Massage & Bodywork

January/February 2008

Issue link: https://www.massageandbodyworkdigital.com/i/72312

Contents of this Issue

Navigation

Page 92 of 171

N o w A ! e a v BRIM Self-Care 1. Breathe. Holding breath during effort closes the epiglottis and increases intrathoracic pressure.1 deep breaths. A. B. Exhale slowly. Inhale—feel the stomach expand. 2. Rest. It's all about recovery. Take breaks: "Even after arduous exercise, the metabolic recovery in muscles is ten to fifteen minutes. There is 80 percent recovery in your muscles even after one minute of rest if muscles are not over-fatigued."2 A. Dangle arms whenever possible. B. Notice muscles that are tensed unnecessarily (Jaws clenched? Shoulders raised? Fingers flexed?) Take occasional C. Try to schedule practice/performances to include time off. 3. Imagine. Use imagery to enlist ease of posture and movement. When our skeleton is in perfect alignment, the muscles rest. When the skeleton moves off the midline, the muscles have to work. Therefore, whenever possible, return to the balanced midline. Studies show that imagery can impact subcortical patterning of muscle coordination and can help the body move effortlessly into alignment. Visualize (without using muscular effort): A. The head as a helium-filled balloon which, being lighter than air, rises. B. Sand pouring slowly from the lower back to the floor.3 4. Move. Movement can imitate a massage, bringing warmth and circulation and decreasing muscle pain. A. Do non-painful, gentle exercise that works muscles in the front and back of the body evenly. B. Do gentle stretches and effortless movement to keep muscles and joints warm and well lubricated. l C. Read Playing (less) Hurt by Janet Horvath. It is a trove of practical dos and don'ts, stretches, and adaptive devices, written by a musician for musicians. For example, try Horvath's shower stretches: bring your shoulder blades together; keeping them together, raise shoulder blades toward your neck; roll your shoulders forward.4 NOTES 1. Lulu Sweigard, Human Movement Potential: Its Ideokinetic Facilitation (University Press of America, 1974), 137. 2. Janet Horvath, Playing (less) Hurt—An Injury Prevention Guide for Musicians (Kearney, NE: Morris, 2003), 55-56. 3. Lulu Sweigard, Human Movement Potential: Its Ideokinetic Facilitation, 249. 4. Janet Horvath, Playing (less) Hurt—An Injury Prevention Guide for Musicians, 134. massagetherapy.com—for you and your clients 91 b a l i TheraStone Instructional DVDs

Articles in this issue

Archives of this issue

view archives of Massage & Bodywork - January/February 2008