Whole-Body Integration

A Rolfer's Thoughts on Barefoot Running

There's been alot of talk about barefoot running since Christopher McDougall published his book Born to Run a few years ago. The premise is that humans walked and ran barefoot for millenia, and that running injuries were not the plague they are now until the "sports shoe" industry developed all those high-fallutin' shoes with cushioned heels. McDougall himself had had to give up running due to injuries, but tossing his running shoes and learning to run barefoot allowed him to resume running without pain or injury. To help understand why, read this article about barefoot running, and watch the video with Harvard scientist Daniel Lieberman (chairman of the human evolutionary biology department) showing the impact of heel strike in a shod runner versus a barefoot runner. 

Not everyone wants to run completely barefoot, and in response to the barefoot running premise, new minimalist sports shoes have been developed, the most well known being Vibram FiveFingers®. Such shoes have a thin rubber sole that lets you feel the texture of the surfaces you move on, and also lets all the joints in the feet have mobilty and play.

I ran some in my 20s, but haven't run for years - especially since my surgeon for a lateral tibial plateau fracture in 2003 advised against it. I became curiuos when other Rolfers™ on our community email forum began talking about barefoot running after reading McDougall's books. They reported that barefoot walking and running were completely synergistic with the ideas of Rolfing® Structural Integration: in our form of bodywork we are concerned with the natural alignment of the body, and the mobility and integration of body segments. They reported that in barefoot walking and running, your toe hinge functions as it should for push-off, because the toes are not engaged in a wad of leather and rubber. And they reported that the increased mobility of the foot was working its way up through the chain of muscles, fascia, and joints and improving issues with knees, hips, and low backs. At that point I went out and bought a pair of Vibrams, to give barefoot walking a try.

I remember my first walk in them. It was late evening, a damp and cold autumn night in Seattle, and I was tired and reluctant to go out, but I hadn't walked my dog yet. So I put on my new Vibrams, put the furry girl on a leash, and headed out for our usual 20-min loop around the neighborhood. Astonishingly, within a couple of blocks, I felt pure unadulterated joy surging through my body and I was wide awake. It seemed like having my feet in such deeply felt contact with the ground was awakening dormant energy and enlivening me. I've always believed in the mind-body-spirit connection, - it's what drew me to Rolfing - but this still surprised me, the intensity and immediacy of the response. I spend the entire work day barefoot, yet something about being "barefoot" and actually striding and moving with a purposeful gait was waking up my feet and my energy in startling ways. I've been a convert to barefoot walking ever since, and I've also noticed improvement in my knees. I'm even starting to run tiny bits again.

Besides McDougall's book, there's alot to read on the web about barefoot running, including this article from today's New York Times, where McDougall updates the barefoot running world on the importance of form for good effects and also mentions Dr. Lieberman's research on unshod runners in Kenya. In other words, it's not just the shoes (or lack of shoes), you have to re-learn how to move so that you minimize heel strike and move more to the forefoot. I believe that Rolfing sessions can greatly assist in this process as part of what keeps us in habitual movement patterns is the familiar tension patterns in the body. So I would recommend that anyone transitioning to barefoot walking or running read up on the available literature, but also schedule a session with a local Rolfer to work on, especially, the sole of the foot, the calves, the knees, and hips. Getting more freedom through these areas will make for an easier transition and quicker benefits, and also help to attain proper running form.

I have recommended minimalist shoes to any number of my Seattle Rolfing clients, and many take me up on the idea. (I recommend REI locally, because they have a great selection of minimalist shoes (not everyone likes the toes on the Vibram FiveFingers, and a shoe that fits like a second skin is key to the benefits), and because you can return shoes if you don't like them, even if they have been worn. One friend who switched to Vibrams has also found that she no longer has flat feet. This makes total sense, as the arch of the foot is based on a balance of muscles and fascia through the legs. Rolfers have known this and worked to "create" arches through balancing fascia, but my friend's story shows it can also be done through proper foot mechanics from barefoot running.

 

 

 

Rolfing® SI Helps NFL Players Stay in the Game

As we are in the football season, I thought I'd share some memories, thoughts, and resources for those interested in how Rolfing® Structural Integration can help professional athletes.

I personally am not a football fan. I've never tried to learn the rules of it, so I see large men clobbering each other to advance a few feet on the field, then everyone takes a break. I hear there's alot of strategy involved for those in the know that makes it compelling. While my interest in the game is minimal, I am nevertheless fascinated by the bodies.

Many years ago, when I was doing deep-tissue massage at a spa on Maui, I had the privilege of working on two NFL players. I say "privilege" because professional athletes' bodies are like fine-tuned sports cars, anatomy developed to a specific, driven purpose. One was a linebacker, and he was built like a tank. I knew enough about football to know that his job was to jump on the other guys. I worked around this gigantic muscular form for an hour, not getting much response but grunts. I was gratified later when one of the spa attendants told me, "I asked him how his massage was, and all he said was "Damn!" I figured that meant I'd made an impact. (I had a reputation for being able to go really deep.)

The other gentleman was a wide receiver (apparently that year's Heisman trophy winner). The body type couldn't have been more different. Again, fantastic muscular development, absolutely sculpted, but this guy was lithe like a ballet dancer. Not knowing about football, I had to ask him what a wide receiver did that he was not built with bulk, and he helped me to understand that his job was to run fast, not get jumped on, and catch the ball and run more. So bulk would not have been in his favor, but man he needed those glutes and leg muscles.

That's about the extent of my understanding of football and my experience working with pro players, but here's a video of a Rolfer™, Wayne Henningsgaard from Minnesota, who has made working with NFL players a niche element in his practice. It's old, but has some nice interview time wth Wayne and video of him working on some Vikings.

 

As Editor-in-Chief of Structural Integration: The Journal of the Rolf Institute®, I knew Wayne's reputation in this area, and a few years ago I invited him and his wife Sandy (also a Rolfer) to write about their Rolfing work with NFL players for our publication. That article can be viewed here. It's quite an interesting read, about how they work with athletes in training, the time demands of working during the season, and a charming story about Sandy coming home one day to find three Vikings playing football in her backyard with a passel of eight-year-old boys (it must have made their day!).

The upshot is that Rolfing sessions can help any athlete with faster recovery from injuries that occur during training and play, and can prolong a career that depends on optimal functioning of the body. Likewise, for those who are not athletes but have careers that are physically demanding in other ways – like construction, supermarket stocking, massage therapy, long-distance trucking – Rolfing sessions could be a way to help you stay in your game.

 

 

 

 

 

Great Article on Fascia and Sports Injuries

What is behind sports injuries that won't quickly heal? Running Times Magazine published a great article on the rolf of fascia, and you can read it online here, including information on how Rolfing® Structural Integration can help with fascial injuries and problems.

The article starts with a great explanation of what fascia is, summed up in this quote from Rolfer™ Tom Myers: "While every anatomy [book] lists around 600 separate muscles, it is more accurate to say that there is one muscle poured into six hundred pockets of the fascial webbing." What this means is that any injury or stress to an individual muscle will affect the fascial webbing as a whole. Think of a snag in a knit fabric; it will be most gnarly in the area of the snag itself, but it will create a pull through the fabric that can distort the whole. Resolving the problem means fixing not only the area of the "snag" but also it's compensating patterns in other areas of the fascial net / body. 

The article goes on to explain that new research shows that fascia is not just wrapping, but tissue that can "contract, feel, and impact the way you move" - meaning that it can be negatively impacted by lack of activity, chronic stress, poor posture, injuries, and repetitive movements. While this is new news to mainstream healthcare and media, Rolfers have known this for years, and in my Seattle Rolfing® practice I see many athletes with fascial issues that can be helped, as well as many non-athletes whose fascia has become tight or imbalanced from other activities - like hunching over a computer for hours a day, carrying young children around, auto accidents, and the like.

The article mentions Rolfing in a section on fascial care. The things you can do on your own to maintain healthy, flexible, resilient fascia include staying hydrated, streching, and not pushing through injuries. Outside help includes movement education and seeing a "fascial specialist." I think it's fair to say that Rolfers were the first fascial specialists, as Ida Rolf was one of the first people to 1) credit fascia with its proper role in the body and to 2) develop work to lengthen, sculpt, and balance the fascia. Many other practitioners will be trained to work with a local injury, but not necessarily know how to work with the pattern as it extends through your whole body. (I wrote about that here in a blog post about how Rolfers work with fascia differently than massage therapists, but the same thinking applies also to Rolfing versus physical therapy.)

If you are interested to learn more about fascia and how Rolfing could help you, feel free to call me if you are in the Seattle area for a phone or office consult, or visit the Rolf Institute® website for a list of Certified Rolfers and Certified Advanced Rolfers in your area. Like some other Rolfers, I also practice visceral work, craniosacral work, and nerve work. While these use a lighter end of the touch spectrum, they are also fascial-based modalities as fascial strain patterns are behind visceral strain, cranial strain, and tethered nerves. 

All in all, Running Times Magazine has published a great article, well worth reading to understand more about your body and fascia in particular.

Massage Magazine Publishes My Article "How A Rolfer Looks at Fascia"

The online edition of Massage Magazine has published my article entitled "How a Rolfer Looks at Fascia."  I wrote this at their request to help distinguish how Rolfers™/structural integrators and massage therapists look at and work with fascia, and I hope it proves useful to non-bodyworkers as well.

The key point is that Rolfing® Structural Integration is "not a technique so much as a modality embedded in and dependent upon a specific view of the body. Practicing it is inseparable from thinking and perceiving in terms of Rolf's comprehensive view of the body in gravity, which runs the gamut from specific understanding of the hallmarks of structural integration, in terms of anatomical relationships and movement, to a broader philosophical notion of the role of the work in the evolutionary optimization of the human form. Studying at the Rolf Institute® is as much about becoming steeped in this conceptual and perceptual framework as it is about learning technique."

In simple terms, this means that you could see a Rolfer and a massage therapist doing something that looks kind of similar, yet the reasons for doing it are different, and as a result of the different conceptualization and strategizing, the results can be different. Rolfing work is aiming for a "third-paradigm" holistic impact on the whole structure of the body, while massage is in the "second-paradigm" of work to fix things (e.g., relieve pain without necessarily changing the whole body).

I hope you enjoy the article!

Viniyoga: This Rolfer's™ Favorite Form of Yoga

Rolfing® Structural Integration and yoga make a perfect pair. The Rolfing work gets your body aligned and open, freeing both surface and deep restrictions, and yoga is the perfect practice to keep you body supple, elastic, and toned. Yes I have clients who don't do yoga – or other stretching – and that's ok, they just need Rolfing tune-ups a bit more frequently. That's beneficial for my business bottom-line, but my real business is to help clients become more embodied, and a yoga practice increases body awareness and reduces your reliance on outside help from chiropractors, Rolfers, massage therapists, physical therapists, etc. 

There are many types of yoga, suited to different body types. If you are young and flexible and energetic, power yoga may be for you. Many of my clients, however, need to 

• recover from an injury or get help with chronic pain,
• reduce the impact of aging,
• regain lost mobility, or
• reduce stress

My favorite form of yoga to recommend to these folks is Viniyoga, and my favorite Viniyoga studio in Seattle is Whole Life Yoga in Greenwood. Whole Life Yoga has a new blog, and one of the early posts is "What Makes Viniyoga Different?" She outlines the 4 main factors, which I'll explain below from a Rolfer's perspective.

1. Adaptation – This means the yoga asanas (poses) are adapted to fit your body – you don't have to become a pretzel to fit a strict form. This is important for me in recommending Viniyoga to my Rolfing clients who have had injuries that limit flexibility, range of motion, and the like. It's a form of yoga that works for all bodies.
2. Use of Repetition and Stay – In a Viniyoga class you do sequences that move you in and out of a pose a number of times before holding it. I support this as a Rolfer because it prepares the body for change by gradually signaling stretch receptors in the muscles to give a little more, then a little more. You are also working your awareness of your body in motion, and noticing the changes with each repetition. If you can't notice something, you can't embody it – that's why at the end of every Rolfing session I ask my client to "stand up and see what you notice, what's different." Repetition helps to focus the mind and enhance awareness. 
3. Moving with the Breath – It sounds so simple – as you breathe in, move this way, as you breathe out, move that way – yet coordination of breath and movement is magic balm for the nervous system. I see hypertoned (too tight) bodies every day in my Rolfing practice, and a portion of that tightness comes from a wound-up nervous system. As you coordinate your breath and movement you automatically slow down, become more fluid in your movements, and bring your nervous system back into balance.
4. Sequencing – Viniyoga practice combines poses intelligently into a fluid moving practice based on class goals. For example, I often recommend that clients with back pain try out Tracy Weber's Yoga for Healthy Backs as I know that her Viniyoga training has taught her to string poses together in a way that will pose-by-pose prepare the body to gradually and sensitively open painful areas. (Tracy owns Whole Life Yoga; you can read here how yoga resolved her severe back pain.

If you see me for a session, be sure to ask me for a free class pass for Whole Life Yoga, to experience for yourself what Viniyoga is.

 

 

 

Parenting for Happiness Rather Than Success

Pop quiz: You are about to be born. Who do you want for a mother, the woman whose mothering style has the aspiration of Raising Happiness or the woman who marches to Battle Hymn of the Tiger Mother?

Battle Hymn of the Tiger Mother is Amy Chua's book about parenting, which was excerpted in the Wall Street Journal to much ado on the internet, including my furious response. Raising Happiness is a book by Christine Carter Ph.D., who gives an articulate rebuttal to Amy Chua's ideas here.  Chua advocates a demanding form of parenting – expecting perfect grades, allowing no playdates, insisting the child master violin or piano, etc. – that she believes is the key to the child's future success. As I noted in my post, Chua is a "success" in the world – a law professor at an Ivy League school – but has no credentials in psychology, child development, or parenting. In contrast, Carter is a sociologist and parent educator, and her article shows a broader understanding of what constitutes "success" than mere outward achievement. Refreshingly, Carter speaks to happiness as the key component of success, noting that "three decades of research clearly suggests that such a narrow focus on achievement can produce wildly unhappy people." Validating what I mentioned in my post, where I commented on research presented in the book A General Theory of Love, Carter also articulates that "social connections are the foundation for happiness, health, and success in life." 

Carter's book Raising Happiness is about "the science of raising happy kids," and part of her mission is to help parents be happier. On her blog, she has a pledge you can sign: "I understand that improving my own happiness is a way to make the world a better place. Over the next nine months, I will take steps to increase my happiness." I like this. While happiness is not something you can make happen in your life, we all know things that make us happy and we can create time to do those things and cherish those moments. Paradoxically, many of the things that make us happy can often be traced back to the qualities and things we most loved as children – another reason that it's important for kids to have fun and play. 

For many of my clients, creating and enjoying freedom and movement in their bodies makes them happy –whether it's through yoga classes or exercise or bodywork. One of my Seattle clients, who did the 10-session Rolfing® series a couple of years ago, was in for a tune-up in November. We were talking about the upcoming Christmas holidays, and what she and her family would do, and she decided on the spot that what she wanted for Christmas was to gift herself an Advanced Rolfing Series. For her, the quality of life she experiences getting in touch with her body brings happiness, more than the various things she could buy. 

I encourage you to find what it is that makes you happy, to enjoy it, and to make happiness contagious in your families and in the world.

 

Seattle Has a Superhero

Check this out: Seattle has a posse of guys who dress as superheros to stop crime! From reading an article about Phoenix Jones, apparently he and his team all have either military or mixed martial arts backgrounds - that shows in his build, particularly those crazy quads. He seems to have fairly good mobility for being encased in rubber, although I'd say his body is somewhat on the tight side, probably particularly in the IT bands and quads, also through the quadratus lumborum as you see him sidebend quite a bit in his walk. I think his current uniform is a big improvement from the earlier one seen here.

I'd like to try a session on a superhero, so if anyone knows this guy, have him call me! I think Rolfing® Structural Integration could help him move a bit more smoothly, aiding his vigilante activities!

Rolfing® Series Timing and Life Cycles

Yesterday I posted about calculating one's personal year using numerology, something I do every new year. This got me thinking about other timing cycles based on astrology, where key planetary aspects relate to rites of passage. It's interesting to note that sometimes clients doing the 10-session Rolfing® series – a big structural overhaul for the body – are in their Saturn return, Uranus opposition, or Chiron return. This makes sense, as I'll explain below. Knowing this timing can give me a sense of some of the other forces moving through their lives, besides whatever body issues they come in with.

Saturn Return (28-30, 57-59, 86-88)

Saturn orbits the sun in 28-29 years, so it "returns" to its place in your own birth chart every 28-29 years. Because the planet Saturn governs structure, each Saturn return is a time of reexamining the structure in one's life and determining whether it still fits and making readjustments to one's trajectory.

The first Saturn return at age 28-30 is often tumultuous. Up until this point, your life has often been structured by others – your parents, society, the school system, etc. In a sense it's the time of coming into true adulthood when the individual decides what old structures didn't work and what new ones s/he wants to put in place. So we can find people quitting jobs, changing direction, divorcing – if those things were "wrong" for them – or instead getting married, starting businesses, going back to school to build structure. I can't count how many Rolfing clients I've had who are choosing to do a series at this point in their lives, it's quite common. They are usually bursting with energy and trying to feel out their next step in life and wanting to get their bodies and energies in alignment with that. 

The second Saturn return at around age 57-59 is more about moving into wisdom and spirit. In the first 28-30 years you did life the way society wanted. In the second time around, you did it your way. Now, at the threshold of the senior years, many individuals begin to wonder again about the deeper meaning of life. They've had careers, raised families, done alot of externals, so they may ask more about what's inside, or about what they can contribute in a bigger sense. In traditional India, this is the time that one would delve deeply into the spiritual, having fulfilled their obligations in the world. In our culture, it could be the time one seeks in one's profession to become more the mentor to others, to share what one has learned. The Chiron return (below) and this second Saturn return often lead clients to Rolfing sessions as they begin to look inward and become more interested in their bodies not as tools of action but as sensate fields of beingness that crave awakening along with a general inner awakening.

A third Saturn return would occur around age 86-88 for those who make it that far – rare in the past but increasingly common in the our times. It may be a time of transition and looking toward the next stage – death – whether examined consciously or reluctantly because of illness, or it may be a time of deep reflection on one's life as a whole. I have had a few Rolfing clients in this age group. They have sometimes been people who are fighting age and pain with difficulty, and sometimes elders who still have optimism and enthusiasm for life and are looking for ways to keep mobile to keep enjoying life.

Chiron Return

The Chiron return is another event, at about age 50, that signals a turn inward, toward wisdom and maturity. You can read about it here, where the author says that it "delineates the end of the heroic youth, as we enter the realm of 'elder.'" This transition is easier for those who have had an inward or spiritual orientation already in life (who have "done their work" on themselves), harder for those who have sought their identity in the externals (looks, status, income...). Sometimes bodywork at this life stage can help give a person ground for this turning, as well as ease some of the accumulated aches and pains and restrictions from their life out in the world.

Uranus Opposition

The Uranus opposition occurs at around age 42 and correlates to what we commonly term the "midlife crisis." While Saturn builds structure, the planet Uranus is about awakening, freeing oneself from constraints, and opening to dynamic energy. At age 42, Uranus has moved halfway around your birthchart and is opposite to where it was at your birth, bringing with it a torrent of energy. Remember the lyrics to the Talking Heads song "Once in a Lifetime"?:

You may find yourself living in a shotgun shack
You may find yourself in another part of the world
You may find yourself behind the wheel of a large automobile
You may find yourself in a beautiful house, with a beautiful wife
And you may ask yourself, well, how did I get here? 

 This is the wake-up call when suddenly you see your life afresh and ask yourself, "well, how did I get here – and what am I going to do about it?" Barbara Hand Clow, in her uniquely titled astrology book "Liquid Light of Sex: Kundalini, Astrology, and the Key Life Transitions", believes the kundalini energy of the body may spontaneously awaken at this time and try to move up the spine through the various chakras. Wherever you have a block, that's where your "midlife crisis" issues will manifest; in her view, this is commonly around the heart chakra for men (therefore the red sports car, jettisoning the wife, and falling freshly in love) and the throat chakra for women (issues of creative expression, "being heard" in ones life). This is another great time to get a Rolfing series as it can help free the body from the sense of restriction many people have from tight fascial wrapping, allowing more vitality and energy flow. 

In Conclusion

There's no one "right" time to get a Rolfing series – except when you feel compelled by life to work with what presents through your body. What is interesting to me is how often that coincides with one of these life cycles, and how often these life cycles unfold as stated, which says to me that there's something here for even the skeptic to consider.

I'm not an astrologer, but for anyone wishing to delve deeper, I recommend Frederick Woodruff and Shakti Carola Navran. Check out their websites and blogs and see who's a fit for you.

 

 

 

 

 

Life Cycles and Calculating Your Personal Year

It's a new year, which brings a new energy. Already the phone is ringing with some new clients wanting to get Rolfing® sessions - must be New Year's resolutions or the return of the light in Seattle as our days start to get a little longer. Or maybe alot of them are entering a numerological "personal year" that motivates their attention toward the body.

When I was in my 20s I was very interested in astrology, tarot, and numerology. Now my spiritual interests have taken a different direction, but I still give note to certain timing cycles. Yesterday I posted about an astrologer friend's outlook for 2011. Here I'll say a bit about personal life cycles from numerology and what I might correlate to the motivation to get Rolfing sessions or other bodywork, and tomorrow I'll write about life cycles in astrology. 

Numerology is fairly simple. There are things you can learn from your name, and also from your birthdate. Adding up the month, day, and year you were born gives you your "birth path" number. Then each year you add up the month and day of your birthday with the number of the current year, and tht gives you your current "personal year" according to numerology. This is a nine year cycle, starting with 1, going through 9, then back to one.

Here's how you calculate it. Say you were born today, January 7, in 1970. That would be

1 + 7 + 1 + 9 + 7 + 0 = 25, which you reduce to a single digit as 2 + 5 = 7.

The birth path is indicative of one's career or life path with seven being someone who is spiritual, inward, a thinker.

To calculate that person's personal year for 2011, we substitute the current year for the birth year and do the math:

1 + 7 + 2 + 0 + 1 + 1 = 12, which you reduce to a single digit as 1 + 2 = 3.

A 3 personal year is said to be an outgoing year of social activity, expansion, play, creativity.

The years I pay the most attention to are the ending years of a cycle (8, 9) to consider what is outmoded in my life, and the early ones in a new cycle (1-4) as that is when you are building the base for what you want to accomplish.

I'm more conscious of correlation between clients getting Rolfing sessions and the larger astrological cycles (which will be in my post tomorrow) because I can determine that just from someone's age, but I imagine there are relationships with numerology too, nuances that may alter the focus of why the person seeks my services. For example, someone getting bodywork in a 1 year may be looking to support a new start, while someone getting work in a 9 year may be trying to end old troublesome patterns. 

I'm in a 3 year in 2011, and this is proving to be kind of fun (fitting the theme of play and social activity), trotting out and sharing something that was a very creative endeavor for me in my 20s. I don't have a numerologist to recommend, but you can find alot of do-it-yourself info on the web. Tomorrow I'll share my recommendations for astrologers.

An Astrologer's View of 2011

Happy New Year everyone!

Here's what my astrologer friend Frederick Woodruff has to say about 2011. It might make you want to fasten your seatbelts, but his advice is to jump.

This is the macrocosmic view; in a few posts in the days ahead I'll make some comments on personal life cycles and what I notice in my Rolfing clientele going through these cycles.