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Grips Hand
Computer muscle stress - relief is at hand!
75 percent of Americans use the Internet and spend an average three hours a day online, according to Brad Stone in a 2005 report*. That was before the advent of the smart phone, iPad and other technological advances. This also doesn't take into account the amount of time Americans spend at their computers for work-related and other personal use. No wonder I see so much computer-related muscle stress in my massage practice on a daily basis!
So, the computer is a fact of life for us here in the western world. You may cut down (briefly) on time spent in front of a monitor when your neck and shoulders are screaming with pain. This, however, is no long term solution. What you really want is to continue using your computer AND reduce the amount of stress (and consequently, pain) your muscles endure. Help is at hand!
As both a computer user and a bodyworker, I've spent a lot of time figuring out ways to be kinder to my body while still spending hours in front of the screen. Apart from having a regular appointment with your favorite massage therapist or bodyworker, there are several things you can do on a daily basis to make life easier for yourself.
Keep moving! My bodywork therapist says this to me as I leave my weekly session. It may sound trite, simple, obvious, but think about it. When you're in the middle of a task on the computer that ends up taking an hour instead of a few minutes to complete, how much are you moving? Shift positions often to prevent muscles becoming overworked. I find the easiest way to do this is by sitting on a balance ball . It's easy to rotate the hips, stretch out a leg and lengthen the back without disturbing what you're doing. If you're using a track pad or mouse, you can make a point of switching hands from time to time. Turn your head from one side to the other, shrug your shoulders, rotate your ankles. Apart from giving your muscles a break, movement increases circulation, which can help the brain to think more clearly, and improves lymph flow.
Stretch! When you're sitting for long periods with your shoulders hunched forward, you need to stretch in the opposite direction every so often to open the chest muscles. Pull your shoulders back and reach forward with the chest. Reach up to the ceiling with alternate hands or both together to stretch out the sides. Open your mouth as wide as you can to stretch the jaw and neck muscles. Stepping away from your desktop for a couple of minutes and doing some standing stretches can do wonders for moving stagnant energy and having you feeling fresh again.
Massage! Self massage is easy and instantly rewarding. An easy way to massage the forearms and help prevent carpal tunnel is to grasp the forearm near the elbow. Keep the fingers and thumb flat and squeeze the muscle as if your hand is a vise. Keeping a firm grip, start to rotate the other hand in one direction then the other. You'll feel the muscles moving under your gripping hand. After a few turns, move your grip an inch or so toward the wrist. Repeat until you're a couple of inches below the wrist, then switch to the other arm.
Tap! Gentle tapping can help break up tension in muscles. Use a hairbrush with plastic coated tips, or spread fingers on the tops of the shoulders. Tap firmly but lightly, with a loose wrist, letting the hand or hairbrush bounce. You can support your elbow with the other hand so you don't become fatigued. Tapping with the fingers all over the head and face wakes up your energy and keeps your mind fresh.
Drink and eat! Drink water regularly and have something healthy to nibble on so you can keep your energy and blood sugar levels stable. This may seem obvious, but if you're anything like me, you know how easy it is to put off getting up to fetch a glass of water. As soon as you've finished this one little thing, right? An hour later you're gasping and almost too lethargic to move. So keep water and snacks close at hand. You'll find everything works better for you when you're watered and fed!
When you finally power down or close the lid of your laptop, take the time to step outside and breathe some fresh air. Look at the sky, receive the colors of nature with soft eyes and maybe go for a brisk walk or a bike ride. Taking a class in yoga, pilates, spinning, or whatever activity you're attracted to can be a great way to unwind, come out of your mind and into your body. Sometimes it's not so easy to make the time to attend classes as often as you'd like. A home workout can be equally beneficial. Find a DVD (your local library probably has a few) to take you through a routine you like.
The key with all of these suggestions is incorporating them into your work day or personal time so they become seamless and as routine as brushing your teeth.
*Brad Stone, "Hi-Tech's New Day", Newsweek, April 11, 2005, p. 62
Copyright © Jyoti Rawlinson, LMT, Magic of Massage 2010.
Jyoti Rawlinson is Licensed Massage Therapist and Eden Energy Medicine Certified Practitioner and Instructor. She has been caring for clients in Sedona, Arizona since 1995. For more information visit www.massagesedona.com
About the Author
Jyoti Rawlinson is Licensed Massage Therapist and Eden Energy Medicine Certified Practitioner and Instructor in Sedona, Arizona. For more information visit www.massagesedona.com
for motorcycle riding which work better, headed gloves or heated hand grips?
Toughen up
Grip Studios' Guitar Grip Hand Wall Mount - George's Music