What does a Massage Therapist do in our new normal?
Many clients have told me that their appointments are so
much more than the techniques that I use on their muscles. Part of the therapy
comes from the visit, being able to unload their stress in a place that they
feel safe and not judged; and know it won’t leave those four walls. I have
supported you while grieving, job hunting, parenting, taking care of elderly or
ill family members, getting divorced, empty nesting, renovations, pregnancy,
and moving. Just because we have to be physically distant, it doesn’t mean the
support has to stop as well.
In the massage world, the advice that a massage therapist
gives to their client is called home care. These are the things that people can
do at home, between appointments, to take charge of their own well-being. At
the moment, we are all looking at a long time between appointments, but I can
still help you with your home care. I am hoping to include, not only movement
and stretching ideas, but encouragement and ideas on being our best selves.
And so the idea of starting a blog was born. At the end of every massage, I pass on useful advice (or nag) about stretching, applying heat, staying hydrated, etc. I will use this blog to share stretches, self massage techniques, ideas on adapting your space or modifying your activities to relieve pain, promote healing and improve your well-being.
I encourage feedback and questions. It is not always easy to write out instructions for a stretch; clarity is important. Let me know what aches and pains are plaguing you. Whether you are trying to adapt to working from home, being rushed off your feet with an increased work load, or feeling the effects of not being about to go about your usual routine.
I am not a doctor, nurse, pharmacist, physiotherapist or
nutritionist. I can not diagnose,
offer opinions on chemical pain relief or supplements. I will not be discussng CBD oil, topical analgesics or cleanses.
So lets move right into our first set of stretches.
Stretching
For a stretch to be effective, hold
it for 20-30 seconds. Do not bounce!
Stretch only until you feel a
stretch, stretches should not hurt, and do
not force it.
Warm muscles stretch better, after
a bath or shower, after some cardio.
Moving in and out of a stretch
should be slow and controlled.
Take deep, even breaths while
stretching.
Between each stretch, move back into
a neutral position before preforming the next stretch.
Find pockets of time in the day to
incorporate stretches – while you wait for water to boil, when you are on hold
with the phone company, while watching TV or a podcast, while brushing your
teeth.
If you have job that requires being
in one position for a long time, set a timer to get up and move and stretch. If
you sit at a desk all day, don’t sit to eat your lunch or on your coffee
breaks. If you drive all day, stretch while you are re-fueling or waiting at
scales.
Hydrated muscles stretch better.
Scalenes
Now, everyone has heard of biceps, quads, abdominals, and gluteus
muscles. If you ever did an Abs of Steel video in the 90s, you also have an intimate
knowledge of the intercostals. Muscles get attention if they are the ones that we
want to bulk up or the ones we want to tone for our ideal silhouette.
Allow me to introduce you to my favorite set of muscles.
They are called the scalenes, and there are three on either side of your neck. They
are the underdog, behind the scenes muscles. Scalenes are small (barely the
width of your finger) but they work extremely hard. They work together in
sophisticated co-ordination to move our head and neck, and we all know how
heavy our head is! Poor, under-appreciated scalenes don’t even get to rest when
we are asleep. They attach to the top two ribs, and like all muscles that
attach to the ribs, they have to contract and lift the rib in order
for us to breathe.
The position of the scalenes along our neck makes them the
culprit for many tension headaches. Our computer-oriented lifestyles and jobs
that require us to sit at desks, in vehicles and equipment for hours at a time aggravate
them. The vast majority of clients on my massage table request, “just the neck
and shoulders, please”. Here is my
favorite neck stretch. You can do it anywhere – work, car, watching TV. Feel free to do it several times a day!
Scalene stretch
2. Slowly bend your head, moving your left ear toward the left shoulder. Hold 20-30 seconds. Breathe!
3.
Bring your head slowly back to center.
4.
The second time tip your head slightly forward
as you bend your neck sideways. Your nose should be pointing at your left knee.
Hold 20-30 seconds. Breathe!
5.
Bring your head slowly back to center.
6.
The third time, tip your head slightly back as
you bend your neck sideways. Your nose should be pointing at the top of the
wall, not the ceiling. Hold 20-30 seconds. Breathe!
7.
Bring your head slowly back to center
Repeat with the other side
** Never bend your head straight back
**Never rotate your head in full circles
Lay on your back for 10-15 minutes each day with a rolled hand towel under your neck.
Breathe deeply.
Keep your neck warm, we tense when we are cold, creating unnecessary muscle tightness!
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