Exercises

Exercises for Posture & Mobility

Posture
In order to gain the best from your massage, and to prevent problems developing in your muscles, it is important that your body is properly aligned. This means being mindful of your posture, how you sit, stand, walk etc.. to ensure your body is working efficiently and remains free of muscular tension, strains, stiffness and pain. Having good posture will also encourage efficient breathing and aid in better digestion as the organs won't be compressed or restricted due to tightened muscles caused by your bad posture.
When you come for your massage, I will carry out a posture review and if you have a postural defect (kyphosis, lordosis or scoliosis of the spine), I will discuss this with you and give you some exercises to work on at home to correct these postural defects. I will also give you advice on your posture and we can discuss during consultation what you can do to improve the situation (i.e. driving positions, how you sit at your computer).
To keep an awareness of your posture, I recommend thinking of your posture as a colour (i.e. blue). Whenever you see the colour blue, this reminds you to check your posture at that moment in time - how are you stood or sat? are you slouching? are your shoulders hunched forward? have you been sat in the same position for over 30 minutes without a break?, Get up, have a stretch and move around to keep supple and your muscles and joints moving.

Mobility
Providing you have no pre-existing conditions that would prevent massage (i.e. a recent operation, or degeneration of a joint or vertebrae), then the following exercises will help to loosen tight, stiff joints and relieve any contracted areas within the muscle tissue surrounding them. I will show you how to perform these exercises after your massage to ensure you are performing them correctly and no damage will occur, but I have put the information on my website as a reminder for you for between appointments:
Neck:
Either standing or sitting, with the chin tucked in, drop your head slowly forwards and then lift it back to the starting position. Repeat the movement four times. With the chin tucked in, turn the head to face the right shoulder and then turn the head to face the left shoulder. Repeat the movement four times.
Shoulder joint:
Again, standing or sitting, shrug the shoulder up and relax back down, repeating four times. Circle the shoulders forwards for five seconds, and circle the shoulders backwards for five seconds. Repeat four times.
Elbow joint:
Bend the arm at the elbow so that the fingers touch the shoulder, then straighten the arm. Repeat four times.
Hip joint:
Lift one leg and circle at the hip for five seconds. Repeat the movement with the other hip. Lift one leg and gently swing it forwards, sideways and backwards. Repeat the whole movement twice. Repeat on the other leg.
Knee joint:
Stand next to a wall for support, with one leg bent at the knee, gently lift the bent knee upwards, as if reaching to touch the chest. Then slowly straighten the leg. Repeat this movement four times, and then work the opposite leg. With one leg bent at the knee, lift the lower leg backwards and upwards, then straighten the leg. Repeat four times and then work the other leg.