Brooklyn Wellness Connection

Qi Gung Workshop, noon Sunday, Mar. 21

2010-03-18T10:15:00.000-07:00

FREE @ PSFC, 782 Union St., Brooklyn. All are welcome. RSVP @ 347-461-2028.
What you can expect from this introductory workshop:
A series of warm up exercises and gentle stretches will ease muscle/ joint tension and fatigue. Posture and breathing techniques are emphasized as we go through simple movements. The effect enhances the circulation of Qi, or energy throughout the body. You will feel calmer and energized. The gentler you are on your body while performing Qi Gung the greater the health benefit will be. A self- massage technique will be taught to reduce any discomfort.
"Six healing sounds" Specific sounds are verbalized while performing Qi Gung creating a healing vibration within the internal organs and their energetic pathways. (The same pathways acupuncturists use in treatment.)

Qi Gung is similar to Tai Qi Chuan but is much easier to learn.
Some soreness can occur after we begin using muscles that have been neglected or when Qi begins to circulate in previously blocked pathways. Regular practice will reduce joint pain, calm the mind, strengthen the back & legs, tone the abdomen & thighs and reduce many symptoms.

Ann E. Reibel-Coyne, L. Ac. is currently teaching Qi Gung for health at Brooklyn Dojo,
93 Pineapple Walk in Brooklyn Heights on Wednesdays at 6:30 - 7:30 p.m.

A new model for Posture: The Support /Movement/Mind Continuum

2010-02-11T09:32:00.000-08:00

Learn why neuroscientists love the Alexander Technique

and how this amazing self-care practice can help you address musculo-skeletal pain,

posture concerns, or musical/theatrical/athletic performance issues

Saturday Feb.13
Park Slope Feldenkrais Center
374 5^th Ave betw. 5^th & 6^th Sts.

1:30pm FREE Introductory Class

3:30pm FREE Special Workshop for Parents and Caregivers:
Manage the physical challenges of caring for children: Avoid "mommy injuries" while lifting, carrying, feeding, rocking, baby and equipment and young children

RSVP Required for either event.

Jane Tomkiewicz, ACAT, mAmSAT
Certified Teacher of the Alexander Technique
347.387.2366
www.alexanderjunction.com
for balance, coordination and ease.....

"Six Healing Sounds Qi Gung"

2010-02-11T09:30:00.000-08:00

Wednesdays from 6:30 - 7:25 p.m. @ Brooklyn Dojo, 93 Pineapple Walk.

February Special Rate $14.00 for drop -ins

Class price is normally $20.00 for drop-ins. 10 + 1 class tickets purchased from Brooklyn Dojo can be used for this class. A 20% discount is given to seniors (over 65) and students (with ID). For directions see http://www.brooklyndojo.com

What is Qi Gung?
Qi Gung is a practice that focuses the mind on breath while performing gentle movement for the purpose of nurturing and balancing all the energies (Qi) of the body. It is both meditative and therapeutic. The practice of Qi Gung coaxes your internal energy to circulate in the most beneficial ways. The gentler you practice the breathing & movements the greater the health benefits. Attention is paid to posture and breath. We learn to conserve and refine our energy.

"Six Healing Sounds Qi Gung": Each of six Qi Gung exercises is performed with a sound that has a healing resonance with a body organ: liver, heart, spleen, lungs, kidneys and triple burner. The life/breath of each organ can be strengthened with regular practice.

Hoping to see you at the class, Please pass this on to anyone who would be interested.

Sincerely,
Ann E. Reibel-Coyne, L.Ac.

Ann E. Reibel-Coyne, L.Ac. has studied Qi Gung and Tai Qi Chuan with Master Hua Qi Wang and Master Jeffrey Yuen. She teaches Qi Gung at Village Care of New York and lives in Kensington with her husband and son. Ann practices classical style and ear acupuncture at her office on Union Street, Brooklyn.

ann.e.reibel@verizon.net
718-622-0122

My next Park Slope Food Coop workshop will be on Sunday March 21. 2010 at noon. The PSFC workshop is FREE and open to the general public. Please RSVP @ 718-622-0122 space is limited.

BACH FLOWERS COURSE

2010-02-11T09:29:00.000-08:00

Finally In New York

¥ Learn all about the 38 unique remedies, how and when to use them

¥ Reduce stress in your life

¥ Heal emotional imbalances in yourself, family, friends and even pets

The Course Is For:

¥ Anyone who would like a simple, gentle, safe tool to manage the emotional demands of everyday life

¥ Parents who wish to help their children through life transitions (and for their own sanity)

¥ Those who wish to engage in a self-awareness exploration towards higher consciousness

¥ Therapists, Practitioners and Healers from any modality

Thursdays 7PM

Beginning February 2010 in Park Slope

'The Creator of all things is Love, and everything of which we are conscious is in all its infinite number of forms a manifestation of that Love.' Dr. Edward Bach

Noga Kreiman-Miller Ð Certified Bach Flower Therapist and Teacher, Reflexology, Rebirthing, Holistic Massage, Birth and Post Partum Doula

For More Information & To Register go to www.nogakreiman.com

Six Secrets to Completing Your DREAM Project and Still Have Time for Your Life

2010-01-26T08:32:00.000-08:00

FREE Teleclass, January 27, 2010

Are you ready to create a plan for successfully achieving your goals WITHOUT getting overwhelmed, drained, or exhausted?

As you probably know by now: having a great idea is NOT enough to successfully and joyfully complete your goals.

The mistake that so many visionaries make is that you haven’t developed the powerful and sustaining structures needed – both on internal and external levels – to be able to fully achieve your dream project while also feeling energized and balanced in your life.

Aren’t you ready to put this mistake behind you once and for all?

I know from personal experience how it feels to be stuck and frustrated when you desperately want to move forward and step into a bigger place for yourself. And, I’ve developed methods that have taken me from that place of overwhelm to being able to be successful with my goals while also feeling refreshed, balanced and very much connected to my inner wisdom.

On January 27, I’ll share my secrets for seeing your vision into reality WITHOUT the exhaustion or anxiety. Join me in this FREE teleclass:

“Six Secrets to Completing Your DREAM Project and Still Have Time for Your Life”

On this teleclass, you will receive:

A straightforward method for effective and intuitive decision making
A fresh look at how prioritizing can ensure your success
A plan for organizing your time so you control your life and your dream project (instead of it controlling you!)
An easy to use process for ensuring you are energized and passionate throughout the completion of your projects
A step-by-step process for receiving the support you need from others

You can apply these secrets to any goal you are working on, including: your career, your business, your artistic pursuit, your writing, renovating your home…just to name a few!

By the end of our class, you will have clear ideas for creating more time and energy for your goals and for your life. It IS possible to follow through on your dream project, be successful, and still have time to enjoy ALL of your life, and I am so excited to guide you through it!

To register and for more info: http://www.soulfulcoach.com/events.php

all my best, Joanna

SOULFUL COACHING FOR BUSY WOMEN

**Be Empowered. Be Inspired. Be Big.**

Joanna Lindenbaum

joanna@soulfulcoach.com

www.soulfulcoach.com

917-208-7067

GIVE YOUR BODY AND MIND A FRESH START IN 2010 WITH THE REVOLUTIONARY M.E.L.T. METHOD TAUGHT BY FITNESS EXPERT ZOE LEVINE

2009-12-17T08:45:00.000-08:00

As the New Year approaches and we consider what to improve and change in our lives…discover M.E.L.T. – an innovative form of exercise that is altering the way people take care of their bodies. This time of year we put pressure on our bodies every moment of the day; whether it’s standing on the subway with shopping bags weighing us down or sitting all day glued to the computer. How do we modify the pressure we put on our bodies and de-stress our over all state of mind? We MELT! Let’s relearn how to respect our bodies and put and end to aches and pains that we learn to tolerate on a daily basis.

M.E.L.T. (Myofascial Energetic Length Technique) is a one-of-a kind method created by manual therapist Sue Hitzman, that is backed by science and approved by thousands of satisfied clients. It uses specially designed rollers and M.E.L.T. hand and foot balls to empower people of all stages of their life to take control of their aging process and reconnect with their bodies. M.E.L.T is extremely beneficial for anyone trying to unwind from being in an office all day, as it reduces aches, pains, overall tension and stress and improves posture, sleep and digestion. In addition, women who have worked the M.E.L.T. method have found a significant decrease in wrinkles and cellulite; an added benefit while striving to obtain an active, healthy and balanced life.

Levine’s workshops, located in the heart of Park Slope, Brooklyn, are aimed to satisfy anyone who wants to slow down the aging process and live a longer, healthier life and for those who already have an exercise regime and want to maintain a fit, toned body. The workshops will provide the perfect introduction to the method, as well as amazing discounts on the props used- a great first step toward being able to use these tools on your own.

Embrace the New Year and the transformation it can bring and give your body and mind the ultimate gift -- A Full Body M.E.L.T. An Introduction to this “Hands off Bodywork” will take place on Tuesday, December 22nd, 6:30pm – 8pm, Tuesday, January 5th, 6:30pm – 8pm and on Thursday, January 7th at 3:45pm – 5:15pm at Conscious Body Studio, 575 5^th Street.

In this workshop you will learn 6 simple “do-it-yourself” secrets to feeling better now.

1. Rediscover your ideal alignment

2. Decompress the low back and neck

3. Decompress overworked joints

4. Rehydrate your connective tissue freeing up your joints and muscles

5. Reconnect to your core in a more effective way

6. Learn a hand and foot treatment you can take anywhere to treat the whole body

You’ll come to class feeling, tight, maybe disconnected or even unaware of your body. Your body may feel stiff from sitting all day, or sore from yesterdays killer workout or dance class. Your shoulders might be shrugged up toward your ears (and perhaps they are even as you read this). It feels like a great effort to sit or stand up tall. No matter what draws you in, by the time you leave a MELT class you’ll feel more grounded, long, and lean. You’ll stand with a new kind of ease, without all that unnecessary tension in your neck, shoulders, and back. You’ll feel like you have a little more space in all your joints. And most importantly you’ll start to have a better understanding of how your body tends to get out of balance and how you can fix it yourself.

And this is how your new obsession with MELTing begins. See you on December 22^nd!

Zoe Levine

Everyday Balance NYC

www.everydaybalancenyc.com

zoe@everydaybalancenyc.com

A New Way to Think about Sitting Up Straight

2009-12-07T08:00:00.000-08:00

Please sit up straight dear!
Does your child slump while sitting at the computer, watching TV, doing homework, reading or at the dinner table? Many parents are concerned about repeatedly having to remind a child to “Sit up straight!”. Parents may be further discouraged that only moments after the reminder their child often returns to the previous slumping position. Are children being disobedient? Are they not being conscientious? Why is sitting up so hard to do?

Our bodies are designed for movement and sustaining any single position can be challenging or fatiguing. To meet this challenge growing bodies benefit from a great deal of movement and a great variety of movement patterns usually found in structured practice of sports or “free play”. City kids may not have the opportunity to simply run outside and play at will as some of us had in the days of yore. Add to mix the fact that much of our new “entertainment” includes sedentary activities such as computer games and television and you have the potential for a lot of slumping!

But don’t fear, being young, children’s postural habits have not yet set and there are ways parents can give their children helpful guidance about finding and maintain a comfortable sitting position.

I hope that reading the following will give you new information and ideas to address this challenge. I recommend you read through the entire article and try the exercise below on your own before trying it with your child.

Exploration #1
Step #1) Please sit how you would sit if you were completely alone and no one was watching and you were not concerned in the least about sitting up straight. Please don’t be embarrassed if this is a slump – for the majority of people it is. Take a moment to tune into your sensory feedback – and notice whatever there is to notice about your position. How does it feel? What feels good about it? Is it a relief? Where is the relief? This could be called your “comfortable position”, your “collapsed position” or your “not straight” position.

Step # 2) Now “sit up straight”. Please try to notice and describe as specifically as possible what it is that you do to change your position. Some examples might be “I push my pelvis forward and then my whole body changes”. Or “I push my chest forward.” Or “I lift my chest up”. Or “I lift my face up”.

Step #3) Go back and forth between those two positions several times really paying very close attention to whatever efforts you apply and whichever movements you do to make yourself straight.

Note: If there is no difference between these two positions give me a call – it could be you’re in naturally great shape – or you may need some assistance in moving between the different states.

Step #4) Lastly, please notice what it feels like to stay in your straight position for several minutes. Is it easy to maintain this position? What do you have to do? Where do you feel it? Take a moment and jot down your sensory observations.

Many people go back and forth from a collapsed “c” shape curve to an overbracing pushed forward position. This is the “knee jerk reaction” described above. Is that what you do? If so, please try one of the following alternatives to “sitting up straight”.

Exploration #2
Step #5) Return to your “not straight” position.

Step #6) Take you hand and rub the muscles along the back of your neck. To further help the muscles along the back of the neck ease up – nod your head a tiny bit forward and backward, forward and backward. Now think of your head as a helium balloon and – in your imagination – see your whole head (the back as much as the front) floating up to the ceiling. As your head floats away – imagine your spine floating up after it. Imagine that your rib cage dangles off your spine and floats after them both. Your rib cage dangles and your waist falls back. At the same time that your head, spine and rib cage float away, you feel your feet moving into the floor and your sit bones moving down into the chair.

Step #6) Imagine that the top of your head shines like a big flashlight. See the light shining toward the ceiling. Rub the muscles along the back of your neck to help them be easy. Keep seeing the light on the top of your head shine skyward. As you continue to shine out the top of you toward the sky, sense that another light shines out your navel to the wall behind you. So your whole torso is “shining up” out your head and your waist shines back toward the wall behind you. Without looking down, become aware of the contact of your pelvic bones with the seat of the chair. Think of light shining out your “sit” bones down out the seat of the
chair and down into the ground below you..

Whichever image you choose continue to think these thoughts for a minute or two and at the end of that time notice how you feel. Has your position changed? Are you sitting differently? Are you sitting more straight? How does it feel to sit straight? Could you comfortably maintain this position?

If thinking these thoughts has resulted in you sitting in a straighter more easeful position, you may be surprised. It may have been very different from how you normally would have straightened yourself up. It may have been much less physical work involving less pushing, heaving and bracing.

People often wonder how they feel so physically different with so little physical effort. The answer is that the exercises in spatial thinking tricked muscles that were overworking (and therefore pulling bones closer together - increasing the three curves in your spine) into letting go. You feel different because you have let go of some overworking patterns that caused imbalances and got in the way of the reflexes and the good postural mechanism! . It’s hard to think one thing and do the opposite.

Young children naturally can be engaged to think of the heads as flashlights or balloons. They can even be part of imaginary space personalities or other such creations. This kind of spatial thinking can be very fun and helpful for them.

--By Jane Tomkiewicz

The Pregnant New Yorker Alternative Health Expo

2009-11-10T19:30:00.000-08:00

We have put together the best practitioners, products and services in one room for one day.

It's an opportunity to get expert advice and talk one on one to a variety of practitioners in all aspect relating to pregnancy and babies.

There will be demos, classes, mini consultations, samples, and more.

Everyone who registers will be entered to win some amazing raffles!

The first 25 people at the door will get a Pregnant New Yorker Tote Bag

Saturday November 14th
1:00-5:00pm

New York Personal Training
12 W 21st Street
(btwn 5th and 6th)

Cost of event is $20 per person
$25 if you pay at the door

Health Care Practitioners

Personal Trainers - Roody Dallemand and Jared Rappoport www.nypersonaltraining.com
Nutrition - Georwin "Geo" Cheng
Prenatal Massage therapist - Janet Markovits, LMT www.maternalmassagenamore.com
Postpartum Doula - Sara Newman www.disfordoula.com
Doula - Regina Conceicao
Homeopath - Nancy Gahles, DC, CCH www.drnancygahles.com
Acupuncturist - Erin Hessel, L.Ac - www.berkleywomenshealth.com
Reflexologist - Susan Honig
Hypnobirthing - Angela Monti Fox, M.S., LCSW www.birthingwithhypnosis.com
Chiropractor - Dr. Randi Jaffe www.drrandijaffe.com

Classes and Discussions

1:30pm - Muscular Activation Techniques by Roody Dallemand
2:00pm - Nutrition for the expectant mother and post natal mommy by Georwin "Geo" Cheng
2:30pm - 15 minute exercise class for pregnant women by Jared Rappoport
3:00pm - Lactation Consultant Andrea Syms-Brown is here to answer your questions
3:30pm - Learn how to design your nursery with Esther Sadowsky

Raffles

Stroller from Maclaren
50% off a prenatal massage from Maternal Massage and More
Gift Set from Belli
50% off the initial acupuncture consultation from Erin Hessel, L.Ac
50% reflexology session from Susan Honigf
studio session with an artist who's work is part of the permanent collection at the MOMA, plus (2) 5" x 5" prints in our studio from Leshem Loft
copy of our book HAPPYBABY: The Organic Guide to Baby's First 24 Months co authored by Dr. Sears and a HAPPYMAMA t-shirt.
2 people will win a 2 hr. design consultation in the your home from Charm and Whimsy valued at $250

Special Vendors

Massage and Non-judgment

2009-10-28T09:18:00.000-07:00

By definition, a person on my massage table is perfect. They are also unique; although their bodies have many things in common with other bodies, each one has a personal integrity which cannot be measured against any general standard, but defines its own terms.

I came to this understanding over a decade ago, when working my 'externship' for massage school. I would put my hands on as many as twelve people in four hours--feeling the history, the scars, the stress and strength of each individual, one after another. I came to the empathic, wondrous and totally obvious revelation that all of them are valid. At least, it should be obvious, but in practice we don't always behave that way.

Unless you are the Buddha, it's a normal human tendency to judge other people. Throughout the day, we walk around labelling and dismissing each other on the slightest pretext--too fat, too thin, too dorky, too dumb, too fashion-conscious or pretentious or boring. We think these judgments are harmless, a necessary tool for negotiating the world; we even apply them to ourselves, perhaps in the hope of getting motivated to 'fix' our 'flaws.' It rarely occurs to us that judgment is a form of abuse.

The word 'heal' means 'to make whole.' Ironically, all of us are whole already; it's just that most of us don't realize it yet. That is why, in my massage practice, I believe that most of my job is to listen--with my ears, my mind, my heart and my hands. I listen to uncover and understand the perfection that is already there.

--Stephanie Lee Jackson, Integrated Massage Therapy

Pick a Healer you Trust

2009-10-23T08:44:00.000-07:00

There's a fine line between self-discipline and self-abuse.

SEDONA, Ariz. — Midway through a two-hour sweat lodge ceremony intended to be a rebirthing experience, participants say, some people began to fall desperately ill from the heat, even as their leader, James Arthur Ray, a nationally known New Age guru, urged them to press on.
“There were people throwing up everywhere,” said Dr. Beverley Bunn, 43, an orthodontist from Texas, who said she struggled to remain conscious in the sweat lodge, a makeshift structure covered with blankets and plastic and heated with fiery rocks.
Dr. Bunn said Mr. Ray told the more than 50 people jammed into the small structure — people who had just completed a 36-hour “vision quest” in which they fasted alone in the desert — that vomiting “was good for you, that you are purging what your body doesn’t want, what it doesn’t need.” But by the end of the ordeal on Oct. 8, emergency crews had taken 21 people to hospitals. Three have since died.

There's also a reason that 'New Age healing' has a lousy reputation. Getting in touch with your 'spiritual side' does not mean abdicating all common sense and self-responsibility.

Obviously the results of the investigation are still underway; it would be premature to declare that this guy, James Arthur Ray, is an arrogant, irresponsible, abusive predator. Nevertheless, there's a lot of evidence pointing that way. What kind of nincompoop stands in front of the exit to a sweat lodge, repeating "Play full on, you have to go through this barrier," preventing people who are ACTUALLY DYING from leaving?

Lesson 101 of being a responsible healer is to leave your ego at the door. And Lesson 101 of being a responsible seeker is to trust your intuition.

In other words, if your 'healer' appears to be making you sicker, try someone else.

Acupuncture and Women's Health

2009-10-21T10:44:00.000-07:00

Before interviewing Laura Gabbé, Licensed Acupuncturist, my only prior experience with acupuncture was working with Sally Rappaport, LAc, who put a needle in my right wrist and relieved the chronic tendinitis in my left ankle. So although I had some inkling of the magic of acupuncture, I had no idea of the range to which this magic could be put.

A great many women, says Laura, spend years of their life trying to avoid getting pregnant. Then, at last, they decide they are ready for parenthood, and discover that they needn't have worried. Pregnancy proves much more elusive than they could ever have thought. They arrive in her office--panicky, stressed, and miserable. Many of them are contemplating IVF (in vitro fertilization), and are cowed at the expense and stress this entails.

Depending on the lady's age, Laura embarks upon a three- to six-month course of treatment with acupuncture and herbs. Although there is no guarantee that she will get pregnant with acupuncture alone, women who receive a course of it before IVF have an increased chance of success, as well as easier pregnancies and more efficient labors. Acupuncture improves blood flow to the endometrium, creating a richer, thicker lining, and stimulates the production of hormones in the proper amounts to improve egg quality. It also stimulates the parasympathetic nervous system, helping the body to relax, heal and balance itself. Oftentimes, the stress caused by attempting to get pregnant is one of the factors impeding conception; Laura helps her clients to take better care of themselves overall, without focussing exclusively on outcome.

Pregnant women may continue seeing Laura for problems such as nausea, headaches, backaches, allergies, depression, and a whole host of other symptoms that, being pregnant, they may not take drugs for. She says that doctors often tell these women that they 'just have to put up with it' for another five or six or seven months, which is not what an exhausted lady with sinusitis wants to hear.

If labor is delayed significantly beyond the due date, Laura can help to bring it on. She often refers clients back and forth with Wendy Morris, D.C., of Soulshine Family Wellness Center, who has a high success rate in turning breech babies, using the Webster chiropractic technique. Laura reports that many of her clients who see her regularly have 'more efficient' labors; i.e. the baby is nearly born in the cab, while the obstetricians and midwives are still telling them to go home and wait another 12 hours or so.

In these modern days, many girls who have trouble with cramps, mood swings, and other severe symptoms at menarche are put on The Pill. This may mask the symptoms, but doesn't cure them--and the possible negative side effects of The Pill are well-known. When they come to Laura instead, she is generally able to reduce their symptoms by 70% in three cycles or less.

Women undergoing menopause also come to Laura for hot flashes, depression, and insomnia. Oftentimes the treatments prescribed for menopausal symptoms, such as hormone replacement therapy and antidepressants, are worse than the problems themselves; it seems well worthwhile to try a side-effect-free alternative! And a recent study has indicated that acupuncture is just as effective as Effexor in treating menopausal symptoms triggered by breast cancer treatment.

Laura frequently provides advice and reassurance to her regular clients who call her with problems; she is more accessible than many physicians or OB/GYNs. She does not work in opposition to Western allopathic medicine, but in complement to it, and readily refers a client to a doctor or other healthcare provider when necessary. For more information, please visit her website, or fan her on Facebook.

--Stephanie Lee Jackson, Integrated Massage Therapy

Myofascial Release - What IS It?

2009-10-20T19:29:00.000-07:00

Do you have lower back pain?

Do you experience knee pain after a workout, run, or after playing sports?

Are you sitting at a desk all day and have noticed your posture could be improved?

You know those people you see at your gym rolling out on a white or black foam roller like it's a rolling pin? That foam roller is a key to living injury and pain-free. Below are three essential foam roller exercises but first, let's talk about what myofascial release is.

First off, fascia supports our bodies as a connective tissue that surrounds and attaches to most structures in the body. From head to foot, every muscle, bone, nerve, and internal organ is covered by fascia. The fascial system is woven together (like a tight knit sweater) and provides support and protection for most structures, ultimately connecting everything in our bodies.

In a normal state, fascia is relaxed and has the ability to stretch and move without restriction. Physical trauma, scarring, or inflammation can cause fascia to lose its pliability causing it to be a source of tension in the body. An injury, surgery, constant impact, and even habitual poor posture can cause tension to build up in our fascia. Tense fascia limits flexibility and stability which then inhibits a person's optimal performance as an athlete or simply decreases a person's quality of life. Using a foam roller balances and heals the body as it helps release built-up tension.

Below are three foam roller poses and exercises. Keep your roller in your living room or bedroom, and make this healthy habit a daily routine. With every exercise, be careful getting on and off the roller. Always make sure you are supporting yourself with hands and/or feet on the floor so you do not lose your balance.

1. Modified God/Goddess Pose
Sit on one end of the roller and lay your spine back along the roller.

Keep your knees bent and feet on the floor.

Open your arms out to the side.

Exhale deeply and give into gravity letting your head, shoulders, and back fall into the roller.

Stay here forever.

When you are ready to come back to reality, simply roll off - there's no graceful way to do it.

This is the perfect way to end a day.

2. IT Band Release
Your iliotibial band (ITB) is the largest tendon in your body. Among other things, it actually connects your quadriceps (thigh muscles) to your femur bone which is the largest bone in your body. With that said, you may already see the importance of keeping this tendon tension free. A tight IT band can cause knee, back, and hip pain. Runners, cyclers, and other athletes are notorious for having tight IT bands. Rolling out the IT bands is a very odd sensation and may be intense at first. That "pain" you are feeling is tension stuck in your body. Roll it out, connect with your breath, and exhale the tension OUT of your body.

Sit your left hip onto the roller, supporting yourself with your arms.

Drop down onto your left elbow, right hand on the floor.

Extend your left leg and bend your right knee keeping that foot on the floor.

Roll on the side of your left leg, directly on the IT band, from your hip all the way to the top of your knee.

BREATHE.

Repeat about 5 times.

Stop on the place where you feel the most tension and stay there (breathing) for 30 seconds.

Roll up and down 2 more times then repeat on the right leg.
One leg will be tighter than the other. Hopefully you started with the most tense leg making the second leg feel like a piece of cake.

Notice how you feel more loose and flexible after executing this exercise.

This is not always an easy release technique so thank yourself for doing it. Good Job!

3. Lower Back/Sacral Release
Sit on the roller, leaning back enough so you can support your upper body by placing your hands on the floor behind the roller.

Be careful not to sink into your shoulder joints.

Keep your knees bent and feet on the floor.

Roll forward getting into your sacrum (the flat boney area) and lower back.

Shift to one side rolling back and forth.

Switch sides.

Get your 36x6 inch round foam roller from optp.com.

Be well!
-Charlotte
charlotteblakenyc.com

--
Charlotte Blake
Trainer
charblake@gmail.com
www.charlotteblakenyc.com

www.NYFitmama.com

Get Ready for Flu Season!

2009-10-20T18:49:00.001-07:00

Do not panic. Fears of an H1N1 epidemic have been wildly exaggerated. However, if you come into contact with large numbers of people in your practice, it's a good idea to get vaccinated.

This year there's is both a seasonal flu vaccine and an H1N1, with different vaccination protocols. For information on where to get vaccinated in New York City, go to the New York City Influenza Information site.

People who should get the seasonal vaccine each year are:

Children aged 6 months up to their 19th birthday
Pregnant women
People 50 years of age and older
People of any age with certain chronic medical conditions
People who live in nursing homes and other long-term care facilities
People who live with or care for those at high risk for complications from flu, including:
1. Health care workers
2. Household contacts of persons at high risk for complications from the flu
3. Household contacts and out of home caregivers of children less than 6 months of age (these children are too young to be vaccinated.)

The H1N1 flu vaccine will be given to certain high risk groups first when it becomes available. The list is different than for the seasonal flu:

pregnant women
people who live with or care for children younger than 6 months of age
healthcare and emergency medical services personnel
persons between the ages of 6 months and 24 years old
people ages of 25 through 64 years of age who are at higher risk for 2009 H1N1 because of chronic health disorders or compromised immune systems.

Welcome!

2009-10-19T10:28:00.000-07:00

Welcome to the Brooklyn Wellness Connection blog! We are an open network of independent Brooklyn wellness professionals who meet regularly to share tips, referrals, bodywork and community. By helping each other, we can better assist our clients and boost our own well-being. Since we often trade services, our referrals come from firsthand experience; we are constantly improving our skills.

On this blog, we will post articles about our practices, healthcare news, success stories, upcoming events and anything else related to the Brooklyn wellness community. Please send links, articles, comments and stories to brooklynwellness@gmail.com, and visit often!