Page 205 - Massage Therapy School Program

Slide Notes and discussion questions
Self-Care Strategies – Presentation Outline
23.
Stand tall with band behind your head. Holding the band with both hands, extend your arms without moving your head. This will strengthen your neck muscles.
24.
Stand on the band with one foot. Extend your arms forward until they are parallel to the floor.
25.
Stand tall, moving in the Coronal Plane, abduct your arms until they are parallel to the floor.
26.
Hold the band comfortably at waist level in front of you. Keep your elbows against your trunk and inhale. Extend your hands laterally as you exhale.
27.
Hold the band comfortably in both hands and bring your arms overhead. Then, bring the band down behind your head.
28.
Stand tall, holding the band in front of you at shoulder height. Extend your arms straight out to the sides, keeping your arms parallel to the floor.
29.
Sit with your legs straight out in front of you and place the center of the band around the balls of your feet. Hold the ends of the band with both hands and lean back about 45 degrees while bringing the band to your chest.
30.
In a lunge position, place the center of the band under the forward foot. Hold the ends of the band at your waist. Lunge until the back knee just touches the floor and return up. Repeat with the other foot forward.
31.
Place band around the right ankle, step on it with the left foot, and hold the ends in the left hand. Abduct the right leg, controlling balance so that you do not lean. Repeat with the other leg.
32.
Keep the band set up the same as you did for hip abduction. Now, move your right leg (with the band around the ankle) straight back while keeping your body tall. Do not lean forward. Repeat with the other leg.
33.
Sitting on an exercise ball (or chair), place your right forearm on your right thigh. Place the center of the resistance band under your right foot. Hold the ends of the band in your right hand and move your right hand upward—moving the wrist only. Repeat with the other side.
34.
Get on all fours. Loop the center of the band around your right foot and hold the ends of the band in your right hand. Extend your right leg straight back then bring your foot toward the ceiling. Repeat with the other side.
35.
The Cardio segment of our fitness pertains to aerobic endurance. We need to have enough stamina not to get fatigued as we perform our treatments. Getting aerobic exercises in our weekly self care routine should consist of 20-45 minutes of activity at least 2-3 times per week.
©January 2013, P05507, Rev. 1