Between massage therapy sessions, practice self-massage on one of the most sensitive areas of the body—your feet. A brisk foot massage in the morning can stimulate energy for the tasks ahead. In the evening, slow massage on the feet can help soothe the day’s stress. Follow the entire sequence in order, or try each separately.
1. Ankle Circling
To begin, remove shoes, socks, and jewelry. Wash your hands and feet in warm water and sit in a comfortable, quiet place. Place your right foot on top of your left thigh. Using both hands, rotate your foot at the ankle.
Poor posture can lead to back pain, weakened muscles, and strained joints and ligaments, but it can be avoided. This gentle movement will help you build strength and create flexibility in your spine. Initially it may feel good or it may feel stiff and awkward, but it should not hurt. If a movement causes you pain, stop, back up, and repeat. Stop short of any pain. Try some variations: move less or slower.
Hydrotherapy treatments can be relaxing, healing ways to extend the benefits of your massage. Treatments you perform at home can help you take charge of your own health. Aches and pains, injuries, muscle tightness, and even joint stiffness can all be soothed with these simple, at-home hydrotherapy treatments.
Even with an ergonomically designed workstation, comfortable chair, and good posture, working at a computer is likely to result in strain, because it requires the body to alternate between repetitive motion and stillness, and that creates stiffness and strain.
Fortunately, the body is forgiving. You can counteract the effects of eight hours a day at a desk with just 15 minutes of movement. Of course, you’ll also need aerobic exercise and strength training to stay healthy in other ways. Here’s one exercise to help keep your shoulders loose.