness.  She is a therapist into whose hands I’ve very gratefully placed my tired body after athletic events and stressful days, and I’m confident that you will find the soothing touch you are seeking in her practice.  I’ve attached Angella’s bio – check her out!

We’d both like to ease your transition to her practice.  When you come in for your final massage with me, I’ll be able to help you schedule your next session with Angella. Angella will be offering an introductory rate on your first massage of $50 for an hour and $75 for 90 minutes.  This is a great opportunity to try out her skills and experience her work.  You can view her availability and book online atwww.unwindmassage.net, or call (503) 310-1627.  I feel very comfortable knowing that you will be in good hands with Angella…literally! 

The Nitty Gritty:

My last day in the office will be Wednesday, January 21^st.  I’ll be maintaining my regular Wednesday – Saturday schedule through that date.  There will be no refunds for unused gift certificates or package sessions.  If you’d like to get in for one last session, please do schedule soon.

Classes Continue:

I’ll also be teaching a Back Massage for Couples class this coming Sunday, January 11^th.  There’s still space for 2 more couples.  Private sessions are also available and can be scheduled at your convenience through January 21^st.

I’m hoping to add at least two more classes to my couples class curriculum in the coming months.  I’ll continue to intermittently teach in Portland as long as I can fill a class.  If you’d like to be notified of these upcoming classes, please send me an email with “couples classes” in the subject line so that I can add you to the appropriate mailing list.

Keeping in Touch:

For all you massage-ophiles out there, my new relationship with massage will inspire more regular blog posts, so please do check my website regularly, or subscribe to the RSS feed for easy notification of new posts.  www.taprootbodywork.com

I’ve known many of you for 5 years now, and I’m grateful for all the color you’ve added to the fabric of my life.  If you’re inspired to keep in touch, I’d welcome your emails.

Stay warm!  Take care of yourself!  And follow your dreams!

Michelle

I wanted to let you know about my upcoming Couples Massage Classes – a great Christmas gift for both you and the special person in your life!

I’ve got space available for 2 more couples in this weekend’s class on Sunday, December 21st.  Perhaps you’re preparing to take off on your eggnog-fueled, multi-state family fest, and you’d really like some downtime with your sweetheart before you go.  This is the class for you!  I’m very interested in filling this class, so I’ll take $40 off the regular price for existing clients!

Maybe you’re thinking ahead to that cold weather in January… I have two upcoming classes, on January 4th and January 11th.  Gift certificates are available!

A Couples Massage Class is the one present you put under your tree that is a true luxury for the two of you.  Get a little bit closer in the New Year!

You can find more information about the class on my website:  www.taprootbodywork.com, or of course, feel free to give me a ring.

Be warm, be safe, and have a cool Yule!

Michelle

But let me tell you how disgusted I am with the way things are, and why I think we so desperately need change.

Too many clients have weird health issues, and no insurance, or really bad insurance.

Too many clients are losing their shirts in the Dow Jones upheaval.

Too many of us are too poor to buy a house.

Too many of us were swindled by mortgage brokers.

Too many folks are getting paid peanuts for the valuable work they perform.

Too many clients are watching the layoffs at their companies with trepidation.

Too many of us are watching the potential of the great United States be squandered by yahoos with only their own interests in mind.

I’m tired of corporations, pollution, corruption, cynicism, aggravation, poverty, aggression, partisanism.  I’m tired of not having any hope.  I’m tired of worrying.  I’m tired of watching my clients struggle with their burdens.  We want change.

I voted for Obama because I believe a vote for McCain is a vote for the status quo, and I and my clients just can’t take that anymore.

Get the hell out and vote!

When all else fails!
How to stay positive when life feels negative
 ~Caitlin Williams, CPC
“In the middle of every difficulty lies opportunity.”  –Albert Einstein

Life continually presents us with a complex mix of personal and universal experiences that are not only joyful and deeply satisfying, but on occasion enormously challenging. How might we fortify and renew our optimism and sense of serenity when the “enormously challenging” aspect seems to outweigh the “joyful and deeply satisfying?” How might we redirect our intention to focus on what is working in our lives as opposed to what isn’t working (quite as well)?

Here is what a few of Baraka Institute’s coaches had to share:

“Let yourself have extra long bubble baths. Do physically exertive tasks that give you a visual representation of accomplishment. Give and receive massages. Go out with friends you haven’t seen in awhile. Do fun things you haven’t done since you were in high school. Breathe. Go for longer walks. Take longer times to read books, cook that perfect meal, organize your house, work in your garden, and again, breathe.” ~ David D. Jones, Adult ADHD Life Coach

“When life feels overwhelming or negative, the first step is to pause and breathe and realize that this too shall pass. Pause for a moment and imagine that you are a solid, sacred mountain that can withstand even the fiercest storm and that no matter how hard the storm rages around you, you are solid and safe. Look at how you frame reality; how do you describe what you’re experiencing? What lens are you using? Are you only hearing and seeing what is negative around you? Begin by shifting your focus away from what you know to be terrible, and move your focus to the bright spots around you. Turn off the news. Reconnect with nature or spirituality or some other source of deeper connection that helps ground and renew you.”
~ Kim Tally- Life Coach

“When feeling overwhelmed or stressed, just Stop.  Breathe, take a pause and ask yourself what’s going on? Listen to get a sense of what your heart is trying to convey. Your innate wisdom is there just waiting to lovingly support you in whatever ways you need. The answer you are seeking is right inside… A hot shower while imagining your stress just melting down the drain or a long walk while noticing the beauty of nature and its renewing impetus–whatever it may be, you know best what’s right for you. Honor that. See yourself through.”
~Corinne Michaels, Life Development/Transitions Coach

“Are you leading life or is life leading you? Sometimes asking the right question or seeking to find that question can be the spark that ignites creativity and passion despite a current challenging situation. Practice laughter daily, till it hurts. Consciously choose to surround yourself with vibrant, life-affirming people, rather than those readily attached to negativity and limited thinking.” ~ Feroshia R. Knight, Organizational Leadership Coach

Additional activities might involve joining a group with like-minded members that offer what you seek: hiking, cooking, dancing, spirituality, pets… being with others who share your vision, passion and perspective offers comfort, camaraderie, and the sense that we don’t have to struggle alone. Life will toss most of us at some point the occasional curveball; it’s in how we catch it and what we do with it that holds the key to maintaining alignment with what evokes feelings of positivity and deep satisfaction within each of us. As Kim Tally adds, “The yin and yang of life means there is always beauty and joy as well as ugliness and heartache. We don’t need to deny ugliness or heartache; on the contrary, to be healthy they need to be accepted as part of life. But the key is not to dwell there and let it shut out what is beautiful and joyous and meaningful.”