This a must see course, geoff is a very good teacher and mentor. Anyone that is looking for help then its is given to those who seek it. may this material stay for 5000 years more.

Want to tighten your stomach muscles? Try out an abdominal exercise that best suits your fitness level. This article gives a brief idea about abdominal exercises. Read on…
Any activity that enhances physical fitness and helps in toning your body is known as physical exercises. There are two types of physical exercises – aerobic and anaerobic. These exercises help to strengthen the muscles and maintain the overall fitness of the body. Abdominal exercises help to tone the stomach muscles.

A Few Abdominal Exercises

Abdominal exercises have three levels - beginners, intermediate and advance. The abdominal exercises would help to strengthen one’s lower, upper and oblique muscles. A person could choose the level that suits him best and work out the same twice or thrice a week to help strengthen and tone ones abdominal muscles. It is necessary to take small breaks between various abdominal exercises. You could increase the number of repeats for the chosen level of abdominal exercise by two and gradually raise the workout number to 20 repeats. One of the best ways to tone one’s abdominal muscles is to vary the exercises and workout routines. The abdominal exercises should be performed slowly to get best results. An abdominal exercise generally tones the muscles known as rectus abdominis.
Abs Crucnch
Use the following steps to perform the abdominal crunch exercise.

Lie on the ground with knees bent. Keep your feet flat on a leveled ground. Fold your hands under the head. Relax before you start the workout.

Keep the neck straight and the chest up. Slowly tighten the abdominal muscles.

Slowly crunch your body weight up and forward from the sternum. Raise it to the level of comfort. Now slowly lower the weight and stop just before the shoulders touch the floor. Repeat this exercise a couple of times in a week.

Always remember to keep your lower back flat on the floor. Never raise it.
Abs Reverse Crunch
Abs reversal crunch also helps in strengthening the muscles rectus abdominis. The following steps help in toning abdominal muscles.

To perform reverse abs crunch lie on the floor with legs straight. Put your hands under your buttocks for support.

Keep the lower back on the floor and tighten the abdominal muscles.

Slowly raise your legs perpendicular to the ground. Remember not to lock the knees. The lower back should remain flat on the floor when this workout is performed.

Gradually lower your legs and stop few inches above the floor. Repeat this exercise couple of times.
Bicycle Crunch Exercise
Bicycle crunch is an abdominal exercise that is rated among the top ten exercises. Read these steps to perform this abdominal exercise.

Relax before you do this exercise. Lie flat on the floor keeping the lower back pressed against the ground.

Keep the hands folded under the head and breath easy.

Raise your knees to 45-degree angle and move them in bicycle pedal motion.

Slowly, touch your left elbow to the right knee and vice versa.

Repeat this exercise around 5 times initially and later on increase the repeats.

Abdominal exercises help to flatten your stomach, and also tone and strengthen the abdominal muscles. The top ten abdominal workouts include captain’s chair, torso track, long arm crunch, reverse crunch, bicycle crunch, exercise ball crunch, full vertical crunch, ab rocker, plank on elbows and toes.

By Maya Pillai
Published: 7/21/2008

Name: Allspice Essential Oil

Botanical Name: Pimenta officinalis

Common Method of Extraction: Steam Distilled

Color: Cocoa Brown

Consistency: Thin

Perfumery Note: Middle

Strength of Initial Aroma: Strong

Aromatic Description: Sharp yet sweet with a spicy, clove-like aroma.

Possible Uses: Arthritis, muscle tone, stiffness, rheumatism, muscular and gastric cramps, indigestion, nausea, depression, nervous tension/exhaustion and neuralgia. [Julia Lawless, The Illustrated Encyclopedia of Essential Oils (Rockport, MA: Element Books, 1995), 60-65.]

Constituents: Eugenol, Methyl Eugenol, cineol, phellandrene and caryophyllene. [Julia Lawless, The Illustrated Encyclopedia of Essential Oils (Rockport, MA: Element Books, 1995), 194.]

Safety Information: Lawless and Tisserand indicate that this oil may be a mucous membrane and derman irritant. Significant dilution suggested. [Julia Lawless, The Illustrated Encyclopedia of Essential Oils (Rockport, MA: Element Books, 1995), 194.] Tisserand also mentions that it is contraindicated in those with haemophilia and/or liver disease. [Robert Tisserand, Essential Oil Safety (United Kingdom: Churchill Livingstone, 1995), 221.]

Stomach exercises help to achieve a flat stomach by toning the abdominal muscles. Here are a few stomach exercises.
Any kind of physical exercises would help you to unwind and de-stress after a long day in workplace. Exercises help to keep our body fit by reducing health problems such as blood pressure and blood sugar. It is a fact that by following a suitable exercise program, you can reduce your weight.

Stomach fat, visceral fat and potbelly are most often referred to as belly fat. Health practitioners are sounding alarm since belly fat is detrimental to health. Health problems such as diabetes, heart diseases, and high cholesterol are related to belly fat. There are many stomach exercise programs that help you to lose excess belly fat.

Tips to Achieve a Flat Stomach

Achieving a flat stomach is one of the dreams of many a people around the world. There are many exercises and exercise programs to achieve a flat tummy. Prior to choosing your exercise program you need to know these tips.

Eat right kind of food - Remember, gaining weight is easy but losing the acquired fat is a bit difficult. The right combination of diet and exercise is the first step to achieve a flat stomach. Eat right kind and quantity of food at regular intervals and drink lots of water. A combination of fresh and dried fruits, whole grains such as whole cereals, vegetables and lean protein would make a healthy meal.

Cardiovascular exercises - One of the ways to burn fat around your stomach is to practice cardio exercises at least thrice a week for a minimum of thirty minutes. If you perform cardiovascular exercises, slowly the belly fat will reduce.

Work the abs regularly - Working on abdominal exercises regularly would help to lose stomach fat. Some of the exercises that help are crunches such as bicycle crunches, exercise ball crunches and Roman chair leg-lifts.

Last but not the least, if you are not sure what kind of diet to follow or what exercises to practice do not hesitate to approach a trainer.

Exercise Ball Crunches

Exercise ball crunches help to reduce your stomach fat. Before performing these exercises you need to ensure that the ball is fully inflated. To get best results, you need to hyperextend your lumbar region of the spine in the bottom position. The instructions for this exercise are given below.

Sit on the inflated exercise ball and make yourself comfortable before starting the exercise. Then slowly roll it forward so your lower back rests on the ball. To provide stability keep your feet 1-2 feet wide and bend your knees perpendicular to the floor.

Rest your shoulders on the ball at a level lower than the abdomen to arch your lower back.

Place your hands behind the head with elbows pointed out to the sides.

Inhale deeply and hold the breath. Raise your shoulders and head till they are above your hips. Tighten your stomach muscles. Keep the lower part of your body stationary while performing this exercise.

Exhale as you return to the original position. Repeat the above steps at a slow to moderate rate of speed. Perform this exercise for at least 5 to 10 times.

Bicycle Crunches

One of the exercises to tone your stomach is bicycle crunch. You need to perform this exercise regularly for at least for ten minutes. Take a look at the steps for bicycle crunches.

You begin by lying down on your back. Put your hands behind your head, but do not clasp them together.

Raise the left knee perpendicular to the floor while the other leg is stretched out.

Slowly lift your upper body and bring the right elbow to touch your left knee.

Alternate this procedure by bringing the left elbow to the right knee.

Repeat this procedure for minimum twenty times in a pedaling motion.

Roman Chair Leg-lifts

Roman Chair is an exercise equipment that is used to tone the lower and upper abdominal muscles.

Rest your forearms on the arms of the roman chair.

Slowly stretch your legs until they are parallel to the ground. Tighten the abdominal muscles while raising your legs above the floor. Exhale while raising your legs above the ground. Inhale while bringing your legs to the original position.

Repeat this procedure at least 10 times for better results.

Reverse Abdominal Crunch

This exercise tones the muscle rectus abdominis. Here are the steps to do this exercise.

Lie flat on your back with legs stretched and hands underneath the buttocks.

Tighten your abdominal muscles. Raise your legs and back perpendicular to the floor slowly without locking your knees.

The lower back should remain flat on the floor. Slowly, lower your legs and stop before the feet touch the floor.

Repeat this procedure ten times.

Women who are in the early stages of pregnancy or have just delivered a baby should do the stomach or abdominal exercises only after consulting the gynecologist.

By Maya Pillai
Published: 12/16/2008

While most meridians of Chinese Medicine are associated with a familiar organ, one stands out as the source of much mystery. Discover the keys to stimulating the triple burner meridian to ensure a therapeutic session.

by Nicole Cutler, L.Ac.

Also referred to as the san jiao, triple warmer, triple energizer and triple heater, the triple burner metabolizes the fluids of our body. All of our body fluids (blood, sweat, tears, saliva, urine, etc.) originate from the food and drink we consume. Food and drink are transformed and separated by the spleen into “clean” and “dirty” parts. Clean fluids are directed to the lungs and skin, while the kidneys and small intestine process dirty fluids to be excreted as urine. According to Chinese Medicine, this process is a simplified version of how our body metabolizes fluids. The triple burner is responsible for the generation, transportation and removal of all body fluids.

Functions of the Three Burners
There are three portions that comprise the triple burner – the upper burner, middle burner and lower burner.

Upper burner – The main physiological process of the upper burner is distributing the body’s fluids via the action of the lungs. Often referred to as a mist, the upper burner is responsible for transforming the body’s energy into a vapor that maintains the lubrication necessary for healthful respiration. This vapor also assures the skin’s moisture, a necessary immunity guard to prohibit pathogens from invading the body. Our physical shield against viruses and bacteria, skin is our first line of defense against airborne illnesses.

Middle burner – The main physiological processes in the middle burner relate to digestion. In the process of digestion, the middle burner’s spleen and stomach break down food and drink by separating what is to be absorbed from what is to be excreted. Referred to as the maceration chamber, the middle burner is where nourishment is garnered and transported throughout the body.

Lower burner – The main physiological process in the lower burner is the separation of fluids for excretion in the form of urine. Referred to as the drainage ditch, the lower burner incorporates the functions of the small intestine, kidney and urinary bladder.

The Channel
The location of the triple burner is integral in understanding why its manipulation has such a significant impact.

Starting at the tip of the ring finger, the triple burner channel progresses dorsally between the fourth and fifth metacarpal bones and up the lateral aspect of the arm, between the radius and ulna. It then climbs up the posterior portion of the arm to the shoulder joint and the supraclavicular fossa, where an internal branch descends into the chest, through the diaphragm to the abdomen. From the supraclavicular fossa, the triple burner channel ascends along the lateral portion of the neck to just behind the ear (where a branch connects with the gallbladder) before it dips down to the cheek and ends in the infra-orbital region. Due to its course, bodyworkers address the triple burner meridian for issues involving the lateral aspect of the forearm and arm, the shoulder, neck, ear and eye conditions.

Triple Burner Pathology
Because the triple burner is not a distinct organ, its pathology can incorporate many different patterns. Recognizing a typical triple burner disharmony is the best indicator of when to include bodywork on this meridian. Since the applications are so broad, the pathologies will be discussed according to the location, namely, the upper, middle and lower burners.

Upper burner – When the misting function of the upper burner is impaired, it typically leads to a breakdown of our defenses. This can result in a cold, with symptoms such as sneezing, runny nose, temperature, sore throat, body aches, etc. Specific to the triple burner meridian are symptoms that correspond with the channel location, such as earache, pain behind the ears, cheek swelling, sore throat and pain in the outer canthus of the eye.

Middle burner – When the macerating function of the middle burner is impaired, there is an imbalance in the digestive process. Most typical of a triple burner imbalance are food retention issues, such as bloating, nausea, heartburn and excessive belching. Clients with these symptoms are likely too sensitive to endure abdominal massage. This scenario presents an ideal time to work with the triple burner meridian.

Lower burner – When the drainage ditch is not functioning properly, there are problems with water retention and urination. Imbalances involving the triple burner can include lower leg edema, burning urination, urinary retention, loss of bladder control and frequent urination. If a client shares any clues indicative of a lower burner imbalance, working on the triple burner meridian could positively benefit them.

With an understanding of the triple burner, massage therapists can take advantage of its easily accessible location to healthfully impact some very complex body imbalances. As our system for creating, processing and eliminating fluids, the triple burner is fascinating, and no longer mysterious.

Recommended Study:
Shiatsu Anma

References:

Maciocia, Giovanni, The Foundations of Chinese Medicine, Churchill Livingstone, New York, NY, 1989.

Posted by Editors at 02:26 PM
© 2009 Institute for Integrative HealthCare Studies. This work is reproduced with the permission of the Institute. www.Integrative-Healthcare.org

Massage therapy requires prolonged, close contact with people. This can be particularly challenging when clients have body odor. Certain body odors are normal and can easily be addressed, while others may be cause for a physician’s referral. In this helpful article you’ll learn how to minimize unpleasant smells and find out when the situation might require medical attention.

by Nicole Cutler, L.Ac.

Conventional wisdom suggests that perspiration is the cause of body odor. Perspiration is the body’s way of cooling off; a pea-sized bead of sweat can cool about one quart of blood by one degree Fahrenheit. Exposure to heat, physical activity and emotional stress can all prompt the body to activate its internal cooling system – perspiration. Although perspiration is practically odorless, it can take on an unpleasant smell when it comes into contact with bacteria on the skin. While attention to personal hygiene will minimize odiferous bacteria, the frequency, quantity and odor of each individual’s sweat varies.

A client who has recently been perspiring excessively is most prone to having body odor. While a client’s smell is typically beyond the practitioner’s control, here are several tips to reduce its impact:

· Include a clause in your office policies regarding hygiene. Considering the nature of your work, it is appropriate to request clients bathe prior to a session or refrain from coming directly from the gym. Some massage therapists even post tactful signs in the waiting room emphasizing personal hygiene.

· While body odor may be offensive to you, attempts to cover it up can be equally unpleasant for others. Many massage offices and healthcare practices include a request to refrain from using heavily scented body products or perfumes in their office policies in polite, yet visible signage.

· Using an aromatherapy diffuser, scent the air with an essential oil known for its disinfectant properties, such as grapefruit, lavender or lemon. Make certain that this aroma will not disturb your client.

· In warmer weather, be certain to maintain adequate cooling and circulation methods. Whether this means installing a ceiling fan, vents or even air conditioning, keeping the treatment room a comfortable temperature will minimize perspiration and encourage relaxation.

When these suggestions are not enough, a responsible healthcare practitioner must consider the possibility a medical condition is responsible for excessive body odor. Any imbalances in metabolism will result in stronger body odors. Clients with the following types of smells may indicate further health questioning and a possible medical referral:

· Fruity – A person with diabetes mellitus experiencing uncontrolled blood sugar can go into a metabolic crisis. Diabetic ketoacidosis may produce body and breath odor that is frequently described as fruity or sweet, but is more accurately a strange, ketone-like odor. If hyperglycemia is untreated, it can lead to an emergency situation. If other signs of ketoacidosis are present, get your client help immediately!

· Beer – Some people with systemic yeast conditions (Candida) have a beer smell. Excessive yeast turns sugar into alcohol in the body very quickly. If the client also experiences chronic vaginal discharge and itching, excessive fatigue, pervasive skin problems, thrush, nail infections or rashes, refer them to their primary healthcare provider for evaluation.

· Fishy – Trimethylaminuria or fish-odor syndrome, may affect as many as one percent of Americans. Causing an overall fishy body and breath odor, this genetic and incurable disorder is due to an inability to properly metabolize choline. Dietary changes to reduce foods high in choline are the best line of defense for these individuals.

· Athlete’s Foot – The unmistakable smell of Athlete’s foot, a fungal infection that usually begins between the toes and causes itching, burning and cracking, can be treated with anti-fungal medications.

· Ammonia – Reminiscent of urine, people with a strong ammonia smell may be suffering from chronic kidney failure. Chronic kidney failure is a gradual and progressive loss of the ability of the kidneys to excrete wastes, concentrate urine and conserve electrolytes, resulting in the accumulation of fluid and waste products in the body. While a massage therapist is not qualified to make this kind of diagnosis, awareness of its possibility can prompt work on the kidney meridian to enhance the massage’s therapeutic value.

Although there is not much a practitioner can do about a client’s smell, being aware of what you can do and what to look out for will put your nose at ease. Sometimes our sense of smell can make being a bodyworker challenging, and sometimes it can be a lifesaver.

Recommended Study:
Aromatherapy Essentials
Advanced Anatomy and Pathology

References:

www.ghchealth.com, Body Odor, Leon Chaitow, ND, DO, MRO, Global Healing Center, 2006.

www.health911.com, Body Odor, Newberry Naturals, Inc., 2006.

www.mayoclinic.com, Sweating and Body Odor: Causes, Mayo Foundation for Medical Education and Research, 2006.

www.medscape.com, Consult Your Pharmacist - Afraid to Exhale? Help for Halitosis, W. Steven Pray, Ph.D., R.Ph., Jobson Publishing, 1999.

www.nlm.nih.gov, Chronic renal failure, National Institutes of Health, 2006.

Posted by Editors at 09:20 AM

© 2009 Institute for Integrative HealthCare Studies. This work is reproduced with the permission of the Institute. www.Integrative-Healthcare.org

While massage therapists have many modalities to choose from to relieve pain, personalizing a treatment for a client’s pain is part of most forms of Asian bodywork. Discover what massage style is the best choice to incorporate into a customized pain treatment plan.

by Nicole Cutler, L.Ac.

A massage therapist’s practice is typically dominated by clients seeking to relieve some form of pain. Shiatsu is an effective, non-invasive massage style based on both Traditional Chinese Medicine (TCM) theory and Japanese massage techniques. The essence of this form of acupressure is the combination of diagnosis and therapy, allowing for a tailored treatment. While diagnosing a client’s condition in terms of Western medicine is beyond a massage therapist’s scope of practice, assessing a client’s imbalance in terms of TCM is well within a bodyworker’s realm.

Studying TCM theory is crucial for learning how to make an accurate diagnosis for shiatsu treatment. While this task looms large, a simplified guide in differentiating between excessive and deficient conditions can serve as solid starting point. In TCM, health is akin to balance. The energetic meridians traverse the entire body, and a balanced flow of energy within these meridians is analogous to a body free of pain. There is an old Chinese saying which roughly translates to:

“Where there is blockage, there is pain; where there is no blockage, there is no pain.”

A blocked meridian is an unbalanced meridian. While a majority of painful conditions are due to blockages within the meridian, there are many imbalances that can precipitate such a blockage. It is the Shiatsu practitioner’s job to uncover the primary imbalance causing the client’s pain. Once a proper assessment is made, a plan can easily be devised and applied to correct the imbalance. In the Institute’s Shiatsu Anma continuing education program, massage techniques to balance excess and deficient states are demonstrated. Choosing whether the primary causative imbalance is deficient or excessive in nature is the first step in choosing a treatment approach.

Blockages
A meridian blockage is considered to be an excessive imbalance. There are three main substances capable of congesting a meridian: qi (energy), blood or phlegm.

1. Qi Blockage: Although a blockage of qi can lead to blood congestion, qi congestion is associated more with distention rather than pain. If the pain is due to qi congestion, it moves around and will appear and then disappear. A pattern involving qi congestion typically involves depression, mood swings, frequent sighing and other emotional symptoms.

2. Blood Blockage: When it comes to painful conditions, blood congestion is almost always the culprit. Characteristics of pain due to blood congestion are pain that is fixed in one location, stabbing or piercing pain, pain aggravated by direct pressure, dark color in the area of pain and pain that worsens with inactivity.

3. Phlegm Blockage: Phlegm congestion is rarely responsible for pain, as it is mostly associated with internal organ disharmonies such as certain types of tumors, mucous congestion in the nose or lungs, obesity or gastrointestinal problems. An exception is headache, which can be due to phlegm congestion when the entire head feels heavy, the client is dizzy or nauseous, has low appetite and feels as if a vice is squeezing their head.

Differentiation
Although a majority of painful conditions are excessive cases of blood congestion, uncovering the reason for the congestion will give the practitioner a more accurate assessment of excess or deficiency. Because blood congestion can either be caused by an excessive condition or by a deficient condition, identifying the underlying imbalance is important for devising the best treatment plan. When aspects of both excess and deficiency are present, a practitioner must choose the most dominant pattern.

In general, a predominant presentation of excess is treated with dispersal and invigoration techniques, while a predominant presentation of deficiency is treated with warming and tonification techniques.

Blood Congestion Causes
While there are many causes of blood congestion causing pain, the ones most encountered in clinical practice include:

· Qi Congestion – An excessive condition, this is a common precursor to blood congestion. A basic premise within TCM is that qi moves blood, so if qi stagnates, eventually the blood will stagnate too. (See the above section for recognizing qi blockage.)

· Traumatic Injury – An excessive condition, the force of a local trauma causes a structural change that typically results in blood congestion. (See the above section for recognizing blood blockage.)

· Deficiency of Qi – A deficient condition, deficiency of qi that persists over an extended period of time may cause stasis of blood as the qi becomes too weak to move blood. Qi deficiency typically manifests with low energy, breathlessness, weak voice, loose stool, spontaneous sweating, and pain that worsens as the day progresses. This type of pain can improve with applied pressure.

· Blood Deficiency – A deficient condition, blood deficiency that persists over an extended period of time will cause qi deficiency. When the qi is too weak to move blood, blood congestion results. Blood deficiency typically manifests with pale complexion and lips, tightened and easily injured tendons, dizziness, poor memory, blurry vision, insomnia, amenorrhea and anxiety.

As taught in the Institute’s Shiatsu Anma course, Shiatsu techniques differ, with dispersal and invigoration methods used for excessive imbalances, while tonification and warming methods are used for deficient imbalances. Practitioners of Asian bodywork who master this differentiation can really utilize the strengths of TCM; by tailoring each treatment to their client, enhancing a massage’s therapeutic value and successfully ridding their clients of pain.

Recommended Study:
Shiatsu Anma

References:

Maciocia, Giovanni, The Foundations of Chinese Medicine, Churchill Livingstone, New York, NY, 1989.

www.altmedicine.about.com, Blood Stagnation, Cathy Wong, About, Inc., 2007.

www.davidbole.com, Sports Medicine: A Chinese Medical Perspective, David N. Bole, PhD, AP, 2007.

Posted by Editors at 01:03 PM

© 2009 Institute for Integrative HealthCare Studies. This work is reproduced with the permission of the Institute. www.Integrative-Healthcare.org

Traditional use of cervical collars for whiplash injuries may discourage some from seeking complementary treatments, yet massage therapy can be extremely beneficial for this common neck injury. Discover three specific approaches that are particularly therapeutic for clients with whiplash injuries.

by Nicole Cutler, L.Ac.

A common injury from a motor vehicle accident, whiplash is a neck sprain resulting from the sudden forces typical of a car crash. After being evaluated by a physician, bodywork is one of the most recruited modalities to help this soft tissue injury heal. When applied carefully and skillfully, massage therapists can help clients with whiplash find relief and avoid a resulting chronic neck problem.

Although physicians sometimes refer to it as a neck hyperextension injury, whiplash is a fairly accurate mechanical description of how the neck injury occurred. Bending first towards and then away from the point of impact, whiplash is the consequence of the head moving in a whip-like motion. As the head moves rapidly in one direction, the muscles in the neck receive the message to contract. The momentum of the head can cause strain or sprain to the muscles and ligaments in the neck as the head reaches the end of its movement. Whether the head whips forward and backward or laterally, whiplash usually causes multiple neck injuries.

Symptoms
Evidence of whiplash can surface immediately following the neck’s whip-like injury, or it can creep up several days after. Aside from neck pain, additional symptoms of whiplash may include:

· Neck stiffness
· Headache
· Dizziness
· Hoarseness and difficulty swallowing and/or chewing
· Paresthesia
· Shoulder, back or arm pain

Assessment
A client who has neck pain following a motor vehicle accident must first be seen by a physician to rule out serious injury. In addition to soft tissue damage, doctors must determine if the whiplash has caused a concussion or nerve-root compression. Once massage therapy is deemed safe, bodyworkers must assess the injured musculature involved to formulate a treatment plan. In addition to taking a detailed history of the accident, muscle resistance testing can help the bodyworker pinpoint the muscles most in need of release.

According to Ben Benjamin, Ph.D., the following resistance tests should be included when assessing whiplash:

· Pain upon resisted neck rotation indicates injury to the sternocleidomastoids.

· Pain upon resisted side flexion of the neck indicates injury to the scalenes.

· Pain upon resisted neck flexion indicates injury to the sternocleidomastoids.

· Pain upon resisted neck extension indicates injury to the posterior scalenes, suboccipitals and/or erector spinae.

Bodywork
While a majority of people with whiplash improve within one month, symptoms sometimes persist longer. Most therapists agree that the sooner massage therapy is received, the quicker the person heals and the less likely they are to develop chronic neck pain. In general, any massage that relaxes the affected muscles will help relieve the pain and discomfort of whiplash. However, these three specific approaches are particularly therapeutic:

1. Myofascial Release – Myofascial release techniques can free restricted neck muscle and fascia to help restore fluidity, thus relieving the stiffness of whiplash. Additionally, myofascial unwinding can unlock dysfunctional fascial holding patterns established at the time of injury.

2. Static Compression – Applying static compression to affected trigger points creates an influx of oxygen that relaxes the contracted musculature. Since myofascial trigger points often develop in the cervical muscles following a whiplash injury, this treatment prevents prolonged muscular dysfunction that can linger for months or years after the initial trauma.

3. Deep Tissue Massage – Once the superficial muscles are relaxed, deep tissue work can liberate contracted deep fascia, adhesions and scar tissue. Making sure to stay within the client’s pain tolerance level, deep tissue massage can free tissue that had tightened around local nerves.

Proceed Carefully
Because of the neck’s delicacy, bodyworkers should always proceed cautiously with a whiplash injury. The following guidelines are intended to keep therapists mindful of the neck’s vulnerability:

· Since the anterior neck muscles are often injured in whiplash, be careful to avoid pressing on the nearby carotid artery.

· Wait until a few days after the accident before administering massage therapy so that the initial healing process is uninterrupted.

· A physician should always be consulted to determine if there is a fracture, concussion or other disc problem before attempting any bodywork.

· Make sure your approach is gentle enough to not cause the client any further discomfort than what they are already experiencing.

As long as a massage therapist uses caution when working with whiplash, their efforts can play a major role in recovering from this common injury. Especially beneficial when doing myofascial release, static compression and deep tissue massage, bodyworkers have the tools to ease muscle pain, induce relaxation and unlock the tension created by a whiplash injury.

Recommended Study:
Deep Tissue Massage
Myofascial Release

References:

http://www.amtamassage.org/etouch/etouch0205nm.html#1, Preventing Chronic Whiplash Syndrome with Massage, Dr. Leo B. Stouder, Retrieved July 3, 2008, e-Touch, American Massage Therapy Association, February 2005.

http://www.massagemag.com/Magazine/2003/issue104/assess104.2.php, Assess & Address: Whiplash, Whitney Lowe, Retrieved July 3, 2008, Massage Magazine, July/August 2003.

http://www.massagetherapy.com/articles/index.php/article_id/1107, Whiplash – How to Heal a Pain in the Neck, Hope Bentley, Retrieved July 2, 2008, Associated Bodywork and Massage Professionals, 2008.

http://massagetherapy.suite101.com/article.cfm/whiplash_neck_injuries_, Whiplash – Neck Injuries, Sylvia Carlson, Retrieved July 2, 2008, October 2006.

http://www.massagetoday.com/mpacms/mt/article.php?id=13653, Successfully Treating Cervical Trauma Using Deep-Tissue Techniques, Don McCann, Retrieved July 2, 2008, Massage Today, July 2007.

http://www.massagetoday.com/mpacms/mt/article.php?id=13699, Whiplash, Ben Benjamin, PhD, Massage Today, retrieved July 3, 2008, October 2007.

http://www.spineuniverse.com/displayarticle.php/article107.html, Whiplash: Neck Trauma and Treatment, Todd Albert, MD, Retrieved July 3, 2008, SpineUniverse.com, 2008.

Posted by Editors at 02:49 PM

© 2009 Institute for Integrative HealthCare Studies. This work is reproduced with the permission of the Institute. www.Integrative-Healthcare.org

Tired of staring at the flab that accumulates on the stomach despite endless workouts? Here are some useful lower abdominal exercise tips to get rid of excess fat.
What’s the secret of a well-toned body? Well, no crash diets but loads of exercise! Everybody dreams about perfection but to reach that specific stage takes more than just a balanced diet. A flat and sexy abdomen is on the wish list of many. The lower abdomen is one such area that requires a fixed exercise routine to tone down and strengthen the muscles. Lower abdominal exercises need to be incorporated in the daily exercise program to have flat, washboard abs.

The dream to have flat abs need not remain only as a dream. Contrary to popular belief, lower abdominal exercises are not as complicated as they may sound. These can be merged with regular exercises to get rid of belly fat. Losing weight and having flat abs can be possible even with simple home exercise routines. These lower abdominal exercises given below will help you to achieve your goal.

Steps for Lower Abdominal Exercises

Exercise 1
Crunches are one of the most important exercise programs that should be included in your routine. Using a towel with the basic crunches helps to correct postures. Before doing the exercise, fold a medium-sized towel in half. Then roll it into a tube. Lie flat on the floor and bend your knees. Feet should also be flat on the floor. Now, place the rolled towel underneath where a gap forms naturally between the back (curve of the spine) and the floor. This towel roll acts as a support while doing the crunches. Hold hands tightly behind the head without applying pressure. Gently lift the shoulders off the floor and pause. Exhale while lifting the shoulders. Now, inhale while going back to the starting position. Begin with a set of 8 counts for the initial period. Increase the number of sets gradually.

Exercise 2
Lie flat on the floor. Use the towel beneath your back as mentioned in the previous exercise. Slowly bring your feet up into the air. Now, extend the right arm. Use the lower abdominal area to lift the shoulders off the floor. Try to touch the left toes with the right hand. Slowly lower yourself back to the starting position. Repeat the procedure but with reverse sides. Always remember that knees should remain straight and the chin should not be lowered towards the chest area. Maintaining a correct posture is very important in this case. Begin with a set of 8 counts and gradually increase with every session.

Exercise 3
Lie straight on the floor and place hands on the side. Flex your knees slightly and ensure your feet just brush the floor. Keep the feet together and bend the knees. As you bend, slowly raise legs off the floor. Bring the knees upwards towards the middle area of the body. Then, slowly lower the legs and come back to the starting position. Repeat 8 times. Increase count with every session.

Exercise 4
Stand straight and bend knees slightly. The back should be slightly arched. Inhale deeply as much as possible. Then exhale as deeply as possible. While exhaling, pull the belly button towards the inside. Bring the chin to the chest. Once you have completely exhaled, hold the position for a little while. And as you do so, inhale through lips. Lips should be slightly pressed against each other. Inhale and exhale for around 5-10 seconds. Repeat 8 times when you begin with the exercise routine. The counts can be increased once you are comfortable with the entire workout program.

Use these lower abdominal exercises along with your regular exercise program to see the difference. Consistency in the routine will help you to achieve your goal sooner than expected!

By Kashmira Lad
Published: 1/16/2009

Name: Chocolate Peppermint Essential Oil.

Botanical Name: Mentha piperita v. chocolat.

Common Method of Extraction: Steam Distilled.

Color: Clear.

Consistency: Thin.

Perfumery Note: Top.

Strength of Initial Aroma: Strong.

Aromatic Description: Soft and smooth peppermint aroma with a detectible chocolate note.

Possible Uses: The uses may be similar to those of traditional Peppermint Essential Oil. Little documentation is available regarding Chocolate Peppermint Essential Oil’s therapeutic properties, contraindications or constituents. Use with caution in skin care and therapeutic applications.

All Essential oils or highly concentrated, do not ingests or add directly to the skin. Always ask your trained massage aroma therapist on how to use any essential oils. These oils are used as a guide only.