Balancing YOU Out

This picture says a lot about who we are and the life we live! It may seem 
silly, but it's definitely true. Think about how you’re sitting at this very 
instant. Slouched? Thought so.  With all the time we spend looking down at our 
phones and tablets, it's no wonder one of the most common areas of 
concern for my client's are their neck and shoulders. 

There are a lot of other factors that cause people to carry tension in their 
neck and shoulders; one of the most popular ones being stress. When it comes 
down to stress, it can cause a number of concerns that effect your entire body.  
Stress can cause anxiety, headaches, lack of sleep, and even effect your immune 
system and blood pressure, all of which can be a lowered risk with the benefits 
of massage! However, we are only human and want everything with instant gratification. 

So, I put together some quick-and-easy stretches you can do in-between 
your massage appointments. 

One of the worst things you can do for your back is to twist around to get a bit 
of relief. The last time I went to the chiropractor, he compared the "twisting 
move" to someone ringing out a towel. That doesn't exactly sound like something 
we should be doing to our spines!  You CAN, however, start with these: 

Step 1: Correct your posture! 

     The move: Switch from a slouching posture into an attentive, upright posture. Do 
this as soon as you notice your bad posture and repeat throughout the day.  When

 you’re working, try to settle into a slightly more relaxed (but upright) 

position.   

Extra: To relieve some tension in your shoulders, remain in an upright position and roll your shoulders back; Hold for a minute.

Step 2: Stretching the side of your neck.

     In an upright posture, turn our head towards your left shoulder. With your left 
hand, place it on your head and gently apply pressure. Hold that pose for one 

minute, then switch to the other side. 

Step 3: Neck extension.

     To go back a little to what I mentioned about looking down at our phones all 

day. This is awful for your neck and results in stiffness and pain. 
The move: Simply look up towards the ceiling and hold other few seconds, then 
return back to neutral. Try to do this after you spend a long period of time 
looking down at our worldly distractions.  

Now let's toss a couple in for our lower back.

Step 4: Create a balance.

     There are numerous times a day where we bend forward. You have to remember to 

bend  backwards to create a balance. 

     The move: Stand up and place your hands in the small of your back, then 

slightly, bend backwards. Do this a few times, trying to go further into the 
stiffness with each bend. especially after lifting something heavy or sitting 
for a while. 

Step 5: Extend while lying down.

     We spend most of the day in a slightly bent forward position.  A combo of these 
steps, (best done at home or in a space where you can easily lie down) can help 

you combat the effects of leaning forward most of the day.

     The move: Lay flat on your stomach, with your arms down by sides, and hold pose 
for a few minutes, taking time to relax. Then, prop yourself up into sphinx 
position, on your elbows. Hold for about two minutes while you take deep 
breaths. (If that’s too painful, or you feel "shakey" go back to your stomach).  
Return to lying on your stomach and place hands flat on the surface, to your 
shoulders.  Press upper body up so that your arms are almost straight. Your back 
should be arched. Move slowly in and out of this position (going from stomach to 
upright).  Do the full sequence at least once a day.

Just like when someone goes to see their physical therapist, they send their 
clients home with a sequence of stretches they should do as their take home 
care.  
Consider these stretches YOUR take home care!  I do hope they help you 

get on track to putting your body first. 
With busy lives and bodies that need 

balance once in a while, body work, like massage therapy, can improve health 
physically, mentally and emotionally. While massage therapy has a reputation for

being "indulgent" by increasing relaxation and a sense of well-being, being 
relaxed, and getting a sense of wanting to better yourself, it is good for your 
health!  So, it's important to remember to make regular massage appointments to better 
your health, and to take care in between!