Issue link: https://www.massageandbodyworkdigital.com/i/329694
Our body adapts to how we use it. If more oxygen is needed on a consistent basis, the body builds more of the structures responsible for delivering oxygen to the cells. A helpful concept is the Specificity Principle: training is most effective when it is similar to the activity or skill we are trying to improve. When we spend time doing activities that require strength, the body realizes greater strength is called for, and it builds stronger muscles to generate force and fortifies the myofascial architecture that transmits that force. It takes a lot of energy to maintain these adaptations. This is why we burn more calories when our bodies are physically fit. If we do not continue at a higher level of activity, the body will conserve energy by breaking down its previous adaptations. The notion of "use it or lose it" is true —and we also lose physical ability much faster than we gain it, because the body prefers to conserve energy rather than expend it. We must continuously apply the specific stresses on the body necessary to achieve and maintain the desired results. The body doesn't discern if these changes are comfortable or support long-term health. It simply accommodates whatever activities you do on a regular basis, good or bad. Now that we know the body is constantly changing to adapt to whatever it is doing, we can address some common problems faced by bodyworkers. By better understanding each issue, we may more effectively alter or balance the stresses in an effort to improve physical fitness. 62 m a s s a g e & b o d y w o r k j u l y / a u g u s t 2 0 1 4 PROBLEM: Stiffness from Static Positioning In our work, we sustain certain body positions for long periods of time. This may involve standing beside the massage table and applying pressure along a client's spine, or sitting and supporting a client's head with our palms. Our bodies function in a state of relaxed tension, maintaining proper posture and joint alignment while transferring our intention to a client's body. We often move very slowly, smoothly navigating the landscape of a client's body. To do this effectively and with directed contact, muscle tension is generated and maintained, often with little or no actual joint movement. Our bodies are designed to function best when moving. When our bodies are in motion, circulation of blood and lymph increases, fascia becomes more fluid, joints are lubricated, and muscles are able to vary tension to sustain, overcome, or control resistance. Maintaining static positions for prolonged periods can lead to stagnancy of blood and lymph, fascial adhesions, joint stiffness, and dysfunctional muscle tone. SOLUTION: Restore Fluid Movement To combat the impact of stasis, we need movement, not static stretching: large, fluid, full-body movements that include different positions and mindful activation and relaxation of major muscle groups. One activity I find really useful both before and after a long day at the office is the Sun Salutation: a series of yoga poses, or asanas, performed in succession. When performed correctly, the poses promote coordinated effort of multiple body regions, specific muscle activation and elongation, proper joint positioning, and balance. Transitioning smoothly from one pose to the next rather than holding a given pose emphasizes circulation, fascial fluidity, and joint lubrication. Proper timing and focus of the breath supports and enhances movement while maximizing circulation of fluids, oxygenation of the blood, and overall muscle endurance. One repetition of the Sun Salutation involves moving through all of the poses, starting and ending with Mountain Pose. It usually takes me about three repetitions to establish a smooth flow and feel the effects of the exercise. If I have time, I will do a couple more repetitions or add other poses to the flow, depending on how my body feels or what I need that day. You Are What You Do Make the Change