Category: <span>Deep Tissue Massage</span>

Lost muscle mass during COVID lockdown

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Millions of people missed out on regular exercise or activity during the Covid-19 pandemic and are likely to have lost muscle mass.
Jumping right back into an activity you haven’t done in a while and expecting to pick up where you left off may lead to unwanted aches and pains.
Muscle loss can lead to long-term problems with mobility and balance, in turn can trigger or aggravate a whole range of health conditions. There are things that you can do to get yourself back active.

Think of movement as an opportunity, not an inconvenience. Be active in as many ways as you can, both incidental activity and some regular, more vigorous exercise for extra health and fitness.

Why is incidental activity important?
Physical activity is a major factor in preventing and reducing the risk of many health conditions eg. heart disease. Physical activity can be accumulated in small amounts through the day or as a single longer session. These two types of activity produce similar health benefits. Also, many people find it easier to be active in lots of little ways throughout the day.. Remember to think of all types of physical activity as a chance to improve your health.

Examples of incidental activity:

  • getting up from your desk, shrug your shoulders up, in circles forward and back this will release any tightness in your neck & shoulders
  • after sitting for a long period of time, squeeze and release your butt (glutes)
  • Walking up stairs instead of taking the lift or escalators
  • Cycle or walk to work instead of driving
  • Do some gardening or mow the lawn
  • Make your leisure activities more active
    • Walk at golf instead of using a buggy
    • Throw or kick a football at the park

What are some ways to ramp up activity safely?
Getting started with some exercise or movement is the hardest thing for many people, don't try to do too much.
Starting small is the key to motivation, you need one small win every day.
Our upper body muscles may have weakened during the lockdown. Simple things like changing the way we shop may have added to the problems. Carrying loaded shopping bags is a great strength activity. The switch to online shopping means that's gone for many people.
The muscles in the front of your body are usually good at pushing, and the muscles in the back are good at pulling. You should try to balance them both. It doesn't need to be formal exercise. Moving things around in the garden or cleaning out a cupboard can give you the same workout.
Simple exercises for your lower body and your core can yield big benefits. Sit to stand exercises are good way to start, along with calf raises and stepping up and down the stairs. Just start with 10 repetitions and build up, when you're ready, and if it's appropriate, you move on to squats and lunges.

The single biggest factor in forming healthy habits is consistency. So the best way to achieve that is to set small goals which you know you can achieve. People with grandiose goals are much less likely to stick with them.

Best steps to resume activity after COVID-19 are:

  • Start with light activity, such as a daily 15 – to 30-minute walk, before breakfast, after dinner, or both!
  • Slowly ramp up your regimen over the days and/or weeks that follow.
  • Stop your activity, if you experience symptoms, such as shortness of breath, chest pains, and light-headedness or heart palpitations consult medical advice
  • Listen to your body, and if it’s too easy the first time, make it harder the next.
  • Hydration - drink up before, during and after exercise
  • Recovery - It’s good to exercise, but you need to have a day where your body can recover. If you do an activity seven days a week, there’s no opportunity for the body to recover ultimately, that can lead to overuse or injury.

Remember that patience is key, as you work yourself back into your routine.

Take 3 minutes each day – do these stretches if sitting long hours at a desk.

desk stretches remedial massage tension release

Work-related disorders aren’t just limited to heavy manufacturing or construction. They can occur in all types of industries and work environments, including office spaces. Research shows that repetitive motion, poor posture, and staying in the same position can cause or worsen musculoskeletal disorders.

Staying in one position while doing repetitive motions is typical of a desk job. An analysis of job industry trends over the past 50 years revealed that at least 8 in 10 workers are desk potatoes.

The habits we build at our desk, especially while sitting, can contribute to discomfort and health issues

The good news is that moving or stretching is a buildable habit. For starters, you can set a timer to remind you to take a quick walk or stretch. If you’re pressed for time, there are even certain stretches you can do at your desk. Take 3 minutes each day to do these stretches if sitting long hours at a desk.

Remember to breathe normally throughout the stretches, and never hold your breath. With each stretch, you may find yourself more flexible. Don’t go further than is comfortable

When stretching:
• stretch gently and comfortably
• Don't bounce
• Keep breathing
• if you feel pain or discomfort, STOP immediately and move to the next.
• If you stretch to one side then always repeat the stretch on the other side.

 

Self Care Strategies

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Reminder to oneself, find time each day to play and be creative, even if it's only for a few minutes. Did you laugh today? Did you smile? like really smile 😊 Did you crack a joke or dance to music while getting pumped for the start of your day?
It's easy to go through everyday tackling what's on the to do list in a serious state but it's so important we remember to pepper in fun and not take ourselves so seriously, most of the time.
Life has a habit of testing our limits - mental resilience is your chance to bounce back.
Resilience has become a bit of a buzzword, but it’s something we should all know more about in order to protect and improve our mental health.
Mental resilience is your ability to bounce back after experiencing tough times. It has been a struggle in the last year, for some worse than others with the impact of COVID on our lives. Whilst we have done better than most around the world so far, we still have a long way to go.

Having good mental resilience not only helps you to get through these tough times, you may also become a stronger person for it.
So how can you become more mentally resilient? Here are some tips.

Stay connected

Humans are social beings. Surrounding yourself with friends and family can act like a safety net when you’re feeling down. If you’re not close with your family, find a group of people you like hanging out with. Join a club or simply make it a point to have a regular chat with your neighbour. It is not just people you should connect with, any activity involving spending time the animals is also beneficial.

Find what you love

Getting absorbed in a pleasurable activity encourages you to focus less on the negative and enjoy the present. It’s also important to identify what gives your life meaning, whether that is spiritual beliefs, your career or a hobby. Prioritising the things that make you feel good about yourself can have a strong protective effect and make the world seem like a much better place.

Let it go

Just like the song says, sometimes you just have to let go of negative thoughts or experiences. Worrying about what might happen doesn’t solve any problems.
Try instead to focus your mind on what achievable actions you could take to make things better. Make a list and tick things off if that helps. Techniques like music, exercise or meditation can calm your mind and give you a break from pesky worries and thoughts.

Take care of yourself

To look after your mind, you also need to look after your body. Eat a healthy, balanced diet. Get out for a brisk walk every day and not only will your physical fitness improve, it will also help clear the mind. Finally, avoid using substances like alcohol or drugs to make you feel better.

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Getting Remedial Massage — Melbourne Residents’ Quick Guide To Effective Massage Therapy

Repetitive motions. Heavy lifting. Awkward postures for hours at a time. Some jobs may leave you susceptible to risks for musculoskeletal disorders (MSDs). Whether your work requires you to lift and move heavy boxes or scan grocery items at the checkout counter, exposure to certain working environments and demanding physical tasks — over a long period — can result in neck and back pains, wrist injuries, muscle tightness, and a whole range of other aches and pains, which when left unresolved could affect your overall health, mobility, and well-being.

Get ahead of any serious injuries or resolve chronic pains by considering the healing benefits of remedial massage.

The Healing Treatment

Remedial massage, which is a form of deep tissue massage, delivers a healing treatment by working on the muscles and tendons that have been damaged, knotted, or impaired. A lubricating medium, such as oil, is usually applied directly to your skin to guarantee that the muscles related to your disorder are deeply penetrated. The remedial massage Melbourne therapists apply not only lead to eased joint stiffness and tension and improved mobility, but the therapy also enables your body to speed up its own repair mechanism, relieving you from pain and discomfort.

Massage therapies, including remedial massage, are being recognised as safe and effective treatment options according to a report conducted by Dr. Kenny Ng in collaboration with the School of Health and Sciences of the RMIT University. The research highlighted that massage therapy has been specifically effective in managing chronic lower back pain, delayed onset muscle soreness, anxiety, and stress. There is even indication that massage therapy can support the wellbeing of people diagnosed with chronic and terminal diseases like cancer. However, the Australian Association of Massage Therapists (AAMT) emphasise that using massage therapy as a safe treatment option will depend on the qualification and accreditation of therapists.

Finding Your Massage Therapist

The profession is largely unregulated still, with practitioners not entirely required to register as professionals, which is why it is recommended that you first seek consultation with medical practitioners and other registered health professionals before getting treatment from a massage therapist. With every remedial massage commencing with an examination and assessment, your therapist needs to be able to accurately determine which areas in your body are causing you pain. This means that your therapist should have completed a diploma course on remedial massage or bachelor’s degree on musculoskeletal therapy, and other required competencies.

The AAMT also recommends that you look for massage therapists who are members of an industry association such as the Australian Natural Therapists Association (ANTA) or the AAMT. Membership to such organisations ensures consumers, like you, of therapists that follow proper practices, ethical procedures, and safety guidelines, giving you effective treatment for a broad range of problems.

From built-up knots and blockages after a stressful day at work to chronic injuries sustained from a physically demanding job, do not let those aches and pains go unresolved. Consider the healing powers of remedial massage and let a qualified and accredited professional therapist restore your body’s health and wellbeing today.

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Restore Vigor And Boost Productivity At Work With Deep Tissue Massage Melbourne

People spend a great amount of their waking life at work, probably more than at home or elsewhere. As such, it does not come as a surprise to see the rise of work-related injuries like carpal tunnel syndrome and other repetitive strain injuries (RSI). Luckily, people suffering from these injuries can find relief through deep tissue massage. Melbourne therapists can help restore wellbeing and boost productivity in workers suffering from carpal tunnel syndrome and RSIs.

Office workers, hunched over their computers for extended periods, are among the people most prone to these injuries. Among the reasons for this is poor posture, inadequate rest periods, poor design of workstations and the lack of ergonomic design in the tools used.

But office workers are not the only types of employees who succumb to work-related injuries. These injuries are also prevalent among people who work at grocery stores, mechanics, assembly line workers, butchers, carpenters and tradies.

Apart from the discomfort, these injuries can have far-ranging effects upon both the employees and businesses. These injuries can lead to a decline in productivity due to time lost from work. In some cases, a new employee must be trained to replace an injured employee. These injuries also increase the likelihood of higher insurance premiums. On the part of the injured worker, he or she may have to spend time and money towards rehabilitation, or worse, surgery.

One good thing about work-related injuries is that they can be easily prevented through simple measures. One quick fix employers can do is task rotation. Instead of assigning one employee to do a repetitive task during his or her entire shift, he or she can be assigned to do other work-related tasks to allow the muscles to get adequate rest.

Employers can also redesign the workstations of their employees to ensure maximum comfort and proper posture while performing simple tasks. In the same manner, employers can also provide employees with ergonomically designed equipment.

Employees should also be taught about best practices in the workplace to prevent injuries. This includes taking short breaks for stretching and exercises.

While prevention is indeed better than cure, if you are suffering from work-related injuries, you can use deep tissue massage to complement the treatment given by your medical professional. This type of massage is known to help relieve chronic pain in the back, shoulders and neck. It is also known to be beneficial to those suffering from strain injuries like carpal tunnel syndrome as well as postural problems.

Through the use of fingertips, knuckles, hands and elbows, an experienced massage therapist can help loosen an injured person’s muscles, improve circulation as well as release toxins. In addition, deep tissue massage can also be used to treat adhesions which limit a person’s range of motion due to pain and inflammation.