Issue link: https://www.massageandbodyworkdigital.com/i/1515580
A B M P m e m b e r s ea r n F R E E C E h o u r s by rea d i n g t h i s i s s u e ! 81 natural. Slow your strokes, tune in, and ask yourself the following questions. Feet, Knees, Hips 1 • Are my feet aligned with my knees and hips? If the toes are turned inward or outward at an angle that is not aligned with the direction the knee is tracking, then alignment is off and you could experience knee, hip, or low-back pain. • Is my stance wide enough to allow freedom of movement back and forth or side to side? When lower-body movement is restricted, your upper body is doing most of the work, causing strain. You should initiate the movement of your strokes from your feet pressing into the ground, carrying your hips and core in a balanced and stable range between your feet. • Are my hips and core facing the direction of the stroke? While feet and legs initiate the movement, your primary source of power comes from your hips and core. So, if you want a stroke to go healthfully in a particular direction, this region of the body must be directly behind your hands and face the direction you push or pull. Any twisting at the waist will create low-back pain that can expand into the shoulders and arms. Spine • Is my spine lengthened and straight? • Are my abdominal muscles engaged? Shoulders and Arms • Are my scapulae pulled back and down? • Is there a slight bend to my elbows when in a lengthened position? • Are my wrists relaxed and mostly straight (not hyperextended) when applying pressure with the thumbs, fists, or palms? Neck and Head • Am I looking down at my work or tilting my head? • Am I clenching my jaw? Shift Once you recognize the misalignment or movement pattern that is causing pain, shift your body immediately. You must also shift your perspective so every session thereafter involves expanding your awareness and taking moments to tune in and listen to your body, especially if you are already experiencing work-related stress, strain, or pain. HAVE A LOVING CONVERSATION I've repeatedly witnessed clients and colleagues scold their bodies when in pain. Phrases like "My stupid neck!" and "My weak low back!" and "My %#&! shoulder!" become the communication one has with their body. This only reinforces the stress being placed on the body; healing can't occur from this perspective. The next time you find you're talking down to yourself or being frustrated by pain, make friends with it instead and have a loving conversation. Ask your body what it needs and reassure it that you are committed to a team effort. It's a much gentler approach to supporting a pain- free experience. Note 1. Author's note: Explanation is provided for the feet, knees, and hips/core because these are foundational concepts that ultimately affect the upper body. Since 2000, Cindy Williams, LMT, has been actively involved in the massage profession as a practitioner, school administrator, instructor, curriculum developer, and mentor. In addition to maintaining a part-time massage and bodywork practice and teaching yoga, she is a freelance content writer and educational consultant. Contact her at massagetherapyfortwayne@gmail.com. Once you recognize the misalignment or movement pattern that is causing pain, shift your body immediately.