July, 2006
Volume 2, Issue 7


Bodymind Massage Therapy
Helen Gutfreund, LMT, NCTMB
7 Prospect Street
New Paltz, NY 12561
845.255.3228


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WEEKEND WARRIORS
Sports Massage to Warm-Up and Cool Down

Summer sporting season is here and for so many, that means softball with the guys, volleyball at the beach, long mountain lake swims, badminton in the backyard and back-country hikes. That's great! Keep up the good work (I'm a big backyard badmintiner and summer swimmer, myself!).

But often times, these fun and strenuous outdoor activities can be coupled with aches and pains and strains and sprains if your warm-up and cool-down stretches aren't quite enough (or non-existent). The stretches below may be helpful for you in conjunction with a regular preventative health care routine including massage therapy which could help your muscles and joints stay fit and limber, heading off injuries at the pass.

According to Paula Newby-Fraser, winner of 8 Ironman Triathalons, the following stretches are the most common stretches done by swimmers. As always, consult with a doctor before altering your fitness routine:

  1. Streamline Stretch
    This enhances flexibility coming out of turns. Stand upright, arms stretched straight up above your head. Cross one wrist over the other and interlock your hands. Inhale and squeeze your ears with your biceps. Hold the stretch for 30 seconds and relax. Repeat several times.

  2. Tricep stretch
    Strong, supple triceps are crucial for all four strokes. Stand upright with one arm flexed and raised alongside your ear, straight up into the air. Bending the arm at the elbow, rest your hand on the opposite shoulder blade. Grasp your bent elbow with the other hand and exhale while slowly pulling your elbow behind your head. Hold for 30 seconds and relax. Repeat several times.

  3. Hamstring stretch
    For beginners and those with back problems
    Sit on a bleacher or the side of the pool with one leg outstretched to your side and the other leg hanging over the side. Turn your torso toward the outstretched leg, place your hands behind your hips on the cement or wood, and pull your back straight by sitting tall. You should feel the stretch behind the outstretched leg, but if not, lean forward, leading the motion from your navel and keeping your chest lifted. Hold for 20-30 seconds, then switch legs. Repeat several times on each leg.

  4. Hamstring stretch
    Advanced
    Flexible hamstrings enhance kicking and flip turns. Crossing the legs at the ankle and standing up straight, bend forward slowly from the hips until you feel resistance in the rear of the front leg. Support your upper body and back with your hands on the ground or, if you are less flexible or need more back support, on a chair or the bleachers. Hold for 20-30 seconds, then switch legs. Repeat several times each leg. Do not do this stretch if you have back problems. Instead, try the previous one.

source: http://www.fogdog.com/info/index.jsp?categoryId=412028&cid=

BODYMIND MASSAGE THERAPY
IN THE NEWS
Helen Gutfreund, LMT Honored by
New Paltz Regional Chamber of Commerce

Look! There's me in the upper right-hand corner!At a recent New Paltz Regional Chamber of Commerce Business Breakfast, I had the good fortune of being honored as one of two recipients of a Business Education Scholarship. The $500 will be used to further my education in The Trager® Approach, the bodyworking technique in which I am currently working towards certification.

Part of my education includes providing sessions to the community free of charge, which I have done and will continue to do with each level of training that I accomplish. The next level of training is tentatively scheduled for this Autumn, after which I will be once again offering these sessions to the public - new and current clients alike.

If you are interested in receiving one of the free sessions or would like more information about my ongoing education in The Trager® Approach, please contact me at 845-255-3228.

Peace,
Helen Gutfreund, LMT

For more information about how
Bodymind Massage Therapy can help you,
visit us on the web at
www.bodymindmassagetherapy.com
or to make an appointment, call
845.255.3228

Have a question or a suggestion about what you'd like to see in the next issue of bodyMinder? Let us know!

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