Massage News - Articles of Interest
 It’s that time of year again - spring cleaning! For some it is a great time to refresh and start off the warm weather. For others, it is a time filled with anxiety and feeling overwhelmed. Whether you feel great or terrible about this time, it is important to treat your body with kindness and listen to these ergonomic tips! Postures There’s no surprise that posture plays a huge role in spring cleaning. Bending over, kneeling, reaching above your head, and lifting are just a few examples of the many different positions your body is going to be in when cleaning and organizing. When bending over and lifting, make sure to hinge at the hips and knees and keep your back straight. Especially when lifting, make sure that you are lifting with your knees and not your back. Also hold the item as close to your torso as possible, this allows for your back to not take the brunt of the work. Do not twist when bending as it can strain your back. If you’ve ever knelt for a long period of time, you know that it can get painful! It is not recommended to kneel for extended periods as it places pressure on the knee joints, blood circulation, and can cause muscle strain. If possible, use knee pads and change positions frequently. When reaching above your head, it can be dangerous for your shoulders. To reduce hazards, try to get as close to the object beforehand (by using a step stool or ladder) and try to not raise your arms higher than 90 degrees. Maintain a neutral spine and do not reach for/put up something that is heavier than you can casually lift. Pace It is easy to work ahead and try to get things done as quickly as possible, however, it is not easy on the body to do this. Take your time, if anything, this will make sure you don’t miss a speck of dust! Taking your time will ensure that you don’t miss your body’s cues of overworking or injury. Taking a few seconds to stretch your arms, legs, hands, neck, and back will make sure that they don’t tense up. Avoid doing too much at once, and not doing the same type of projects at the same time. Switching up activities gives your body a break. Tools We all have particular favorites of cleaning tools, but are they the right ones for your body? Heavy vacuum cleaners and short brooms and mops are not ideal for your body, as you have to lean, push, and awkwardly move to cause potential strain on your body. To ensure proper body ergonomics, vacuums should be lightweight and have adjustable handles and attachments. Mops should also be lightweight. Dusters and scrub brushes should have extendable handles to avoid bending and reaching. Consider getting a dustpan with a handle so you don’t have to bend over. Don’t forget about skin health! A lot of chemicals that are used for spring cleaning are extremely damaging to the skin. Consider using more natural products, or at least wear gloves and long sleeves to avoid contact with those chemicals. Take Care of You Spring cleaning, while refreshing, can be physically demanding. It's crucial to prioritize self-care to ensure your body stays fresh, too! After a long day of decluttering and scrubbing, treat yourself to a massage. This can help alleviate tension, reduce soreness, and promote relaxation. Consider it spring cleaning for the body! Ready to take on the cleaning and prep for summer? Contact us to book your massage today!
A good stretch is a hug for your muscles! Don’t you just love a good stretch? Stretching and a therapeutic massage by a seasoned professional go hand-in-hand. It is important to recognize how they both improve your relationship with your body and its functions. There are so many benefits to stretching. Improving flexibility, reducing muscle soreness, increasing energy, and reducing risk of injury are just a few! It’s critical to keep those muscles loose and mobile for your body’s health.  Whether you’re the type to run a marathon or lounge on the couch–stretching is crucial. It’s important to always stay relaxed, no matter the activity. Listen to your body, if you are feeling discomfort take a moment to readjust. Doing some of these exercises multiple times per day will not only improve your physical fitness, but your mental well being. Pushing yourself to do stretches is not going to do your body any good, it could just cause more pain and problems. So always pay attention to what it is telling you. Here is a list of stretches that have been proven to increase mobility and ergonomics: Neck
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Remember to take care of yourself, your body deserves it! Implementing these stretches into your daily routine, along with getting a massage is the perfect way to promote healing and rejuvenate your muscles. Contact us today to get your personalized, professional massage! As students head back to school, they'll be spending countless hours typing, writing, and reading. These activities can put a strain on their bodies, especially if they're not done with proper ergonomics. Here at Living Touch Massage Therapy, we believe in preventative care and want to help students and office workers avoid unnecessary joint pain. Common back-to-school issues include poor posture, such as slouching over a desk, which can lead to back pain and neck stiffness. Excessive typing or writing can result in repetitive strain injuries like carpal tunnel syndrome. To improve your ergonomics, set up your workspace properly, take regular breaks, use ergonomic tools, pay attention to your backpack, practice good posture, and consider massage therapy.  To create a comfortable and efficient workspace, it's important to pay attention to your posture and the placement of your things. Ensure your desk and chair are at the correct height so your elbows are at a 90-degree angle when typing. Position your computer monitor at eye level to reduce neck strain. Keep your keyboard and mouse close to your body to avoid reaching and straining your arms. By following these simple guidelines, you can help prevent discomfort and improve your productivity.
Take regular breaks throughout the day to avoid strain and fatigue. Get up and move around every 20-30 minutes to stretch your muscles and improve blood circulation. Give your eyes a rest by looking away from your screen every 20 minutes and focusing on a distant object. These simple breaks can make a big difference in your overall comfort and productivity. To further enhance your workspace comfort, consider using ergonomic tools and paying attention to your backpack. A keyboard wrist rest can help support your wrists and prevent strain, while a gel mouse pad can reduce pressure on your wrists. When using a backpack, choose the right size and distribute the weight evenly to avoid straining your shoulders and back. Avoid overloading your backpack by packing no more than 10-15% of your body weight. Maintaining good posture is essential for preventing strain on your back and neck. Sit up straight with your back straight and your shoulders relaxed. Avoid slouching, as it can put unnecessary strain on your spine. Keep your feet flat on the floor or use a footrest if needed to maintain proper alignment. By practicing good posture, you can reduce discomfort and improve your overall well-being. Considering Massage Therapy: Regular massage therapy can help relieve muscle tension and improve overall well-being. A massage therapist can also assess your posture and provide personalized advice on how to improve your ergonomics. By following these tips and seeking professional help at Living Touch Massage when needed, you can protect your joints and enjoy a pain-free back-to-school season. Our phones are practically extensions of ourselves these days. But between texting, scrolling, and gaming, all that hunching and gripping can potentially damage our joints. Living Touch Massage Therapy recommends preventative care in order to maintain healthy joints. Here's where ergonomics comes in – it's the science of designing things to fit the human body, and it can be a game-changer for preventing joint pain from phone use. Think about how you hold your phone, one hand grips, while the other types, or maybe you use one hand to do it all. Either way, this repetitive motion can strain the muscles and tendons in your thumbs, wrists, and even elbows. Over time, this constant strain on our upper body can lead to conditions causing pain, numbness, and weakness. By incorporating a few simple ergonomic principles into your phone routine and posture, you can significantly reduce your risk of pain. Our bodies are amazing, but sometimes they need a break. Texting can be a real workout for your thumbs, especially with the constant tapping and swiping. Voice-to-text features offer a powerful alternative, allowing you to dictate your message instead of typing it out. To balance your body you can switch hands while texting or holding the phone to distribute the strain evenly. Posture is always important, sit up tall with your shoulders back and hold your phone at eye level. This reduces strain on your neck and upper back. Avoid gripping your phone tightly with your pinky finger. There are many phone cases you can find with built-in grippers to reduce strain on your fingers for a secure hold.  At Living Touch Massage Therapy, we see first-hand the impact of daily habits on our bodies. By consciously incorporating these ergonomic practices, you can transform your phone use from a pain-inducing activity to a comfortable and enjoyable one. Remember, prevention is key! Taking care of your upper body now will save you discomfort and allow you to keep using your phone without limitations.
However, if you're already experiencing discomfort as an existing client, schedule an appointment at Living Touch. Together, we can create a personalized plan to get you back to pain-free phone use. A healthy body leads to a happier you! July is here, and with it comes the irresistible call of the water! Whether you're diving into a refreshing pool, conquering waves at the beach, or gracefully gliding across a lake, swimming is a fantastic way to cool down and stay active. But did you know that even this seemingly effortless activity can benefit from a touch of ergonomics?  Balance is Key: Ergonomics is all about creating harmony between your body and the environment. When swimming, proper technique ensures balanced muscle usage. Unequal strokes or kicking with more force on one side can lead to muscle imbalances and potential injuries. Balance is an easy way to incorporate ergonomics into everyday life. Unbalanced muscles can cause one muscle group to be overworked, this overuse can lead to muscle fatigue, soreness, and eventually pain. A skilled massage therapist at Living Touch Massage Therapy can assess your posture and identify any imbalances, creating a personalized treatment plan to address them.
Freestyle swimming often involves breathing to one side. While this is perfectly acceptable, it's important to be mindful of potential neck strain. Regularly switching the side you breathe on helps distribute the load evenly and prevents muscle tightness. Muscle imbalances can affect your posture as your body tries to compensate for the weakness on one side. This can lead to slouching, hunching, or other postural deviations that can cause pain in your back, neck, and shoulders. Additionally, a massage therapist can help loosen any tension in the neck and shoulders that may arise from repetitive swimming motions. Whether you're packing up for a day trip or a week-long beach vacation, consider ergonomics when choosing your beach essentials. Even when traveling to the beach, it’s easy to get caught up in hauling heavy essentials. Try a backpack-style beach bag to distribute the weight evenly across your shoulders. This will help prevent neck and shoulder strain compared to carrying a heavy tote bag on one arm. Invest in a cooler with wheels to avoid lugging a heavy cooler back and forth from the car. This will save your back and arms from unnecessary strain. Ditch the flimsy beach towels and try for a supportive beach mat that provides proper lumbar support. Look for beach chairs with adjustable backs to maintain good posture while soaking up the sun. If you're using an umbrella, adjust it to provide shade without forcing you to twist or strain your body to stay cool. Remember, even lounging can lead to aches and pains if your body isn't properly supported. Here at Living Touch Massage Therapy, we believe in prevention. By incorporating ergonomic practices into your swimming routine, you can minimize the risk of muscle imbalances and injuries. Early detection and treatment of muscle imbalances are crucial to prevent these potential problems. Additionally, scheduling regular massages can help maintain flexibility, improve range of motion, and decrease muscle soreness, keeping you swimming strong all summer long! Ready to Dive In? Whether you're a seasoned swimmer or just starting out, Living Touch Massage Therapy is here to help you make the most of your aquatic adventures. Our massage therapists can provide expert advice on maintaining proper form while swimming and address any muscle imbalances that may arise. So, pack your swimsuit, embrace the sunshine, and let Living Touch Massage Therapy help you have a healthy, pain-free summer! At Living Touch Massage, we know the importance of a healthy routine. Jogging and power walking are fantastic ways to get your heart rate up and burn calories, but it's crucial to prioritize proper form to avoid injury. Here are some extended tips to keep your body aligned while you hit the pavement:  Sole Support: Invest in the Right Shoes
Running and walking both put stress on your feet and ankles, which can travel up your legs and cause lower back pain. Fight back by wearing shoes specifically designed for your chosen activity. Don't skimp! Change your shoes regularly, typically every 300-500 miles for running shoes and every year for walking shoes. Consider having a separate pair specifically for your workouts. Proper footwear provides cushioning, arch support, and stability specific to the demands of jogging or power walking. Uneven Terrain? Be Mindful of the Grade When you're out jogging or power walking, pay attention to the incline of the road. It's easy to overlook, but even a slight crest can have consequences. As you walk or run on an uneven surface, one leg is often lower than the other. This can lead to imbalances in your hips, knees, and even your neck over time. To avoid these issues, prioritize flat paths whenever possible. If you must walk on an incline, try to alternate directions on your route so that each leg gets equal work on the incline and decline. Level Up Your Walk: Seek Flat Surfaces While nature trails might seem like a scenic alternative to sidewalks, they often come with uneven terrain. This can be a nice occasional change of pace, but for consistent exercise, it's generally better to stick to level surfaces like sidewalks or tracks. This will help you maintain proper form and reduce the risk of developing pain in your back, hips, and knees. Listen to Your Body: Warm Up, Cool Down, and Stretch Just like any workout, proper warm-up and cool-down are essential for jogging and power walking. Dynamic stretches like leg swings, arm circles, and lunges will prepare your muscles for movement and help prevent injuries. After your workout, dedicate time to static stretches that hold each pose for 20-30 seconds to improve flexibility and reduce muscle soreness. Form Matters: Maintain Proper Posture While you're out there, focus on maintaining good posture. Here's the key:
Don't underestimate the importance of staying hydrated! Drink plenty of water before, during, and after your workout. You may also want to consider a sports drink for longer walks or jogs, especially in hot weather. Additionally, fuel your body with a healthy snack beforehand and replenish your energy stores with a balanced meal afterward. Living Touch Massage: Here to Help You Keep Moving Whether you're a seasoned jogger or a power walking newbie, prioritizing proper form is key to preventing injuries. By following these tips and listening to your body, you can keep your walks and jogs enjoyable and pain-free. And if you do experience any discomfort, Living Touch Massage os here to help. We can provide targeted relief, identify areas of tightness that may be contributing to pain, and offer advice on how to prevent future issues. Let's keep you moving comfortably! The call of the yard beckons, promising fresh air and a sense of accomplishment. But before you dive into raking that mountain of leaves or shoveling the winter's wrath, remember: your body is not a bulldozer. Just like any physical activity, yard work demands respect for proper ergonomics, or those pesky aches and pains will be back faster than a runaway squirrel.  Ditch the Static, Embrace the Flow:
Even with the best intentions, yard work can leave your muscles feeling like battle-weary soldiers. This is where massage therapy steps in, offering sweet relief:
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