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 and Mindset Wellness – Mobile and Corporate Massage in Melbourne, Australia

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or feel free to call us on 1300 796 940 or 0416393123

 

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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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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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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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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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