Kids have it easy commercial

I saw a commercial today that left me feeling a bit horrified. It was a 14 year old boy talking to some younger boys about how they have it so easy nowadays. The younger kids were on the couch with their laptop computers. The 14 year old boy spoke about having to wait 1 whole minute sitting in front of his computer for something to download, and now he has back problems. As amusing as this may have been for the commercial, I couldn't help but think how the newer generation will most likely have more back issues due to sitting in front of their computers for hours each day. Technology has taken us all a long way. Many of my older clients that work at a desk position for 8-12 hours a day come in with persistent back pain. Many have smartphones, or ipads, or some other device in which they hold it in a way that they are looking down at their machines. They complain of neck pain, headaches, and other back related issues. As our society becomes more dependent on these devices. I can't help but think about the issues we will be facing in the future. Take this as a reminder to get up, move around, at the very least each hour. Set a timer at your desk while at work. Set a timer for your children when they are doing their homework. Make sure you stretch a bit. Just get up and move. The more mobile we are now, the more mobile we will be in the future.

Your hands must hurt!

I often get asked if my hands hurt after a long day of providing massage, or similar I get told that my hands are very strong that I must get tired after doing so many massages a day.

Truth is, I don't just use my hands when I am giving a massage. I use my entire body as leverage to give the strength that you feel in my massage work. When you ask for more pressure, I step back, get into a lunge and push my entire body forward focusing on my forearm, or palm of my hand (whichever I am using at the moment) and as my entire body moves forward, it gives leverage for my hand or forearm to give a bit more pressure as you wish. 

To keep my body from overuse, and daily wear and tear, it is important that I take care of it so that you can benefit from my best work each and every time.

One of my favorite ways to keep my hands in tip top shape between appointments is to shake them out. You can do this too if you have a job that requires lots of hand use such as working at a desk typing all day.

Imagine that you have very sticky tape on your fingers and you want to shake it off. Shake your arms and hands as hard as you can (if this hurts, please don't do the exercise). Try shaking them for at least 10 seconds straight. And stop. I'd say it feels pretty good! =)

Arthritis and Massage

A few days ago I wrote about having a fever, cold or flu and obtaining a massage. Yesterday it was Diabetes. I tend to talk about all the times when you should get a massage, such as to relieve tension, ease back pain, or many other times when it is appropriate. In this series of posts, I will give tips for people with certain conditions to let them know if they should even obtain a massage or not, and what are the important points to go over with your massage therapist. Tonight’s topic is Arthritis.

Do you have Rheumatoid Arthritis?

Your basic Swedish Massage can help you as long as your RA is not in an acute stage. If it is, you will want to make sure to explain that to your massage therapist, as it will determine the type of strokes they use with you during that time. During the subacute stage of RA, it is safe to obtain a circulatory massage such as Swedish. Massage can help maintain and even increase joint function.

Do you have Septic Arthritis?

Do not get a massage! SA is a kind of arthritis that is brought on by a bacterial infection. Massage would only make that infection spread. Massage is advised, however, once the infection is completely gone. It will help regain some of the range of motion that was lost due to the infection.

Do you have Osteoarthritis?

If you are in an acute stage where you have pain, heat, and redness at the joints affected, then do not get massage in those areas. If you are in the subacute stage of Osteoarthritis, then massage can be very helpful in reducing pain with soft stretches included in the massage.

Over the next few days I will post about some other conditions such as Osteoporosis, Asthma, Cancer, etc... Let me know if there are any subjects you would like me to talk about by commenting below, or by sending us an email to info(at)melrosemuscletherapy(dot)com

More exercises to do at your desk

As promised, here are some more exercises you can do at your desk while at work. As always, if any of these bother you, as in they really hurt to do, then please don't do them, but try another exercise.

Calves

1. While sitting, lift up your legs onto the balls of your feet and then release.
2. Continue until your legs and calves are tired.
3. Repeat every 10-15 minutes for an hour.
   

Leg

1. Holding abdominal muscles in, extend leg until it is level with hip.
2. Hold for a few seconds and then repeat with other leg.
   

Hips

1. While seated, lift one leg off the floor a few inches with knee bent.
2. Hold for a few seconds and then repeat with the other leg.
   

Exercises you can do at your desk.

Our bodies were not made to be sitting at a desk for 8 hours a day.  Our bodies were designed for movement. Think about how stiff your body feels when you first wake up in the morning.  Now think about how fluid your body moves after you have gotten up and walked around a bit.  Movement of the body helps you to move your body.  Does that make sense to you?  Try these exercises while you are at work so you don't feel so stiff during the day.  You may actually be able to get more work done by taking small breaks to take care of yourself.
**If any of these exercises bother/hurt you to do, please don't do them.  


Wrists

1. Extend your right arm in front of you placing your palms up.
2. With your left hand, grab your right hand's fingers.
3. Gently stretch your hand down, bending your wrist backwards. Stop when you start to feel the stretch in your forearm.  Hold for a few seconds, then gently let go. 
4. Repeat with the other arm.
   
5. Extend your right arm in front of you placing your palms down.
6. With your left hand, grab your right hand's fingers.
7. Gently stretch your hand down, bending your wrist forwards. Stop when you start to feel the stretch in your forearm (hairy side).  Hold for a few seconds, then gently let go. 
   
8. Repeat with the other arm.

Wrists and Forearms

1. Press palms of hands together in front of chest. Keep elbows bent and parallel to the floor.
2. Gently bend wrists to the right and left.
3. Repeat several times.
   

Back

1. Sit straight in your chair and place your right arm behind your right hip.
2. Twist to the right and hold for a few seconds.
3. Switch to your left arm on your left hip and repeat.
   

I'll post more exercises soon!

Prevent and Relieve Back Pain

It is getting colder out, and I seem to be hearing many more stories of people injuring their backs this time of year. Following are some easy stretches for the back (especially that lower back) that can help prevent that soreness you feel after putting up those holiday lights.  The lower back resting pose is also great for if you already feel you may have slightly injured your back.  (If you have injured yourself, it might be a good idea to go visit your doctor or chiropractor first to rule out any serious injuries.)

 As with any exercise, if it hurts to do any of these, please do not do them!  Consult with your doctor if you have any concerns.


Lower Back Resting Pose (my favorite!)
This exercise is done near an ottoman or chair.
1. Lie on your back with the chair at your feet and raise your legs in the air.
2. Bend your knees and place your lower leg on the top of the ottoman or chair. Your lower legs should be at a 90 degree angle with the floor and your bottom should be near the base of whatever you are using as a leg rest.
3. Relaxing your lower back, rest in this pose for 10-15 minutes. You should feel a decrease in the strain on your lower back muscles. If not, try adjusting your position.
4. While in this position, concentrate on your breathing.  Take a few deep breaths and as you inhale, your belly should rise, then your chest and then your shoulders.  As you exhale, bring your shoulders back down, your chest falls, then your belly falls as well.

Lumbar Vertebrae Stretch
1. Lie on your back with knees bent.
2. Pull in and tighten your stomach muscles while flattening your lower back to the floor.
3. Hold for a few seconds. Repeat several times.

Neck and Lower Back Wall Stretch
1. Stand with your back straight against a wall.
2. Gently move your lower back and neck toward the wall. Without over stretching, hold for a few seconds.
3. Repeat several times.