OMBE Center

From the desk of Rachael Lappen, RYT …

The approach of the Boston Marathon every year is one of my favorite signs of spring. I get a rush just hearing the buzz around the city. If you are gearing up for the 26.2, I salute you. I also support you in staying in the best possible physical and mental shape throughout your training. Need some inspiration? Check out these tips…

Yoga Tips for Marathon Runners:

1. After a long run, lie on your back on the floor and put your legs up against a wall (called Waterfall pose or Viparita Karani) to soothe tired legs and reverse the flow of energy. Start by placing a Yoga block or towel underneath your tailbone to take some pressure off of your lower spine. Flatten your shoulder blades into the floor, flex your toes towards your face to stretch your leg muscles, close your eyes and enjoy!

2. Did you know that during an average mile run, your foot hits the ground 1,000 times? The impact on each foot equals four times your body weight! Try a Yoga class to tap you into proper body alignment so you can support your body weight and minimize injuries.

3. Marathon running is all about mental preparation. Yoga helps you to clear your mind, reduce stress, and visualize your success as well as appreciate your love for the race.

4. Use your Yoga practice to learn the power of breathing. Yogic breathing techniques help transport more oxygen through the blood to your muscles faster and more efficiently.

5. Balance Yoga and Running to stretch and build flexibility in tight muscles. When muscles tighten, they pull on your bones and can take your body out of alignment, causing many back and joint problems down the road. Be proactive to avoid injury and ensure a lifetime of healthy runs.

Come join me at OMBE for Yoga for Runners, Thursday evenings from 7:30pm-8:30pm. Class focuses on body awareness and alignment with extra attention to strengthening and stretching out the hips and legs. Or, schedule a private session to customize your own routine. Class size is limited to 6 so sign up now to reserve your spot. First time students drop in for only $10! Or, purchase a 5-class pack for $100, a 10-class pack or $180, a 15-class pack for $240 or a single drop-in for $22. Check out our current class schedule at http://www.ombecenter.com/classes or contact us at info@ombecenter.com for more information.

Our studio is located just past the finish line… what could be more convenient?

Biography

Rachael Lappen, RYT, Yoga and Wellness Instructor, Certified Baptiste Power Vinyasa Yoga Teacher is a lifelong fitness and wellness enthusiast and former competitive swimmer with a degree in Biology from Clark University, and has been practicing and studying Yoga for the past seven years and teaching for the last two. From her first moments on the Yoga mat, she was instantly drawn to the balance of dynamic and meditative movement of energy and the constant evolution of body and mind. She has completed Level 1 and Level 2 Power Vinyasa Teacher Training with Baron Baptiste, and is a Registered Yoga Teacher at the 200 hour level through Yoga Alliance and a Certified Baptiste Power Vinyasa Yoga Teacher.

Rachael currently teaches Power and Vinyasa-based Yoga classes to students of all levels and ages. She is a member of the Assistant Team at the Baptiste Power Yoga Institute in Cambridge and Brookline, and enjoys teaching in community service venues. Additionally, Rachael continually enriches her professional training and personal journey through workshops with some of the best-known Yogis in the field.

Rachael’s classes are accessible to all students, emphasizing proper alignment through modifications. She encourages students to connect to movement with awareness of breath, a light heart, and to be open to new possibilities. Rachael incorporates her yoga practice into all aspects of her life and is endlessly grateful to all of her teachers and mentors. She is honored to share her passion with her students, encouraging them to cultivate their personal authenticity as well as physical health.

From the Desk of Tara Greaves, ND …

I wish you all a blessed spring and wonderful Easter. I will share with you some details about a specialty of mine. This is the treatment of breast cancer with Naturopathic Medicine. One out seven women will deal with breast cancer during their lifetime.

I have success fighting breast cancer by targeting different receptors that are expressed in breast cancer. I use natural agents that block BRAp53, tyrosine kinase and RAS. There are many other receptors that are also targeted that have been overlooked by conventional medicine. This sophisticated approach often results favorably. Many women I have worked with have gone from terminal to complete remission. They have been able to add years, some decades to their live in good health.

Naturopathic medicine even gets good results in breast cancers that have metastasized to lymph and bones. We work on apoptosis (cell death) of breast cancer cells that have invaded surrounding tissues and have other therapy to rebuild the bones that the cancers have weakened. These therapies work on the underlying biology and biochemistry of the disease.

Many of my patients combine Naturopathic Medicine and Conventional Treatments of chemotherapy and radiation. I look forward to working with the Oncologists in surrounding Boston area. My patients have been able to avoid the myriad of complications from chemotherapy and radiation. I have women who’ve shortened recuperation time after a lumpectomy and/or mastectomy, diminished radiation burns, and some that have completely prevented radiation burns. After lymphnodes have been removed to properly diagnose their cancer, some women experience lymphedema. In this condition, the arm is swollen with lymphatic fluid that is not able to properly return to the body. In herbal medicine, there is a family of herbs called lymphagues that support the return of lymph to the body and reduce the swelling of arm. Chemotherapy agents that are effective at killing cancer cells also can damage the heart tissue. Natural Medicines including Co Q 10 serve to be cardioprotective and reduce or eliminate any damage to the heart.

Once my patients are in remission we continue with a preventive regimen to ensure that the cancer is never to return. Whether you are directly affected by breast cancer or someone close to you is, let them know Naturopathic Medicine can be a part of the solution.

Dr. Tara Greaves is experienced and has seen and treated many breast cancer patients with serious prognosis and has restored them to health.

From the desk of Sarah Thomas, LCMT, OTR/L …

So it’s March 15th already and Marathon Monday is only a month away! As you are challenging your body to new heights I am certain you are welcoming the warmer weather that the sun promises to bring later in the week. The long runs are exhausting enough without the soggy sneakers. As you work through your routine I invite you to consider the benefits of massage in your marathon training.

Massage has long been considered a beneficial treatment aiding in general relaxation and improving overall health and wellbeing. People often consider massage a luxury, but today I challenge you to consider it as a necessary part of your marathon training routine. Regular massage for runners can help with the following:

Massage increases circulation of blood and lymph throughout the muscles to help in the healing process.

Massage improves range of motion and flexibility, thus reducing risk of injury.

Massage decreases lactic acid build up, reducing cramping and spasms.

Massage assists with muscle regeneration, improving the recovery process after long distance runs .

In a typical twelve-week marathon training program you may now be running as many as 22 miles on your long runs. This is about the time your hips, knees, and low back are beginning to talk to you - if not scream. Your feet are just deciding if they like the orthotics you put in your running sneakers at the beginning of this training season. You are pushing your body to new levels. This is the perfect time to include massage in your marathon routine. It is best to optimize your training and maximize your endurance by being mindful of the positive energy your body needs right now. Nourish it with healthy unprocessed foods high in nutrients. Get proper rest so your body can heal after each run. It is important to also rid your body of toxins that build up in the body. Keep hydrated. Drink plenty of water to wash away metabolic waste products that can build up in your muscles. Consider the benefits of massage in your marathon training program. With the marathon only a month away, it is important to take care of your body. Including regular massages as a part of your marathon preparation will help make the most of your efforts towards the finish line.

We at OMBE support you and are here to help you achieve your goals. Good luck runners! We will be cheering for you on Marathon Monday!

15% OFF Sport Therapy Massage
Receive 15% OFF when booking any 50 or 80 minute sport therapy massage session this month

Biography

Sarah Thomas is a licensed massage therapist and occupational therapist who has been treating patients in a variety of rehabilitation settings since 2002. Sarah received her Bachelor’s of Science in Occupational Therapy from Quinnipiac University in Connecticut. Having always been driven to promote wellness through a preventative and holistic treatment approach, she immediately pursued her Massage Therapy Certification and her Usui Method Master Level Reiki Certification. Sarah trained with several Physical Therapists through Mount Wachusett Community College where her massage studies focused on therapeutic rehabilitation, kinesiology, and complementary health care.

Sarah’s massage practice specializes in a comprehensive approach to create an individualized session for her clients. She incorporates Swedish relaxation massage, basic lomi lomi and craniosacral principles, and deep tissue work. She uses additional techniques such as neuromuscular reeducation, myofascial release, range of motion work, and stretching to create a personalized massage treatment. By integrating Reiki energy work into her sessions, she is also able to optimize and balance the systems of the body to allow for self healing.

Sarah has extensive experience with clients not only seeking to restore balance through relaxation but those with specialized needs. She works to address tone issues for those with neurological disorders. She often receives patient referrals from orthopedic surgeons for patients recovering from low back surgery and joint replacements, as well as triathletes with orthopedic challenges. Sarah also specializes in sensory integrative techniques for those dealing with sensory processing disorders. Sarah welcomes you to share your challenges with her so she can help you create the ideal massage treatment.

From the desk of Laura Foresta, RD, LDN…

Earlier blog posts of mine have focused on mindfulness during the act of eating – becoming aware of and honoring our hunger and fullness. Today I’d like to present two other areas of mindful eating for your consideration: being mindful of the journey the food took to get to us and all the people involved in that journey, and the effect of our food consumption on our planet.

Very few of us, if any, grow all of our own food these days. We are dependent on many people to bring us the food we eat every day. People grow, harvest, pack, ship, store, sell, prepare and serve our food to us every day. Hundreds of people are involved in this process. When you practice mindful eating, experiment with being mindful of the journey the food took to get to you, and all the people who helped make that possible. Make decisions about what you purchase based on how all of those people are treated and affected by this important work. Consider farmers exposed to antibiotics on a regular basis, or farm workers exposed to pesticides daily, and how this might impact their health and the health of their families. Consider how you treat your server when they bring your food or silverware. Do you thank them? Do you ignore them? Consider taking a moment to pause before you eat to consider the gift of nourishment, and give thanks in some way for that gift.

As we think about our own hunger and fullness, let us take a moment to think about all those who suffer from food insecurity and ongoing hunger. Consider becoming involved in your local food pantry or emergency feeding program or the Greater Boston Food Bank to help make sure our neighbors have enough to eat. Here are a couple of sites where you can help:
http://www.gbfb.org/
http://www.projectbread.org

Being mindful eaters also invites us to consider the manner in which our food is grown. I invite you to educate yourself on our industrialized food system by seeing such films as King Corn or Food, Inc, or reading books such as Michael Pollan’s The Omnivore’s Dilemma. Read about the environmental and nutritional impact of organically grown produce versus conventionally grown produce; or the differences between grass-fed cattle and corn-fed cattle; or the differences between cage-free chickens and their factory farm counterparts. Vote for your preference each time you go to the grocery store.

Biography
Laura Foresta is a registered, licensed dietitian and nutrition coach with more than 10 years of experience in the field of nutrition. Laura provides individual and group nutritional counseling, community nutrition workshops, and corporate lunch-and-learns and wellness programming.

Many of Laura’s clients come to her after having ridden the weight loss roller coaster for years, only to come off the ride at a heavier weight and more confused than ever about what to eat. Balancing nutrition, exercise, work, and family is challenging in our fast-paced, stress-filled world. Imagine how different your life would be if you made peace with your food and your body.

It is possible to achieve your natural, healthy weight and improve your blood pressure, cholesterol and blood sugar, all while enjoying the foods you love. Laura is passionate about helping you feel more confident about your food choices and trust your ability to eat healthfully.

Nutrition From the Ground Up

From the desk of Laura Foresta, RD, LDN

Every March the American Dietetic Association spearheads National Nutrition Month ®; a program designed to educate the public on good nutrition and lifestyle habits. We will also celebrate the third annual Registered Dietitian Day on March 10th. Registered dietitians are food and nutrition experts focusing on translating the science of nutrition into easy actions we can take to improve our diet and our health.

Many of my clients struggle with finding the time to prepare quick, tasty, healthy, satisfying meals on a budget. In honor of this year’s focus: Nutrition From the Ground Up, here are some tips to help you and your family stay healthy, without creating extra stress or a strain on your wallet.

Eat 2 servings of fruit every day. Add a handful of raisins or dried cranberries to your cereal in the morning. Have a piece of seasonal fruit when you get home from work to curb your hunger until dinner is ready.

Eat vegetables with lunch and dinner. Bring baby carrots or cherry tomatoes to have with your lunch instead of chips or cookies. Fill half your plate with vegetables at dinner. Frozen vegetables are a great alternative to fresh when you are pressed for time. You might consider preparing fresh vegetables in advance to freeze for use later.

Choose whole grains. Choose 100% whole grain bread, brown rice or whole wheat pasta. Try quinoa for a quick, easy, tasty side dish instead of rice or pasta. Try cooking your quinoa with vegetable or chicken broth instead of water for added flavor

Limit added salt and sugar. Use herbs, spices, garlic, onions, shallots, and vinegar to add flavor to your food without added salt. Choose fresh and frozen foods whenever possible. Drink water instead of soda or sweetened beverages. Consider drinking a cup of nonfat milk with your dinner for some added calcium and vitamin D.

Limit fast food. Most fast foods contain excess calories, fat, and sodium and don’t leave us feeling satisfied. Consider frozen vegetables, slow cooker meals, or preparing and freezing food in advance to reheat for dinner on a busy night.

When you eat, just eat. Turn off the TV, put down the book or magazine, and eat your meal. Taste every bite and savor the flavor. We tend to be satisfied with less when we eat in this way. Put on some soft music to create a special atmosphere.

Make a commitment to be more physically active. Try to accumulate at least 30 minutes of activity throughout the day. Pedometers are a great way to motivate you to take more steps each day.

Last and definitely my favorite…Enjoy Every Bite.

Schedule an appointment with our registered dietitian to learn how to make your diet healthier. Call today to receive 15% off initial consultations through the end of March.

Biography
Laura Foresta is a registered, licensed dietitian and nutrition coach with more than 10 years of experience in the field of nutrition. Laura provides individual and group nutritional counseling, community nutrition workshops, and corporate lunch-and-learns and wellness programming.

Many of Laura’s clients come to her after having ridden the weight loss roller coaster for years, only to come off the ride at a heavier weight and more confused than ever about what to eat. Balancing nutrition, exercise, work, and family is challenging in our fast-paced, stress-filled world. Imagine how different your life would be if you made peace with your food and your body.

It is possible to achieve your natural, healthy weight and improve your blood pressure, cholesterol and blood sugar, all while enjoying the foods you love. Laura is passionate about helping you feel more confident about your food choices and trust your ability to eat healthfully.

From the Desk of Dr. S. Erik Vose…

I don’t know about you, but I have really been enjoying watching the Winter Olympics this past couple of weeks. Seeing athletes compete at the highest level of amazing sports that we are not usually exposed to and being able to witness the culmination of years of hope, sweat and dreams is a very unique opportunity filled with plenty of drama and excitement. Of course there are some sports that each of us identify with more than others. Personally, I really enjoy the snowboardcross, short track ice skating, ski jumping and aerials… and that is probably because, at some point in my life, these would be the events that I would aspire to compete in. It is easy to think to yourself “yeah, it would be great to be in the Olympics someday” but to actually be able to even put yourself in the position to get to the Olympics takes something that most of us don’t have. Needless to say, I have great respect for the athletes at the Olympic games because of their dedication to training, their endurance, power, agility, creativity and talent.

I probably watch these games with a slightly different mindset than most people due to the profession I am in. Some of the stresses that are put on the body in events such as the downhill mogul ski races and ice hockey are pretty obvious to everyone, but I can’t help but to watch something like speedskating and think to myself how incredibly taxing that motion must be to the muscles of the lower back with the skater forward flexed to almost 90 degrees. Or how the shoulders of the biathletes must be so incredibly conditioned to be able to work that intensely for such a long period of time and then remain so steady as to shoot a rifle accurately. And then of course there are the wipe-outs, those terrible moments where something goes wrong and it seems as though it would be a miracle if the person were to even be able to get up.

I have often found myself hoping that all of these athletes have someone who does what I do to help them through all of the trials and tribulations of being an Olympian, regardless whether it would be to help prime their bodies to perform their best, to prevent injuries from hours and hours of training, or to correct conditions that develop from all of the training. Or in the worse cases, help these athletes rehabilitate injuries suffered from falls and mishaps. And then I remind myself that these are the elite, of course they must have a whole team of people looking after their mind and bodies because, at that level, if you didn’t, you would be at a distinct disadvantage.

It is that team approach that makes such a difference when treating conditions of not only elite athletes, but the rest of us as well. Knowing that there is a group of like-minded healthcare professionals communicating for the common good of an individual has proven again and again to be very efficient, not to mention comforting for the patient.

So even though my days of being an Olympic athlete have probably passed, I will still take comfort in the fact that I have a team of practitioners looking after me and if the Skip of the US Curling team calls me up and wants me to give it a try, I just may do that… but I am bringing the rest of OMBE with me!

Biography

Erik S. Vose D.C., Doctor of Chiropractic

Erik Vose is a Board Certified Chiropractor in Massachusetts. He holds a Doctorate of Chiropractic from Palmer College of Chiropractic West in California and a Bachelor of Arts in Kinesiology and Applied Physiology from the University of Colorado. After earning his doctorate degree, Erik received two years of additional chiropractic and sports therapy training in Walnut Creek, CA. Erik is a member of the Massachusetts Chiropractic Society and the American Chiropractic Association.

Dr. Vose treats patients for a range of conditions from sports injuries to chronic pain by focusing on the entire musculoskeletal system. Erik combines soft tissue therapy with ultrasound, electric stimulation, stretching, and chiropractic adjustments. He is proficient in the diagnosis and treatment of extremity injuries as well as those associated with the spine. Erik develops comprehensive treatment plans that focus on both alleviating symptoms and helping his patients achieve optimal strength and well-being.

You’ve heard the news before-acupuncture is good for chronic pain. You may have heard it on TV, read a research summary, or overheard your Aunt Mary swear by acupuncture for her swollen knees. On average, patients ask their physicians about the effectiveness of acupuncture for conditions such as chronic pain seven times a day. They want to know whether acupuncture is effective for chronic pain conditions such as bursitis, tendonitis, or arthirtis. The suffix -itis simply means inflammation. Inflammation causes pain, swelling, point tenderness, and that good-old-fashioned hot sensation deep in your joints. OUCH! The burning (literally) question is: Why is acupuncture effective for so many inflammatory conditions?

Acupuncture is effective for inflammatory conditions such as rheumatoid arthritis and knee osteoarthritis because it helps maintain homeostasis. Homeostasis is the body’s ability to constantly adapt to its environment and maintain equilibrium. Acupuncture regulates the underlying physiological processes of the body. Occasionally, your body isn’t able to maintain that balance or your body is under too much stress (too much pavement pounding, snow shoveling, or texting). This is when acupuncture can be a powerful catalyst to assist your own body’s healing mechanism to beat that inflammation. The next time you feel that burning sensation in your elbow, knees or toes, think of acupuncture first! Here are the top 10 orthopedic reasons to try acupuncture:

Top 10 Orthopedic Reasons to Try Acupuncture

1. Achilles Tendonitis

10. Shin Splints

Jessica L. Molleur, Lic.Ac., DNBAO
Licensed Acupuncturist

Jessica L. Molleur is a licensed acupuncturist, herbalist and massage therapist in Massachusetts and California. She holds a Masters of Science in Traditional Chinese Medicine from the American College of Traditional Chinese Medicine in San Francisco, CA. Her training also includes a Bachelor of Science in Exercise Physiology from the University of California at Davis, CA. Jessica first became interested in acupuncture as a soccer player searching for an alternative to knee surgery.

She is a National Diplomate of Acupuncture, Oriental Medicine and Chinese Herbology through the National Certification Commission for Acupuncture and Oriental Medicine (NCCAOM). Following her acupuncture licensure, she became a Diplomate of Acupuncture Orthopedics. This orthopedic specialty certification is held by fewer than 300 acupuncturists in the United States. Areas of specialty include women’s health, infertility, pediatrics, and sports medicine.

From the desk of Kristen Lutz, LMT, MS…

WARNING! Your job should come with a warning label. That’s right, I said it. Wouldn’t it be great if someone told you there is a very good chance your body’s health, comfort and productivity may suffer at the hands of your job? Did that thought ever even cross your mind? Well, if it didn’t, do not feel badly. I never really thought about it either…until I went to massage therapy school.

Now I often label myself as the ‘forever student’. I am a dork and I’ll admit it. I love school. I like being the sponge that soaks up knowledge and applies the information to the work I do with my clients. With that said, I’ve spent my fair share of time in lecture halls and labs prior to going to massage therapy school. I was a student of exercise physiology which included working in various clinical settings. Each clinical setting came with its own set of physical demands. Yet, no one ever taught me how to take care of myself so that I could have longevity in my career of choice. Now, maybe this is something that I should have figured out on my own, but I didn’t. And I’m going to venture to say that you are also in the same boat that I was in.

Let’s jump back to massage therapy school. I had no idea that they would place so much emphasis on the importance of good body mechanics and proper self-care. But it makes sense. It was the backbone (pardon the pun) of my learning experience and I’ve been thinking a lot about it lately. Why don’t other schools give their students the tools to take better care of their bodies so they can be more productive and decrease their risk of injury? That thought inspired me to dedicate my blogging over the next few months to address what I am calling “Occupational Hazards 101”. Each entry will feature a different job or occupation. I will address the risks (hazards) associated with the job function and provide some solutions (remedies) and self-care ideas. My hope is to help increase your awareness of how you move your body relative to your job responsibilities each day. In doing so, you can work toward preventing discomfort and ward off injuries so that you have more time for the fun things in life!

I am open to requests! If you’d like to have your job featured, please send me an email at kristenwlutz@gmail.com.

Featured Job: The Desk Job. Whether your job is to lend IT support or answer the phones, sitting at a desk all day can create poor postural habits. There are some things that are within your control to change at work, while others are just going to be there no matter what. Either way, here are some ideas to help bring you closer to occupational bliss…or something like that.

The Hazard: Repetitious static work is very fatiguing on your upper body as well as your eyes.
The Remedy: Take a short break (3 to 5 minutes) from sitting or working at a computer every 20 to 40 minutes. The short break doesn’t mean you have to stop doing your job. Find other tasks you can do like send a fax, get up to file some papers or go speak directly with a coworker instead of sending an email.
The Self Care: When you do stand up, do so with a purpose! As you stand up imagine yourself lengthening your body into a perfect vertical rubber band. While feeling grounded at your feet, imagine your muscles elongating from your feet, up through your legs, into your hips, spine and eventually through your neck and head. If you can, raise your arms out to your sides with palms facing up. Bring them together up and over your head as you look up towards the ceiling. Take a nice deep breath in. As you exhale, draw your arms back down along your side.

The Hazard: Sitting in one position or leaning on your arms for long periods of time can interfere with circulation, make your joints and muscles stiff, and lead to fatigue.
The Remedy: Change positions periodically. Fidgeting at work isn’t necessarily a bad thing. Elementary schools across the country will take class breaks to let the kids get up and move around. While, I’d love to see you break out some jumping jacks or the tree pose in the middle of your office, just small movements will do.
The Self-Care: Take this opportunity to drink a few sips of water. No water at your desk? Plan to bring your own refillable bottle of water each day. Use that trip to fill it up another reason to get up and move your body.

The Hazard: Straining your neck and back while at the computer. Before you know it, you find that your back is rounded, shoulders are rolled forward and your head is in a forward position.
The Remedy: Maintain a comfortable viewing distance from your screen (about 18 to 30 inches) at a level where your screen is perpendicular to your line of site. Be sure your head and neck are in a neutral posture when you are checking this. Having difficulty seeing what’s on your screen from that distance? Maybe it’s time to schedule an appointment with your eye doctor.
The Self-Care: While sitting, think about lifting the top of your head to the ceiling. To help you do this, you can image someone has tethered a string to the top of your head and they are gently pulling the string upward. Follow that line of movement while keeping your chin parallel to the floor. You can also think about lifting your chest up 1 inch versus trying to “sit up straight”. Oftentimes, that leads to over-arching your low back and causing more discomfort. Without tipping your head in any direction, pull your chin and head straight back. You will feel a stretch in the back of your neck. Relax your chin back forward to a neutral position. Repeat 8 to 12 times.

The Hazard: Straining your neck and back while on the phone.
The Remedy: If a headset or earpiece is not in your near future and you find yourself having to hold a phone to one shoulder or the other, at least switch sides after each call…share the love. We all tend to have one side that we favor using – whether it is to hold a bag or support a phone. Try switching it up to share the responsibility.
The Self-Care: Begin with your head and neck in a neutral position. With your right hand, pull your head so that you are bringing your right ear closer to your right shoulder. It is not so important that you touch your ear to your shoulder as it is important you feel a comfortable stretch between your left ear and left shoulder. Think about keeping your left shoulder completely still. You want to create a nice long line and stretch between that left shoulder and ear. Hold the stretch for 30 seconds. Repeat to the opposite side. Take notice if one side is tighter than the other and give an extra stretch to the tighter side.

The Hazard: Improper arm positioning when using a keyboard, mouse or other desk items.
The Remedy: Position your keyboard at elbow height, keep your wrists straight while typing. You want your forearm and upper arm to create a 90-degree angle. Remember, if you have to raise your chair to do this, make sure your feet are still supported by the ground or a footrest. When seated, your hips should be slightly higher than your knees. Having a keyboard and/or mouse too far away can cause additional stress on the shoulders, elbows, forearms and wrists.
The Self-Care: Perform each stretch to one arm at a time. With your left elbow bent and palm facing the ceiling, rest your right hand over the fingers of your left hand (leaving the left thumb alone for now). Slowly push against the fingers of your left hand so that the top of your left hand is being drawn toward the top of your left forearm. This movement should be slow. Stop when you feel a comfortable stretch in your forearm. Hold for 30 seconds. While maintaining the stretch, start to extend your left arm out until your arm is straight out in front of you and that elbow is no longer bent. Hold for 30 seconds. Repeat to the same arm, only this time, focus on stretching your left thumb. Repeat all of that to your right arm.

BIOGRAPHY

Kristen Lutz, a Nationally Certified Licensed Massage Therapist, is a graduate of Cortiva Institute - Boston (formerly Muscular Therapy Institute) in Watertown, MA. As a member of the American Massage Therapy Association (AMTA) and Cambridge Who’s Who Among Executives, Professionals and Entrepreneurs, her work is centered upon supporting clients in achieving optimal health and well being through listening and understanding individual needs . She integrates various massage techniques into each personalized session. These techniques include Swedish (relaxation), deep tissue, sports massage, neuromuscular (trigger point) therapy and myofascial release along with stretching, range of motion and breath work.

Clients benefit from Kristen’s approach that each client is unique and no one treatment is alike. This customized approach leads to a more effective treatment. Kristen, a New England native, has been living in Boston for the past six years. She graduated with a B.S. in Exercise and Sport Sciences from Colby-Sawyer College in New London, NH while playing collegiate women’s volleyball. She continued with her education and graduated with a M.S. in Clinical Exercise Physiology from Northeastern University in Boston, MA and has worked in the health and wellness field as an exercise physiologist.

This month, our chiropractor, Dr. Erik Vose, took time out of his busy schedule at OMBE Boston to sit down with Sylvia Guo and discuss his chiropractic care philosophy, patient care experience, and dispel some of the common myths about chiropractic medicine.

Q: First off I’d like to thank you, Erik, for taking time out of your tight schedule to do this interview. Let’s first learn a little bit about you – what is your background and educational training?

A: I’m from Newburyport originally and started my undergraduate studies in engineering here in Boston. Eventually, I transferred to the University of Colorado and got a Bachelor’s degree in Kinesiology and Applied Physiology because I was interested in studying the mechanics and movement of the body. Finally, I went to California to attend one of the fourteen chiropractic schools in the US.

Q: So would you tell me what interested you about chiropractic medicine originally?

A: I’ve always been interested in the human body - and that’s why I majored in Kinesiology and Applied Physiology in college. When I first heard about chiropractic medicine, I didn’t have any first-hand experience with it was fairly curious. Eventually, I learned that chiropractic medicine deals with the muscles, bones, and nerves of the body as well as being closely linked to kinesiology. What I found to be even more interesting was the idea inherent in chiropractic medicine in that the body can heal itself without drugs or surgery.

Q: How long have you been practicing?

A: This is my fourth year practicing.

Q: Many people are confused by chiropractic medicine. Could you please describe briefly the treatment philosophy and practice in your own words?

A: Chiropractors look at the whole body, the musculoskeletal system, and focus on the specific problems. For instance, I examine how the whole body is functioning-including the muscles, skeletal and nervous system of the body- and look for musculoskeletal imbalances. I also give my patients home exercises, such as stretching and strengthening exercises to help them recover from injuries.

Q: What sets your treatment apart from other chiropractors in the same field?

A: Most practitioners practice adjustment treatment – they introduce movement into a stuck or immobile joint. I use this strategy as well, but I focus a lot more on the musculoskeletal system and the muscles of the body, because they control the joints. This way I won’t miss the connections within the whole system. Many practitioners focus only on the spine, while I work on all the joints of the body. I also spend one hour with my patients during follow-up sessions-generally unusual for other chiropractors. I also use high-tech devices like ultrasound and electric stimulation.

Q: Why did you choose OMBE? What’s so special about OMBE that you think it’s a good choice for patients?

A: I met Laura Foresta, the nutritional counselor and dietitian of OMBE and was introduced to OMBE. I like the integrative concept of OMBE. There are a lot of different modalities and practitioners working in the office, so I can always reach out to others if there’s something I cannot do. The Copley Square location is great and the general ambience is peaceful and healing.

Q: It seems like more and more people are either going to a chiropractor or are considering trying one. What is it that attracts so many people to chiropractic care?

A: Now, more and more people have realized that being proactive about healthcare is beneficial. Instead of waiting to be healed, people seek treatments for maximum health. Besides, chiropractic care is very cost-effective; much less expensive than certain surgeries or in-patient care. Many corporations have included chiropractic into their healthcare options for employees as an effective way to keep people from getting sick and losing work productivity.

Q: Is chiropractic treatment for everyone? Or is it more appropriate for a certain segment of patients?

A: Guess who are the most appropriate patients for Chiropractic?

Q: People in their 40s to 60s?

A: Actually newborns! Especially after a difficult, prolonged, or complicate labor and delivery. They respond so well because most of their musculoskeletal system is naturally balanced at the beginning of their lives unlike us adults. In general, I’ve treated kids as young as 12-months old and patients in their nineties. Basically, chiropractic care can benefit everyone, but I use different treatment plans according to different patterns that patients present and their specific condition.

Q: What are the most common issues that you’ve treated?

A: One common issue is trauma-related, so patients recovering from surgeries or accidents; another group of people I treat frequently are athletes of all levels. Weekend warriors to serious competitors alike-usually their musculoskeletal imbalance or some unresolved chronic issue comes up once they start training or change their activity level.

Q: What about people like myself who sit in their office from 9-5? Do they develop problems?

A: Yes, they do! The human body isn’t meant to sit for such long hours. So for office workers, I take a look at their desk and computer set-up, suggest that they take breaks, move around a little bit, and stretch their bodies every half an hour.

Q: How long does it take to get satisfactory results with chiropractic care?

A: It really depends. Some treatment effects might last for a whole year; while on average, patients can feel a difference after 4 to 6 sessions. My goal is to provide a treatment that is as effective as possible so my patients can get back to doing what they enjoy.

Q: What part of your job do you enjoy the most?

A: Well, of course I love it when a patient leaves my office feeling a lot better and experiences the long-term benefits of chiropractic. This is a very rewarding experience when I know my patients are well on their way to health, and I can help them live their lives the way they want to.

Q: Sounds great! And did you know that you’ve received a lot of great reviews online, on Citysearch and OMBE’s website?

A: I’m aware of a couple. They’re encouraging.

Q: Thank you for your time Erik! Finally could you please share some of the success stories of your patients?

A: Of course. I have several patients who had problems for years and weren’t healed by other treatments and they came to me and improved. Their experiences really turned into remarkable stories. One woman has had headaches every day for almost ten years. She’s gone through several treatments, has had numerous tests, all showing negative results, and has taken many different medications. Then she came to me. I found that the joints in her neck didn’t move well and muscles controlling these joints were very tight. After a few treatments her headaches are gone.

Q: Wow.

A: Another patient sprained her ankle eight or nine years ago. She saw several physicians because the pain still was bothering her. I noticed that the soft tissues around her joint were mislaid, and the bones were not in the right place. I adjusted the joints and her pain disappeared.

Q: That’s wonderful! Thanks again, Erik. I hope more people can benefit from chiropractic care and the time you take with your patients!

From the desk of Sharon Barry…

So, it’s February and for those of you who live for holidays, Hallmark is thrilled to help you celebrate one of their biggest card selling days of the year (besides my birthday, of course). Every February I get into this crazy mode, trying to figure out “hmmm, what can I get my darling, little love bug THIS year to really blow his mind?? Really, I just HAVE to knock his socks off with this one!” Then I realize that I’ve been single like 5 plus years (hey, it’s not MY fault, look at the state of affairs of the few single men out there!) and the only person I have to really impress on V-day is my 17 year-old cat (I know, it‘s heartbreaking, I guess I‘m like the crazy old cat lady). And sadly, she’s so fussy and nonchalant, I can rack my brain all year long and she’ll never be satisfied with whatever I get her. Honestly, catnip and cheese just aren’t enough these days she’s so feisty! So, if you have a love that’s like my cat (but hopefully, less furry, about twenty times her size and a little more open to 2-sided conversations than this one is), you probably have a difficult time finding the perfect gift as well.

My first suggestion is, forget Hallmark (unless you buy their recycled cards, of course). Why spend up to $5 on a card that your partner is either going to laugh or tear up or cringe at for about, say 12 seconds (depending upon their IQ and reading level) when you can really show how much you love them by making a homemade card? My nieces are amazing at these; I still have a massive banner-like card from my youngest on my refrigerator. So, go green like OMBE Center for Valentine’s because who in their right mind EVER throws away a homemade card??

Next, visit OMBE’s website (well, technically if you’re reading this you’re already here) and check out our list of services. Dr. Erik Vose, our amazing chiropractor can “crack” your love up if you’re lacking in the humor department or need an adjustment. Jessica Molleur, acupuncturist extraordinaire, can put you both on “pins and needles” and guide you into a state of bliss close to what Rachael Lappen, our lovely yoga teacher here can give you. Though personally, I imagine that if I did have a boyfriend, he would work so hard all the time (someone has to right?) that he would constantly be whining about how tight his neck, shoulders and back were all the time so I would want to get THAT bad behavior to stop pronto and get him a gift certificate to see the oh-so-talented-hands of Kristen Lutz, massage therapist of the year. Actually, I must admit, I’m a little on the sadistic side so I’d probably enroll him in a 6-week mat class with the BEST Pilates trainer in town, Lisa Grodsky, and have a little chat with her about torturing him throughout the series.

Or, if none of those options appeal to you (you should break up with your significant other and just hang out with my cat since you’re being rather difficult), I’m offering a special for the month of February where I will teach you and your loved one the basic art of Thai yoga massage. Both the giver and receiver of Thai yoga enjoy the benefit of stretching, relaxation and overall health. Thai yoga is called the “lazy man’s yoga” (so it’s probably right up your lover’s alley) and the receiver’s body is put into different stretches and yoga poses while the giver uses his/her fingers, palms and feet to massage. Neither of you have to be flexible and it’s a great form of massage that can be easily learned and practiced at home. The sessions are catered to both of your bodies’ needs and can be light and fun or serious and relaxing…or a combination of all. These private partner sessions are only available until the end of February and are 55 minutes in length. For more information, give OMBE a call.

Happy Valentine’s month to all you lovers out there. I’m going to go eat an entire box of heart-shaped chocolates (and I don’t even LIKE chocolate) to ease my loneliness and then go see the sweetest, most nurturing nutritionist ever, Laura Foresta, who will get my brain functioning as normally as possible again!

Sharon Barry, CPI
Certified Pilates Instructor, Thai Yoga Massage and Reiki Practitioner

Sharon Barry began her Pilates training as a dancer in college 17 years ago. In 1996, she received her Bachelor’s of Fine Arts in Dance Performance and Choreography from Arizona State University and has been a certified Pilates trainer since 1997 through the PhysicalMind Institute. Additionally, Sharon was a professional choreographer and dancer, trainer and performer with the San Francisco School of Circus Arts where she taught Pilates, flying and static trapeze, teeterboard, trampolining, and acrobatics. In 2002, she received her First Degree Reiki certification and in 2008 she completed her Thai Yoga Massage certification.

In addition to teaching Pilates classes and private sessions, Sharon combines her training in Reiki and Thai Yoga massage with her clients. Over the past 12 years, Sharon has trained professional dancers, circus performers, gymnasts, golf professionals, marathon runners, and triathletes. She has coaxed bodies through injury rehabilitation as well as helping clients improve athletic performance. Throughout her career as a Pilates instructor, Sharon has enjoyed working in conjunction with physicians, chiropractors, orthopedic surgeons, acupuncturists, and physical therapists.