Massage & Bodywork

November | December 2014

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44 m a s s a g e & b o d y w o r k n o v e m b e r / d e c e m b e r 2 0 1 4 6 Weeks to Better Body Mechanics By Barb Frye education BODY AWARENESS When we habitually create mindful moments, these moments turn into hours, days, weeks, months, and years. Let's start slowly— one week at a time to focus on each of the six functional actions of massage and bodywork. Each week, build your awareness around the key point using the following body awareness tips. You will soon fi nd that this mindfulness carries over into your life away from work, too. WEEK 1. STANDING Your Feet: In the standing position, each part of your foot carries a percentage of your body's weight. The bones of the feet form three arches that raise the center of the foot, distributing and absorbing the weight of your upright body. By engaging the full foot, you can bear your weight effectively, improving standing alignment and decreasing foot stress and pain. Taking a Stance: The parallel (stationary) stance and the one-foot-forward (mobile) stance are the most common standing positions for manual therapists. For both, keep your trunk, legs, and feet aligned forward, facing the direction of your focus and movement. Balancing Your Head: Balancing your head over the spine allows your upper body to maintain vertical alignment. When your spine and rib cage are in a neutral position, your head more easily maintains proper alignment. In turn, your body mechanics become more effi cient, allowing you to experience a sense of full-body support. m a s s a g e & b o d y w o r k n o v e m b e r / d e c e m b e r 2 0 1 4 The parallel (stationary) stance and the one-foot-forward (mobile) stance are the most common standing positions for manual therapists. For both, keep your trunk, legs, and feet aligned forward, facing the direction of Balancing your head over the spine allows your upper body to maintain vertical alignment. When your spine and rib cage are in a neutral position, your head more easily maintains proper alignment. In turn, your body mechanics become more effi cient, allowing you to experience a sense of WEEK 2. SITTING Aligning Your Pelvis, Legs, and Feet: Sit with your body weight on your ischial tuberosities and your feet at equal distances from your centerline, aligned underneath your knees. This position gives you a tripod of support and increases your stability and balance. Your knees should be at hip height or slightly lower, and your legs should be wide enough apart so that you bend forward using the hip joints rather than bending from your spine. WEEK 3. BENDING Bending from Your Hip Joints: Squat-bending (bending from the hip joints, knees, and ankles) is your best choice when bending. When squatting, the spine maintains a vertical and stable position, recruiting the powerful muscles of the pelvis, along with the strong ball-and-socket joints of the hips. This strategy easily supports the body's weight and facilitates your bending movements. Keep your trunk, legs, and feet aligned forward, facing the direction of your focus and movement.

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