running shirts

From the first year I worked in the massage tent after the Twin Cities Marathon I have been impressed and inspired by the devotion on the participants. They have approached the sport with the care of a scientist conducting research which could have a benevolent result for all of humanity. They maintain detailed records of their daily nutrition and mileage, the types of drills they include each week, thoughts, moods and results. It can be an expensive experiment once you add the protein supplements, shoes, clothes, medical support, gym fees, transportation and lodging for each event. So when an opportunity presented itself to sponsor a runner from my neighborhood I was happy to write a check. My logo printed of his compression shirt by Geez Teez is a great way to participate a little more than working the massage tent and it has been a happy arrangement which I would recommend to anyone.

Birthday Present Massage

It would be easy to drown in information detailing the benefits of massage. But there is less information regarding the frequency of massage. Some people will allow themselves once a month, others are in every week. And there are those who call only after being injured and worn down by the pain and discomfort of a chronic condition. The body responds best to a regular schedule whether it is exercise or eating or massage. It likes activities to occur in a predictable pattern, anticipating and preparing for the experience by becoming more receptive. When I don't see someone for a while I sometimes make the mistake of thinking they are receiving services somewhere else. Then, they call, injured or simply exhausted, and make an appointment confessing they have neglected self care. The soft tissue work appears to be a magical act in those cases because the damage is extensive. But it that kind of damage requires time and a methodical approach to completely release, in addition to a commitment to change habitual patterns which originally caused the injury. That doesn't mean you stop playing basketball 3 times a week. It means that you stretch for 15 minutes after the session, either at the side of the court or in the hot shower. Or it may mean taking a couple's massage class and committing to regular trades with your partner after identifying your problem areas.

Even 15 minutes, on a regular basis produces significant results. 

JS is a devoted runner. She received both Pilates reformer and massage sessions for restriction in her IT band, piriformis, and  hamstrings which were affecting her daily training sessions. After completing a series of sessions, she made a successful transition to Pilates mat work, which she could do on her own.  As her birthday approached she called me to  make an appointment, without significant concerns or injuries. We met on the morning of her birthday and after a brief intake we agreed her session would consist of a full body tune-up  with medium pressure unless I found some adhesion or more serious condition of which she was unaware. Like many of us, she carries a lot of her stress in the shoulders and neck areas. Difficult to release, those muscles become glued into a guarded, shortened position, sometimes causing migraine headaches. While I attempted to soften the dense tissues I could feel a grainy texture in the tiny muscle bellies under the traps. As I became more focused in my manipulation of the connective tissues the beads melted, leaving longer, more pliant muscle fibers. As I gently stretched her neck, the adhesion completely released. The area moved freely under my hands. Her body sighed involuntarily with relief. I held her in “stillpoint” position for a few moments to allow the release to move down her spine and into the rest of her body. From there the session proceeded without surprises. We finished with assisted stretches for her hip flexors which, in the past, had caused concern. She plans to run a 25K in the next month followed by the TC Marathon in October. 

She had arrived carrying something warm, wrapped in aluminum foil. As I waited in the reception area, I opened it, filling the room with the fragrance of sour cream, brown sugar streusel and chocolate. I handed her a glass of water as she came into the room. As she talked a little about her celebration plans for the rest of the day I sensed her body ground itself. Her skin was slightly pinker from the session and glowing with health. I reassured her that I had not found any skin conditions which might suggest melanoma, today's fastest growing cancer.  To celebrate her  commitment to ongoing self-care in the form of annual birthday massage I gifted her with a bottle of Columbia Crest Chardonnay. Our session was a present from her husband. What a great way to show someone how much you love them!

naked foot 5K

It was a quiet week at Mueller Massage and Pilates. During a brief break in the humidity I went for a much needed power walk. Moving deeper into menopause my desire has been to improve my self-care efforts. Massage is a physically demanding line of work, similar to weight training, and requires a strong training program to be effective as a therapist. Walking is my first choice in exercise options. I headed out the door with my ipod looking forward to a much needed break away from my office. Surprised by my own enthusiasm and inspired by the amazing front gardens on both sides of Garfield Ave,  I started to do intervals alternating between brisk walking and relaxed running. The process reminded me of  chi running.  A runner had come to me for beginning lessons in Tai Chi Sword introducing me to this unique method combining the principles of Tai Chi and long distance running to prevent injuries. Originally designed to eliminate typical running injuries , the creator discovered that it also maximized performance. As I applied the basic instructions I noticed how relaxed I felt. My breath was slow and even, I felt exhilarated rather than stressed. As I moved back and forth between running and walking the time flew by and my timer went off. I turned and headed back to my office for a quick shower before my next appointment. My son had invited me to join him for the Naked Foot 5K on August 20. In my endorphin drenched state I sent him a short text to sign me up! I have three weeks to train, but I am someone who likes to have a deadline in easy sight. I study for tests the night before it is on my desk, and I write final papers the week they are due.

massage for gardeners

July finds our gardens reaching abundance: radishes are still available, along with chard, cucumbers, strawberries and basil. I just harvested the last of my sour cherries and rhubarb. But the weeding and watering is never finished leaving me happy that I have a weekly session with a massage therapist on my calendar. Massage tailored specifically for gardeners provides therapeutic relief from gardening aches and pains. The techniques grew out of athletic massage. The treatment differs from Swedish massage and is a more specific form of soft tissue manipulation: techniques target the areas stressed in gardening activities: the lower back, shoulders and neck, hands and forearms, and the knees. Scientific research shows that massage relieves pain and stiffness, speeds recovery time and improves joint flexibility. It is effective before and after gardening. If done shortly before a strenuous day of garden cleanup, you can minimize soreness by boosting circulation to the muscles and loosening the joints. Massage is also used to reduce the chance of injury – especially from those at-risk tight spots prone to strain.   Massage can ease stiffness and soreness after gardening. Massage for gardeners can speed relief from those aches and spasms that show up the day after. A one hour massage is more effective at relieving soreness and stiffness than stationary rest of the same duration. It normally takes a muscle that has been stressed to a point of fatigue 48-72 hours to recuperate. Massage tailored for gardening and other strenuous physical activity can reduce the recuperation time by as much as 50 percent. Massage follows medication as the most sought-after form of pain relief. Over half of those 65 and older who got a massage within the past five years did so to reduce pain, for injury or muscle soreness, or to regain full usage of a muscle after an injury. Massage is more effective for chronic back pain than other complementary therapies. Massage as a pain management therapy has gone mainstream in the US. Massage therapists are viewed as health care professionals by more and more American consumers. Of those who discussed massage therapy with their health care providers, 70 percent of the providers strongly recommended or encouraged their patients to get a massage. (Facts are quoted from studies by the American Massage Therapy Association.) A massage session tailored for gardening starts with a brief medical history and identifying goals for the session with your massage therapist.  The massage session will include a variety of techniques such as compression to soften the muscles and increase the circulation to speed healing. Passive joint movements lubricate and open the joints for increased flexibility. Treating specific trouble spots may include releasing trigger points to relieve soreness and return the muscle to full function.  There are a few situations in which massage tailored forgardeners is not safe. The massage therapist will take a medical history to ensure that massage is safe for you. A heart condition, anemia, advanced diabetes, liver or lung conditions, cancer, or recent surgery all create situations in which the deep muscle work and increased circulation may overtax the client’s system. In cases where massage for gardeners is not recommended without a physician’s permission, there are gentler methods that can be helpful in these situations.  Skin conditions like poison ivy, open wounds, and varicose veins may limit the massage application to unaffected areas of the body. Massage tailored to gardeners requires some specific training. This is how the techniques used are taught in schools. Trained massage therapists are happy to share their credentials with clients. Ask if the massage therapist has any training in “sports or athletic massage”. It is helpful the massage therapist is familiar with gardening so she can focus on the specific muscles likely to be over-worked. Gardening is a joy, an exercise program and, for many of us, a spiritual practice. People who look forward to regular gardening activities can benefit from adding massage to their lives. Massage therapy is a proven solution to increase your comfort and enjoyment in the garden.

Grandma's Marathon

This is the view from the recovery side of the finish line, near the massage tent. By the time I decided to go with my son, the runner, the hotels and motels were full. Massage therapists are provided with lodging, so I signed on the dotted line, packed my massage table into my cherry red Beetle  and drove my son to DECC. I waited in the car while he ran in to pick up his registration packet containing the precious "chip" he would wear on his shoe. This chip would verify his registration as a legitimate participant vs an illegal "bandit" running for free. Bandits are banned from future participation in marathons if caught, a thought which makes serious runners blood run cold: a fate worse than injuries, which ultimately heal. The chip also registers a runner's official time which determines qualification to run special events such as the Boston Marathon. My son has been attempting to qualify for Boston since his first event, 4 marathons ago. It was his first time at Grandma's and the first time running in cold, rainy weather. I follow his progress from the massage tent via text updates. And during my occasional breaks from the half marathon participants and the elite full runners, I made my way to my side on the finish line hoping to see his face as he crossed. I caught up with him eventually waiting outside our tent in the massage tent. He was glowing with satisfaction, wrapped in his foil, and shivering. He was so happy he didn't realize he had mild symptoms of hypothermia. The purposes of the post race massage are to determine the runner's condition, to send them to the medical tent when necessary, to get them grounded and coherent, and encourage them to eat something. It is a mistake to perform deep tissue, rehabilitative work on a body that has been pushed to it's limit and held there for anywhere between 2 and 6 hours. I have found PNF  stretching techniques to be the most effective method for accelerating recovery. And while many of the other therapists in the tent exclusively utilize western methods massage, the difference between the approaches was quite dramatic. I could feel the trauma, lactic acid and excess tension melt away for the deepest tissues as I worked through the sequence for draining the legs, lengthening hamstrings and  illiotibial  band, releasing hip flexors and loosening muscles of the feet. One of the last runners I worked on commented that out of eleven years of marathons she had never experienced any bodywork that was more effective than our 20 minute session. Given the weather conditions, could not lay down outside and stretch after crossing the finish line. It was next to impossible to drain the lactic acid in your legs until you got to a table in the warm cozy massage tent. And I noticed that many runners came in and flopped belly down draining the lower leg to the upper leg instead for positioning themselves supine to drain the whole leg at once. As there was a maximum of 20 minutes to work on any one runner the sequence of the session became more important to recovery. All things considered, it was a wonderful afternoon, chatting with awesome, devoted participants, who were passionate about their training and devoted to the sport. When we closed down the massage tent at 2 pm, I was more than ready to head over to the beer and band area to sit down with my son. He gave me a mile by mile analysis of his race, and the excitement in his voice matched the glorious smile on his face. As we drove by beautiful Lake Superior on our way home, we were already planning for next year and hoping for kinder weather.

http://physical-therapy.advanceweb.com/Article/The-Truth-About-PNF-Techniques-1.aspx

balance of nature

Massage therapy is about nature, the natural balance of living creatures. Plants and animals living together in relationship. Some do better in the shade and some thrive in full sun. It is the same with the human animals, too. I work with so many people who are out of balance, it happens because we keep growing and evolving from who we are into who we can become, it isn't pathological until resistance sets in and we fight the unfolding into the process like a peony refusing to open.  I worked with a woman who had a kidney transplant. The surgery was successful, but she felt out of balance and there were symptoms contributing to her ongoing discomfort. By the 3rd massage sessions many of the symptoms were disappearing. Her back was more comfortable and she had greater range of motion. The combination of western techniques, acupressure and craniosacral therapy had worked to help her body accept the new organ with a minimum of discomfort. However there was still a piece missing, something, some part of her felt like it was holding back, reserved, resistant to the process. As I worked on her during our 4th session I tuned in more deeply to her new kidney. Previously I had focused my concern increasing on her body's willingness to accept the new organ. It was time to support the new organ accepting it's new home, it's new world. The kidney was grieving the loss of it's original system. It felt frightened, panic-stricken, but mostly it was just sad, longing for it's original home. And that was contributing to the dis-harmony. I held her kidney until nearly the end of our session, just witnessing it's  sadness and fear. The organ began to relax, and the relaxation spread throughout my patient's body like a wave. Closing the session, we said thank you and good by. We did a few gentle stretches to reinforce the length of the muscles, I stepped out while my patient took a moment to ground herself. She was wearing a peaceful smile as she drank a glass of water, still beyond words. Then she left, and I never saw her again. Our lives seemed to have crossed just for the purpose of that brief interaction, those few moments of open hearted, silent conversation. And it was enough.

Massage options

Choose from a variety of bodywork and massage styles performed by trained staff. Bodywork and massage styles offered are: Relaxation, Deep Tissue, Shiatsu, Sportsand CranioSacral. Massage or bodywork can

• Improve performance and increase endurance among athletes, and help facilitate rehabilitation after injury
• Reduce risk of injury
• Decrease blood pressure and promote increased circulation, flexibility and vitality in older adults
• Relieve pregnancy or post-partum discomfort
• Ease both physical and psychological tension
• Improve posture and health of skin
• Promote a sense of well-being

 

Massage Options

 

Relaxation Massage

A combination of Swedish and Esalen techniques, relaxation massage uses long strokes and firm pressure to relieve stress on outer–layer muscles and joints.

 

Deep Tissue Massage

Slow strokes and deep finger pressure relieve chronic stress from deep within the body.

 

Shiatsu

Utilizing acupressure points along the energetic pathways of the body, Shiatsu brings the entire body back to balance, harmonizing the mind, body and spirit. Shiatsu is received through loose–fitting clothing. It does not use any type of oil, and it is not a massage — it uses acupressure points.

 

Sports Massage

This type of massage targets muscles used to perform repetitive activity. Athletes in particular find it beneficial before or after an event and to facilitate rehabilitation after an injury.

 

CranioSacral Massage

A light, gentle touch focusing on the bones of the skull and face down to the sacrum (tail bone) can help alleviate migraines, sinus.

 

Mueller Therapeutic Massage and Pilates

client testimonials:


"The work I have done with Julie has really changed how I look at and approach my fitness. She teaches with every ’BODY’ in mind. As a woman of size, she taught me how to modify poses for my body type, creating a more effective workout. Her teaching style is very empowering."
Karole Kelly


"Julie is the most best/mostknowledgable Pilates instructor I’ve ever had!"
Joan Chartier


"Julie Mueller changed my physical and mental being by introducing me to the practices of Pilates and Gigong. She is a remarkable teacher!
Elaine Markula


"I will admit I was skeptical to try Craniosacral therapy, but I am now a true believer. Julie is obviously well trained and knowledgeable in her modality, as I felt like a different person after the session. I felt refreshed, pain–free, open and relaxed—almost euphoric—for many days following our session. I am recommending it to everyone I meet who is experiencing any type of chronic pain."
Julie Barton


"During the first year I practiced Pilates with Julie Mueller, I lost 32 pounds and four dress sizes. Much of that was because Julie’s Pilates method was so effective at building long, lean muscles —which burn more calories than body fat! Beyond that, my posture improved manyfold. I enjoy Julie’s affirming teaching style and look forward to class!"
Beth Hawkins


"Julie’s knowledge and kinesology and anatomy enforces. Her grounded spirit gives her the ability to connect in a healing way"
Michele


"I have experienced total relaxation—I certainly feel it in my total body, you can see it in my face—very relaxed and ’serene’—as well as in how I carry myself after a treatment. I have tightness in my lower back, shoulder and neck areas. The craniosacral treatment with Julie has eased this immensely—I especially notice the improvement with weekly treatments."
Jane Price


"I have been getting weekly massages from Julie Mueller since the summer of 2005. She has done amazing healing of my sore neck which was very stiff when I started to get treatment from her. By receiving weekly massage my neck has remained in full range of motion and the soreness is gone. The knots that were in the neck muscles are also gone and I believer that it is becasue of the excellant massage therapy and Julie’s knowledge of the muscle and tendon makeup of the neck, head and back. I would not give up this therapy because of the tremndous results I’ve experienced."
Susan Jesenko


"Julie is an excellent instructor who tailors her teaching techniques to individual needs and preferences. She has many years of experience in a wide range of fitness disciplines including pilates, yoga, tai chi, and dance. Thus, whether one is a teenager or a senior citizen, he or she could benefit from her classes. I would highly recommend visting her studio."
Katharine Malaga

“Pilates” is a system of muscular skeletal exercises and is the culmination of years of human endeavor to optimize body development and physical training. Credited primarily to Joseph Pilates, these exercises demonstrate how the body works in functional movement through isolating specific muscle groups, in particular the postural muscles.

The exercises emphasize the importance of utilizing the stabilizing muscles of the body while in motion to create a very safe and strong form of exercise.

Margret Dietz, director of the University of Minnesota Dance Department and founder of Choreogram Dance Company, choreographed a flowing series of exercises integrating Laban Movement Analysis, Pilates and Feldenkrais. The sequencing stresses the importance of working opposing/complimentary stretches with emphasis on the breath. Strength and stamina develop quickly and protect regular practitioners from injury while maintaining condition during recovery and healing. She included many standing variations to reinforce the use of optimal alignment. There are countless advanced level exercises to challenge the extreme athlete and modifications for rehabilitation purposes.

The exercises are most effective when supported by regular massage allowing the body to release chronically rigid smaller muscle groups.

Discounted packages combining massage and Pilates are now available.

pilates and aging

Foot Structure

The forefoot includes the five metatarsal bones, and the phalanges (the toes). The first metatarsal bone bears the most weight and plays the most important role in propulsion. It is the shortest and thickest. It also provides attachment for several tendons. The second, third, and fourth metatarsal bones are the most stable of the metatarsals. They are well protected and have only minor tendon attachments and are not subjected to strong pulling forces. Near the head of the first metatarsal, on the plantar surface of the foot, are two sesamoid bones (a small, oval-shaped bone which develops inside a tendon, where the tendon passes over a bony prominence) They 

are held in place by their tendons, and are also supported by ligaments. The midfoot includes five of the seven tarsal bones (the navicular, cuboid, and three cuneiform). The distal row contains the three cuneiforms and the cuboid. The midfoot meets the forefoot at the five tarsometatarsal (TMT) joints. There are multiple joints within the midfoot itself. Proximally, the three cuneiforms articulate with the navicular bone. The talus and the calcaneus make up the hindfoot. The calcaneus is the largest tarsal bone, and forms the heel. The talus rests on top of it, and forms the pivot of the ankle.

Foot and Toe Movement

Toe movements take place at the joints. These joints are capable of motion in two directions:plantar flexion or dorsiflexion. In addition, the joints permit abduction and adduction of the toes.The foot as a whole (excluding the toes) has two movements: invertion and evertion. All the joints of the hindfoot and midfoot from the subtalar contribute to these movements, which are complex and consist of several components. In addition, foot movements ordinarily are combined with ankle movements.

The Arches

The foot has two important functions: weight bearing and propulsion. These functions require a high degree of stability. In addition, the foot must be flexible, so it can adapt to uneven surfaces. The multiple bones and joints of the foot give it flexibility, but these multiple bones must form an arch to support any weight. The foot has three arches. The medial longitudinal arch is the highest and most important of the three arches. It is composed of the calcaneus, talus, navicular, cuneiforms, and the first three metatarsals. The lateral longitudinal arch is lower and flatter than the medial arch. It is composed of the calcaneus, cuboid, and the fourth and fifth metatarsals. The transverse arch is composed of the cuneiforms, the cuboid, and the five metatarsal bases. The arches of the foot are maintained not only by the shapes of the bones as well as by ligaments. In addition, muscles and tendons play an important role in supporting the arches.

Muscles

The muscles of the foot are classified as either intrinsic or extrinsic. The intrinsic muscles are located within the foot and cause movement of the toes. These muslces are flexors (plantar flexors), extensors (dorsiflexors), abductors, and adductors of the toes. Several intrinsic muscles also help support the arches of the foot.The extrinsic muscles are located outside the foot, in the lower leg. The powerful gastrocnemius muscle (calf) is among them. They have long tendons that cross the ankle, to attach on the bones of the foot and assist in movement. The talus, however, has no tendon attachments.

Enough Thyme

My garden reminds me that there is enough time. Even with only 24 hours a day, seven days a week, we have enough time for everything we need to do plus a few things we just want to do because we enjoy them. I have been telling myself that I don't have enough time to walk around the lake, even though I love it, even though it is good for me...For me it was a matter of setting priorities and putting it on my calender. So now I'm back to walking around the lake, one day at a time, and allowing myself that sensory experience of the milkweed flowers and the rose garden. Life is so lovely, so elegant,  yet sometimes we miss it. We get so wrapped up in our grief and disappointment, our fear that there isn't enough and are the dysfunction that fear creates for us. How can we teach ourselves, to remind ourselves that it isn't true. We have time. We always have time; we have now and that is more than enough for the present moment. All those "nows" add up, and create who we are in this world. And who we will become, what our bodies will look like, how they will function and what we have an opportunity to learn and how we participate with others. 

There are some wonderful benefits to using thyme. Diluted in oil it is wonderful for a massage. Massage those parts that you can reach, or have someone else massage any affected area. It will help relieve sore muscles and minor pains of arthritis.

If you add six to eight drops in your bathwater and soak for at least 10 minutes, you will sleep better that night. You can use thyme as a steam inhalant by placing two drops of oil in a steaming bowl of water, draping your head with a towel and taking deep breaths. Using one drop while cooking can help digest your food more efficiently.

Thyme is a strong antiseptic and is often used for disinfecting hands before surgery. It is helpful in gastric infections. Thyme is effective for treating all forms of infection. It’s especially effective against mouth and throat infections, colds, coughs, and sore throats. It can be used as an inhalant, mouthwash, or gargle. Thyme is also good for mouth and gum infections.

There are so many uses for this essential oil, thyme is used in cooking and aids digestion. It’s also good for urinary tract antiseptic, and for use in treating infections in the bladder and urinary tract.

Thyme is used also to ward off infections. By stimulating the production of white corpuscles, it increases the body’s resistance to any organisms that are trying to attack from the outside.

As well as the other benefits that thyme has, it can also be used in hot compresses to relieve pain and joint pain related to rheumatism. Used in hair rinses, it can also be used for sores and wounds. In addition, because it is an antifungal it can also be safely used for athlete’s feet.

Thyme is used in over-the-counter products such as Listerine mouthwash and Vicks VapoRub. It is well-known for its antibacterial and antifungal properties.

Thyme tea is often used for coughs from emphysema, bronchitis, and even whooping cough. Tea made from thyme is also good for colds and flu.

To make the tea you need two teaspoons of dried herb for each cup of boiling water. Let it steep for ten minutes. You may want to add sage to the tea if you have a nagging cough. Thyme was an active ingredient in the over-the-counter cough syrup called Pertussin. You can make the tea a little stronger and it’s effective in treating sore gums.

Aerobic Dance and Parkinson's Disease

When you are diagnosed with Parkinson's our concern is quality of life. Each day becomes an exploration of how to maximize the joy inherent is our time on the planet while managing the symptoms and minimizing the progression of the disease.This is the gift of Parkinson's. We live more mindfully and prioritize most highly the activities which are the most empowering, the most celebratory, the interests which promote community especially communities which support and understand the challenges of living with Parkinson's.

I recently had a call for consultation with a woman newly diagnosed with Parkinson's. She had done copious amount of research on all the latest development in the treatment of PD and it's symptoms. She already had a fitness program which included walking 3 times a week, and some gentle stretching. However, she had run across an article describing the benefits of aerobic dance on maintaining dopamine levels and wondered if I could help her design a program. I was more than happy to meet with her, talk about the kinds of music she loved to hear, and teach her basic, beginning level movements to warm up the body, lengthen the muscles and combine interval work with standard aerobic work. We added 10 minutes of modified sun salutation at the end of the 40 minute session. We finish with simple, standing Pilates exercises for abdominal work and balance, so important in maintaining our stability with PD. She has progressed to more demanding dance combinations and has opened her training sessions to friends in her community. The support of the group has increased the sense of accountability for all of the participants and re-enforced a festive atmosphere. Once again life is a celebration of our humanity in spite of the discomfort and inconvenience built into the experience.

http://bulletin.aarp.org/yourhealth/diseases/articles/dance_dance_dance.html