corporate, event, Health, lifestyle, office, stretching, Uncategorized, wellbeing, wellness

Corporate Health -Stretches for the Hip Flexors

Corporate lifestyle = many hours in seated position, this causes many muscles to shorten/stiffen up, causing postural problems and often pain. Stretching is an easy method of self care that you can do to assist in relieving muscle shortening and discomfort.  Previously in this blog I have shown stretches for the upper body and how to safely execute them. This stretch is focused further down the body, we are looking at the hip flexors. These muscles are located deep, attaching to the spine, pelvis and thigh bones. Often when they are tight they can send an achey pain into the lower back and or thigh. If you have any joint conditions or major concerns get a doctors clearance to confirm that you are safe to proceed with these stretches. All stretching should be done slowly, deliberately into and out of the stretch, holding the stretch for at least 10 seconds.

*Please avoid these stretches if you have had a hip, back or knee injury, seek professional exercise advice if unsure.

 

  • This stretch is performed in a lunge position. The target hip will be the side that has the leg down the other side will be holding most of your weight and shifting your body weight until a desired stretch is achieved. To assist you can allow one knee to touch the ground or you can hover it off the ground (starting position-picture on the left).
  • Use a stable support for balance such as a wall.
  • Inhale, on the exhale while gently lunging further forward, bending the front leg, ensure to maintain a straight spine/natural curves. Do not push forward in the low back, this may lead to injury, avoid doing the stretch if you can not achieve the stretch without arching/pushing your back forward.
  • When you feel a stretch hold the position for at least 10 seconds.(stretch picture on the right)
  • Focus on breathing while stretching.
  • Gently push back out of the stretch and repeat 3-5 times.
  • Repeat the whole process on the other side.

The demonstration supplied is an example however if you have greater flexibility your back leg may be quite a bit further back, avoid bending the front knee more than 90deg, to reduce stressors on the knee. If you have less flexibility you may find that you can not start with your target leg knee straight down and you may feel a stretch before the the hip is straight.

There is a degree of difficulty in this stretch, always ensure that you are only working to your capabilities and if in doubt obtain a medical clearance before you proceed. This blog does not intend to replace any exercise specialist advice if so required we suggest that you seek professional assistance.

Massage can be another effective treatment for tight hip flexors and may offer relief. These muscles have a powerful effect on our posture, to have them released can make a big difference to and individuals posture.

To view the Trapezius stretch  Click here

To view the Chest stretches  Click here

To view the Forearm stretches Click here

To view the Shoulder stretches Click here

To view the Levator Scapulae muscle neck stretches Click here

Happy stretching!

Stretching is a wonderful easy way to manage your own discomfort and feel great.

Body and Mindset Wellness – Corporate Massage

 visiting offices in and around Melbourne, Australia

To discuss your requirements, please Click here or feel free to call us on 1300 796 940

 

 

 

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body, corporate, event, Health, healthy, lifestyle, massage, office, Uncategorized, wellness

Great Corporate Gifts

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Corporate Massage Melbourne. Gift certificates from Body and Mindset Wellness

Gift Solutions that are breaking the mould of Christmas gift hampers that won’t break the bank.

Corporate Massage for clients and staff is a unique way to say thank you.

You can purchase gift vouchers or you can arrange corporate massage in the office.

Body and Mindset Wellness service Melbourne and surrounding suburbs. Providing seated or table massage to bring a touch of tranquility and calm to the work place.

Call 1300 796 940 or enquire through email sarahgrace@bamswellness.com  or  Visit the contact us page

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2015 Events That Stand Out

This Spring Carnival season in Melbourne 2015, YOUR event can be the stand out of all events.

Would you like to know how?

Just add a little special touch – Event/Corporate Massage

Body and Mindset Wellness – Events and Corporate Massage in Melbourne, Australia

To discuss your requirements, please Click here or feel free to call us on 1300 796 940

Most people love a massage, go on add a little special extra bonus in your marquee. Last Spring Carnival, massage was a hit with numerous event organisers who planned massage as a treat for their guests, with rave reviews as a result.

If your event is not trackside that’s ok we will come to your function venue.

A quick 5-10 minute massage for your guests will give them something to smile about. Oh and don’t worry we won’t mess up the make up, we will leave people feeling better than they did and as great as they look.

Win in more ways than one this Spring Carnival

Win in more ways than one this Spring Carnival

For those who are working on the race days then bring a bit of the enjoyment to the workplace for your team, they will love you for it.

If you are holding any social event adding a special touch of a pampering massage will leave your guests looking forward to your next event and wanting more.

Just add a little special touch – Event/Corporate Massage

Body and Mindset Wellness – Events and Corporate Massage in Melbourne, Australia

To discuss your requirements, please Click here or feel free to call us on 1300 796 940

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Easy Upper Back Stretch

Easy Upper Back stretches

In conjunction with the chest stretches this stretch is wonderful to help relieve pain or discomfort between the shoulder blades.

*Please avoid these stretches if you have had a shoulder injury, particularly affecting  stability, such as but not limited to dislocations, muscles strains, ligament sprains, or seek professional exercise advice if unsure. It’s also important to remember to be gentle moving into and out of stretches to avoid injuring yourself. These stretches are a guide and by no means replace your personal professional advice if required.

Rhomboids/Trapezius stretch

  • Sit up right, tall in your chair, with feet flat on the floor
  • Interlace your fingers with your arms out in front of you
Starting position for the Rhomboids (between the shoulder blades)

Starting position for the Rhomboids and middle Trapezius (between the shoulder blades)

  • Inhale, then on the exhale gently push your hands forward and away from you
  • When you feel a stretch hold the position for at least 10 seconds
  • Focus on breathing while stretching
Finish position for the Rhomboids and middle Trapezius stretch

Finish position for the Rhomboids and middle Trapezius stretch

*Ensure you keep your head up. If you find it difficult to feel the stretch, you may use a fixed pole to link your hands around and pull back gently to feel the stretch. Ensure you keep your feet in a wide stance to support your body weight and control the resistance level of the stretch.

*Please avoid these stretches if you have had a shoulder injury, seek professional exercise advice if unsure.

To view the Trapezius stretch post Click here

To view the Chest stretches post Click here

To view the Forearm stretches post Click here

To view the Shoulder stretches post Click here

To view the Levator Scapulae muscle neck stretches post Click here

I will be posting more stretches and tips to living well. If you would like to know more please feel free to contact me on the number listed or Click here.

Happy stretching!

This is a wonderful easy way to manage your own discomfort and feel great.

Body and Mindset Wellness – Corporate Massage in Melbourne, Australia

To discuss your requirements, please Click here or feel free to call us on 1300 796 940

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Neck Muscle Stretch

Levator Scapulae Stretch

This is one of the best stretches to do when you spend many hours seated and working at a desk. This stretch is especially good to apply as you feel stress building up or that burning pain up the back of your neck and between the shoulder blades.

*Please avoid these stretches if you have had an injury, particularly neck or shoulder, such as but not limited to dislocations, muscles strains, ligament sprains, or seek professional exercise advice if unsure. It’s also important to remember to be gentle moving into and out of stretches to avoid injuring yourself. These stretches are a guide and by no means replace your personal professional advice if required.

  • Sit on one hand, anchoring that shoulder down. Ensure both feet are flat on the floor.
  • Turn your head, roughly 45 deg, to the direction away from the anchored hand.
  • Place the other hand on top of your head and take a deep breath.
  • Slowly and gently pull the head away from the anchored side, down and forward (toward the arm pit) until a stretch is felt, or until you can not go any further. Continue breathing.
  • Repeat the stretch on the second side.
Finishing position for Levator Scapulae stretch

Finishing position for the Levator Scapulae stretch

To view the Trapezius stretch post Click here

To view the Chest stretches post Click here

To view the Forearm stretches post Click here

To view the Shoulder stretches post Click here

To view the Rhomboids/Trapezius stretch post Click here

I will be posting more stretches and tips to living well. If you would like to know more please feel free to contact me on the number listed or Click here.

Body and Mindset Wellness – Corporate Massage in Melbourne, Australia

To discuss your requirements, please Click here

or feel free to call us on 1300 796 940

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Impressive Events with Corporate Massage

Do you want to put that special touch on your next event?

Body and Mindset Wellness have provided that “Special Touch” at a range of Corporate events, Yours can be next!

To discuss how Body and Mindset Wellness can assist you at your next event please Click here or feel free to call us on 1300 796 940.

It may be an in-house event such as: workplace OH&S days, Training days, Fundraisers, Ladies days, or off-site such as Marathons, Sports days and Expos.

Offering Corporate massage can take your event to the next level for those attending. At Expos the use of Corporate massage sparks interest to the particular stall, attracting more attendees at the expo to visit your business stall and look at what you have to offer.

Seated Corporate Event Massage

Seated Corporate Event Massage

Corporate massage can be seated or table massage, it is perfect to imprint a fantastic impression, on the participants, of your business.

Table massage is great for Corporate Sports days, seated massage is ideal for Expo’s, Ladies days and OH&S days.

Marathons and Sporting Events

Marathons and Sporting Events

Corporate massage at Sporting events and Marathons is a wonderful way to assist in the recovery for your team or the event participants.

When is your next Corporate Event?

How are you going to make an impression at that event? We are here to help you, click on the link below

Body and Mindset Wellness – Corporate Massage in Melbourne, Australia

To discuss your requirements, please Click here or feel free to call us on 1300 796 940

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Shoulder Stretches

As promised here is your next tip for corporate health.

The Rotator Cuff muscles are a group of four small muscles that work constantly to protect the shoulder joint. These muscles assist with rotational movements of the arm. Today’s stretches will target three of the four Rotator Cuff, Deltoids and Rhomboids. Depending on your particular muscle tightness this will influence which area you feel the muscle stretch. The rotator cuff muscles often have excessive tension from working at a computer however there are many factors that can lead to tension in these muscles.

*Please avoid these stretches if you have had a shoulder injury, particularly affecting shoulder stability, such as but not limited to dislocations, muscles strains, ligament sprains, or seek professional exercise advice if unsure. It’s also important to remember to be gentle moving into and out of stretches to avoid injuring yourself. These stretches are a guide and by no means replace your personal professional advice if required.

  • Teres Major and Posterior Deltoid
  • Sit up tall in your chair
  • Place one arm our in front, with the elbow bent and the palm facing backwards (forearm vertical)
Start position for stretching the Teres major

Starting position for stretching the Teres major

  • Grasp just above the elbow with your other hand
  • Slowly and gently pull the arm across the body to feel a stretch.
  • The stretch should be felt at the back of the shoulder or between the shoulder blades
  • Hold the position for a minimum of 10 seconds
Gently pull the arm across to feel a stretch at the back of the shoulder

Gently pull the arm across to feel a stretch at the back of the shoulder

Rotator Cuff and back of the shoulder stretches

*Please avoid these stretches if you have had a shoulder injury, particularly affecting shoulder stability such as dislocations, or seek professional exercise advice if unsure

  • Infraspinatus, Teres Minor and Posterior Deltoid
  • Sit up tall in your chair
  • Place one arm our in front, with the elbow bent and the palm facing down or back toward you (forearm horizontal)
Starting position for Infraspinatus and Teres minor stretch

Starting position for Infraspinatus and Teres minor stretch

  • Grasp just above the elbow with your other hand
  • Slowly and gently pull the arm across the body to feel a stretch
  • The stretch should be felt at the back of the shoulder, slightly different to the previous stretch, or between the shoulder blades
  • Hold the position for a minimum of 10 seconds
Finish position for Infraspinatus, Teres major stretch

Gently pull the arm across the body to stretch Infraspinatus, Teres major

To view the Trapezius stretch post Click here

To view the Chest stretches post Click here

To view the Forearm stretches post Click here

I will be posting more stretches and tips to living well. If you would like to know more please feel free to contact me on the number listed or Click here.

Body and Mindset Wellness – Corporate Massage in Melbourne, Australia

To discuss your requirements, please Click here or feel free to call us on 1300 796 940

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