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Self-Care Tips: Microwavable Wrap

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At W.I.S.E. we are committed to supporting your well-being both at home and at the office we call it: wellness @home and wellness @work . If you are new to self-care habits we will give you the tips and support to achieve it, the only thing you need to put in is a good attitude: YOU can DO IT! The wellness journey starts with small habits that are performed consistently, once you get used to some habits it means you are ready to add more habits or make the ones you practice a bit harder. 

One subject of our self-care series is the: microwavable wrap. A microwaved wrap will provide moist heat to the area. You will find different shapes for sale: U shape for neck, square, rectangles, heart, etc. Inside they have rice or other seeds, the heaviness helps them to stay on the area you want them to be. Yes, you can use them as cold wraps as well, but we will not discuss this at the moment. Some people already have electric wraps, or blankets that they prefer to use, it is ok to do that for 10-15min in one session; if you put a heated pack on the body all the time you can get more into adaptation than into a reaction (redness in the area with enhanced blood flow and faster removal of tissue waste product). We want a quick reaction! We’ll be discussing the wonderful benefits of incorporating a microwavable wrap into your self-care routine, particularly focusing on addressing work posture. This simple tool can provide immense relief and contribute to overall well-being with @home and/or @work use.

        Benefits of Using a Microwavable Wrap:

  1. Muscle Relaxation:

    • Microwavable wraps are designed to provide soothing heat to targeted areas. This helps in relaxing muscles, relieving tension, and promoting blood circulation.
    • Applying a warm wrap to the neck, shoulders, or lower back can be especially beneficial for those who spend long hours working at a desk.
  2. Posture Improvement:

    • Using a wrap as part of your self-care routine can aid in correcting and maintaining good posture.
    • Placing the wrap across your shoulders or lower back while working can encourage proper alignment, reducing strain on the spine and surrounding muscles.
  3. Stress Reduction:

    • The warmth from the microwavable wrap has a calming effect on the nervous system, reducing stress and promoting relaxation.
    • Taking short breaks during work to use the wrap can contribute to a more focused and productive work environment.


        Examples of Using a Microwavable Wrap for Work Posture:

  1. Neck and Shoulder Relief:

    • Gently warm the wrap (1-3min in the microwave, depends on the size of wrap and how strong the microwave is, plus your preference) and place it on your shoulders for 5-10-15 minutes. This helps relieve tension and discomfort caused by poor neck and shoulder posture.
    • TIP: Use it as soon as you wake up and during the day. If one morning you wake up and your neck does not feel 100% because you slept funny of feel asleep on the couch the night before. Please let me know how much it helped.
  2. Lower Back Support: Microwave the wrap and position it on your lower back while sitting. This can alleviate lower back pain associated with prolonged sitting and poor posture.

  3. Cold Hands: Keep the hands wrapped for a few minutes in the warmed wrap either one at a time while working or both during the break.


        Encouraging Healthy Habits:

  1. Regular Breaks:

    • Incorporate short breaks throughout your workday to stretch, move, and use the microwavable wrap. This prevents stiffness and enhances overall well-being.
  2. Consistency is Key:

    • Forming healthy habits takes time. Start small and gradually increase the frequency of using the microwavable wrap as part of your self-care routine.
  3. Mindful Posture:

    • Pay attention to your posture while working. Remind yourself to sit or stand up straight, and use the microwavable wrap as a reminder to take breaks and readjust.
  4. Hydration and Nutrition:

    • Stay hydrated and maintain a balanced diet. Proper hydration and nutrition contribute to muscle health and overall well-being.

Incorporating a microwavable wrap into your self-care routine can have significant benefits, particularly in addressing work posture-related issues. By forming healthy habits and being consistent, you can promote a more comfortable and productive work environment while taking care of your physical and mental well-being. Remember, small changes can lead to significant improvements over time. Take care of yourself!

     Tips for Consistency and Integration:

These tips can be used for other healthy habits, consider it as a basic rule. High-five!
  1. Set a Schedule:

    Block out specific times in your day for self-care using microwavable wraps: back, neck, lower back, hands. Treat it like any other important appointment to prioritize your well-being.

  2. Start Small:

    Begin with short sessions, focusing on one or two areas. Gradually increase the time and intensity as your body adjusts.                              We suggest you start in a day that you are more likely to achieve it and integrate it over time because you associate wellness habits with the day of the week. The easiest to start would be self care on Saturdays (because most people have time off on Saturdays) we like to call it “SELF on Sat” and wellness on Wednesday we call it “WELL on Wed”. When you get used to either of them add the second one, this way you will have two days a week of wellness habits “WELL & SELF”.  If you chose to make your own goals and schedule it in your calendar it may sound something like that: “wellness @home: neck wrap /10minutes /for work posture” or “wellness @work: warm wrap / 5min / lower back for prolonged sitting.”

  3. Incorporate into Daily Routines:

    Integrate the use of a warm neck wrap into your daily routine, such as doing it before or after work (on your car ride). This consistency can make it easier to form a habit.

  4. Mix with Other Activities:
    Combine the use of a warm wrap with activities you enjoy, like listening to a podcast or watching a short video. This makes the self-care routine more enjoyable.                                                                                                                                                                                                   5. Celebrate Progress: Acknowledge the positive changes in your posture and overall well-being. Celebrate small victories to stay motivated.                                                                                                                                                                                                                               At W.I.S.E. we strongly believe that prevention is better than cure and we view self-care as an investment in your health and productivity; remind yourself that consistent habits lead to long-term benefits. Start today because it is the only guaranteed time we have and enjoy your own personalized wellness journey. In case YOU want an advanced plan for self care habits give us a call and let’s personalize together your own W.I.S.E. work-life balance coaching.                                                                                                                                                                                                                                                                              RELAX ~ RESTORE ~ REPEAT!

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