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Tips to Save Your Neck and Shoulders

Massage for Neck Pain 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.

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

6. Don’t forget to take frequent rest and stretching breaks.

How to Use an Ice Pack

How to Use an Ice Pack for PainAre you experiencing muscle pain, sprain or swelling? Cold therapy can be an effective way used to reduce pain & swelling.  Here are some tips to use a cold pack, safely:

 

  • Very cold applications, such as ice packs, should be used briefly on localized areas, like inflammation, swelling or sprains.

     

  • Use for 20-30 minutes on the injury followed by 15-20 minutes off.

     

  • This therapy works best when used frequently within the first 24 hours of an injury.

     

  • Always use a cloth between your skin and ice.

     

  • NOTE: If a joint or limb seems deformed or you can’t bear weight or otherwise use it normally after hours, contact your physician.

     

Source: Take Care of Yourself: The Complete guide to Medical Self-Care, Donald Vickery, MD, and James Fries, MD.

 


Loosen Up Bodywork’s certified massage therapists specialize in deep tissue, sports massage & NMT, to provide the highest quality massage therapy for our clients. Book a massage appointment at our Pleasant Hill massage studio online or call (925) 289-9750.

Aromatherapy Tips For Pain

 

Here are some ways to use essential oils at home to help ease your aches and pains in muscles or joints. Use only pure, high-quality oils. Ask your massage therapist for more information about sources to obtain quality oils.

 

ESSENTIAL OILS FOR ACHES AND PAINS

 

Roman chamomile
Birch
Atlas cedarwood
Rosemary
Eucalyptus
Peppermint

The last two can be irritating, so always dilute them in a “base” oil before using. Base oils include almond, walnut, and grapeseed, but any good quality vegetable oil works fine.

 

WAYS TO USE YOUR OILS

Self-massage.
To blend a nice massage oil, add about 10 drops of essential oil to an ounce of base oil or lotion.
Try this blend: 2 drops chamomile,2 drops birch, 2 drops rosemary, and 4 drops lavender added to one ounce base oil. Massage into sore or cramped muscles after a bath.

Baths.
Add 10 drops each of eucalyptus and Atlas cedarwood to a tub of
warm water, and soak. Add the oils after your bath is drawn and swish
well before entering water.

Compresses.
Soak a clean towel in a sink of very warm water to which 5-
10 drops of a blend of the above essential oils has been added. Wring out
and apply it to your sore body part. Resoak when the towel cools and use
for a total time of 20-30 minutes.

Rubdowns.
To avoid soreness from exercise, give yourself a brisk rub down after a workout. Mix 10 drops of a blend of black pepper, rosemary, and eucalyptus to an ounce of base oil. Rub your limbs quickly and thoroughly. It’s advisable not to oil your body before vigorous exercise, because the oil can interfere with your ability to sweat.

 

Do you have a favorite aromatherapy oil or treatment?

 


RESOURCES

Renowned aromatherapist Francoise Rapp has e-books, a newsletter and other information on her website: http://www.aromalchemy.com

Aromatherapist and teacher Jeanne Rose is the author of The Aromatherapy Book: Applications and Inhalations (North Atlantic Books, 1995) and offers home-study courses.

 

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/