WELLNESS
Practice Self-Care with Self-Massage Tools used include breathing, stretching, joint mobilization and basic massage techniques
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ycling, driving, and using computers and mobile devices all have the potential to pull one’s head and neck forward. This forward posture changes the position of muscles and tendons and results in pressure and friction that causes tension and painful knots, and can lead to repetitive-use injuries. During the ongoing public health crisis, people are spending more time online and experiencing heightened anxiety levels. Forward head posture is likely exaggerated, and their breathing may be more shallow than usual. Self-massage is a process of self-care that helps reverse postures adding strain and stress on our bodies so that we can feel softer, have less pain, and breath with more ease. Practicing the following steps on a daily basis will reduce headaches, jaw clenching, shortness of breath and upperbody tension, and strengthen the lungs and ribs.
Breathwork Sitting down on the floor or with your feet on the ground, place your hands on the sides of your rib cage and apply a little inward pressure. Take a big breath in through your nose and focus on the air filling your lower lungs and expanding the sides of your rib cage, pushing into your hands. Exhale through your mouth, pushing your hands together and feeling your rib cage narrow. Take note of anywhere that feels pinched, tight or achy. Try to keep your shoulders soft. After a few repetitions, when you have a sense of moving your ribcage with your breath, let your arms drop to the side. Continue breathing while expanding your ribs to the sides. After about 20 focused breaths, continue to the next exercise.
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Chest and Neck Opening A body ball is ideal for this exercise, but it can also be modify slightly to use a foam roller, the edge of a bed or arm of a couch. Sit on the body ball and walk your feet forward, rolling the ball up your spine until you get to the space between your shoulder blades. While your lower body is being stabilized on the ball, allow your upper body to relax and slowly drape around the ball. Your head will drop back into the ball, your arms will open to the sides, and the weight of them will slowly and gently open your chest. Pay attention to your breath. Let it be natural and relaxed. With each exhale, feel your arms and head get a little softer, a little heavier. Stay in this position for about 20 breaths, and then come up slowly.
Spine Mobilization Return to a sitting position with feet on the floor. Place your hands on your knees, and focus on your sternum. Bring your sternum forward over your right thigh, then around to your left thigh, returning upright in the center. Repeat this circle, seeing how far you can comfortably go in each direction. Exhale when you are moving back, and inhale when you are leaning forward. After about 20 circles, switch directions for another 20 circles.
Occipital Fascia Release Remain seated and place your fingertips on the back of your neck, at the base of the skull on either side of the vertebra. Sink your fingertips in and tuck your chin down and in. Hold for 10-20 breaths.
Neck and Shoulder Massage 1) In a seated position, place your fingertips on the sides of your neck. Begin a “yes” nod, moving your chin up and down while deepening the pressure of your fingertips slightly. Notice how it feels different with varying pressures and speeds. Moderate pressure with slower speed and longer hold time tends to be more effective, longer lasting, and easier on the nervous system than more forceful approaches. After you get a feel for it, try holding a spot with extra-firm pressure and bending your neck to one side while continuing a nodding motion. It may feel good to stretch your jaw during this exercise. 2) Lean your head to one side to shorten the muscles on that side. It is easiest and feels best to massage a muscle when it is in a shortened position. Use a hand to push into and rub the muscles back and forth, across the top of your shoulders and up your neck. Try making little circles with your fingertips. Try with both hands, and see which one works better. Massaging the tops of the shoulder may work better using your opposite hand. The side of your neck may feel better with your same-sided hand. Repeat on each side. Finish up the routine with circular massage on your jaw and temples. —Susannah Skye, licensed massage therapist
