Lifting the Head Off the Spine

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neck_alignmentYears ago my (Carol) first qigong teacher made the provocative statement that the world would be a different place if everyone’s heads were correctly held, in the proper position.

What did he mean by this? Most of us have the bad habit of letting our heads fall back, with the chin lifted, or forward, in a slouched position. First of all, the average human head is 8 to 12 pounds! That’s a lot of weight to carry around, and we’re too distracted, between work and other stressors, to notice.

This mal-positioning creates a constant blockage, leading to headaches, neck strain, shoulder strain, and worse, nerve impingement leading to numbness and tingling down the arms, to the fingers.

Ready to give it a try? Lift your sternum (the bony area at the center of your chest), tuck your chin in slightly, and lift the crown of the head center skywards, giving a slight tug to the muscles at the back of the neck. At the same time, let your shoulders drop. You are now lifting your head off the spine! Practice: hold it for several seconds at a time, any time, and soon your body will crave the correct position. Some examples of practice are when waiting (for a red light to turn green, for the water to boil, when listening to someone speak, or when you’re on hold), meditating, or during your daily peregrinations when you are called upon to be still for a moment.

soft_palateA related area to this is inside the mouth, where there are a number of muscles no one ever thinks of. These are: Tensor veli palatini, Levator veli palatini, Palato glossus, Palato pharyngeus, and Musculus uvulae. When you practice lifting your head off the spine, think of softening the muscles of the soft palate. This will create more space to free up the components of the jaw and neck.

Lifting the head off the spine is really a qi gong practice in that the focus is on the bones, allowing the surrounding tissue to lengthen, become stronger, and relax all at once. When you hit the “sweet spot,” you’ll know it, and with practice, will be able to hold the position for longer moments, then periods, of time.

http://mountaintopacupuncture.com/lifting-the-head-off-the-spine

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At Mountaintop Acupuncture, we have over 30 years experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice at The Highlands Ranch Medical Pavilion in Littleton, Colorado.

Insurance is welcome and accepted.

Filed Under: All Things Exercise, Health Tips, Philosophy, Stress Busters, Uncategorized Tagged With: , , , , ,

Nervous System Overview

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goof_buttoncomThe nervous system is the body’s communication system, the superhighway of a vast network of nerves that connect in a series of electro-chemical reactions, often referred to as “impulses.” The nervous system allows the myriad biological functions of the body to work together smoothly. Without the nervous system, we would not be able to move, think, smell, see, hear, feel, or taste. We would be no different then a tree.

The nervous system has far-reaching effects, connecting systems and maintaining specific physiologic functions through its gathering and sending of data. From the subtle signaling of the endocrine system’s hormones, to the inflammatory and immune response systems, to moving your arm, to taking in a sensory experience and deciphering it, to digesting a meal- these actions are all possible because the nervous system is intact.

As you might expect, the nervous system is complex, so it has been broken into sub-sections in order to understand its interconnected workings. To begin, there are two anatomical sections: the central nervous system (CNS) and the peripheral nervous system (PNS).

The CNS is the processing center, located in the brain and the spinal cord, where information from all areas of the body and the external environment is received, interpreted, and responded to, sending out signals where needed.

The PNS is made up of nerves that connect the CNS to receptors, muscles, and glands. The PNS is basically the hard wiring that connects every muscle, organ, and gland to the CNS. Just like your electrical appliances need to be connected to its power source with wires, the PNS needs nerves to conduct the impulses from brain to its target cells.

CNS, PNS, and further divisions of the PNS:
1. Central nervous system (CNS) → The brain and the spinal cord
The brain is a complex organ, containing billions of neurons and is the main control center for the entire body
The spinal cord, protected by the vertebral column, is a relay center for sensory and motor impulses to and from all areas of the body

2. Peripheral nervous system (PNS) → 12 cranial nerves and 31 pairs of spinal nerves
Physiologically the PNS is divided into afferent (sensory) and efferent (motor, away from the brain) systems. The afferent nerves send signals from sensory receptors to the CNS and the efferent nerves sends signals from the CNS to the muscles and glands.

220px-descartes-reflexThe efferent system has two subdivisions of activity:
i. The somatic nervous system sends signals to skeletal muscles only, which are under voluntary control
ii. The autonomic nervous system sends signals to smooth muscles, cardiac muscle, and glands, which are under involuntary control

The autonomic nervous system has two branches, the Sympathetic (“fight or flight”) Nervous System and the Parasympathetic (“rest and digest”) Nervous System. These two branches work together to stimulate and inhibit the organs of digestion and assimilation. The Parasympathetic and Sympathetic are designed to balance each other out, slowing down or speeding up organ functions as needed. In the case of stress, something most of us feel in the course of a day, this balance can go awry, giving rise to medical complaints, such as digestive or respiratory difficulties, headaches, insomnia, or anxiety.

There are several, overlapping theories medical science has tested to explain how and why acupuncture works. It has been established through research that acupuncture affects the nervous system. For example, chronic pain can be an indication something is wrong along a musculoskeletal pathway in the nervous system, and randomly controlled trials demonstrate the ability of acupuncture to reset the neural pathways, effectively eliminating the pain. Research on acupuncture’s effect on the nervous system is ongoing, as science continues to map the brain.

From our perspective at Mountaintop Acupuncture, keeping the nervous system healthy is important and it’s achievable. Establishing regularity in one’s daily habits, which include some form of exercise, eating well, breathing correctly, sleeping soundly, challenging the mind and resting the mind will tone the nervous system so that it responds appropriately when the true call for alarm arises.

http://mountaintopacupuncture.com/nervous-system-overview

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At Mountaintop Acupuncture, we have over 30 years experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice at The Highlands Ranch Medical Pavilion in Littleton, Colorado.

Insurance is welcome and accepted.

Filed Under: All Things Exercise, Research, Stress Busters, Uncategorized Tagged With: , , , , , , , , , , , , , , , , ,

Bagua For Runners

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Bagua for Runnners

Bagua for Runnners

One morning, in my (Tom) qi gong and ba gua class, when we were walking in a circle, the teacher, mixed it up a little by getting us to jog, calling out directions of body alignment all the while. It dawned on me then that ba gua would be great for runners.

Sports medicine is my focus, so I see runners all the time in my practice. I would say the majority of injuries are due to muscle imbalances from improper training.

Muscle groups are divided functionally into agonistics and antagonistics. For example, when the hamstrings contract, the quadriceps stretch: this supports the femur (the upper leg bone), and allows the hamstrings to work correctly. Physiologically, quadricep strength should be 60% and hamstrings strength 40%. If this ratio is off, one can get what is called “runners knee.”

Ba gua training balances and connects the body as a whole so your movements are not isolated, but flow together, continuously. When the body is in proper alignment the muscles work efficiently, with much less stress.

The feet are extremely vital for standing, walking, and running. The feet reflect the whole body, so when the feet are tight this translates upward, causing problems elsewhere, for a structure is only as strong as its foundation. Ba gua works a lot on the feet to strengthen and open them, creating a good support.

Running can be hard on the leg joints due to the repetitive pounding on hard surfaces. When runners get tired, they commonly use the force of gravity versus muscles, which eventually takes its toll.

Bagua 8 trigrams

Bagua 8 trigrams

Ba gua challenges the body to incorporate multiple disciplines. You simultaneously work on the inhaling and exhaling of breath , the compression and decompression of joints, the winding and unwinding of tissue attached to bone, and on internal and external conscious focus. This multi-disciplinary approach creates a dynamic movement in whatever you do, so practice is not limited to class time, it’s something you take with you into your daily life.

Ba gua is based on the I Ching and is one of the three Chinese internal martial arts (tai ji and hsing yi are the other two). Qi gong is the basis of all three , and all offer tremendous health benefits.

Runners should always cross train to keep the whole body conditioned and reduce the chances of injuries. I highly recommend ba gua as an adjunct in training, because the body’s mechanics are explained in a new way that is both enjoyable and practical for the long-term.

http://mountaintopacupuncture.com/bagua-for-runners

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At Mountaintop Acupuncture, we have over 30 years experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice at The Highlands Ranch Medical Pavilion in Littleton, Colorado.

Insurance is welcome and accepted.

Filed Under: All Things Exercise, Health Tips, I Ching, Philosophy, Stress Busters, Theory, Uncategorized Tagged With: , , , , , , , ,

Qigong and Tai Ji Chuan

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Standing Qigong

Standing Qigong

I (Tom) was drawn to the internal arts when I was a teenager. And when I was 20, I tried out a yoga class in the basement of a local health food store, in the outpost of Queens, New York. That class made me feel so good, and because of it, I started eating better, breathing correctly, and meditating.

Along my journey at about the age of 24, I discovered qigong and tai ji chuan, two ancient Chinese practices. It was a brief encounter but it resonated with me and I knew I would come back to it.

It wasn’t until my mid-30s that I was re-introduced to qigong, and soon after, tai ji chuan. Tai ji chuan is a form of qigong, but it’s a martial arts fighting form. I started an intense practice that included getting up hours before work to do seated meditation, moving and standing qigong, tai ji chuan and yoga.

I found that I was physically stronger and mentally more relaxed. Old injuries that I thought were gone started to re-appear, but with persistent practice, they started to truly heal.

What is Qigong?

Qigong is a Chinese medical practice that is thousands of years old. It is the cultivation and movement of qi through regular practice. The word qi, pronounced “chee”, has no English translation, but some translate it as breathe and some as energy. In Chinese medicine, it is understood as having five functions: it moves, transforms, warms, protects, and contains. The word gong, pronounced “kung” or “gung,” translates into training.

Qigong Has Been Used for Various Purposes:

  • to maintain health
  • healing
  • fighting
  • spiritual development

How Does Qigong Maintain Health?

The regular practice of qigong breathing and exercise promotes the flow of qi and blood throughout the body, which is vital for the health and well-being of the body. Qigong done on a regular basis keeps the joint pliable and strong, and reduces the chances of arthritis. Qigong gives a deep massage to all the organs, keeping them bathed in nutrient-rich blood. Doing this kind of exercises, the body relies on the proper alignment of the skeletal system, which reduces unnecessary stress on the muscles, and promotes bone strength, reducing the chances of osteoporosis. Qigong promotes balance and coordination, and lessens the potential injuries from falling.

How Does Qigong Promote Healing?

Qigong exercise is one of the modalities used in Traditional Chinese Medicine (TCM). The TCM practitioner will assess the patient and can prescribe a series of qigong exercises to increase the effects of healing injury or disease. Medical qigong is mild and safe for all kinds of patients.

How is Qigong Used for Fighting?

Qigong by itself is not used for fighting, but is used as a warm-up for martial art forms. Regular practice cultivates qi and the skilled of the martial artist can martial this qi if in combat.

How is Qigong Used for Spiritual Development?

Qigong training brings your focus inward and quiets the mind to promote inner stillness. It is considered meditation in motion or standing meditation. Qigong was used by Taoist and Buddhist monks to attain enlightenment.

Are There Different Kinds of Qigong?

Yes, there is moving qigong, which has many forms, and can be done slowly or fast. It can be performed sitting or lying down. Another kind of qigong is Zhan Zhuang, pronounced “jan jong”, which means “standing like a tree”. During this type of qigong, one stands still in one position for an extended period of time. There are various posses from easy to more difficult. When you align your body correctly and you allow your muscles to relax and use a minimal amount of energy to maintain the position, your nervous system relaxes and works more efficiently. The nervous system regulates all the systems in the body, and when it functions correctly, the body can deal with internal and external stresses more easily.

My qigong teacher says, when you practice qigong, the qi circulates throughout the body. This ignites the fire within the dan tian (located in the lower abdomen). The source of your qi, this fire purifies by melting the gunk that clogs up the steady flow of qi.

Research studies have shown that qigong exercises and tai ji chuan have a positive effect on muscle strength, flexibility, and balance. Studies have also shown improvement in medical conditions such as: heart disease, hypertension, osteopenia, osteoporosis, arthritis, Parkinson’s disease, stroke, asthma, and insomnia. It also shows an improvement in the quality of life in some cancer patients.

http://mountaintopacupuncture.com/qigong-and-tai-ji-chuan

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At Mountaintop Acupuncture, we have a combined 34 years of experience. To read more, please click here.

If you have questions and concerns about acupuncture treatment, we offer a free 20-minute phone session: click here for contact information to call or e-mail us. We practice at The Highlands Ranch Medical Pavilion in Littleton, Colorado.

Insurance is welcome and accepted.

Filed Under: All Things Exercise, Integrative Medicine, Research Tagged With: , , , , , , , , , , , , , , ,