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The beginning of a new year is the perfect time to renew commitments to self-care practices that promote health and well-being. Sometimes, adopting new routines that help you manage your wellness effectively; other times, reviving your regimen may mean returning to fundamental principles learned at the start of your career. Below are five essential self-care tips that can kickstart the year for massage therapists and ensure their own health is a priority.
Setting up the right table height is among the first considerations before starting any massage session, as proper setup significantly impacts body mechanics and reduces strn on your back and shoulders.
A good rule of thumb starts with setting the table at half your height; adjust based on leg length, where a longer leg may require slightly higher placement for optimal body mechanics. Ed Mohr, an ergonomics engineering manager who transitioned from General Motors to become a massage therapist after 33 years, highlights that a higher table reduces lower back stress and encourages natural wrist angles.
Different techniques and clients will necessitate adjustments in height; the guiding principle should be using your body weight instead of hands for creating pressure whenever possible. To measure an appropriate starting point:
Stand up strght with fists loosely clenched at sides.
Measure distance between knuckles and floor.
Set table height to this measurement.
Proper foot alignment begins from the ground upwards, affecting other body parts. Your feet should be about shoulder-width apart and toes pointed forward; using an asymmetric stance one foot forward can provide a mechanical advantage and reduce stress on your body during massage.
To achieve a proper stance:
Consider assuming an asymmetric stance with one foot forward.
Face the direction of the stroke, matching both arm and forward foot accordingly.
Lean into the client to generate pressure from your core rather than pushing with muscles.
Going uphill may seem counterintuitive, but in massage strokes, it offers a mechanical advantage requiring less effort to mntn pressure on clients. Once over the hill, you'll need to push harder, which can stress your muscles unnecessarily.
To create hills during a session:
Utilize bolsters.
Pay attention to joints, ensuring they're stacked and handswrists are relaxed, especially when using forearms for massage.
Avoid overextension or reaching with upper arms; instead, take steps forward to continue strokes rather than stretching.
While many massage therapists are familiar with avoiding pressure on the thumbs due to potential injuries that can be career-ing, opting for the forearm provides more stability and reduces strn compared to using delicate hands or wrists.
To avoid hand strn:
Use your core by leaning into clients.
Rely on larger muscle groups like forearms; this allows for creating necessary pressure while reducing impact on your body.
Instructing clients to take deep breaths before sessions can help promote relaxation, but focusing on your own breathing is equally important. Paying attention to your breath helps you mntn body mechanics and quickly correct any misalignments.
Being mindful of breath also ds in relaxation and focus, enabling therapists to provide high-quality massage therapy while managing stress throughout the session.
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