Arizona Corporate Massage Specialist by KinkzMassage » relieve tension http://www.kinkzmassage.com Corporate Massage Mon, 13 Sep 2010 15:39:21 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Top Ten Stretches to Do at Your Desk http://www.kinkzmassage.com/ten-stretches-to-do-at-your-desk.htm http://www.kinkzmassage.com/ten-stretches-to-do-at-your-desk.htm#comments Wed, 11 Mar 2009 21:35:45 +0000 nina http://www.kinkzmassage.com/?p=168 Prolonged sitting at a desk or computer terminal can cause muscular tension and pain. In between your massages you can help relieve tension by taking a five or ten minute break to do a series of stretches. Stretching should be done slowly without bouncing. Stretch to where you feel a slight, easy stretch. Hold this feeling for approximately 5-20 seconds. As you hold this stretch, the feeling of tension should diminish. After holding the easy stretch, you can move a fraction of an inch farther into the stretch until you feel mild tension again. Hold only stretch tensions that feel good to you. Do not stretch to the point of pain. The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmical. Don’t worry about how far you can stretch. Becoming more limber will become just one of the many byproducts of regular stretching.

Here are 10 easy stretches that you can do at your desk:

  1. Separate and straighten your fingers until tension of a stretch is felt. Hold for 10 seconds. Relax, then bend your fingers at the knuckles and hold for 10 seconds. Repeat stretch once more
  2. Shoulder shrug: Raise the top of your shoulders toward your ears until you feel slight tension in your neck and shoulders. Hold for 3-5 seconds then relax your shoulders into their normal position. Do this 2-3 times.
  3. With fingers interlaced behind head, keep elbows straight out to side with upper body in aligned position. Pull shoulder blades toward each other to create a feeling of tension in upper back and shoulder blades. Hold 8-10 seconds, then relax. Repeat several times.
  4. Start with head in a comfortable aligned position then slowly tilt head to left side of neck. Hold stretch for 10-20 seconds. Do not overstretch. Then tilt head to right side and stretch. Repeat 2-3 times on each side.
  5. From a stable, aligned position turn chin toward your left shoulder to create a stretch on the right side of neck. Hold 10-20 seconds. Do each side twice.
  6. Gently tilt your head forward to stretch the back of the neck. Hold for -10 seconds. Repeat 3-5 times.
  7. Interlace fingers, then straighten arms out in front of you. Palms should be facing away from you as you stretch. Feel stretch in arms and upper part of back. Hold 20-30 seconds. Do at least 2 times.
  8. Interlace fingers then turn palms upwards above your head as you straighten and elongate your arms. Feel the stretch in arms and upper sides of rib cage. Hold 20-30 seconds. Do three times.
  9. Hold left elbow with right hand, then gently pull elbow behind head until an easy tension is felt in shoulder and back of upper arm. Hold for 30 seconds. Do both sides.
  10. Interlace fingers behind your back and slowly turn your elbows inward while straightening your arms.  This is good to do when you find yourself slumping forward from your shoulders. Hold 5-15 seconds. Do twice.

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