corporate, Health, office, stress management

10 Minutes On The Road To Regain Your Health

My clients often say to me how busy they are, sharing their stories about a backlog of emails, piles of paperwork with a To-do list a mile long. I have experienced this stress and I recall the trap of an endless work load. It began with skipping breaks, less time for me and healthy habits such as exercise, often eating poorly whilst reading emails, I’m sure you get the picture. Over this period of time I gained weight, I felt stressed and exhausted, experienced low motivation and ill-health. I could see what was happening, all of it; the overload, the stress and personal neglect. In accepting a management role, it meant my days were focused on looking after a beautiful team of people, I just forgot to look after myself. Training for the role may have assisted but I did my best in the situation.

Overload leads to stress and disease

Overload leads to stress and disease

I am certainly not special or different in this case as there are so many people who sadly do the same. As previously mentioned once aware of what was happening, I made a conscious decision to do at least 10 minutes of exercise each day. Sometimes it would be broken into 2 short 5 minute walks outside and then straight back in again. Like most people I know, you are probably thinking what a waste of time, 10 mins isn’t a lot but it got me away from the desk, it was an achievable goal and it was for me. When taking this time out, the aim was to leave the work load behind and focus on breathing and enjoying my walk, stairs, squats, lunges or what ever it may be.

Enjoy some fresh air each day for healthy living

Enjoy some fresh air each day for healthy living

Some days I got a little more time, but that never transferred to the next day, it was counted as a bonus. Gradually the daily exercise increased, so after a month I increased it to a daily minimum of 15 minutes and I stuck to that too. The benefits I saw were, I felt better in myself with more energy and clarity. These small steps helped me improve my health, lower stress and get control of the work load. Gradually I built up my exercise intervals to 30-40 minutes each day.

Anytime I feel that I’m time poor, I remember to go back to 10 minutes, it’s better than nothing and I start the process again from there.

 

Body and Mindset Wellness – Corporate Massage in Melbourne

For corporate, event or mobile massage enquiries, please click here

or feel free to call us on  1300 796 940

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corporate, Health, office, stress management, stretching

Chest stretching for the corporate environment

As promised here is your next tip for corporate health.

Chest and front of shoulder stretch

*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.

position: arm to your side with both the elbow and shoulder at 90 deg angles

position: arm to your side with both the elbow and shoulder at 90 deg angles

place the forearm against the wall or door jamb, gently lean forward

place the forearm against the wall or door jamb, gently lunge forward

You can stretch you chest many different ways. Above pictured is a quick and easy technique using a door jamb or wall as your resistance points. Simply place your arm up, forearm flat and pressing against the wall/door jamb, keeping the shoulders at a normal height. Ideally with a 90 deg angle at both the elbow and shoulder joints.  Once in position take a deep breath and gently step forward, putting most of your weight onto the forward leg, slightly lunge into the stretch. Stopping when a comfortable but effective stretch, across the chest, is being felt. Hold the stretch for a minimum of 10 seconds, keep taking full breaths throughout the stretch. Repeat as required always moving into and out of stretches slowly and safely – push out of the stretch with your lunging leg. The pictures provided are single arm however a door jamb is great for doing both arms at the same time. It is important to remember to lunge into and out of the stretch rather than leaning, as leaning can lead to injury.

Start position for postural reset

Start position for postural reset

Another option for chest and shoulder stretching is whilst still sitting in your chair check your posture and sit up tall. put both arms by your sides with the elbows bent at 90 deg. Inhale a deep breath and slowly rotate your arms outward while keeping the upper arms by your side. you should feel the shoulder blades squeeze together at the back and a gentle stretch across the chest.

*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

slowly rotate arms, gently squeeze shoulders back and together

slowly rotate arms, gently squeeze shoulders back and together

You may be pleasantly surprised how much tension relief you can get from applying these stretches. Happy stretching and enjoy.

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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corporate, Health, office, stress management

Easy Tips To Reduce Shoulder & Neck Pain

The human body was not designed to sit for long periods of time let alone 8+ hours a day, 5 days a week. The nature of many corporate roles unfortunately do require this sedentary position for such long periods of time. I meet many people who resign themselves to accepting these painful aspects of their life because other people experience them too, I hear comments such as “Oh well it goes with the job”. Life can be better! you don’t have to accept the pain, if you work in a sedentary role you can make alterations to minimise the impact of the sitting for long hours day after day.

Understanding corporate lifestyle is go go go, I’m going to share with you some simple little adjustments that barely take any time, but can make a massive impact on your quality of life, reducing pain and improving posture just to name a few. We are going to start with a wonderful easy stretch that you can do while sitting at your desk.

Stretching – Do you know what stretches to do? and do you know how to do them safely? For more stretches and advice on this area please click here.

Upper Trapezius – This is one of the best stretches to do when working at a desk, especially as you feel stress building up and that burning pain across the back of your neck and shoulders. Sit on one hand, anchoring that shoulder down. Place the other hand on top of your head, take a deep breath, then pull the head slowly and gently away form the anchored side until a stretch is felt, or you can not go any further. Repeat the stretch on the second side.

*please avoid these stretches if you have had a neck injury, particularly affecting stability such as subluxations, or seek professional exercise advice if unsure

sit on one hand, place the other hand on the top of your head

sit on one hand, place the other hand on the top of your head

Inhale, as you exhale slowly and gently pull your head to the opposite side to the anchored shoulder

Inhale, as you exhale slowly and gently, pull your head to the opposite side to the anchored shoulder

You can do this stretch as often as required. Hold the position for a minimum of 10 seconds. *Don’t forget to anchor the shoulder down before stretching this is important to prevent over stretching and breathe.

I have been working with people in the health industry, specifically: massage personal training, life coaching and teaching, for over 8 years. I have learnt to be realistic and not to bombard you with what’s good for you, this means I’m going to show you one change at a time.

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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Health

Live Now – Live Healthy

Cruising out of Stockholm, Sweden, 2014

Cruising out of Stockholm, Sweden, 2014

As you read this, empty your mind of all the other things you could or should be doing. I mean it, STOP! Anything else in your mind put it aside, write it down if you must just empty your mind. Now your mind is clear you can experience this moment, take a few breaths, feel the air flow into your lungs, feel your muscles, notice any other sensations you may feel in your body. Are there feelings in your body that you were not aware of or, is this just an unusual experience that you are not generally so clear of mind as to be able to truly connect with your body.  We now live in such a fast paced society, it can feel like we have a million things on our mind and we get so overloaded we turn on automatic pilot. Our body does its best to function whilst our minds are busy thinking about what we ran out of time to do today, or yesterday and what we ‘should be doing’ tomorrow. As a result, automatic pilot is the body trying to function without a controller – as such we lose the moment we can experience what is ‘now’ which is the experience of being present, this is something we can all be guilty of this at times. I will admit I have lived many years this way, unfortunately this can lead to dis-ease mentally, physically, spiritually or often a combination of these areas. Earlier this year some major life changes helped me to reclaim my moments and experience those heart beats, rather than worrying about the past or the future. Here is a picture capturing one of those amazing moments as I enjoyed a beautiful cruise amongst the islands sailing out of Stockholm. Now you might laugh at the hair as my friends did, but I think the smile shows how much I lived and loved that moment. I chose to follow my heart and my passion that is massage and educating people about health but with a twist, I was working on a cruise ship. It was a wonderful experience with the sail away from Stockholm, by far one of my top  3 moments while cruising. To give you a run down, it was 5 1/2 days a week for 14 hrs a day but I promise you, the moments I had off ship I made the most of each heart beat. I visited a glacier in Norway, enjoyed horse riding in Iceland and explored St Petersburg in Russia just to name a few of the amazing experiences. Now back on Australian soil I have chosen to continue the path of massage, coaching and guiding others to their optimal health, wellness and achieving life balance. I make it a daily practice to clear my mind and live in the moment. My energy levels, vitality and productivity are far greater as a result of this practice as well a great organic nutrition.  I hope you may consider taking your life back like I have, or simply claim it like never before. Live in each moment, remember that’s all you really have. P.S It doesn’t mean you should go jump on a ship, that was my dream – So what’s yours? Dream it, but remember to live and love each moment along your journey.

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