The Cute Massage Therapy Blog

B is for Babies: Let’s See How to Treat Our Little Ones to Some Pampering Too!

Tue, 28 Oct 2025 19:10:57 GMT

The word for today is… (drum roll please)… “ babies ”!

Well, specifically, baby massage . Yes, massage isn’t just for us adults — babies can benefit greatly from it too.

Unlike us, little ones can’t tell you when their back aches, or if their tummy feels a bit tight. That’s why baby massage takes a gentler, more mindful approach — one that helps your baby relax, develop, and feel secure while strengthening the precious bond you share.

Why Even Bother? What Are the Benefits of Baby Massage?

First and foremost, baby massage is a beautiful way to spend quality time with your little bundle of joy. It’s a shared experience — calm, loving, and free from the usual chaos of stinky nappies and teary eyes!

Through touch, you and your baby learn more about one another. This physical and emotional connection helps build trust, improves communication, and deepens your bond. Since babies learn so much from their caregivers’ expressions and gestures, massage is a lovely way to nurture that early relationship — and maybe even learn a few of their unique cues in return.

Here are just a few of the key benefits of baby massage:

Promotes Relaxation and Better Sleep : Gentle strokes calm the baby’s nervous system, reducing stress and promoting deeper, more restful sleep — especially helpful for babies who struggle to settle.
Improves Circulation and Digestion : Massage supports healthy blood flow and can ease discomfort from gas, colic, and constipation.
Enhances Sensory Awareness : Touch is one of the first senses a baby develops. Massage helps them explore their own body and environment, aiding sensory and motor development.
Supports Growth and Development : Regular massage can help tone muscles, improve flexibility, and support physical milestones like rolling and sitting.

Nothing to see here :) *Cute Massage Therapy high tech watermark*

How to Get Started

If you’re still reading, chances are you’re curious — and that’s a wonderful start!

When introducing baby massage, it’s best to start slow . Choose a time when your baby is alert, calm, and ready to interact (not too tired or too full). Find a warm, quiet space they know and feel safe in.

Then, prepare yourself — clean hands, no jewellery, a calm mindset, and your essentials close by (such as a clean towel, nappy, and baby-safe massage oil).

There are many gentle techniques that focus on different areas of your baby’s body — from the tummy (to ease wind and colic) and chest (to help with congestion), to the arms, legs, face, and back (to promote strength and flexibility). Each stroke has its own purpose, but the most important thing is that both you and your baby enjoy the moment together.

Want to Learn More? Join Our Baby Massage Workshop!

If you’d like to experience baby massage firsthand, why not join our baby-led massage workshop?

In our sessions, one of our experienced therapists will guide you through safe, nurturing techniques while helping you feel confident and connected. You’ll learn a skill for life — one that promotes your baby’s well-being and gives you precious moments of calm together.

To find out more, including pricing and availability, please visit our ' Baby Massage Workshop ' webpage or get in touch with us directly. We’d love to welcome you and your little one.

A Few Gentle Reminders

Avoid putting pressure on your baby’s joints.
Always patch-test any oils or lotions before use and make sure they’re suitable for babies.
Never leave your baby unattended during massage.

For now, we’ll wrap things up here. Whether you join us for a class or try baby massage at home, we hope you and your little one enjoy many peaceful, bonding moments together.

Here’s to happy, healthy babies — and even happier parents! ��

Header image: Unsplash @Eric Froehling

R is for Recovery: A New Year’s Guide to Taking Care of Yourself

Mon, 13 Jan 2025 15:49:23 GMT

Happy New Year!

As we step into another January, it’s hard not to notice the energy of new beginnings all around us. The streets are suddenly filled with runners pounding the pavement, gym classes are packed to the brim, and for many, this is the time of year for setting ambitious fitness goals. If you’re one of those people who have laced up their trainers and hit the ground running (quite literally), well done! Your dedication is inspiring.

But if you haven’t started your new year’s exercise regime — or if you don’t plan to — that’s okay too. You’re not alone. (Confession: I haven’t started either!) Remember, January is not a race. It’s a fresh start, but that doesn’t mean you need to do it all at once.

No matter where you are on your fitness journey, there’s one thing we all need to keep in mind — recovery . Whether you’re a seasoned athlete or a casual mover, taking the time to recover is just as important as the activity itself.

How and When to Recover from Exercise

Recovery isn’t just a luxury; it’s a necessity. It’s what allows your body to repair, rebuild, and ultimately grow stronger after physical activity. Without proper recovery, you might find yourself feeling fatigued, sore, or even at risk of injury.

So, how can you give your body the care it deserves? Here are a few recovery essentials:

1. Listen to Your Body

Rest days are not lazy days—they’re vital. If your body feels tired or you’re experiencing soreness, take a step back and let yourself rest. This is when the magic of muscle repair happens.

2. Stay Hydrated

After a workout, your body craves hydration. Replenish fluids to support muscle function, joint health, and energy levels.

3. Stretch It Out

Gentle stretching after exercise can help release tension and improve flexibility. It’s a great way to signal to your body that it’s time to relax.

4. Fuel Your Recovery

Eat a balanced meal or snack that includes both protein (to rebuild muscles) and carbohydrates (to restore energy). Your body will thank you.

5. Sleep

Good quality sleep is one of the most underrated forms of recovery. Aim for 7-9 hours per night to allow your body to fully recharge.

Sleeping cat. Image: Unsplash @Kate Stone Matheson

Recovery Through Massage: A Game-Changer

Now, let’s talk about one of the most effective and rewarding ways to recover: massage .

Massage therapy is more than just a treat — it’s a powerful tool to help your body recover from the stresses of exercise. Here’s how massage can support your recovery:

Relieves Muscle Soreness: Massage helps reduce the build-up of lactic acid in muscles, easing that post-workout ache.

Improves Circulation: Better blood flow means more oxygen and nutrients delivered to your muscles, speeding up the healing process.

Reduces Stress: Let’s not forget the mental benefits—massage helps you unwind and feel more relaxed.

You don’t always need to book a professional massage to reap the benefits. Simple self-massage techniques, like using a foam roller or gently kneading tight areas, can do wonders. That said, if you’re looking for a more thorough and tailored experience, we’re here to help.

At Cute Massage Therapy, we specialize in helping you feel your best. Whether you’re recovering from a tough workout or just need a moment to unwind, our massage therapies are designed with you in mind.

Start the Year with Recovery in Mind

As you move through this new year, remember that recovery is just as important as action. Taking care of your body is the key to staying consistent and avoiding burnout, whether you’re training for a marathon or simply navigating the day-to-day.

So, if you’re running along the Thames, hitting the gym, or just taking life one step at a time—don’t forget to pause, rest, and recover. And when you’re ready, we’d love to welcome you in for a massage to help you feel rejuvenated and ready for whatever comes next.

Here’s to a healthy and balanced year ahead — one that’s rooted in recovery.

Header image: Unsplash @Priscilla Du Preez

The Power of Massage in the Workplace: Enhancing Employee Well-being and Productivity

Fri, 23 Aug 2024 13:43:25 GMT

In today's fast-paced work environment, stress has become an all-too-common companion for many employees. Tight deadlines, heavy workloads, and the constant pressure to perform can take a significant toll on both mental and physical health. The consequences of chronic workplace stress are far-reaching—ranging from decreased productivity and higher absenteeism to more serious health issues such as anxiety, depression, and chronic pain. It's no surprise that employers are increasingly seeking effective ways to support their employees' well-being and maintain a healthy, productive workforce.

One wellness initiative that has been gaining traction in recent years is the integration of massage therapy into the workplace. Workplace massage programs offer a practical and accessible solution to the growing problem of occupational stress. By providing employees with regular opportunities to relax and recharge, companies can help reduce stress levels, improve overall job satisfaction, and enhance productivity. This blog will explore the many benefits of incorporating massage into the workplace.

The Importance of Massage at Work

Employee Well-being

Promoting employee well-being is more than just a nice-to-have; it is a critical component of a successful and sustainable business strategy. When employees feel supported and cared for, they are more likely to be engaged, motivated, and loyal to their organization. Investing in employee well-being initiatives, such as workplace massage programs, sends a powerful message that the company values its people and is committed to creating a positive work environment.

The benefits of prioritizing employee well-being extend beyond just improved morale. Research has shown that employees who experience high levels of well-being are more productive, creative, and better equipped to handle the demands of their jobs. They are also more likely to collaborate effectively with their colleagues, leading to stronger teamwork and better overall business outcomes. In essence, a healthy and happy workforce is a productive one, and companies that prioritize well-being are likely to see significant returns on their investment.

Preventative Health Measures

One of the most effective ways to support employee well-being is by taking a proactive approach to preventing workplace-related health issues. Massage therapy offers a powerful tool for addressing common physical and mental challenges that arise from work-related stress. Regular massage sessions can help alleviate muscle tension, improve circulation, and promote relaxation—all of which contribute to reducing the risk of chronic pain and musculoskeletal issues that can develop from prolonged periods of sitting or repetitive tasks.

Beyond the physical benefits, massage therapy also plays a crucial role in mental health. By helping to lower cortisol levels and stimulate the release of endorphins, massage can reduce feelings of stress and anxiety, leaving employees feeling more relaxed and rejuvenated. This preventative approach not only helps employees stay healthy but also reduces the likelihood of burnout and mental fatigue, which are common consequences of unmanaged workplace stress.

Overall

By integrating massage into the workplace, companies can take meaningful steps to protect their employees' health and well-being, ultimately leading to a more resilient and productive workforce. The importance of massage at work cannot be overstated, as it provides both immediate relief from stress and long-term benefits that contribute to a healthier, happier work environment.

Oil Burner. Image: Unsplash @Hans Vivek

Implementing Massage Programs in the Workplace

On-Site Massage Services

Introducing on-site chair massage services is an excellent way to bring the benefits of massage directly to your employees without disrupting the workday. These sessions typically involve a licensed massage therapist coming to your workplace with a portable massage chair, which is designed specifically for short, comfortable sessions. The massages are usually 10 to 20 minutes long and focus on key tension areas such as the neck, shoulders, and back.

Setting up on-site massage services is relatively simple. First, identify a quiet, private space within your office where the sessions can take place, such as a small conference room or an unused office. Next, work with a licensed massage therapist or a company that specializes in corporate wellness services to establish a schedule that suits your team's needs. Ensure that the sessions are easy for employees to book, whether through an online scheduling system or a sign-up sheet. On-site massages are convenient, require minimal equipment, and can be tailored to fit into employees' busy schedules.

Partnering with Local Therapists

Another effective approach to implementing a workplace massage program is by partnering with local massage therapists or wellness providers. These partnerships can offer your employees access to discounted or on-demand services that they can use either at work or in their own time.

Working with local therapists provides several benefits. Firstly, it supports small businesses within your community, fostering goodwill and strengthening local connections. Secondly, it allows for flexibility, as employees can choose to schedule massages at a time and location that suits them best, whether it’s during lunch breaks, after work, or on weekends. Some wellness providers may even offer corporate packages that include on-site services, wellness workshops, and discounts on off-site services, providing a comprehensive approach to employee well-being.

Scheduling and Frequency

To maximize the benefits of a workplace massage program and ensure high employee participation, it’s important to consider the frequency and scheduling of sessions. For many workplaces, offering massage sessions once a week or biweekly is an ideal balance, allowing employees to regularly de-stress and maintain their physical and mental well-being.

When determining the schedule, take into account the size of your workforce and the demand for the service. For larger teams, you might need to offer multiple sessions throughout the day or spread them over several days to accommodate everyone. Consider surveying your employees to gauge their interest and preferred times, which will help you tailor the program to meet their needs.

Additionally, it's important to promote the program effectively. Encourage managers to lead by example and participate, and use internal communication channels, such as email newsletters or intranet announcements, to remind employees of upcoming sessions and how to sign up.

Overall

Implementing a massage program in the workplace is a proactive step towards fostering a healthier, happier workforce. By providing on-site massage services, partnering with local therapists, and thoughtfully scheduling sessions, you can create a wellness initiative that not only supports your employees' well-being but also enhances overall productivity and workplace satisfaction.

Consider supporting smaller businesses in your area by finding local therapists. Image: Unsplash @Tim Mossholder

Tips for Employees: Maximizing the Benefits of Workplace Massage

Workplace massage is a fantastic way to relieve stress and improve your well-being, but to get the most out of each session, it’s essential to incorporate complementary self-care practices and communicate effectively with your massage therapist. Here are some tips to help you maximize the benefits:

1. Complement Massage with Self-Care Practices

Stretching : Regular stretching is a simple yet powerful way to keep your muscles flexible and reduce tension between massage sessions. Focus on areas that tend to accumulate stress, such as your neck, shoulders, back, and legs. Stretching for just a few minutes each day can help prevent muscle stiffness and improve your overall posture.

Hydration : Staying well-hydrated is key to maximizing the benefits of massage. Massage helps to release toxins from the muscles, and drinking plenty of water before and after your session aids in flushing these toxins out of your system. Hydration also helps maintain healthy muscle tissue and reduces the likelihood of cramps and soreness.

Mindfulness Exercises : Incorporating mindfulness practices, such as deep breathing, meditation, or yoga, can enhance the relaxation and mental clarity you gain from massage. These exercises help to manage stress and keep you mentally centred, allowing you to maintain the calm and focus you achieve during your massage sessions.

Good Posture : Maintaining proper posture throughout the day can prevent the recurrence of muscle tension and discomfort. Be mindful of your sitting and standing positions, and make adjustments as needed to keep your spine aligned. Using ergonomic furniture and taking regular breaks to move around can also help support good posture. Check out one of our last posts for further guidance on good posture.

2. Communicate Effectively with Your Massage Therapist

To get the most out of your massage session, it’s crucial to communicate openly and clearly with your massage therapist. Here are some tips for effective communication:

Be Specific About Your Needs : Before your session begins, take a moment to identify any specific areas of discomfort or tension you’d like the therapist to focus on. Whether it’s a stiff neck, sore lower back, or tight shoulders, let your therapist know exactly where you need attention.

Share Your Preferences : Everyone’s body is different, and it’s important to communicate your preferences regarding pressure and techniques. If you prefer a lighter touch or need deeper pressure on certain areas, don’t hesitate to let your therapist know. This ensures the massage is tailored to your comfort and needs.

Provide Feedback During the Session : If something doesn’t feel right during the massage—whether it’s the pressure, temperature, or a particular technique—speak up. Your therapist is there to help you feel better, and they’ll appreciate your feedback to adjust the session accordingly.

3. Determine the Right Frequency for Your Massages

The frequency of your massage sessions will depend on your individual needs and the nature of your work. Here are some guidelines to consider:

Weekly or Biweekly Sessions : For those dealing with chronic stress, muscle tension, or physically demanding jobs, weekly or biweekly massages can be very beneficial in maintaining optimal physical and mental health.

Monthly Sessions : If your stress levels are moderate and your work is less physically demanding, a monthly massage may be sufficient to help you relax and prevent the buildup of tension.

As-Needed Sessions : If you experience occasional stress or discomfort, you may choose to schedule massages on an as-needed basis. Listen to your body and book a session whenever you feel tension creeping in or when you need a mental reset.

Concluding Remarks...

We encourage both employers and employees to consider the long-term benefits of incorporating massage therapy into the workplace. Not only will it help prevent workplace-related health issues, but it will also contribute to a more positive, supportive work culture where employees can thrive.

For employees, maximizing the benefits of workplace massage is as simple as complementing massage sessions with self-care practices like stretching, hydration, mindfulness exercises, and maintaining good posture. Effective communication with therapists and finding the right frequency of massage can also ensure that you get the most out of each session.

If you’re ready to explore the benefits of workplace massage, we invite you to reach out to local massage therapists or wellness providers like Cute Massage Therapy. Together, we can create a customized program that meets the unique needs of your workforce and fosters a healthier, happier workplace. Contact us today to learn more about how we can help you integrate massage therapy into your organization!

Header image: Unsplash @Raj Rana

Feeling stressed? May be a massage can help - The benefits of massage therapy...

Wed, 21 Dec 2022 11:35:37 GMT

What is massage therapy?

Needless to say, it may be best to first define what massage therapy is. And in simple terms, massage therapy can be defined as: " the manipulation of the soft tissues of the body to promote relaxation, reduce muscle tension, and improve circulation ". It has been used for centuries to improve overall health and well-being.

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The health benefits of massage therapy:

There are many health benefits to massage therapy, some tailored to specific types of massages whilst others common to massage in general. If you're interested in some more specific benefits, have a look through the massages we offer, as we highlight within more of the benefits of each. But, here are a few general benefits to massage therapy:

Reducing stress: Massage is a great way to reduce stress and promote relaxation. It can help to lower levels of the stress hormone cortisol and increase the production of endorphins, the body's natural feel-good chemicals.

Improving sleep: Massage can help to improve sleep quality by promoting relaxation and reducing muscle tension. It can also help to reduce insomnia and other sleep disorders.

Alleviating muscle soreness: Massage can help to alleviate muscle soreness and tension by increasing blood flow to the muscles and promoting the release of endorphins. It can also help to improve flexibility and range of motion.

Reducing anxiety and depression: Massage can have a positive impact on mood and can help to reduce feelings of anxiety and depression. It can also improve self-esteem and overall well-being.

Improving circulation: Massage can help to improve circulation by increasing blood flow to the muscles and other tissues. This can help to reduce muscle soreness and fatigue and improve overall energy levels.

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So to conclude, massage therapy is a great way to improve overall health and well-being. It can help to reduce stress, improve sleep, and alleviate muscle soreness, among many other benefits. If you're interested in incorporating massage therapy into your self-care routine, be sure to speak with one of our licensed massage therapists for personalised recommendations.

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Image: Unsplash @Deniz Altindas

10 quick tips to improve your posture

Wed, 28 Jul 2021 12:18:54 GMT

Whether you’re already on the way to becoming an expert or still struggling with your posture, here are 10 tips that will help you adopt better posture in your everyday life activities. If you’re still unsure of the benefits to this, you can find them here , as well as some more general information on posture here .

The Posture Tips...

1. Adjust your ergonomics, both at home and at work.

Take a moment to analyse your working space and take necessary actions that will improve your posture. For example, does your chair offer lumbar support - if not, then consider investing in a lumbar support pillow, or alternatively using a rolled-up towel. More details on what to look for here.

2. Stand in front of a mirror and practice.

The aim is for you to get an idea of what you look like with and without good posture. Not only can you use this as a check to see if you’re doing it right, but also to notice how much better you look.

3. Before a meeting, presentation, or job interview, check in on your posture.

Everybody gets nervous, some more than others depending on the activity. So, it’s a good idea, especially when your body language is also important, that you take a moment to check and fix it. So, in the words of R Kelly himself, “just stand up tall, look ‘em in the face and say” what you’ve got to.

4. Be aware of your environment.

As was stated in our common bad posture habits blog, you should avoid constantly having to reach out to get something. Being aware of what you need the most and making it more accessible will help you avoid constantly stretching out.

5. Scoot your boot.

When sitting, ensure your hips have been scooted to the back of your chair, with your feet flat on the ground for support. A lumbar roll can be used to further support the natural curvature of your spine.

6. Sit on your butt.

On the surface, this is a pretty intuitive point - after all, who doesn’t sit on the butt - but, the question is are you really sitting on your butt? When sitting down, you want to avoid sitting on the back of your upper thighs, or tailbone. One way to check (whilst sitting), is to rock your pelvis back and forth - taking note of what free movement is available - you should be seated in the middle of the free movement.

7. Move around.

Probably the simplest and easiest tip so far but can be an effective way to stop you rebounding into your old bad posture habits, especially if you are still not completely used to good posture habits. The fact of the matter is that sitting with perfect posture all the time is difficult, and in itself requires strength. So, if you start to feel your good posture habits slipping away - get up, walk around and comeback.

8. Take a break.

As was mentioned above, good posture requires strength too. So don’t feel bad for taking a break once in a while. Let your muscles relax and avoid overworking them.

9. Call on your sixth sense for posture awareness - or just set reminders.

It’s far too easy to adopt bad posture habits, only to realise after a period of time what you have done i.e., once the aches start coming. However, by maintaining a level of consciousness of your posture, you can tackle the issue head on and adjust yourself accordingly before the side effects. And if you struggle to remind yourself, just set reminders on your phone throughout the day to check your posture. As you get more acquainted to checking in on yourself, start to reduce the intensity of your daily reminders.

10. Remember - just because it doesn’t feel comfortable, doesn’t mean that you’re doing it wrong or that it’s not worthwhile.

This is especially true if the concept of good posture is new to you, because your muscles still need to get conditioned to the new position.

Whilst we’re always happy to get you and your aching back straight, remember that this is only a temporary solution and a permanent one comes from your actions. Now go forth and put those tips to good use!

Image: Unsplash @Sharon Mccutch, P.S. if you’re wondering why there is a picture of Q-tips, it’s supposed to be a play on words for quick tips.

The benefits of better posture…

Fri, 23 Jul 2021 17:04:22 GMT

Let’s take a brief moment to clear the air, there is no cake… nor is cake one of the benefits from good posture - well, unless you use it as a reward strategy, but we can’t recommend that on record. Anyway, it’s Friday (hoorah) and hopefully you’ve just spent the week working on improving your posture (if you’re still unsure of how to improve your posture, check our earlier blog here ). Perhaps you need more motivation or want to know why you should still bother with the whole good posture stuff, well here are some of the benefits of good posture that we hope will be insightful and motivating!

The Benefits

Reduced back pain

This is a big one, considering how often we see people come to us with back pain that has stemmed from poor posture. Improving your posture will put less stress and pressure on your back, which will reduce the amount and severity of back pains.

Reduced tension in shoulders and neck

Similar to above, consistently applying bad posture can put strain on your muscles, which can lead to excessive and unnecessary tension. By applying good posture and reducing muscle stress, one can alleviate chronic overuse and tension. Looking slightly higher, this also can have a positive impact on reducing temporomandibular joint pains.

Improves your self-confidence

Not all benefits are physical, as discovered in 2009 (at Ohio State University) by a study which found that having good posture can give you more confidence in your thoughts. The study found that people who were told to sit upright were more likely to believe what they wrote regarding their suitability for a job.

Improves core strength

Whilst good posture revolves around minimising strain, it still requires input in the form of muscular effort (and to an extent, also self-discipline) which over time keeps your core active.

Improves circulation and digestion

Some forms of bad posture (for instance hunching) can lead to your organs getting compressed, which in return can negatively impact circulation - think of it like bending a pipe, the more bends and kinks you have, the slower the water flow out.

Increases lung capacity

This ties in neatly with the point above - bad posture can compress organs and make things difficult to operate effectively. In this case, the act of slouching can restrict your lungs from fully expanding and compressing. Both of which are important for breathing properly - which despite seeming like a primitive action, is also an important aspect of good health.

Increases energy

This benefit may not seem so obvious at first or be noticeable, but logically makes sense. If we remember the definition of good posture - which is to position ones body in such a way to minimise strain on supporting muscles and ligaments - that means, when we adopt good posture we only utilise the correct muscles and in the way they were intended to be used. This then results in reduced fatigue, as less muscles and energy is needed.

Fewer headaches

As mentioned, poor posture can lead to increased muscle tension. If these tensed muscles happen to be around the back of the neck, this can lead to tension headaches. So adopting a good posture will avoid muscle tension, which avoids tension headaches.

Reduces the excessive and abnormal wearing of joints

Bad posture habits that place uneven stress on the body - such as leaning on one leg - can cause joints involved to wear down more quickly and unevenly as a result of uneven distribution. A good analogy for this (if you drive) is with car tyres - similar to our joints, tyres can be become rapidly and unevenly worn out if they are not fitted properly.

Makes you appear taller

Yep, another benefit that is more psychological than physical and particularly appealing to those of a shorter stature (like myself). Standing with good posture means you're upright, and in a form that’s more stretched than compressed. Not only does it make you appear taller, but also slimmer. Which altogether can make you appear more attractive.

Hopefully that was not just informative, but also motivational enough for you to continue or start adopting better posture. There should also be another blog coming next week with tips you can use to improve your posture, so keep an eye out for that.

Image: Unsplash @Sara Cervera

P is for posture, are you doing it right?

Mon, 19 Jul 2021 14:46:05 GMT

It’s Monday again, and for many that means a trip back to work. Whether this involves sitting on a desk or doing manual work, we’d like to take the moment to talk about good posture - Especially considering how often we see people come in with backpain that stems from bad posture. So here’s a little recap to get you sitting, standing and working right.

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What is posture?

For the sake of clarification, posture - within the context of this blog - refers to the way in which someone holds their body whilst standing, sitting, or performing activities.

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What is good posture?

Good posture, which may also be referred to as neutral spine, is the act of positioning one’s body in a way that minimises strain on supporting muscles and ligaments. Within this blog we will specifically reference good posture in relation to standing, sitting and lifting.

Good posture whilst standing:

Keep knees slightly bent in an "unlocked" or "soft" form (more details on this below).
Keep feet a shoulder-width apart.
Let arms naturally hang alongside your body.
Keep shoulders pulled down and backwards, whilst you stand straight and tall.

Good posture whilst sitting:

Keep hips pushed to the back of your chair, with your knees slightly lower than your hips.
Keep wrists and forearms straight and parallel with the floor.
Keep elbows by your side (ideally supported by an arm rest), forming an L shaped elbow join.
Keep feet flat on the ground.
If you have a screen - Keep it roughly an arm's length away with the top of the screen being at eye level.
If you have a keyboard - Keep it directly in front of you, with a gap of 4 to 6 inches.
If you have a mouse - Keep it as close to you as possible.
If you use objects - Try avoid repeated stretching by positioning them in reachable places.

Good posture whilst lifting:

Do NOT bend your back whilst lifting the load.
Keep your feet spaced for stability, with one leg slightly forward (unless the load in on the ground).
Apply a firm grip on the load, hugging it closely your body where possible.
Keep the load as close to your waist as possible, with the heaviest side next to your body.

So me extra tips for lifting:

When holding a load, avoid twisting and/or leaning sideways.
Once in control of the load, look ahead at where your going and what's in front of you.
If the load needs to be adjusted, place it safely on the ground first.

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What is bad posture?

Bad posture is simply the opposite of good posture, and refers act of positioning one's body in such a way that induces additional unnecessary strain on supporting muscles and ligaments. This in return can lead to a variety of problems. Here are some common bad postures to keep in mind on your journey to better posture.

Slouching:

Whilst it may be comfortable at first, over time slouching can place strain on your muscles, which in return can lead to increased tension and thus pain. To help correct slouching postures, you could try exercises to strengthen your core and buttocks, as well as back extensions.

Plank
Bridges
Back extensions

Sticking your bottom out:

This refers to having your bottom stick out or having a pronounced curve in your lower back that leads one to adopt a Donald Duck like posture. Try to keep your body in perfect alignment whilst maintaining the spine’s natural curve. One helpful trick is to imagine your head being pulled upwards by a string. Alternatively, you could try exercises to strengthen your core and buttocks alongside some thigh and hip stretches.

Plank
Bridges
Side-lying leg raises
Hip flexor stretches
Standing thigh stretches

Standing with a flat back:

Your spine has a natural curvature, so standing with your pelvis tucked in and lower back straight is no good for it and can even make it difficult to stand for extended periods of time. The posture commonly encouraged by prolonged periods of sitting down and muscle imbalances. To help alleviate a flat back, try exercises that strengthen your core, buttocks, neck and rear shoulders muscles, as well as back extensions.

Plank
Bridges
Side-lying leg raises
Chest stretches
Seated rows or pull-ups

Leaning on one leg:

Like slouching, this may be a habit offering a false sense of comfort, whilst placing excessive pressure on one side of your lower back and hip. With time, this may cause muscular strain in the back and buttocks. A fairly simple solution is to get into the habit of standing with your weight evenly distributed on both your legs, something that of course will take a bit of practice and time (tips coming soon!). Alternatively, one could try these exercises:

Plank
Bridges
Side-lying leg raises

Hunched back and “text neck”:

With “text neck” referring to the prolonged leaning forward of the head, typically whilst using a mobile phone. Over time, hunching your back can lead to a rounded upper back, which can lead to shoulder and upper back stiffness. Whilst text neck - as a result of force being applied onto the neck - can cause several problems such as headaches, back pain and muscle damage. Strengthening exercising for your neck, upper back, and rear shoulders, alongside neck posture drills and chest stretches are recommended.

Lengthening your neck upwards whilst tucking in your chin
Chest stretches
Seated rows or pull-ups

Poking chin:

A poking chin, which is specifically common to office workers, can lead to neck and shoulder pains, headaches, and the feeling of having a heavy head. It typically forms as a result of sitting too low, sitting with a hushed back and/or using a screen that is placed too high. If you notice yourself doing this, a good initial approach would be to try identify what about your ergonomic positioning might be causing this. After improving your sitting habits, you could also try neck strengthening exercises.

Lengthen your neck upwards whilst tucking in your chin

Rounded shoulders:

Refers to a resting position in which your shoulders are bent forward, giving the upper back a rounded form. Rounded shoulders can be caused by poor posture habits, muscle imbalances and excessively focusing on specific exercises whilst neglecting others. One way to spot if you have rounded shoulders is to stand straight and let your arms hang naturally by your side. If your knuckles face straight ahead, this can indicate tight chest and weak upper back, and thus rounded shoulders. Doing exercise to strengthen your core, upper back and chest muscles may help.

Plank
Bridges
Chest stretches
Seated rows or pull-ups

Phone cradling:

This refers to the art of holding a phone, via the application of pressure, between your ear and shoulder. As a result of strain on muscles and soft tissues of the neck, upper back and shoulders, this can lead to muscle imbalances between the sides of your neck. A simple remedy would be to get into the habit of holding your phone with your hands or using a hands-free device. Alternatively, one could try these exercises:

Chest stretches
Neck stretches
Neck rotations

Locked knees:

Having your knees in an unlocked position is an important part of maintaining good posture. The same cannot be said about locked knees, which can lead to increased stress on your spine, as a result of exaggerating the curve on your lower back. You can test the state of your knees by standing (as you would normally) and then trying to further straighten your legs by pushing your knees back. If they cannot go back any further, then your knees are most likely locked. Unlock them by gently making a stance towards sitting down, you should feel a slight release shortly within your motion - when your knees become unlocked.

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Summary

So, you’ve reached the end (yay)! Now before you head off to adjust your chair and strengthen your buttocks, I’d just like to end this blog with a word of caution, and that is - always try to find the root cause. Whilst it’s good to exercise and strengthen your core, doing it alone will not completely free you of any posture induced problem you have. And the same can be said about getting massages, whilst we can definitely make you feel better in the short term, tackling the root of the problem is essential for long term health and happiness.

Now go furth and enjoy the rest of the week with good posture!

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P.S. I don’t think I’ve ever had to write buttocks so many times in one sitting, I just hope for both our sakes it was worth it. Also, more (shorter) blogs to come relating to posture throughout the week.

'One small step for man, one giant leap for...'

Sun, 18 Jul 2021 09:00:10 GMT

New Beginnings...

Well, perhaps this isn’t as impressive as landing on the moon, but it’s still a first for us here at Cute Massage Therapy. And if you do find yourself - somehow - reading this, then we wish to extend a warm welcome!

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Getting down to business - 19th July 2021…

As you may be aware, the 19th of July 2021 marks a pretty big day for England. A day that brings us one step closer to what used to be normal living - and if you’ve already gotten comfortable with life as it is now (no shame - we promise), I’m referring specifically to pre-covid days. Anyway, here’s a little refresher of what this means for England (please note Scotland, N. Ireland and Wales will have their own changes):

No limits to meeting people, although it is still advised to meet people outside when possible.
People working from home should gradually begin returning to work.
Nightclubs open, whilst theatre and cinema audiences return to full capacity.
Businesses and large events are encouraged to use Covid-certification.
Face coverings are no longer a legal requirement, but still recommended. Businesses reserve the right to set their own rules.

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So, what does it mean for you and us?

Not a whole lot, except face masks. Whilst we won’t impose the wearing of face masks, we would prefer you did - alongside our therapists who will still be using face masks too. Apart from that we hope to still deliver exceptional services whilst maintaining a clean and safe environment. As such we will still be thoroughly cleaning after clients, ensuring our staff are healthy, and spacing appointments appropriately.

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Wish you all a great week to come! Remember to stay safe and have fun, however should you start to feel flustered from all this new found freedom, give us a call to book yourself a relaxing massage.