It's all about A Nu feel'NNOV/DEC 2014

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Helping Veterans and Wounded Warriors

Reiki's noninvasive nature makes it an effective choice for treating PTSD.

Whoever ishappy willmake othershappy too-Mark Twain

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A Nu Feel'N Mavis Nelson 773-627-7609By Appointment onlywww.anufeeln.massagetherapy.com

In this Issue

Helping Veterans and Wounded WarriorsPre-Session Yoga Moves for CalmTry This Breathing Exercise

This nation's military veterans andwounded warriors continue to fight,long after they come off the battlefields.They fight to be whole again and toreclaim their physical and psychologicalhealth. Many forms of massage andbodywork can help them do just that.

Therapeutic MassageWith its ability to meld body and mind,massage is an excellent way for veteransto reintegrate. Not only can this kind oftherapeutic touch address the physicalwounds, it can help bring a sense ofnormalcy back into daily life."Gratifying physical experiences, such asmassages ... may be experiences thatpatients build up that are notcontaminated by trauma, and which may

serve as a core of new gratifyingexperiences," writes Bessel van der Kolk,author ofTraumatic Stress.

Research on massage and veterans,funded by the National Institutes ofHealth, has shown considerable promisefor this hands-on therapy. An initial2014 study found that veterans reported

significant reductions in physical pain,physical tension, irritability,anxiety/worry, and depression aftermassage. As a result, researchers arehoping to show in Phase 2 of their studythat massage could diminish ourveterans' needs for opiods for painmanagement, a significant concern forthe US Department of Defense and theveterans themselves.

Many of our military personnelreturning from battle zones come homeless than whole. In cases of amputation,massage can help control edema, dealwith neuromas, improve skin health,and loosen scar tissue. For more on thistopic, read "David's Heroes" in theNovember/December 2014 issue of

Massage Bodyworkmagazine. Find it online atwww.massageandbodyworkdigital.com/i/398416.

When visiting a massage therapist for thefirst time, expect a comprehensive intakeprocess to facilitate your session. If you

The fight is not over for many wounded warriors after they come home.

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are a veteran or wounded warrior, yourtherapist will want to discuss the extentof your injuries with you, the medicalprocedures you've undergone, and anyongoing health issues, as well asmedications you're currently taking. Allof these questions help inform thetherapist how to work most effectivelyand safely with you, so be honest andforthcoming in your responses. As withany massage, be sure to let your therapistknow if anything makes youuncomfortable during yoursession--whether it's that the roomtemperature is too hot or the massagepressure is too deep. At any time, youcan end the session if the work is toointense or you need a break.

Craniosacral TherapyCraniosacral therapy (CST) has shownconsiderable promise in helpingmilitary veterans and otherposttraumatic stress disorder (PTSD)sufferers. The developer of CST, thelate John E. Upledger, DO, OMM,believed this subtle hands-on therapycould make a difference. When heinvited veterans to be part of intensiveCST programs in 1999, he found thattheir depression and anxiety levelsdropped considerably after the therapywas administered, and that feelings ofhopelessness, which had once beenpervasive, quickly dissipated.

Further evidence for CST came in2004-2005, when military personnelreturning from duty in combat regionswere exposed to the therapy atCalifornia's Naval Hospital Lemoore."The results were absolutely profound,"says retired commanding officer SandyDeGroot, who oversaw the program."It's very hard for [those returning fromactive combat zones] to come back fullyand be in the present moment. TheCST work allowed them to releasetrauma held in the body."

ReflexologyAccording to author Paula Stone,reflexology is a highly effective therapyfor PTSD, a condition that affects morethan 5.2 million Americans every year."Acute sustained stress erodes the veryfabric of our being, while acute traumacan tear it. Whether prolonged orsudden, traumatic life experienceswound a person in body, emotions,mind, and soul, and can result inPTSD. Compassionate bodywork,

including reflexology, can help heal thebody and the person."

She says two benefits of using reflexologyfor clients with PTSD are (1) it can beutilized when massage and other touchtherapies cannot and (2) the clientremains clothed. "Reflexology improvesthe client's sense of well-being,improves sleep, reduces anxiety, andoften reduces the need for painmedications, especially following surgeryor cancer treatments." Stone says footreflexology improves the function of allbody systems. "Immediately noticeableare improvements in the flow ofbioelectrical energy, blood, lymph, andnerve impulses. Reflexology also worksenergetically by balancing the body'senergy systems. It works in harmony witha broad spectrum of energy therapies,such as polarity therapy and Asianmedicine."

Finding HelpOther modalities that have offered relieffor members of our nation's militaryinclude breath work, Healing Touch,myofascial release, reiki, TherapeuticTouch, trauma touch therapy, and evenyoga. More are being added to the listevery day.

If you or someone you know is a veteranor wounded warrior, and is suffering,reach out. Contact your local VeteransAffairs offices, visit the WoundedWarrior Project(www.woundedwarriorproject.org) orComfort for America's UniformedServices (CAUSE; www.cause-usa.org),and make an appointment with yourmassage therapist or bodyworker.

For more information on PTSD, visitthe National Center for PTSD, USDepartment of National VeteransAffairs, at www.ptsd.va.gov.

Channel your inner yoga instructor.

Pre-Session Yoga Moves for CalmMary Beth Braun

Try This Breathing ExerciseAnne Williams

It's one of those mornings. Your alarmdidn't go off and you have anappointment in an hour. How can youquickly collect and calm yourself enoughto be fully present for the day ahead?Breath and yoga.

BreathTake this time to center and calmyourself. Start by channeling your yogainstructor or massage therapist andbegin with breath (pranayama): inhalingto the count of three and exhaling to thecount of six. Do this three times andmove on to do a few yoga poses (asanas).

YogaYou remember a few basic yoga posesfrom class, right? Try these two: simpleseated twist and standing half moon.

Simple Seated TwistContinuing to use your breath, sit onthe floor in an easy, cross-legged poseand begin simple seated twist. Raise thecrown of your head to the ceiling,elongating your neck and spine. Inhale

and exhale, then twist to the left.Exhaling, move through center, andrepeat on the right, continuing to inhaleand exhale.

Standing Half Moon, Bikram StyleFrom there, step your right footforward, followed by your left foot, andslowly roll up one vertebrae at a timeuntil you are standing upright with yourfeet firmly grounded into the earth.

Feeling your feet firmly grounded, raiseyour hands overhead, taking the wrinklesout of your neck and elongating yourspine. Inhale, exhale, and side bend tothe right. Once there, exhale and feelyour side body open up as you pressyour foot into the earth to enhance thestretch. Inhaling through center, exhaleand bend to the left. Return to yourcenter and take one more deep breath inand out.

You feel better, right? Now, let go ofthat harried morning and begin yourday fully present and centered.

Mary Beth Braun is a certified massage therapistbased in Indianapolis, Indiana.

Do you ever find yourself unconsciouslyholding your breath when you're tense?This can cause tension to build in yourbody and may let the chest collapse,leading to misalignment.

Proper breathing provides oxygen to themuscles and body, helps you stay relaxedand centered, and even helps youmaintain correct body alignmentthroughout your day.You can also use breathwork as part of astress-reduction program by followingthis progressive relaxation exercise.

1. Begin by lying in a comfortableposition without crossing your arms orlegs, and focus on your breathing tocreate a slow, deep pattern. Inhalethrough your nose while counting to 10and expanding your abdomen. Hold thebreath for one second, and exhale

through your nose on the count of 10.Inhale and exhale in this pattern fivetimes.2. Beginning with your head, tense yourfacial muscles as tightly as possible andcount to five. Release the musclescompletely, and sense the musclesfeeling heavy and still. Work down yourentire body, tensing muscle groups andthen relaxing them. After the head,move to the neck, chest, arms andhands, abdomen, back, thighs andgluteals, lower legs, and feet.3. After relaxing each set of muscles,mentally scan your body for any areas ofremaining tension and ask those areas torelax completely.4. Repeat the slow breathing exercise.5. Gently begin to move your body tocome out of the deeply relaxed state.

Try using progressive relaxation directly

before or after your sessions, directlybefore bed, or at any time during theday as a pick-me-up. Focus on takingfull, deep, even, rhythmic breaths. Witha little practice, you can become moreaware of your own breathing patternsand use breathwork effectively as youmove throughout your day.

Sometimes thecure forrestlessness isrest-Colleen Wainwright

We offer customized therapeutic massage, myofascialtrigger point and self care treatments for Men & Womendesigned to help, overcome chronic pain in musclesthroughout the body, stress, improve circulation, joint rangeof motion, flexibility and increase awareness of one's self.

Call 773-627-7609 for your appointment TODAY

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773-627-7609 www.anufeeln.massagetherapy.com

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A Nu Feel'N Therapeutic Massage & Bodywork

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