As a massage therapist, it’s obvious that clients need help with their neck, shoulders, lower back, or all of the above. Most people tend to blame these things on sleeping habits or sitting at the computer all day. Although these factors may play a role, it is the tension that we subconsciously experience day in and day out that eventually turns into real pain. The bottom line is that everyone has the same underlying issues.
As massage therapists, what can we do to break these chronic tension habits? How do we address and heal these subconscious patterns? Creative visualization is effective in addition to stretching, movement, and of course, massage. Here are some tips for clients to take home after their massage.
- Be brutally honest about your behavior.
You might think that’s great, but if you’re experiencing neck and shoulder pain, headaches, arm and hand problems, or bumps at the base of your neck, something needs to change. Breathing problems can be associated with a stuffy chest.
Don’t blame your bed or your genetics; You didn’t inherit bad posture genes, you inherited habits. Pain is there to show us where our body needs attention and care. Listen to it and apply it.
Just by looking at yourself in the mirror, you can’t be completely honest about what your body looks like. Each of us subconsciously adjusts our posture when we look in the mirror.
We need to casually glance at a window or some reflective surface as we walk by to be honest about our position. Here you will find the real truth.
- Stop thinking about your shoulders.
Change your focus. Instead of focusing on your shoulders, try to keep your chest up and open. Your body will look better, perform better, and be more comfortable in the long run. You can breathe and absorb your food better.
Remember to keep your chest up, not out. Pull up the cord attached to the top of the tibia and visualize another cord on the top of the head. Use your abs to help. Be careful not to bend your waist as you do this.
- Activate your abdominal muscles.
Use your core to allow your arms and shoulders to simply relax where they should be to keep your chest up and open. This exercise is perfect for working out while sitting at the computer, which prevents you from curling up.
It is also effective when moving and exercising. If you are lifting your upper body during the exercise, tighten your abs and lift your chest as high as possible. Otherwise, you’ll be misworking your muscles and making your neck and shoulders worse.
- Extend your chest and arms.
Stretch your arms in all directions: up, down, out, over your body, over your head. Do what feels good.
- Arm circle.
This is a simple exercise to help relieve neck and shoulder tension. Arm circles stretch and work the muscles at the same time. First, activate your abdominal muscles and lift your chest as high as possible. Use your thumb. If you steer your bike as if you were cycling, it will help you stretch your arms better.
- Shake it up.
If the pain you’re feeling isn’t related to an actual injury, the worst thing you can do is protect it or baby it. Unless a muscle is torn or otherwise affected, the only thing to blame is our subconscious habits and repetitive actions.
I find that when we start to experience pain in our shoulders, arms, and hands, our first instinct is to protect and stabilize it. It is sick because it is stuck and is no longer receiving the flow it needs.
Start by shaking gently, then shake as hard as you can and for as long as possible. Then stretch. Don’t wait until you have time to do yoga or stretch. If it’s stuck or painful, shake it, move it, then stretch it.
- Keep your arms up while running and slightly forward while walking.
It lifts and opens your chest. When you do any long walk, jog or run, focus on your form and proper movement rather than how far you go.
When you’re moving, it’s the best time to work on your posture, form, and body mechanics. If we change our patterns while moving, our muscles train themselves faster.
- Determination of body position.
Great posture definition allows you to get out of the way and allow your skeleton to relax and do its job. It’s just about using the muscles we need for every movement we do.
- Pay attention to lower back pain.
Believe it or not, back pain is often caused by tension in the hips, buttocks, and upper legs. First, stop locking your legs together. Stretch your legs in all directions. This includes everything that attaches to the thigh, including the quadriceps, hamstrings, and shin splints. If t
Another factor that can cause lower back pain is how our feet hit the ground when we walk. Most of us spread our feet too far when we walk; some people turn too far, but this is rare. Either way, most of us put all of our weight on the outside (lateral) edge of our feet as we walk or run.
When we do this every day, the muscles on the outside of our legs become overdeveloped, creating a huge pull on our hamstrings and causing back curvature and pain.
Work on stretching and strengthening the inner (middle) leg muscles. Every time your foot hits the ground, the entire sole of your foot should touch.
Think about keeping your legs straight and putting your weight on the center or core. If you do this, you will see changes in your leg muscles and lower back pain.
11.) Keep your hips straight and shift the weight of your abs away from your hips.
It’s important to do this so you don’t lock your knees. Imagine pulling the front of your body straight from the arch of your foot to your sternum.
Traditional Chinese Medicine teaches that yin (female) energy flows up from the front of the body, while yang (male) energy flows from the back of the body. Imagine moving up the front of your body with each inhale and moving down the back with each exhale.
It takes listening to your body, hard work, honesty, and patience to deal with body patterns and habits. The more you can help your clients with their daily routine, the more you can help your massage practice. These exercises are great for self-care.