Spencer Massage - Newsletter

Spencer Massage - Chicago, Illinois - Spencer Massage - Chicago - Offering relaxation massage, sports massage, and therapeutic massage.

Relaxation Massage - Sports Massage - Clinical Massage - Cancer Massage - CranioSacral Therapy - Reiki

George Allen Spencer, LMT, NCBTMB - 4256 N. Ravenswood, Suite #309, Chicago, Illinois
By Appointment only. - 773.489.4374 - Email:


Relaxation Massage	¤	Sports Massage	¤	Clinical Massage	¤	Cancer Massage	¤	CranioSacral Therapy	¤	Reiki


	An Informal Newsletter with Ideas to Consider
	Volume 2 - Number 2: March/April 2012

¤  ADHD - Can Massage Help?
¤  Self-Care: The Sole of the Matter
¤  Stretching at the office - Part 2

ADHD - Can Massage Help?

What is it?
Attention-deficit/hyperactivity disorder, or ADHD, is quickly becoming the most common psychiatric diagnostic label for children. ADHD symptoms include inattention, hyperactivity, and impulsivity (see the sidebar on the right). While there are treatments for the symptoms, there are no known cures. Many children with ADHD see a decrease by early adulthood. It is, however, estimated that close to 50% of the people who had ADHD as a child will continue to experience the symptoms as an adult.

Who gets it?
It is estimated that 3% - 7% of school-age children and adolescents are diagnosed with ADHD annually. While boys have been historically more likely to be diagnosed with ADHD than girls (a ratio of 9 to 1), girls are increasingly being diagnosed with the disorder. There is no disparity between boys and girls with relation to impairment. There are some who believe many cases are misdiagnosed, believing there are other diagnoses more applicable such as post-traumatic stress disorder, depression, and anxiety disorders.

How is ADHD treated?
ADHD is currently treated with a combination of medication and psychological therapies. The medications used fall under the category of stimulants, while some children respond more to antidepressants. The stimulants help to control impulsiveness, hyperactivity, and increase attention span. The medication is only effective when the medication is taken. Psychological therapies are used to work on the problems associated with the illness.

How does massage help with ADHD?
In a study performed by The Touch Institute, it was found that "Adolescents were less depressed and less anxious than they had been and their stress hormones (cortisol and norepinephrine) had decreased. They also developed better organized sleep patterns and showed more appropriate behavior after massage therapy. Long term effects reported by teachers included more time on task and lower Conners Hyperactivity scores."

So...what happened? At the end of the 10 15-minute massage sessions, the levels of cortisol, epinephrine, norepinephrine decreased. These are stress-related hormones commonly associated with the fight-flight response. At the same time, seritonin levels were significantly increased. Serotonin regulates mood, sleep, and appetite and allows us to turn things 'off' and relax. Additionally, during the massage, the child became more aware of his/her body as a whole, especially in relation to their mind.

In essence, a child (or adult) living with ADHD, has the opportunity to R E L A X and to turn things off. Does the massage need to be a typical massage? No. In fact, in most cases, until the child gets used to the idea of receiving bodywork, it won't be a typical massage. The two biggest differences would be the child being fully clothed and the duration of the session being shorter - 15-30 minutes. Another thing to consider is that the session could easily and effectively be done using CranioSacral Therapy, Reiki, or energy work. The most important thing is providing the child the chance to relax. Massage and bodywork will do just that.

Inattentive Symptoms
¤		easily distracted
¤		does not follow directions
¤		does not finish tasks
¤		does not appear to be listening when someone is speaking
¤		does not pay attention and makes careless mistakes
¤		forgetful about daily activities
¤		has problems organizing daily tasks
¤		does not like activities requiring still or a sustained effort
¤		frequently loses/misplaces things
¤		daydreams excessively

Hyperactive Symptoms
¤		often squirms, fidgets, or bounces when sitting
¤		does not stay seated as expected
¤		has difficulty playing quietly
¤		is constantly moving (i.e., running, climbing)
¤		talks excessively

Impulsive Symptoms
¤		has difficulty waiting for his or her turn
¤		blurts out answers before the question has been completed
¤		often interrupts others

Important Notes:
¤		This article is not offering a diagnosis. If you suspect you or your child may have ADHD, please consult your physician.
¤		As stated in the article, there is no known cure for ADHD. As such, massage is only one tool among others to assist in coping with the condition.
¤		If you decide to pursue massage for you or a child diagnosed with ADHD, please consult your physician and maintain the medications as prescribed by your physician.


Stretching: At the Office: Part 2 - The Shoulders and Arms

This installment of Stretching: At the Office covers the arms. However, as you can see from the illustrations below, the shoulders will aslo be affected if for no other reason than you're moving them around into positions that you normally might not.

About the illustrations...if you look closely at them, you'll see shaded areas. These shaded areas show you which muscles are being utilized in the stretch.

As always, the stretches should last no longer than 1-2 seconds. Take a deep breath and exhale. As you exhale, go into the stretch. As soon as you feel even the smallest bit of a stretch, you've accomplished your goal and can then go out of it. Remember, there's no need to go into an extreme stretch. Repeat the stretch between 10-15 times. Do it at a relaxed pace - don't bounce into the stretch.

Extend your arms overhead, palms together. Stretch your arms upward and slightly backward.

Areas involved: outer portions of the arms, shoulders, and ribs.

Arms overhead, hold elbow of one arm with the hand of the other arm. Gently pull the elbow behind your head to gently stretch.

Areas involved: triceps and tops of shoulders.

Gently pull your elbow across your chest toward your opposite shoulder.

Areas involved: shoulder and upper/middle back.

Self-Care: The Sole of the Matter

		Ah. Our feet. Many of us take our feet for granted - except when they're hurting, and depending upon how bad they hurt, the pain may travel up through the legs, knees, into the glutes, hips, and then into the back. But can you blame them? They work A LOT! We stand on them and walk and run on them, climb stairs with them and so much more.

		Each foot contains 26 bones (more than 25% percent of the 206 bones in the entire body), 33 joints, and more than 100 muscles, ligaments, and tendons. The plantar surface of the foot (bottom) is also a main anchoring point for the fascia of the body.

Some Common Foot Complaints Include:
¤		Flexion Toe Disorders (hammertoe, mallet toe, and claw toe)
¤		Heel Spur
¤		Plantar Fasciitis
¤		Stress Fractures
¤		Flat Feet
¤		Foot Pronation (inward tilt/lean of the foot)
¤		Foot Underpronation (outward tilt/lean of the foot)
¤		Weak Arches

If your feet are in pain for more than 24-48 hours (or if you feel the pain isn't 'normal'), please don't self-diagnose. Consult your physician. If you're diagnosed with a condition, check with your physician to see if massage could help. Massage has been proven to be very effective in dealing with many common foot problems.

Things We Can Do To Help Our Feet:
¤		Wear sensible shoes. High heels may look attractive, but they play havoc with your feet, ankles, legs, glutes, and back. Switch off and wear flats when walking a long distance.
¤		Don't wear flip flops. Period. Sandals are fine(ish) as long as there's a backing to them in order to support your feet.
¤		If you stand a long time, give your feet (and legs, glutes, and back) some downtime by sitting down for a bit.
¤		At the end of the day (or even during the day), rub your feet even if they're not hurting. If you find a spot that's painful, back off a little. The goal is not to create pain but to relieve it.
¤		When the day is done and you're at home, soak your feet in warm water. It sounds simple, but it can be very effective in relieving the stress and strain in your feet.

There are two exercises that I typically suggest to my clients. If you have been diagnosed with any foot condition, check with your physician to see if it's healthy for you to include them in your daily routine.

Suggestion #1: Tennis Ball

Purchase a new tennis ball. Take your shoes off and sit in a chair. Put the tennis ball on the floor and place the sole of your foot on the tennis ball. Apply firm but gentle pressure and roll your foot on the tennis ball. Try to get all of the surface of the bottom of your foot - toes, the inside and outside arches, the ball of the foot. Everything. If you find an area that is painful, back off a little. The idea is to gently work the fascia, muscles, tendons, and ligaments in your foot. Try doing this twice daily - once in the morning and then again in the evening - spending about 5-10 minutes on each foot. It's best to use a tennis ball versus a golf ball or racket ball. A tennis ball has more surface area and has more flexibility/give when using pressure. A few of my clients have pets. This tennis ball is yours - it is not a pet toy. :)

Suggestion #2: Alphabet

Sit in a chair (preferably with your shoe removed) and raise the heel of your foot about an inch or so off the floor. Visualize your big toe as a pencil/pen. Using your big toe, but bringing your whole foot into the effort, print out the letters of the alphabet. Go from A to Z. Make the letters are distinct. For a couple of weeks, do the capital letters first. Then, once you're comfortable with the routine, you may switch to lowercase letters. What this exercise will accomplish is to slowly increase the overall range of motion in your ankle by opening up the bands of fascia around and within the ankle (commonly referred to as retinaculum). Try to do this twice a day - once in the morning and then in the evening.