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!
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! |
