Keep your head up...it may help your back

I recently was reading an article in Massage magazine (Oct.2009) by Eric Stephensen. The article was about body mechanics for massage therapists but many of the points can be applied to everyone. One point that really stood out was how head posture can really affect strain on the body, especially the spine. According to Renee Cailliet, M.D., the human head weighs 10 lbs. If the head is positioned directly in the center of the shoulders, the load on the spine is only 10 lbs. As the head is moved forward, such as when you slouch or are looking down at work on a desk, the load is increased 10 lbs. for every inch that the center of the ear is moved in front of the shoulders. This added load places strain on the whole spine including the discs, joints, and nerves. As the article points out, if your head is positioned only 3 inches if front of your shoulders, you are placing 30 pounds of stress on your spine! So the pain in your back may have just as much to do with the position of head and neck as it does with the position of your back. So, throughout your day do what mom said, "Don't slouch!" it can save your back.

Simple Desk Stretches

Is your desk job a pain? Increased stressed combined with repetitive movements in a static position such as computer work can result in increased tension in neck, shoulders, and wrists. Here are some simple stretches that you can do at your desk to help alleviate some of your tension in between massage appointments.

1) Neck stretch: while sitting in a stable chair in good posture, grasp the underside of the chair with one hand. With the other hand, reach over the top of your head, holding onto the opposite side of the head just above your ear. If you are reaching with your left hand, gently pull your head toward your left shoulder, feeling a stretch on the right side of your neck and shoulder. Repeat on opposite side, switching hand positions.

2) Upper body stretch: reach hands in front of you, grasp hands together interlacing fingers, and lift arms to shoulder level. Pull arms away from your body, feeling a stretch in your shoulders and upper back. Next, grasp your hands behind your back and pull arms away from your body, feeling a stretch in your shoulders and chest.

3) Wrist stretch: Hold your arms out in front of your body. Place one hand on the back of the other hand. Press gently down, moving the fingers toward the floor. Next, move the top hand to the underside of the other palm. Move the hand toward your body so the fingers point toward the ceiling. Repeat on other side.

Hold each stretch for about 20 seconds. Repeat several times daily. If any pain or discomfort occurs, do not continue with stretch. If you have any past muscle or joint injuries or problems, please discuss these stretches with your massage therapist, or physician before beginning stretching program.

Why Should I Get Regular Massages?

Many people may see massage as a luxury, only to be indulged in for special occasions. However, massage therapy has multiple benefits for the mind, body, and spirit. Like any investment, the more deposits you make, the more the benefits grow.

These benefits include, but are not limited to: improved sense of well-being; relaxation; decreased muscle tension; decreased pain; improved range of motion; improved circulation; improved immune response; improved sleep; decreased blood pressure. While a person may experience these benefits after a single massage session, the effects will diminish over time as one experiences life situations/stressors that caused the problems initially. Unfortunately, a lot of people think more about maintenance for the car than maintaining their own bodies. Regular maintenance is important in both situations to allow all the "systems" to operate efficiently and to avoid breakdown.

Regular massage therapy sessions can also have cumulative effects. While one session can help reduce the amount of tension in the body, regular sessions allow the therapist to reduce the tension more effectively, usually also at deeper levels. The body also has a "memory" from experiences. By receiving regular massage, one is enhancing their body's memory for tension release and relaxation. If the body "knows" what to do, it is able to release tension and achieve relaxation with greater ease.

Massage therapy has also been shown to increase one's body awareness. This means that one becomes more familiar with how your body is feeling. A person can become more aware of areas of tension or discomfort. This is helpful to correct improper postures or activities that may be harmful before injury occurs.

There is no magic formula for how often one should receive therapeutic massage. Discuss your personal goals for massage with your therapist and together you can discover the best maintenance program for your body and lifestyle. Massage therapy is an easy investment that can result in high yields for your body and your health. Feel like a million bucks- schedule your massage appointment today!