Limber Up At Work

Sitting at your desk for eight-plus hours a day isn’t doing much for your fitness goals. Put those minutes you spend zoning out to better use by limbering up with this easy to do exercise at the comfort of your office desk.

You probably don’t keep dumbbells at your desk, you know, hiding among your file folders, but you can improvise. Stand facing your desk chair. Bend at the waist and grab the arms of the chair. Keeping your abs tight, arms slightly bent and your back nice and flat, slowly pick the chair up off the ground. Aim for two sets of 20 of these to sculpt a sexy back.

Perhaps while waiting for your documents to be copied or printed, you can do squats to tone your thighs and backside. Stand with your feet wider apart then your hips, toes facing forward. Push your hips back to shift your body weight on your heels instead of your toes. Lean forward 45 degrees as you lower your hips to knee level. Keep your abs tight and rib cage high. Wiggle your toes–your weight should be on your heels. Keep your knees above your ankles. Squeeze your butt to stand. Repeat these steps for eight to 15 times.

When your eyes are tired from staring at your computer screen, try doing two minutes of dips on your office chair. If it has rollers, make sure you put it against a wall. Then, sitting on the chair, put your hands under your butt and scoot off the seat. Keeping your legs straight and together and balancing on your heels, bend your elbows no more than 90 degrees and then slowly straighten. Repeat 15 times.

To tone the quads and lower abs, you can do lower body lifts. Try them as you’re reading this: Sit up straight in your chair and extend your right leg forward. Lift it off the chair and hold for 10 seconds, and then relax. Makes the muscles in your upper leg tremble, right? And the best part is that your boss will never know you’re doing it. Repeat six times on each leg.

These few exercises can keep you up at work and helps you achieve a healthy life! You may also choose to relax and rejuvenate at the comfort of our Center. Studies showed that people who have themselves a massage every week keeps up with their stressful work. Visit the nearest Thai Odyssey Center and have a relaxing massage!

Basic Techniques of a Thai Massage

Thai massage is usually given only by licensed massage therapists who have had specific training in Thai massage. This type of massage relies heavily on stretching, compression and yoga-like body manipulations. These movements are meant to elongate the muscles and increase blood flow throughout the body. These are a few Thai massage techniques that we practice at Thai Odyssey.

Working the Lateral Torso and Shoulder

The therapist stabilizes the client’s arm over their leg while compressing the lateral border of the shoulder blade. This technique can relieve shoulder pain originating in the latissimus dorsi, serratus anterior and teres major muscles.

 

Knee Press the Glutes in Folded Leg Position

The folded leg position shortens the gluteal muscles. This pose compresses the piriformis and other glutes while also stretching the adductors. It is a very effective pose for piriformis syndrome, hip pain, sciatica and other complaints stemming from trigger points in the glutes and rotators of the hip.

 Backbend with Feet on the Back Lines

In this pose, the therapist compresses the spinal erectors while leaning back to bring the client into an assisted backbend. The spinal erectors often limit extension by painfully contracting when they are asked to shorten. Pressure from the therapist’s feet provides feedback to the shortening muscles and disables the normal pain reflex.

 Foot Press the Posterior Leg – Locked Position

This is a very efficient and strong pose for the therapist, making it possible to lean back and use body weight to bring the client’s leg into the foot pressure. A very effective technique for trigger points in the medial hamstrings and vastus medialis.

 

Elbow Press the Anterior Lower Leg while Shortening

As the therapist leans back, the anterior muscles of the leg are shortened. This is a very effective and powerful way to treat tibialis anterior and the long extensors of the foot. Shortening the muscles makes them more responsive to pressure and provides retraining so the muscles learn to shorten gracefully.

All therapists in Thai Odyssey are well-trained and have more than 5 years of experience in providing traditional massages. Thai massage should never be painful. We encourage open channels of communication during the massage so that you receive the best experience at all times. Give traditional Thai massage a try – your body will feel its soothing benefits.

Simple Exercises to Perk Up Your Day in the Office

Do you often wonder why you feel so sleepy in mid-afternoon? The brain associates stillness with sleep, especially if there is not enough natural light. Also, poor posture doesn’t just make you look tired, it places excess strain on your back and hips, which can make you feel drained and achy. Your first instinct may often be to reach for a sugary snack to boost your energy. Unfortunately, that energy increase will be short-lived and in reality, the extra calories will just widen your waistline. The alternative is an exercise break. A rapid 10-minute walk raises energy faster and for longer (up to two hours) than sweets and snacks. You will also find that the physical activity can provide an outlet for job-related tensions or mental fatigue and make the afternoon more productive. So, how can you do this?

Simply start with stretching at your desk to loosen the muscles, ease joints and allow blood to flow more easily around your body, which will give you a quick energy boost. Then, instead of heading towards the vending machine or pantry, walk up and down 20 stairs 10 times. If your building doesn’t have any stairs, walk around the block or car park for 10 minutes.

You may also find this video below quite a helpful tool for simple exercise you can do during your break to perk up your day and keep your energy levels rising.

http://youtu.be/jIJjtklBGZE

 

Health Benefits of Thai Massage

Ever been for a Thai massage? If you have, you will know that it is heavenly and oh-so-divine! But if you have never been pampered under a cool, shady banyan tree in a beautiful Buddhist temple or on a beach in Thailand, the good news is NOW you can get your Thai massage fix right here in Malaysia!

Contrary to the popular Swedish massage of the West (which focuses on the physical aspect of the body with the kneading of muscles),Thai Massage addresses and combines techniques usually found isolated in the Western physiotherapies such as Trigger Point Treatments, Myofascial Techniques, Neuro Muscular therapy, and Manual Therapy among others. The combination of energetic and physical aspects is what makes Thai Massage unique and so effective. Traditional Thai massage is a deep, full-body treatment. It starts at the feet and progresses up to the head using a sequence of gentle, flowing exercise movements. The recipient’s body is moved and loosened; the joints and the muscles stretched with some techniques linked to Yoga. This unique type of massage influences the energetic side as well, restoring the flow of energy throughout the body with applied acupressure on the ‘sen’ energy lines of the body, aimed at harmonizing and energizing.

It is this combination of yoga stretching, the calmness of meditation with acupressure, exercise movements and reflexology that makes it a healing art.

Thai massage is worked on a floor with the client dressed in comfortable loose clothing without the use of oil. Using mainly point pressure and muscle stretching, the Thai method not only use hands to free tension stored in the recipient’s body, but the feet, knees and elbows are used as well. The mat allows therapists to use their body weight to massage you, which elevates the uniqueness of the experience.

 

What are the benefits of having a Thai massage? 

If you’ve been stressed at work or have a tight neck from hunching over your laptop, a Thai massage will relieve the pain of stressed and overworked muscles. It also releases build up of lactic acid and toxins.

A Thai massage will increase your range of motion (through combination of assisted stretching and muscle manipulation) and so also prevents injury.

If you’re a sloucher it will improve your posture and body alignment!

Although you may feel sleepy straight after, it actually increases your energy levels and balances the body’s energy pathways. According to traditional Thai medicine the body has 72 000 energy lines of which 10 are considered principal. These energy lines are conduits for the ‘flow of life’ (or ‘vital energy’). Physical benefits aside, a Thai massage aims to unblock these energy paths which promotes both physical and mental wellness.

Having a Thai massage will increase blood circulation and stimulate nerve endings, often resulting in people saying they bodies feel light after a massage.

And the best benefit of all? It’s body toning! ^_^