Tips to Save Your Neck & Shoulders

If you have pain or discomfort in your neck and shoulders, try these tips at work to reduce pain and prevent possible injury. Try these out and see which ones you like.

Then focus on those for a week or two until they become habit. After mastering those, you may want to add another “good” habit.

 

1. The keyboard should be close enough to you that you don’t have to stretch forward to reach the keys.

2. Avoid reaching far forward or twisting behind you to reach for things. Stand up, or turn and move close to the article you need.

3. Your mouse should be close to the keyboard where you don’t have to reach to use it.

4. Keep your upper arms close to your sides, hanging straight down. Let your shoulders remain relaxed, not rigid or “up to your ears”.

5. Keep your head aligned with your spine. Relax your neck & imagine your head floating toward the ceiling.

6. Remember to take frequent rest & stretching breaks. Stand up every hour and walk from one side of  your office to another.

7. Keep a bottle of water at your desk.  You’ll drink water through out the day, plus it will force you to get up to use the restroom!

 

We spend 50-80% of our awake time at work.  If we’re sitting down for most of that time, the inactivity, stress and posture can increase neck, shoulder and lower back tension and pain.

Take good care of your body to prolong the affects of a relaxing and therapeutic massage.

What are your tips to decrease stress and tension at work?

 


Loosen Up Bodywork is Contra Costa’s premier therapeutic massage studio, providing the highest quality service by educating our clients on how to best utilize our services and products that are available. Our phones are answered by our therapists so you can always reach a trained massage professional to answer your questions. Or book a massage appointment for our Pleasant Hill office through our online scheduler.

 

What should I expect from a massage?

Often clients come in for massage therapy seeking relief from pain, increased range of motion, or  a preventative measure for any combination of these two things.  As we know the list of health benefits from getting regular massage therapy is long.  So what exactly can clients expect from each massage session?

First, let’s explore what not to expect.  This question can be answered by looking at our scope of practice as massage therapists.  While massage therapy does have many health benefits and we are considered health professionals, we are not physical therapists or doctors.  We are not trained to diagnose or treat any physical conditions.  We can aid in recovery once a diagnosis has been made.  So if you’re experiencing pain or limited range of motion that’s more severe than what you may experience after a slight change in activity level then you should see your doctor as soon as possible.  A diagnosis will help your massage therapist know exactly how to proceed with your massage session to maximize the health benefits you will experience.  If you can not make it in to see your doctor before your massage, be sure to inform your therapist of exactly what you are experiencing.  You may want to call ahead of time to be sure that you are still able to continue with the session.

Now here’s what you can expect.  This has to do with the individual therapists area of expertise.  Every therapist is trained in multiple modalities and usually  has one or two favorites that they take their continuing education in and practice the most.  Be sure to ask your therapist what techniques they specialize in and ask them to educate you on what you can expect from that sort of treatment.  For example, traditional western massage therapy is contraindicated for migraine headaches but eastern techniques like shiatsu or acupressure can provide relief. If you already have a favorite therapist, ask them what techniques they use when you go in for your next session.  That way if your therapist is ever unavailable you can make sure you are scheduled with someone that has similar training.

The bottom line is that massage therapy is just a part of the picture when it comes to our health.  Most ailments that can be helped with massage therapy start in our daily lives.  So ask your massage therapist how you may adjust activities that aggravate your body and the benefits you experience after your massage can last you a life time.

Yours in health,  Gina Tibbs