Author: mollysportsmassage

New Runners – Stretch guide

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In this lockdown I have seen more people getting active and trying new things, one being more running. Therefore, I thought I would put a blog together to help new runners with stretches and mobility exercises that will help them stay injury free while they cannot get a sports massage.

It is important not to stretch cold, you can do a bit of skipping or do a gentle jog before starting your warmup. Mobility and stretching before your run:

  • Calf/achilleas stretch – use the curb to put your toe on the edge and drop your heel down
  • Side lunge and/or lunge 
  • Quad stretch – Stand on your left leg, one knee touching the other. Grab your right foot, using your right hand, and pull it towards your glute
  • Fire hydrant circles – these focus on the hips, 5 forward 5 backwards on each side
  • Hamstring stretch – simple hamstring scoop works well, or you can lie on your back and raise your leg up straight in the air

It is just as important to stretch after your run, some like to do it straight away, others like to do it post shower while their muscles are still warm.

  • Lying hamstring stretch – same as number 4 above but you can add a dressing gown cord or a therapy band around your foot to get a stronger stretch
  • Lying glute stretch – Lie on floor or mat. Bend knees with feet on floor, cross lower leg over thigh of other leg. Grasp back of thigh of lower leg with both hands and pull leg toward torso.
  • Couch stretch – this targets the hip flexor. Bend your left knee and place your shin along the back cushion of a couch with your toes pointed upward, keep your left thigh in line with your body. Place your right foot in front, aligning your knee above your ankle.
  • Upper calf stretches – Stand with one foot in front of the other, front knee slightly bent. Keep your back knee straight, your heel on the ground, and lean forward
  • Lower calf stretches – Stand with one foot in front of the other, front knee slightly bent, bend your back knee, keeping your heel on the ground (if struggling look up soleus stretch on YouTube)
  • Forward bend – feet shoulder width apart, keep your legs straight (knees soft) and bend forwards from the hips, relax into the stretch

There are so many more that you can do but here are some to start you off. Foam rolling is also a brilliant tool to use so I would highly recommend investing in one if you haven’t already.

Lockdown Workspace

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Week 2 of lockdown has started, meaning many of you are still working from home and not in the office where your desk should be setup up support a good posture. Not everyone has a home office or a desk that is set up correctly with their computer equipment, so here are some simple tips that could help you improve your new workspace.

  1. Work at a desk or table with adequate knee clearance so that you can sit close to your laptop.
  2. Use a separate keyboard and mouse – this will help prevent you from ‘hunching’ over your laptop.
  3. Position the keyboard directly in front of you within easy reach, the mouse can be moved to various position, even swap hands to prevent sitting in one position the whole time.
  4. Position your laptop so that the top of the screen is level with your eye height. If you don’t have a laptop riser, use a box file or some books to adjust your laptop to the correct height.
  5. Try and use an adjustable chair while sitting, if this isn’t possible then rolled up towels can be used to support your lower back or use a cushion to raise the height of the seat.
  6. Maintain a good posture; if sitting, try to ensure that the small of your back is supported (this is where the towel can be used) and relax your shoulders
  7. If you want to stand and work, then a kitchen work top is often a good height or a chest of draws. Remember to raise your laptop using books etc. it is important to keep your legs, torso, neck and head approximately in line and vertical – try not to slouch, twist to the side or lean on the worktop.
  8. Don’t sit or stand for too long – change your posture every 5-10 minutes and take regular small breaks from your laptop.
  9. Take a longer break every 30 minutes

Please do not work on your sofa, I know it is really tempting to slouch onto the sofa because it is comfy, but it will cause all sorts of postural issues in the future. It is important to have a designated workspace and a chill out space so that you can have a change of scene.

I have posted some good stretches and exercises on my instagram (@mollysportsmassage) to help you keep mobile during lockdown.

Closed Until Further Notice

mollysportsmassage

I am very sad to say that I have had to stop all trade due to the outbreak of COVID-19. The safety of my clients is the most important thing to me and it would not be fair to risk spreading the virus if I was to continue massaging at this time.

For those of you who don’t know, I set my business up when I left University nearly 4 years ago now. I worked very hard to build the amazing client base I now have and I cannot thank them enough for their continues support and well wishes at this time. This is not the end for Molly Sports Massage, if anything I am viewing it as a time to reflect and grow my business so that I can come back stronger than ever once all of this has passed.

What can you do to help small businesses?

  1. Buy Gift Vouchers to use when this is over – please email me and I will explain how to purchase one of mine (mollysportsmassage@gmail.com)
  2. If you can afford it keep paying your memberships to Gyms etc.
  3. Like and Share their posts on social media – help them grow their following
  4. Write a review on Google or Facebook
  5. Share your experience with the business on your Social Media – e.g. try my stretches / exercises and share the results on your instagram stories

 

Stay safe everyone, I cannot wait to see you all on the other side!

Coronavirus Update

mollysportsmassage

Dear All,

At the moment I am still very much OPEN to clients both at the Clinic (Locker 27) and Home Visits.

In the clinic I am doing everything I can to ensure the couch in particular and other furniture is throughly cleaned in between each client. Every client must was their hands before receiving any treatment and I am asking all clients to provide their own towel, a small had size is a necessity and then a larger one if you wish to bring one. For home visits I am asking clients to provide ALL towels.

At this time, please use your common sense. If you or someone in your household is self-isolating and/or displaying symptoms, please do not come to the clinic or request a home visit. I need to be able to work as long as I am allowed so must remain fit and healthy.

I do have gift vouchers for Pregnancy and Sports Massage available for Mothers day or Birthday presents for anyone that wishes to purchase one.

Thank you for your constant support and understanding, I will do everything to keep you updated on any changes.

Molly

Tech Neck

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What is Tech Neck?

Tech Neck is the pain and stiffness in the neck area caused by constantly using your Smart Phone and other devices. On average we spend 3 hours 23minutes per day on our devices with 16-24yr olds spending closer to 4 hours! Most of us don’t even realise how often we check our devices until this pain occurs.

What is the cause of Tech Neck?

 Our necks are designed to support the average 10-12 pound head, this weight becomes significantly heavier when tiled forward and is no longer supported by the rest of the body. In fact, the amount of force exerted on the cervical (upper) spine as a result of this downward head tilt can reach up to 60 pounds of downward force. It is no wonder that the muscles in the neck supporting the head begin to ache and hurt.

Symptoms include:

  • Stiff neck: soreness and difficulty moving the neck in particular after long periods on a device.
  • Pain: it can be localised in one spot or spread over a larger area. The pain can be a dull ache or a sharp stabbing pain
  • Radiating pain: the pain can travel down into the shoulder or down the arm
  • Headaches: sub-occipital muscles tightness can cause tension headaches
  • Muscular weakness: mainly in the shoulders; traps, rhomboids and into the rotator cuff muscles.

How to treat Tech Neck

  • Massage – regular massage is a brilliant tool to help relax the muscles either side of the neck and into the shoulders to relieve the pain you are feeling
  • Regular neck movements: rotations, side bending and chin tuck exercises (see my Instagram: mollysportsmassage for exercises)
  • Ice pack on the spine – this will help to reduce any inflammation in the cervical spine and heat packs on the muscles to help them to relax

How to prevent Tech Neck

Cut the time on your devices is the key to prevent tech neck. I understand that people rely on devices to do their jobs, but you must take regular breaks and make sure that your desk set up is correct. When using Smart Phones try to position the device higher up close to eye level to reduce the stress on the neck.

Devices have become such an integral part of our lives and as they are relatively new it is hard to say exactly what the long-term effects on our bodies will be. However, by using preventative measures it is possible to keep that pain in the neck away.