Drive your way to less neck and shoulder pain

By: Marty Kestin, www.ensomabodyworks.com

As a continuation of the “5 Steps to Better Posture” blog, I offer you a 6^th Step:  Drive Consciously.

Driving can be hard on your back, shoulders and neck.  Here are some ways to optimize your time in the car to promote healthy posture and less muscle and disc strain:

1. Be conscious of how you are seated. Are you slouched? Are you relaxed? Are your shoulders tensed up? Being aware of your sitting position is the first step towards improving it and removing bad habits.
2. Set the foundation for good posture.  Make sure you have an arch in your low back.  Most of us do not have enough curve in the low back, whether in the car or standing. If your car seat is lumbar adjustable, use it to create more of an arch – it may feel weird at first, but it’s good for your lower back and actually pulls your shoulders and head back in line with the hips. If your car seat is not adjustable in the lumbar region, buy a lumbar support or roll up a bath towel and place it between your low back and the car seat.
3. At each stop sign, traffic light, or behind the slow poke in the fast lane, do the following:
   - Relax your back, neck, and shoulders
   - Roll shoulders up, back, and down
   - Breathe, relax some more
   - Go back to focusing on driving and forget about keeping the posture right!
4. The old drivers’ ed is out and the new is in. Positioning hands on the wheel at “10 and 2” promotes tense and elevated shoulders and tight neck muscles.  Try “8 and 4” instead.  It promotes keeping the shoulders back and down.  Having trouble keeping the shoulders back and down?  Move your seat forward an inch or two.
5. Practice, practice, practice! Changing a habit is an organic process needing modifications, feedback, encouragement, and a positive attitude. Feel free to email Marty mkestin@ensomabodyworks.com,  post questions on the blog or share your success story!

Marty Kestin, the Posture Coach, has a private practice in Charlotte and Lake Norman. He teaches workshops regionally to professionals and laymen alike on improving posture to eliminate orthopaedic conditions and chronic pain.   He also can educate your workforce on ergonomics and Repetitive Strain Injury prevention.

Marty is also available for satellite therapy sessions.  Send him your postural photos, and he will coach you on the phone to create a self-care plan with custom exercises and strategies to get you out of pain and into a pain-free and vibrant lifestyle.

 

Tap Into More Energy by Aligning with the Seasons

By Amy Becton

Do you feel drained and isolated?
Then it is likely that you have forgotten that you are connected to EVERYTHING around you!

One way to get back into your groove is reconnecting with nature. Just the idea that you are part of a huge process happening all the time can immediately lift your energy and provide a sense of purpose. In the Chinese arts, we call energy “Chi.” Chi is the living force that animates all life. It is the substance that makes us functional.

Chi is important for your health and personal fulfillment. When chi is in good flow you feel light, relaxed and confident. When chi is not in good flow you feel congested, heavy, nervous and irritable. People without enough Chi can barely get through the day. Chi supports and fortifies the body against disease, the mind against negativity and once you master it’s inner workings you can use your chi to manifest the life you want to live!

Nature can teach you how to maintain or regain your Chi. For over 4000 years Taoist masters have been using the practice of aligning one’s energy with the seasons to establish proper energy flow in the human body! It is a very refined, highly studied field of healing used by nearly 1/3 of the planet’s population.

To align your natural chi or energy with the season, observe what nature is doing and follow the example of other living things. By choosing to follow and not resist the flow of seasonal energy, your energy will get carried and supported by the flow around you.

Right now, in North Carolina, it is winter. All of nature is still and waiting for spring. The trees have stored their sap in their roots and they are resting. Animals are hibernating and conserving their resources. For humans too, winter is the time to be still, to rest, and conserve energy for spring.

Resting does not come easily in our culture. In fact, it has become something that goes against our current values…to accomplish and go 24/7!

I do qigong exercises to rest and recharge my energy reserves. I’d like to share the techniques I practice with you. If you are interested in learning more, please come to the Winter Qigong Workshop Tomorrow night at 7pm or try one of the Qigong classes Saturdays at 10:30am. See below for details!
_______________________________________________
Seasonal QiGong Workshops
Instructor Amy Becton

Nurturing for Winter- Fri Jan 29th, 7-9pm
Winter is the time of year to store and rejuvenate your energy reserves. Learn simple techniques that replenish your resources and improve your health for the rest of the year. Reconnect with the healing spirit of the season through breathing and movement. $30

Spring Qigong – Fri April 2nd, 7-9pm, $30
Transform and Express Yourself!

QiGong Series Saturdays, 10:30am
Instructor Amy Becton
Learn the fundamental principles and skillful means to develop the human energy system. Human energy is the stuff that makes us feel light, confident and effective in our lives. This class will focus on three basic QiGong methods used to gather and collect your internal energy; They are Standing Foundation, Directing Through Movement and Sitting Meditation.
All 10 classes for $100
5 classes for $55
Drop ins for $12

 

Wellness with Dr. Will: Nutrition for the Athlete

Photo c/o: mikebaird

When: February 6, 4 pm lecture/5:15 pm introductory yoga for athletes
Click here for PDF with more information.

Presented by: Dr. Will Lane, M.D.

Are you an athlete…
- in training?
- involved in a school program?
- wanting to learn more about how to maximize your performance?

If so, then join us at the Bindu to learn more about nutrition and the mind-body connection, followed by an introduction to yoga for athletes on Feburary 6th!
• Food Combinations to enhance sports recovery and performance
• How to counteract Oxidative Stress through whole food nutrition
• Mind-Body Connection: how it can improve nutrition/sports performance
• Demonstration of relaxation and visualization techniques

Enjoy Complimentary Green Tea, Fruit and GMAX Athletic Nutritional Bar.

Register Early to reserve your space for Yoga! Wear comfortable clothing
(Max of 16 participants in ages 10-14 class; Max of 30 participants in ages 14 and up class)
Cost: $15 individual; $20 athlete/parent and $5 per each additional family member
(payment by cash, credit card or check at time of lecture)
Full refunds are available less a 20% administrative fee within 72 hours of lecture. No refunds thereafter.

About Will Lane. M.D.
College: Harvard University
Medical School: Duke University Medical School
Residency: Bayfront Medical Center, St. Petersburg,
Fellowship: University of Arizona, Integrative Medicine
Board Certified in Family Medicine

Dr. Will Lane’s passions in life revolve around his family and love of swimming. He lives just outside Charlotte with his wife, 3 young boys, one very old Labrador and 2 kittens. When Dr. Lane is not at the office, you will most likely find him taking in the lovely aroma of chlorine at the pool. He has been a competitive swimmer his entire life and now competes, along with his wife, at a national level as a Master’s Swimmer. His oldest son has taken to the sport as well and is improving so quickly that Dr. Lane feels he must stay in good shape to hold him off. Other hobbies include scuba diving with Great White Sharks (minus the sharks), listening to country music, Tai Chi, and being an avid sports fan to teams such as the Charlotte Bobcats, Duke Basketball, the Panthers, and Notre Dame football.

 

How to Choose a Reiki Practitioner

By: Meredith DeSopo, http://www.reiki4life.net/

There are many things to consider when choosing a Reiki Practitioner. First of all, finding one. Reiki and other energy healing modalities are becoming more mainstream; even featured on nationally syndicated shows like Dr. Oz. Ask for recommendations (especially those in various alternative health fields) and referrals from peers who have worked with a Reiki professional.

One great resource for finding Reiki practitioners in the Charlotte area is a locally owned web directory of all things holistic: http://yourcommunityconnector.com. Another Web directory solely for Reiki practitioners can be found by clicking here.

Once you have a list of Reiki Practitioners, some questions you might want to ask are:

Receiving Reiki

What level and type of training have they had?
A Reiki Practitioner at any level of practice can give you a hands-on treatment. Levels of certification are: First Degree, Second Degree, Advanced Level and Reiki Master Level. However, only a Reiki Master can train students in Reiki. And keep in mind that valuable Reiki healing is not based upon outside formal education (meaning those with advanced or medical degrees are not necessarily better qualified in Reiki).

How long have they been working with Reiki?
Look for a Reiki Practitioner who has spent considerable time being trained in Reiki or has extensive experience working with Reiki. One can be called a Reiki Master if they have received all the mechanics of training in a short amount of time. However, have they achieved mastery in that short timeframe? Reiki is refined and perfected with practice.

How do they personally use Reiki?
Ask if the Reiki practitioner incorporates daily self-treatment and how Reiki has helped him/her in their own healing. You may also want to ask if the Reiki Practitioner has experience working with your particular issue.

How enthusiastic is the practitioner about Reiki?
Your Reiki practitioner should be excited and inspired. Choose a Reiki practitioner who believes in the power of Reiki and is energized when speaking about it.

Does he/she answer your questions from a place of acceptance and non-judgment?

Your intuition and gut instincts will guide you in this. Trust them. Ultimately, you will choose your Reiki practitioner based upon the patience and compassion they exude and their ability to set aside their personal ego and agenda to allow the Reiki energy its full expression to heal. Because in reality, the more the practitioner can get themselves out of the way, the more powerful healing will occur.

These are merely guidelines to help you choose a good fit in the Reiki Practitioner that you choose to work with. Don’t be afraid to ask additional questions, either. Any qualified Reiki Practitioner will gladly take the time to answer all your questions and make you feel as comfortable as possible.

Contact me if you have any additional questions or to find out how Reiki can help you. Mention this blog posting for 10% off your next Reiki Session. Meredith@Reiki4Life.net: 704-425-5500

 

Yoga for Children and Parents

By Stephanie Bloom (Childcare coordinator, The Bindu)

Children's class at the Bindu

Imagine this…practicing heart-opening,  ‘body happier than ever’ hatha yoga while your child is in the room right next door learning yoga poses that teach confidence, strength and calmness.

Sound like a dream?  Not to me…it sounds like Kelley Gardner teaching Monday afternoon yoga class while Patti Boug guides children ages 5-9 in her Kid’s Yoga class. It happens at the Bindu every Monday from 4:30-5:30. How Wonderful!

And that’s not the only adult and child opportunity at the Bindu.
On Mondays and Wednesdays we have a parent- driven child watch for preschool aged kids so that parents can enjoy another wonderful yoga class with the amazing Brooks Haislip on Monday and Patti Boug on Wednesday. This class is from 9:30 – 10:45. Currently we have two scheduled story times are are willing to add more if there is enough interest.

Adult Classes at the Bindu

And if you have a child athlete, you must try Mary Kennedy’s popular student athlete class for ages 12 and up. It is a shame how many of our children are getting injured through sports.  We need to take the lead from elite athletes worldwide who are practicing yoga for injury prevention, focus, and extending the life of their athletic careers.  We’ve got excellence in yoga instruction for all ages right here in Cornelius!  Mary’s student athlete class is Wednesdays from 6-7:15p.

Kelley, Brooks and Patti’s adult classes leave you feeling refreshed and ready to take on whatever the rest of the week holds. Your child(ren) will learn how to appreciate themselves and work through the ups and downs children face in their early years. I know there are lots of distractions out there for all ages, so centering and the alignment process are crucial to teach our children. Patti and Mary, with skill and humor, will teach your children how to be steadier, centered, and more calm every day.

Both these adult classes are for students of all levels. These two teachers can challenge the most advanced students while making a beginner feel right at home – all in the same class!

Parents and Children Participating Gain:
•    An opening of the mind
•    Teachings of love and confidence in a fun environment
•    A total body work out and knowledge about injury prevention

Click here for class schedule. For more info, call the Bindu at 704-237-3635.  We hope to see you soon!

 

Taking the Mystery Out of Body Therapy

By: Marty Kestin (www.ensomabodyworks.com)

Bodytherapy

What is Bodytherapy?
Bodytherapy is a holistic and self empowered means to an end of chronic pain and discomfort.  It is a combination of life changing Eastern and Western movement and soft tissue therapies such as:  The Egoscue Method; Zen Therapy – which is a combination of Rolfing and Feldenkrais work; traditional Neuromuscular and Massage therapies; and Trager work. Marty has been trained in these modalities  and is also a teacher to therapists and instructors in various aspects of Bodytherapy. He is often consulted by peers to aide in the treatment of difficult cases.

What does Bodytherapy address?
Bodytherapy is effective at treating most of the musculoskeletal, chronic pain and stress related injuries you would go to the doctor, chiropractor, massage or physical therapist for.

The Goal of Bodytherapy is two-fold:

1. To teach clients to understand their pain or chronic condition and empower them with information to become an active participant in their own rehabilitation.
2. Bodytherapy releases the natural, pain free form of the body that has been bent, twisted and collapsed over a lifetime of modern living, physical/emotional trauma and repetitive and restricted use.

How does Bodytherapy work?
You will receive 10 deep tissue sessions following a specific recipe for unwrapping, aligning & balancing the human body. In each bodywork session you are being treated on a massage table wearing shorts and a tank top, doing various movements as the therapist does advanced soft tissue techniques.

Sessions also include: Custom self care exercises designed to improve posture, alignment and address distortions that lead to orthopaedic conditions.
 Movement therapies to foster body awareness, the release of muscle guarding and reeducation of the muscular system promoting ease of movement and wellbeing. Self care education to understand how and why you hurt and create proactive solutions.

Why choose Bodytherapy?
Choosing Bodytherapy teaches self-reliance in today’s doctor/therapist reliant health care based system. Bodytherapy targets the underlying causes of symptoms then addresses these symptoms at the root cause of the original problem.

Is Bodytherapy for you? Maybe…
YES: If you have tried other modalities and still have issues.
YES: If you want a comprehensive method to elevate your health, body, and performance.
NO: If you think your doctor is in charge of your health and you have no control.

Clients report being more relaxed, able to perform at a pre-injury or condition level, significantly less, little or no pain, taller (yes taller) posture and increased performance at work and in sports activities.

Marty can be reached at 704.335.8115 or mkestin@ensomabodywoks.com for free face-to-face or phone consultations. All new clients receive 50% off their first session.

 

Creating the life you want to live

Photo c/o: Axel-D

By: Amy Becton

As we jump into the New Year, I am reminded of something my mother would say as she tucked us in bed.
“Tomorrow is a New Day!”

No matter how many things you said that got you into trouble that day, if you broke something precious or acted against your better character, tomorrow was a new day and you could choose to make things different.

This phrase gives us hope and reminds us that we are all-powerful beings.  The New Year serves as a marker and summons us to act on what we know without question but may have forgotten, which is that…
…”Each of us can create the life we want to live.”

It is through tai chi experience that I began to really understand that not only is tomorrow a new day but also “Each Minute is a New Minute.”

It may sound like a good idea to start tomorrow…but I say let’s start right now!

Oh sure, it’s challenging if your bones hurt or if you are mad, or sad or even feeling a little scared. Right now, you may just want some justice, compassion or your favorite blanket. But if you do what you have always done, you’ll get what you’ve always had. Decide to honor “each moment as a new day” and allow the endless possibilities of this moment to unfold.

If every moment is new, then this leaves room for mistakes, bad feelings, or even broken hearts and these experiences will only last as long as you decide to hold onto them. From one moment to the next, you can let your worries go and choose to enjoy the happiness, peace, health and joy that are happening right now!

Doing Tai chi and Qigong movement is an easy way to let go of overwhelming stress, while adding gentleness and mindfulness to your life. Through these exercises, you can discover and master the power of transformation, so that each of your moments can be experienced as a new day. Moving slowly and with intention restores your lightness, expansiveness, and vibrancy. Tai chi helps you really understand the process of creating the life you want to live, easily and one step at a time!

If the life you have created isn’t exactly what you wanted. If you feel heavy, confined disconnected and less than alive, then try one of the free classes in January!

Let the sun set on today and take your first step! Imagine how many tomorrows or minutes there are in 2010 to practice creating and having the life you want to live.

_____________________________________________
Mark your calendar for the following:

Free QiGong class on Sat. Jan. 9 from 10:30-11:30am
Class description: Discover your body’s natural ability to heal through these powerful ancient techniques. QiGong exercises have been used for thousands of years to effectively relieve stress, restore health and increase energy. These simple movements combined with breathing and visualization gently restore natural balance.

 

4 Hypnosis Myths Debunked

By: Meredith DeSopo, www.lakenormanhypnosis.com

Photo c/o: Jsome1

Hypnosis is a focused state of mind where one is open to receiving suggestions.  In this state, the conscious mind is aware, but not alert.  However, hypnosis has been plagued by misconceptions and erroneous fears over the years, which will be addressed with accurate facts.

Misconception: When in hypnosis, you are under control of the hypnotist.
Reality: Hypnosis actually allows you to be more in control because a suggestion that is out of context, or outside your values and morals will automatically be rejected by both the subconscious and conscious minds.  It is very unusual not to remember what was said to you while under hypnosis, and you will not reveal any deep, dark secrets…unless you want to, that is!  You are always in control of your own mind, as well as what you say and do under hypnosis.

You will not be asleep or unconscious while under hypnosis.  Hypnosis reinforces the positive beliefs, attitudes and resources you already possess within you to heal and accomplish your goals.

Misconception: Only weak-minded people can be hypnotized.
Reality: Some people do have a much easier time letting go, but everyone who truly has a desire to, is of normal intelligence and is willing to follow instructions within a context of self-improvement, can be hypnotized.  Research shows that a person’s ability to be hypnotized correlates directly to their intelligence, concentration and focus.  Successful subjects often show signs of high creativity, are cooperative, and usually have less fear and suspicion of the process.

Misconception: I am afraid of getting stuck in hypnosis
Reality: It is not possible for someone to get stuck in hypnosis, any more than you could become permanently stuck in a waking daydream.  If left alone in a hypnotic state, you would either fall asleep or naturally wake up at some point.  There hasn’t ever been a case of a person “not coming out” of hypnosis.  In fact, you are in a trance many times a day; each time you shift your focus and become absorbed in a fascinating book, engrossed in a movie, or even driving on the highway.

Misconception: Hypnosis is not effective for changing your health or your life.
Reality: A research study done by the American Health Magazine on treatments for mental health issues reported the following results:

• Hypnosis=93% recovery after 6 sessions
• Behavior Therapy=73% recovery after 22 sessions
• Psychoanalysis = 38% recovery after 600 sessions

Additional examples of successful hypnosis results published in medical journals:

• Hypnosis during surgical radiology reduced patients’ anxiety and pain, as well as shortening time required for surgery and reducing complications (Lancet, 2000).
• A Study of 16 cancer patients who usually showed symptoms of vomiting and nausea before chemotherapy showed that hypnosis prevented nausea in all 16 patients (Oncology, 2000).
• The American Lung Association sponsored a single session of Group Hypnosis.  Of nearly 3,000 participants in one session, 22% reported not smoking for a month after the session. (The International Journal of Clinical and Experimental Hypnosis, 2000).
• Hypnosis is shown by research to be as effective as Ritalin in treating Attention Deficit Disorder in children. (American Psychological Association, 1999).

Contact me to find out how hypnosis can help you utilize the power of your mind to achieve your goals!
Mention this blog for a 10% discount off your next individual hypnosis session with me.
Meredith@LakeNormanHypnosis.com • 704-425-5500

 

5 Steps to Better Posture

Written by: Marty Kestin

Poor posture at your work station

Poor posture does not just look bad, it can be very detrimental to your health.

• What do disc herniations, pain, arthritis, long term muscle strain and pinched nerves have in common?  …Poor Posture.
  (Mayo Health Clinic Letter  V.18, #3, 3/00)

All of these maladies are reversible and preventable if caught in time.

• What causes poor posture?  One biggie is the work station, how we use it  and the fact we “freeze” our bodies in it all day.

Good posture at your work station.

Step 1: Improve your ergonomics (also known as fit yourself into your workstation). Try sitting upright with your arms and legs at right angles. Raise or lower the keyboard, monitor and seat height to achieve these ‘right angles.” Keep your lower back curve relaxed so it is neither too arched, flat or back up against the chair. This promotes proper back muscle usage, which prevents disc pressure and makes your back stronger. Try this posture for 5 minutes per hour the first week and slowly build over time. You will create a new and healthier way of sitting at your work station.

Step 2: Micro breaking (2-5 minute breaks, every 30-45 minutes) entails walking, stretching or any movement at your work station that does not involve “work.” I.E. – Do some shoulder stretches, seated chair twists, stretch arms, wrists and fingers, or walk around the office – all with deep breathing.  Also close your eyes for a minute or two to rest them. They don’t like staring at a pc screen!

Step 3: Get the book, Pain Free at your PC by Pete Egoscue. www.egoscue.com Mr. Egoscue is a world renowned non – medical pain elimination expert.  His book illuminates the chronic pain and pc connection and offers easy to implement solutions.  I am an Advanced Practitioner in the Egoscue Method of Health Through Motion. Call me to schedule an appointment to receive a more personal and hands on treatment of effective postural solutions to your chronic discomfort: 704.335.8115

Step 4: Get sufficient movement every day outside of work. Modern living denies these two ingredients to good posture. Take Yoga or Pilates classes and have a home practice.  Find a good personal trainer at your gym who can show you how to lift weights in a manner that promotes good posture. Nourish your body with healthy movement and it will support you for years to come. 

Step 5: have a healthy and positive attitude in making these changes to your workstation, habits at the workstation and your exercise outside of work. Consciously choosing this attitude will make the shift easier, faster, and more enjoyable.

Practice these steps daily and I guarantee you will have better posture; perform better at work and play: and prevent or reverse some of those nasty orthopaedic conditions mentioned above. Call or email me to learn more about improving your posture today and look for my new year’s specials. 704.335.8115 – mkestin@ensomabodyworks.com

 

May your days be merry and bright!

We lovingly remind you to take good care of YOU during the busy holiday season.
Remember how good you feel all day and how well you sleep when you take time for yoga!

HOLIDAY SCHEDULE

The week of Christmas, we have 20 classes to choose from and the week after Christmas, we have 22 classes.  Visit www.mindbodyonline.com to view the modified holiday schedule.

BETWEEN CHRISTMAS AND the NEW YEAR

On the 26^th,  join Kelley for a celebratory yoga class called “Spread your Wings” from 10:30a-12p. Bring your family and friends and make the day really special!

And don’t forget our Kid’s Yoga and Drumming Workshop on Dec 30^th (3:30-5:30) – run errands or sit and enjoy a cup of coffee or tea while your kids have an incredibly wonderful time with Patti.  Then join Kelley for the adults class during the last hour of the kid’s workshop (4:30-5:30).  What a nice afternoon for you and your children!

FREE YOGA JANUARY 2

Mark your calendars for a big Bindu day on January 2^nd.  A FREE DAY OF YOGA, PILATES and more. Let’s celebrate the New Year together!  Help us spread the word by bringing your friends – this is a great opportunity to try HOT YOGA, GENTLE STRETCHING, VINYASA YOGA, and BEGINNERS YOGA. (Schedule will be available next week)

LAST MINUTE GREAT GIFT

If you need a last minute gift idea, please consider a Bindu GIFT CERTIFICATE.

Just call the front desk 704-237-3635 and we’ll take care of the rest! Here’s one lovely idea for a gift….for $36, purchase the “Getting Started in Yoga” Series with Sari Weston coming up on 3 consecutive Sunday evenings in January (6-7:30p – Jan 10, 17, 24)