Massage & Bodywork

JULY | AUGUST 2015

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4. SEATED TWIST Helps relieve: spinal tension. • Begin seated, with your legs extended in front of you. • Bend your knees, put your feet on the fl oor, and slide your right foot under your left leg, placing your right heel as close to your left sit bone as you can. Cross your left foot over your right knee. Now your left foot is on the fl oor and your left ankle is next to your right knee. • Reach your left arm behind you and place your palm on the fl oor. Then, bend your right elbow and cross it over the outer side of your left knee. Keep your elbow bent. • Gaze behind you, over your left shoulder. Keep your left hand on the fl oor, or bring your left arm around your lower back for a greater stretch. • Continue pressing your right arm into your left knee, using each inhale to lengthen the spine and each exhale to rotate farther to the left. • Stay here for several breaths. Release the twist, come back to neutral, and straighten your legs. Repeat on the opposite side. 5. BRIDGE Helps relieve: lack of spinal fl exion; and weak core or low-back muscles. • Lie on your back with your knees bent, feet hip-distance apart and fl at on the fl oor. • Press your weight into your heels to lift your hips toward the ceiling. Keep your thighs parallel. Bring your arms underneath you and try to clasp your hands together. (Don't worry if you can't do it at fi rst; simply put your palms on the fl oor for support instead.) Roll your shoulder blades toward each other and hold the pose for 45–60 seconds. • Release and slowly roll back to the fl oor. Repeat two more times. Brandon Twyford is assistant editor at Associated Bodywork & Massage Professionals. Contact him at brandon@abmp.com. F r e e S O A P n o t e s w i t h M a s s a g e B o o k f o r A B M P m e m b e r s : a b m p . u s / M a s s a g e b o o k 25 THIS PLAN IS NOT INSURANCE. This plan provides contracted discounts at certain providers, provides negotiated fees for services and does not make payments to the providers. The plan member is obligated to pay for all services when rendered. This plan has a 30-day cancellation period and is offered by Benefit Services of America, Inc., a Florida licensed DMPO, located at 2600 Maitland Center Pkwy, Suite 350, Maitland, FL 32751. Not available in all areas. FREE DENTAL PLAN TRIAL OFFER Your dental health is important to ABMP. Special Offer for ABMP Members Benefit Services of America, our partner for over 15 years, is now offering our members a 30-day free trial of their comprehensive dental plan, Dental Benefits Max. Call 1-866-894-1363 toll-free today & be sure to identify yourself as an ABMP member. www.benefitservices.com/ABMP BSA2033 ABMP PRINT AD.indd 1 5/29/2015 1:21:14 PM The modifi ed Mountain pose improves posture by lengthening the lower back; opening shoulders, arms, and hands; and strengthening the core—specifi cally the obliques and psoas. The Seated Twist unwinds spinal tension that builds up while leaning forward too much during massage. It relieves all of the torso muscles and opens the shoulders, neck, and forearm/hand. The Bridge pose lengthens the lower back, hip fl exors, abdomen, and psoas. It opens the shoulders, chest, and arms while extending the spine, and strengthening the core and lower back. • Interlace your fi ngers and turn the palms away from you, then raise your arms overhead so your palms face the ceiling. • Inhale to lift up through the hands, then exhale and side bend to one side. Inhale and return back to center, then exhale and bend to the opposite side. Repeat several times.

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