Yogi Tea is great cold in the warmer months and all Fall and Winter to warm your bones (but not this Fall….too hot!)

Yogi Tea

1 Gallon Water
30 cloves
30 whole green cardamon pods
30 whole black peppercorns
1 large finger of fresh ginger, thinly sliced (Marty uses mini food processor)
5 sticks cinnamon
1 teabag, Black Tea
*Milk and Honey to taste which is optional. (Marty ads honey after simmering is done so no need to do each single serving).

Bring water to boil.    Add all spices except black tea bag. Boil 30 -45 min. Longer is stronger.

Finally, add black tea bag and boil another 2-5 min(then remove) . **The black tea is added last because it amalgamates the spices and sort of seals them. Also the tannins help assimilate the spices into the body.

If adding milk & honey, do so after adding the tea bag and letting it steep– OR BETTER add milk and honey to individual cup or a small batch. That way you can store the raw tea in the fridge and prepare with milk and honey as you go.   After adding milk and or honey, bring to a boil again, then shut immediately or keep on lowest flame to keep warm.

**Milk (Marty uses almond or soy milk) helps to ease the shock of the spiciness on the stomach and intestines so drink with milk if you’re sensitive. Note: for a stronger tea you can let the spices sit and sink to the bottom. If the tea gets really strong you can cut it with milk or reconstitute with a little water.

I (Marty) usually make a big batch Sunday afternoons and it makes my home smell like warm spices for two days.

When Yogi Bhajan (the late Kundalini yoga Master) was a military commander in India there was an epidemic among the troops. He ordered all of his men to fill their canteens with yogi tea and drink nothing else, not even water. His Battalion was the only unit that didn’t get sick! Yogi tea purifies the blood, lungs and circulatory system. It cleans the liver and has many more unseen benefits. It’s good to drink this tea every day.

L’Chaim!  (to life and your health)

Marty

• ·  Understand mechanics of the shoulder and shoulder joint
  
  ·  Perform easy self –care therapeutics and avoid expensive Physical Therapy
  
  ·  Prevent/ reduce / eliminate arthritis, tendonitis, and
  rotator cuff problems and prevent their return
  
  ·  Deepen shoulder openers and improve  athletic performance

  ·  Become the expert of your own shoulders

  Join Marty Kestin, MSW, LMBT, body worker and somatic educator in a dynamic workshop to deepen your
  understanding of the shoulder, common problems and easy solutions.

  You do not need a shot, a pill or extensive and expensive physical therapy to resolve pain or get rid of that chronic issue for good. Marty will teach powerful and simple but not widely known
  therapeutic techniques.

  TIME/DATE Saturday, October 22nd ,  1-4 LOCATION The Bindu:  Cornelius, NC INVESTMENT (3 CEU’s) Early-Bird Discount: $35 (yogis) and $45 (Massage professionals) registering by Oct 1. After October 1,  $45 (yogis),  $55 (MTs) BRING 1 Tennis ball TO REGISTER By Credit Card: Go to theBindu.com – events Pay by Check: Mail payable to: The Bindu, 11138-C Treynorth  Dr.  Cornelius, NC 28031 FOR REGISTRATION QUESTIONS  info@thebindu.com or 704-237-3635 FOR WORKSHOP QUESTIONS E-mail Marty: mkestin@ensomabodyworks.com or 704.335.8115

Cuff: Restraint or shackle.

The “Rotator Cuff” is comprised of 4 tendons that encapsulate the head of the arm bone securing it to the shoulder blade-your ball and socket joint (see the circled tendons in picture below).  It’s one of the body’s most versatile joints allowing us to paint, plant, draw, farm, write, throw a ball, etc. Our shoulder joint was a major development in our evolution or, if you like,  part of the  divine plan for humans to be able to do all the things we do.  Imagine not being able to make a circle with your arm and all the things you could not do…………… Without the support of the rotator cuff tendons (which transfer tension from  muscle to bone – which keep  the arm bone in place,  the arm bone would keep popping out of the socket.

Most orthopedic problems of the shoulder can be prevented by keeping the rotator cuff healthy.

There is an old samurai saying, “You cannot have both beauty and comfort, I hope you understand…..”

Similarly our shoulder joint has all this flexibility but the price for this gyrating joint is its propensity to injury if not cared for diligently. The strain on the rotator cuff (tendons) comes from chronic poor posture, repetitive overhead motion or the chronic static holding of the arms out – i.e. driving a long commute year in year out. This creates chronic muscle imbalances and dysfunction leading to tendon strain. The tendons are the anchors for muscle into bone.  Falls and accidents can also tear tendons of the rotator cuff but I wonder how bad the tear would be if the tendons were not chronically strained?

How to keep the rotator cuff healthy?

Too much emphasis is placed on treating the tendon when injured.  We should treat the tendon if injured but the idea is prevent this from happening. Keep the muscles clear of trigger points and balance its musculature. Do the exercise from the “save your shoulders blog.”  Seek out a qualified massage or physical therapist or yoga teacher and learn therapeutics for your shoulders.  Improve the ergonomics of your work station and micro break throughout the day. Merely doing strength exercises and stretching maybe exacerbating a compromised rotator cuff tendon without you knowing it. If you have any shoulder issues please get help now before it turns into a tear.

Your shoulders need constant functional movement to maintain healthy rotator cuffs. It’s a physical law called  “The law of stimulus and renewal” Either you are regenerating your muscles and tendons with healthy movement or degenerating them with poor movement and posture.  Do not forget “save your shoulder” workshop October 22^nd.  Click here for more information.

The kicker is most of these shoulders drastically improved when their owners following my suggestions. (where drugs, medical procedures and sometimes Physical therapy could not)   These suggestions are easy to implement and perform and I call them the “6 steps to save your shoulders.”

Please note that chronic or acutely painful shoulder issues need in  therapy from a qualified Massage or Physical Therapist.  But  mild -moderate issues may be resolved without professional help.  Does your shoulders  feel great?  The six steps will help keep them that way.

Here they are in no order of importance.

1. Get educated:  Most shoulder problems are muscle dysfunctions and imbalances that are easily treated.  Untreated they often result in the diagnosis’ above. So learn about treating the causes and the end result (diagnosis-goes away).   You can take my upcoming workshop on October 22^nd at the Bindu.  Its short and sweet and you will walk away a new understanding of your shoulders and how to keep them healthy.

         2. Get moving: Modern living robs us of sufficient and functional motion.  If you are not doing daily exercise that gets your legs pumping, arms swinging, and torso turning you need to do more. Two great ways are Anusara yoga (or any yoga) or the Egoscue Method of Health Through Motion.  I like these two (Anusara and Egoscue) as they both have ways of aligning the body optimally and giving the body the needed motion it needs more so than other exercise programs (with the exception of a very good personal trainer or physical therapist).  I was trained at the Egoscue world headquarters.

         3. Learn to self – treat your muscle dysfunction and pain:  A great book on self- treating is, “The Frozen Shoulder Work Book, by Claire Davies.”  He will take you through step by step muscle treatment for the entire shoulder.   And again my workshop will cover this too. Pills, procedures, stretching and strengthening is the traditional method of treating shoulder problems. If you have done this and still have an issue why not try something   different and more comprehensive.

     4. Learn to relax: Chronic stress leads to chronically tight muscles leading to muscle imbalances and dysfunction leading to muscle and joint problems.  There are too many methods of “how to relax” to list here but I assure you if you integrate a relaxation method into your daily routine your overall shoulder issue will get better.  For some clients it’s the missing piece; they release the muscles with massage, then stretch and strengthen but their shoulders are back up at their ears in no time.  Why? They have not taught their body how to respond to stress (reeducate the stress-muscle tension response) hence the body goes back on autopilot rather than a new way of responding-with breathe, awareness and the releasing of muscle tension.

       5. Good nutrition and hydration: Your muscles, tendons, ligaments and bones are living tissue constantly regenerating.  Feed them fruits, vegetables, minerals, fish, and lean meats.  Lay off the fried, fast and processed foods. Most of us do not get enough fresh fruits and vegetables. Try juicing or a whole  foods supplement like Juice Plus  to ensure good nutrition.

     6. Ergonomics and micro breaking.  I have talked about this before but its importance cannot be underestimated.  Sit at work with legs and arms at right angles and pc monitor at eye level while taking frequent breaks to stretch, twist, and walk around.

  Try this easy exercise for rebooting healthy shoulder movement and range of motion.  Do it daily 25-50 reps. 

And Please contact me for more info about the upcoming workshop

 ”Reverse Overhead Presses”

1.  Preparation: arms up in air, lightly squeeze shoulder blades together and pull the head of the arm bone back into the socket.
2. Action: On exhalation take arms over head as far as you can without pain, inhale back to start.  Each motion should be 1-2 seconds.
3. Modification: Place a yoga block or small ball between palms and lightly press as you raise and lower arms.
4. Modification for pain at end of motion: Place a yoga block on floor so when you lower arms they do not go all the way to the floor.
5. Focus: Throughout the entire down and up motion you are lightly squeezing shoulder blades while pulling the head of the arm bones back into the socket.

 BE WELL!

I blog this in hopes if you are on one of these drugs to go, “hhhmmmmmmmmm, lets take a closer look at this.”  I write this as a consumer, like you, and not as a Massage Therapist.  And if you do go “hhhmmmm” please research it a bit more and make a sound decision for yourself. Both drugs are powerful and the medical and pharmaceutical systems has scared us into believing that your lack  bone density and preventing heart disease are deficiencies in a synthetic prescription.

I would like like to suggest there are ways to increase bone density and have healthy heart and arteries without these drugs.  But if you are on one please make a sound decision and talk to your doctor before reducing the dosage. The drugs are powerful and need to be taken very seriously.  (they have altered your body’s homeostasis – and not for the better).

The short version is take CoQ10 if you are on a statin.  Statins attack the same pathway used by cholesterol and CoQ10′s bio-availability.   And by the way Cholesterol is not the cause of heart disease…. Read this article by a famous MD and decide for yourself.  If you do not agree than there are ways to lower cholesterol without drugs as in MORE exercise and diet changes and supplementation.  And why has the AMA lowered the level of “high cholesterol” from 280 down to 260, the 240, then 220, etc?   MONEY for drug companies.

I can also send you a PDF based with medical research showing that  statins do not prevent coronary incidents in people who have not had one yet. (ARCH INTERN MED/VOL 170 (NO. 12), JUNE 28, 2010). BUT a statin does help those who have had a coronary incident  prevent further incidences.

If you are on a   Bisphosphonate drink a lot of alkalized (mineralized) H2O, do  resistance training (weights, bands, yoga, pilates) three  x week, eat foods that nourish your bones (not fast food, heavy meats, excessive bread intake, starches – but fruits, veggies, fish, beans, etc).   Your body maybe loosing bone density due to acidosis. The body’s Ph is too acidic (due to diet – see food choices in last sentence, and stress) and goes to fort knox (the bones) and draws calcium out to alkalize the system,resulting in bone density reduction.

Life is meant to be enjoyed, pain free, and our bodies can find balance and freedom from pain given the right tools and habits.  Drugs are not those tools but better nutrition, lots of movement and stress reduction.  Please contact me to continue this conversation.

Best! Marty

Did you know they are the only muscles that connect the legs to the spine? (See picture).  These four muscles connect the legs to the pelvis and the legs to the spine; a kinetic alignment system if you may; a bridge between lower body and upper body.  The pelvis is the keystone of your foundation and the piriformis/psoas muscle pairs are guide wires that determine the keystones positioning in motion and stillness.

When I work with clients I start by checking which piriformis and psoas is shorter and release them.  Then I teach some good stretches for each muscle and (remember) to reboot hip flexion as described earlier with heel raises in a seated position.   You can also check which piriformis is weaker and do muscle spindle techniques to promote tone.  I would not recommend this for the psoas.

And be mindful that tight does not equate to strong.  Muscles can be locked long or locked short and either can be the weaker or stronger in a pair of muscles

If you do not know how to check for shortened and weakened muscles or do spindle techniques take my next workshop and I will show you how.  Or come in for a session yourself and get a private session muscle testing and evaluation mastery and spindle techniques.

In Summary you can begin to balance your client’s body by addressing the psoas / piriformis muscles and treating them appropriately to bring balance between the two sets of muscles, which results in greater pelvic stability and improving posture.

A pathological piriformis is due to a psoas-piriformis imbalance or / and modern living. We sit around all day then ask our bodies to run or bike or do yoga with hip flexors that are not firing 100% while other muscles have kicked in to compensate.  The flexors need “rebooting.”

They can be tight, weak, strong, shortened or elongated but in all instances they are most likely not performing “hip flexion” as optimally as they should. You heard right… you can have a tight muscle that is weak or an elongated muscle that is strong and in both cases not functioning as it should be.  Its length has little to do with if it’s doing its job.

Here is an easy exercise to reboot hip flexion: As in photo sit on edge of chair with your hips rolled forward creating an arch in your back (do not use back muscles to arch back-roll your hips).  Place pillow, yoga block, or ball between knees (not too wide where knees are wider than hips). Visualize a string from your knee caps going up to the ceiling attached to a pulley.  On exhalation gently squeeze pillow and pull heels up and off the ground for two seconds then lower slowly.  You can place your fingers at the tops of your thighs near groin and perform the exercise. (If you feel contraction here and not in your calf muscles you are doing it correctly).

Another version is to place a yoga strap around your knees and press out rather than squeeze in. If you do both versions you will be stabilizing your hips by activating inner and outer hip stabilizing muscles.

Next blog will be the lynch pin for good and bad posture.  The Psoas – piriformis relationship.

2: Whether or not you have a professional working with you doing self-treatment is a must.                                  
See the picture here; the piriformis (directly above yellow sciatic nerve) is surrounded by other muscles above and below it.
Work them all by:

A:  Lying on your back with knees bent and feet on the ground and place ball on your outer hip (below the big hip bone and above the hip pointer bone). Now let the leg fall sideways to the ground.  You may need to turn on your side completely to get enough pressure.  If the pressure is too much take a folded towel and place under your thigh or low back (this decreases ball depth in the muscle).

B:  Feel for tightness or and pain.  Apply direct and sustained pressure, with deep breathing, that elicits pain of a 3-4 (on a scale of 1-10). Most people go too deep and agitate the muscle tissue. Remember by nature  trigger points are hyper irritable so
why make them angrier.

C: Hold pressure with deep breathing until pain or tightness begins to go down to a 1-2

D: Increase pressure so pain or tightness is back to a 4 – breathe deep-let muscle relax more.

E: Do this 2-5 times then move to another spot.  You will find many.  Then go back to previously worked spots.
(Treatment should take 5-10 minutes).

NOTE: you may also do “micro moving” over spots.  Move very slowly over a tiny area back and forth – this coaxes the tightened tissue to release.

3: Stretch as show here for 1-2 minutes X 2 and use 50-75%
of maximum stretch no more!                 

4: rebooting of hip flexion will be explored next blog. “
Stay tuned and email me with questions or ah ha! Moments J

marty

Symptoms include:

• Piriformis Trigger points (TP’s) keep the muscle rock hard.
• A trigger pint laden piriformis can press on the sciatic nerve and be misdiagnosed as sciatica due to low back problems.
•  Piriformis pain on the outer hip and butt is sharp, almost electric, and can even be felt in the low back and the hamstring area.
• A Piriformis muscle that is shortened and swollen by trigger points can  compress numerous other nerves and blood vessels coming out of the pelvis, resulting in a sense of swelling in the buttocks, leg, calf, and foot.
• A tight piriformis muscle can impinge upon the pudendal nerve, causing impotence in males and pain in the groin, genitals, or rectal area of either gender.
  
  Holy cow!  That’s a lot of weirdness and pain due to one muscle!  I wonder how many people get misdiagnosed with other conditions and improper treatment? A tight piriformis will compress the sciatic neve in the hip and  is often mistaken for sciatica in the back.

What causes the piriformis to misbehave?

Two Things:

• Lack of hip flexion due to modern living:  When we sit all day at work then ask our hip flexors to fire and raise the knee when walking (or running) the foot and toes do not have enough clearance to pull through without scraping the ground. The body is pretty smart and adjusts by laterally rotating the leg allowing the foot to pass the ground at a higher and slightly sideways angle.  (Just watch people walk or run-many will have one foot that flops out sideways-just do nor stare!My last date accused me of ogling a pair of legs but confessed I was looking at “the biomechanical imbalance of…….” She did not by it…..   So if you are an expert or laymen do not use my excuse…it does not work.
• The piriformis / psoas balance: The balance of these two pair of muscles determines optimum posture and alignment. (To be covered next time).

How to Fix? 

1. First release the trigger points and tight muscle tissue with massage or self – massage with a tennis ball followed by a good stretch.
2.  Second: reboot hip flexion.
3. Balance the piriformis/psoas relationship

Tune in to the next blog. Just days away……….to explore this protocol together.