WELCOME! TREATMENT HISTORY SHIATSU THERAPY BENEFITS PATIENTS HERVE CORBEL TESTIMONY NUTRITION Q & A Meridian Shiatsu by Masunaga The stretching techniques Passive stretching is very similar to static stretching; however another person or apparatus is used to help further stretch the muscles. Due to the greater force applied to the muscles, this form of stretching is slightly more hazardous. Therefore it is very important that any apparatus used is both solid and stable. When using a partner it is imperative that no jerky or bouncing force is applied to the stretched muscle. So, choose your partner carefully, they must be responsible for your safety while stretching. Static stretching is performed by placing the body into a position whereby the muscle (or group of muscles) to be stretched is under tension. Both the opposing muscle group and the muscles to be stretched are relaxed. Then slowly and cautiously the body is moved to increase the tension of the stretched muscle group. At this point the position is held or maintained to allow the muscles to lengthen. PNF stretching, or Proprioceptive Neuromuscular Facilitation, is a more advanced form of flexibility training that involves both the stretching and contraction of the muscle group being targeted. PNF stretching was originally developed as a form of rehabilitation and to that effect it is very effective. It is also excellent for targeting specific muscle groups, and as well as increasing flexibility, (and range of movement) it also improves muscular strength. Dynamic stretching uses a controlled, soft bounce or swinging motion to move a particular body part to the limit of its range of movement. The force of the bounce or swing is gradually increased but should never become radical or uncontrolled. Active stretching is performed without any aid or assistance from an external force. This form of stretching involves using only the strength of your opposing muscles to generate a stretch within the targeted muscle group. The contraction of the opposing muscles helps to relax the stretched muscles. A classic example of an active stretch is one where an individual raises one leg straight out in front as high as possible and then maintains that position with out any assistance from a partner or object. Stretches of the month The initial stages of a soft tissue injury The initial stages of a soft tissue injury, like a muscle strain or ligament sprain, is NOT the time to start stretching. The immediate treatment of any soft tissue injury is vital and proper treatment in the initial stages will go a long way towards a full recovery later. Without a doubt, the most effective, initial treatment for muscle strains and ligament sprains is the R.I.C.E.R. regimen. This involves the application of (R) rest, (I) ice, (C) compression, (E) elevation and obtaining a (R) referral for appropriate medical treatment. Where the R.I.C.E.R. regimen has been used immediately after the occurrence of an injury, it has been shown to significantly reduce recovery time. R.I.C.E.R. forms the first, and perhaps most important stage of injury rehabilitation, providing the early base for the complete recovery of injury. So don't stretch an injury in the initial stages of the recovery process. Stick with the R.I.C.E.R. regimen for at least the first 48 to 72 hours. How can Shiatsu help you? The effects of Shiatsu on the body should be considered at several levels: Digital pressure enhance discharge of waste material in the cells which improve cell function and increase cellular metabolism. Digital compression release several pro-inflammatory enzymes (histamine, serotonin, brady-kinin and prostaglandin) that creates a supercompensatory immune system response which cause the body to return to normal tissue functionning. Shiatsu manipulations free up and rebalance myofascial structures. Shiatsu techniques combines the effect of neuromuscular massage and myofascial bodywork. Digital and manual compressions reset facilitated muscle spindles through a feed back system controlled by the medulla oblongata "the brain of the muscle". The golgi tendon organs are affected by compression like the muscle spindles. Because Shiatsu addresses muscular tonus, restriction in free joint movement are less traumatic than bones manipulations and the realignments produced are of much longer duration and at time, will bring permanent relief. Muscles, bones and fascia form one integrated system that creates a web defined as the meridian system in oriental medicine, and very clearly exposed in "Anatomy Trains" by Tom Myers as a system of functional lines. Shiatsu causes a change in the structure of the body and thus, affect the functions of the different systems, and ultimately the organs, glands and the cells. "Because of the profound effects Shiatsu has on the health of the internal organs, it is considered primary care by the Japanese Ministry of Health and Welfare" - For more informations, refer to:"BodyworkShiatsu: Bringing the art of finger pressure to the massage table" by Carl Dubitsky Shiatsu: Enhance cells, organs and system functioning Stimulate the circulatory system (fluid return, waste elimination, ionic balance, blood, CSF, lymph...) Improve inflamatory and immune response (releasing natural pain reducing hormones, enhancing immune response...) Improve functioning of the musculo-skeletal and myofascial system Vitalize the skin Limber the muscles Stimulate the circulation of body fluids Regulate neural functions Regulate the endocrine system Improve the function of the sketetal system Improve the functioning of the alimentary system The effects of Stretching on the body: Improve preparation of athletic activity Optimize muscle and tendon range of motion facilitate elimination of metabolic waste reduce risk of injury Reduce postural tightness due to aging of lack of exercise Rehabilitate muscle, tendon and ligament injuries Facilitate flow of lymphatic fluid Enhance athletic performance. There are no common agreements on the stretching techniques and duration of stretchings. Some rules should however apply: Stretching Tip #1 Stretch ONLY to the Point of Tension Stretching is NOT an activity that was meant to be painful; it should be pleasurable, relaxing and very beneficial. Although many people believe that to get the most from their stretching they need to be in constant pain. This is one of the greatest mistakes you can make when stretching. Let me explain why. When the muscles and tendons are stretched to the point of pain, the body employs a defence mechanism called the 'stretch reflex'. This is the body's safety measure to prevent serious damage occurring to the muscles and tendons. The 'stretch reflex' protects the muscles and tendons by contracting them, thereby preventing them from being stretched. So to avoid the 'stretch reflex', avoid pain. Never push yourself beyond what is comfortable. Only stretch to the point where you can feel tension in your muscles. This way, you'll avoid injury and get the maximum benefits from your stretching. Stretching Tip #2 Breathe Slowly & Easily While Stretching Many people unconsciously hold their breath while stretching. This causes tension in your muscles, which in turn makes it very difficult to stretch. To avoid this, remember to breathe slowly and easily during your stretching. This promotes blood flow and increases the delivery of oxygen and nutrients to your muscles. Breathing slowly and easily also helps to relax your muscles, which makes stretching easier and more beneficial. This will ensure that your stretching is safe, and that you gain the greatest possible benefits. Stretching is one of the most under-utilized techniques for improving athletic performance, preventing sports injury and properly rehabilitating sprain and strain injury. Don't make the mistake of thinking that something as simple as stretching won't be effective. Stretching Tip #3 Stretch Before AND After Exercise The question often arises, "should I stretch before or after exercise?" This is not an either / or situation, both are essential. It is no good stretching after exercise and counting that as your pre-exercise stretch for next time. Stretching after exercise has a totally different purpose to stretching before exercise. The two are not the same. The purpose of stretching before exercise, is to help prevent injury. Stretching does this by lengthening the muscles and tendons, which in turn increases your range of movement. This ensures that you are able to move freely without restriction or injury occurring. However, stretching after exercise has a very different role. Its purpose is primarily to aid in the repair and recovery of the muscles and tendons. By lengthening the muscles and tendons, stretching helps to prevent tight muscles and delayed muscle soreness, which usually accompanies strenuous exercise. Stretching Tip #4 Warm Up prior to Stretching Trying to stretch muscles that have not been warmed up, is like trying to stretch old, dry rubber bands, they may snap. Warming up prior to stretching does a number of beneficial things, but primarily its purpose is to prepare the body and mind for more strenuous activity. One of the ways it achieves this is by helping to increase the body's core temperature while also increasing the body's muscle temperature. By increasing muscle temperature you are helping to make the muscles loose, supple and pliable. This is essential to ensure the maximum benefit is gained from your stretching. The correct warm-up, also has the effect of increasing both your heart rate and your respiratory rate. This increases blood flow, which in turn increases the delivery of oxygen and nutrients to the working muscles. All this helps to prepare the muscles and tendons for stretching. Stretching Tip #5 Stretch all major muscles and their opposing muscle groups When stretching, it's vitally important that you pay attention to all the major muscle groups in the body. Just because your particular sport may place a lot of emphasis on the legs, for example, does not mean that you can neglect the muscles of your upper body in your stretching routine. All the muscles play an important part in any physical activity, not just a select few. Muscles in the upper body, for example, are extremely important in any running sport, as they play a vital role in the stability and balance of the body during the running motion. Therefore it is important to keep them both flexible and supple. Every muscle in the body has an opposing muscle that acts against it. For example, the muscles in the front of the leg, (the quadriceps) are opposed by the muscles in the back of the leg, (the hamstrings). These two groups of muscles provide a resistance to each other to balance the body. If one of these groups of muscles becomes stronger or more flexible than the opposing group, it is likely to lead to imbalances that can result in injury or postural problems. For example, hamstring tears are a common injury in most running sports. They are often caused by strong quadriceps and weak, inflexible hamstrings. This imbalance puts a great deal of pressure on the hamstrings and usually results in a muscle tear. Stretching Tip #6 Be aware of your Posture while stretching Posture is one of the most neglected aspects of stretching. It is important to be aware of how crucial it can be to the overall benefits of your stretching. Bad posture and incorrect technique can cause imbalances in the muscles that can lead to injury. In many instances a major muscle group can be made up of a number of different muscles. If your posture is sloppy or incorrect your stretching may put more emphasis on one particular muscle in that muscle group, thus causing an imbalance that could lead to injury. For example, when stretching the hamstrings (the muscles at the back of the legs) it is imperative that you keep both feet pointing straight up. If your feet fall to the side this will put undue stress on one particular part of the hamstrings, which will result in a muscle imbalance. For more information, you can refer to "Active Isolated Stretching: The Mattes Method" by Aaron L. Mattes Bodyworkshiatsu.com - "Renew yourself everyday"