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Relieve Body Tension At Your Desk Right Now

Try These Desk Yoga Poses

By Hanna Kim - August 14, 2018

One of the most common complaint areas massage therapist see from desk workers pertain to the neck and back. Having your arms outstretched in front of a keyboard tightens the pecs and upper arms, over-stretches muscles in your upper back and spine and creates many points of pain and tension.  Sitting all day in one position has consequences for our bodies, especially when we get tired and don’t use proper posture.
 

It may be difficult to find the time to get in a full workout when your day is filled with meetings, phone calls, and deadlines. Try incorporating a small daily ritual using this small sequence that is easy to do right at your desk without having to change into gym clothes. Breaking up the day with movement helps you feel less stiff and tired and helps prevent chronic pain from setting in.
 

Find Your Breath to Relieve Stress

On a busy day, you may notice your trapezius muscles start to clench up closer toward your ears and not realize you are not utilizing your full lung capacity as you breathe. A simple and effective way to relieve stress is to take a few minutes to find a full breath.
 

With your shoulders rolled down and in line with your hips, place your hands on your upper thighs. Try closing your eyes to help ground yourself. Exhale all your stale air out through your mouth and take a deep breath in through your nose. Repeat this 2 more times. Then inhale through your nose and exhale through your nose for 10 more counts. Notice how your body feels now before getting back to work.


Crescent Moon Side Bend

This pose can be done standing or sitting to stretch your obliques (side abs) and lengthen your spine. With shoulders stacked over hips (and over knees and feet if you’re standing), raise your arms up over your head and press your palms into each other. Keep a straight spine as you aim your hands to the upper right corner and take 5 breaths. Try tilting your view in the same direction to give your neck a gentle stretch. Return to the center before evening out your left side.

L Shape Pose for Lat Muscle Engagement

The “lats” or lateralis muscle is a large sheet muscle that helps stabilize the torso. Stand up and stack your hips over your feet with a slight bend in your knees. Stand a few feet away from your desk, enough to create an “L” shape with your body with a bend at your hips. Lightly grab onto your desk. On a slow inhale, release all tension in your body. As you slowly exhale, contract your scapulas down your back. Repeat 5 more times.
 

Open your Pecs with Upward Dog at the Desk

From the L Shape, press your palms firmly into your desk. With your core engaged (right under your belly button for those deep transverse abdominals), press your hips towards the desk as you exhale. Take a breath in and create a small arch in your back as you lift your head up and press your shoulders back. Take a few more breaths in as you deepen into the pose.

 

Bring in a Professional to Demonstrate Desk Yoga for Employees

In addition to chair massage, LoDo Chair Massage can coordinate a yoga teacher to demonstrate desk yoga right at the office. A hands-on demonstration can be helpful for employees to properly position themselves to get the most benefits from poses. Call us at 888-673-2535 to schedule a class focusing on office pain relief today!



About The Author

Hanna Kim has been practicing massage therapy at LoDo Massage Studio since 2016. She ventured into the world of complementary healthcare through massage, after studying Advertising and Intercultural Communications in college. She enjoys combining her passions for writing and wellness, and loves sharing what she learns with others.





 
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How Corporate Wellness Program Builds Corporate Morale

For A Happy & Happier Workplace.

By Hanna Kim - August 5, 2018

There are many reasons companies today are investing into corporate wellness programs. In the past, we had more separation between our work and home lives. As we are coming to realize health is an inseparable part of ourselves, companies are finding ways to help keep employees as healthy as possible.

 

Most see a high return on investment from helping their employees stay healthy. Healthy employees are less stressed, happier and get sick less frequently, meaning more productivity for an organization. Another benefit to starting a corporate wellness program is higher corporate morale.
 

What Is Corporate Morale?
 

Corporate morale is the attitude someone has towards their workplace, and ideally, that would be a positive one. It involves the outlook one has on their career as well confidence in the direction the company is going. Employees also need to feel satisfaction with their work on a day-to-day basis.
 

Employees who are happy with their jobs and work environments are likely to be more invested in the work they produce. In order to foster high corporate morale, employees need to feel as they are a significant resource for their company or organization, and not someone who is so easily replaced.
 

"Employees who are happy with their jobs and work environments are likely to be more invested in the work they produce."

Better Health Increases Productivity and Morale
 

We all know what absenteeism is, but have you heard of presenteeism? It is a term that can be used to describe an employee who is present at work, but has lower than usual productivity. One of the main reasons for presenteeism is poor health. By investing into employees’ health, companies can boost productivity by reducing both absenteeism and presenteeism.
 

Healthier employees are happier, less stressed and more motivated at work. When someone is in a good mood, they are able to work more efficiently and have fewer mistakes and accidents occur. Those with client-facing roles would have an easier time being friendly and helpful while dealing with customers.
 

To effectively boost employee morale, it is vital to have as many people participate in your wellness events. That means finding activities that are a good fit with the existing corporate culture, and also encouraging employees to participate. For example, chair massage is often a popular event for many companies we work with, because it feels good and has many health benefits. It is a service that innately helps someone feel relaxed and feel like they are getting a break from the workday.
 

"To effectively boost employee morale, it is vital to have as many people participate in your wellness events. That means finding activities that are a good fit with the existing corporate culture, and also encouraging employees to participate."


To learn more about how LoDo Chair Massage can be a part of your corporate wellness program, visit our
website or call us at 888.673.2535 today! As of 2018, our services are available in 21 cities and surrounding areas.


 


About The Author
Hanna Kim has been practicing massage therapy at LoDo Massage Studio since 2016. She ventured into the world of complementary healthcare through massage, after studying Advertising and Intercultural Communications in college. She enjoys combining her passions for writing and wellness, and loves sharing what she learns with others.

 

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Quick Tips On How To Improve Posture In The Workplace

It's SO Important to Practice Perfect Posture.

By Hanna Kim - August 1, 2018

Body Mechanics in the Workplace

Do either of these scenarios sound familiar? You wake up one morning and your neck is so stiff you can’t turn your head without pain. Or perhaps you bend down to pick something up that isn’t even that heavy and you feel a pain shooting through your back.


"Back pain is so common that over 80% of us

experience it at some point in our lives."
 

We’re often in the same movement and holding patterns day to day and it seems to be fine until a chain of chronically overused muscles flare up. Sometimes these flare ups present themselves as one very uncomfortable incident but more often than not, it is actually the straw that broke the camel’s (or in this case, your) back.

Unfortunately, back pain is so common that over 80% of us experience it at some point in our lives. The vast majority recover within a few months, but this is quite often pain that can be avoided with good self-care practices.


Why Practice Perfect Posture at Work?


It is easy to slump into our chairs and stayed glued to our seats for hours at a time, but consider how perfecting your posture can help you feel better every day. Being conscientious of your posture throughout the workday helps.

How being mindful helps:

  • Bones and joints align properly so that muscles are efficiently and correctly used.
  • Minimize wear and tear to joint surfaces and decrease stress on ligaments holding bones together.
  • Prevent abnormal holding patterns, especially for the back.
  • Prevent strain or overuse issues leading to aches and pains.


It’s easy to assume we know how to sit and stand since we’ve been doing it since we were toddlers, but it can be helpful to learn the most ergonomic way to do so. 

8 ways to improve posture:

  • Sit up with your back straight with your buttocks touching the back of your chair and your feet flat onthe floor.
  • Bend your knees at a right angle so they are even or slightly higher than your hips.
  • Distribute your body weight evenly on both hips and try not to cross your legs.
  • We have 3 normal curves in our spine - in our cervical (neck), thoracic (upper-mid) back, and lumbar (lower) back.
  • Roll your shoulders down your back to prevent loss of your cervical curve, over-accentuation of the thoracic spine and stress in your low back.
  • If your chair does not have good lumbar support, you can roll up a towel or use a small pillow.
  • Take a break from sitting as often as you can. Take a stretch short walk to prevent your body from stiffening and fatiguing.
  • Try a standing desk, again, with proper posture. Hiking one hip up all day or hunching over the table negates the benefits of standing.
 



The more we pay attention to our bodies, the more awareness we start building on how we move (and not move) affects us. Starting to go to yoga more regularly was what helped me begin noticing the incongruencies within my own body. Poses balancing on one leg helped make it very obvious how much stronger my right leg, which is my dominant side, was compared to my left.

LoDo Chair Massage offers a desk chair yoga class where an experienced yoga teacher can lead employees through a step-by-step demonstration of simple stretches that can be done throughout the day to give the body some much needed movement. Regular stretching and strengthening makes a noticeable difference in how comfortable and present we feel in our bodies.

Bring Improved Posture and Pain Relief to Your Office:
Give us a call today at 888-673-2535 or get a quick quote online for on-site yoga and massage services!

 

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