Welcome to Better In Balance, LLC! Before you check out the rest of the website I'd like you to take a moment and evaluate the way you're sitting. Are your feet both on the ground below your knees? If they're not, you aren't supporting your lower back. See if you can place your ankles underneath your knees at a 90 degree angle about 6-8 inches apart. Are your hips slightly elevated above your knees? If not the weight transferal from your hips to your feet isn't maximized and your hips are dealing with most of the weight of your upper body. Now, see if you can elevate your chair so that your hips are an inch or two above your knees. Sit on your hands and see if you can feel your Sitz bones – the bony things that stick out. If not, you're probably leaning back with no curve in your lower back, putting all the pressure at the junction of L5 and Sacrum in a relationship it isn't supposed to be that familiar with. See if you can roll your hips forward putting a small curve in your lower back – if you need a pillow to help with this posture, that's perfectly fine, and if you don't know how to roll your hips without forcing your spine into an exaggerated arch in your torso as well don't worry, we'll work with that. Now see if you're sitting on one side more than the other – you probably are. If you are, that's why you like to lean over and kick a leg out, or behind your chair, or – heaven forbid – under your butt, one hip is doing the majority of the work and it's trying to escape.
Hopefully these small adjustments have helped with the shape of your spine already and your shoulders will now be more supported. Now make sure you're not staring too far down at the screen and the desk isn't too high to let your wrists function properly. According to OSHA, the screen should be about 20-40 inches away straight ahead, and about 15-20 degrees below our eyes. We're not going to worry about those specifics right now, we're just going to make sure it's in a spot that doesn't make you need to lean your neck forward or hunch your shoulders to use it. The same goes for your desk height/keyboard location. If you can't relax your shoulders, elbows, and wrists while typing/mousing you need to adjust. Ah, that's better, now get up and walk around, you've probably been sitting there way too long. Go grab a glass of water (feel free to throw away that box of Twinkies while you're up) and when you get back, see if you can sit down in a comfortable position using these ideas. And don't worry, we'll get to a better way of sitting and standing that doesn't put such a strain on your lower back and wrists/elbows/shoulders from pushing yourself up. You are your best source of information on your body, if you aren't comfortable in your environment, adjust your environment. You wouldn't live in a house with 3 foot ceilings would you? Why then, work at a desk that's too short/tall, or in a chair with no support?
Rolfing is a sophisticated and holistic hands-on approach for rebalancing the body to function properly in gravity by working with the connective tissue. It was developed by Dr. Ida P. Rolf more than 50 years ago when she realized the body is a system of integrated tissues and should be treated wholly, not as separate entities each with its own function that has no effect on the rest. As the official website (http://www.rolf.org) for the Rolf Institute of Structural Integration puts it: "Essentially, the Rolfing process enables the body to regain the natural integrity of its form, thus enhancing postural efficiency and your freedom of movement." When we have this form, gravity flows through us and we feel great. When we don't…well there's a reason you're looking at this website, most likely you don't feel this postural efficiency and freedom of movement. Gravity is an inescapable force, and we should work to take advantage of it, not fight it. It's what keeps our bone density strong, and what keeps us from flying out into space. Unfortunately, when we're out of balance, gravity does not let us relax, it keeps pulling us down, exaggerating the imbalance and forcing us to compensate with systems that have no business working in that fashion. If you have forward head posture, you are constantly compensating all the way down to your feet to keep your head upright and level – this can happen in many different ways, one common one would be a tucked under pelvis that's been thrust forward causing tension through the hamstrings and tractioning of the feet against the ground up through the ankles to maintain a sense of balance. This will often end up with hip flexors that don't work properly, a lower back in spasm, and obviously neck pain. If you're lucky, your spine won't curve too much but the likelihood is that in this imbalance your hips and shoulders will rotate and counter-rotate, which of course means the spine is rotating and counter-rotating (minor Scoliosis). My job is to rebalance your body by working with the soft/connective tissue, specifically the fascia. Fascia wraps every muscle down to the cellular level, thickens into ligaments and tendons, and connects to bones, keeping them all working together and upright. Imagine a tent (the old school kind that need a little effort to put up), the poles are the skeleton, the tent fabric the skin and muscles, but what actually holds it up are the lines and stakes in the ground. This is the fascia. Now imagine one of the support lines is pulling way harder than the others. What happens to the tent? The body is a fine balance of forces that need to function well internally to be able to handle the outside forces we deal with every day. The good news is your body is changeable; it was able to get out of alignment, it can get back in.
Some of the more common reasons people come to see Rolfers™ (which we help with):
- · Posture
- · General pain
- · Specific pains like:
- - Tennis Elbow
- - Carpal Tunnel Syndrome
- - TMJ Disorder
- - Runner's Knee
- - Lower back pain
- - Sciatica
- · Injury recovery
- · Athletic Performance
- · Better movement
As well as many other reasons too numerous to list. Give me a call and we'll talk about how we're going to help your specific issue(s).
I came to Rolfing like many of you will, in chronic pain. As someone who enjoyed working out and playing soccer multiple times a week, I saw my performance worsen with the pain until I could no longer play and actually enjoy myself or compete at the level I knew I could. This didn't stop me from playing, of course! I continued until I found it hard to do even the simplest tasks (e.g. bending over to pick something up off of the ground). This led me to see massage therapists, Chiropractors, Physical Therapists, MDs as well as an acupuncturist, Doctor of Osteopathy, and a Physiatrist in search of ending this condition. I was given a heel lift, a back brace, multiple prescriptions for pain killers and muscle relaxers, as well as the words "You shouldn't do anything active besides walk or swim;" words that further deepened the depression I was dropping into from the constant inability to do the things that I loved. Needless to say I was still in pain; I could live with it unless I did something active.
By the time someone mentioned Rolfing – a therapy I'd never even heard of - I thought, why not? After the first session I remembered what it was like to be pain free again and sleep through the night without waking up multiple times and tossing and turning. At this point I still had the attitude of: something was wrong, now it is fixed and I can do whatever I want again. This misconception led me to begin abusing my body again, just like I was when I got into pain, and so my issues resurfaced. As I continued through the series I became much more aware of my body, the way I use it, and came to understand my own responsibility in taking care of it. Having less pain doesn't mean I now get to ignore it and keep bad habits. Having less pain means I had the chance to build new habits to sustain myself in what I want to do.
After my experience I knew I wanted to help people who had gone through the same frustrations I had, and then began that journey by becoming a Certified Rolfer. Rolfing is a partnership between the practitioner and the client, both working towards the client's health and a better understanding of how that particular body works, or another way to look at it, doesn't work. I look forward to helping you regain your body awareness, find your functional balance, and enjoy your life again at a higher level.
Rates & Contact
The initial Rolfing session is 75 minutes with the following sessions being 60. We will take time to discuss histories of injury as well as any other relevant information in the first session.
|3 Sessions in advance||$270 (this must be paid for by the end of the first session)|
|10 Sessions in advance||$900 (this must be paid for by the end of the third session)|
Discounts (Students and children under 16):
|3 Sessions in advance||$200 (this must be paid for by the end of the first session)|
|10 Sessions in advance||$700 (this must be paid for by the end of the third session)|
Other special needs as far as discounts will be handled on a case-by-case basis.
Cash and checks are the preferred method of payment, however Discover, American Express, Visa, and Master Card are accepted at this time as well.
Clients that do not give 24 hours notice of a cancellation will be charged in full for that time slot.
2299 Pearl St. #205
1574 York St. Suite 204
Phone and Email