Page 204 - Massage Therapy School Program

Slide Notes and discussion questions
Self-Care Strategies – Presentation Outline
11.
Standing tall, lace your fingers behind you, inhale. Then, as you exhale, lift your arms without leaning forward.
12.
Using slow and controlled movements, move your arms in the transverse plane to create a torso twist for flexion in the low back.
13.
Extending one arm, stretch the flexors and extensors of your forearm. Repeat on the opposite arm.
14.
Bring your left arm in front of you so that your right hand is positioned just proximal to the left elbow. Inhale. Then, as you exhale, stretch the shoulder girdle. Repeat on the opposite side.
15.
Reach your left hand behind your neck and use your right hand to hold your left elbow. Exhale as you stretch the left tricep posteriorly.
16.
If you need to hold on to a chair for support, do so. Here we are working on our balance while we stretch our quadriceps. With your right hand holding the right foot (Dorsal side), bring the heel to your right glute. If you need a more intense stretch on the quads, drive your knee toward the floor while moving your hip forward. Repeat on the opposite side.
17.
Start with your feet in a wide stance, toes facing forward. Bend your left knee to stretch the right adductors. Repeat on the opposite side.
18.
Once the adductor stretch has been performed, take the straight leg and bring your toes to the ceiling -- dorsiflex your foot. Now you can move your chest to your toes for the hamstring stretch. Repeat both the adductor stretch and the hamstring stretch on the opposite side.
19.
Sitting with your legs straight, dorsaflex while reaching for your toes. Keep your back straight. Think about pulling your chest to your toes.
20.
Stand tall, place your fist on posterior hips and inhale. Exhale as you extend back.
21.
Moving in the Coronal Plane, extend your right hand over your head and reach toward the left as you exhale. Repeat on the opposite side.
Please ask if anyone is allergic to latex. The regular Thera-Band Bands are a latex product. A latex-free version is also available for those with allergies / sensitivities.
22.
Strength Train Using Thera-Band Resistance Bands
Using a resistance band allows us to strengthen the weak muscles while doing concentric as well as eccentric exercises. In working with a band, exhale on the initial movement of the contraction (the exertion), and control the movement on the return (the eccentric contraction). Perform these activities for a series of 8-12 repetitions. You can increase your sets as your strength improves.
©January 2013, P05507, Rev. 1