My Equipment

1. Tahiti Onyx superlight massage table with terry towelling fitted sheet set

Tahiti Onyx Massage Table
2. Therapist’s Thumb bodywork tool from Core Products

There are various bodywork tools in the market such as the Jacknobber, but I found the Therapist’s Thumb from Core Products to be the most intuitive tool for deep tissue bodywork. The Therapist’s Thumb was originally designed and made by Curt and Gina Nuenke, owners of BodyNiché Massage Studio.

Therapist Thumb
Therapist Thumb
Therapist Thumb
Therapist Thumb
Therapist Thumb

3. Contoured Face Cradle

I replaced the poorly manufactured original cradle that came with my massage table with a contoured one made of heavy grade steel and aluminium frame with oak wood face plate.

Face Cradle Comparison
Original ABS Plastic Face Cradle
DevLon NorthWest Contoured Face Cradle (Oak Wood)

4. Set of hard spikey balls from China

I have a set of hard spikey balls in three small sizes for specific muscle knots.

Spikey Balls

5. Digital TENS/EMS combo unit

Digital TENS/EMS

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Flow and Being Nirāčārya

Nirāčārya: Jack of All Trades and Master of None

No one can claim mastery of anything, because absolute mastery is a misrepresentation. An individual can only, within reason, demonstrate competence within a role-based scenario.

I base this essay about being nirāčārya on my actual challenges as a creative designer, and my impetus for transition (sandhyā) from one role to another, in a troubling and uncertain economic climate. I claim the non-glamorous title of being nirāčārya – a Jack of All Trades and a Master of None. I am a generalist who derives innovation from dispassion (vairāgya) from modality. In my experience, being nirāčārya involves a dynamic and pragmatic quality of, typically haptic, engagement, which I define as mindfulness (a.k.a. flow).

Flow = Mindfulness

Mindfulness is not meditation, although it can be an object of meditation, e.g. mindfulness meditation.

The practice of mindfulness can be a means (upāya) and an end (upeya) in itself.

The term “flow” is being used in creative circles to mean mindfulness, which is the experience of being in the zone where your creative juices flow, unabated.

Massage therapy, which I am currently studying and practicing, involves the flow of partner communication between therapist and client.

Mindfulness supports the capacity to learn and adapt to challenge.

Water

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Nama Viveka (Name Discrimination) or What is in a Name?

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Lower Limb Anatomy

Knee & Hip Joint

Muscle Origin Insertion Action Innervation
Sartorius Anterior Superior Iliac Spine Proximal Tibia, Medial to Tibial Tuberosity Flex Knee & Flex, Abduct, Rotate Hip Femoral Nerve
Quadraceps Femoris
Rectus Femoris Anterior Inferior Iliac Spine & Upper Lip of the Acetabulum Tibial Tuberosity Extend Knee & Flex Hip Femoral Nerve
Vastus Medialis Medial Lip of the Linear Aspera Tibial Tuberosity Extend Knee Femoral Nerve
Vastus Lateralis Lateral Lip of the Linea Aspera Tibial Tuberosity Extend Knee Femoral Nerve
Vastus Intermedius Lateral & Anterior Surfaces of the Femur Tibial Tuberosity Extend Knee Femoral Nerve
Hamstrings
Biceps Femoris Ischial Tuberosity (Long Head) & Linea Aspera (Short Head) Head of Fibula & Lateral Condyle of Tibia Extend Hip (Long Head) & Flex Knee Sciatic Nerve
Semimembranosus Ischial Tuberosity Posterior Medial Condyle of Tibia Extend Hip Sciatic Nerve
Semitendinosis Ischial Tuberosity Proximal Tibia, Medial to Tibial Tuberosity Extend Hip Sciatic Nerve

Hip Joint

Muscle Origin Insertion Action Innervation
Tensor Fasciae Latae Anterior Iliac Crest Iliotibial Band Adduct & Flex Hip Superior Gluteal Nerve
Iliopsoas (Psoas Major & Iliacus)
Psoas Major Lumbar Vertebrae Lesser Trochanter Flex Hip Lumbar Plexus
Iliacus Iliac Fossa Lesser Trochanter Flex Hip Femoral Nerve
Anterior Hip Muscles
Adductors
Adductor Longus Below Pubic Tubercle Middle Third of Linear Aspera Adduct, Flex & Medially Rotate Hip Obturator Nerve
Adductor Brevis Inferior Pubic Ramus Proximal Portion of Linear Aspera Adduct, Flex & Medially Rotate Hip Obturator Nerve
Adductor Magnus Inferior Pubic Ramus & Ischial Ramus (Oblique Head); Ischial Tuberosity (Vertical Head) Gluteal Tuberosity, Linear Aspera & Proximal Supracondylar Line of Femur (Oblique Head); Adductor Tubercle (Vertical Head) Adduct & Flex Hip (Oblique Head); Extend Hip (Vertical Head) Obturator Nerve (Oblique Head); Sciatic Nerve (Vertical Head)
Gluts
Gluteus Maximus Posterior of Gluteal Surface of Ilium, Back of Sacrum, Sacrotuberous Ligament Gluteal Tuberosity of Femur; Iliotibial Band Extend Hip; External Rotation Inferior Gluteal Nerve
Gluteus Medius Gluteal Surface of Ilium Greater Trochanter Abduct Hip; Internal Rotation Superior Gluteal Nerve
Gluteus Minimus Gluteal Surface of Ilium Greater Trochanter Abduct Hip; Internal Rotation Superior Gluteal Nerve
Posterior Hip Muscles

Ankle Joint

Muscle Origin Insertion Action Innervation
Tibialis Anterior Anterior Tibia; Interosseus Margin Medial Cuneiform & First Metatarsal Dorsiflex Ankle & Invert Foot Deep Peroneal Nerve
Tibialis Posterior Tibia & Fibula Navicular & Medial Cuneiform Bone Plantar Flex Ankle & Invert Foot Tibial Nerve
Calf (a.k.a. Triceps Surae)
Gastrocnemius Medial Condyle of Femur (Medial Head); Lateral Condyle of Femur (Lateral Head) Posterior Calcaneus via Calcaneal Tendon Plantar Flex Foot & Flex Knee Tibial Nerve
Soleus Fibula & Medial Border of Tibia Posterior Calcaneus via Calcaneal Tendon Plantar Flex Foot Tibial Nerve

Sub-Talar Joint

Muscle Origin Insertion Action Innervation
Peroneus
Peroneus Longus Upper Lateral Shaft of Fibula Medial Cuneiform & First Metatarsal Platar Flex Ankle & Evert Foot Superficial Peroneal Nerve
Peroneus Brevis Lateral Fibula Fifth Metatarsal Plantar Flex Ankle & Evert Foot Superficial Peroneal Nerve
Peroneus Tertius Distal Anterior Surface of Fibula Dorsal Surface of Fifth Metatarsal Dorsiflex Ankle & Evert Foot Deep Peroneal Nerve
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Shoulder Anatomy

Muscle Origin Insertion Action Innervation
Thoracodorsal Joint
Trapezius Occipital Bone, Ligamentum Nucahe, C7-T12 Vertebrae Spinous Processes Lateral Third of the Clavicle, Acromion & Medial End of the Spine of the Scapula Upper (descending part): Elevate Scapula & Extend Neck; Middle: Retract Scapula; Lower (ascending part): Depress Scapula; descending & ascending parts act together to rotate upward Spinal Accessory Nerve
Rhomboid Minor & Major C7-T1 & T2-T5 Spinous Processes Medial Border of the Scapula Retract Scapula & Rotate Scapula Downward Dorsal Scapular Nerve (C4 & C5)
Serratus Anterior Lateral Surfaces of the Upper Eight Ribs Medial Border of the Scapula Protract Scapula & Rotate Scapula Upward Long Thoracic Nerve
Levator Scapulae Transverse Processes of the Upper Cervical Vertebrae Medial Border of the Scapula Elevate the Scapula Dorsal Scapular Nerve (C5) & Ventral Primary Rami of C3 & C4
Pectoralis Minor Third, Fourth & Fifth Ribs Coracoid Process Protract & Depress the Scapula Medial & Lateral Pectoral Nerves
Glenohumeral Joint
Pectoralis Major Sternum, Costal Cartilage Ribs 1-6, Medial Half of the Clavicle Lateral Lip of Intertubercular Groove Internally Rotate, Flex & Adduct Shoulder Medial & Lateral Pectoral Nerves
Deltoid Lateral Third of the Clavicle, Acromion & the Spine of the Scapula Deltoid Tubercle on the Lateral Surface of the Humerus Abduct Shoulder Axillary Nerve
Coraco-brachialis Coracoid Process Medial Mid-shaft Humerus Flex & Adduct Shoulder Musculocutaneous Nerve
Latissimus Dorsi T6-S5 Vertebrae-Spinous Processes, Iliac Crest, Sacrum Floor of Intertubercular Groove Extend, Internally Rotate & Adduct Shoulder Thoracodorsal Nerve
Teres Major Inferior Angle of Scapula Medial Lip of Intertubercular Groove Internally Rotate & Adduct Shoulder Lower Subscapular Nerve
Rotator Cuff
Supraspinatus Supraspinous Fossa Top of the Greater Tubercle of Humerus External Rotation Suprascapular Nerve
Infraspinatus Infraspinous Fossa Back of the Greater Tubercle of Humerus External Rotation Suprascapular Nerve
Teres Minor Lateral Border Inferior of the Greater Tubercle of Humerus External Rotation Axillary Nerve
Subscapularis Subscapular Fossa Lesser Tubercle of Humerus Internal Rotation Subscapular Nerves

Shoulder Muscles

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Hand, Elbow & Forearm Anatomy

Carpal Bones

  1. Pisiform
  2. Triquetral
  3. Lunate
  4. Scaphoid
  5. Trapezium
  6. Trapezoid
  7. Capitate
  8. Hamate

Hand Bones

Hand Muscles

Hand Muscles

Elbow Muscles

Muscle Origin Insertion Action Innervation
Triceps Brachii Infraglenoid Tubercle of Scapula; Posterior Shaft of Humerus; Posterior Humeral Shaft Distal to Radial Groove Olecranon of Ulna Extend Elbow Radial Nerve
Anconeus Lateral Epicondyle of Humerus Lateral to the Olecranon of Ulna Extend Elbow Radial Nerve
Biceps Brachii (Short head) Coracoid Process of Scapula & (Long head) Supraglenoid Tubercule of Scapula Radial Tuberosity Flex & Supinate Forearm at Elbow; Flex Arm at Shoulder Musculocutaneous Nerve
Brachialis Front of Distal Humerus Coronoid Process of Ulna & Capsule of Elbow Joint Flex Forearm at the Elbow Musculocutaneous Nerve
Brachioradialis Lateral Supracondylar Ridge at Distal End of Humerus Base of Radial Styloid Process Flex Forearm at the Elbow Radial Nerve

Forearm Muscles

Muscle Origin Insertion Action Innervation
Superficial Anterior Muscles
Pronator Teres Medial Epicondyle of Humerus & Coronoid Process of Ulna Lateral Radius Pronate Forearm & Flex Forearm at the Elbow Median Nerve
Flexor Carpi Radialis Medial Epicondyle of Humerus Second & Third Metacarpals Flex Wrist & Deviate towards Radius Median Nerve
Palmaris Longus Medial Epicondyle of Humerus Palmar Aponeurosis (Fascia of Palm) Flex Wrist Median Nerve
Flexor Carpi Ulnaris Medial Epicondyle of Humerus & Olecranon and Posterior Surface of Ulna Pisiform & Hamate Bones & Base of Fifth Metacarpal Flex Wrist & Deviate towards Ulna Ulnar Nerve
Flexor Digitorum Superficialis Medial Epicondyle of Humerus, Coronoid Process of Ulna & Shaft of Radius Middle Phalanges Flex Wrist Median Nerve
Deep Muscles
Flexor Digitorum Profundus Coronoid Process, Anteromedial Surface of Ulna & Interosseous Membrane Distal Phalanges Flex Distal Interphalangeal Joints Medial Half by Ulnar Nerve; Lateral Half by Median Nerve
Flexor Pollicis Longus Anterior Surface of Radius and Interosseous Membrane Distal Phalanx Flex Thumb Branch of Median Nerve
Pronator Quadratus Distal Anterior Ulnar Shaft Distal Anterior Radius Pronate Forearm Median Nerve
Supinator Lateral Epicondyle of Humerus & Proximal Ulna Proximal End of Radius Supinate Forearm Posterior Interosseous Nerve
Superficial Posterior Muscles
Extensor Carpi Radialis Longus Lateral Supracondylar Ridge of Humerus Base of Second Metacarpal Extend Wrist & Deviate towards Radius Radial Nerve
Extensor Carpi Radialis Brevis Lateral Epicondyle of Humerus Base of Third Metacarpal Extend Wrist & Deviate towards Radius Radial Nerve
Extensor Digitorum Lateral Epicondyle of Humerus Extensor Expansions & Distal Phalanges Extend Wrist & Abduct (Spread) Fingers Posterior Interosseous Nerve & Radial Nerve
Extensor Carpi Ulnaris Lateral Epicondyle of Humerus & Posterior Border of Ulna Base of Fifth Metacarpal Extend Wrist & Deviate towards Ulna Posterior Interosseous Nerve

Forearm Muscles
Bodyweight Exercises

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Know your infinite worth

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