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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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corporate, Health, office, stress management

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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corporate, Health, massage, office, stress management, stretching

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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