PNF-Streaches (flexibility!!!! : )

( Proprioceptive Neuromuscular Facilitation )
p.n.f is widely regarded as the best method to increase over all 'flexibility' in target muscle groups. ~the techniques was originally developed by physiotherapists during the 1940's to assist in the rehabilitation of paralytic patients and encompasses a variety of methods. probably the most useful for martial artist is the partner assisted hold/relax method. in simple terms,this involves the target muscle group being stretched to its maximum range of movement (ROM),at which stage the muscle is contracted strongly for atleast 6 to 8 seconds. at this point the muscle is relaxed by the golgi tendon organs and deliberately relieved by the stretcher. Once the stretch is reapplied, it should be possible to extend the muscle group slightly further than on the previous attemp, eventuaily reaching the maximum ROM. with work, the ROM should increase, resulting in improved ~FLEXIBILITY !!!!!!!!!! : )

Range Of Motion (ROM)

*these exercises are specific for each body area*

Abduction: Adduction: Dorsiflextion: Rotation: Extension: Flexion: Pronation:
Supination:

Range Of Motion (ROM)

exercises puts the joint through its full arc of motion. the goal of "range of motion" exsercises is to decrease or prevent contractures,improve strength,and increase circulation. passive range of motion (PROM) exsersizes are used when clients or residents cannot move on their own.

~R U BREATHING ?~

BREATHING IS THE MOST VITAL OF FUNCTIONS FOR ANY LIVING CREATURE. YOUR BREATHING PROVIDES YOUR BODY WITH ITS MOST BASIC REQUIREMENT *OXYGEN* AND YOUR MIND AND SPIRIT WITH THEIR MOST USEFUL TOOL-DYNAMIC RELAXATION. MANY OF US TAKE "BREATHING" FOR GRANTED THAT IF WE ARE ALIVE WE MUST BE BREATHING. BUT THERE ARE MANY VARYING DEGRESS OF 'ALIVENESS', AND A PERSON WHO IS BARELY BREATHING IS IN FACT, BARELY ALIVE.

A LACK OF SUFFICENT OXYGEN WEAKENS THE BODY AND SLOWS DOWN ALL OF ITS FUNCTIONS, INCLUDING BRAIN FUNCTIONS.

MANY PEOPLE BREATHE JUST ENOUGH TO SURVIVE, OR TO FUNCTION MINIMALLY, BUT NOT TO FUNCTION WELL.

A PATTERN OF DEEP SLOW BREATHING IMPROVES YOUR CIRCULATION AND THEREFORE YOUR BLOOD BRINGS OXYGEN AND NOURISHMENT MORE EFFECTIVELY TO YOUR BODY'S CELLS.

PROLONGED STRESS REINFORCES UNHEALTHY BREATHING PATTERNS.

OFTEN A TENSE PERSON WILL BREATH THROUGH THE MOUTH, SIMPLY BECAUSE IT'S QUICKER, FEELING LIKE A FULL AND SATISFYING BREATH, BUT IT'S NOT. STRESSFUL BREATHING CONSISTS OF NERVOUS LITTLE INHALATIONS, NEVER ALLOWING FOR A FULL EXHALATION. A SIGH OF

'RELIEF' IS A SURE SIGN THAT TENSION HAS BEEN CAUSING YOU, UNCONSCIOUSLY, TO HOLD YOUR BREATH- FOR HOW LONG?

EXHALATION IS AS VITAL AS INHALATION TO HEALTHY BREATHING. IF YOUR RESPIRATORY SYSTEM IS NOT FULLY EMPTIED OF OXYGEN-POOR AIR, IT CANNOT BE COMPLETELY FILLED WITH OXYGEN-RICH AIR.

BREATHING EXCERSIZES

(take several deep breaths to relax your body...inhale slowly while silently counting up to seven....when you have reached seven,exhale slowly as you count to ten. inhale again, this time for a count of eight....exhale for a count of twelve. your exhale should always be longer than your inhale.)

~CREATING A NEED FOR OXYGEN~

~Inhale and, while holding your breath in, move your abdominal muscles up and down six times.....exhale, and do not inhale again until you have again moved the abdominal muscles up and down six times. (you will probly find your abdomen much stronger than you would have thought) now breathe normally for ten deep breaths, and see weather it seems easier and more natural now to breathe fully. you have created an appotite for oxygen.~

( this is an ancient technique used in yoga)

~press with your finger on your right nostrol to close it.....inhale slowly through the left nostril for a count to ten or longer, until you feel that both lungs are filled to their fulliest capacity. while holding the breath in for a moment, take your finger off the right nostril and close the left instead, and exhale through the right nostril for ten counts or more. let the air go out slowly as possible...keep the left nostril pressed closed. your taking air in through one nostril...and exspelling it threw the other,then inhaling through the one you just exhaled from.)

~*~BREATHING AFFIRMATIONS~*~

as you inhale tell yourself.......

"I am breathing in confidence" as you exhale tell yourself "I breath out self doubt"

"I breath in clarity" "I breath out confusion"

"I exhale anxiety" "I INHALE PEACE"

*begin your breathing affirmations with positive statements which seem realistic to you. the more you practice affirmations, the more power you will have to make them real*

~ Heller work ~

developed in the 1970's by an american engineer, (Joseph heller). This therapy combines massage with reeduction in way the body moves, and an exploration of emotional issues. Heller had worked with Dr. Ida Rolf and shared her ideas about body alignment and releasing muscular tension, but emphasized the therapy's psychoemotional aspects. ("The body stores the traumas of our lives in muscular regidity", he wrote "When we release the tension in the body and align ourself with gravity, we take a new stand in life") Heller work is worldwide, but mostly practised in the US.

good for * poor posture

* peristent musculer pain,

including neck, shoulder and back pain.

* respiratory problems

* prevention of postural or stress related problems

* sports injuries

* promoting health

(Avoid rolfing if you have cancer,rheumatoid arthrites,

or any other inflammatory condition.)

: ( Stress-related conditions ) :

* MUSCLE AND JOINT DISORDER

* DEPRESSION AND ANXIETY

* DIGESTIVE DISORDERS SUCH AS CONSTIPATION

* INSOMNIA AND HEADACHE

* HIGH BLOOD PRESSUSRE

someone needs air and water........

~LYMPHATIC SYSTEM~ ~CIRCULATORY SYSTEM~

stimulation of the lymphatic system by

massage improves the elimination from

the body of the lactic acid and other stimulation of the chemical wastes that can lead circulatory system by
to pain and stiffness in the massage improves the
the joints and muscles. supply of oxygen and
Lymph vessels carry nutrients to body tissues
fluids from all parts of and enhances skin tone.
the body. Blood vessels carry oxygen
and nutrients to all parts of
the body.

~QUESTIONNAIRE~ A's & B's : )

How long does a treatment session last?

~a full body massage takes roughly 60 to 90 minutes if you include the face massage~


How many sessions will i need?

~as many as you like and can afford~



Will it be uncomfortable?

~massage therapy should be a pleasent and soothing experince. tell
the practitioner if you feel any discomfort and he or she will ease the pressure~


Will there be any after-effects?

~right after treatment you may feel very sleepy. drinking a glass of water is a good idea. you may ache a little the next day but this will soon wear off~

A's & B's

A/B *Plenty of exercise

yes/no*and freash air.

A/B *The ability to

yes/no*deal with stress.

A/B *Relaxation techniques and

yes/no*time for myself.

A/B *The flow of healing energry

yes/no* through me.

A/B *Elimination of toxins

yes/no*and waste products.

A/B *Well-balanced diet and

yes/no*healthy eating habits.

A/B *Material

yes/no* security.

A/B *Spiritual

yes/no* development.

A/B *Family

yes/no* and freinds.

A/B * A body structure that

yes/no* functions precise and efficiently.

Conclusion ) mostly A's: ~your beliefs about health tend to

be physically oriented,and the

condition of your body and your

environment are very importent to you.~

mostly B's: ~you are psychological oriented,so intangible

factors,such as emotions,spiritual harmony,or

a"vital force",play a fundamental role in your

concept of health.~

*Precautions*(massage)

• seek medical advice before having a massage if you suffer from phlebitis,thrombosis,varicose vains,servere acute back pain or fever. swellings,fractures,skin
• swellings,fractures,skin infections,or bruises should not be massaged. lumps and swellings should be checked by your docter.
• massage of abdomen,legs,and feet should not be given during the first three months of pregnacy.
• cancer patients are best treated by specially trained practitioners who know which areas to avoid and which kind of massage is appropriate.

a few massage techneqs and their benifits

(STRIPPING STROKES) are the application of very slow and deep gliding pressure along the lengh of the muscle fibers. stripping strokes release and elongate tightened muscle and fascia, flush the muscles with fresh blood, and erase trigger points.

(CROSS FIBER FRICTION) is usually performed on tendons and done across the grain. cross fiber friction creates a healing response in the tissues treated, aswell as releases adhesions and helps form healthy scar tissue.

(STATIC PRESSURE) is an excellent way to release sensitive areas. static pressure numbs the area, creates a flushing of blood, and helps to eliminate trigger points.

(STATIC PRESSURE w/movement) helps to release the tissue even more effectively, especially on the small forarm muscles.

(STRETCHES) help to reset the muscles proprioceptive sence, reminding the muscle that it's now able to lengthen more. streching after the massage helps to make the work longer lasting.

benefits of ~MASSAGE AND HYDROTHERAPY~

* INCREASES THE NUMBER OF RED AND WHITE BLOOD CELL.

* IMPROVES THE GENERAL CIRCULATION AND NUTRITION OF TISSUES.

* RELAXES MUSCLES SPASMS AND RELIEVES TENSION.

* HELPS ELIMINATE EDEMA OF THE EXTREMITIES.

* DILATES / OPENS BLOOD VESSELS THUS IMPROVING CIRCULATION AND RELIEVING CONGESTION.

* DISPERSES THE EDEMA FOLLOWING INJURY TO LIGAMENTS AND TENDONS,LESSENS PAIN AND FACILITATES MOVEMENT.

*ACTS AS A "MECHANICAL CLEANSER" PUSHING ALONG LYMPH AND HASTENING THE ELIMINATION OF WASTES AND TOXIC DEBRIS.

*IMPROVES MUSCLE TONE AND HELPS PREVENT OR DELAY MUSCULAR ATROPHY RESULTING FROM FORCED INACTIVITY.

* MAY HAVE A SEDATIVE, STIMULATING, OR EXHAUSTING EFFECT ON THE NERVOUS SYSTEM. REACTION IS DEPENDANT UPON THE TYPE AND LENGTH OF MASSAGE TREATMENT GIVEN.

* INCREASES THE EXCRETION (via the kidneys) OF FLUIDS AND NITROGEN,INORGANIC PHOSPHOROUS AND SALT IN NORMAL INDIVIDUALS.

* ENCOURAGES THE RETENTION OF NITROGEN,PHOSPHOROUS AND SULPHUR NECESSARY FOR TISSUE REPAIR IN PERSONS CONVALESCING FROM BONE FRACTURES.

* STRETCHES CONNECTIVE TISSUE, IMPROVES ITS CIRCULATION AND NUTRITION AND SO BREAKS DOWN OR PREVENTS THE FORMATION OF ADHESIONS AND REDUCES THE DANGER OF FIBROSIS.

* IMPROVES THE CIRCULATION AND NUTRITIONS OF JOINTS AND HASTENS THE ELIMINATION OF HARMFUL PARTICLES. IT HELPS LESSEN INFLAMMATION AND SWELLING IN JOINTS AND SO ALLEVIATES PAIN.

* EMPTIES THE LARGER DUCTS AND CHANNELS AND SO DECREASES THE AUTOINTOXICATION RESULTING FROM THE RE-ABSORPTION INFLAMMATION OR CONSTIPATION.

* INCREASES THE BLOOD SUPPLY AND NUTRITION TO MUSCLES WITHOUT ADDING TO THEIR LOAD OF TOXIC LACTIC ACID, PRODUCED THROUGH VOLUNTARY MUSCLE CONTRACTION. MASSAGE THUS HELPS TO OVERCOME HARMFUL "FATIGUE" PRODUCTS RESULTING FROM STRENUOUS EXERCISE OF INJURY.