Soothe: Self Care for Mind and Body

 May 1, 2024

5 Quick Exercises for Self-Care Between Massage Sessions

You might not have a lot of time between massage sessions, but that doesn’t mean you can’t practice self-care in-between clients. Taking just 10 or 15 minutes to focus on some simple physical self-care can help you keep up with the demands of your schedule.

(But remember, too, that you shouldn’t overbook yourself!)

Toe tapping:

1. While sitting, lift one foot and tap your toes on the floor rapidly.
2. After 30 seconds, switch to the other foot.

Seated leg extensions:

1. Sit on a chair with your back straight and feet flat on the floor.
2. Lift one leg straight in front of you and hold for a few seconds.
3. Lower the leg back down and repeat with the other leg.
4. Do 10–15 repetitions on each leg.

Leg swings:

1. Stand next to a stable surface (like a countertop or railing) for support.
2. Swing one leg forward and backward, then side to side.
3. Perform 10–15 swings on each leg, focusing on maintaining good balance.

Heel and toe walking:

1. Walk on your heels for 20–30 seconds.
2. Then, switch to walking on your toes for another 20–30 seconds.

Calf Raises:

1. Stand with your feet hip-width apart.
2. Slowly raise your heels off the ground, lifting your body weight onto the balls of your feet.
3. Hold for a moment at the top, then lower your heels back down.
4. Repeat for 15–20 repetitions.

Beyond Physical Self-Care: Quick Tips for Your Overall Well-Being

You are in a profession that requires a great deal of energy, both physically and mentally, and that means you need to root your self-care in practices that work to protect not only your physical health but also your emotional and mental well-being.

Here are five ideas to help you take care of your whole person.

Regular stretching. Incorporate stretching exercises into your daily routine, focusing on major muscle groups. Vary the areas of the body you focus on to make sure you’re not targeting one area of your body at the expense of others, especially when honing in on only the muscle groups you use most during massage may be easy to do without thinking. Regular stretching may help improve flexibility, reduce muscle tightness and prevent injuries.

Posture awareness. Pay attention to your posture while working. Correct ergonomics can prevent musculoskeletal issues. During a massage session, remember to stack your joints and consider using an uphill stroke whenever possible, which will give you a mechanical advantage, meaning less effort will be required to maintain pressure. Take short breaks to stretch and adjust your posture regularly.

Mind/body practices. Incorporate stress-reducing activities like yoga, tai chi or meditation into your self-care routine. These practices can improve both physical and mental well-being.

Regular health checkups. Schedule regular checkups with health care professionals to address any emerging issues and receive preventive care. When you’re professional life revolves around taking care of others, it’s easy to forget you need to be proactive about your own health and well-being.

Stay active on rest days. On the days you’re away from your practice, planning a day filled with absolutely nothing is tempting. But, you should try to remain engaged, even if that means going for a short walk or other low-impact activities like swimming to keep your body moving without adding excessive strain. Social engagement is important, too! So think about combining the two by walking to a local coffee shop to catch up with a friend.

Fresh Food for Thought: Summer Pasta With Tomatoes and Peas

Summer is a time for simplicity. This pasta recipe from everydayrecipes.com is fast, easy and takes just five ingredients. Bonus: You can serve hot or cold!

You’ll need:

1. 10 ounces of pasta
2. One-half teaspoon salt (for pasta water)
3. 1 cup fresh peas
4. 1 cup cherry tomatoes, halved
5. 3 tablespoons olive oil
6. One-quarter teaspoon salt
7. One-quarter teaspoon black pepper

You’ll do:

1. In a large skillet, boil water, adding one-half teaspoon salt, 1 tablespoon olive oil and pasta
2. Drain, reserving approximately one-quarter cup pasta water.
3. In same skillet, boil water and drop in peas, cooking until tender, about five to 10 minutes. Drain and transfer to ice bath immediately.
4. Heat two tablespoons of olive oil in skillet over medium heat and add halved tomatoes, covering until tender, about five minutes. Stir occasionally.
5. Season tomatoes with salt and pepper and toss in pasta, peas and the quarter cup reserved pasta water.