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Flexibility and Strength for the Hips and Legs

These four flexibility exercises will increase circulation to the joins and improve the range of motion in your hips.

Note: If you experience intense pain with any of these movements, discontinue until you discuss it with your physician.

Hip Flexion

Sit in a chair, facing forward. Holding the seat of the chair with your hands, lift one knee as if you were taking a step. Do not lean forward as you lift your knee. Keep your abdomen pulled in as you lift for support. Repeat with your other leg. This hip flexion exercise builds strength as well as flexibility.

Internal Hip Rotation

Still sitting, spread your feet farther apart. With your feet flat on the floor, tilt one knee toward the other, then let it relax back into starting position. Repeat on both sides.

External Hip Rotation

Rest one ankle on the opposite knee. Lean forward and rest your forearm on the inside of that knee. Lean further forward, pressing your forearm into the knee, hold for a few seconds, and then to starting position. Repeat on both sides.

Hip Extension

Holding onto a table or back of a chair, grasp your foot or ankle. Let your knee dangle straight down. Move your knee backward, then return, repeating on both sides up to 20 times. If grabbing your ankle is too difficult, you can also benefit from simply moving your straight leg backward in the same fashion.

Stretches for Your Legs

Leg Stretches | Walnut Creek MassageIf you’re an active runner, cyclist, or just work on your feet all day, consistent stretching can decrease muscle pain and tension.

Only stretch to the point of comfort, not of pain. If any of these stretches are difficult because of muscle tension, let your massage therapist know you would like to work on releasing that area of your next session. If you experience intense pain with any of these stretches, discuss them with your physician before continuing.

Hamstring Stretch

Stand upright, with your leg straight and your foot resting on a stair or low stool in front of you. Exhale and slowly lean into your straight leg until you feel a comfortable stretch. Hold for 10 to 30 seconds. Repeat on both sides.

Calf Stretch

Stand facing a wall with your toes almost touching it. Lean into your hands placed at shoulder height against the wall. Move one leg back only as far as you can keep that foot flat on the floor, but far enough that you can feel a comfortable stretch in your calf muscle when you lean into the stretch. Keep your toes pointing straight forward. Repeat on both sides, holding for 10 to 30 seconds.

Calf Stretch #2

Place the ball of one foot on the edge of a step. Lower your heel of the step to stretch your calf muscle for 5 to 10 seconds. Stretch one calf muscle at a time, alternating legs.

Quad Stretch

Holding onto a table or back of a chair, grasp your foot or ankle. Let your knee dangle straight down. Without leaning forward, move your knee backward to a comfortable stretch, hold for a few seconds, then return, repeating on both sides.

Tips for Relieving Joint & Muscle Pain & Stiffness at Your Desk

Prevent Muscle Pain & Strain at Your Desk1. Consider eliminating some of the repetitiveness of your work.


Can you rotate jobs with your fellow workers? Combined with better workplace design, this can allow you to engage different muscle groups than just your typing muscles.

Cut back your computer time if possible. This may mean reducing your recreational computer usage.

2. Don’t overlook stretching.

Take breaks to move and stretch every hour or so. Stretch your forearms by bending your wrists forward and
backward and by circling your wrists.

Stretch your neck forward and from side to side. Circle your shoulders forward, up toward your ears and back.

3. Take mini-breaks several times an hour.

Stop, let your arms hang to your side and take several full breaths.

4. Keep your arms and hands warm.

Cold muscles and tendons are more at risk for overuse injuries.

5. And, finally, imagine breathing into your arms, neck and shoulders as you work.

Rigidity is not the goal. Instead, focus on staying flexible and relaxed, even as you work.

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


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.

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/

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/