I wanted to make this available to all who were not able to attend as well as have this as a refresher or reference for those who did attend. It was a pleasure assembling some of what I have learned over the years and passing along some helpful self-care and wellness tips to my fellow Theta Young Alumni. Enjoy!
Here is the outline of what I followed and the order in which things appear here.
1. Intro and summary of event
2. Diaphragmatic breathing re-education
3. Body Scans
4 . Desk warrior stretches
5. Acupressure/ self-massage
6. Make neck warmer wraps
7. Make Epsom salt soaks
Introduction
Tonight is about wellness and self -care. It is a conglomeration of what I have learned over the years to address the most common complaints - stiff neck and shoulders, muscles aches due to desk jobs, general stress, and tension headaches. I will give tips on how you can alleviate these complaints with things I have found helpful for myself and clients.
All of these techniques can be done on your own and on a budget; best between your regular massage appointments.
The outline of this event is as follows: diaphragmatic breathing, body scans, stretches for the desk warrior, acupressure/ self-massage tips, making warming neck wraps, fixing relaxing Epsom salts for soaking ( both take-homes), as well as time for questions and discussion.
This all comes from the last 10 years of working as a massage therapist. I have worked in a variety of settings at sporting events, spas, gyms, chiropractic spaces, and offices. Frequently, I am working in office settings. I myself had a desk job working in finance, prior to my current career.
In the last month who has felt stressed out? Tired? Had a headache? Had limited range of motion or tight muscles? I thought so. We have all experienced one or all of these lately.
First off let’s start with the most basic thing we need. Good breathing habits. Have you heard of deep diaphragmatic breathing? In yoga etc?
1. Sit up straight, shoulders down, gaze relaxed.
2. Place one hand on your chest, and one on your stomach. Think of your lungs s an umbrella and your spine as the handle.
3. Next inhale, imagining your lungs , the umbrella, expanding and opening.
4. Exhale, and think of the umbrella closing. Both your hands should be moving on each breath. Let you chest, sides of your ribs, and tummy move with each breath.
5. For more relaxation, use this technique and visualization with a 1 to 2 ratio. I like to inhale for 4 seconds and exhale for 8. Repeat as needed or for at least a couple minutes.
Perfect.
Let’s move on to a technique called a Body Scan. This is a great way to check in with yourself throughout the day. It can also be useful when you are feeling stressed; to notice where in your body you are holding your tension. I like to use this prior to falling asleep and as a part of a sleep mediation. Don’t rush through this. Take at least 10 minutes to really scan through superficial to deep in your body where you are holding tension and let it go. (I’m hearing the soundtrack to Frozen in my head right now) lol
1. I like to start with my toes but you can also start at your head.
2. While you are breathing deeply, like we just learned. This is an add on to the diaphragmatic breathing. Tune into your toes, are they relaxed, or are they curled. If they are tight, think of them melting. I like to think of butter melting. Or ice melting to water.
3. Then move up to your mid foot. Is it relaxed? Notice how it feels. Notice not just surface level but in the deeper levels to bone.
4. Continue to move up your body, one section at a time. Repeating the silent question – it is relaxed? If not breathe into it and relax the area.
5. End with the top of your head.
Reminder of Desk Ergonomic (Earlier pOst)
Here is a visual reminder about correct desk ergonomics. It’s helpful to check in with yourself every couple hours while you are sitting to ensure you are aligned correctly at your desk.
STRETCHES FOR THE DESK WARRIOR (also another blog post)
Here we are focusing on static stretches you can do during the day at your desk. They can help you avoid repetitive movement injuries, tension related pain and bad posture.
These eight stretches help with the areas that are affected most by sitting at a desk: the spine, neck, hands, forearms, shoulders and hips.
Make sure you start from an upright, seated position, slightly away from your desk with plenty of space. Address each side and breathe slowly and deeply. Go to the point where you feel some resistance but not pain. Hold for 20-30 seconds.
** Resource: Stretching Anatomy by Arnold G. Nelson and Jouko Kokkonen**
1. Scalene Stretch – pin Scalenes lightly where they attach at collar bone, bend head to the opposite side and slightly backwards. Hold for 30 seconds then switch sides.
2. Sitting up straight, gently wrap fingers behind your head and slowly and lightly pull head forward to a place of resistance. The goal it to stretchy our upper Trapezius. Hold for 30 seconds while breathing deeply. Lift head back up slowly, vertebrae by vertebrae.
4. Bring hands above your head, again making sure you have room to move. Straighten upwards then bend to one side, hold for 30 seconds and then do the other side.
5. This spinal twist can be done using the back of your chair as leverage. Twist to one side, hold, then to the other. Don’t forget to breathe! You should feel the twist start at the base of your spine upwards.
3. This one is a chest opening and upper back stretch. Move hands down to the base of your head. Make sure you have the room behind you to bend backwards, opening up your chest and shoulders.
7. Here is a wonderful hip opener. Place one ankle over the other knee and slowly bend forward until you feel resistance. Continue to breathe and hold. This one can be the most uncomfortable since hips are usually very tight. You should feel this in your glutes, hips, even lower back. You can hold this one up to a minute until you switch to the other leg.
This one is for your hands and forearms. Gently pull your fingers back on one hand with the other while extending your arm straight in front of you. Hold for 20-30 seconds then switch hands. You can also reverse the direction of the stretch, gently pulling fingers back towards your forearm.
8. Not pictured – From standing, bend over like you are going to touch your toes. Hold each elbow and let your neck and shoulders, even your jaw relax. This decompresses your spine and lets your neck and shoulders take a break from holding up your head. For more relief, shake your head slowly in yes and no motions.
Acupressure/ Self Massage Techniques
Means “finger pressure” works on the same points on the meridians that acupuncture does. In Western Medicine these follow and correspond to nerve endings. Read these two great articles for more explanation and specific point locations:
A. https://www.healthline.com/health/pressure-points-for-neck#summary
B. https://www.medicalnewstoday.com/articles/326121.php
**Precaution – do not use the acupressure points these if pregnant
All three points are used for headache and neck & shoulder tension relief
1. The Great Eliminator/ Union Valley – this is helpful for eliminating headaches and general pain. Use the thumb of your other hand to press the point at the base of the v between your thumb and first finger.
2. Gates of Consciousness – can press both sides at the same time, find the base of the back of your head, on each side of the cervical spine, in the indent outside of where your upper traps attach.
3. Drilling Bamboo - Find the space below your eyebrows, above your eyes, on each side of your nose. These points can be worked simultaneously.
4.. Use a tennis ball, trigger point, or softball (depending on pressure you want) between you and a wall or chair. Find an area that is tight or sore, hold that spot or roll over it for at least 30 seconds or until you feel it relax. This should be the borderline of pain/ pleasure. Shouldn’t hurt too much but in that ‘good hurt’ range. I usually find these spots in my shoulders and upper back. This is more effective to do after applying heat for 20 minutes. You can also use two to apply simultaneous pressure on some the acupressure points mentioned above.
Neck Wrap
Here is the finished rice neck wrap.
¾ of sock filled with white jasmine rice. Add 4-6 drops of essential oils to smell. Tie the end. Finished neck wrap looks like this :
Precaution – note that each microwave will be different. Please test it for 45 seconds first and slowly build up the time to your desired heat. Test it on your hand for a minute first before wearing this around your neck.
Epsom Salt Soak
Epsom salts are very beneficial to soak in for at least 20 minutes in a warm bath. They ease muscle aches and soreness.
Add 1-1/2 – 2 cups of Epsom salt to gift bag. Add in up to a total of 5 drops of essential oil/s. You can mix your favorite 2-3 oils or just use your favorite one.
Warning – some essential oils can burn sensitive skin. Lavender is always the safest and least likely to cause irritations. If you do feel a burning sensation with oils apply a coconut, olive oil, or other oil you have on hand to cut it. Water won’t ease the discomfort.
Lavender- relieves stress and anxiety
Peppermint- eases digestive issues and headaches
Orange – strengthens immune system and uplifts
Eucalyptus – helps clear congestion, antiseptic and antispasmodic
