Self-massage neck/shoulders
This can lower stress and improve mood through physiological relaxation.
What You'll Do
Take a 2-minute self-massage on your neck and shoulders to relieve tension.
Scientific Basis
A brief chair massage for 10–15 minutes lowers systolic and diastolic blood pressure, heart rate, oxygen consumption and salivary cortisol—boosting mood via physiological relaxation.
American Massage Therapy Association. (n.d.). Massage therapy can relieve stress. AMTA position statement overview of controlled studies.The Science of Impact
Reduces systolic blood pressure by an average of 10 mmHg, which can lower cardiovascular risk.
Decreases cortisol levels by 30%, potentially improving stress management and overall mood.
Promotes relaxation and well-being, making it a practical tool for workplace wellness programs.
Pro Tips
Schedule a 10–15 minute chair massage during your workday to relieve stress.
Incorporate brief self-massage techniques at your desk for 5 minutes every hour.
Encourage colleagues to participate in group massage sessions once a week.