A special edition of AMTA's popular e-zine sent to you by your local AMTA member designed to present you with information on the benefits of massage.
|
In This Issue |
A Message From Your Massage Therapist
Doug Alexander shares some key exercises in "Self-care For Computer Athletes." These tips can help take some tension out of your neck muscles after frequent computer usage. Blurriness, fatigue, migraines and tight neck muscles all can be caused by sitting in front of a computer for long periods of time. By frequently practicing the exercises in this feature, putting in time on the computer may not take as much of a toll on your body.
NOTE: Internet browsers and E-mail programs differ widely. If Web and/or E-mail links from this issue are not highlighted on your screen, simply copy and paste them into your browser’s address line or E-mail form as appropriate.
SELF-CARE FOR COMPUTER ATHLETES
In the Summer 1998 edition of Massage Therapy Journal®, Doug Alexander writes that the patterns of muscle tension suffered by computer users are very familiar to massage therapists. A person may start the day off feeling fine and exhilarated, only to suffer headaches and neck and shoulder pain by the end of the day. By the end of the week it only gets worse. Come Monday, it starts all over again.
 |
|
Getty Images For frequent computer users, practicing self-care exercises may help to curb headaches and other strains. |
Much of this can be attributed to poor workstations. Ergonomic chairs, wrist rests and under-desk keyboard trays can help. However, massage is useful to break the cycle. In the interim, deep abdominal breathing and some simple neck exercises may help to release tension and prevent disability.
Following are some simple five-minute or less exercises that you can do at your home or office to help with the strains of computer usage.
Breathing with the diaphragm will unload the neck muscles. Place one hand on your chest and one on your abdomen. With inhalation, make the belly push the hand outwards, and don’t move the chest hand at all. Inhaling through the nostrils and exhaling through the mouth will help you when practicing this exercise. Soon enough, you will do this naturally. This process is repeated over the course of five minutes, gradually working into deeper abdominal breathing without breathing into the chest at all. This is a method of breathing that many singing coaches and people who teach meditation also offer their students. It can be practiced at home to start, and eventually you can do it in your workplace without attracting attention. Start and end each day with this exercise to afford more relaxation during the day and a more restful sleep. Once you get it down, you can use it to release tension at the office, in your car or even during a heated discussion. The hands will disappear, and this self-care skill you have learned will become a vital part of your day.
Another way to release tension from the neck is through slow neck rolls. In practicing this exercise, the rolling should be coordinated with the breathing so as not to carry your head back too far. The ear should never go behind the shoulder. To start, sit comfortably in a chair with feet flat on the floor. Take a deep breath, and let your head fall forward toward your chest as you exhale. Slowly roll your head to the right as you inhale again, and exhale as you bring your head back to center. Now inhale as you roll your head to the left. Exhale as you come back to center again. Remember that this is a slow exercise. Breathing should be timed so that the ear is above the shoulder as full inhalation is reached. Again, do this for five minutes. You will be amazed at how the stress and tension drift away.
Sitting for long periods of time at a poor workstation causes the head to fall forward and out of alignment. This causes the muscles at the base of your skull to get tighter and tighter. This is one way that tension headaches begin. To get relief, all you need do is to let your head fall slowly toward your chest until tension is felt at the base of the skull. At this point, pull on the back of your head gently with one hand. Then look up into your eyebrows and take a deep breath. Hold the breath and hold the gaze for as long as is comfortable. Then exhale and unfocus your eyes, letting the weight of your hand pull the head further downward as the muscles relax. As the tension increases at the back of your neck, repeat the motions again with looking up and inhaling. It is suggested that this exercise be repeated five to eight times whenever tension builds up at the base of your skull.
There is one more exercise that will help relax and strengthen your neck muscles. Let your head fall forward toward your chest until all the curve has been taken out of your neck. At this point, place one hand behind your head and push gently forward. Using your neck muscles, push the hand backward as the head is brought back and the chest brought up and forward. Pause for a second, and then slowly relax your neck and let the hand push the head forward again. Repeat this 10 to 12 times. Your neck muscles will get stronger over a period of time.
Don't forget to breathe!
~ Doug Alexander, B.Sc. and RMT, lives, works and plays in Ottawa, Canada. He practices massage therapy and teaches in the massage therapy program at Algonquin College. The writer of many articles for Massage Therapy Journal, he can be contacted at: alexander2000@sympatico.ca.
"As computers continue to play an increasing role in both our personal and professional lives, more and more people are experiencing vision problems associated with computer use. Some eye health care professionals refer to vision problems associated with computer use as 'Computer Vision Syndrome.'"
Source: American Academy of Ophthalmology [www.aao.org/aao/newsroom/facts/computer.cfm]
Q: What does a massage therapist do that a physical therapist does not do?
A: A massage therapist focuses on the normalization of soft tissues affected by stress, injury and illness through the use of manual techniques that improve circulation, enhance muscular relaxation, relieve pain, reduce stress, enhance immune function or promote health and well-being. Massage therapists specialize in the use and application of therapeutic massage techniques. Generally, a physical therapist concentrates on rehabilitation of physical damage caused by illness and injury through the use of various modalities, including electrical, mechanical and ultrasound devices; therapeutic and rehabilitative exercise; and manual techniques.
Source: AMTA Web Site [www.amtamassage.org/about/physicians.htm]
ARE YOU GOING ON VACATION OR A BUSINESS TRIP?
I CAN HELP YOU FIND YOU A QUALIFIED THERAPIST ANYWHERE IN THE COUNTRY!
AMTA’s Find a Massage Therapist® national locator service is a great way to meet one of my fellow members, a qualified AMTA Professional Active member anywhere in the United States. The service will provide you with professionals who are well-trained, adhere to a professionally recognized code of ethics and standards of practice, and are committed to continuing their professional education and development. Visit the locator service online today, or call the National Office toll-free at: 888-843-2682 [888-THE-AMTA] or let me do it for you.
If you have a friend, coworker or relative who could benefit from using the online locator service to find a professional massage therapist, send them a personal E-mail message from AMTA. Spread the benefits of massage!
After doing several stomach crunches, your neck may be a little stiff. Before you get up from your crunch position, treat your neck to a little massage. Turn your head to the left and place your four fingers about 1 inch below the base of your skull (off to the side of your vertebrae), and gently but firmly rub your fingers straight up the base of your skull, about 1 inch. Do this about five to 10 times on each side of your neck. The stiff neck that usually follows after doing a lot of crunches won't be there tomorrow!
Sara Pender-Morales
For a different massage tip each week,
visit AMTA’s Massage Room.
LEGAL NOTICE: Articles submitted by individual authors are copyrighted by those authors and reprinted with their permission. Views expressed in these articles are not necessarily the views of the American Massage Therapy Association®, and should in no way be construed as an endorsement. They are for informational purposes only.
© 2005 American Massage Therapy Association® All rights reserved.