Simple Stretches You Can Do At Your Desk

As we all know, desk jobs can be HARD on your body. Many hours of sitting, coupled with uncomfortable chairs and awkward desk setups can make for some very tight muscles at the end of the week…which is why we recommend stretching every day. Don’t worry though, if one of our Stretch Therapists is not on-site when you’re feeling tense, you don’t need to go do the splits in the breakroom! There are plenty of simple stretches you can do from the comfort of your desk/cubicle.

You’ll want to focus on areas that commonly get tight throughout the workday, as well as any of the areas that tend to be tight for you personally. The most common of these being: hamstrings, lower back, glutes, wrist flexors/extensors, and neck!

Hamstrings: There are two ways to do this one: either sit on the edge of a chair and extend your leg (with only the heel touching the ground and toes pointing up) and lean forward until you feel a stretch, or you may do it standing by propping your leg up on your chair. We suggest the standing stretch like this.

Glutes/Lower Back: While seated, place one ankle over the opposing knee (creating a figure 4), and place your hands behind your head. Slowly lean forward while keeping a straight spine until you feel a stretch in your back and glutes. Repeat on the other side. For an added bonus, cross your legs and perform rotations, like so!

Wrist Flexors/Extensors: Extend your arm in front of you and bend your wrist so your palm is facing up and bend your wrist towards the floor, use your other hand to pull your wrist back further until you feel a stretch. Then, perform the same movement only this time palms facing down, so you feel a stretch in your forearms.

Neck: Aim to bring your ear towards your shoulder, and use your hand to softly push your head further until you feel a stretch. Repeat on both sides!

These are all stretches you’re able to do from the comfort of your desk. However, if you want to truly give your body the best care possible and release all your tight areas, check out our yoga classes and stretch therapy sessions via our corporate wellness program.

#healingshandsmiami, #therapeuticmassage, #corporatewellness, #massage, #wellness, #stretches, #healthylifestyle, #yoga, #stretchtherapy

The Ultimate Guide to A Healthy Workday: Part 2

The Ultimate Guide to A Healthy Workday: Part 2

Last week, we published Part 1 to this post.  So if you missed that, make sure to go check it out.  In it, we discussed the beginning steps to being healthier at work.  Today, we’re giving you the rest of our BEST (and easiest) tips, so that you can conquer that workday and feel good about yourself in the process:

4.   Drink enough water – This equates to around 9-13 cups (depending on gender and other factors), plus more depending on activity levels.  Overall, just make sure to trust your thirst.  It’s there for a reason.  Plus, since more water = more trips to the bathroom, use that time to work on the next tip below…

5.   Take the stairs – The odds are that you’re pretty sedentary for most of your workday.  Counteract this by doing things like taking the stairs, parking far away from your door, walking around on your lunch breaks, taking phone calls while standing/walking, etc.  Every little bit of movement contributes to our general health, and can even help with weight loss!  Look into a concept called NEAT (non-exercise activity thermogenesis) to see how even small energy expenditures add up.

6.   Maintain good posture – We know sitting for long periods of time is bad for you.  However, sitting for at least some long periods of time is downright inevitable in today’s workplace.  Making sure you’re sitting correctly when you have to do so can make a big difference to how you feel day to day.  Check out this article for an in-depth guide to posture at work.

7.   Limit Caffeine – When work gets boring and you need a break or a boost, it’s easy to see the endless supply of caffeine available at most offices as a blessing.  However, caffeine can interrupt your sleep and increase your stress hormones, neither of which you need more of!  Instead, try drinking cold water to give yourself a boost, and limit your caffeine to 1-2 cups a day.

8.   Take frequent short breaks – Taking short quick breaks from work will keep you more productive in the long run and is a great way to accomplish all the other tips!  On your 10-15 minute breaks, take a quick walk around the building, drink some water to stay hydrated, or even practice a few minutes of mindfulness.

All the tips we’ve provided you with will set you up for a MUCH healthier day at work.  The one thing that’s missing is stretching and with that, we’ve got you covered with our corporate yoga classes!  This is one of the components of our corporate wellness programs that include several ways to exercise at work and leave you with a well-rounded healthy lifestyle.

If your office does not have such a program in place, please contact us.  We will be happy to provide information regarding pricing and the many benefits of workplace yoga.  Namaste!

#healingshandsmiami, #therapeuticmassage, #corporatewellness, #massage, #wellness, #servicespotlight, #healthylifestyle, #workplacewellness, #yoga

Three Reasons Why Office Yoga Works

Happy [almost] July!  As the "dog days of summer" approach, and we’re all experiencing the summer slump, we thought it would be a good idea to remind you of a little trick we have up our sleeve that helps us enjoy work refreshed and rejuvenated in both our minds and bodies: office yoga.

Here’s the thing: regular yoga is amazing already.  But yoga at work?  Now that’s a powerhouse of benefits that goes well beyond your evening or weekend yoga class.  The yoga we provide through our corporate wellness program is specific to the workplace, meaning it focuses on techniques you can implement even while sitting at your desk.

So why do office yoga?  Because it works.  And here’s why:

1.    It just might be more fun than regular yoga – yes.  Work can be fun!  Think about it: you’re doing an activity that is already relaxing and good for you.  Except now you’re doing it around people you already know.  This means you’ll instantly feel more comfortable and be able to relax and ask questions.  This way you’ll get even more out of office yoga than you would out of a regular class.

2.    Office yoga leaves you refreshed – a good instructor will focus on relieving tightness from areas that receive overuse during the workday, and strengthening muscles that don’t get enough use.  By learning to engage and strengthen your core through techniques that can be used even at your desk, and stretching hamstrings that become tight after several hours of sitting, you are more likely to feel refreshed at the end of a workday instead of tight and tired.

3.   It reduces stress and increases focus – and keep in mind that a happier and more productive you is going to look a whole lot better come promotion season than a tired and unfocused you!  Studies show that brief distractions from a task can actually improve focus on said task.  What better way to distract yourself for a little while than doing something your body will thank you for?

We know (and your employer knows) you already take breaks from work.  Let us help you level up those breaks through our office yoga program.  Talk to your employer about bringing us in today!

#healingshandsmiami, #therapeuticmassage, #corporatewellness, #massage, #wellness, #servicespotlight, #healthylifestyle, #yoga

Mindfulness: What it is…and isn’t

The concept of mindfulness has become widely popularized in recent years.  However, there still seems to be a wide range of misconceptions regarding mindfulness and what it actually is.  Danny Penman (Ph.D. and author of Mindfulness: Finding Peace in a Frantic World) says, “Mindfulness is, quite simply, full conscious awareness.  It is paying full conscious attention to whatever thoughts, feelings and emotions are flowing through your mind, body, and breath, without judging or criticizing them in any way.” Essentially, being mindful is to live fully in the moment.

However, notice what isn’t mentioned in the quote above: there is no mention of any specific deity or religion.  Mindfulness is not inherently spiritual.  Atheists, agnostics, and people of all religions are able to practice and benefit from mindfulness and the mental clarity it brings about. Mindfulness is simply a way to slow down, focus, and be more present. 

In fact, mindfulness can even be a scientific practice.  Harvard researcher Gaelle Desbordes is currently studying the effects behind mindfulness-based cognitive therapy to treat depression, an alternative approach that has been shown to have effects on par with other more traditional treatments.  And there is another Harvard study that found that mindfulness practices actually changed gene expression in hypertensive individuals, effectively lowering blood pressure.  How cool is that?

The last misconception of mindfulness we’ll discuss here is that there is one very specific way to practice it.  Spoiler alert!  There isn’t.  What usually comes to mind when most people think of mindfulness is someone meditating.  And while there are four main kinds of meditation (breathing meditation, body scan, loving-kindness meditation, and observing-thought meditation), none of these force you to sit cross-legged and chant!  Each one is a great option that can bring about incredible benefits, but meditation is not the only way to be mindful.

This article by Dr. Penman offers some wonderful suggestions on how to implement mindfulness practices seamlessly into your every day life anytime, whether you’re standing in line or spending time with a loved one.  Another great option for mindful movement is yoga.  

A major reason mindfulness is becoming more and more prevalent in the workplace is because of studies that show it leads to improved cognition and better focus.  Even a brief, 4-day course was shown to significantly improve memory and visual-spatial processing skills.

Like anything, mindfulness is a practice.  If you want to see how it can benefit you, there are myriad apps, books, and YouTube videos – find one that resonates with you and commit to a daily practice.  It can be as little as two minutes a day.  After a week, evaluate how you are feeling and make any necessary adjustments.

Implementing mindfulness practices into your work life as well as your personal life can lead to a significant increase in productivity.  Many companies are now offering this benefit to their employees, so talk to your employer about our corporate wellness services.  We offer both yoga AND mindfulness meditation, so there’s something for everyone!   

#healingshandsmiami, #therapeuticmassage, #corporatewellness, #massage, #wellness, #mindfulness, #meditation, #yoga

Traveling Doesn’t Have To Be So Hard

This week I took a (very) short trip to Alpharetta, GA to check in on the Healing Hands team working at the offices of our largest corporate wellness client.  In less than 48 hours I flew to Atlanta, drove to Alpharetta, checked in on our business operations, took each of the 5 team members out for lunch or coffee, traveled back to Atlanta, and flew back home.  It was fun, but it was a lot of action in a short amount of time!

Traveling – especially for business trips – can be taxing.  They are often very short, and between coordinating flights, transportation, and meetings, things can get a little stressful.  Heck, sometimes even traveling for vacation can get overwhelming.  No matter how sweet the final destination might be, getting there can be a pain.

However, on my way home I noticed something I had never seen before at our airport here in Miami: a yoga room!  How awesome is that?  Which got me thinking…they’re on to something here. Yoga and mindfulness are becoming more mainstream, and for good reason.  Just a few minutes a day can have an amazing impact on energy levels and brain function.  A recent study by the CDC found that yoga practice among U.S. workers has more than doubled since 2002.

Clearly airports have caught on to the fact that some of that aforementioned traveling stress can be mitigated by practicing a few minutes of mindfulness at any point in your trip.  From practicing breathing exercises in long security lines to a 15-minute yoga session once you’re past the security gates, there’s plenty of things you can do to ease the hustle and bustle of a day of traveling.

So the next time you’ve got a flight to catch, try practicing some mindfulness strategies.  Or if you’re lucky enough to have a yoga room in your local airport too, and you find yourself with a few minutes to spare, give your body some TLC with a few much-needed stretches before all that cramped time sitting on the plane.  You may find it makes a world of a difference and leaves you refreshed and ready to take on whatever your travels may bring!

#healingshandsmiami, #therapeuticmassage, #corporatewellness, #massage, #wellness, #yoga, #mindfulness, #travel, #airports