licensed acupuncturist asian bodyworktherapist whol not s · add 3 tablespoons of apple cider...

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Whol_ Not_sHolistic Options for the Singer’s Health and Wellbeing

Presented byDr. Joseph M. De Stefano II, D.Ac., L.Ac.

BA, MSc, BHSc, MTOM, DAc, LAc, DiplAc (NCCAOM)®Licensed Acupuncturist & Asian Bodywork Therapist

Los Angeles, CA

NATS Winter Workshop 2016 (San Diego, CA) Copyright © 2017 ReturningSpring® All Rights Reserved. 1

Two Part Workshop

▪ Part I – Incorporating Holistic Approaches into your Singer’s “Bag of Tricks”

▪ Part II ‐ Brief introduction into the use of Taiji (or Tai Chi) and Qi Gong as part of a singer’s health regime

▪ I do want to apologize, I had hoped to have my handouts for your use this afternoon, but time got away from me this week. However, I will be making them available as a PDF download through my website in the next few days at

www.ReturningSpring.com/NATSnotes.pdf

NATS Winter Workshop 2016 (San Diego, CA) 2

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Wellness for Singers

More to healthy singing than just healthy vocal production


Common Health Concerns for Singers and Performers

▪ Physical Fatigue/Taxation

▪ Vocal Fatigue/Taxation

▪ Tension/Stress and Anxiety

▪ Common Cold/Head Colds

▪ Physical Injury


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Complementary? Integrative? Alternative?

What’s in a Name?


Complementary VersusAlternative

▪ If a non‐mainstream practice is used together with conventional medicine, it’s considered “complementary.”

▪ If a non‐mainstream practice is used in place of conventional medicine, it’s considered “alternative.” True “alternative medicine” is uncommon in practice.

▪ Integrative Health Care is coordinated use of complementary medicine in mainstream health care settings.


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NCCIH Annual Study on Use of Complementary Approaches

▪ Since 2002, use of complementary approaches to health has maintained at roughly 35% nationwide – likely higher among certain groups and regions.

▪ Largest ‐ use of supplements (roughly 17%) and body‐mind activities (15%) such as yoga and taiji

▪ Roughly 59 million Americans spending out of pocket on complementary health approaches


Complementary Health Approaches


1. Natural Products – Herbal Supplements

2. Mind and Body Practices ‐A large and diverse group of procedures or techniques administered or taught by a trained practitioner or teacher, including:

▪ acupuncture

▪ yoga,

▪ Meditation/Mindfullness,

▪ Bodywork therapy

▪ relaxation techniques

▪ tai chi/qi gong

▪ movement therapies (Feldenkrais, Alexander technique, etc.)

3. Blended Approaches ‐Approaches that do not neatly fit into either of these groups

▪ the practices of traditional healers,

▪ Ayurveda medicine,

▪ East Asian Medicine

▪ Homeopathy, and

▪ Naturopathy.

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Preventative Medicine


Preventative Approaches

1. Get Regular Sleep

2. Strike a balance in work and play

3. Get Regular Exercise

4. Good Nutrition

5. Minimize Stress/Tension

6. Have a Mindfulness Practice

7. Have a Plan for When These Don’t Work!


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Creating a Wellness Support Team

So who should be on this team?

▪ The Voice Teacher / Vocal Coach

▪ A Resource for SOUND Nutrition Advice – RD?

▪ Massage Therapists/Bodywork Therapists

▪ Chiropractors and Osteopath

▪ Meditation or Body‐Mind Teachers

▪ An MD and ENT when things go south; and

▪ A good acupuncturist


Acupuncture & the Singer


COMMON MEDICAL CONDITIONS AMONG SINGERS WHICH RESPOND TO ACUPUNCTURE

• Allergies• Anxiety• Bronchitis • Colds• Cough• Depression

• Dysphonia• Fatigue• Headaches• Insomnia• Lower Back Pain• Menstrual Cramps

• Neck Strain• Rhinitis• Shoulder Tension• Sinusitis • TMJ• Vocal Nodes

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Some Preventative Approaches from Eastern Medicine

▪ Food as Medicine ‐Grandmother’s Wisdom

▪ A stong immune system begins in the foods we eat

▪ Leafy Greens: Multivitamin

▪ Red Bell Peppers: Vitamin C

▪ Ginger Lemon Water: A bloat/nausea cure

▪ Garlic: Antibiotic and Antiviral bit of goodness

▪ Some good resources: “Healing with Whole Foods”, “Ancient Wisdom Modern Kitchen”, “The Tao of Nutrition”


Preventative Approaches (Continued)

▪ Regular Handwashing

▪ Saline Rinse/Nettie Pots

Homemade Saline Rinse

1. Add one cup of distilled water and ½ a teaspoon of sea salt into a pot.

2. Boil for 15 minutes with lid on.

3. Set pot aside until cooled to room temp

4. Pour the saline into jar or squeeze bottle for use.


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Other Remedies

▪ Make use of Vitamin C… about 4000 mg/day in divided doses (3‐4 per day). ▪ On first sign of cold, double the Vitamin C intake (always divided over the

course of the day).

▪ Zinc lozenges/Swabs▪ Not preventative, but shown to reduce time of infection.

▪ Avoid zinc nasal sprays – side effects of loss of smell

▪ Wellness Formula (available from Sprouts, Whole Foods)▪ Based on Chinese Herbal Formula for “Wind‐Heat Attacks”

▪ Good immune booster, but can make some colds worse.


Boosting Immunity

▪ Dietary Manipulation▪ Dark , leafy greens

▪ Reduce simple carbs

▪ Reduce Stress Loads▪ Meditation/Yoga

▪ Improve circulation▪ Blood carries nutrients, eliminates wastes, and conveys immune cells

▪ Exercise

▪ Massage

▪ Get adequate rest!


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Botanical Antibiotics/Antivirals

▪ Oregano Oil▪ antibacterial, antiviral, and antifungal properties

▪ Oregano oil is meant for short‐term use only and must be diluted!

▪ if using orally, it should be taken in small doses of four to six drops for only seven to 10 days.

▪ Beware, though, as many of the oregano oils sold in grocery stores are not made from this variety, and may have little to no therapeutic value.

▪ Apple Cider Vinegar (ACV)▪ Antibacterial‐Acidity changes tissue pH and inhibits bacterial growth

▪ Raw ACV contains the prebiotic inulin – increases WBC and increases T Cell Count

▪ Natural expectorant


ACV Tea for Sore Throats with Cough

▪ Version 1: ACV, Honey & Lemon Tea▪ Add 3 tablespoons of apple cider vinegar, 2 tablespoons of honey and 3

tablespoons lemon juice to 16oz of water.

▪ Drink this mixture slowly.

▪ Repeat as required.

▪ Version 2: with Cinnamon▪ To a cup of warm water, add 1 teaspoon each of apple cider vinegar, honey,

lemon juice and cinnamon powder.

▪ Drink this concoction slowly.

▪ Repeat if required.


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My personal favorites #1

Crushed Garlic▪ Recent studies by WSU –Crushed garlic 100x more powerful than leading antibiotics used for treating foodborne illness

▪ Crushing the bulb actually creates allacin▪ Powerful chemical constituent that treats: lower cholesterol and blood pressure and also helps prevents blood clots

▪ Delivery system is pretty easy: ▪ mash with sea salt, mix with good EVOO and spread on bread

▪ Coconut Ginger‐Garlic Soup


My personal favorites #2

Fresh Ginger Root

▪ contains gingerol a natural substance shown to lower the risk of infection,

▪ can treat oral bacteria that causes gingivitis and periodontal disease, and

▪ may treat RSV, a common cause of respiratory infections


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Ginger (continued)

▪ Treats Nausea from Chemotherapy and Morning Sickness

▪ Helps speed up emptying time of stomach to reduce gastric pain

▪ Been shown to alleviate pain from workouts, and menstrual cramping – as effectively as the drugs mefenamic acid and ibuprofen.


Asian Pear and Ginger to Treat Dry Cough

Shown to moisten the lungs, soothe cough and sore throat.

Ingredients:

▪ 1 large Asian Pear

▪ High Quality pure organic honey

▪ 3‐5 Pieces of Sliced Ginger Root

▪ Water

Directions:

1. Wash the pear with white vinegar. Rinse thoroughly. Take the stem off if still intact

2. Cut the bottom of the pear so it can fit inside the bowl flat. 2. Cut the top of the pear and make lid. Core out the middle.

3. Insert ginger slices, cover with “pear lid” and place the bowl with the pear inside a steamer.

4. Steam up to 20 minutes on high heat, adding water as needed..

5. When the pear is done, you’ll see the skin crack, as shown. Gently peel the skin. Now you are ready to eat the fruit and drink the pear juice with honey.


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Self‐Acupressure for Common Conditions

▪ Stimulate bio‐electrical points on body to treat common ailments▪ With Needles –Acupuncture

▪ With Fingers/Feet/Elbow etc.. –Acupressure

▪ With Herbs (usually burned) –Moxabustion

▪ With pneumatic “suction” cups –Cupping

▪ Many styles of acupressure▪ Usually based in some theory from Chinese Medicine or offshoots

▪ Most commonly known:

▪ Shiatsu

▪ Jin Shin Jyutsu/Do

▪ Thai Yoga Massage


“Acupuncture for the Common Man”

▪ Bodywork earliest form of Chinese Medicine▪ Documented as early as 500 BC as fully realized system

▪ Tui Na Manual Therapy continues to be used regularlyin Hospitals along side Western Medicine

▪ Easily taught “releases”▪ Quickly Learned

▪ No need for complex theory

▪ Lots of Good Resources

▪ Can self‐treat a variety of symptoms▪ Jaw Tension

▪ Sinus congestion

▪ Neck/Shoulder Release


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He Gu – Joining of the Valley

▪ Location: On the dorsum of the hand, between the 1st and 2nd metacarpal bones, in the middle of the 2nd metacarpal bone on the radial side.

▪ Myriad of Uses (Usually in Combo): ▪ Pain –Anywhere

▪ Diseases of the head and face, dizziness, congestion, swelling and pain of the eye, nasosinusitis, epistaxis (nosebleed), toothache in the lower jaw, trismus (lockjaw), deafness, mumps, swelling of the face, facial paralysis, facial tic, swelling of the pharnyx and aphonia (inability to speak)…


Jaw Tension ‐ Points

Jaw Chariot (St6) ‐ Between the upper and lower jaw, on the masseter muscle that bulges when the teeth are clenched.

▪ Relieves jaw pain and spasms, TMJ, and tooth issues

Wind Screen (SJ7) ‐ In the indentation under the ear lobe

▪ Relieves ear pain, facial spasms, jaw pan, throat swelling, mumps.

Listening Palace (SI19) /Ear Gate (SJ21)/Reunion of Hearing (GB2)

▪ SI19 is located directly in front of the tragus of the ear, in the hole that enlarges when the jaw is opened. SJ21 is one‐half an inch above, SI 19 is o.5” below

▪ Relieves jaw pain, earaches, ear pressure, TMJ, and side‐based head aches.

Gates of Consciousness (GB20) –At the base of the occipital ridge, in the hollows about 2 to 3 inches apart

▪ Relieves jaw pain, and other related issues, stiff neck, and neck pain.


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Jaw Tension ‐ Flow

1. Firmly press St 6 two ways. ▪ Step 1. Place heel of your hand between your upper and lower jaws, in front of your

ear lobe and gradually apply firm pressure. If you clench your molars, you should feel the masseter bulge out. Press directly on the masseter with teeth slightly apart, breathing deeply, for one minute. Move your jaw back and forth, taking a few more deep breaths.

▪ Step 2. Now place your fingertips on the same point and firmly press for another minute as you breathe deeply. Gradually increase pressure until a mild, tolerable pain is felt. Breathe into the pain with eyes closed, and relax the remaining tension. Massage gently as you release, continuing to breath deeply.

2. Lightly press SJ 17▪ Place your middle fingers underneath the earlobes, and gradually apply light

pressure on the point. Hold for a minute, again taking longdeep breaths.


Flow Continued

3. Press the triad (SI 19, SJ 21, GB 2)▪ Place your middle fingers on SI 19 in front of your ear, in the indentation. Then

place your index and ring fingertips on either side of your middle fingers, pressing into the hollows between the bones.

▪ Concentrate on applying firm pressure for one minute on the lower of the three points (GB 2) because it is the focal point for healing jaw pain, especially issues like TMJ.

4. Repeat Step 1 – Back to St. 6

5. Relax as you Press GB 20▪ Place your thumbs underneath the base of your skull in the indentations that lie

two to three inches apart. Slowly tilt your head back, pressing up and underneath the occiput, as you take long, slow, deep breaths.

▪ Hold these points for two minutes or until you feel the release.▪ Slowly release the pressure.


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Resources

Web‐based (Find a Practitioner)

▪ Acufinder.com

▪ Performing Arts Medicine Association (PAMA)

▪ American Organization of Bodywork Therapies of Asia (AOBTA)

▪ National Certification Board of Acupuncture & Oriental Medicine (NCBTMB)

▪ California Acupuncture Board (acupuncture.ca.us)

▪ American Massage Therapy Association (AMTA)


Books

Books

▪ Acupressure’s Potent Points by Michael Reed Gach, PhD (1990)

▪ Acu‐Yoga: The Acupressure Stress Management Book by Michael Reed Gach, PhD (1981)

▪ Ancient Wisdom, Modern Kitchen by Yuan Wang, MD (China) ,LAc., Warren Sheir, DAOM, LAc. and Miki Ono (2010)

▪ Staying Healthy with the Seasons by Elson Haas, MD


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Contacting me

ReturningSpring® Integrative Health Services8701 Truxton Avenue, Los Angeles, CA 90045

T. 310‐853‐0784 | F. 310‐307‐2989

Email: [email protected]

www.ReturningSpring.com


B_yon^ th_ Br_[thTaiji & Qi Gong Exercises for the Singer & Vocal Studio

Presented byDr. Joe De Stefano, DAc, LAc, DiplAc (NCCAOM)®

Licensed Acupuncturist & Clinical HerbologistLos Angeles, CA

&Dr. Janelle DeStefano, DMA, mezzo‐soprano

Professor of Voice, Santa Monica CollegeSanta Monica, CA


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B_yon^ th_ Br_[thTaiji & Qi Gong Exercises for the Singer & Vocal Studio

Presented byDr. Joe De Stefano, DAc, LAc, DiplAc (NCCAOM)®

Licensed Acupuncturist & Clinical HerbologistLos Angeles, CA

&Dr. Janelle DeStefano, DMA, mezzo‐soprano

Professor of Voice, Santa Monica CollegeSanta Monica, CA


Taiji Q’uan (Tai Chi Chuan) vrsQi Gong (Chi Gung)


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Fundamental Principles

▪ Tai Chi and Qigong ▪ Both have the same basic property (Qi)

▪ the same fundamental principle (relaxation), and

▪ the same fundamental method (slowness)

▪ Tai Chi’s other principles, methods and applications are distinct to Qigong ▪ How the form is practiced,

▪ How the energy is manipulated and

▪ How the body posture is conditioned.


What is Qigong?

Qigong literally means “life energy work”

▪ A way of working with the life energy.

▪ A healing art

▪ A way of cultivating physical, spiritual, and emotional health

▪ It originated in China about seven thousand years ago▪ Documented in the Huang Di Nei Jing a fundamental source of Chinese Medicine

Theory for over 2000 years (still in use!)

▪ Used in Chinese Medicine (Medical Qi Gong) as a way of treating disease and enhancing health

▪ Qigong can be practiced as physical movement that incorporates breathing exercises, or as stationary meditation


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Taiji Q’uan

▪ Also a healing art from China ‐ approximately 2000 years old▪ 4 major styles – Chen (Oldest), Yang (Most Popular), Wu, and Hao

▪ Numerous off‐shoots and variations

▪ Series of continues, slow, circular movements▪ Relaxed and slow moving

▪ More than a form of physical exercise▪ When performed correctly, after years of practice generates tremendous

amounts of Qi… especially through breath work

▪ Here is where the two forms truly overlap

▪ Advanced Taiji IS a form of Qi Gong.


Comparison

▪ Tai Chi power is ‘dense’ whereas Qigong power is ‘light’

▪ Tai Chi at a higher level strongly accumulates energy throughout the tendons, ligaments ‐‐whereas in Qigong the effect is considerably less powerful externally but more internal (immunity, etc.).

▪ Tai Chi often involves elaborate choreography, unlike the art of Qigong.

▪ Practice – Form versus Function▪ Qigong is focused on cultivating the Qi and breath, less emphasis on forms▪ Tai Chi is centered on forms ‐ the Qi manifests itself as a result of the form

▪ alignment, ▪ Integration▪ Coordination▪ connection, ▪ precision and unity


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Taiji and Qigong Exercises and the Singer

Simple form forms for the Vocal Studio


Basic Forms

Basic Qigong Forms sometimes used for TaijiWarmup Exercises

▪ Standing Pillar

▪ Bounce Hands

▪ Twisting Horse

▪ Moving Bow Stance with Tapping (Variations)

▪ Qi Ball

▪ Three Jiao Form

▪ Circling Hands (Taiji Opening Form)


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Advanced Posture & Forms

▪ Wave Hands Like Clouds

▪ Golden Rooster Stands on One Leg

▪ Celestial Crane Qi Gong Form


Questions/Comments

Feel free to contact either of us:

[email protected] or [email protected]


licensed acupuncturist asian bodyworktherapist whol not s · add 3 tablespoons of apple cider...

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