The irony in the phrase "Urban Zen" is obvious, we urbanites are rarely spoken about in the same breath as zen, peace or calm so what in the world is this oxymoron all about?
At Zen Soul Spa, urban zen is a concept that fuses urban living together with modern, convenient and effective spa treatments delivered right here in our downtown Brooklyn (Brooklyn Heights) massage & acupuncture studio. At Zen Soul Spa - Massage & Acupuncture we know that you work hard in and outside of the home, whether crunching over your computers, rockin the children to sleep, or carrying those god-forsaken mega pocketbooks while your shoulders cry out in pain and discomfort - ouch! Now doesn't a weekly massage dedicated to restoring your senses, your mind, body and your soul in our conveniently located Brooklyn Heights/downtown Brooklyn massage & acupuncture studio sound like urban zen to you?
Choose the "Signature Massage" to work out those tense, stiff and knotty areas that give you grief day and/or night. Relax, soothe and release that stress and sleep better with the "Absolute Bliss" massage. And get "Pampered from your Head to your Toes" with a 50 minute massage, 25 minute reflexology and scalp massage all in one zenful massage session. Buy a series of 5 or more of any of these massages and save $5 - $10 off each session plus regular treatments all delivered by our thoughtful and caring therapists.
Now you too can join urban zen living right here at Zen Soul Spa in Brooklyn Heights/downtown location for your choice of massage or acupuncture from our menu of healing modalities.
Visit our website at http://www.zensoulspa.com to begin your journey into urban zen living.
Sunday, January 6, 2008
10 Eco-Friendly Tips for '08
Each year around this time we promise ourselves that we will look, feel and be our best. Lose those extra pounds, stop smoking, exercise and get into shape, clear up our skin and then rejuvenate it, look and feel better than we did in our crazy 20's and the list goes on and on , doesn't it? While all this chatter goes on in my mind all too often every January, I decided to do something different this year and focus on "rejuvenating" and beautifying our Mother Earth as well. I've begun by recycling all my garbage at home, when I'm on the street or at work. I continue to avoid products with excess packaging, I've linked up with an eco-friendly company and am in the process of changing all my household cleaning products over to their environmentally - friendly products and I'm passing down these lessons to my children.
Here are 10 eco-friendly tips from care2.com we can all benefit from:
SIMPLE SOLUTION: Here are some tips that ensure clean air and water, careful use of resources, and safe, healing products.
1. USE NATURAL MASSAGE OIL -- Skip mineral oil
2. CLEAN THE AIR WITH PLANTS-- And give more oxygen to your air
3. CHOOSE BEESWAX OR VEGETABLE-OIL CANDLES -- Skip those with paraffin
4. DRINK LOTS OF FILTERED WATER -- Choose the best filter for you
5. CLEAN YOUR TUB WITHOUT POISONS -- Soft scrubber, drain cleaner
6. TURN TO NATURAL SCENTS -- Skip synthetic fragrances
7. CONSERVE WATER AND ENERGY -- Simple steps will help
8. EAT ORGANIC FOOD - Local, fresh and seasonal
9. CHOOSE NATURAL, NONTOXIC BODYCARE PRODUCTS - Healthy body and earth
10. USE EARTH FRIENDLY FEMININE PRODUCTS, PAPER GOODS AND ACCESSORIES -- Skip the plastic
TOP TEN -- MORE DETAILS
1. USE NATURAL MASSAGE OIL -- Skip mineral oil
WHY: Mineral oil is a refined petroleum product providing no nutrients to the skin. Petroleum products are non-renewable resources and many petroleum-based ingredients that have been used in consumer products are now known to be carcinogens.
HOW: Massage therapists love coconut oil for massage, because it melts on contact with the skin, leaves a protective barrier on the skin, has a slight lathering ability, and easily washes out of towels. Other oils stain, and towels become odorous after a while. Coconut oil is available in many natural food stores. Another alternative is to use vegetable or nut cooking oil. Test a few different kinds before you find one that feels great on your skin. Old, dry skin loves avocado oil, for example, whereas grapeseed oil is less oily, and safflower oil is a good all purpose solution. A variety of oils are available in health food stores, such as organic unrefined oils from Spectrum Naturals.
HIGHLIGHTS: Save resources, reduce your need for products that foster the polluting petroleum refining industry.
2. CLEAN THE AIR WITH PLANTS-- And give more oxygen to your air
WHY: The Environmental Protection Agency (EPA) ranks indoor air pollution as one of the top five threats to public health, and most Americans spend 90 percent of the time indoors. Living with clean indoor air is best for health.
HOW: Studies show that plants can reduce pollutants by significant amounts.
HIGHLIGHTS: Plants bring more oxygen to your home, clean the air, and are aesthetically pleasing.
3. CHOOSE BEESWAX OR VEGETABLE-OIL CANDLES -- Skip those with paraffin
WHY: Paraffin is a petroleum product, which is not a renewable resource and causes pollution in its production.
HOW: Pure beeswax and vegetable oil candles are readily available. Some brands include Beeswax Candles; Pure Light Candles; and Pure Essential Oil Candles.
MORE: Candle soot can cause indoor air pollution.
4. DRINK LOTS OF FILTERED WATER -- Choose the best filter for you
WHY: Reports of heavy metals, industrial chemicals, and pesticides seeping into drinking water, along with the offensive smell of chlorine in city water supplies, lead many to look at available home water filtration systems.
HOW: The first step in an intelligent and effective water treatment program is an analysis of your water source. Your choice of filtering system will be different if you draw water from a well or use a municipal source. As a rule of thumb, Reverse Osmosis is often considered best for well water because it filters bacteria, whereas Carbon Filters are best for municipal sources since it removes metals and pollutants, but not bacteria (which is removed by municipalities). Distillation removes everything, along with minerals needed for health, but some prefer the complete removal of contaminants that distillation provides.
HIGHLIGHTS: Good, clean, healthy water to drink; awareness that for the health of the planet, we need not to pollute rivers, lakes, and the sea.
5. CLEAN YOUR TUB WITHOUT POISONS -- Soft scrubber, drain cleaner
WHY: Toxic cleaning products not only threaten your health, but leach into the environment and threaten our wildlife and water supply.
HOW: Try products from 7th Generation or Melaleuca like their Tub & Tile™ Soap Scum and Water Spot Remover.
HIGHLIGHTS: Clean, fresh, healthier air; no contamination of the waste water stream.
6. TURN TO NATURAL SCENTS -- Skip synthetic fragrances
WHY: Many of the ingredients in synthetic perfumes are considered hazardous chemicals. Petroleum-based synthetic perfumes are not sustainable and the ingredients can be toxic to your health and the environment. Instead, try pure essential oils! People who are sensitive to synthetic perfumes typically have no problems with this natural alternative. Pure essential oils are also harvested more sustainably with very little impact on the environment.
HOW: Get to know natural brands in your local markets. Some brands of pure essential oils include Frontier's, Attar, and Mt. Harmony Oils.
HIGHLIGHTS: Better health for you and the chemically sensitive people around you; aromatherapy benefit from natural oils.
7. CONSERVE WATER AND ENERGY-- Simple steps will help
WHY: High energy use at home not only damages the environment we live in but also increases your costs. Groundwater is being used at a rate 25 percent greater than its rate of replenishment -- we need to reduce our water use to guarantee we'll have water in the future. We are sure that wildlife and plants would thank you too, if they could …
HOW: Reuse water instead of pouring it down the drain when there may be another use for it such as watering a plant or garden, or for cleaning around your home. Turn off the water while you are lathering your hair or brushing your teeth. Repair dripping faucets by replacing washers. If your faucet is dripping at a rate of one drop per second, you can expect to waste 2,700 gallons per year. This adds to the cost of water and sewer utilities and adds to your water bill. Toilets can also leak. To see if yours does, put food coloring in the storage device, and wait a half hour. If the water in the bowl changes color, you have a leak. (Flush toilet after test so it doesn't stain the bowl.)
Take shorter showers or shallow baths (boohoo!) to make a big difference. In addition, install low flow showerheads. A family of four using low-flow showerheads can save about 20,000 gallons of water per year. You can save 3 to 4 gallons per minute when you turn on the tap if you install a flow restrictor in the shower.
Turn off lights when not in use, and replace light bulbs with fluorescents when you buy new bulbs. They'll last longer and save more energy. Or use candles instead (see above). Save about 3 percent of your heating costs for every degree you lower your thermostat during winter. During summer, you'll cut cooling costs 3 to 4 percent for every degree you raise your thermostat.
Lower the temperature of your water heater to 120 degrees. Wrap water heater with a water heater blanket, especially if it's in an unheated area. Wrap the tank and pipes for additional savings.
Skip the hair dryer and air dry your hair; open the window instead of using a fan.
HIGHLIGHTS: Make a difference by installing more energy-efficient appliances such as fluorescent bulbs. Save costs and resources by maintaining the thermostat and setting appropriate temperatures on water heaters.
8. EAT ORGANIC FOOD - Local, fresh and seasonal
WHY: Fresh, organic, local and seasonal food supports local farms, requires less energy, is less packaged, and is nutritious and healthy.
HOW: Learn what products are in season near you. For example, understand that when you buy bananas in the summer in California in the supermarket it has most likely been shipped thousands of miles, and wasted significant energy in the process. Find a local farmers' market, or local farm stand, to supply you with fresh produce. Local farms also can supply organic dairy products.
HIGHLIGHTS: A healthy diet that supports local farms.
9. CHOOSE NATURAL AND NONTOXIC PRODUCTS -- Keep your health and the earth in mind
WHAT: Skin and hair care, hair spray and styling, antiperspirants, soap, sun protection, shaving products, cosmetics, insect repellents, hair dyes and perms, dental hygiene, etc. Use less of it to save resources.
WHY: Synthetically derived cosmetics and personal care products can cause a wide array of health problems, including allergic reactions, cancer risk, neurological impairment, hormone disruption, and sensitization. The manufacture of toxic ingredients can cause long-lasting environmental harm, as can washing these chemicals down the drain.
HOW: Get to know different brands of natural personal care products sold your local or an online natural foods store. Read labels to find all-natural ingredients, and start experimenting to find brands you like. Some brands to look for include Aubrey Organics, Logona, Kiss My Face, Tom's of Maine, Burt's Bees, Zia's, and Aveda (salons only).
HIGHLIGHTS: Safety, better for health and the environment, natural products are inherently more nourishing for the body than synthetic.
MORE: Visit Care2's "Healthy Self" channel for dozens of ideas, tips, natural formulas, and links.
10. USE EARTH FRIENDLY FEMINE PRODUCTS, PAPER GOODS AND ACCESSORIES -- Skip the plastic
WHY: One of the most important things you can do is buy paper products that aren't bleached with chlorine. Chlorine bleached paper can contain dioxin and organochlorine -- carcinogenic residues that can transfer to any food or person they come in contact with. Choose instead unbleached paper towels, tampons, napkins, facial tissue, and bathroom tissue.
HOW: Green product companies such as Seventh Generation and NatraCare Offer a number of unbleached paper products. Natural fiber towels and accessories are found at Linens & Things, Bed, Bath & Beyond, Gaiam.com, and more.
Choose a high-quality metal razor, or use an electric razor, instead of disposables.
HIGHLIGHTS: Protect your health and the environment from dangerous chemicals.
Visit my website for an eco-friendly massage at www.zensoulspa.com.
Here are 10 eco-friendly tips from care2.com we can all benefit from:
SIMPLE SOLUTION: Here are some tips that ensure clean air and water, careful use of resources, and safe, healing products.
1. USE NATURAL MASSAGE OIL -- Skip mineral oil
2. CLEAN THE AIR WITH PLANTS-- And give more oxygen to your air
3. CHOOSE BEESWAX OR VEGETABLE-OIL CANDLES -- Skip those with paraffin
4. DRINK LOTS OF FILTERED WATER -- Choose the best filter for you
5. CLEAN YOUR TUB WITHOUT POISONS -- Soft scrubber, drain cleaner
6. TURN TO NATURAL SCENTS -- Skip synthetic fragrances
7. CONSERVE WATER AND ENERGY -- Simple steps will help
8. EAT ORGANIC FOOD - Local, fresh and seasonal
9. CHOOSE NATURAL, NONTOXIC BODYCARE PRODUCTS - Healthy body and earth
10. USE EARTH FRIENDLY FEMININE PRODUCTS, PAPER GOODS AND ACCESSORIES -- Skip the plastic
TOP TEN -- MORE DETAILS
1. USE NATURAL MASSAGE OIL -- Skip mineral oil
WHY: Mineral oil is a refined petroleum product providing no nutrients to the skin. Petroleum products are non-renewable resources and many petroleum-based ingredients that have been used in consumer products are now known to be carcinogens.
HOW: Massage therapists love coconut oil for massage, because it melts on contact with the skin, leaves a protective barrier on the skin, has a slight lathering ability, and easily washes out of towels. Other oils stain, and towels become odorous after a while. Coconut oil is available in many natural food stores. Another alternative is to use vegetable or nut cooking oil. Test a few different kinds before you find one that feels great on your skin. Old, dry skin loves avocado oil, for example, whereas grapeseed oil is less oily, and safflower oil is a good all purpose solution. A variety of oils are available in health food stores, such as organic unrefined oils from Spectrum Naturals.
HIGHLIGHTS: Save resources, reduce your need for products that foster the polluting petroleum refining industry.
2. CLEAN THE AIR WITH PLANTS-- And give more oxygen to your air
WHY: The Environmental Protection Agency (EPA) ranks indoor air pollution as one of the top five threats to public health, and most Americans spend 90 percent of the time indoors. Living with clean indoor air is best for health.
HOW: Studies show that plants can reduce pollutants by significant amounts.
HIGHLIGHTS: Plants bring more oxygen to your home, clean the air, and are aesthetically pleasing.
3. CHOOSE BEESWAX OR VEGETABLE-OIL CANDLES -- Skip those with paraffin
WHY: Paraffin is a petroleum product, which is not a renewable resource and causes pollution in its production.
HOW: Pure beeswax and vegetable oil candles are readily available. Some brands include Beeswax Candles; Pure Light Candles; and Pure Essential Oil Candles.
MORE: Candle soot can cause indoor air pollution.
4. DRINK LOTS OF FILTERED WATER -- Choose the best filter for you
WHY: Reports of heavy metals, industrial chemicals, and pesticides seeping into drinking water, along with the offensive smell of chlorine in city water supplies, lead many to look at available home water filtration systems.
HOW: The first step in an intelligent and effective water treatment program is an analysis of your water source. Your choice of filtering system will be different if you draw water from a well or use a municipal source. As a rule of thumb, Reverse Osmosis is often considered best for well water because it filters bacteria, whereas Carbon Filters are best for municipal sources since it removes metals and pollutants, but not bacteria (which is removed by municipalities). Distillation removes everything, along with minerals needed for health, but some prefer the complete removal of contaminants that distillation provides.
HIGHLIGHTS: Good, clean, healthy water to drink; awareness that for the health of the planet, we need not to pollute rivers, lakes, and the sea.
5. CLEAN YOUR TUB WITHOUT POISONS -- Soft scrubber, drain cleaner
WHY: Toxic cleaning products not only threaten your health, but leach into the environment and threaten our wildlife and water supply.
HOW: Try products from 7th Generation or Melaleuca like their Tub & Tile™ Soap Scum and Water Spot Remover.
HIGHLIGHTS: Clean, fresh, healthier air; no contamination of the waste water stream.
6. TURN TO NATURAL SCENTS -- Skip synthetic fragrances
WHY: Many of the ingredients in synthetic perfumes are considered hazardous chemicals. Petroleum-based synthetic perfumes are not sustainable and the ingredients can be toxic to your health and the environment. Instead, try pure essential oils! People who are sensitive to synthetic perfumes typically have no problems with this natural alternative. Pure essential oils are also harvested more sustainably with very little impact on the environment.
HOW: Get to know natural brands in your local markets. Some brands of pure essential oils include Frontier's, Attar, and Mt. Harmony Oils.
HIGHLIGHTS: Better health for you and the chemically sensitive people around you; aromatherapy benefit from natural oils.
7. CONSERVE WATER AND ENERGY-- Simple steps will help
WHY: High energy use at home not only damages the environment we live in but also increases your costs. Groundwater is being used at a rate 25 percent greater than its rate of replenishment -- we need to reduce our water use to guarantee we'll have water in the future. We are sure that wildlife and plants would thank you too, if they could …
HOW: Reuse water instead of pouring it down the drain when there may be another use for it such as watering a plant or garden, or for cleaning around your home. Turn off the water while you are lathering your hair or brushing your teeth. Repair dripping faucets by replacing washers. If your faucet is dripping at a rate of one drop per second, you can expect to waste 2,700 gallons per year. This adds to the cost of water and sewer utilities and adds to your water bill. Toilets can also leak. To see if yours does, put food coloring in the storage device, and wait a half hour. If the water in the bowl changes color, you have a leak. (Flush toilet after test so it doesn't stain the bowl.)
Take shorter showers or shallow baths (boohoo!) to make a big difference. In addition, install low flow showerheads. A family of four using low-flow showerheads can save about 20,000 gallons of water per year. You can save 3 to 4 gallons per minute when you turn on the tap if you install a flow restrictor in the shower.
Turn off lights when not in use, and replace light bulbs with fluorescents when you buy new bulbs. They'll last longer and save more energy. Or use candles instead (see above). Save about 3 percent of your heating costs for every degree you lower your thermostat during winter. During summer, you'll cut cooling costs 3 to 4 percent for every degree you raise your thermostat.
Lower the temperature of your water heater to 120 degrees. Wrap water heater with a water heater blanket, especially if it's in an unheated area. Wrap the tank and pipes for additional savings.
Skip the hair dryer and air dry your hair; open the window instead of using a fan.
HIGHLIGHTS: Make a difference by installing more energy-efficient appliances such as fluorescent bulbs. Save costs and resources by maintaining the thermostat and setting appropriate temperatures on water heaters.
8. EAT ORGANIC FOOD - Local, fresh and seasonal
WHY: Fresh, organic, local and seasonal food supports local farms, requires less energy, is less packaged, and is nutritious and healthy.
HOW: Learn what products are in season near you. For example, understand that when you buy bananas in the summer in California in the supermarket it has most likely been shipped thousands of miles, and wasted significant energy in the process. Find a local farmers' market, or local farm stand, to supply you with fresh produce. Local farms also can supply organic dairy products.
HIGHLIGHTS: A healthy diet that supports local farms.
9. CHOOSE NATURAL AND NONTOXIC PRODUCTS -- Keep your health and the earth in mind
WHAT: Skin and hair care, hair spray and styling, antiperspirants, soap, sun protection, shaving products, cosmetics, insect repellents, hair dyes and perms, dental hygiene, etc. Use less of it to save resources.
WHY: Synthetically derived cosmetics and personal care products can cause a wide array of health problems, including allergic reactions, cancer risk, neurological impairment, hormone disruption, and sensitization. The manufacture of toxic ingredients can cause long-lasting environmental harm, as can washing these chemicals down the drain.
HOW: Get to know different brands of natural personal care products sold your local or an online natural foods store. Read labels to find all-natural ingredients, and start experimenting to find brands you like. Some brands to look for include Aubrey Organics, Logona, Kiss My Face, Tom's of Maine, Burt's Bees, Zia's, and Aveda (salons only).
HIGHLIGHTS: Safety, better for health and the environment, natural products are inherently more nourishing for the body than synthetic.
MORE: Visit Care2's "Healthy Self" channel for dozens of ideas, tips, natural formulas, and links.
10. USE EARTH FRIENDLY FEMINE PRODUCTS, PAPER GOODS AND ACCESSORIES -- Skip the plastic
WHY: One of the most important things you can do is buy paper products that aren't bleached with chlorine. Chlorine bleached paper can contain dioxin and organochlorine -- carcinogenic residues that can transfer to any food or person they come in contact with. Choose instead unbleached paper towels, tampons, napkins, facial tissue, and bathroom tissue.
HOW: Green product companies such as Seventh Generation and NatraCare Offer a number of unbleached paper products. Natural fiber towels and accessories are found at Linens & Things, Bed, Bath & Beyond, Gaiam.com, and more.
Choose a high-quality metal razor, or use an electric razor, instead of disposables.
HIGHLIGHTS: Protect your health and the environment from dangerous chemicals.
Visit my website for an eco-friendly massage at www.zensoulspa.com.
Saturday, June 16, 2007
The Five-Minute Massage
Follow these simple steps to give a short, but incredibly relaxing neck and shoulder massage - the five minute massage.
In this stressed-out world, nothing beats a neck and shoulder massage. A simple shoulder rub or back massage can be incredibly relaxing. Giving an effective professional-level therapeutic massage is something that requires training and years of practice. However, here are some simple techniques that you can use to perform a short, safe and simple massage. The massage techniques outlined here are of limited therapeutic value. You won’t be able to fix tendinitis or get rid of chronic headaches, but you certainly will be able to help your partner relax a little and release some tension.
SOME SIMPLE RULES
While most people love and welcome a quick shoulder rub, check with your partner to be sure that they want a massage before starting. If the person has any severe pain or has had any recent injuries to the neck or shoulder area, don’t do this massage. Instead, suggest they see a massage profesional. While the massage may feel good, it could aggravate their condition. The massage should not be painful. It should feel good. Pain will make your partner tense up and defeats the purpose of the massage. So be sure to check in occasionally to find out if the pressure is comfortable. Don’t massage anything that feels bony. Bones don’t relax. They also tend to be very pain sensitive. So everything you massage should feel relatively soft.
DON'T WRECK YOUR BODY
If you’ve tried to give someone a massage in the past, you may have found that by the time they felt relaxed your hands and arms ached. Follow these simple principles and you’ll be able to give a relaxing massage without feeling like you’ve wrecked your body:
• Keep your shoulders relaxed
• Keep your back straight and avoid bending excessively
• Relax your hands between each movement
• Use a slow, even pace
• Use your thumbs as little as possible and now, the techniques...
Here are some techniques for the shoulders and neck. You’ll do these techniques while your partner sits upright in a regular chair. They can be done anywhere – in the office or at the kitchen table. The shoulder muscle is called the “trapezius” muscle. Massage therapists usually just call it the “traps”. This is easy to remember because this is where most of us trap our tension. The first technique is a simple compression movement that uses the forearms. Stand behind your partner and rest your forearms on the top of their shoulders as close to the neck as possible. Keep your palms down so the fleshy part of your forearm, not the bony part, lies on the muscle. Let your weight fall straight down onto their shoulders toward their seat. Avoid pushing them forward and be careful that you don’t lean on their head. Hold this for several seconds. Slowly lift the arms and move them down the shoulder one inch. Let your weight fall through your arms again. Repeat this process several times. As soon as you start to feel the bony part of their shoulder under your forearm, stop, bring your forearms to the starting position and repeat the technique again.
This forearm compression technique is simple to do, but feels fabulous. Now, move to the side of your partner. Feel the tip of the shoulder with your fingers. It will feel hard and bony. Move your fingers toward the neck until you feel some soft muscle under your fingers. Place your thumbs on that spot. Put one thumb on top of the other for reinforcement — each thumb will be doing just half the work. Press straight down with the thumbs. You’ll be pressing on the trapezius muscle again. Press down slowly, then hold the thumbs in the muscle for a couple of seconds and then slowly ease off the pressure. Move one thumb width towards the neck and repeat the compression. You should be able to do four to six compressions before you reach the neck. Once you reach the neck, move your thumbs back to the starting position and do a second set of compressions to those same points. Move to the other side of your partner and repeat these compressions to the other shoulder. For this third technique, you’ll have to stand behind your partner. Drape one hand over each shoulder as close to the neck as possible. Squeeze the trapezius between the fingertips and the heel of the hand. Keep your thumb beside your index finger so that it stays out of the way. Hold the squeeze for a couple of seconds and then slowly release your grip. Move out one inch toward the shoulders and repeat. You should be able to get three or four squeezes in before you run out of muscle. Be sure that you have the whole muscle in your hand so that you don’t pinch the skin. As well, don’t put your fingers too far around the front of the neck. You don’t want to choke your partner. In the back of the neck you have extensor muscles that hold the head upright. Because of poor posture and extended periods of sitting at computers, these muscles can become very tight, tender and achy.
To massage the neck extensors, stand to the side of your partner. If you are standing on the right side, make a C-shape with your left hand. Drape this hand over the back of the neck. Press gently into the sides of the neck with your fingers and thumbs. While maintaining this gentle pressure, do a large circular kneading action with your hand. The movement may remind you of picking a cat up by the back of the neck. This technique is usually referred to as a C-lift or C-scoop. Do a half-dozen circles in one spot and then move up or down the neck an inch and repeat. Massage along the whole length of the neck. Be careful not to pinch the skin at the back of the neck. Move the skin with the fingers instead of sliding over the skin, so that you don’t burn or irritate the skin. Lastly, you’ll do a little kneading to the base of the skull. This is where the extensor muscles attach into the head. To do this, cup your hand around the base of the skull. Gently rest your free hand on your partner’s forehead to support the head. Now move the fingers in a small circular motion, pressing into the skull as you knead. Do six to eight little circles. Again move the skin and hair with your fingers instead of sliding so that you don’t pull the hair. Lift the fingers and move them a little closer to the center. Repeat the kneading action. Do several sets like this. To do the other side of the skull, move to the opposite side of your partner. Finish off your massage with several gentle stroking actions down the head and back. These techniques should take about five minutes to perform. If you want to massage longer, simply do more sets of each technique.
If you have any questions or would like more tips on how to give a simple massage, ask your massage therapist or
visit my website at www.zensoulspa.com
to book an appointment for the "Pamper Your Partner" Massage where you and a partner will receive and learn to give a full massage.
In this stressed-out world, nothing beats a neck and shoulder massage. A simple shoulder rub or back massage can be incredibly relaxing. Giving an effective professional-level therapeutic massage is something that requires training and years of practice. However, here are some simple techniques that you can use to perform a short, safe and simple massage. The massage techniques outlined here are of limited therapeutic value. You won’t be able to fix tendinitis or get rid of chronic headaches, but you certainly will be able to help your partner relax a little and release some tension.
SOME SIMPLE RULES
While most people love and welcome a quick shoulder rub, check with your partner to be sure that they want a massage before starting. If the person has any severe pain or has had any recent injuries to the neck or shoulder area, don’t do this massage. Instead, suggest they see a massage profesional. While the massage may feel good, it could aggravate their condition. The massage should not be painful. It should feel good. Pain will make your partner tense up and defeats the purpose of the massage. So be sure to check in occasionally to find out if the pressure is comfortable. Don’t massage anything that feels bony. Bones don’t relax. They also tend to be very pain sensitive. So everything you massage should feel relatively soft.
DON'T WRECK YOUR BODY
If you’ve tried to give someone a massage in the past, you may have found that by the time they felt relaxed your hands and arms ached. Follow these simple principles and you’ll be able to give a relaxing massage without feeling like you’ve wrecked your body:
• Keep your shoulders relaxed
• Keep your back straight and avoid bending excessively
• Relax your hands between each movement
• Use a slow, even pace
• Use your thumbs as little as possible and now, the techniques...
Here are some techniques for the shoulders and neck. You’ll do these techniques while your partner sits upright in a regular chair. They can be done anywhere – in the office or at the kitchen table. The shoulder muscle is called the “trapezius” muscle. Massage therapists usually just call it the “traps”. This is easy to remember because this is where most of us trap our tension. The first technique is a simple compression movement that uses the forearms. Stand behind your partner and rest your forearms on the top of their shoulders as close to the neck as possible. Keep your palms down so the fleshy part of your forearm, not the bony part, lies on the muscle. Let your weight fall straight down onto their shoulders toward their seat. Avoid pushing them forward and be careful that you don’t lean on their head. Hold this for several seconds. Slowly lift the arms and move them down the shoulder one inch. Let your weight fall through your arms again. Repeat this process several times. As soon as you start to feel the bony part of their shoulder under your forearm, stop, bring your forearms to the starting position and repeat the technique again.
This forearm compression technique is simple to do, but feels fabulous. Now, move to the side of your partner. Feel the tip of the shoulder with your fingers. It will feel hard and bony. Move your fingers toward the neck until you feel some soft muscle under your fingers. Place your thumbs on that spot. Put one thumb on top of the other for reinforcement — each thumb will be doing just half the work. Press straight down with the thumbs. You’ll be pressing on the trapezius muscle again. Press down slowly, then hold the thumbs in the muscle for a couple of seconds and then slowly ease off the pressure. Move one thumb width towards the neck and repeat the compression. You should be able to do four to six compressions before you reach the neck. Once you reach the neck, move your thumbs back to the starting position and do a second set of compressions to those same points. Move to the other side of your partner and repeat these compressions to the other shoulder. For this third technique, you’ll have to stand behind your partner. Drape one hand over each shoulder as close to the neck as possible. Squeeze the trapezius between the fingertips and the heel of the hand. Keep your thumb beside your index finger so that it stays out of the way. Hold the squeeze for a couple of seconds and then slowly release your grip. Move out one inch toward the shoulders and repeat. You should be able to get three or four squeezes in before you run out of muscle. Be sure that you have the whole muscle in your hand so that you don’t pinch the skin. As well, don’t put your fingers too far around the front of the neck. You don’t want to choke your partner. In the back of the neck you have extensor muscles that hold the head upright. Because of poor posture and extended periods of sitting at computers, these muscles can become very tight, tender and achy.
To massage the neck extensors, stand to the side of your partner. If you are standing on the right side, make a C-shape with your left hand. Drape this hand over the back of the neck. Press gently into the sides of the neck with your fingers and thumbs. While maintaining this gentle pressure, do a large circular kneading action with your hand. The movement may remind you of picking a cat up by the back of the neck. This technique is usually referred to as a C-lift or C-scoop. Do a half-dozen circles in one spot and then move up or down the neck an inch and repeat. Massage along the whole length of the neck. Be careful not to pinch the skin at the back of the neck. Move the skin with the fingers instead of sliding over the skin, so that you don’t burn or irritate the skin. Lastly, you’ll do a little kneading to the base of the skull. This is where the extensor muscles attach into the head. To do this, cup your hand around the base of the skull. Gently rest your free hand on your partner’s forehead to support the head. Now move the fingers in a small circular motion, pressing into the skull as you knead. Do six to eight little circles. Again move the skin and hair with your fingers instead of sliding so that you don’t pull the hair. Lift the fingers and move them a little closer to the center. Repeat the kneading action. Do several sets like this. To do the other side of the skull, move to the opposite side of your partner. Finish off your massage with several gentle stroking actions down the head and back. These techniques should take about five minutes to perform. If you want to massage longer, simply do more sets of each technique.
If you have any questions or would like more tips on how to give a simple massage, ask your massage therapist or
visit my website at www.zensoulspa.com
to book an appointment for the "Pamper Your Partner" Massage where you and a partner will receive and learn to give a full massage.
The Pain-Free Pregnancy
Pregnancy can be a joyous time for a mother-to-be. However, the changes in a woman's body and natural fears and anxiety can also be very stressful, both physically and emotionally. Massage has a profound ability to decrease stress as well as prevent or minimize many of the common symptoms and discomforts of pregnancy. Regular massage therapy sessions can mean the difference between a comfortable, relaxed pregnancy and one defined by miserable aches and pains. Massage is especially useful because pregnant women are often unable to take many medications that are normally used to manage common problems. Massage can help manage these aches and pains and is completely safe for both the mother and fetus. According to a recent study published in the Journal of Psychosomatic Obstetrics and Gynecology, the benefits extend beyond just making mom feel good. Researchers found that for women who received regular massage, there were fewer complications both during pregnancy and afterwards, including fewer premature births. How can massage help? Massage can have a beneficial impact on a whole range of problems associated with pregnancy, not just muscle aches. Morning sickness is the nausea and vomiting that many women experience early in the pregnancy. Although it is called morning sickness, it can occur any time during the day or night. As with many other problems, hormones are largely to blame. However, stress also appears to play a very significant role. By using regular massage to relax, the incidence of nausea and vomiting can actually be reduced. Hormones can also cause constipation as they cause the muscles of the digestive tract to relax. Gentle massage to the abdomen can help relieve constipation by activating a reflex that stimulates movement in the intestines. Massage therapists can also use rocking and passive range of motion techniques to get things moving. Deeper abdominal massage that is often used to relieve constipation in non-pregnant clients is never used, so there is no risk to the fetus. Headaches are another common problem in pregnancy. A non-drug approach is by far the best way to treat them. Massage has been proven to be extremely useful in dealing with headaches and should be considered the preferred treatment choice. Research shows that headaches become shorter and less frequent with regular massage. In the second trimester more pronounced physical changes take place. As the abdomen and breasts grow larger, a woman's posture starts to change. Typically most women develop an increased curve in their lower back or sway back to compensate for the extra weight at the front of their bodies. It's no surprise that about half of all pregnant women develop back pain. Massage can help through this period by minimizing muscle imbalances, relaxing tense muscles and improving their blood flow. Many women avoid massage during pregnancy because they don’t think it’s possible to lie properly on the table. Lying prone (face down) will likely be comfortable until the fourth or fifth month. After that the therapist will work on your back as you lie in a semi-prone or sidelying position.
A massage therapist can help minimize episodes of back pain by developing a simple home exercise program to stretch and strengthen various muscles. Another distressing problem that massage can assist is swelling in the ankles and hands. It's common. About 75% of all pregnant women will experience ankle swelling during pregnancy. The increased fluid in the hands can cause carpal tunnel syndrome, a painful wrist condition. Massage has proven to be extremely effective in relieving this type of swelling as the broad sweeping massage movements help push the fluid out of the limbs. Massage therapists are flexible in their approach and can do massage to the back, legs and gluteals even when it is no longer possible to lie face down. By about month four or five in the pregnancy, your therapist will likely have you lie on your side for the massage. Lying on the back is usually fine until late in the third trimester. Throughout your pregnancy your massage therapist will always ensure that you are safe and comfortable.
DURING and AFTER LABOR
Massage is invaluable through a woman's pregnancy. It can be equally beneficial both through childbirth and afterwards. Labor is tough on a woman's body. It's painful, exhausting and stressful. Massage can be a wonderful way of helping the mother through the process. Massage helps the muscles relax between contractions, reduces pain and anxiety, increases self-assurance and also demonstrates loving encouragement and support. Your massage therapist may be willing to be present for support throughout labor. At the very least, they can teach the woman's partner or support team a variety of simple, effective techniques that can be used to give the mother some relief and support. After the birth, the focus falls on the newborn. Unfortunately, in all the excitement, the new mother's needs are often forgotten. However, this is a time when she could probably use massage the most. The massage can help greatly with her recovery process. For a number of weeks immediately after a vaginal birth, regular abdominal massage will help the uterus contract and shrink back to a normal size. It will relieve muscle aches and pains as well as help the woman deal with her fatigue. Mild depression is common after birth. About 60% of new mothers experience what is referred to as "postpartum blues". Massage can have a positive impact on a woman's emotional state and is a great way to lift her spirits. So if you are expecting a child or have recently become a new mom, make sure to get some regular massage. Your body will thank you. If you know someone who is pregnant, think of giving her a gift certificate for massage. It will be needed and appreciated. Although everyone's attention is on the mother and baby, it's important to remember that the new father could use massage too. New roles and responsibilities can produce a fair amount of stress and anxiety. Without a doubt the father will appreciate the opportunity to unwind and relax. A simple compression to the sacrum (a large bone at the back of the pelvis) during contractions can reduce back pain considerably. Massage can help you tremendously through labor. Ask your massage therapist if they do labor support. Alternatively, book an appointment where your massage therapist can teach your partner and support team some simple techniques to help you through the process.
To contact a qualified licensed massage therapist for an appointment or gift certificate, please
visit my website at
http://www.zensoulspa.com for more details.
A massage therapist can help minimize episodes of back pain by developing a simple home exercise program to stretch and strengthen various muscles. Another distressing problem that massage can assist is swelling in the ankles and hands. It's common. About 75% of all pregnant women will experience ankle swelling during pregnancy. The increased fluid in the hands can cause carpal tunnel syndrome, a painful wrist condition. Massage has proven to be extremely effective in relieving this type of swelling as the broad sweeping massage movements help push the fluid out of the limbs. Massage therapists are flexible in their approach and can do massage to the back, legs and gluteals even when it is no longer possible to lie face down. By about month four or five in the pregnancy, your therapist will likely have you lie on your side for the massage. Lying on the back is usually fine until late in the third trimester. Throughout your pregnancy your massage therapist will always ensure that you are safe and comfortable.
DURING and AFTER LABOR
Massage is invaluable through a woman's pregnancy. It can be equally beneficial both through childbirth and afterwards. Labor is tough on a woman's body. It's painful, exhausting and stressful. Massage can be a wonderful way of helping the mother through the process. Massage helps the muscles relax between contractions, reduces pain and anxiety, increases self-assurance and also demonstrates loving encouragement and support. Your massage therapist may be willing to be present for support throughout labor. At the very least, they can teach the woman's partner or support team a variety of simple, effective techniques that can be used to give the mother some relief and support. After the birth, the focus falls on the newborn. Unfortunately, in all the excitement, the new mother's needs are often forgotten. However, this is a time when she could probably use massage the most. The massage can help greatly with her recovery process. For a number of weeks immediately after a vaginal birth, regular abdominal massage will help the uterus contract and shrink back to a normal size. It will relieve muscle aches and pains as well as help the woman deal with her fatigue. Mild depression is common after birth. About 60% of new mothers experience what is referred to as "postpartum blues". Massage can have a positive impact on a woman's emotional state and is a great way to lift her spirits. So if you are expecting a child or have recently become a new mom, make sure to get some regular massage. Your body will thank you. If you know someone who is pregnant, think of giving her a gift certificate for massage. It will be needed and appreciated. Although everyone's attention is on the mother and baby, it's important to remember that the new father could use massage too. New roles and responsibilities can produce a fair amount of stress and anxiety. Without a doubt the father will appreciate the opportunity to unwind and relax. A simple compression to the sacrum (a large bone at the back of the pelvis) during contractions can reduce back pain considerably. Massage can help you tremendously through labor. Ask your massage therapist if they do labor support. Alternatively, book an appointment where your massage therapist can teach your partner and support team some simple techniques to help you through the process.
To contact a qualified licensed massage therapist for an appointment or gift certificate, please
visit my website at
http://www.zensoulspa.com for more details.
Monday, April 2, 2007
Better Than Botox?
The verdict is in - facial rejuvenation with acupuncture really works!!! After some uncertainity of how effective the well publicized "acupuncture facelift" was, I witnessed first-hand what I now call miraculous results from the very first treatment!
In January of this year I took a continuing education 16 hour weekend workshop in where I became certified in acupuncture facial rejuvenation, open only to licensed acupuncturists. My interest in the treatment stemmed from the tremendous growth in cosmetic procedures ranging from botox and laser treatments to surgeries lasting as long as a work day within the last five years alone. I wanted to provide a safe, affordable and relatively pain free alternative to all the botox and some of the nipping and tucking that's going on. Acupuncture can lift saggy jowls, clear up dark and puffy eye circles, eliminate fine lines, help diminish deep lines, tighten up pores and more.
It is common to look like you've been on vacation after the first session but by the 7th there is a marked improvement - you will look up to ten years younger and everyone will notice! 10 to 15 sessions are suggested for best results and each session lasts any where between 60 - 90 minutes. Acupuncture points on the body and in the ear are first needled to help support the facial treatment and points on the head and face are chosen according to what you want tucked, lifted and smoothed out.
Visit the website for an acupuncture facelift consultation in Brooklyn Heights with Regine Rousseau
at www.zensoulspa.com
In January of this year I took a continuing education 16 hour weekend workshop in where I became certified in acupuncture facial rejuvenation, open only to licensed acupuncturists. My interest in the treatment stemmed from the tremendous growth in cosmetic procedures ranging from botox and laser treatments to surgeries lasting as long as a work day within the last five years alone. I wanted to provide a safe, affordable and relatively pain free alternative to all the botox and some of the nipping and tucking that's going on. Acupuncture can lift saggy jowls, clear up dark and puffy eye circles, eliminate fine lines, help diminish deep lines, tighten up pores and more.
It is common to look like you've been on vacation after the first session but by the 7th there is a marked improvement - you will look up to ten years younger and everyone will notice! 10 to 15 sessions are suggested for best results and each session lasts any where between 60 - 90 minutes. Acupuncture points on the body and in the ear are first needled to help support the facial treatment and points on the head and face are chosen according to what you want tucked, lifted and smoothed out.
Visit the website for an acupuncture facelift consultation in Brooklyn Heights with Regine Rousseau
at www.zensoulspa.com
Sunday, March 18, 2007
10 Things You Can Do NOW to Stop Neck Pain!
Do you get headaches, shoulder pain, or neck pain at work? If you do, here’s a short checklist that might help you uncover some of the causes.
1. Have you had your eyes checked lately?
If your eyesight is not 100% you may be straining not only your eyes, but your neck and shoulders. Problems are not always obvious, so make an appointment for a thorough eye examination.
2. Do you slouch?
When you slouch, your head tilts back to see your work properly. This shortens your neck muscles, wears down the joints in your neck and may even compress the nerves that go to your arms.
3. Do you have adequate support for your arms and wrists?
Armrests will take the stress off your shoulder muscles which normally carry the weight of your shoulder girdle and arms. Also consider using a wrist support.
4. Do you hold the phone between your ear and shoulder?
One client who spent a whole day on the phone developed a trigger point in his neck that sent pain into his chest. He thought he was having a heart attack! If you spend a lot of time on the telephone, invest in a headset.
5. Is your work in front of you?
If you spend most of your day looking at a computer screen, make sure it’s in front of you and not positioned to the side so that you have to turn your head to see it.
6. Do you use a document holder?
Document holders keep your papers next to your computer screen so that you don’t have to twist your neck around trying to look at printed material that’s lying flat on the desk.
7. Do you take frequent breaks?
Take frequent short breaks. It’s the best thing you can do to prevent your muscles from tightening up.
8. Do you carry a heavy briefcase or purse?
Change sides frequently. Better yet, center the weight over both shoulders by using a knapsack.
9. Is it time for a stress check?
If you feel stressed often, you may need to take a serious look at your lifestyle and explore ideas for reducing your stress level.
10. Do you breathe?
If you don’t breathe properly your shoulders and neck muscles will tense up. Make a point to take deep breaths at various times during your workday - expanding your belly to full capacity upon the inhale rather than raising your shoulders and breathing into your chest alone.
If you have specific health concerns consult your medical doctor. The information contained on this site is educational only and is not intended to replace the advice of your personal health care providers.
Visit us at www.zensoulspa.com
1. Have you had your eyes checked lately?
If your eyesight is not 100% you may be straining not only your eyes, but your neck and shoulders. Problems are not always obvious, so make an appointment for a thorough eye examination.
2. Do you slouch?
When you slouch, your head tilts back to see your work properly. This shortens your neck muscles, wears down the joints in your neck and may even compress the nerves that go to your arms.
3. Do you have adequate support for your arms and wrists?
Armrests will take the stress off your shoulder muscles which normally carry the weight of your shoulder girdle and arms. Also consider using a wrist support.
4. Do you hold the phone between your ear and shoulder?
One client who spent a whole day on the phone developed a trigger point in his neck that sent pain into his chest. He thought he was having a heart attack! If you spend a lot of time on the telephone, invest in a headset.
5. Is your work in front of you?
If you spend most of your day looking at a computer screen, make sure it’s in front of you and not positioned to the side so that you have to turn your head to see it.
6. Do you use a document holder?
Document holders keep your papers next to your computer screen so that you don’t have to twist your neck around trying to look at printed material that’s lying flat on the desk.
7. Do you take frequent breaks?
Take frequent short breaks. It’s the best thing you can do to prevent your muscles from tightening up.
8. Do you carry a heavy briefcase or purse?
Change sides frequently. Better yet, center the weight over both shoulders by using a knapsack.
9. Is it time for a stress check?
If you feel stressed often, you may need to take a serious look at your lifestyle and explore ideas for reducing your stress level.
10. Do you breathe?
If you don’t breathe properly your shoulders and neck muscles will tense up. Make a point to take deep breaths at various times during your workday - expanding your belly to full capacity upon the inhale rather than raising your shoulders and breathing into your chest alone.
If you have specific health concerns consult your medical doctor. The information contained on this site is educational only and is not intended to replace the advice of your personal health care providers.
Visit us at www.zensoulspa.com
Sitting On The Job
First Hand News - Sitting On The Job
As the workforce has shifted from factories to offices, the incidence of back pain has increased dramatically. Researchers blame this increase on one simple activity that we do all the time - sitting.
Our bodies were not designed to sit for long periods of time. We were made to move. Almost everyone who sits for long periods of time will develop back pain, even with the use of an ergonomic chair. It's not uncommon to develop other problems as well. Surveys of office workers indicate that about half of all employees have frequent pain or stiffness in their necks and shoulders. Repetitive strain injuries like carpal tunnel syndrome are becoming more common and about 10% of keyboard users experience wrist pain or discomfort. Who would have thought that sitting could wreak such havoc on your body?
"Surveys indicate that almost half of
all office workers have frequent
pain or stiffness in their necks
and shoulders"
Your body needs movement to operate effectively. If you have a sedentary lifestyle or sit for most of the day, your body is going to start complaining. You have to move.
When your muscles contract, you assist the flow of blood and lymph fluid through your body. The muscles act as a pump. If they don't contract regularly the blood in your extremities pools and you may get swelling of your feet and hands or those parts may just feel cold because the blood circulation is insufficient.
When you sit for long periods of time certain postural muscles, like your shoulder muscles, become overworked. These will tend to become short and tight from overuse whereas other muscles like your gluteals, abdominal and mid-back muscles, will become weak and atrophy.
==============
Micro-break
==============
Lean back in your chair and stretch your arms up and your legs out. Wiggle your fingers and toes. Then do circles with your ankles and wrists. Continue to reach up and back, close your eyes, smile, breathe in deeply and out slowly several times.
In the short time it takes to perform this micro break, you have released the lock of your visual and mental tasks, stretched away muscle tension built up in your hips, spine, and arms and refreshed your body with extra oxygen by expanding your rib cage. You also improved your posture as well as the circulation of blood through your legs and arms. All this in less than 30 seconds!
Caution: Before trying this micro-break, be sure to check your chair for stability so that you don't fall over.
======================
Help for the deskbound
======================
If you are stuck behind a desk all day, there are a number of things you can
do to keep your body healthy.
Make sure you're using the chair to support your body. For example, most people never use the backrest properly to support the low back.
As they sit down they aim their bottom at the middle of the seat. Then to reach the backrest they slouch backwards. Are you guilty of this? If you are, start aiming your sitting bones toward the back edge of the chair as you sit down.
It's very important to take frequent breaks. Consider this study: Researchers had subjects sit in chairs as they measured tension in their back muscles. After about twenty minutes of sitting, their back muscles started spontaneously tensing up even though the chairs were adjusted to completely support their backs!
Taking breaks will keep your muscles from tightening up.
Use the 20/20 rule: Take a twenty second break at least every twenty minutes. Use these "micro-breaks" to stand up, stretch out and take a couple of deep breaths.
If possible vary the tasks you do throughout the day so that you don't work at one single activity for too long. For example, if your job involves typing and filing, alternate the tasks every half-hour.
Get a regular massage to help you get rid of accumulated tension, stretched out, overworked and tight muscles and to get your circulation going.
Lastly, be sure to exercise regularly. It is vitally important that you balance
your inactivity with activity. Try some form of gentle aerobics like running
or biking or strengthen, increase flexibilty and breathe deeper with yoga.
Go to www.zensoulspa.com for more information.
As the workforce has shifted from factories to offices, the incidence of back pain has increased dramatically. Researchers blame this increase on one simple activity that we do all the time - sitting.
Our bodies were not designed to sit for long periods of time. We were made to move. Almost everyone who sits for long periods of time will develop back pain, even with the use of an ergonomic chair. It's not uncommon to develop other problems as well. Surveys of office workers indicate that about half of all employees have frequent pain or stiffness in their necks and shoulders. Repetitive strain injuries like carpal tunnel syndrome are becoming more common and about 10% of keyboard users experience wrist pain or discomfort. Who would have thought that sitting could wreak such havoc on your body?
"Surveys indicate that almost half of
all office workers have frequent
pain or stiffness in their necks
and shoulders"
Your body needs movement to operate effectively. If you have a sedentary lifestyle or sit for most of the day, your body is going to start complaining. You have to move.
When your muscles contract, you assist the flow of blood and lymph fluid through your body. The muscles act as a pump. If they don't contract regularly the blood in your extremities pools and you may get swelling of your feet and hands or those parts may just feel cold because the blood circulation is insufficient.
When you sit for long periods of time certain postural muscles, like your shoulder muscles, become overworked. These will tend to become short and tight from overuse whereas other muscles like your gluteals, abdominal and mid-back muscles, will become weak and atrophy.
==============
Micro-break
==============
Lean back in your chair and stretch your arms up and your legs out. Wiggle your fingers and toes. Then do circles with your ankles and wrists. Continue to reach up and back, close your eyes, smile, breathe in deeply and out slowly several times.
In the short time it takes to perform this micro break, you have released the lock of your visual and mental tasks, stretched away muscle tension built up in your hips, spine, and arms and refreshed your body with extra oxygen by expanding your rib cage. You also improved your posture as well as the circulation of blood through your legs and arms. All this in less than 30 seconds!
Caution: Before trying this micro-break, be sure to check your chair for stability so that you don't fall over.
======================
Help for the deskbound
======================
If you are stuck behind a desk all day, there are a number of things you can
do to keep your body healthy.
Make sure you're using the chair to support your body. For example, most people never use the backrest properly to support the low back.
As they sit down they aim their bottom at the middle of the seat. Then to reach the backrest they slouch backwards. Are you guilty of this? If you are, start aiming your sitting bones toward the back edge of the chair as you sit down.
It's very important to take frequent breaks. Consider this study: Researchers had subjects sit in chairs as they measured tension in their back muscles. After about twenty minutes of sitting, their back muscles started spontaneously tensing up even though the chairs were adjusted to completely support their backs!
Taking breaks will keep your muscles from tightening up.
Use the 20/20 rule: Take a twenty second break at least every twenty minutes. Use these "micro-breaks" to stand up, stretch out and take a couple of deep breaths.
If possible vary the tasks you do throughout the day so that you don't work at one single activity for too long. For example, if your job involves typing and filing, alternate the tasks every half-hour.
Get a regular massage to help you get rid of accumulated tension, stretched out, overworked and tight muscles and to get your circulation going.
Lastly, be sure to exercise regularly. It is vitally important that you balance
your inactivity with activity. Try some form of gentle aerobics like running
or biking or strengthen, increase flexibilty and breathe deeper with yoga.
Go to www.zensoulspa.com for more information.
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