~ W O R K I N G F R O M H O M E ~
How often do you work from home? Every day or just once every few weeks?
However frequently you WFH there’s one thing we recommend you NEVER do. Can you guess what it is?
Yep – don’t ever work from your sofa.
Half an hour checking your emails in front of Neighbours is probably OK, but spending hours hunched over your laptop can contribute to discomfort in your neck, shoulders, upper back and arms. It could even lead to more severe issues such as Repetitive Strain Injury or Carpal Tunnel Syndrome.
So look after yourself and find a desk or table where you can sit more comfortably!
~B A C K TO W O R K W E L L B E I N G~
The Autumn months can be a stressful time, with many of us facing a heavy workload before the end of the year. Combine that with social and family commitments plus the now customary anxieties around covid and you can see how life can get on top of us, a great way to protect your physical and mental wellbeing is sleep!
Prioritise getting sufficient sleep every night and you may find everything else much easier. Improving a disrupted sleep pattern can be tricky, but here are some tips to help:
- Keep a regular bedtime – even at the weekend.
- Keep a regular rising time – even at the weekend.
- Allow yourself time to wind down before bed. Switch off screens, dim your lights, maybe have a hot drink or read something relaxing.
- Identify and address sources of anxiety. Jim, our Human Givens Psychotherapist can help, book your free discovery call with him via our website.
~S T I F F N E C K ?~
If your neck and shoulders are feeling very tense why
not try this easy self-massage technique?
Sit or stand upright. Put your right hand on the top of
your shoulder.
Gently press your fingertips into the muscle. You may
feel a bit of soreness or notice some tight bands of
muscle.
Maintain that pressure on the muscle and slowly lean
your head from side to side. This will stretch and relax
the muscle. You might feel a pleasant stretching
sensation under your fingertips.
If you feel confident, press a little more firmly into the
muscle.
Repeat for up to 2 mins
link to video here
~ Luxury Week Day Lunches ~
A tasty and nutritious lunch makes an excellent addition to every workday and will help you stay alert and productive until evening. They’re also a great opportunity to enjoy an extra portion of fruit and veg.
Here are some quick and easy Autumn lunch ideas:
– Lentil salad with goat’s cheese
– Sweet potato soup
– Carrot and potato soup
– Leek and potato soup
– Lentil and bacon hotpot
– Chicken fajitas
– Pasta salad with roasted veg and tomato sauce
– White bean pesto pasta
– Sourdough sandwich with your favourite cheese or cooked meat inside.
What are you having for lunch today?
~Scapular Strengthening~
Here’s a lovely exercise to help with aching and stiffness across your upper back, shoulders and neck.
Sit or stand with good posture.
With your palms facing forwards, lift your arms out to the side.
Pull your shoulder blades backwards, as if you are trying to squeeze them together.
Hold for 5 seconds.
Repeat 5 times.
Video here
What Happens during a Pregnancy Massage?
During a pregnancy massage, we will usually ask you to lie on your side. We’ll support your head, tummy, arms and legs with cushions or bolsters to help you feel comfortable and supported. We may also ask you to sit with your back against the raised head of the couch, but only if this is comfortable for you.
Alternatively, you can sit on a stool and lean over the massage couch.
You can change position at any time during a pregnancy massage, and it’s fine to take a toilet break if necessary.
We do not offer pregnancy treatments with you laying face down.
We suggest you wear loose layers and comfortable underwear as we will ask you to undress down to your underwear. During the treatment we will cover you with towels and only expose the area we are massaging.
The treatment will focus on your main areas of tension. For most people this includes the neck and shoulders, but may also include the low back, wrist and hands and feet. In a longer appointment we can cover more areas than in a short 30 minute session.
The pressure of a pregnancy massage isn’t as deep as in a deep tissue, but deep enough to relief the tension. We would avoid strong pressure on your low back and glutes and will tailor the treatment to your needs.
After treatment you may feel light-headed or sleepy. Some people notice they pass more urine, and others experience emotional outbursts. These are common side effects to treatment and usually clear up after a day or so.
You should also notice positive changes including feelings of reduced stress, anxiety and tension, a sense of well-being and the feeling of pampering, feeling of being more in touch with your body, and reduced muscle stiffness and discomfort.
We offer pregnancy massage with Achara, Dara, Delene, Ester, Rina, Jane, Tatina and Vera.