Arizona Corporate Massage Specialist by KinkzMassage » stretching http://www.kinkzmassage.com Corporate Massage Mon, 13 Sep 2010 15:39:21 +0000 http://wordpress.org/?v=2.9.2 en hourly 1 Self Help Techniques http://www.kinkzmassage.com/self-help-techniques.htm http://www.kinkzmassage.com/self-help-techniques.htm#comments Mon, 05 Oct 2009 16:20:05 +0000 nina http://www.kinkzmassage.com/?p=330 At Kinkz we strongly believe in empowering our clients to play an active role in their health and well-being. If our clients are having issues we are happy to show them ways they can help themselves in- between massage appointments.  These can include stretching techniques, relaxation techniques or possibly referring them to another practitioner if necessary. Our bodies are set up to heal and given the proper environment that can be accomplished. Here are a few techniques that we share with our clients for some common complaints.
Stretching techniques for shoulder and low back:
• Low back stretch- When you have low back issues you want to focus on stretching out the psoas muscle which raps around from the low back to the front in the hip area. You can kneel on the floor or put your foot on a chair or table if you have problems with your knees. Lean slowly into the stretch until you feel the stretch in your hips. Do this a few times on each side several times a day and you should get some relief from low back pain.
• Shoulder stretches- To get a great stretch in-between your shoulders stand in a doorway and put your arms on either side of the door. Lean forward and you should feel a great stretch. Another stretch for the shoulders can be done while you are showering. Let the warm water run in-between your shoulder blades to help loosen and relax the area. Then take one arm in front of you and place your opposite arm across to support that arm. Gently put some tension on the arm that you are holding in front of you while letting the warm water continue to run in-between your shoulders. Do several times on each side.
Do it yourself Reflexology:
• Headaches- There is a spot in-between your thumb and first index finger in the web area of your hand that can help to relieve headaches. You will know when you find it because it will generally be very tender. Put some pressure on this spot and do some light massage until you feel your headache subside. You can also use reflex points on your ears to relieve headaches. The ears are easy for us to access ourselves. Your earlobe represents the head in reflexology. Place your thumb behind your earlobe and two or three fingers in the front and apply pressure. You will sometimes feel an instant release from the pressure. Keep some pressure on the area and you can also massage some areas in the ear lobe that feel tender.
• Neck- Right above the earlobe is the occiput in reflexology. If you follow that slightly towards the top of the ear you will feel an indentation which represents the neck in reflexology. Work this area to help relieve neck soreness. In reflexology it is always same side, so if your neck hurts on the left side you will want to work the left ear in the neck area.
We hope that these techniques will be useful to you and help you to relieve some common discomforts. We welcome your feedback and look forward to continuing to assist you to great health!

]]> http://www.kinkzmassage.com/self-help-techniques.htm/feed 0 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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