Issue link: https://www.massageandbodyworkdigital.com/i/77400
LIFTING body awareness BY BARB FRYE Whether you lift frequently throughout your treatments or just occasionally, learning how to lift properly will protect your body from unnecessary stress and possible injury. Lifting, like all of the functions we have discussed so far in this ongoing column, is an integral part of massage and bodywork therapy. Following are key principles to keep in mind. • Get close. Reduce the space between your body and the load. This reduces the effort in your back and makes the act of lifting easier and more comfortable. • Face the weight. Keep your body in one plane of movement. This reduces the chance of starting a lift from a rotated or twisted position. • Lift with your legs. Bending from the hip joints, knees, and ankles helps the spine to maintain a neutral and vertical position. • Move with the weight. After lifting a load, position your body in the intended direction of movement before attempting to move it. The following partner practice will help you integrate these principles. PARTNER PRACTICE PROPER LIFTING Action. Ask your partner to lie down on his or her back near the edge of your table. Stand beside your table, facing your partner's leg. Make sure your entire body, including your feet, is facing the leg. Keeping your back in neutral position, slowly begin to lower yourself by bending from your hip joints, knees, and ankles (Image 1). Once lowered, hold your partner's leg with both hands and begin to lift it by straightening your legs. Allow your partner's leg to bend at the knee. Repeat this sequence of movements a few times until you feel comfortable with it. This style of lifting allows you to keep your shoulders and arms relaxed while holding your partner's leg. Let your shoulders remain in a neutral and comfortable position, not held up and/or tense. Allow your elbows to rest comfortably by your sides, not held out in space. Feel. Notice what you sense in your legs and feet. Ask. Can you sense your feet pressing into the floor as you straighten your legs? Are your legs able to support the lifting? We often restrict our breathing when we are lifting. This happens because the muscles of the abdomen contract during lifting, and so the movement of the diaphragm is also restricted. However, this does not mean that you should stop breathing during lifting. The next time you lift, pay attention to your breathing, and consciously remind yourself to breathe freely. Feel. Notice what you sense in your upper body. Ask. Are you able to keep your back in a neutral position? Are you able to let your legs lift and your back, shoulders, and arms relax? Rest. 106 massage & bodywork march/april 2011