Good sitting posture at your workstation means your shoulders are relaxed, your feet are flat on the floor, and you can sit up straight to do your work. If you work in an office and use a computer, you can avoid injury by sitting in the right position and arranging your desk correctly.
Follow these tips:
Support your back
Avoid back pain by adjusting your chair so that your lower back is properly supported. A correctly adjusted chair will reduce the strain on your back. Get one that is easily adjustable so that you can change the height, back position and tilt. Have your knees level with your hips. You may need a footrest for this.
Adjust your chair
Adjust your chair height so that you can use the keyboard with your wrists and forearms straight and level with the floor. This can help prevent repetitive strain injuries. Your elbows should be by the side of your body, so that the arm forms an L-shape at the elbow joint.
Rest your feet on floor
Your feet should be flat on the floor. If they’re not, ask if you can have a footrest, which lets you rest your feet at a level that’s comfortable. Don't cross your legs, as this can cut off circulation and cause hip problems.
Place your screen at eye level
Your screen should be directly in front of you. A good guide is to place the monitor about an arm's length away, with the top of the screen roughly at eye level. To achieve this you may need to get a stand for your monitor. If the screen is too high or too low, you'll have to bend your neck, which can be uncomfortable.
Using the keyboard
Place your keyboard in front of you when typing. Leave a gap of about four to six inches (100 mm - 150 mm) at the front of the desk to rest your wrists between bouts of typing. Your wrists should be straight when using a keyboard. Keep your elbows vertical under your shoulder and right by your side. Some people like to use a wrist rest to keep their wrists straight and at the same level as the keys.
Keep your mouse close
Position and use the mouse as close to you as possible. A mouse mat with a wrist pad may help to keep your wrist straight and avoid awkward bending. If you are not using your keyboard, push it to one side if using the mouse a lot.
Avoid screen reflection
Your screen should be as glare-free as possible. If there’s glare on your screen, hold a mirror in front of it to identify the cause. Position the monitor to avoid reflection from overhead lighting and sunlight. If necessary, pull blinds across the windows and replace ceiling lighting with table lights. Adjusting the screen's brightness or contrast can make it much easier to use.
Working with spectacles
People with bifocal spectacles may find them less than ideal for computer work. It's important to be able to see the screen easily without having to raise or lower your head. If you can’t work comfortably with bifocals, you may need a different type of spectacles. Consult your optician if in doubt.
Make objects accessible
Position frequently used objects, such as your telephone or stapler, within easy reach. Avoid repeatedly stretching or twisting to reach things.
Avoid phone strain
If you spend a lot of time on the phone, try exchanging your handset for a headset. Repeatedly cradling the phone between your ear and shoulder can strain the muscles in your neck.
If you still feel stiffness in your shoulder or lower back, regular massage helps to relieve your pain.
Come to Oberon Remedial Massage!

Fatigue is an ailment that probably every person has experienced at one time or another. Although common, it is not always a cause for concern since it often goes away after some rest and relaxation. The problem is that fatigue can be a symptom of a disorder known as CFS or Chronic Fatigue Syndrome. People who suffer from CFS frequently complain of extended periods of extreme fatigue with seemingly no perceivable cause or reason.
Symptoms of Chronic Fatigue Syndrome include prolonged and unexplained feelings of tiredness, muscle and joint pain, headaches, sore throat, insomnia, painful lymph nodes, forgetfulness, and impaired mental functions. Although the disorder is experienced by both sexes, it is more common among women aged 40 to 50. To this day, there is no known cure for it, although symptoms can be treated.
Massage is one of the most recommended types of alternative therapies to treat the symptoms of Chronic Fatigue Syndrome. It has proven beneficial and effective for some clients in minimizing anxiety and restlessness and in improving sleep quality. Massage is also a good option for clients with CFS who are not well enough to exercise because physical manipulations of the skin and muscles help promote good circulation.
Another common massage technique used for the treatment of Chronic Fatigue Syndrome is deep tissue massage. This technique targets the muscle tissues, which are located several layers below the skin surface. Deep tissue massage utilizes increased pressure and slower movements in order to stimulate the capillaries found in the soft tissues. It is also very effective in improving blood circulation.
Probably one of the most elusive aspects of massage therapy when used to treat chronic fatigue is its intangible effect on the overall feeling of well-being of the client. When used with the right techniques, massage can be very helpful as means to treat the symptoms of Chronic Fatigue Syndrome and improve the physical and mental state of the client.

Most men may need encouragement to come in for their first massage, but after only a few treatments, many people start to realize just how beneficial it is to take care of their bodies. It is not a luxury or just a spa treatment, it is a legitimate medical treatment to help your body function optimally at work, home, and play.
Imagine about your car and the maintenance that you do for your car. You take your car in for oil changes and regular maintenance so that it won’t break down at inconvenient times. The same goes for your body: you need to feed yourself balanced food, get regular exercise, and get treatments like massage, physio, medical check-ups to make sure everything runs smoothly. It is horrible when the body breaks down just when you need it most. So, you need to keep it healthy and ready for anything.
There are some key benefits and what massage can help you with:
1. Increase your joint mobility and flexibility
2. Improve blood circulation to your muscle for better performance
3. Reduce muscle tension and aching
4. Improve recovery of soft tissue injuries
5. Reduction of stress and anxiety
6. Promote better sleep and bowel movement
7. Lower your blood pressure
If you have a physical job with a lot of lifting or working in tight awkward positions massage can keep your body balanced and healthy and able to keep working. A job that has a lot of lifting will fatigue the muscles of the back, even when you are lifting properly and especially when the worker gets too casual and starts lifting improperly. When the muscle fatigues they will get very tight and painful. This will lead to the joint being less supported and then things like disc herniations happen.
If your job involves a repetitive posture or movement the muscles of that movement will get overworked and will be stronger and tighter than the other side. This leads to body imbalance and can lead to postural issues, joint range issues, eventually joint wear and arthritis. Jobs with repetitive motions often lead to tendinitis issues which take a lot of work and time to heal properly.

Imagine not being able to climb stairs, bend over, or even walk. All these actions are pretty essential for daily activities. But that’s what our bodies would be like without our hip flexor muscles.
I would like to share why they’re so important and how your desk job might be making them weaker and the best ways to stretch them out.
Located deep in the front of the hip and connecting the leg, pelvis, and abdomen, the hip flexors flex the hip. But despite being some of the most powerful muscles in our bodies, it’s easy to neglect and often without even knowing it.
It turns out just working at a desk all day can really weaken hip flexors since they tend to shorten up while in a seated position. This tightness disrupts good posture and is a common cause of lower back pain. Weakened hip flexors can also increase the risk of foot, ankle, and knee injuries. So be sure to get up, stand up every hour or so!
And giving the hip flexors some extra attention is not just about injury prevention. Adding power to workouts, working toward greater flexibility, and getting speedier while running is also, as they say, all in the hips.
The hip flexors can still be a tricky part of the body to stretch. To get them even stronger and more flexible, try these four simple hip flexor stretches:
1. Take a knee. For the kneeling hip flexor stretch, kneel on the right knee with toes down and left foot in front (knee bent and aligned with the ankle at 90-degrees). Place hands on left thigh and press hips forward until there’s tension in the front right hip. Hold for 30 seconds and switch legs.
2. Prepare for liftoff. Lie on back with knees bent and feet flat on the floor, hip-width apart. Contract abs to flatten lower back to the floor. Exhale and lift hips off the floor (press heels to floor for added stability). Inhale, lower to starting position, and repeat.
3. Hug it out. Start the supine hip flexor stretch the same as the glute bridge, but keep the right leg relaxed on the floor. Pull shoulder blades down and back to lift hips. Grab the back thigh of the left leg and pull the knee toward the chest. Keep the right leg straight and push its heel into the floor (to feel it in the butt). Hold for 30-45 seconds and switch legs.
4. Just swing it. For the front-to-back hip swing stretch, lie on the left side with hips stacked, propped up on the left elbow. Bend the left leg to a 90-degree angle and raise the right leg to hip level with toes pointed. Keep abs tight and swing the right leg all the way in front, then swing it all the way to the back, squeezing the booty along the way. Switch sides.

Simple shoulder stretches will relieve tension and can fix lingering or chronic shoulder pain. The benefit you gain from doing these stretches regularly can be immense. The exercises are gentle enough to use even if you are currently in severe pain.
Release shoulder and neck tension: Stand tall and slide your left hand down the left side of your body. Raise your right shoulder as your left lowers. Hold this for 10 seconds then stand straight again. Now slide your right hand down the right side of your body. Raise your left shoulder as your right lowers. Hold this for 10 seconds then stand tall.
Loosen upper arm and chest muscles: Interlock the fingers with palms out. Extend arms above head, keeping fingers locked. Stretch upwards and hold for 10 seconds.
Loosen back muscles: Cross arms in front of chest and place hands around shoulders, giving yourself a big hug. Slowly stretch hands towards middle of back as far as possible. Hold for 10 seconds.
Loosen chest, top of shoulder and lower arm muscles: Bend one arm over head and down back, bend other arm around and up back. Grasp finger tips and hold for 10 seconds, then reverse arm positions and hold for 10 seconds. Keep backbone vertical during this exercise.
Stretch chest and shoulder muscles (often called the swimmers stretch): In a seated position, clasp your hands together behind your back with your thumbs down, extend your arms behind you and slowly and gently pull your arms upward.
Stretch triceps: Raise your right hand over your head and bend elbow to place right hand behind your left shoulder. Press gently on your right elbow with you left hand. Hold for 20 seconds, then relax your arms. Raise your left hand over your head and bend elbow to place left hand behind your right shoulder. Press gently on your left elbow with you right hand. Hold for 20 seconds then relax.

Massage has been recommended for diabetes for nearly 100 years. However, the usefulness of massage for people with diabetes remains unclear as evidenced by a recent exchange on an internet... diabetes message board.
Below are three reasons massage therapy is beneficial to diabetics:
1.Relaxation – Stress management can lower blood glucose levels. A study at New Mexico University showed that a short stress-relief program including massage could lower blood sugar and improve health in diabetic patients.
When the body encounters stress, it prepares itself for a “fight or flight” reaction by raising blood glucose levels. Since raised blood glucose levels are detrimental to diabetics, methods of reducing stress, such as massage therapy, can have a profound effect on preventing blood sugar surges.
2.Circulation – There is no getting around the fact that massage can increase circulation, thereby encouraging the efficient transport of oxygen and nutrients throughout the body. Improved circulation, in turn, improves the cells’ insulin uptake.
3.Tissue Flexibility – A history of high blood sugar thickens connective tissue. Massage helps increase tissue mobility and elasticity, reversing the thickening effect of uncontrolled glucose levels. This tissue inflexibility can manifest as stiffness in muscles, tendons and ligaments, as well as decreased range of motion in the joints. Massage therapy can significantly counter this effect. Additional factors to encourage flexibility and support the myofascial system’s health include range of motion techniques, stretching and the inclusion of a regular exercise program.
While massage therapy presents many benefits to people with diabetes, there are some important safety measures requiring a massage therapist’s attention.
1. If client arrives confused / lethargic - massage treatment is contraindicated.
2. If client has hypoglycemic attack, give carbohydrates and discontinue massage.
3. Someone with diabetes may need to breath rapidly, do not encourage diaphragmatic breathing as it may change insulin levels.
4. Treat appropriately if client has hypertension, peripheral nerve lesions / compression.
5. Modify pressure with decreased tissue health, modify hydrotherapy as well.