Before, during and after Massage Tips and Playtime First the disclaimer: It is NOT in my scope of practice to even suggest that you do these! All I can tell you is that they worked for me! Please clear it with your MD first before starting any new program of exercise or stretching. If you are at a computer alot set a timer at your work station for 45 minutes...every 45 minutes stop and stretch and shrug and breathe. Research has proven 45 to be the magical # of minutes. Starting Position: keeping spine straight (this means getting a curve at the lower lumbar region and bending from the hips) relax arms straight down at sides...once you are in that position... Stretch 1:Take a deep breath, slowly blow out (the body cannot tense up if you are blowing out slowly) let your head float down...chin to chest (as far as you can go). Then release the tension into a deeper stretch. Do not bend your spine! Now move your chin 1/2 inch and breathing, release again. Continue slowly in 1/2 increments till you reach the shoulder. At each position breathe and release and take your time. Look up slowly and return to face forward in starting position drop chin to chest and go opposite way to other shoulder. If you take the time to consciously release at each position this should take 15 minutes...you deserve it! Stretch 2: starting position as above. Look up...place tongue at base of front teeth on roof of mouth...hold it there...howl at the moon!!!! Opening mouth as wide as possible, exaggerate...and forming howl lips as exaggerated as possible too. This will stretch the front muscles from top of head to ribs. Make some sound and tell your body to release the pain with the sound!!!! I do this one in the shower, it feels so incredible! I received this stretch from a TMJ specialist. Stretch 3: starting position as above. Watch in a mirror and drop ear to shoulder, don’t rotate head. Breathe... blow out slowly and release, completely relax...repeat 5 times both sides. Again drop ear to shoulder and turn head to put nose to armpit. Breathe blow out slowly and release... then again drop ear to shoulder and turn head to put ear to armpit. Breathe blow out slowly and release. Repeat 5 times each side. The most important things you can do: STRETCH the body and WATCH your body mechanics. Watch you posture...if you sit the wrong way you will hurt after time. The body desires symmetry at all times. Examples: While driving keep feet even and toes pointed straight to avoid trouble with the Sciatic Nerve. While at the computer or in front of television are you looking straight or does your head have to turn? How many hours do you work before you stop? Your body fascia around the musculature will develop a holding pattern! Please become aware of your body in it’s environment...where can you provide it better posture? Whewre can you be softer?