Day 3 in Sarajevo

I’m currently in Sarajevo with The Healing Hands Network. Having arrived late on Saturday, I’ve had a day to find my bearings, a day in the clinic and a day on outreach. So time for some initial impressions, and photos.

Market in the old town

The old town of Sarajevo is very pretty, and a lot is pedestrianized so it’s easy to wander around. A fellow therapist here told me that last year a lot of the pavements were dug up, being repaired from (we presume) the shell damage they sustained in the war. Now they’ve been completed, but sympathetically with the surroundings. Sarajevo really does live up to its billing of being where East meets West – when I feel I’m in a Middle Eastern souk, something European jumps out as an incongruity, likewise looking at it as a European city there are exotic touches that stand out. In places it’s busy and vibrant, but you never need to look far to see the scars of the war, there are damaged buildings still, and shell marks in the walls. 

Reminders of the past

I climbed a little out of the centre by the river to get a better feel for the city's situation – and it really is stunning. To the north and south, mountains rise seemingly vertically, with houses clinging on to the slopes as they rise, and eventually giving way to deep green forest.

View over the city

On Monday I was in the clinic in Sarajevo, just round the corner from the house that we (myself and two other therapists) are staying in. The days all follow the same schedule – 4 clients in the morning, from 9.00 to 1.00, and 3 in the afternoon, finishing at 5.00. Then we get everything ready for the next day, and head home with a bundle of sheets and towels to wash.

The clinic in Sarajevo

Today I was on outreach, which means I travelled to a site out of the centre of Sarajevo to see clients there, in a borrowed room. There are 4 areas we visit throughout the week. The facilities were basic, but I was reminded of something my teacher in Thailand said. “A nice treatment room is lovely, but if the massage is good people will come back to a basic room; if it isn’t good they won’t come back to a lovely spa.” I hope the treatments I gave today justified the clients coming to visit us.

Some of the clients I've treated so far

Our clients come through the Concentration Camp Victims Association, the Civil Victims Association, the Mothers of Srebrenica and the Women’s Victims Association. They come with a variety of issues – some psychological, some physical (I saw my first bullet scar). Some of the problems are more familiar – back pain from working hard, or lifting children – there have been many years since the war and “normal” life exists here, but things are still very hard. Progress in rebuilding the country has been slow, unemployment is high, and many people are still hurting. One client was looking after her two grandchildren as her daughter is too ill psychologically to do so (and looking after her daughter).

So, 2 days done, and 12 to go (with a break at the weekend!). I’m tired, but now I’ve got the feel for how it works I think it’ll get a bit easier. So lets see what, and who, tomorrows brings onto my couch. 

Yoga Therapy with John Grimes

I recently spoke to one of my fellow therapists at BAYoga Studio in Berkhamsted, John Grimes, about yoga and yoga therapy. Here's what I found out.

Me: How were you first introduced to yoga?
John: In 1997, I was recovering from chronic fatigue syndrome following pericarditis. To help me manage the stress of returning to work, I took up yoga and, after that very first session, I felt happier and healthier.

Me: Was teaching yoga a natural progression, or was there something that prompted you to take that step?

John Grimes, Yoga Teacher and
Yoga Therapy Practitioner

John: Yoga has changed my outlook on life and aided my recovery from illness – and that is something I would like to share. I started teaching in 2003 and have been practising yoga therapy since April 2010.

Me: What is yoga Therapy
John: Through a series of one to one sessions, yoga therapy provides you with a yoga sequence to practise regularly at home to promote a healthier way of life, taking into account your specific health concerns including lower back pain, high blood pressure, breathing problems, chronic fatigue, migraines, stress and anxiety. It is practised by yoga teachers with specialised training and experience in the therapeutic adaptation and application of yoga, and is recognised by the NHS and regulated by the CNHC (Complementary and Natural Healthcare Council).

Me: What drew you to yoga therapy?
John: Yoga therapy helps you take responsibility for your own health and I find that attractive and empowering.

Me: Could you describe your own yoga practice?
John: I try and practise every day for 20 to 30 minutes. I have my own one to one teacher who helps me create the practise which includes relaxation, breath work, postures and meditation. I also attend a weekly class with the same teacher.

Me: What is the difference between yoga therapy and a yoga class?
John: Essentially in a yoga class there is a group of people following the teacher whereas yoga therapy is designed specifically for one individual taking into account their specific medical history and personal requirements.

Me: Is yoga therapy an alternative to going to classes, or can the two be combined?
John: They are not mutually exclusive but it depends on the circumstances. A student in the early recovery stage of a herniated disc would have a yoga therapy practise and not come to class but would probably join the class in the later stages of recovery. Some of my yoga therapy clients with Asthma attend my classes as well as having a yoga therapy practise. Yoga therapy clients recovering from surgery tend to only have a yoga therapy practise with the aim of joining a class when they have recovered. One of my students decided she wanted to develop what she had learned in my class and focus more on her fibromyalgia and so left the class and only has a yoga therapy practise now. It really depends on the individual circumstances and what the person wants to do.

Me: Do you need to have some knowledge of yoga to start yoga therapy?
John: No experience of yoga is necessary. My approach begins with very simple exercises, so that you can begin to practise and benefit straight away. Yoga therapy is appropriate for a wide range of ages, lifestyles and levels of fitness and takes into account your specific health concerns.

Me: How often do you think a newcomer to yoga should practice for it to make a difference to them? How long does each session need to be?
John: In yoga therapy we are looking for little and often – typically 3 -4 times a week. The length of the practise is determined by how much time the student has – there is no point in a practise length of 30 minutes if the student only has 10 minutes. Most practises are between 15 and 30 minutes but they can be longer or shorter depending on the individual circumstances.

Me: Could you explain some of the common issues that yoga therapy can help people with?
John: For me, yoga therapy covers three broad areas, stress, breathing and lower back pain. 

Stress: Yoga is widely recognised for being helpful with stress and anxiety. So any condition which may be related to stress could be helped with yoga therapy.

Breathing: Yoga works extensively with the breath. It believes it is the link between your mind and your body, is linked to your emotions and is linked to the energy in your body. I have worked for a number of years with people with breathing difficulties including COPD and Asthma.

Lower back pain: There have been some recent studies which have shown yoga to have a positive effect on lower back pain. I conduct a full assessment of the person’s back and then devise a yoga sequence which progresses over time as the back becomes stronger.

Me: What could someone expect if they sign up for yoga therapy?
John: Working with yoga therapeutically is about the whole person and so I begin with an in-depth discussion and assessment of the person’s condition(s) and lifestyle, to be able to create their personalised yoga plan. The easy-to-follow plan, with detailed descriptions and diagrams, will be based on yoga postures, breathing exercises, relaxation and meditation, personalised to meet their specific needs. We will refine and update their plan as they progress.This is usually achieved in 3-5 sessions. The first session typically takes an hour and a half and subsequent sessions about an hour. 

Me: What would you say to someone who is unsure whether yoga therapy is right for them?
John: Give me a call. I would be delighted to talk to anyone to discuss their situation and whether yoga therapy might be appropriate.


John’s Yoga Therapy clinic is at BAYoga every Thursday from 2 – 6pm. He also teaches gentle and therapeutic classes in Berkhamsted, Northchurch and Aylesbury. If you would like to know more, John can be contacted on 07775 531502 and john@johngrimesyoga.co.uk or visit his website www.johngrimesyoga.co.uk. 

Reflections from the beach

I've just passed a lovely, lazy week in beautiful Nikiana, home of Serenity Retreat where I worked for two months last year. This year I was off duty, just relaxing and rejuvenating. So I've had plenty of time to reflect on the year that's passed and where I'm at, and how lovely it is to be on holiday - and this is pretty much where I got to.

1.  Resting is not the same as Recharging.

I've been working more or less non-stop for months, plus in the few weeks before I went I moved house, never an easy process. Although I was (usually) getting enough hours of sleep, I realised when I got to Nikiana that I was weary. And that lasted for 4 or 5 days while I slept, chilled out, sunbathed - this last being very important, I swear I'm solar powered, the sun does me a world of good. The lesson learnt - to find ways to have a proper break regularly, and incorporate this into my life more than once or twice a year. It also ties in with some strands of ideas I have about what I can provide to my lovely clients, but it's early days on that still, so no spoilers.

2.  Mediterranean tomatoes are the best.

They just are.

3.  I don't read enough.

I got through 8 books in a week, and well into the ninth. That may be a little excessive for business as usual, but still - I like reading, I devour books when I get a chance, whether classics, fun light stuff (love supernatural fiction at the moment, I covered vampires, shamans and zombies this week) or practical books on running a business. Why limit something that I get so much out of to a few weeks in the year?

4.  Sometimes you have to permit yourself to do nothing.

Permit being the operative word - as in give yourself permission. Actively. When you're self-employed, it's easy to be always on, thinking about the next thing to do, constantly aiming to be productive. You're not constantly productive, it's impossible, but you always feel you should be doing MORE. I'm sure the same is true of raising a family, organising a club, running a household, all the things we do with our lives. A wise friend told me years ago that it's important, not just to slow down sometimes, but to STOP. To let go, step outside "normal life", and breathe. He was right.

5.  Swimming in the sea is my favourite form of exercise.

Some caveats - it must be warm, clear, turquoise sea, preferably in a beautiful setting. So this isn't entirely practical in Hertfordshire. Nonetheless, I think it's useful to know.

6.  Talking to lovely people outside your day to day life is good.

It gives you a chance to voice concerns, to air ideas you're not sure about without second guessing your listeners' reactions, worrying about the impact it might have on them or what they might think of you. There's no pressure to follow through on something you discuss, or explain. I think this is one of the nice things about travelling - often the people you meet who have gone to the same places as you, chosen to do similar things, are your type of people. It's easy to share ideas, think out loud, just chat and see where the conversation goes. It's about the present, not the past or future, as you don't have either together (except maybe the odd Facebook update down the road). This kind of holiday conversation can also be good practice in relating to people in a straightforward way, without hidden agendas or manipulation, which is always a useful reminder to have.

7.  I'd lost my connection to my body.

Being in my body was a lesson I'd learnt and valued. I'd built up a strong yoga practice and went outside and walked regularly, knowing it grounded me, made me better. But since I have been doing massage full time, I've become lazy. A little ironic - I think that as I was doing a physical job, I felt I was covered, wasn't I? Uh-uh. Doing massage, the focus is on my client's body, not mine, and mine needs some love and attention. Which this week it got - walking (a bit), swimming, basking in the sun, and three wonderful, nurturing, attentive massages. A double dose of TLC - from the lovely Jane, but also from me: noticing how it felt, where the tight bits were, enjoying the sensations and feelings of being stroked, kneaded, stretched. How lovely it would be to have massages every other day all the time! Unfortunately, it's just not possible, but I can have them every week or two (unsurprisingly, I know a lot of massage therapists) and I can attend to my body in other ways - self massage, yoga, walking. Even a simple bath can be a treat if taken with care and attention.

Taster Massage Day in Berkhamsted

My trip to Sarajevo to volunteer with the Healing Hands Network is now less than a month away. That really has come around quickly!

In one of those small world coincidences, Carol Quirk, a Sports Massage Therapist who also offers treatments at BAYoga Studio in Berkhamsted, will be out there at the same time as me.

So we've decided to team up for an event at the Studio,  to fund our volunteer work with Healing Hands and raise money towards our flights and accommodation etc. 

Try Indian Head Massage
at the taster afternoon

On Saturday 25^th August between 1pm and 5pm, in the BAYoga Studio, Carol and I are offering 15 minute massage ‘taster’ sessions.  These will include seated back massage, Thai foot massage and Indian head massage.

In return we are asking for a donation to the charity, which will go towards our costs.

So please come along to support us on the 25^th, and bring a friend or family member with you!

For further information about Healing Hands Network please see this previous blogpost or go to www.healinghandsnetwork.co.uk 

To donate directly to mine or Carol's fund, please go to www.mycharitypage.com/carolquirk or www.mycharitypage.com/lucinda

Celebrating the Olympics

Although it seems no time since London won the 2012 Olympics, they are nearly upon us. To mark the occasion I'm holding two special events, with an international theme.

Indian Head Massage Day

Sohan Jalaiai, St Albans

Thursday 2nd August

45 minute Treatments for £30 (usually £38)

Thai Foot Massage Day

Revive Clinic, Apsley

Wednesday 8th August

Hour-long treatments for £35 (usually £45)

There is however a twist - these are TEAM EVENTS.

I have 5 appointments available on each day, and the special rates only apply if all 5 are taken. So if you want to take part, get all your friends to book in and fill those slots!

To take advantage of this offer, e-mail me with the day and time you'd like.

The slots to be filled are:

Indian Head Massage Day 2nd August:


1.00, 2.15, 3.30, 5.15, 6.30

I practice a gentle form of Indian Head Massage that incorporates shoulder, neck and face massage, as well as the scalp. The massage addresses the areas where many of us hold tension, gently releasing the muscles and connective tissue. It can feel wonderful to have our hair, scalp and face massaged, making this a surprisingly relaxing and enjoyable treatment.

Thai Foot Massage Day 8th August:


1.00, 2.30, 4.00, 6.00, 7.30

A recent import from China to Thailand, Thai Foot Massage has proven to be popular and effective. I use thumbs, knuckles, palms and a wooden massage stick to press, stroke and occasionally pummel the feet and lower leg, working on the reflex points and energy lines to affect the whole body. It is incredibly relaxing - I personally haven’t managed to stay awake while receiving a foot massage yet!

Appointments will be allocated on a first come-first served basis. If you could make more than one time, let me know and I'll fit you in to best fill the appointments.


Places will be held open until the 27th July - if they're not filled by then, anyone already signed up will have the option to keep the appointment at the full price, or to cancel.


For more information on these and other massages I offer see www.lucindacracknell.co.uk

Charity Massage-athon - in pictures!

Charity Massage-athon for the Healing Hands Network
Saturday 14th July 2012, St Albans Town Hall
Here's how it all went on the day...

Our beautiful display, with lots of information about
Healing Hands and our lovely massage therapists

Everything ready, waiting to go

An early client, he seems to be pleased

Neck and shoulder massages
proved to be the popular choice

Carly Day helping out with a shoulder massage

Danny Smith, who interviewed me on Radio Verulam
about the Massage-athon, came along to try a
massage for himself

The Massage-ometer!

Tracking our massage total throughout the day

(And everyone loves an excuse for a bit of colouring in!)

The end of the day,
21 massages done,
£129 raised!

1. 
   

Pilates - guest post from Carly Day

What is Pilates?


Pilates is a conditioning intervention that challenges the body and the mind. It combines mat exercises with the use of specialist equipment and aims to activate the deep, stabilising muscles of the body that many of us have 'forgotten' how to use properly. Humans have two layers of muscles, the deep, stabilising muscles that are located around the joints and the bigger, mobilising muscles on the outside of the body. If our stabilising muscles don't activate when they should do, the mobilising muscles have to do twice as much work causing fatigue and tension. Pilates aims to reinstate the neural activation of the stabilising muscles, making us more aware of how we move in every day life.

Stabilise your body from within

STOTT PILATES® practiced at Revive Sports Rehabilitation & Acupuncture Clinic is a contemporary approach to the original exercise method pioneered by the late Joseph Pilates. During his lifetime, Joseph Pilates studied many forms of exercise such as yoga and weight lifting as well as the innate movement of animals to develop a set of exercises to promote natural, tension free movement. The contemporary approach used in STOTT PILATES® includes modern principles of exercise science and spinal rehabilitation, making it one of the safest and most effective methods of Pilates available.


Pilates converts the way you look and feel about your body by eliciting core postural muscles to create a centre of strength, to stabilise and support the body from within. It is intelligent exercise with profound results.


Who will benefit from Pilates?


Pilates is great for those with movement difficulties but will be equally challenging to well trained athletes. This exercise method develops strength from within which means that tired, over used muscles of the back, shoulders and neck don't get overworked any more. It can help with reducing back pain and instability aggravated by occupational movements, is great for expectant and new mums as it promotes activation of the deep pelvic muscles and it can be combined with a regular exercise program for sports men and women to prevent injuries. Pilates is endorsed by many health professionals including GP’s, Physiotherapists and Osteopaths. Through regular practice, Pilates will help you restore more efficient and natural movement and can have profound results in relieving muscular tension, correcting altered alignment, breaking bad movement habits and improving posture. It’s used by rehab and prenatal clients, athletes, celebrities and everyone in between.


What does a typical session involve?

A holistic workout that will leave you
relaxed and rejuvenated

Pilates can be practiced in one to one, small group and larger group sessions. Private one to one sessions are a brilliant way to maximise each and every workout as the instructor can give absolute attention to every movement produced. These sessions involve a full postural analysis, outlining areas of tension, weakness and muscle shortening. You will then be taught the 5 basic principles of Pilates that are built upon throughout all of the exercises. Exercise modifications are then given to suit your own posture type and you will quickly learn what movements are beneficial and which are of less use to you individually. You can then use this knowledge of your body in future classes as well as during day to day activities.


Pilates can also be done in a group session which involves initially learning the 5 basic principles and then going through the repertoire exercise by exercise, working at a beginner, improver, intermediate and advanced level. Each exercise can be modified to challenge and support you depending on your goals for the session. Most exercises in the matwork repertoire are done in a lying position either on your front, side or back but it's not as easy as it sounds. Pilates involves the connection of the mind and body with breathing, so it's a holistic workout that will leave you feeling relaxed and rejuvenated, walking taller and with more confidence.


Carly is a Rehabilitation Specialist and Pilates Instructor, based in Apsley, Hertfordshire.


If you would like to talk to Carly about Pilates, or arrange a session, you can contact her on 07739 005874 or visit www.carlyday.co.uk.