Issue link: https://www.massageandbodyworkdigital.com/i/434495
F r e e m u s i c d o w n l o a d s f o r C e r t i f i e d m e m b e r s : w w w. a b m p . c o m / g o / c e r t i f i e d c e n t r a l 21 F r e e m u s i c d o w n l o a d s f o r C e r t i f i e d m e m b e r s : w w w. a b m p . c o m / g o / c e r t i f i e d c e n t r a l 21 4. SHOULDER SHRUGS Perform shoulder shrugs to relieve tightness or tension in the shoulder and neck area. Stand with your arms hanging relaxed at your sides. Raise the tops of your shoulders toward your ears until you feel tension. Hold this position for 3–5 seconds. Relax, and bring your shoulders back to their normal position. Repeat 2–3 times. 5. FINGER STRETCH With both hands outstretched, spread your fi ngers wide. Hold for 5 seconds, then relax. Repeat 3–5 times. 6. THUMB STRETCH Extend one hand. Gently pull back on your thumb with the opposite hand just until you feel tension, and hold for 3 seconds. Relax. Repeat 3–5 times on each hand. 7. WRIST STRETCH Using your opposite hand, gently pull back the fi ngers on one hand to stretch the muscles and ligaments in the wrist. Hold for 3 seconds. Switch hands and repeat. Repeat the sequence 3–5 times. 8. FORWARD BEND Stand tall with your feet hip-width apart. Bend forward at the waist as if you are going to touch your toes, slowly lowering your head until you are looking backward between your thighs. Relax your arms and allow your body weight to stretch your shoulders and back. Wrap your arms around your calves if you require a deeper stretch. Hold for 5 seconds. Slowly return to the starting position. Repeat 3–5 times. 9. HEART OPENER Use this stretch to counteract the effects of leaning over a massage table or sitting in front of a computer. Interlace your fi ngers behind your back and slowly raise your hands until you feel tension in your back and shoulders. Hold for 5 seconds, breathing deeply and feeling your chest expand. Release your hands and return to the starting position. Shake your arms out gently and repeat 3–5 times. 10. SHAKE IT OUT Stand with your feet hip-width apart and drop your arms to your sides. Gently shake out your arms and hands for several seconds, taking long, deep breaths. Repeat 3 times. Brandon Twyford is assistant editor at Associated Bodywork & Massage Professionals. Contact him at brandon@abmp.com.