***Rolfing 10-series: Tek's Goals and Session Diary***

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Sleeve Session:                 

Core Session: 

Integration: 

***Session 1 (May 1st, 2019)***

ABOUT

A free and open breath prepares the body for the demands of the upcoming changes.  A full breath provides support for the chest, shoulders, and neck.  Creating more space between chest and pelvis, as well as between chest and shoulder girdle, allows for better alignment of the ribcage over the pelvis.

Sleeve session

Increase the freedom of breathing

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Session One

Session One Goal

Tek
(Tekoda Kemper)

So going into the Rolfing session, I didn’t have a very good idea of what Rolfing was. I just thought it was focused on integrating different parts of the body by doing a lot of fascia work. But I wanted to go into it with an open mind and without any expectations, so I purposefully didn’t do too much research. 

 

The first session focused on my breathing a lot. At the start of the session Kay asked me about my breathing and what I noticed about it. I noticed that there seemed to be a bit of a gap between the time of my exhale and my inhale. Like a record that hit a scratch, it felt like it wasn’t as smooth as it could be. Then Kay had me lie down, and that gap seemed to vanish and my breathing felt more relaxed to me. 

 

After the session the gap in my breathing when I was standing seemed to be gone. When standing my breathing felt more like my breathing from my lying position. Kay also told me that “exhaling happens because inhaling happens.” I found that thought interesting and have reflected on that more and more since. 

Tek's Diary

Session One

      Session One       

 

***Session 2 (May 8th, 2019)***

 
Tek
(Tekoda Kemper)

This session focused on my lower body. I’ve had some pain in my left foot for a little over a year now. Nothing major, but it is there and it hasn’t exactly improved, though some days are better than others. 

 

After taking an initial look at my gait, Kay had me lie down. She then asked me to raise both feet and we both noticed that it seemed a bit more strenuous for me to raise my right foot. This was a surprise to me, since I would have thought my left foot would have been the one that would be trouble. After working on my foot and shin and calf muscles a bit, we tried again and there was noticeable improvement. It had become less strenuous for me to raise my right foot, and I could do so without having to engage other parts of my body.

 

 I also noticed that my right shoulder and trapezius seemed more relaxed. That was a pleasant surprise, since my right shoulder and trapezius tend to be quite tight and tense most of the time. My walking also felt a bit more relaxed and natural at the end of the session. I think that was partly because of the work Kay did and partly because I was able to relax more.  I was able to focus less on analyzing every aspect of my gait and just walk in a way that was normal and natural. 

Tek's Diary

Session Two

      Session Two       

ABOUT

Opening the breath changes the physical demands on the feet.  Proper alignment in the base of the structure (your feet and lower legs) will improve the stability of the whole system.

Sleeve session

Create better function of 

bilateral support from the feet

赤ちゃん
Session Two

Session Two Goals

ABOUT

Opening the sides will

increase the front and

back balance of the body.  Differentiating

the soft tissue of the pelvis from that of the ribs allows the pelvis more freedom of

movement options.

Sleeve session

Creating more length at the side and

having better vertical alignment

ホームでのヨガ
Session Three

Session Three Goals

Tek
(Tekoda Kemper)

Tek's Diary

Session Three

      Session Three       

This week was the final week for the first phase of my Rolfing sessions with Kay. She said that with this session we have finished working in the “outer sleeve” of my fascia, and that now we can begin the deeper work in our following sessions. 

 

This week was once again challenging.  Since I’m used to weight-lifting and kickboxing, I really have to make an effort to learn how to move my body in small and subtle ways. Luckily for me, Kay is very patient with me and with her help, I feel like I’m starting to understand the proper way to move during our sessions to achieve the best results. 

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After our session, I noticed a big difference in my right shoulder/trap muscle. It felt much more relaxed and I could feel a difference in how my shoulders moved as I walked. 

 

I’m beginning to enjoy these sessions more, and they are feeling more and more like an active meditation for me, which is something I could probably use more of. “

***Session 3 (May 15th, 2019)***

 

***Session 4 (May 22nd, 2019)***

ABOUT

The core begins from the

the base of the pelvis up

through the roof of the

mouth. Finding support

through the ankles, up

along the inner leg,

before accessing the core is the key to good core expansion.

Core session

Finding support and balance from the

ground for space and alignment of the core.

若いバレリーナ
Session Four

Session Four Goals

Tek
(Tekoda Kemper)

Tek's Diary

Session Four

      Session Four       

This week was the start of working on my body on a deeper level. I know I say this a lot, but it is challenging to move my body in the small ways that Kay wants me to and this week was probably one of the most difficult weeks for that. 

 

At the end of the session, I did feel like my hips and shoulders were moving more freely when I was walking. That’s also new for me too--just becoming aware of my body and what everything is doing as I am walking. 

 

Kay said that the following week is a big week, so I’m looking forward to what we will go over then. 

 
 

***Session 5 (May 29th, 2019)***

ABOUT

Focus on the deep

tissues dealing with the

front of the spine and

core space to establish

flexibility in the lower

back and tensional

balance between deep

and superficial

abdominal structures.

Core session

Rebalancing the pelvic floor with the respiratory diaphragm and accessing the deep layers of the lower back from the front.

ボールとピラティス
Session Five

Session Five Goals

Tek
(Tekoda Kemper)

Tek's Diary

Session Five

      Session Five      

This week we focused more on my iliopsoas. I think I have trouble forging a mind-muscle connection with this muscle and with my body’s deep core muscle than with the rest of my body. But by the end of the session I could feel myself getting the hang of it. I’ve also noticed how often I bring my right shoulder up to my ear, especially when I’m lying down and preparing for sleep. 

 

I always try to think about how to describe these sessions to other people. Even though I’ve already done 5, I still find it hard to describe exactly what they are like. It’s different from massage, but it can still be relaxing. However, there are times where Kay asks me to move my body ever so slightly in a very specific way, and those parts of the session require my active participation. Most of the movements are extremely subtle, to the point where just me thinking about moving my body is almost enough to move in the way Kay is instructing me. 

 

***Session 6 (June 12th, 2019)***

ABOUT

Address the deep tissues of the back of the spine and back of the core space to

establish flexibility in the lower and upper back. Also, focus upon creating the best

possible leg alignment

for better function of the pelvis to the axial skeleton.

Core session

Establish good alignment of

the pelvis and sacrum.

Man Looking Out to the Mountains
Session Six

Session Six Goals

Tek
(Tekoda Kemper)

Tek's Diary

Session Six

      Session Six     

This week was a bit different because I hurt my back doing some squats this week. So Kay adapted the session so that we could continue with our planned session, but also spent a significant amount of time at the beginning working on my back. 

 

My injury wasn’t too severe, but it’s enough for me to require 2-4 weeks in order to recover fully.  However, after our session I must say my back felt MUCH better. I think Rolfing can be really good for helping to rehab injuries like this, and Kay has helped me with similar injuries before, so this might be one of her strengths as well. 

 

Kay said that the next session will focus on the face. I’m not sure what that will be like, but from what she said it might be the most interesting and unique of all the sessions. 

ABOUT

Address the deep tissues of the back of the spine and back of the core space to

establish flexibility in the lower and upper back. Also, focus upon creating the best

possible leg alignment

for better function of the pelvis to the axial skeleton.

Core session

Man Looking Out to the Mountains
Session Six

Session Six Goals

Establish good alignment of

the pelvis and sacrum.

ABOUT

Lengthening and

repositioning of the neck

and the head. Bring

ease and balance of the

facial structure,

while expanding the

space inside the skull.

Core session

Fashion Models
Session Seven

Session Seven Goals

Creating more length in the whole spine and expanding core space by connecting to the upper space of core.

***Session 7 (June 19th, 2019)***

 
Tek
(Tekoda Kemper)

Tek's Diary

Session Seven

      Session Seven    

This session focused on the face and neck. The most interesting parts of the session were when Kay worked on my jaw area and nose, actually running her finger up my nose as far as she could go. 

 

It might sound gross, but I did feel some relief in my sinuses after. I actually felt a lot better after the session. Kay said that the work we were doing is good for draining excess fluid from the face and neck, and commented that my face looked a little slimmer. Immediately after the session, I went back to work and some of my coworkers also commented that my face looked different as well. 

 

Despite the unusual nature of this session, it was one of my favorites since I felt immediate relief in face and neck after the session and just felt so much more relaxed afterward. 

 

***Session 8 (July 3rd, 2019)***

ABOUT

Achieve integration to

develop a balanced

whole. Concentrate on

structural stability.

Integration Session

Personal Trainer Stretching Session
Session Eight

Session Eight Goals

Integrate the upper/lower body.

Tek
(Tekoda Kemper)

Tek's Diary

Session Eight

      Session Eight   

By this time I have a much better idea of how to move in the way that Kay wants for these sessions. It’s almost as though the intention to move a certain muscle or body part is enough to achieve the effect she wants. 

 

We finally started the deep work today and she spent a good deal of time working on my legs and lower back. Since my injury from a few weeks ago, I’ve had constant back pain, but after the session, there was some noticeable relief. I used to have back pain upon waking up, but now it only comes on after a certain amount of standing, sitting, or walking. I can’t help but think that today’s session had something to do with it, given the timing. 

ABOUT

Achieve integration to

develop a balanced

whole. Concentrate on

structural stability.

Integration Session

Outdoor Aerobics
Session Nine

Session Nine Goals

Integrate the upper/lower body.

 

***Session 9 (July 10th, 2019)***

Tek
(Tekoda Kemper)

Tek's Diary

Session Nine

      Session Nine   

These later sessions have been some of my favorites. I feel like my body is much more relaxed and less tense after these sessions in particular. 

 

One thing that I’ve taken away from these Rolfing sessions is increased awareness of where I’m holding excess tension in my body. Relaxing is another thing entirely, but it’s something I’m working on. 

 

Kay worked on my neck a lot in this session, and I have felt much more relaxed in my neck when going to sleep, and even when walking. 

ABOUT

Free and coordinated

movement across

multiple joints.

Supported skeletal

alignment by extending

energy from the ground,

up to the sky.

Integration Session

Reach the Top
Session Ten

Session Ten Goals

Integrate the entire body and provide closure.  

 

***Session 9 (July 17th, 2019)***

Tek
(Tekoda Kemper)

Tek's Diary

Session Ten

      Session Ten  

Session 10 was super refreshing. We focused mostly on fascia work, so that meant that Kay was doing more of the hard work and I got to relax a bit more. There were still things I needed to do in order to achieve the objectives of this session. Things like moving my arm or leg in a certain way. 

 

Afterwards, my skin did feel much smoother, and Kay mentioned that this was a common side effect of fascia work. 

 

I’ve felt much more relaxed since this session. I can feel I am holding less tension in my muscles. I feel less tense in my shoulders and neck when walking around in my daily life. 

 

Kay said that it’s normal to experience even more changes up to a year after the last session, but that most changes occur within the first 4-6 months. Though, everyone is a little different and may experience changes at different times and stages after the last session.