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- Blake Acupuncture & Herbal Medicine3 Ashland Street
Medford, MA 02155
Clinic Hours | Medford, MA
Mon Closed Tue 11am - 8pm Wed 11am - 8pm Thu Amesbury location Fri 11am - 6pm Sat 9am - 2pm Sun ClosedOther times available by appointment. Please email.
- Blake Acupuncture & Herbal Medicine5 Market Square Ste 202
Amesbury, MA 01913
Clinic Hours | Amesbury, MA
Thu 2pm - 8pmOther times available by appointment. Please email.
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One of the biggest points to keep in mind if you are working from home or playing a lot of video games or doing the webinar thing….take note of how long you are sitting in the same position and doing the same activity. Take breaks every 45-60 minutes. Set a timer. When the time goes off, take a break, stretch and drink water…plain water or water with lemon.
Stretches: As with any stretching program, please start out slowly until you feel a gentle stretch. Some are less flexible than others so don’t compare yourself to others when doing this. Take your time and build up! Don’t hurt your self 🙂
1. Finger Stretch
Reach your right arm straight out in front of your body, palm facing away from you, and fingers facing down. Starting with your pinky and moving toward your thumb, gently massage each finger (one at a time) from the base to the tip of the finger. Hold the tip of eachfinger and move it toward your chest for a gentle stretch. Hold for about 10 seconds on each finger. Switch sides. In doing the finger massages, you are also hitting some very important acupuncture points, take your time and massage a little longer where you feel tenderness.
Tip: Throughout this exercise, stretch your palm forward and spread your fingers away from each other.
2. One-Arm Wrist Stretch
Reach your right arm out in front of you, palm and fingers pointing down. Keep your shoulder down and relaxed. Grab the tip of all four fingers with your left hand and draw them toward your chest. Hold for 30 seconds to a minute and release. Then flip your hand so that your palm is facing you with fingers still pointing down. Now, hold all four fingers with your left hand and point your fingertips toward your body to stretch the top of your wrist. Hold for 30 seconds to a minute. Repeat on your left hand.
3. Wrist Rolls
Bring your fingers into your palms to create a soft fist with each hand. Roll your wrists in circles about 10 times in each direction (you may feel and hear snapping…as long as there is no pain). Then bring your inner wrists together with your fingertips gently touching each other. Start to roll your inner hands into your outer hands creating a circle toward, and then away from, your body. Your inner wrists will touch and then your outer wrists will touch while your fingers follow the movement. Repeat 10 times. Sorry i picture of this one, but it is all about using range of motion!
4. Finger-Wrist-Shoulder Stretch
Interlace your fingers and stretch your arms out in front of you with your palms facing away from you. Focus on lengthening your inner elbows while keeping your shoulders pressed down. Hold this position for about 20 seconds and then reach over your head, fingers still interlaced, with palms facing the sky. Draw your arms back while pressing your shoulders down. Keep your core muscles engaged to keep your lower ribs from moving forward. You’re likely to feel this more in your shoulders and it can be pretty intense. Don’t forget to breathe! Do each stretch twice for about 20 to 30 seconds.
5. Shoulder Rolls
Roll the front of your shoulders forward and up as if you are trying to squeeze your ears with your shoulders. Hold them there for a moment and then slide your shoulders back and down. Do 5 in that direction, and then repeat 5 times in the opposite direction.
6. Forearm Stretch
Stand next to a desk, low counter, or other surface that you can lean against. Place both hands on the desk, palms down, with your fingers pointing toward you. Keep your shoulders down and lean your torso back slightly. Try to keep the base of your palms down and slightly bend your elbows in toward your body. Draw the weight of your body into your heels so you lean back and not forward. Hold for 30 seconds and then shake your arms out.
Tip: If you’re tall, you might have to squat a little, but don’t compromise your low back.
Preventing Repetitive Injuries
- Give your hands a break from your keypad during long work hours—see note at the beginning…set a timer!
- Try to keep wrists flat or “neutral” while typing
- Relax your shoulders
- Set yourself up for proper alignment at your desk. You should be able to rest your elbows alongside your body, and sit with a tall spine and neutral wrists. Be sure your head is stacked over your shoulders, not reaching forward.
- Use your whole hand, not just your fingers, when gripping or opening objects.
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Statistics show that almost eight out of 10 people experience low back pain at some point during their life. Seeking medical treatment for back pain is very common. Typically back pain is fleeting and can be easily resolved with rest, heat and an occasional anti-inflammatory like ibuprofen. However, once the damage is done, the recurrence of back pain can be as high as 50 percent. Part of this is because as we age, things like muscles and tendons become less flexible and pliable. This can also be attributed to the fact that many people suffer from low-grade dehydration because they don’t drink enough water and they don’t ingest enough healthy fats that keep the muscles and tendons loose. It is also very well known that in the United States, people are too sedentary, and this leads to excess weight gain that can create added pressure on the body, especially the low back. continue reading
Most people have heard of the field of acupuncture by now, but did you realize the scope of the practice encompasses Chinese medicine, which includes so much more than needles? Let’s explore this ancient therapy.
First of all, the practice of Chinese medicine starts with a diagnosis. The practitioner asks many questions to build a history; this includes the answers to digestion, appetite, diet, sleep patterns, bowel movement urination, pain, lifestyle, and stress level, for example. The acupuncturist will also be noting the voice pitch, hair luster, skin color and tone, as well as posture and mood of the patient and any significant odor. After that, there is a pulse and tongue analysis to determine where the pattern and root are, primarily. Finally, blood pressure is measured and other applicable tests done, including palpation of the body. After this history, a diagnosis and treatment plan is determined. What might be included in this plan? continue reading