This week we asked our registered massage therapist Tina Marie from our Chinook location, what is the best way to relieve muscle tension and stress? This is Tina’s response:
Head, neck and shoulder pain is probably one of the most common complaints a massage therapist treats. This issue is mostly caused by poor posture, uncomfortable office furniture, whiplash and/or overall stress. Here is an easy and safe way to relieve some of this tension at home. Remember stretching should never hurt, please be kind and gentle with your body. Stretching only to feel the stretch and NOT the burn, if it hurts too much to perform these stretches please see your medical professional.
Warm Up That Tissue. Muscles respond to stretching and relaxation when they are warm. To accomplish this try taking a hot bath with Aveda’s Stress Fix Bath Salts, or by placing salts in a damp hot towel. The aroma from the salts will help relax the muscles. Compress the hot towel along the back of the neck and top of the shoulders. Note: You can heat the towel in a microwave or Crockpot if necessary, proceed with caution.
Calm the Senses. Using the Aveda Stress Fix Roller Ball, apply the oil along the back of your neck and base of the skull. If you are still feeling wound up from your day apply a small amount and massage your temples. The aroma of organic lavender, lavandin and clary sage is clinically proven to help reduce stress.
Ready, Set, Stretch. The following stretches are to be preformed seated on a chair.
1. Sitting comfortably (no slouching) gently flex your head forward touching chin to chest. Hold for 30 seconds and release, returning your gaze to normal eye level. This stretch targets the trapezius, deep neck extensor and upper spinal muscles.
2. Still sitting, place your right hand underneath your chair or buttocks this braces your weight and deepen the stretch. Lean your body to the left and tilt your head as though touching ear to shoulder (try not to raise your shoulders) hold for 30 seconds and release. Return your head and spine to a neutral posture and repeat on the opposite side. This stretch targets trapezius, scalene and supraspinatus muscles
3. To target deeper muscles repeat stretch number 2, however this time when the head is flexed ear to shoulder rotate the head down so you’re looking down towards your underarm. Hold this position for 30 seconds, release and precede same steps to opposite side. Now try the same stretch as stated above but this time rotate your head up like your are looking at the sky. Hold for another 30 seconds, release and repeat on opposite side. This stretch isolates the levator scapulae (looking down) and SCM (looking up)
4. Repeat stretching protocol 3 times once a day for maximum benefit.
5. Now REST thank your body and yourself for taking the time to relax.
Namaste
NOTE: If any of these stretches feel as though they need to be deeper, simply place your free hand on top of your head. No need to push down or pull, the weight of your arm alone is enough to take you to a safe and pain free stretch.
References: Aveda, Diva Body Care
