Page 264 - Massage Therapy School Program

Protocol: Self-Care Strategies
Self-Care Strategies – Protocol
Before we begin, we need to warm the muscles. Jog in place for approximately three minutes to get your blood flowing and your body warm.
Moving in the transverse plane, look to the right and then to the left. Then move in the coronal plane, dropping your right ear to your right shoulder. And repeat on opposite side (dropping your left ear to your left shoulder).
Start in a neutral position, cervical spine in alignment. Drop your chin to chest without moving your shoulders or back forward. Exhale as you drop your chin.
Standing tall, lace your fingers behind your back and inhale. Then, as you exhale, lift your arms without leaning forward.
Using slow and controlled movements, move your arms in the transverse plane to create a torso twist for flexion in the low back.
Extending one arm, stretch the flexors and extensors of the forearm. Repeat on the opposite arm.
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.
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.
©January 2013, P05507, Rev. 1