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20 Stress Busters

 

Get more of out your massage by managing your stress in between sessions. Here are 20 ideas for you to try:

1. Set aside time to talk to your family and friends about your concerns.

2. Practice focused relaxation. Sit comfortably, noticing where you feel discomfort. Breathe slowly into these areas.

3. Make a list of people and things you are grateful for.

4. Set boundaries at work and home.

Stress Management Walnut Creek CA5. Meditate. Take a class or try out a group.

6. Bike, jog, or just take a 10-minute walk.

7. Dance! Take a ballroom dance or just have some fun in your living room and crank up the music!

8. Massage your aching neck or back.

9. Stretch. Ask your massage therapist for some suggestions or review the stretching exercises in our blog.

10. Take a yoga or tai chi class.

11. Have a cup of caffeine-free herbal tea.

12. Practice deep, full body breathing if you can’t sleep.

13. If possible, take action to change situations that are troubling you.

14. Relieve yourself of responsibilities that don’t feel right any longer. Saying “no” does wonders!

15. Try new things, like a new , nutritious and tasty food.

16. Assign yourself a time to “fret” — then move on to your day-to-day activities.

17. If you feel that stress threatens to overwhelm you, seek a professional counselor.

18. Take a hot bath. Add several drops of essential oils like lavender or ylang-ylang for relaxation.

19. Try biofeedback.

20. Take a painting, writing or photography class.

 

What are you favorite ways to de-stress?

 

Stretches For Your Back

For mid-back and low-back pain, try these. You’ll get the best results if you repeat them several times a day.

 

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 experience pain with any of these stretches, discuss with your physician before continuing.

 

1. Knee Drop. Lie on your back with your knees bent, keeping your feet flat on the floor. Keep both shoulders relaxed and flat against the floor. Let your knees drop to one side only as far as they will go comfortably. Relax there for a few seconds and then bring them up again. Repeat on the other side, up to five times on each side. If your neck is uncomfortable flat against the floor, use a hand or pillow to support the back of your head.

 

2. Side bend. Stand with your feet together, your heels about two inches from a wall. Lean back and rest your back flat against the wall. Bend to the left, stretching your arm down one leg as far as it will go, keeping your entire back and head against the wall. Gently straighten up. Repeat 3 times to the left, then repeat the sequence to the right 3 times.

 

3. Knee lift. Lie down with knees bent, feet flat on the floor. Press your low back into the floor. Raise your left knee up to your chest as far as possible without pain. Hold for 5 seconds. Return the foot to the floor and slide heel forward until leg is straight. Now gently roll the leg from side to side and return to starting position. Do 5 times and switch legs.

 

4. If you can’t lie down, try #3 sitting up. Sit in a chair with your back straight. Pull your right knee toward your chest. Hold for 5 seconds. Release. Repeat the exercise at least 5 times with each leg.

 

Back pain is very common, how often does it affect your life? What are your favorite stretches or self-care tips that help 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/

Lifestyle Recommendations

happy-woman

Stress is not necessarily a bad thing, and can actually be a stimulus for
positive change and growth. But excess stress can be detrimental. Here
are some tips that can help you reduce the effects of stress in your life.

 

1. Set boundaries at work and home. Remember one person can only
do so much. Choose to let some things go and give yourself wholeheartedly
to those you keep. Encourage yourself to say “no” when
you need to.

 

2. If possible, take action to change situations that are troubling you.
Know when to face up to the things that are causing you anxiety and
when to let things go. Ask for support if you need to.

 

3. Set aside time to talk to your family and friends about your concerns.
Let them know you are feeling anxious or pressured. Use “I” statements,
for example, “I feel stressed. I have deadlines at work and feel
I can’t keep up at home.” Your loved ones will appreciate the chance
to lend a hand as opposed to being blamed.

 

4. Honor a time and space for your own relaxation. Be willing to “stop
the world and get off” even it’s only for half an hour after work every
other day or a two-hour walk once a week. Make a commitment to
yourself that nothing encroaches on.

 

5. Try new things, like a new, nutritious and tasty food — or even a new
bodywork technique like Reiki or stone massage!

 

6. Assign yourself a time to “fret.” Then get on with your day-to-day
activities with enthusiasm.

 

7. Take a painting, writing or photography class. Check the newspaper,
colleges, community centers and bulletin boards to find one.

 

8. Take your breaks at work. Get outside for a walk or do simple
stretches for 10 minutes.

 

9. Laugh. Watch comedies and read humorous books. Get together with
people who know how to look at life on the light side.

 

10. Take a weekend, or just a morning, away from your obligations and
worries.
On your getaways, leave work and worries behind. If that’s
difficult, try writing down your worries or “to-do’s.” Then tuck the
list away, knowing you can get back to it after your time away.

 

11. Express your creativity. Write down your memories, grow flowers
and herbs, or knit a sweater.

 


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/

Stress Busters

meditating-womanYou can get more out of your massage if you participate in managing your stress
in between sessions. Here are some things to try.

• Set aside time to talk to your family and friends about your concerns.

• Practice focused relaxation. Sit comfortably, noticing where you feel
discomfort. Breathe slowly into these areas.

• Make a list of people and things you are grateful for.

• Set boundaries at work and home.

• Meditate. Take a class or try out a group.

• Bike, jog … or just take a 10 minute walk!

• Dance! Take a ballroom dancing class or just twirl around your living room.

• Massage your aching neck or back.

• Stretch. Ask your massage therapist for some suggestions.

• Take a yoga or tai chi class.

• Have a cup of caffeine-free herbal tea.

• Practice deep, full body breathing if you can’t sleep.

• If possible, take action to change situations that are troubling you.

• Relieve yourself of responsibilities that don’t feel right any longer.

• Try new things, like a new, nutritious and tasty food.

• Assign yourself a time to “fret”—then move on to your day-to-day activities.

• If you feel that stress threatens to overwhelm you, seek a professional
counselor.

• Take a hot bath. Add several drops of essential oils like lavender or ylangylang
for relaxation.

• Try biofeedback.

• Take a painting, writing, or photography class.

• Play racquetball or tennis.

• Take a nap, even if it’s only for ten minutes.

• Take your breaks at work. Get outside or do simple stretches for 10 minutes.

• Laugh. Watch comedies and read humorous books.

• Try autosuggestion. Frequently repeat a suggestion to yourself such as “Head
tall” or “Neck relaxed.” You don’t have to do anything, just say the words.

• Take a warm shower, stretching your neck and shoulders slowly in the heat.

• Brush your hair. Brush from each temple to the base of skull, then down the
center of your head.

• Take a weekend, or even a morning, away from obligations and worries.

• Express your creativity. Write down your memories or grow flowers.

• Try abdominal breathing. Inhale slowly through your nose. Exhale completely,
squeezing the belly tight. Begin by practicing for 5 minutes at a time.

• Soak your feet. Add Epsom salts to a bath or basin of warm water and enjoy!

• Honor a time and space for your own relaxation. Regular massage is a great
way to develop this nurturing habit.


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/

Progressive Relaxation Exercises


This is easy and quick to learn. Try it when you feel anxious, stressed, or when you can’t sleep. Doing it every day will give you the most benefit.


• Lie comfortably with your arms and legs outstretched.

• Clench one fist and hold it for 10 seconds.

• Relax the fist for 10 seconds, then clench again, and relax.

• Repeat with the other hand.

• Draw the toes of one foot toward the knee. Hold for 10 seconds. Relax and repeat.

• Do the same with the other foot.

• Repeat the same sequence for the following body parts, first on one side of the body, then the other.

 

You can experiment with other muscle groups as well.

 

Back of the lower legs. Point, tense your toes, and relax.

Buttocks. Squeeze together and relax.

Shoulder blades. Draw together and relax.

Abdomen. Pull in tightly and relax.

Neck. Push your neck down towards the floor and relax.

Face. Tighten and contract the muscles around your eyes and mouth, and relax.

 

After a week, try combining muscle groups. For example, tense and relax the following parts together. Hands and arms on both sides. Face and neck. Shoulders and back. Legs and feet.

After another week, try to quit the tensing part of the exercise. Lie down and focus on different areas, relaxing areas that feel tight.

Source: Fibromyalgia and Muscle Pain: Your Self-Treatment Guide by
Leon Chaitow N.D., D.O., Thorsons, 2001

 


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 massage services page to see how we can partner in cultivating health and wellness in to your life.