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Massage News - Articles of Interest

Stretching Techniques For Daily Ergonomics & Body Function

1/23/2025

 
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.
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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
  • Stretch: Gently lean your head ear to shoulder, holding for 10 seconds. Keep your chin tucked.
  • Head Turn: Turn your head slowly to look over your shoulder, then turn your head to look over your other shoulder​
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Upper Body
  • Shoulder Rolls: Circle your shoulders forward 5 times, then backwards 5 times. 
  • Wrist and Elbow: Put your arms straight out and interlock your fingers, palms facing outwards. Hold for 10 seconds.
  • Upper Back: Interlace your fingers and raise your arms straight above your head. Then, lean side to side.
  • Back Arch: Perhaps the most popular stretch; put your hands on your lower back and gently arch for a few seconds.​​
  • Chest Stretch: Sitting or standing, put your arms behind you and interlock your fingers if possible. Gently pull up your arms until you feel a stretch in your chest. 
Lower Body
  • Hips: Perform a lunge, then lean forward. 
  • Seated Hip: In a seated position, cross your right angle over your left knee. Sitting straight, lean forward. You will feel a stretch in the glute and hip. Hold for half a minute, then alternate. To deepen the stretch, press down on your right knee.
  • Inner Thigh: While seated, have your legs in a wide stance. With a straight back, lean forward and put your elbows in between your thighs. Push your thighs out to enhance the stretch.  ​​
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  • Knee Squeeze: Stand, and lift leg towards your chest. Hold your knee or underneath your leg and squeeze.
  • Outstretch: While sitting, hold one or both legs straight out. Flex your foot forwards and backwards to stretch out your calf muscle. 
  • Foot Rotation: Extend your leg and roll your foot, clockwise and counterclockwise.
Eyes
  • Exercises: Have your head forward, and sit/stand straight. Look up, then down. Look left, then right. Repeat. 
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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! ​
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Back-to-School Ergonomics: Protecting Your Joints

9/11/2024

 
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.
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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.

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Self Care isn’t Selfish: Mental Self-Care

4/12/2023

 
Mental self-care relates to any activities or routines that can help individuals maintain good mental health and support their well-being. Like any form of self-care, this can take shape in a variety of ways. Some types of mental self-care include mindfulness, self-reflection, setting boundaries, seeking support, engaging in hobbies and interests, getting enough sleep, and practicing self-care rituals routinely. 
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Mindfulness:
Mindfulness is paying attention to the present moment with curiosity and without judgment. It can help promote mental self-care through reduced stress, improved concentration, increased self-awareness, and enhanced emotional regulation.
Mindfulness practice can promote overall well-being by increasing positive emotions, such as happiness and gratitude. It can also aid in developing self-compassion by helping create a kind and non-judgmental attitude towards yourself.
Overall, mindfulness practice can help to develop a greater sense of self-awareness and self-compassion, reduce stress and anxiety, and improve overall mental well-being.

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Self-Care isn't Selfish: Social Self-Care

3/8/2023

 
As humans, we are wired to crave connection, to create deep lasting bonds; be that with a social circle, or just a social life in general. It is important to keep people around us as a support group or network. It’s part of how we develop as humans, and a tool we can use to manage our mental health state.
Self Care: Group enjoying an outdoor lunch together.
Self-care: Large crowd gathered watching the sun set

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Does Muscle Pain Have A Purpose?

2/16/2021

 
​We’ve all heard the phrase “no pain, no gain,” but is it the best advice to follow when it comes to our bodies? Originating in the 1980s as an exercise motto, it promised greater rewards for the price of hard, and even painful work. Under this conception competitive professionals, such as athletes, are required to endure pain (physical suffering) to achieve professional excellence. Medical experts agree that this philosophy is wrong for exercise and may have prompted the use of steroids in order to enhance performance. Thank goodness we’ve learned a lot more about our bodies over the last 30-40 years.
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Boo’s Off to School… Just Like His Boss.

9/12/2018

 
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​It is important be healthy and take care of your body. Two things most people think of when discussing a healthy lifestyle is their diet and fitness routine. These things are both important parts of living a healthy life, but how does massage fit in?

If you plan on getting a massage pre-workout, it is suggested that you go for a light massage. A light massage helps warm up the muscles and makes them more flexible. However, if you plan on working out after a deep tissue massage, you might want to think again. This can lead to increased soreness, and it can inhibit the effectiveness of the tissue work done during your massage.

There are five major benefits to post-workout massages:

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Recent Testimonials     ​
"After a car accident a few years ago I have had problems with my shoulder. Rita helped me with the pain when doctors couldn't."
- Jo A.
"I have suffered from chronic headaches and several back injuries for years. Regular massage has helped me to increase my flexibility and reduce muscular tension."
- Sheila P.

About Us
We are a family-owned and operated company, serving the Bemidji area since 2004. Rita Scholl Bergstrom has over 25 years' experience as a massage and bodywork practitioner.             ​
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