Health, new years resolution, stretching

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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body, corporate, event, Health, massage, office, stress management, stretching, wellbeing, wellness

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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corporate, Health, massage, office, stress management

What is Corporate Massage?

A massage therapist(s) comes to your workplace, they set up in either a separate relaxing space, or they will treat your team, discreetly, at their workstations with minimal interference of workplace functions.

You can also use Corporate massage to put a unique touch on your next workplace event, such as: Christmas celebrations, Team welfare/OHS days and Fundraisers.

For more details on the Corporate massage options Click here.

Corporate Massage - Happy employees

Corporate Massage – Happy employees

Why should you arrange Corporate massage for your work place?

– It’s a great way of thanking your employees, building a team culture

– Your team will feel appreciated, it shows your team that you care

– It’s great for building a team culture, at a low and tax deductible cost to the business

– Happier and energised employees

– Increases morale, motivation and productivity

– Saves your business money by reducing the costs from illness, injuries and sick days related to stress

– A great incentive for retention of key team members in your business

Stress Reduction - Better Health

Stress Reduction – Better Health

For the individuals who receive the treatments they can expect personal benefits such as:

– Relief, specific to the problem areas such as muscle tension in the neck, back, shoulders, wrist and hands.    These are all common problems in the corporate environment.

– Improves overall feeling of wellbeing, increasing energy and productivity

– Reduces stress, muscle tension, head aches, general aches and pains

– Improved alertness, clarity and concentration for greater personal performance

Body and Mindset Wellness – Corporate Massage in Melbourne

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

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