Issue link: https://www.massageandbodyworkdigital.com/i/1496639
L i s te n to T h e A B M P Po d c a s t a t a b m p.co m /p o d c a s t s o r w h e reve r yo u a cce s s yo u r favo r i te p o d c a s t s 87 TAKEAWAY: Handheld percussion massage tools can be an effective way for massage therapists to enjoy the rejuvenating benefi ts of massage for themselves. PERCUSSION THERAPY TIPS One of the best ways to become adept at providing percussion therapy to others is to practice on yourself. Below are guiding principles for using a handheld massager to ensure you do not overdo it (as a giver or receiver). Start slowly and go lightly. Begin on a slower speed and work your way up to a faster one. Bodyworkers are accustomed to pressing; however, you want to avoid pressing the tool into your body. Rather, let the tool do the work for you by gliding across the body. Going too quickly or deeply can create a defensive, guarding response and prevent muscles from relaxing. You know you're going too fast or deep if you (or the recipient) are tensing up or can no longer take long, slow, deep breaths. A helpful rule of thumb is to move the percussion tool about 1 inch per second. PERCUSSION THERAPY PERFORMANCE RECOVERY ROUTINE Set aside 10–15 minutes after your workday or before bed for this recovery ritual intended to put your body and mind at ease and prepare for a restful pause or deep sleep. We recommend doing this while sitting. 1. Begin by massaging your favorite essential oil, CBD cream, or healing balm into your skin. Choose to focus on any areas of pain or tension. 2. Next, set your handheld massager on the lowest setting and place the massager on the top of your shoulder. Move back and forth across your shoulder three times and then repeat on the other side. Feel free to pause, hold, and linger over any adhesions, knots, or painful areas, and increase the speed and intensity level when you are ready. If it feels right, add gentle range of motion and stretching while gliding the tool or holding it static over the shoulders. 3. Now move on to your lower back. Gently move up and down and then in circles, focusing on one side of the low back at a time. 4. Bring your attention to your iliotibial band and quadriceps. Discover whether it feels best to move with the muscle fi bers or across the muscle fi bers. Repeat these motions three times. 5. Travel down your body to your calves. When on your calves, pause and hold over a single spot for a breath or two. Repeat three times, pausing and holding for a breath or more on any areas that benefi t from some extra attention. 6. Complete at your feet. If it's not too ticklish, place the percussion tool on the soles of your feet and move slowly across the plantar fascia three times. 7. Turn the handheld massager off and pause. Notice all the sensations. Any tingling? Itchy spots? Less tension? These are examples of enhanced circulation. You have just set yourself up for some daytime recovery or for a good night's rest by initiating the parasympathetic response. Savor the caring investment you've given to your muscles, mind, and heart. It feels so good to gift yourself with acts of mini recovery after a full day of giving. Self-care is a form of performance recovery, and taking care of yourself is a necessity. The world needs you to be at your best when sharing your gifts, talents, and healing touch. Notes 1. Recovery for Athletes, "Benefi ts of Percussion Massagers," accessed March 2023, recoveryforathletes.com/pages/ benefi ts-of-percussion-massagers; The Good Body, "13 Massage Gun Benefi ts: Enhance Your Performance!," updated September 9, 2022, www.thegoodbody. com/percussion-massage-benefi ts. 2. Hydragun, "5 Science-Backed Reasons Why Percussive Therapy is Best for Pain Relief," updated May 26, 2022, www.blog.hydragun.com/5-scientifi c- reasons-percussive-therapy-works. Heath and Nicole Reed are co-founders of Living Metta (living "loving kindness"), a continuing education company now offering touch therapy tools and self-care practices in their online community. They also lead workshops and retreats across the country and overseas and have been team-teaching touch and movement therapy for over 20 years. In addition to offering live classes, Heath and Nicole are life coaches offering home study, bodywork, self-care videos, and online courses that nourish you. Try their community free for 30 days at livingmetta.com/trial. VIDEO: "PERCUSSION SELF-CARE" 1. Open your camera 2. Scan the code 3. Tap on notification 4. Watch!