corporate, Health, office, stress management, stretching

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

Standard
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

Standard
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

Standard