OK, its time to think Spring! Now that you may want to get outside, if you haven't been doing that already--it might be helpful to know some tips to help save your wrists from discomfort. Tips to Save Your Wrists If you are having trouble with pain or discomfort in your wrists, consult a physician or ask a massage therapist to help assess if muscle tension is contributing to the pain. Do these activities only to your comfort level. Take a couple slow deep breaths. Now let your arms hang down to your sides. Take a couple more slow deep breaths. Next, take a few moments to shake out your arms, and enjoy the refreshed energy moving through them. Take breaks in your activities to stretch your wrists. Bend your wrists forward and backward gently to your comfort level, and circle them in both directions. Make tight fists and relax them 10-20 times. You can also ask your massage therapist or other health care providers for stretches specifically for the forearms. Set up a reminder chime on your computer or phone, or some other reminder, to take frequent stretch/relaxation breaks. Adapted from Client Education Handouts for Self-Care. Information for People.
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Since you have probably been staying home a lot this past year--how about a little
Shiatsu for Stress Reduction & Increased Energy The Japanese form of bodywork known as Shiatsu is a method of using pressure to relieve stress and discomfort. It is especially applicable to working on yourself and can be practiced almost anywhere. Try these moves as you are medically and safely cleared to do so. If you like only a few, or even just one, try practicing those techniques one or two times a day. Use your thumbs, fingers, or knuckles as directed--and only to your level of comfort. You would be surprised how quickly your thumbs and fingers can tire, when you do not usually use them in this way. Note; If any of these causes pain, discontinue them. 1. Holding one foot, press your thumbs into the center of the ball of your foot. Then using your knuckles, rub gently but vigorously across the sole of your foot. 2. Using the knuckles of each hand, slowly and carefully reach around your back and slide up and down each side of the spine, from as high as you can reach down to the low back--being careful not to hurt your arms and shoulders as you move, and keeping pressure off of the spine. 3. Intertwine your fingers on the back of your neck and gently and slowly bring your elbows forward--putting no pressure on the vertebrae. Gently squeeze your palms toward one another, but don't pull the neck forward. Squeeze a few more times to your comfort level. 4. Rub your hands together vigorously, and then hold your palms on your cheeks or rub the palms gently but briskly on your cheeks, up and down. Enjoy the feel of the energy from your hands. Then gently and briskly rub the sides of your nose. 5. Beginning at the center of the area above the upper lip, use your fingers to press and release every one-half inch until you reach the corner of the lips. Repeat on the area below the lips. Repeat this sequence a few times. 6. For anxiety, use your fingertips or knuckles to drum lightly across the entire skull. 7. For mental clarity, first wash your hands and fingers, and then gently stick your index fingers in your ears. Twist them back and forth a few times, applying only a slight, gentle pressure. Do not go deep into your ears. 8. For vitality, squeeze one arm with your fingers. Move up and down the entire arm and repeat on the other side. Enjoy feeling refreshed and energized! Adapted from Client Education Handouts for Self Care. Information for People. Happy Valentines!
Gift to yourself--Self Massage for the Neck & Head This is to be done very slowly and gently and only if you are medically able to safely manipulate your neck and head. 1. Reach around and grasp the base of your neck with one of your hands, on either side of the neck vertebrae but not putting any pressure directly on the vertebrae, squeezing the soft tissue area with your hand. Move up your neck to your hairline, squeezing and releasing as you go. Repeat a few times as the strength in your arms and hands will comfortably allow. You can use the same hand or switch hands to continue this massage. 2. In this move, stretch ONLY to your level of comfort. Very gently and cautiously move your chin forward slowly toward your chest, until you feel a gentle stretch in the back of your neck, as you exhale. Inhale and return to start. Then exhale as you again gently stretch your neck toward your right shoulder. Inhale and come back to center. Take another breath. As you exhale, stretch your neck toward your left shoulder. Inhale and come back to center again, and take a couple more slow deep breaths. If you have any pain with this move, discuss it with your physician before you repeat it. 3. Place the palms of your hands on the sides of your head and the pads of your thumbs just above your ears. Using slow, comfortable pressure, make little circles with your thumbs and fingers, then repeat this, moving your hands and fingers to different places on your head, until you have gently massaged your whole head. Repeat this procedure to your comfort level, two more times. For extra relief, try any or all of these while standing under a warm shower. Adapted from Client Education Handouts for Self-Care. Information for People Welcome to 2021. Hope this year brings peace and harmony to your life! While you are still figuring out how much to be "out and about"--consider taking care of yourself at home. SELF-MASSAGE for the FEET If your feet are tired or achy and you can reach them comfortably, try giving yourself a regular foot massage. Sit in a chair with your foot resting over the opposite knee, or sit on the floor cross-legged, if you can do so comfortably, with one foot in front. 1. Grasp one foot and exercise the ankle join gently by moving the foot gradually, from front to back and side to side 2. Brace your foot with one hand. Press and slide the thumb of the other hand down sections of the sole, from the base of the toes to the heel. Be careful of how much pressure you put on your thumb to avoid soreness. 3. Work gently and gradually into tender points more deeply with your thumb or knuckles. Hold for several seconds in especially tight or achy spots. Squeeze each toe from the tip to the base. If you like, you can press moving down from the tip to the base on the top and underside of the toe and then up the sides of each toe back to the tip. Finish by gently squeezing and releasing your whole foot several times from the heel to the toes. Repeat on your other foot. As an alternative, try to massage your feet with a tennis, golf, or other small ball. Run each foot gently over a ball for a minute or two, pressing and holding for a few seconds on tender or tight areas. Use a little massage oil, lotion, or any good vegetable or nut oil such as almond or walnut oil that you are not allergic to. If you are familiar with how to use essential oils and have some available, add a couple drops of your favorite essential oil such as lavender or rosemary or peppermint to the lotion, for a refreshing change. Adapted from Client Education Handouts for Self-Care, Information for People |
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