Saturday, July 18, 2015

Facts about Fascia

FACTS ABOUT FASCIA

Fascia is a specialized system of connective tissue that has an appearance similar to a spider's web, citrus membranes, or even, in a way, a sweater. In places, fascia is thinner and as translucent as saran wrap. In other places, it is very thick and densely woven. This tissue covers and interpenetrates every muscle, bone, nerve, artery and vein, as well as, all of our internal organs including the heart, lungs, brain and spinal cord.

The most interesting aspect of the fascial system is that it is not just a system of separate coverings. It is a single continuous and highly networked structure that exists from head to toe, without interruption. In this way, you can begin to see that each part of the entire body is connected to every other part by the fascia, like the yarn in a sweater.

Here are a few fun facts you may not know about fascia:

fascia is elastic
fascia is intelligent
fascia gives us our human shape!

Fascia gets its elasticity from Elastin. It gets its intelligence from its investment of neurotransmitters (the workerbees sending information to and from your brain). Until the last 10 years or so, Rolfers relied on personal experience and forensic science to tell us what (little) we knew about fascia. Only relatively recently has the scientific community become invested in the function fascia and the potential of myofascial research.

Because fascia is both elastic and intelligent, we as myofascial therapists can help effect the tone and quality of fascial tissue through our specific techniques. And because fascia is very literally responsible for the shape of our bodies, Rolfing helps reshape biomechanical connections in the body at every level.

It is worth noting that trauma, inflammatory responses, and/or surgical procedures create myofascial restrictions that can produce tensile pressures of approximately 2,000 pounds per square inch on pain sensitive structures that do not show up in many of the standard tests (x-rays, myelograms, CAT scans, electromyography, etc.). Thats ONE FULL TON of pressure! Because of the relative disregard for myofascial tissues by the predominating medical community, a high percentage of people suffering with pain and/or lack of motion may be having fascial problems, but are not diagnosed.

A brief look at the 10-Series

The hallmark of Rolfing Structural Integration is a standardized “recipe” known as the Ten-Series, the goal of which is to systematically balance and optimize both the structure (shape) and function (movement) of the entire body over the course of ten Rolfing sessions.

Each session focuses on freeing restrictions or holdings trapped in a particular region of the body. A practitioner also maintains a holistic view of the client’s entire system during each session, thus ensuring the transformational process evolves in a comfortable and harmonious way.

1. Open the breath. A free and open breath prepares the body for the demands of the upcoming changes. A full breath provides support for the chest, shoulders, and neck. Some work on the arms may occur.
Read more about Session One >

2. Find the feet. Opening the breath changes the physical demands on the feet, so we create flexibility and adaptability there so that the whole body can feel supported.

Rolfing in Yoga Journal, 2007

Rolfing in the New York Times, 2010

Fashion & Style

Rolfing, Excruciatingly Helpful

By AUSTIN CONSIDINE OCT. 6, 2010

Rey Allen tries to get a body in alignment.

A FORMER dancer of 14 years, Anna Zahn is in touch with her body. To gain more flexibility, and to counteract some of the strain from dancing, she has tried a number of remedies: Reiki, acupuncture, yoga.

But she still felt tight, her body tense. So she started getting Rolfed — a kind of deep-tissue bodywork that can be so intense that some jokingly liken it to masochism.

“It’s not going to massage and lighting aromatherapy candles,” said Ms. Zahn, a 20-year-old student at New York University, who gets a Rolfing treatment every week or so. “It’s tough to go to these sessions. It’s painful, very painful, emotionally and physically. But you feel such a relief when you leave that it’s just the most amazing feeling.”

Others are feeling it, too. Popular in the 1970s, Rolfing once evoked hairy-chested, New Age types seeking alternative therapies — perhaps most famously spoofed in the 1977 football movie “Semi-Tough,” starring Burt Reynolds and Kris Kristofferson.

But today, Rolfing is experiencing something of a resurgence, especially among younger city dwellers for whom the novelty of yoga has worn off, and who are now seeking more intense ways to relieve the stresses of modern life.

“Back in the day, Rolfing’s growth was word of mouth,” said Rey Allen, a Rolfing practitioner in lower Manhattan, who has noticed an increase in its popularity. He attributes the rise partly to the Internet, which has introduced the treatment to a new generation.

“Over half of my clientele are in their 20s,” he added. “Since I opened my practice in the city a few years ago, the average age of my clientele has always been 35. But that has drastically changed since the summer.”

Could Rolfing be one Madonna endorsement away from becoming the next Pilates?

Rolfing is named after its creator, Ida Rolf, a biochemist from New York City who studied alternative methods of bodywork and healing beginning in the 1920s. She died in 1979 at the age of 82.

Dr. Rolf developed a theory that the body’s aches and pains arose from basic imbalances in posture and alignment, which were created and reinforced over time by gravity and learned responses among muscles and fascia — the sheath-like connective tissue that surrounds and binds muscles together. Rolfing developed as a way to “restructure” muscles and fascia.

The focus on manipulating fascia is part of what distinguishes it from chiropractics, which deals with bones, and from therapeutic massages, which works on muscles.

That also explains why Rolfing has a reputation for being aggressive, even painful at times. Fascia is stubborn material, particularly if it is marked by knots and scar tissue. Rolfers gouge with knuckles and knead with fists, contort limbs and lean into elbows to loosen tendons and ligaments. Patients, meanwhile, need the fortitude to relax and take it during the hourlong sessions.

Russell Poses, a 39-year-old international equities trader on Wall Street, who started getting Rolfing treatments after injuring his back, likened the experience to “paying $150 an hour for an Indian burn.” But the benefits, as far as he’s concerned, are well worth it. Chiropractors and years of physical therapy couldn’t accomplish what two or three Rolfing sessions did, he said.

Plus, he said he could still feel the results two weeks later. “It’s something that actually lasts,” he said.

It is hard to find reliable statistics on the prevalence of Rolfing. But the Rolf Institute of Structural Integration, which was founded by Dr. Rolf in 1971 to educate and certify practioners, says it has noticed a rise in student enrollments at its Boulder, Colo., headquarters.

Kevin McCoy, a faculty member at the institute with a practice in Milwaukee, said he had seen annual class sizes swell to 100 from 75 students in recent years. In the mid-1980s, he said, the school graduated fewer than 50 a year. Despite the bad economy, he said, “our numbers have been maintaining or growing.”

An endorsement in 2007 on “The Oprah Winfrey Show” by the cardiac surgeon Dr. Mehmet Oz certainly didn’t hurt. Now the host of the syndicated daytime program “The Dr. Oz Show,” he says he sees the growing popularity of Rolfing as “a general perception by the public that taking medications for discomfort is not giving you the panacea benefits that you would desire.”

In that regard, he said he viewed the treatment as an extension of practices like yoga, which also offers relief without drugs. “Yoga is in many ways analogous to Rolfing because it takes tendons and it stretches them into a position of discomfort,” Dr. Oz said. “They’re just doing it for you without your doing it yourself.”

Rolfing practitioners say they have also noticed a shift that may explain why younger clients are seeking out their services. It’s not just to treat injuries, but also stress. “Health is one area where we can find a sense of control,” said Mr. Allen, who has been practicing for about nine years. “The real trend is that people are starting to look within the boundaries of their own skin for meaning in their lives, and to find a sense of security in the world.”

As with other holistic practices, Rolfing seems to leave the door open for a certain mysticism. Even those who have little use for New Age-type practices like meditation can verge on the metaphysical when discussing Rolfing.

Beau Buffier, a 35-year-old partner at a corporate law firm in New York, says he started Rolfing treatments after he injured his neck and shoulder in a fall. Despite three M.R.I.’s, surgery, physical therapy, a chiropractor, acupuncture and deep massage, the pain remained. Stress from his high-stakes job didn’t help.

But somehow Rolfing did the trick. “It’s dealing with the physical manifestations of something that’s kind of emotional or spiritual,” Mr. Buffier said.

He has since gotten in touch with his body in other ways. He began exercising more and eating better. He lost 20 pounds. His blood pressure dropped. “It’s almost as if your body locks up emotions,” he said.

Dr. Andrew Weil recommends Rolfing!

What is Rolfing?Rolfing is a form of deep tissue massage named after Dr. Ida P. Rolf, an American biochemist who referred to her work as "structural integration." Dr. Rolf designed the system as a way to deeply manipulate and reorganize connective tissue and fascia. Her aim was to relieve patterns of physical misalignment through a series of sessions, each focusing on a different part of the body, using deep pressure and breath work. The ultimate goal along with resetting alignment patterns in the body, is to improve movement and posture, reduce stress and create an overall sense of wellbeing.

What conditions are best treated with Rolfing?
People seek Rolfing as a way to ease pain and chronic stress as well as to improve performance in their professional and daily activities. Because chronic stress often leads to tension in the upper back, neck and shoulders, Rolfing can help the body break these patterns that contribute to chronic discomfort. Athletes may also benefit from Rolfing's ability to promote muscular efficiency.

Studies have shown that those with neurological impairments such as carpal tunnel syndrome, piriformis syndrome and pronator syndrome can benefit from this structural realignment. Rolfing may be able to relax tissues contributing to jaw pain in a condition known as temporomandibular joint disorder, or TMJD. Asthmatics may also consider Rolfing as a means to break up restrictive patterns in nerves and muscles in the chest that limit full chest expansion. Rolfing can often effectively address structural problems that contribute to low back pain. It can be a beneficial treatment for posture problems, with studies showing effectiveness in the treatment of lordosis or curvature of the spine.

What should one expect on a visit to a practitioner of Rolfing?
A client should wear comfortable clothing that does not restrict movement. Plan to spend at least an hour each session - many practitioners request two hours. The most commonly known system of Rolfing is called the "Ten Series," which is broken up into three different steps. The first three sessions, typically referred to as "sleeve" sessions, are focused on loosening and rebalancing surface layers of connective tissue. Breathing techniques are suggested to enhance the quality of breath during the session.

Bodywork is typically first done on arms, chest and the abdominal wall, specifically focusing on the diaphragm. It then includes the back and neck as well as moving downward toward the upper legs and buttocks. The second and third sessions finish out the legs and focus on how the body - in context with the head, shoulders and hips - relates to itself in space. The next four, known as the "core" sessions, focus on the body from the head down to the pelvis and the deep tissue of the legs. The last three sessions are termed "integration" as the goal is to achieve balance, movement and coordination within the entire network of the body. Sessions are typically scheduled weekly, but can vary depending on the client and therapeutic goals. Often there is a short discussion following the treatment to determine outcomes and suggest a home program.

Are there any side effects or conditions where Rolfing should be avoided?
Soreness may be a side effect as well as mild pain during treatment. Pain is usually minor, and heat, ice and over-the-counter analgesics may be of short-term benefit. Hydration, before and after treatment, is recommended. It is also of extreme importance to let the practitioner know of any medical conditions you may have. Consult your physician first if you have a connective tissue disorder (such as lupus or scleroderma), are pregnant, or have a psychological disorder. Rolfing may not be recommended in these circumstances.

Extreme caution should be observed for those with cancer. The connective tissue is the protective barrier to the organs beneath it and Rolfing, being deep tissue work, may theoretically affect these tissues leading to a potential advancement of malignant cells. Also, anyone with an embolus or thrombus (blood clots) should not have deep tissue work as it may dislodge the clot. Individuals with high blood pressure, on blood thinners or with a know heart condition should consult with their medical team before undergoing Rolfing, or having any form of deep tissue work. Obviously, those with acute illnesses, infections or injuries should be cleared by a physician prior to having body work performed.

Is there a governing body that oversees or credentials practitioners in Rolfing?
The Rolf Institute of Structural Integration in Boulder, Colorado, is the governing body that certifies Rolfing practitioners in the United States. There are five other international institutes. A course of study up to a year and a half, or 600 to 700 hours (depending on prior certifications and education) is required to become certified in the Rolfing technique. One can then move on to advanced Rolfing, and receive certification in that as well. Trained Rolfers may designate themselves as a CR or CAR (Certified Rolfer or Certified Advanced Rolfer).

How does one get in touch with a practitioner of Rolfing?
The websites www.Rolf.org in the U.S. or www.Rolfing.org in Europe can provide the public with a list of certified practitioners in their respective areas.

Are there other therapies that might work well in conjunction with Rolfing?
When receiving a series of Rolfing sessions, it is generally not recommended to have other bodywork (including chiropractic and massage), so that one knows which specific intervention is actually beneficial. However, breathing exercises, relaxation techniques and energy work can certainly be done in conjunction with Rolfing. The Rolf Institute of Structural Integration promotes Rolfing in conjunction with yoga, Pilates and other low-impact exercises.

What is Dr. Weil's opinion of Rolfing?
Dr. Weil suggests a thorough medical checkup to make sure that your general health is good and that no undiagnosed problem is responsible for any chronic pain or discomfort. When dealing with posture issues and curvature of the spine, it is important to be sure that the cause is not a serious, underlying medical issue. Once this is addressed and there are found to be no contraindications, then he recommends Rolfing as an effective, low-risk way to address chronic pain.

click here to be directed to the original article on Dr. Weil's website.

Tuesday, July 14, 2015

Rolfing in SCIENCE Magazine, 2007

Monday, July 13, 2015

Esther Gokhale's Five Tips For Better Posture And Less Back Pain

From posture therapy expert Esther Gokhale, try these exercises while you're working at your desk, sitting at the dinner table or walking around.

1. Do a shoulder roll: Americans tend to scrunch their shoulders forward, so our arms are in front of our bodies. That's not how people in indigenous cultures carry their arms, Gokhale says. To fix that, gently pull your shoulders up, push them back and then let them drop — like a shoulder roll. Now your arms should dangle by your side, with your thumbs pointing out. "This is the way all your ancestors parked their shoulders," she says. "This is the natural architecture for our species."

2. Lengthen your spine: Adding extra length to your spine is easy, Gokhale says. Being careful not to arch your back, take a deep breath in and grow tall. Then maintain that height as you exhale. Repeat: Breathe in, grow even taller and maintain that new height as you exhale. "It takes some effort, but it really strengthens your abdominal muscles," Gokhale says.

3. Squeeze, squeeze your glute muscles when you walk: In many indigenous cultures, people squeeze their gluteus medius muscles every time they take a step. That's one reason they have such shapely buttocks muscles that support their lower backs. Gokhale says you can start developing the same type of derrière by tightening the buttocks muscles when you take each step. "The gluteus medius is the one you're after here. It's the one high up on your bum," Gokhale says. "It's the muscle that keeps you perky, at any age."

4. Don't put your chin up: Instead, add length to your neck by taking a lightweight object, like a bean bag or folded washcloth, and balance it on the top of your crown. Try to push your head against the object. "This will lengthen the back of your neck and allow your chin to angle down — not in an exaggerated way, but in a relaxed manner," Gokhale says.

5. Don't sit up straight! "That's just arching your back and getting you into all sorts of trouble," Gokhale says. Instead do a shoulder roll to open up the chest and take a deep breath to stretch and lengthen the spine.

Rolfing Revealed - Chicago Tribune, 2010

Intensive bodywork technique grounded in gravity is gaining popularity.

February 03, 2010 | By Lauren Viera | Tribune Newspapers

The effects of Rolfing didn't really sink in until the day after my second session.
It was late afternoon, and I was walking between lunch errands. I'd been walking for about five minutes at a steady clip before it hit me: I was walking better. Better than the prior afternoon, better than ever. More of my foot was hitting the ground with each step, offering a stability I'd never felt before. I was carrying myself with better posture than before, and there was an easy swing in my arms.

What is Rolfing?
Rolfing allows your body the structural freedom to do what it wants to do naturally - move.
The practice is named after Ida P. Rolf, a pioneering biochemist who earned her doctorate from the College of Physicians and Surgeons at Columbia University in 1920, when women had just earned the right to vote.

After years of studying osteopathic and homeopathic medicine, as well as yoga, Rolf began experimenting in the 1940s, at first on friends and family, with the massaging and manipulation of fascia - the layer of soft, connective tissue that covers the muscles and holds in place everything around them.

Her theory was that after years of daily stress, "bound up" fascia restricts the muscles, in turn restricting movement. The solution? Manipulate the fascia enough, and gravity — yes, gravity - will take care of the rest.

Put simply, the "gospel of Rolfing," as its founder has been quoted as preaching, is this: "When the body gets working appropriately, the force of gravity can flow through. Then, spontaneously, the body heals itself."

Rolfing Practitioners
There's a growing community of practicing, certified Rolfers. The Rolf Institute of Structural Integration in Boulder, Colo., is the only educational facility in the country that offers Rolfing certification. Many other schools offer similar structural integration coursework, most of them founded by early Rolf disciples, but only the Rolf Institute certifies Rolfers. Earn your certification elsewhere, and you can't legally practice as a Rolfer.

Practitioners make strict distinctions among Rolfing, chiropractic work and deep-tissue massage. They're not the same, says Massa, 52, who's been Rolfing since 1994.
"It's not like bodywork; it's not like massage," Massa says. "Being a Rolfer is more like being a tailor than being a masseuse. You have to look at (the body) and say, 'What's too long? What's too short? What's too bunchy? What's too tight?' Rolfing is not a form of alternative medicine; Rolfing is more about education."

Dr. Rosemary Feitis is an advanced certified Rolfing practitioner who works out of New York City. A Rolfer for the last 40 years, Feitis was one of Ida Rolf's first trainees, but even she agrees that it isn't the be-all, end-all for physical treatment.

"I think there are times when you need to be cautious," Feitis said. "Its place is not necessarily in medicine, except in the sense that it helps certain problems that are brought to doctors and really belong in the realm of physical therapy."

Rolfing for Chronic Issues
Occasionally, Rolfing reveals simple solutions to chronic issues. In one of my sessions, practitioner Jill Coyne observed that when walking, I was bringing my neck too far down to my chest. I explained to her that I had to do so to see under my bangs, which were desperately in need of a trim. "People's head postures are sometimes affected by their hairstyles," says Coyne.

As I'm nearing the end of my own Rolfing experience, I've learned to do a lot more than keep my bangs in check. I'm walking and running more, simply because it feels good to do so in a body that moves well. A few colleagues have commented that I appear noticeably taller, either because I'm standing up straighter, or because my fascia has stretched to allow my limbs more breathing room. The best side effect is the hardest to explain: the feeling of moving in a new body, one that moves more freely than before.

Find a Certified Rolfer
There are just over 1,000 nationally. Rolf.org, the official Web site of the Rolf Institute of Structural Integration, lists certified Rolfers geographically.

Budget yourself: Individual Rolfing sessions tend to last an hour to 90 minutes. Single sessions can address some issues, but for the curious, certified Rolfer Jill Coyne recommends trying the first three sessions of the Rolfing Ten Series to get a sense of how it can affect the body as a whole. A single session typically costs about $120, and some Rolfers offer a lower price, about $1,000, for the full Ten Series.

Don't be shy: Your Rolfer will mostly likely begin your first session by asking you to disrobe and take a walk around his or her studio. While it may at first feel as if you're being ambushed for "America's Next Top Model" tryouts, this protocol is simply so that your Rolfer can accurately observe your body's alignment and gait. (If you're especially modest, discuss clothing alternatives with your Rolfer.)

It's not painful: Rolfing used to have a bad reputation for being painful. It's not. Yes, it involves applying pressure to the body, but you're not expected to endure pain. Speak up if the pressure is too strong.

After your session: After and in between sessions, try walking. Try running. Try cardiovascular exercise of any kind, really. You might be surprised how differently your body moves once it's been Rolfed.