The Tale of the 42 Pound Head

If you had to venture a guess, how much would you say your head weighs?  Definitely not 42 pounds, right? That's crazy talk. The average human head weighs approximately 10-12 pounds.

The 14 ton head. 

Extensive time spent at a computer, poor sleeping posture, driving, even breathing habits can cause a 30 pound weight gain....in your head. So how exactly does this happen and what are the repercussions? We'd have to revisit our junior high science classes where we learned about first-class levers, fulcrums, their effect on mass and gravity and all that other riveting stuff. We won't be doing that here today, instead I am including a nice, simple little picture illustrating this phenomenon (you're welcome).

The mechanics of updating a Facebook status

Your head should be properly aligned where your ears are directly above your shoulders. For every inch your head
creeps forward, there is a 10 lb weight gain. If we do the math, a 3 inch increase can translate to a 30 lb weight gain resulting in a 42 pound head. YIKES. Notice in the picture above when the head is in the forward head position where the increase in applied force (AF) occurs. All the vertebrae, ligaments,  and muscles on the back side of your neck end up picking up the slack resulting in muscle strain, imbalance and accelerated aging of the cervical disks (think: disc herniation, arthritis). Headaches, TMJ, pain in facial muscles, pain at the base of the skull and all the the muscles running down the back of your neck all the way down the spine are some of the symptoms you may experience with chronic forward head posture.

    Good                   Not Good

Unfortunately the activities that contribute to the muscular imbalances found in forward head posture are things we all do daily either through our jobs or for recreation. They are unavoidable.  Call me psychic, but I predict you are more than likely on a computer right now. Stop and check where your ears are. Are they back over your shoulders? (You knew I didn't mean are they on the side of your head, right?). Habitually poor posture is the leading cause of forward head posture. Being vigilant about your posture whether you are sitting, standing or driving is the best defense against the 42 pound head.

End result of habitually poor posture.

Fortunately, if noticed early enough, the muscular imbalances caused by forward head posture can be corrected.  If you notice any of the symptoms I've mentioned, spend a lot of time at a computer, or have observed that you might have forward head posture check out the links at the end of this blog on proper postural alignment. Scheduling a massage can help alleviate any of the pain you might be experiencing in addition to helping restore balance between the muscle groups involved in the dysfunction of forward head posture. I also recommend stretches and strengthening exercises for specific muscles groups that clients can do at home.




Click on these links for better posture:

Posture For a Healthy Back

Good Posture At Your Desk

Plugged in and nowhere to hide

Mr. Rogers, Marilyn Manson & massage myths.

I'm sure you've heard all kinds of things about what massage therapy can and can't do. Some of that information may have come from a reputable source or an educated massage therapist. Then there's always that information floating around that can only be attributed to sources such as 'my best friend's cousin's brother-in-law heard it from a guy at the gym' or worse....'I saw it on Facebook'.

How did I never see it?

It's this type of unevaluated, information-regurgitation that has people believing Fred Rogers was once a deadly assassin for the navy seals prior to his gig as the host of Mr. Rogers Neighborhood, or that Paul from the Wonder Years grew up to become Marilyn Manson but you already knew this to be fiction....right?

I totally see it.

This is the same way some massage myths persist despite a substantial lack of scientific evidence. Unfortunately, unsubstantiated claims about the benefits of massage can serve to undermine the credibility of the profession ESPECIALLY when these myths are perpetuated by massage therapists who might not be up to date on current research. This would be the fashion equivalent of sporting pinch-cuffed, acid washed jeans and shoulder pads. Let's step into the times, people.  There are so many PROVEN benefits of massage there is no need to be making lofty claims that simply don't hold up when put to the test. Other claims can make massage appear inappropriate for certain populations despite the fact that the these populations could actually benefit from massage when treated by a properly trained therapist.  

Let us now have a look the the solid and the sketchy.

The Solid

These are the effects of massage consistently supported by research:

  Increases joint flexibility

Boosts the immune system

Decreases pain and inflammation

Relaxes muscular tension

 Improves posture

 Improves circulation

Releases endorphins

 Lowers blood Pressure

 Decreases levels of stress hormones 

(including cortisol)  

 

Good stuff, right?

 

The Sketchy

Here are three of the most widely circulated pieces of information that have yet to be substantiated by any significant degree of scientific evidence:

Make sure you drink lots of water after a massage, it helps flush out the toxins released by massage.

What IS that thing?

First of all, I would ask for a definition of what constitutes a 'toxin'. What are these toxins that have been freed and are now running amok in our bodies post-massage? Toxin is a term that should not be thrown around loosely considering the definition can range from naturally occurring metabolic waste to environmental pollutants, chemotherapy, snake venom or rat poison. I'm not going to get into a scientific discussion of how our bodies handle undesirable molecules/toxins but Paul Ingraham does a fantastic job of explaining the physiological improbabilities of massage removing these things from the body and the whole water drinking thing. Sorry. I'm your massage therapist, not your liver or kidney. The odds of you being taken down by Mr. Rogers may actually be greater than having a massage therapist flush 'toxins' from your system.

 

Massage spreads cancer. Anyone who has cancer should not get a massage.

This is a big, fat fib. A massage therapist with advanced training in oncology massage can be very beneficial to those battling cancer. Massage switches the body from the sympathetic mode(fight or flight) to the parasympathetic (rest and digest). To greatly simplify--it is in the parasympathetic where stress is decreased and the body can focus it's energy on healing. A massage therapist who is competent in oncology massage does not mean someone who watched a couple videos, went to a one day workshop or thinks simple light touch is okay. This is an individual who is knowledgeable regarding cancer treatments, medications and possible side effects. Someone who has spent a substantial amount of time in a supervised clinical setting working with oncology patients in various stages of treatment as well as protocols to assess and minimize lymphedema risks. ASK FOR CREDENTIALS. I shudder when I see some of the people who offer oncology massage despite a lack of proper training. I have invested the time in earning an advanced certification in oncology massage and provide skilled oncology massage through my private practice in addition to being an independent contractor for an integrative oncology program. If you are interested in the efficacy and current research on oncology massage, Tracy Walton is the best resource out there.

It is dangerous to receive a massage during the first trimester of pregnancy.

Just like oncology, there are individuals who have advanced training in prenatal massage. This rumor is most likely tied to the correlation between the first trimester of pregnancy being the most likely time for the spontaneous termination of a pregnancy to occur. A skilled massage therapist with the proper training would be able to safely provide massage and reduce stress and tension while increasing the comfort of the client at any stage during a pregnancy right up until labor.

What I hope you take away from all this:

• Mr. Rogers was not a cold blooded killer. 

• If you hear something regarding massage that you are unsure of, check into it through the Massage Therapy Foundation or another credible, research-based site (IJMTB, NIH).

• If you have a specific condition that may require additional caution (pregnancy, cancer) find a massage therapist with the proper training to address that condition in a safe and effective manner. 

• If you come to my office, I will always offer you water after a massage simply because you might be thirsty. If you are bitten by a King Cobra or stung by a Box jellyfish, I recommend 911. Please do not call for an appointment.