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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Give the Gift of Health

Give the unique Gift of Feeling Great

Massage Gift Certificate

We all know people who either buy everything they want, leaving

nothing for anyone else to get them, or

people who look after everyone else and forget about themself.

Body and Mindset Wellness has Gift Certificates,

available for purchase.

Other great opportunities to use a Gift Certificate are

Thank you

Good bye & Good Luck

Pregnancy

Happy Birthday

Merry Christmas

Happy Engagement

Congratulations on your Wedding Day

Anniversary

Valentines Day

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

To discuss your requirements, please Click here

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

 

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Speed up your recovery from exercise!

Training changes such as but certainly not limited to: frequency, distance, new or old shoes, intensity, change of exercise type and variation of surface, all need to be considered in calculating your recovery time. Changes that lead to an increase of stress on the body, may mean you need to adjust training schedule and nutritional intake, to allow the body enough time to recover and repair between workouts.

Other life stressors can also influence your recovery such as: a new job, less sleep, new baby etc.

This Blog is not to replace you seeking specific personal professional advice, it is a guide only. These tips are by no means everything you need to know about exercise. For a beginner commencing an exercise regime please seek personalised professional advise for your situation. My aim is to share some tips I have picked up along the way. I’m hoping to help educate people that there is much more to consider, when going for a run, than just throwing on a pair of sneakers and hitting the pavement. Many people go on their Health Kicks or New Years Resolution’s without any preparation. As the saying goes “Failing to plan, is planning to FAIL”. Once you sustain an injury the damage is done, let’s try to prevent them, as well as help you feel better post work out and keeping you on track to achieving your goals. If you are unsure of how to do any of the listed points, feel free to get in touch with me, within my capacity I can assist or point you in the appropriate direction. Click here

Speed up your workout recovery

Speed up your workout recovery

Here are some easy things you can do so you are not so stiff and sore post work out.

  1. Warm up – I’m sure you have been told “don’t forget to warm up” but I find most people still don’t do it. If you understand a little of why then you might actually do it! Here’s why – Stiff or cold muscles suddenly thrust into vigorous exercise will suffer more microscopic muscle tears than they would if eased into a gradual build up of intensity. For the competitive reader, better blood flow will enhance performance, sound good? Then you know what to do.
  2. Stretch – You can do some gentle stretching before your activity, avoid intense or deep stretches as you don’t want to weaken the muscles or cause micro tears just prior to exerting full effort. For specific stretching guides explore this blog as I have posted and will be posting more descriptions on certain stretches and how to do them safely.
  3. Workout – Enjoy your activity and ensure that you are playing or training at the appropriate level for you.
  4. Cool down – Let’s get straight to the why?- it allows your body, particularly your heart time to adjust to your slower pace. This will give the heart and muscles time to realise the blood needs to flow slower, helping to avoid that light headed feeling or worse fainting.
  5. Stretch – To undo the tension build up from the workout ensure you always stretch as the final part of the cool down process. Focus firstly on the main muscles used the activity.
  6. Massage – Will help to passively release tension at a deeper level than stretching. It will enhance blood flow circulating nutrients to your muscles quicker hence speeding up the recovery. For enquiries on Body and Mindset Wellness Mobile and Corporate Massage service in Melbourne, Victoria, Australia Click here.

    Massage aids in recovery and enhance relaxation

    Massage aids in recovery and enhance relaxation

  7. Nutrients – Adequate nutrients with a well balanced diet will assist in the recovery from exercise as well as aid in optimal performance.
  8. Hydration – Staying well hydrated is essential as we are made up of 50-65% water, when you start to feel thirsty that is a sign you are already dehydrated. Ensure you drink at least 8 glasses of water a day, more when exercising or sweating large amounts.
  9. Electrolytes – Sweat will cause you to lose electrolytes, it is especially important when there has been sustained sweating for quite a long period of time to consume extra electrolytes.  We can get some from our food, depending on the food choice. It’s not always necessary to add extra to your diet however for distance events, especially in sun exposure, you require water replacement as well as electrolytes. Be mindful of the electrolyte replacements that you select as some may have quite a lot of sugar in them. Here is a link to an article on coconut water and it’s ability to act as a natural sports drink. I’m not saying its the only option but it’s a great option
    Natural electrolyte replacement

    Natural electrolyte replacement

    http://huffinesinstitute.org/resources/articles/articletype/articleview/articleid/446/natures-gatorade-effectiveness-of-coconut-water-on-electrolyte-and-carbohydrate-replacement

  10. Active recovery – Being active on the days after your workout, even if it’s a walk or some simple stretches, will help promote blood flow and speed up the recovery process.

I hope this has given you something to think about and may help you on the road to your success, happy training.

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 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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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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Office Physical Stress Relief – Forearm Stretches

Todays stretches are for the forearms.

Long hours sitting at a computer can cause these muscles to get very tight leading to wrist, hand and elbow problems or pain. It is a great idea for anyone who spends time using a computer to implement stretches regularly, rather than suffering from the discomfort of the overuse injury that often can occur.

*Please avoid these stretches if you have had a injury, particularly shoulder, wrist or elbow, 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.

Forearm Flexors

  • Sit up right, feet flat on the floor.
  • Place your arm to be stretched, out in front, with a bent elbow and palm forward (see picture).

    This is the starting position for stretching your flexors muscles in the forearm

    This is the starting position for stretching your flexors muscles in the forearm

  • The 2nd hand grasps the stretching arm’s hand, including fingers and thumb.
  • Keep the shoulders down, avoid lifting them to get into the position or moving into the stretch.
  • Gently pulling back on the fingers while straightening the arm to feel a nice comfortable stretch. You may find simply straightening the arm gives all the stretch you need, with out pulling the back much on the fingers.
  • Hold the stretch position for at least 10 seconds and repeat on the 2nd arm.

* People will have the varied ranges of movement, please do not attempt to get your hand beyond a comfortable stretch, the photos are to guide you only.

The end position for the forearm flexor muscles, hold and breathe

The end position for the Forearm Flexor muscles, hold and breathe

The other side of the forearms are our extensor muscles, below is how to stretch them.

Forearm Extensors

  • Sit up right, place your arm to be stretched, out in front, with a straight elbow and palm backward (see picture)
  • Tuck your thumb in and curl your fingers around to make a fist .
Starting position for the Forearm Extensors stretch

Starting position for the Forearm Extensors stretch

  • The 2nd hand grasps the stretching arm’s hand, securing fingers and thumb in the fist.
  • Keep the shoulders down, avoid lifting them to get into the position and while stretching.
  • Gently pulling back on the fist to feel a nice comfortable stretch, the stretch may be around the wrist or further up the arm. You may only require a small movement to feel the stretch, without pulling the back very far on the fist.
  • Hold the stretch position for at least 10 seconds and repeat on the 2nd arm.
Hold the fist and gently pull back until a comfortable stretch is achieved.

Hold the fist and gently pull back until a comfortable stretch is achieved.

Enjoy your stretching

Body and Mindset Wellness – Corporate Massage in Melbourne

To enquire about Corporate, Mobile or Event massage,

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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