Sitting in a chair for 8+ hours a day often leads to repetitive stress injury and pain. Learn a practical and easy stretch for clients that sit behind a desk all day.

Quick Relief for the Chair Potato
By Karen Voight
LOS ANGELES TIMES

Do you find yourself spending more and more of your day sitting in a chair? This position often contributes to that stiff back and sore neck you feel at the end of your day or after prolonged sitting. Here is a quick stretch that you can do in a chair with armrests. It helps loosen tight muscles and relieve tension stored in your upper back and neck.

1. Sit near the front of your chair seat. Make sure that your knees are directly over your ankles and that your feet are not tucked underneath the chair. Lift your heels and squeeze your inner thighs together. Cross your arms in front of you, reaching the opposite armrest with each hand.

2. On an exhale, pull your navel in toward the back of your chair. Round your entire back and spread your shoulder blades apart as much as you can. Drop your chin toward your chest. Relax while you breathe deeply for six to eight breaths. Repeat as often as possible throughout the day.

Posted by Nicole at 03:50 PM
© 2009 Institute for Integrative HealthCare Studies. This work is reproduced with the permission of the Institute. www.Integrative-Healthcare.org

Buying a massage chair can be tricky if this is your first time. Because comfort and massage functions are the primary functions the massage chair will serve, the most important thing you can do in your research is go to multiple stores and try out a variety of brands, models, and designs.

Massage chairs have built in rollers, nodes, and air bags that try to emulate the hands and fingers of a massage therapist. When you are at the store trying the chairs out, notice the different massage functions as well as the intensity of the massage. Some chairs offer more massage functions, some allow you to set combinations of functions as well as the intensity. Most chairs that allow you to adjust the intensity will come with removable cushions. Just use more cushions to lighten the massage intensity, or fewer cushions to increase the intensity.

Inanimate comfort of the massage chair is really about supporting and filling the contours of your body. It comes down to size, and density of the chair. Removable cushions give users flexibility when it comes to density. You can add more cushions if you prefer to lounge on something soft or, if you need more support, remove cushions if you want your chair to be more firm with less support in specific areas of the body.

Comfort of the massage itself is about fitting the rollers to the size of the user. Some chairs start the back massage high in the backrest and rolls downward. For some people the starting position of the roller is too high and needs to be adjusted to start at a lower position. Some high end chairs will recognize the user’s height and automatically adjust accordingly. Even fancier featured chairs can even sense the location of the user’s spine. Other chairs will let you choose the sequence of massages and save settings that you like best to be performed the next time you hop on. Some chairs work areas other than the back like the arms, hips, legs and feet using air bags that inflate and deflate. Whatever you decide on, it is crucial to make sure you find a chair that fits your height or is adjustable to your height and anyone else who will be sharing use of the chair with you on a consistent basis.

For many people, the massage chair is a bulky item that will serve dual purpose as lounge chairs too. This being the case, you want your massage chair to be something that you look forward to when you come home. And being home is all about comfort.

Massage Chairs Review is designed to help you learn everything you need to know about massage chairs. When buying a chair we want you to be able to select the right chair and be aware of the different types of massage chairs and feature available.

Article Source: http://EzineArticles.com/?expert=Will_Edison

What to do about HEADACHES
Are you one of the many people who experience recurring headaches?
Experts now believe that nearly all headaches are due to either the effects of muscle tension or dilated blood vessels in the head or to a combination of both.
About 90% of headaches are part of the body’s response to physiological and emotional stress, most of which you can help to control.
About 10 % of people suffer from headaches that are caused by organic troubles i.e. Infections, tumours, high blood pressure, Visit your GP to check any possible underlying medical disorders if you are suffering headaches which have not responded to self help.
Tension headaches; quite often start in the base of the skull or the back of the neck and spread all over the head
Posture problems usually set this type of headache off. Computer operators, book-keepers, draftsmen, factory worker, drivers etc who stare intently and bend over their work, staying in the same position for too long, this causes the neck and head muscles become rigid and go into spasm.
This can cause constriction of the blood vessels and their network of nerves, the decreased circulation then adds to the pain of the muscle spasm, you then have a headache.
Many of these problems can be eliminated by good posture and short breaks throughout the day, which will revive the body and get the circulation flowing.

Corporate massages, workplace or onsite massages are the best thing for staff as this helps them relax and when they relax more work can be done.
www.therapy4u.biz
Visit my free self help website www.click2revive.co.uk

© copyright 2008 Joyce hardy

Massage, Aromatherapy, Hypnotherapy, Flower remedies, Reiki, Life coaching, Holistic counselling, Yoga, Meditation and Tai-chi are just a few.

You all need small doses of stress in your lives to give you motivation and stimulation and to protect you from danger, but not 24/7 in this fast moving world your body simply cannot cope.

The opposite of tension is relaxation this is really natures own form of tranquillizer
It has been proved in trials that you cannot feel fear, anger, insecure or anxious as long as your muscles remain totally relaxed, when your muscles relax so does your mind and emotional state.
Once you have mastered the technique of relaxation, by learning to ignore the conditioned responses you will have the chance to find your inner sanctuary and master your stress.

Check out are webite for your corporate, events, sports, office, onsite massages

The www.click2revive.co.uk website is free and designed to help office workers and all computer operators’ combat problems such as RSI. Back, neck and shoulder pain, headaches, stress and many posture related problems at work or at home . It is full of useful health tips and timed exercise breaks.

Joyce Hardy Holistic practitioner. MICHT. Hol. Dip BTAA. IIAHS.
Bowen & Integrated Health clinic on 07781418456
© copyright 2008 Joyce Hardy

Self awareness
The following stress relief technique and tips are extracts from my self help website www.click2revive.com.uk

Discussing your problems with a GP or trained therapist will help.

1. Eat properly good nutrition is a must, extra vitamin C & B complex can help as these vitamins are used in greater quantities by the body when under stress. Make sure you are drinking plenty of water, cut down on coffee and soft drinks.
2. Get plenty of exercise, fresh air, laughter & fun
3. Avoid useless and needless stress learn relaxation or meditation
4. When away from work: practice letting the phone ring, go on with whatever you are doing, by refusing to respond to the phone call you are in fact breaking the response and learning how to relax. If at first you find it impossible to ignore the urge to respond, delay it by counting to ten before you act, this breaks up the automatic workings of conditioning allowing you to be in control.
5 Use the same method of counting to ten when you are tempted to become angry, by holding off emotions of fear, panic or anger you may be able to break the automatic reflex completely.
6 By turning off your mobile phone you will give your mind and body a rest you have programmed your mind, it is on constant alert to answer that call.
7. Find that quiet place within yourself to help distance you from the stress of the moment, practice in your mind sitting on a sunny beach and feeling the warmth of the sun on your face, you will soon find that it becomes easier to get away from stress.

Visit our website www.therapy4u.biz to book your next coporate massages, event massage, sport massages or onsite massages.

The www.click2revive.co.uk website is free and designed to help office workers and all computer operators’ combat problems such as RSI. Back, neck and shoulder pain, headaches, stress and many posture related problems at work or at home . It is full of useful health tips and timed exercise breaks.

Joyce Hardy Holistic practitioner. MICHT. Hol. Dip BTAA. IIAHS.
Bowen & Integrated Health clinic on 07781418456
© copyright 2008 Joyce Hardy

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Stand with you feet slightly apart. Breathe normally Swing your right arm, as in back stroke. 10 times backwards. Then swing your arm forwards 10 times. Repeat with your left arm.

2. Breathe normally and stand straight. Take your left arm and reach behind your back as far as you can reach. Now take your right hand and reach over your right shoulder, reach your left hand up your back and try to touch or hold your fingers. Hold for the count of 5, now reverse hands. Repeat 3 times with each arm.

3. Breathe normally Sit on a sturdy chair with your back straight. (Breath in and out when you raise your knees.) Raise your knees and pull them up and towards you and then clasp around your knees with your arms. Your feet must not touch the chair and you must keep your back straight. Hold for a count of five, and then lowered your legs slowly to the floor. Repeat 3 times.

4. Stand with your legs apart, toes pointed to the sides. Keep your hips square to the front. Place your hands on your hips, keeping your legs straight; gently push your left hip over to the right. Feel the stretch on the inside of your left thigh, hold for the count of 10 then release. Repeat 5 times to both sides

5. Remove your shoes. Hold onto the wall or a chair for support. Stand on your left foot,lift your right leg with your knee bent and gently shake your right foot, let your ankle hang loose and floppy count to 10 as you shake. Then turn around and repeat with the left foot.

for all your onsite massages, corporate massages, event massages

http://www.click2revive.co.uk/timed_exercises.php?
mins=10

www.therapy4u.biz

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Breathe normally. Lying on your back, with your arms out at about shoulder level, palms flat on the floor. Raise your left leg and then bend your knee. Then try taking your knee over your body to touch the floor on the opposite side. Hold for 15 seconds. Repeat with the right leg.

2. Take a deep breath in. Place your hands on your chest elbows up and out to the side. Now open your arms and take them as far back as you can without straining. Breathe out as you bring your arms back to your chest. Repeat 5 times.

3. Stand with your legs apart, toes pointed to the sides. Keep your hips square to the front. Place your hands on your hips, keeping your legs straight; gently push your left hip over to the right. Feel the stretch on the inside of your left thigh, hold for the count of 10 then release. Repeat 5 times to both sides

4. Take a deep breath in, stretch your hands up above your head and stretch, come up on your toes if you can. Hold for a count of 4. Breathe out and relax your arms down to your sides and relax all muscles in your body. Repeat the stretch five times.

5. Remove your shoes. Try to wiggle your toes one by one, starting at the big toe and work to a little toe. For most people this is a difficult exercise to do, even if it means that you wiggle all toes together, you are still exercising the joints of your toes. Repeat this exercise five times with each foot.

for all your onsite massages, corporate massages, event massages

www.therapy4u.biz
http://www.click2revive.co.uk/timed_exercises.php?mins=10

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Breathe normally Sit on a sturdy chair with your back straight. (Breath in and out when you raise your knees.) Raise your knees and pull them up and towards you and then clasp around your knees with your arms. Your feet must not touch the chair and you must keep your back straight. Hold for a count of five, and then lowered your legs slowly to the floor. Repeat 3 times.

2. Take a deep breath in. Place your hands on your chest elbows up and out to the side. Now open your arms and take them as far back as you can without straining. Breathe out as you bring your arms back to your chest. Repeat 5 times.

3. Lay on a couch or bench. Breathe normally. Keep your feet flat and in contact with the surface. Slowly slide your feet towards your buttocks until your knees are raised Then gently slide them back down the bed and point your toes. Repeat 4 times. (If you have a problem with your back or your hips keep your feet in contact with the bed at all times). If you wish to extend this exercise you can do so by raising your knees to your chest.

4. Do some deep breathing and relax your whole body. Find a comfortable spot on floor lying on your back. Breathe normally. Stretch arms out to the side at shoulder height with the palms of your hands flat on the floor. Raise your legs and bend your knees, slowly move your legs over to one side of your body keeping knees together. Hold for 15 seconds. Repeat for the other side. Repeat twice.

5. Take a deep breath in, stretch your hands up above your head and stretch, come up on your toes if you can. Hold for a count of 4. Breathe out and relax your arms down to your sides and relax all muscles in your body. Repeat the stretch five times.

for all your onsite massages, corporate massages, event massages

http://www.click2revive.co.uk/timed_exercises.php?mins=10
www.therapy4u.biz

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Take a deep breath in and out and relax your whole body Sitting on the edge of the couch/bench or steady chair take your arms behind your back, clasp your hands together taking a deep breath and look up to the ceiling, then look down to your knees, breathe out release your arms and hug your body tight. Repeat 3 times.

2. Stand in bare feet with your back to the wall, place your feet about six inches away from the wall. Take a deep breath and exhale as you curl forwards from your waist let you arms hang loose and heavy and head floppy. Inhale and start to uncurl feeling the wall make contact with your spine as you come up. Continue up the wall, till your head is touching the wall and your back is straight. (To do this, keep your shoulders rounded.) Repeat 3 times

3. Stand with you feet slightly apart. Breathe normally Swing your right arm, as in back stroke. 10 times backwards. Then swing your arm forwards 10 times. Repeat with your left arm.

4. Lay on a couch or bench. Breathe normally. Keep your feet flat and in contact with the surface. Slowly slide your feet towards your buttocks until your knees are raised Then gently slide them back down the bed and point your toes. Repeat 4 times. (If you have a problem with your back or your hips keep your feet in contact with the bed at all times). If you wish to extend this exercise you can do so by raising your knees to your chest.

5. Remove your shoes. Hold onto the wall or a chair for support. Stand on your left foot,lift your right leg with your knee bent and gently shake your right foot, let your ankle hang loose and floppy count to 10 as you shake. Then turn around and repeat with the left foot.

for all your onsite massages, corporate massages, event massages

http://www.click2revive.co.uk/timed_exercises.php?mins=10
www.therapy4u.biz

This page contains 10-minute exercise routines. Including these exercises in your lunch break or daily routine could help you improve your posture, feel more refreshed and less lethargic in the afternoon. You can print this page or use the timer. Drink water before and after exercise.

Onsite Massage is a great gift to give to your fellow staff, onsite massage also creates a great space for your staff to work in.

1. Kneel on the floor. Sit back on to your heels.Take a deep breath in. Breath out as you now lean forward and rest your head on the floor. Stretch your arms out in front of you. Breathe normally and hold for 15 seconds. Take a deep breath in as you sit up. Repeat twice then stand and shake your whole body out.

2. Stand with your legs apart, toes pointed to the sides. Keep your hips square to the front. Place your hands on your hips, keeping your legs straight; gently push your left hip over to the right. Feel the stretch on the inside of your left thigh, hold for the count of 10 then release. Repeat 5 times to both sides.

3. Breathe normally Sit on a sturdy chair with your back straight. (Breath in and out when you raise your knees.) Raise your knees and pull them up and towards you and then clasp around your knees with your arms. Your feet must not touch the chair and you must keep your back straight. Hold for a count of five, and then lowered your legs slowly to the floor. Repeat 3 times.

4. Stand with your legs apart, toes pointing to the sides. Keep your hips square to the front. Bend your right knee until your left leg is comfortably straight. Raise your left arm up and over your head toward the ceiling and then gently stretch over to your right. Keep your body in line and feel a gentle stretch along your left side, hold for a count of 10. Repeat 5 times to both sides.

5. Do some deep breathing and relax your whole body. Find a comfortable spot on floor lying on your back. Breathe normally. Stretch arms out to the side at shoulder height with the palms of your hands flat on the floor. Raise your legs and bend your knees, slowly move your legs over to one side of your body keeping knees together. Hold for 15 seconds. Repeat for the other side. Repeat twice.

for all your onsite massages, corporate massages, event massages

www.therapy4u.biz
http://www.click2revive.co.uk/timed_exercises.php?mins=10