Issue link: https://www.massageandbodyworkdigital.com/i/1208028
Ta k e 5 a n d t r y A B M P F i v e - M i n u t e M u s c l e s a t w w w. a b m p . c o m / f i v e - m i n u t e - m u s c l e s . 21 Watch "Massage Table Stretches for Self-Care" Wrist Flexors and Extensors Stretch To create space in your wrist flexors, place your open palms on the table so your fingers are pointing toward your body (Image 1). Keep elbows soft, lengthen into your neck, and slide your shoulders down toward your back pockets. Shift your body weight forward and back until you find your perfect Goldilocks stretch. To create space in your wrist extensors, try this same stretch, but place the back side of your hands resting on the table with fingers pointing toward you (Image 2). Explore the perfect stretch sensation for you as you shift your body weight. Both these stretches help increase circulation of blood, lymph, and synovial fluid, as well as rehabbing or prehabbing repetitive stress injuries in the hands, fingers, thumbs, wrists, and even elbows. Thoracic Opener Place both forearms palm down and shoulder width apart on the table while you step back, hinging at your waist until your upper body is parallel to the ground (Image 3). This will help open your shoulder girdle, counteract rounded shoulders (excessive thoracic kyphosis), and create more space in your heart center to allow for wider, deeper breaths. And you may also receive the extra bonus feature of a sumptuous hamstring stretch. Psoas Release Stand beside your table and lift your leg so the front of your thigh is resting on the table (Image 4). You may want to rest your hands on your hips or on your low back as you either lean your upper body forward (to reduce the intensity of this hip flexor stretch) or lean your torso back (more intensity) until you feel a perfect stretch. After at least three breaths, gently release the leg off the table, take a few steps and walk around, and then repeat on the opposite leg. With this stretch, you're not only stretching your core and helping ease or relieve back issues, you're also fine- tuning your balance. 1 2 3 4