Tips to Save Your Wrists

If you are having trouble with pain or discomfort in your wrist area, consult a physician or ask a massage therapist help you assess if muscle tension is contributing to the pain.

If you work at a desk, you may want to look at your work set-up and use these suggestions to reduce pain and avoid more serious injury. If your company has an ergonomics department, ask them to help you change your work station and body posture to work more safely.

1. Your keyboard height should ensure that your wrists are  straight and level, never bent back. If you can’t adjust your table height to accommodate this, you may want to move the keyboard into your lap.

2. When typing or using a mouse, your wrists should not rest on anything, and should not be bent up, down, or to the sides. Keep your hands relaxed hovering slightly over the keyboard and the middle knuckle aligned with the center of the wrist.

3. Move your hands using your whole arms instead of resting your wrists on something, and stretching your fingers to hit the keys. Move your hand to hit function keys instead of stretching to reach them. This may take some getting used to, but can help a great deal in preventing pain and injury.

REST AND STRETCHING

When you stop typing for awhile, rest your hands in your lap or let your arms hang to your sides. Take a moment to shake them out and  enjoy the refreshed energy moving through them.

It may make a big difference if you take breaks to stretch. Bend your wrists forward and backward and circle them in both directions. Make tight fists and relax them 10-20 times. Ask your massage therapist for stretches specifically for the forearms. Set up a reminder chime on your computer or some other reminder to take frequent stretching breaks.

RESOURCE
Repetitive Strain Injury: A Computer User’s Guide. Pascarelli, Emil
M.D., John Wiley and Sons, 1994.


Loosen Up Bodywork provides the highest quality service by educating our clients on how to best utilize our services and products that are available. We have multiple online resources and our phones are answered by our therapists so you can always reach a trained professional to answer your questions.

Our goal is to empower our clients to take charge of their own health and wellbeing. With our therapists vast knowledge in various natural health treatments, we can assist you in finding the best modalities to match your unique body.

Visit our services page to see how we can partner in cultivating health and wellness in to your life @ http://loosenupbodywork.com/services/massage/

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Positioning Yourself at Your Desk

First, make sure your workstation is set up correctly.

Here’s a checklist.

1. Your chair and keyboard should be set so that the thighs and
forearms are parallel to the floor.

2. The keyboard height should ensure that the wrists are straight
and level.

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

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

Now check your body position.

1. Keep your hip, knee, and ankle joints open slightly (90 degrees
or more).

2. Keep your head aligned with your spine.

3. Keep your upper arms close to your sides, hanging straight
down.

4. When typing, your wrists should be relaxed, not be bent up,
down, or to the sides.

RESOURCES
Repetitive Strain Injury: A Computer User’s Guide. Pascarelli, Emil
M.D., John Wiley and Sons, 1994.
Canadian Centre for Occupational Health and Safety website:
www.ccohs.ca/oshaanswers/ergonomics/sitting/sitting_position.html


Loosen Up Bodywork provides the highest quality service by educating our clients on how to best utilize our services and products that are available. We have multiple online resources and our phones are answered by our therapists so you can always reach a trained professional to answer your questions.

Our goal is to empower our clients to take charge of their own health and wellbeing. With our therapists vast knowledge in various natural health treatments, we can assist you in finding the best modalities to match your unique body.

Visit our services page to see how we can partner in cultivating health and wellness in to your life @ http://loosenupbodywork.com/services/massage/

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Backpacks and Your Child

Pediatricians, physical therapists and massage therapists are seeing more
young patients complaining of neck and back pain due to an overloaded
backpack. The American Academy of Pediatrics says a backpack should
never weigh more than 10 to 20 percent of a student’s body weight. Even
so, your child should have a well-fitting backpack and use it correctly to
avoid discomfort and injury. For instance, when bending down, it is
important to bend at the knees instead of the waist if you are wearing a
backpack.

HOW TO HELP YOUR CHILDREN STRATEGIZE

Do your children have a locker where they can store books they’re not
using? Maybe they can make more frequent locker stops between classes.
Talk to their teachers if necessary to explain why they may be late by a
minute or two. Must they carry all their books every day? Some schools
are providing two sets of textbooks so they can keep one at home and one
at school. Ask about this option.

WEIGHT AND PROPER FIT

When your children put on their backpacks, notice if they are leaning
forward. If so, it is too heavy. Go through the packs to see what can be
left at home or school. Then work with your children in adjusting straps
and settling the pack properly on the body. If it still is not working,
consider purchasing a better pack.

HOW TO CHOOSE A PACK

Some children like pulling a pack on wheels, which really gets the
weight off the back. Another option is an individually fitted internal
frame backpack designed to make packing easier on the body. Hip and
chest straps like the ones on hiking backpacks can take the weight off the
upper back and shoulders. The shoulders and back should be padded for
comfort. The shoulder straps should be worn on both sides and tightened,
so that the pack is held close to the body.

IF YOUR CHILD IS IN PAIN

If your daughter or son already has problems, see your health practitioner
right away. Also, one of the best known benefits of massage is in helping
to relieve muscle spasms and improve posture. Massage will have limited
effects, however, unless other changes are made.


Loosen Up Bodywork provides the highest quality service by educating our clients on how to best utilize our services and products that are available. We have multiple online resources and our phones are answered by our therapists so you can always reach a trained professional to answer your questions.

Our goal is to empower our clients to take charge of their own health and wellbeing. With our therapists vast knowledge in various natural health treatments, we can assist you in finding the best modalities to match your unique body.

Visit our services page to see how we can partner in cultivating health and wellness in to your life @ http://loosenupbodywork.com/services/massage/

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Self-Massage for The Head and Face

To temporarily improve your mental clarity and concentration, and to reduce tension or anxiety, try massaging your head and face.

 

1. Placing one index finger directly over the other, begin pressing and releasing, “walking” rhythmically from the hairline down the center of the forehead. Then, moving about one inch horizontally to the right of the centerline, press and release from the hairline downward. Move your fingers one inch to the left of the centerline, and repeat.

 

2. Beginning with your thumbs or index fingers at the center of your forehead, “draw” a line from the midline to the temples. Smooth the skin across the eyebrows, the center horizontal line of the forehead, and across the hairline.

 

3. Make small circles on each temple with your index fingers.

 

4. With your hands, make a “claw.” Make small circles into your scalp, slowly covering your entire scalp, lingering wherever it feels tight.

 

5. Using alternate index fingers, stroke down the bridge of the nose from the top to the tip.

 

6. With your thumbs or index fingers, gently stroke from the inner corner of the eye across the cheekbones to the ears. Repeat in horizontal strips as you work down the face.

 

7. Make circles into the well-developed muscles of the jaw. Linger on areas that are sore or tight.

 

These methods are easy and great to try out while sitting at your desk at work or on your break. Let us know how they work out for you?

 


Loosen Up Bodywork provides the highest quality service by educating our clients on how to best utilize our services and products that are available. We have multiple online resources and our phones are answered by our therapists so you can always reach a trained professional to answer your questions.

Our goal is to empower our clients to take charge of their own health and wellbeing. With our therapists vast knowledge in various natural health treatments, we can assist you in finding the best modalities to match your unique body.

Visit our services page to see how we can partner in cultivating health and wellness in to your life @ http://loosenupbodywork.com/services/massage/

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Stretch At Your Desk

Business life

 

Try these to reduce tension and discomfort at work. Stretch only to a comfortable level, not to pain.

 

If you feel any of these movements are difficult because of tension, let your massage therapist know you would like to work on releasing that area at your next session. If you have intense pain with any of these stretches, discontinue them until you discuss them with your physician.

 

1. For neck tension, drop your chin to your chest as you exhale. Inhale and very slowly let your right ear drop to your right shoulder. Exhale and roll your chin to your chest. Inhale and roll your left ear to your left shoulder. Exhale and return to the chest. Continue these movements, slowly and easily, for several minutes. Note: Many yoga and other exercise instructors advise people to avoid rolling the head behind the shoulders.

 

2. To stretch your whole spine, raise your arms over your head. Stretch your right arm toward the ceiling, hold and relax. Then repeat with your left arm. Breathe slowly, exhaling completely as you stretch. Repeat several times. If you have high blood pressure, skip this one.

 

3. For joint mobility, stretch one leg in front of you and roll your ankle in circles, both directions. Repeat on the other side. Then, with your arms at your sides, roll your wrists one way, then the other.

 

4. As if you had a piece of tape stuck to your fingers, shake your arms and hands vigorously to get it off. Shake for 30 seconds and feel the energy move through your limbs.

 

5. For upper body tension, clasp your hands behind your head with your elbows to the side. Exhale and very slowly twist your head and torso to the right. Hold for a moment, inhale and turn back to center. Then exhale, turn to the left, and return to center. Repeat 5 times each direction, up to 3 times a day.

 

6. To ease back tension, push your chair away from the desk. Stretch both arms forward and rest your hands on the desk. Exhale and lower your head while arching your back. Relax for a moment with your head down, then inhale and raise your head and chest, arching your back in the other direction. Stretch several times this way, breathing slowly and completely.

 


Loosen Up Bodywork provides the highest quality service by educating our clients on how to best utilize our services and products that are available. We have multiple online resources and our phones are answered by our therapists so you can always reach a trained professional to answer your questions.

Our goal is to empower our clients to take charge of their own health and wellbeing. With our therapists vast knowledge in various natural health treatments, we can assist you in finding the best modalities to match your unique body.

Visit our services page to see how we can partner in cultivating health and wellness in to your life @ http://loosenupbodywork.com/services/massage/