Winter solstice reflections

Winter solstice marks the first day of winter, the shortest day and the longest night. Some cultures see the solstice as an opportunity to create light and goodness in the face of darkness. Mindful reflection allows us to reflect with curiosity and openness to our thoughts and feelings.

Some winter solstice reflection prompts:

• What accomplishments, big or small are you proud of in this last year?

• What brought you lightness and joy in this last year?

• What would you like to invite more of in the coming year?

Wishing you health and happiness

Taking time for you

During the lockdown, I started making my own heat packs and lavender eye pillows. I made them for birthday gifts for friends and family as a way for them to have some ease and relaxation as I'm not currently able to massage them. I've loved making these and have decided to offer them to my wonderful clients.

Heat Pack

I've found myself recommending using a heat pack or hot water bottle on aching muscles frequently when giving aftercare advice to clients.

I've sewed the heat pack in three sections, to create an even distribution of heat which is helpful on the shoulders and around the neck, although these packs can be used anywhere that is needed. The heat is amazing for bringing ease to tight muscles, and the packs can also be cooled.

Weighted with Lavender and lavender oil infused Arborio Rice. Details: 500g - 40cm x 15cm - Handmade - £16
To Heat: Heat in 30-second increments in the microwave for a maximum of 2 minutes with a half-filled mug of water. Wait till fully cooled to reheat. To Cool: Place in a sealed bag in the freezer for 1 hour.

Relaxation Eye Pillow

At the end of a massage treatment, I sometimes like to put a lavender-infused relaxation eye pillow over the eyes of my clients. As I'm massaging their head, or guiding them to take some deep breaths, the weight of the pillow helps the muscles of the face relax and can allow the client to access a deep level of relaxation.

You can recreate this sensation at home. Place on your eyes before you go to bed to aid sleep, during meditation to block out the light or at the end of a yoga class. The eye pillow can also be enjoyed hot or cold.

Weighted with Lavender and lavender oil infused Arborio Rice. Details: 220g - 15cm x 10cm - Handmade - £12. To Heat: Heat in 15-second increments in the microwave for a maximum of 45 seconds with a half-filled mug of water. Wait till fully cooled to reheat. To Cool: Place in a sealed bag in the freezer for 1 hour.

Purchase Details

To purchase please email alicemould@outlook.com with your order request. I'll send payment details through. Set of Heat pack and Eye pillow together £25. Postage is £3.00 or please contact me if you are local and would like to collect. Colours can vary. Perfect for gifts - gift wrapping available.

Improving our Sleep

During the lockdown, it's been reported that many people have been experiencing more intense and surreal dreams, with some people finding getting off to sleep more difficult than usual. This lockdown, I've been listening to guided relaxation meditations before bed and have found it's improved my sleep routine.

Here are some helpful tips on ways to improve your sleep from Matt Walker, author of the best selling book " Why We Sleep".

1. Stick to a Sleep schedule. We often have an alarm to wake up, so why not try an alarm to get you to bed in the evenings. Consistency is key.

2. Avoid Caffeine after lunch. Common caffeine consumption is from coffee, tea and chocolate. Caffeine can have a significant effect even after 10 hours. Having a coffee at noon will mean that at 10 pm you'll still have a quarter of that caffeine in your brain.

3. Have a gadget-free bedroom. Or if you need your phone in your room, have it out of reach so you have to be physically standing up to use it. This will create healthier habits for falling asleep.

4. Get ready for bed earlier. We function best on between 7-9 hours sleep, and this is the time we are actually sleeping, not the time we get into bed.

5. Create a bedtime ritual. Let yourself unwind slowly; with more gentle activities such as reading, listening to music, light stretching or meditation.

Sleep is important for our physical and mental health. With around 8 hours sleep we are better equipped to fight off viruses and illness. During REM sleep, our mind resets our anxiety levels and finds solutions to our worries. That's why the phrase "Why don't you sleep on it?" actually works.

If you're struggling with sleep and would like some more advice, drop me an email for some more suggestions and tips.

Reflecting on 2020

This year has been a real time for reflection. Every one of us has had our lives changed by the pandemic in some way - we have faced our own personal challenges, as well as being collectively affected.

My year has involved an inevitable change in pace. As many of you know, I usually spend weeks away during summer, running my massage practise at festivals and gatherings. This year has been different, as it will also have been different for all of us.

We have been called upon to reflect on the areas of our lives which work, and the areas which can be improved. It has brought attention to the things we love doing, and the things we want to move past, highlighting our values and the things that truly matter to us.

I invite you to spend some time reflecting, perhaps settling down with a hot drink, lighting a candle and writing some responses to these questions, and any other questions that arise for you.

What are you grateful for this year?

What were your personal challenges in 2020, and how are you overcoming them?

What are you letting go of this year?

How did you nourish your physical and mental health?

What are you inviting in for the year to come?

Mindful reflection allows us to observe our thoughts without judgment, and instead with compassion, openness and curiosity. It allows us to process our feelings and see meaning in the chaos.

Wishing you and your loved ones health and happiness for this coming year.

Touch in the Time of the Pandemic

The Wellcome Collection, is a medical museum in London which explores health and human experience. In early 2020, they partnered with the BBC to conduct the ‘Touch Test’; the world’s largest study on touch and human contact. 40,000 people took part, from 112 countries worldwide, and the study started just before the coronavirus pandemic arrived. At this point they couldn’t have fully realised how touch-deprived we would become.

BBC radio produced a 5 part mini-series called the 'Anatomy of Touch’, which told real stories and discussed all things touch, supported by a panel of experts and statistics from 'The Touch Test'. Some of the stories were very moving and highlighted the importance of having enough safe touch in our lives. A common response from the survey, was that most people felt like they were not getting enough touch in their lives. This indicates how people were feeling before the pandemic. A lot has changed since then, and current social distancing measures mean that many of us are missing out on the physical touch of another human being.

Some interesting points about touch:

• Touch is the earliest sense we develop. In the womb, the foetus experiences touch before it can smell, hear or taste.

• The skin is the largest organ of the human body, covering a surface area of two square metres.

• The touch of another human being can reduce stress. Research has shown that humans perform

better during a stressful task when they have safe touch.

What impact does touch have on our health?

Researcher Micheal Banissy from Goldsmiths University has said that touch has been linked to reduced anxiety, pain relief and improved immune system responses, a greater sense of wellbeing and a lower feeling of loneliness.

Professor Tiffany Field, the director of the Touch Research Institute, has conducted research surrounding touch and massage therapy. Studies show that when having a massage, pain symptoms are reduced and immune function is improved. The immune function is very responsive to the skin being moved. The whole nervous system slows down and enters into a relaxed state when you experience touch through massage or perhaps being hugged. Stress hormones are reduced, and the cells which guard us against infections and viruses are saved. We need more touch to enhance our immune function. Yoga, fast walking, and riding your bike are all activities which can stimulate your pressure receptors - so during a lockdown it is important to try and activate these daily.

Professor Merle Fairhurst studies the health benefits of touch. In the brain, during a hug or a massage, there is a stress release effect and cortisol levels are reduced. We also get a reward response in our brain. Dopamine, released by the anticipation of touch. The happy hormone, Oxytocin, is released when our pressure receptors are stimulated, and there is an increase in Serotonin, which is the body's natural anti- depressant and pain-relief chemical.

A recently study where participants were injected with a cold virus, showed that the more hugs the participants gave in a month, the less likely they were to develop cold symptoms.

Conclusion

If you are feeling touch-deprived, experts recommend seeking out safe touch, massage and exercise. During the pandemic, when we are physically distancing more and more, remember to frequently hug the people in your life who you are able to safely, and have a massage when you feel it safe, with your practitioner wearing full PPE - it is beneficial to your health. Touch can reduce cortisol, the stress hormone, improve your immune function and increases oxytocin and serotonin levels.

Piriformis Stretches to ease Sciatic and Glute pain

I frequently give piriformis stretches to my clients. The piriformis is a muscle located deep in the gluteals. It helps to stabilise the hip joint and rotate and lift the thigh away from the body.

When the piriformis is tight it can lead to sciatica. The sciatic nerve runs next to the piriformis. The taught piriformis muscle can compress the sciatic nerve which can cause nerve pain; tingling and numbness into the glute and leg.

I often recommend these piriformis stretches. The important thing to note with all of these postures, is to flex the front foot, closest to you, to protect your knee. Ease into this stretches slowly, focus on the sensation of the glute stretching rather than just getting your body into the required position. Breathe deeply and allow yourself to sink into this position and the sensations slowly. Hold the stretch for a minimum of 30 seconds to allow the muscles and fascia time to warm and stretch.

These stretches are all modification of the ' The figure four stretch'. The most accessible is the sat down version.

You can add some gentle rocking and movement to the lying back 'figure four'.

You may recognise pigeon pose, Eka Pada Rajakapotasana which increased hip flexibility and stretches the Piriformis.

Sciatica can also be caused by a bulging or herniated disc. This can be determined by some physical assessments and speaking with your GP. I hope you found these stretches helpful, please do get in touch if you would like some more advice for sciatic and managing pain. Sciatic pain has a good opportunity to be relieved with a combination of stretching, posture adjustment and massage.

Why we need to drink more water

I am frequently encouraging my clients to drink more water. Dehydration is a common cause of headaches, cramps and fatigue, and when we're stressed and caught up in the busyness of modern life it's easy to forget to properly hydrate ourselves.

Water and the body

It's important to drink water before and after a massage treatment. Massage is dehydrating; when you move and manipulate the muscles (like when exercising), fluid passes out of the soft tissues and into the circulatory system.

If you are hydrated before a massage, it makes deep tissue work more comfortable as the muscles are easier to manipulate. Hydrated muscles are also less likely to be sore during and after the treatment.

Water is the basis of a strong and healthy body. It fuels your muscles, helps to carry nutrients around your body and reduces the possibility of headaches and cramping.

Being hydrated helps to keep your joints lubricated and flexible. The Synovial fluid, that directly lubricates and reduces the friction in your joints, is made up primarily of water.

Water aids kidney function by removing waste from the blood via urine, and it keeps the blood vessels open.

Top tips for drinking more water

It's recommended that we drink between 2-3 litres per day, depending on our bodies and environment. However, it is easy to forget to drink enough.

Drinking more water can be achieved by adjusting existing habits, setting reminders and thinking ahead.

Some tips for increasing your water intake:

• Fill up a large bottle of water at the start of the day so you have a visual goal of how much you want to drink.

• Drink warm water. Some people find warm or hot water easier to drink. Try adding a slice of lemon to hot water in the morning to enjoy some vitamin C - which is great for supporting your immune system.

• Keep a glass of water by your bed so you have an accessible drink in the morning.

• Stack a habit of drinking a glass of water onto an existing daily habit. For example, having a glass after brushing your teeth, whilst waiting for the kettle to boil or as you sit down for a meal.

• Think about your glass size, will you drink more if it's there? I've now put out a larger glass for my evening meal and find I naturally get through more water that way. Also, you could have a jug of water on your table at dinner for ease.

• Have a reminder on your phone or a post-it note on your bathroom mirror to give you a friendly reminder throughout the day.

• Taking a reusable water bottle out with you is a guaranteed way to keep dehydration at bay. Many shops and restaurants have the Refill Water sign in their window which is a national scheme to provide free tap water to the general public and to reduce plastic waste.

Conclusion

Drinking more water is a quick and simple way to improve our wellbeing. Before a massage, it's important to hydrate so that muscles are easier to manipulate and the body is less likely to be sore during and after the treatment. After a massage, it's beneficial to drink water to support the recovery of muscles, avoid headaches and improve our overall health.

Stretches for a tight Quadratus Lumborum

I often give clients some stretches to help ease tightness in their lower back. The Quadratus Lumborum is a deep muscle in the lower region of your torso, which can get tight from all sorts of habitual postures. These could include sitting with one leg crossed over the other, the way your body is positioned when you sleep, resting one arm on the sofa and many other reasons like position and rotation of your hips. The QL extends, stabilises and laterally flexes the lumbar spine, strain and overuse of this muscle is a common cause of chronic back pain.

Here are some of the stretches I frequently show clients:

I hope you have found these stretches useful, please do get in touch if you would like some more advice for back pain. Back pain has a good chance of being eased with a combination of re-considering habitual body postures, stretching and massage.

Tiny Habits - The theory of getting new habits to stick

Why I want to implement tiny habits

During lockdown, I have wanted some sort of routine in the mornings to give myself a bit more structure and focus in my day. I’ll try to stay away from lockdown trends so this post will not include recipes for banana-bread, nor recommendations for language courses, however, I did want to use this time to form some new positive habits and this post does include a rundown of how I have been working to achieve this. 

 During these strange lockdown times I think it's important to effectively manage expectations of yourself; be inspired, and get excited about establishing new practices, but be realistic about the unpredictability of each day and be kind to yourself about each day’s outcome. After all, working on my frame of mind and to feel positive about the habits I’m forming will be beneficial. This is another kind of practice, and an important one. 

While listening to a podcast, I heard about the Theory of Tiny Habits; the technique of getting new habits to stick. The podcast was an interview with BJ Fogg, a behavioural scientist working at Stanford University. I've been using this theory for about a month now, and have been amazed by how well it has worked for me. I’ll link the podcast and other resources below. 

The theory

'Tiny Habits' is a theory which proposes that, by making a new habit extremely small, it becomes very achievable, and becomes easy and rewarding to build into your daily practice. It also describes 'stacking the habit'; placing the new habit after a routine action we already perform each day, so the new habit becomes a natural addition to your existing practice. 

There are three main principles for making a new habit stick:

Tiny. Make the duration of the habit as short as possible so it is easily achievable, every day. 

Stackable. Place the new habit after an action you perform every day, so it becomes an automatic reaction, stacking a new habit straight after an existing one. 

Emotion. Celebrate the success of completing the tiny habit and focus on enjoying the process of it. 

Example // I’d like to drink more water 

Tiny. Drink one small glass of water each morning.

Stackable. I brush my teeth every morning. I’m already at the sink, so I’ll drink a small glass of water after I’ve rinsed my mouth. 

Emotion. I’m clean, fresh and hydrated and I can feel good about that as I go about the rest of my day. 

A commonly held theory used to be that it takes 21 days to form a new habit. However, an emerging idea is that it’s more effective to focus on feelings and emotions to make habits stick. By choosing a tiny achievable daily practice and celebrating this achievement, we are cultivating a feeling of success; a reward for your brain, which wires in a positive connection with the practice and makes the new habit more likely to stick. 

It is also useful to think about motivation and intention. Motivation is great for starting habits, but it is difficult for motivation alone to make habits stick. Another note to add, is to focus on the process rather than the eventual outcome. Instead of getting discouraged about how far away you may be from your goal, concentrate instead on getting excited about the process of reaching it. It’s the feeling of going somewhere, rather than arriving at a place, which I think is an easier idea to absorb than it might first sound; especially with positive reinforcement along the way. 

The structure

1. Choose your habit 

2. Understand your motivation for working at it 

3. Decide upon a tiny achievable daily amount 

4. Stack it onto an existing daily action 

5. Create an additional reminder 

6. Celebrate your success 

Applying this to my meditation practice

Personally, it’s been a while since I’ve had a consistent meditation practice. I dip in and out of meditation when I feel I need it. During this lockdown, it’s something I’ve wanted to integrate more consistently into my day-to-day. 

My motivation and intention for creating this practice was to start my mornings with a positive and clear mind before getting caught up checking emails and making to-do lists. The duration I chose for this was 5 minutes. It was tempting to set 20 minutes a day, but I thought that if I missed a day, I might feel guilty and would want to make up for it the following day by doing 40 minutes. I chose a small amount so it would always feel achievable, regardless of what else was going on in my day. I then thought about my existing behaviours, and where best this new habit could stack. I wanted to do my practice in the morning, and every morning I make myself a hot drink. As my drink is brewing I go into the next room, shut the door, put my headphones in and meditate for 5 minutes. I leave my headphones out in view, as a reminder of the practice, and to make it as easy as possible to just do it. I could also write a post-it note or set an alarm, or another reminder. Once I have done 5 minutes, I have succeeded in my daily goal. This habit has been going strong for 28 days now. Sometimes I choose to meditate for longer, but I’m releasing my ego from thinking that I need to do a long meditation, and simply locking in that daily practice makes me feel good. 

The science of celebration

Fogg says “You change best by feeling good, not by feeling bad.” 

Cultivating feelings of hope and success is a better way to empower yourself in making lasting change, rather than relying on negative emotions like guilt and shame to establish your practice. When you experience success, your brain releases dopamine (the neurotransmitter that gives you the reward sensation). It is this burst of dopamine which changes the brain on a cellular level (due to neuroplasticity, the brain's ability to restructure itself ) and re-wires a stronger connection with the associated behaviour. 

Aftercare examples

We could apply the theory of tiny habits to help implement positive change which benefits our body and mind. I often give aftercare advice to my clients; this includes recommending that they stretch or strengthen specific muscles groups, encouraging them to drink more water, or giving tips to help them relax. 

Let's take a different example of reading. Have you been wanting to read more? Finish a book on your shelf? 

Fogg would recommend you start small. Your daily habit is to read just one page a day. Your motivation and intention might be that you'd like to absorb the content of the book; perhaps it was a gift, or maybe reading helps you to unwind and find the relaxation you need in your day. You think first about where you would like this new habit to fit within your day, and which existing action you can associate it with. Where can you stack it? For example, as I get into bed I pick up my book and read one page. You may want to read more, but reading only one page is your new habit and you can feel success by starting with an easier goal. A reminder could be to leave your book on your pillow. 

Another example could be adding daily stretching into your routine. You've been wanting to stretch your neck daily to help with shoulder ache and headaches, for instance. So, you choose an achievable amount; 1 minute stretching on each side of your neck. You choose to do it after you get out of the shower; maybe you have a note on your bathroom mirror. You could even put on a favourite song to connect a positive emotion with the new practice. 

You celebrate the success that you are choosing to improve your health every morning. 

Some final thoughts

It's good to remember that a habit doesn't have to be for life. It can be there to serve us for a period of time, and we can replace it with a new habit wherever it is needed. I also think it's important to be mindful and aware of the tone you use when speaking with yourself. We are more productive when we speak to ourselves with kindness and compassion, rather than when we put ourselves down. 

Habits can form quickly – sometimes in just a few days – if they have a strong positive emotional connection. The more we can be aware of the feeling of success after our tiny habit, the more we positively reinforce the habit with that chemical reward of dopamine. So to celebrate the small wins, Fogg suggests celebrating immediately after the task. For example, you can smile widely to yourself, give yourself a congratulatory nod, check off the task on your to-do list with a smiley face or star, or for the bigger wins, indulge yourself in a Tim Henman fist pump. It may feel forced at first but creating a physical or verbal celebration, wires in the positive feedback loop of the dopamine reward. Celebrating these small wins encourages the feeling of success; a feeling that is a powerful catalyst for change. 

To round up

With a combination of the three principles: keeping the habit as small as possible to feel achievable; stacking the habit onto an existing daily action; celebrating to cultivate positive emotions, we can bring about lasting positive change. 

I've found this method really valuable recently, and I hope that this post has been helpful. 

Further reading 

Podcast Interview with BJ Fogg and Dr Chatterjee 

https://drchatterjee.com/bj-fogg-the-secret-to-making-new-habits-stick/ 

Accomplish Mini habits with Better than Yesterday 

https://www.youtube.com/watch?v=aHDvEfiSipo 

Ted Talk with BJ Fogg

https://www.youtube.com/watch?v=AdKUJxjn-R8 

Insight timer- free meditation app

https://insighttimer.com/ 

Headspace- meditation app 

https:headspace.com/

Disclaimer: All thoughts expressed are my own and are not meant to replace any official guidelines from a medical practitioner. Please contact your medical health care professional for advice.

How I’m boosting my immune system during the COVID-19 Pandemic

Whilst not being able to receive a massage during the COVID-19 pandemic, it’s a good idea to find other ways to boost your immune system. Your immune system is in charge of fighting infections and toxins.

I’m not a nutritionist or doctor so cannot recommend directly, but these are the things I’m doing to boost my own immune system.

1. Sunshine and vitamin D

 Vitamin D is involved in the activation of the T cells (a type of white blood cell which targets invaders) in the immune system.

Getting out in the sunshine is one of the best ways to receive that needed vitamin D. I’m going for my one walk (or jog) every day. If it’s warm enough, I roll my sleeves up to get more skin exposure to the sun. I always wear an SPF in my moisturiser; it’s important to protect your skin no matter what time of year it is as you’ll still be absorbing the sun’s rays.

 As well as this, I’m taking vitamin D supplements a few times a week, the NHS has recently released a statement to consider supplements as we may be spending more time indoors. But little and often exposure to the sun seems to be most effective in receiving the benefits of vitamin D.

 2. Vitamin C

 Vitamin C contributes to immune defence by supporting cellular functions of the innate and adaptive immune system.

I get my vitamin C from multivitamins I try to take daily, as well as through food. I like eating satsumas and red bell peppers – raw is best for absorbing nutrients.

A good tip for taking vitamin C tablets is to break them into half or quarters and stagger intake throughout the day. This helps maximise absorption, as your body can quickly process and pee out the goodness otherwise.

3. Garlic and ginger

 Garlic is known for fighting infections. Ginger (and turmeric) have anti-inflammatory properties.

 Now that I’m self-isolating, I’m increasing my intake of garlic massively. I put large amounts into my cooking (especially now that I don’t have to worry about clients smelling garlic on me the next day) and also enjoy eating more ginger.

4. Gut bacteria

 Improving your gut flora will improve your immune response.

 I’m eating more yoghurt (Kefir), and am still working myself up to eating some of the sauerkraut I have in a jar in the fridge. Whenever I’ve gone travelling, I always take probiotic supplements (and touch wood, I’ve rarely been sick abroad!).

Ways to improve and diversify your gut bacteria include eating more pre- and pro-biotic foods such as fermented products.

 5. Sleep

Good sleep improves the integrin activation within T cells (which tackle harmful pathogens) and Cytokine (the main type of protein that targets infection and inflammation). By having enough quality sleep you are giving your body the best chance to respond to infection.

 Whilst spending more time at home, I’m focusing on consistently getting more hours of quality sleep.

 When this pandemic is over, I’m looking forward to massaging again (and being massaged myself). Massage has been shown to increase white blood cell count, which improves your immune function. A study in 2017 at Roehampton University found after a massage, patients’ white blood cell count increased by 70%.

Disclaimer: All thoughts expressed are my own and are not meant to replace any official guidelines from a medical practitioner. Please contact your medical health care professional for advice.

Further Reading

www.nhs.uk/news/lifestyle-and-exercise/vitamin-d-immune-system-boost/www.nhs.uk/conditions/vitamins-and-minerals/vitamin-d/?fbclid=IwAR2nfQ1NSofrJbJ2gbYD0sE4g3JlZb7O61yUWzkr19gZz4gN7ZR1G1okEYQ

www.ncbi.nlm.nih.gov/pubmed/20219962

www.ncbi.nlm.nih.gov/pubmed/29099763

2019 study by the University of Tubingen in Germany T Cells and Sleep Study

www.bbc.co.uk/news/health-38800977

https://paleoleap.com/importance-gut-flora-immune-system/

BBC Two - Trust Me, I'm a Doctor, Series 8, Episode 5 - Could massage boost your immune system?

6 tips for easing backache whilst working from home

As many of us are working from home at the moment, or generally spending more time sat down indoors I thought I'd give a round-up of the tips I often tell clients to help keep a healthy back.

1. Move. Get up and move every 30 minutes.

Many clients will say, "I have really bad posture at work, I find myself slumping forward as the day goes on". The advice out there at the moment is not to aim for having straight 'perfect' posture, but to focus on movement and getting the blood flowing through the body. We’re advised to get moving every 30 minutes. So get up, have a wiggle, bring some movement through your hips and your shoulders. Maybe set a timer on your phone to remind you to do so (and double whammy, this could also remind you to get a drink of water which will help you get your recommended 2 litres a day as well - bonus!).

2. Posture. How are you sitting? 

It is useful to do a body scan whilst sat down. In your mind notice how every part of your body is feeling. Run through from the top of your head to the bottom of your feet, checking in with every part of your body and seeing if this is the most aligned your body can be. Is there anything you can do to make your body feel more comfortable and aligned.

Here are some helpful questions you can ask yourself to check you are doing the best for your body, consider them and maybe make some adjustments

What are you sitting on? What height is your table? Is your computer or laptop eye level or are you bending your neck to look at it? Are your legs crossed or are both feet able to touch the ground? Are you able to make yourself a standing desk? Do you need a cushion behind your back or does it feel supported? Are you getting any pain in your computer mouse hand, can that arm be more tucked into your body? Again, moving frequently is beneficial, and if you have an exercise ball lying around at home this is a great alternative to a static chair as it will help keep some subtle movement through your body.

3. Golden thread

Now that you've thought about your surroundings and your posture, we can work on your postural energy. The concept comes from tai chi, and it's the idea you have a piece of golden thread attached to the crown of your head; this thread is pulling you up, imagine length through the spine, tuck your chin in slightly, imagine each vertebrae stacking weightlessly on top of each other. Whilst engrossed in work you might have found yourself slumping forwards with shoulders pronounced. Imagine this golden thread lifting you from the crown of your head, shoulders and back. Take a deep full breath, and send this breath down to your feet which are planted equally on the floor. This is a good time to refocus and enjoy the energising breath that is flowing through your body. 

4. Stretch your neck

Working at a laptop, or sitting on a sofa, can quickly cause neck and shoulder tension. That dull ache can creep into the trapezius muscles ( the large neck and back muscles) and sometimes tension headaches can start. My biggest advice for this is stretching. There is a very simple yet effective stretch, which if done for enough time can bring some real ease to your neck. Whilst sat or standing, let your hands hang by your hips. Bring the right ear down towards the right shoulder; to deepen the stretch turn the palm of your left hand towards the front of the room, and rest your right hand on your left temple/cheek and very gently put some extra weight in the stretch. You should feel the stretch in your traps and scalenes (your neck muscles). Repeat on the other side. The important thing with this stretch is to do it very slowly for at least 30 seconds. Try and imagine the fascia (the connective tissue wrapping the muscle), stretching slowly and warming, allowing the neck to stretch further.

5. Roll your shoulders

When sat at a desk or on a sofa, it's very easy for shoulders to pronate, which causes tightness and shorting of the pectoral muscles. To counter this we can do large shoulders rolls. Try rolling one shoulder back at a time, feeling the movement through the whole shoulder joint. Then stand up and make this a full arm stretch, as if you’re swimming backwards, feeling into the moment when your arm is back and the chest and pecs are open and being stretched.

6. Heat bag

I always recommend a heat bag to help ease aching muscles in the neck and lower back. Heat helps promote blood flow and lets sore and tight muscles relax. You could use a microwavable wheat bag, an electric heat pad, stick-on heat patch, or a warm stream of water from shower head/ warm bath. Some clients find applying heat in the morning when they feel an aching after waking up. Others find it better in the evening when they are winding down after a long day.

I hope you have found these tips useful. If you have any questions or comments please do get in touch, I'd be really happy to help.

Disclaimer: All thoughts expressed are my own and are not meant to replace any official guidelines from a medical practitioner. Please contact your medical health care professional for advice.