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∙ On-site Massage ∙ Meditation ∙ Stress Management ∙ Health Checks ∙ Workstation Assessments ∙

 

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By michellehenty, Jun 28 2017 08:00AM

Oxytocin is known as the “cuddle”, “love” or “bonding” hormone as it influences behaviour linked to empathy and trust. When released it creates feelings of calm, contentment and bliss. Oxytocin also lessens the effects of cortisol (the stress hormone) thus reducing fear, anxiety and aggressiveness.


Ways to get a boost of oxytocin include loving touch, a hug, a good cry, massage and meditation. During massage, not only is oxytocin released to the person receiving but also in the therapist. Massage therapists tend to display effects of high oxytocin levels such as low blood pressure and stress levels.


By michellehenty, Jun 27 2017 08:00AM

- You think and act in all or nothing terms

- You have inflexible rules on how you and others should act

- You hate feedback (criticism)

- You berate yourself

- You define yourself by accomplishments set to increasingly higher standards

- You have no quality ‘me’ time


By michellehenty, Jun 26 2017 08:00AM

Poor posture not only causes back, shoulder and neck pain but also puts pressure on the throat cartilage and ribs. Lack of circulation can cause venous pooling in the ankles and the heart has to work harder to pump blood around the body. Excessive sitting leads to tight back muscles & weak abdominals exacerbating bad posture by exaggerating the spine’s natural arch.


Ensure that your desk and chair are set up correctly for you and take regular breaks to get away from your desk. A great way to get in this habit is to set a reminder on your phone, go to the water fountain to also ensure you are drinking lots of water and go and speak to a colleague rather than send an email.


Chair

- pelvis should be tilted to be slightly higher than the knees. Feet must be flat on the floor (a foot rest maybe required). Seat should have good lumbar support


Desk

- elbows should be just over 90 degrees to the desk


Monitor

- should be arms length away and eyes should naturally look at the middle of the screen


Peripherals

- mouse and keyboard should be in convenient reach, do not over-stretch.


Lighting

- monitor should be 90 degrees to the window.


20/20/20 Rule

- every 20 minutes of computer work, look 20 metres in the distance for 20 seconds



By michellehenty, Jun 25 2017 08:00AM

'Sitting is the new smoking' - I am sure many would have heard this over the past couple of years. Studies have shown that sitting for prolonged periods of time can increase the risk of heart disease, cancer and type 2 diabetes. Even an hour of exercise after work can't undo the damage already done.


You are likely to burn 30% more calories standing versus sitting. If you are taking a phone call at your desk and do not need your computer it is good to get in the habit of standing up. Rather than emailing a colleague try walking to their desk, they may also appreciate the gesture which engenders better communication and relationships.


Standing desks are also becoming popular in workplaces, however be sure that the desk is set up properly for you, especially if you are sharing it. Also ensure you are standing properly with your weight evenly distributed rather than leaning on one leg until it gets uncomfortable, then shifting the weight to the other leg.


Poor posture not only causes back, shoulder and neck pain but also puts pressure on the throat cartilage and ribs. Lack of circulation can cause venous pooling in the ankles and the heart has to work harder to pump blood around the body. Excessive sitting leads to tight back muscles & weak abdominals exacerbating bad posture by exaggerating the spine’s natural arch.

By michellehenty, Jun 24 2017 10:00AM

Seated acupressure is also referred to as chair or on-site massage.  This meridian-based massage stimulates influential points in the head, neck, shoulders, back and arms to immediately alleviate the physical burdens of stress. It works on the same points used in acupuncture but using elbows and thumbs instead of needles.

 

It can be applied in 15 - 30  minute routines and is non-invasive as no removal of clothing or oils are required, therefore causing minimal disruption to the working day. This massage is ideal for office

workers and is essential to relieve neck and shoulder pressure caused by computer-based jobs.


There are many physical and physiological benefits to massage including the following;


- Reduces anxiety and stress


- Alleviates backache, RSI, headaches, fatigue and insomnia


- Melts away knots and disperses toxins


- Releases joint restrictions and improves flexibility


- Increases the uptake of oxygen in the tissues and to the brain


- Promotes a sense of calmness and tranquility


- Revitalises body and mind


If you work in Surrey or London, email info@relax360.co.uk about massage in your workplace.

By michellehenty, Jun 24 2017 08:00AM

It is now widely known that sedentary work can be detrimental to wellbeing. Poor posture, stress and long hours are hazardous to our health and office workers are subject to this at least 8 hours a day, 5 days a week.


Working shifts or evenings disrupts the circadian cycle causing greater risk of type 2 diabetes, heart disease & cancer. Try and regulate your body clock. Those who regularly sleep in late show a decline in Leptin, (a hormone that suppresses appetite) and an increase in Cortisol (the stress hormone).


Exposure to excessive light can also cause health problems as our body reacts to it in the same way as total darkness. There is a higher risk of stress, fatigue, high blood-pressure and cancer due to over-illumination which disturbs our internal clocks.


A recent study found those guilty of second screening (using multiple screens - computer, television or smartphone) have lower grey matter density in a certain area of the brain which plays a role in decision-making and empathy.


Motivational meetings and team-building events can make employees feel worse, especially for those already over-worked and under-appreciated if they feel they are being encouraged to do more. Forcing positive attitudes on an employee towards a goal they may not believe in or deem a priority can have the opposite effect and leave individuals feeling dispirited and even depressed.


Keyboards are a breeding ground for bacteria. Regularly clean your keyboard, phone and mouse.


High heels can cause spinal injuries, muscle spasms and migraines. Uncomfortable shoes may also encourage the habit of prolonged sitting.


Carpal Tunnel Syndrome and RSI are not only caused by excessive typing but also smartphone usage. Strained tendons and muscle fatigue in our hands are caused by repeated movement and holding our hand/finger/thumb in a prolonged awkward position.



By michellehenty, Jun 23 2017 10:00AM

Muscles become tight through stress, tension, injury or holding the same position for long periods of time. The muscles contract, limiting blood flow thus fibres become dry and sore. Massage increases blood flow to lubricate, nourish and soothe the fibres, replenishing them with oxygen and nutrients. Muscles need good blood supply to stop them becoming weak.


Prolonged tension can cause muscles to shorten. Tight muscles burden the skeletal system, putting excess pressure on adjacent bones and joints. Sitting imposes more strain on the spine than walking or standing, therefore ensure you have good posture in the chair. In the same way that we warm up before exercise, it is good to prepare the body to be sat at a desk all day.


Benefits of stretching;-


- increases range of motion and mobility

- elongates and loosens muscles, protects ligaments

- improves flexibility

- helps tendons remain flexible to prevent injury

- reduces stiffness and skeletal pressure

- relaxes and re-energises body and mind

- helps balance muscle lengths

- aligns body and improves posture