As a massage therapist, you know how it feels after a full day at work.  It's fulfilling because you helped a lot of people and made good money, but your body is TIRED. 

It's more than tired; your hands hurt, your low back needs an hour of yoga, and your thumbs feel like they're going to fall off. OK, maybe I'm exaggerating, but you're familiar with the aches and pains. Am I right?

Let's look at some perfect massage therapist self-care routine ideas you can implement to feel better today.

Massage therapist self-care routine idea #1

Ice- your overused hands need this

You probably recommend icing to your clients, so it's time to practice what you preach.  That fatigue you feel in your hands, neck, back . . . you fill in the blank, is from overuse.

Two main reasons you feel this are poor body mechanics in that area and/or lack of strength and conditioning in that area to complete the workload you're asking of it.   

There is some good information about using...

Massage therapists know the importance of core strength at the massage table and this ab workout hits all the abdominal muscles.

From rectus abdominis to obliques and lower abdominals, this workout will strengthen the core so massage therapists can support their work better and stay injury-free.

No more hurting low back at the end of a long massage day. No more aching mid-back or tiered shoulders and neck.

The stronger the core, the better posture is and the better a massage therapist's body mechanics will be.

This workout is for general information and suggested exercises shouldn't be performed without a doctor's consent.

Get the full workout here: https://wlabs.me/374MpRr

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Visit our YouTube channel for other workouts you can do from home ...

Massage therapists use their hands and other parts of their arms all day giving massage so when elbow pain starts it's an all hands on deck moment. 

Really, the prevention should have started long before the pain shows up.

Knowledge is power so let's look at why the elbow pain is happening and then how we can prevent and treat it.

Why massage therapists get elbow pain

The short answer is poor body mechanics but that doesn't help you unless you know what you are doing that's causing the pain.

Massage therapists use their hands A LOT during a massage session.  Hands are our main tool.  

You should be using other tools at least 40% of the massage but if you're determined to use your hands, let's see the specific reasons why the elbow pain starts. 

Petrissage and Kneading

While you are using petrissage be aware that your wrists are staying neutral. 

• any wrist flexion puts a strain on the tendons of the elbow

When kneading, aim to knead without a lot of...

Massage therapists are often taught good body mechanics in massage school but injury still seems to plague many over time.

This workout helps build strength in the core, butt, and legs to become stronger which helps the body work injury-free for many years in the massage career.

Massage therapists know the importance of body mechanics so take action, put some time into your body and get stronger with this workout!

This week's workout titled ABC Circuit is working abs, butt, and legs from your own home and you won't need any equipment.

Circuit A has three exercises and should be completed in 10 minutes. Go as fast as you can, without sacrificing proper form, through the reps, and move on to the next exercise looking forward to a 90-second break at the end of the circuit.

Circuit B has three exercises, a ten-minute time cap, and a 90-second break at the end.

Circuit C will follow the same outline. You get a break and can go back to the beginning to repeat all circuits or pick your...

All massage therapists realize the importance of self-care for some part of their body after their first week of 25-30 clients. 

Whether it's hands, thumbs, neck, or back hurting, massage therapists find some form of self care necessary during their career.  

Here we'll take a look at some of the best tools a massage therapist can use when fatigue or muscle soreness sets in. 

[As an Amazon Associate I may receive a small commission from sales of links provided here.  I only link to products I have personally used and would recommend to a friend.]

Types of self care tools

Cryotherapy

Cryotherapy or cold therapy can be used when you feel an overuse injury coming on or have signs of inflammation.  Common overuse injuries of the hands and elbow can benefit from cryotherapy as self care.

The tendons of the elbow can be iced with this method if a massage therapist has elbow tendonitis.  Tennis elbow is common with massage therapy work, as is golfer's...

This video is for general informational and educational purposes only.

It's a good idea to get a doctor's approval before beginning a new exercise program.  See our full disclaimer page here.

This week's workout titled Descent can be done at home and begins with harder exercises and gradually the exercises get easier.

The at-home exercises are demonstrated in the video but you can find the full workout with set and reps and breaks here.

https://wlabs.me/3agWOtZ

There are some low impact options shown in the video in case a jumping exercise doesn't feel good to your joints.

Level one exercises are a good place to start if some of these exercises are new for you. Level two exercises are for more advanced exercisers.

Get the free workout here!

https://wlabs.me/3ae1ReI 

Visit us on YouTube for other home workouts.

https://www.youtube.com/channel/UCIR27ZW_2blMXNt-1AhMKug  

Enjoy!

Eating healthy for depression

Eating healthy for depression isn't something depressed people worry about.  This knowledge is important to know or share with someone who needs it. 

Diet and depression

When you realize you’re in some level of depression or someone notices you are, healthy eating may be the least of your worries.

Depression and diet and exercise are two natural remedies of depression. Exercise is proven to fight mild depression (see blog here) by increasing serotonin levels and releasing endorphins in the body to feel better.

Let’s take a look at the link between depression and diet. What foods to avoid and which foods may help depression.

Foods that could be adding to depression

Sugar

If you're coping with depression, it can be important to know what not to eat. Unfortunately, many of these foods are the ones people often turn to when they're having a rough day.

We know that sugary foods and drinks are not good for our bodies. What you may not...

This is an at-home workout with no equipment needed.

You will need the entire workout to show the number of repetitions for each exercise and where breaks are included.

Get the entire workout here.

https://www.facebook.com/thefitmt

Or

Here    

Visit us on YouTube for other home exercises. 

https://www.youtube.com/channel/UCIR27ZW_2blMXNt-1AhMKug 

Have fun!

Of the natural remedies for depression, exercise tops the list.  We are going to look at why exercise is so effective to combat depression.  

*Disclaimer: Depression can be a very serious condition which in some cases requires medication.  This article is for general information and of the author’s opinion, which is not discounting the importance of professional medical advice.  

Depression touches almost everyone’s life at some point. 

Whether it’s a loved one or yourself finding it hard to cope with life, depression can be debilitating.  From mild to severe, depression is commonly remedied with prescription medication.  

With medication always comes side effects.  What if there was a natural way to combat depression with no negative side effects? There is.  The answer is exercise.

How to fight depression

Aerobic exercise and depression

Aerobic exercise is any activity that raises your heart rate above...

This week's at-home workout doesn't need any equipment.  

This video demonstrates each exercise with a level 1 and level 2 option for different fitness levels from beginner to advanced.

You will need the entire workout to show the number of repetitions for each exercise and where breaks are included.

Workout found here: https://workoutlabs.com/train/workout/angela-robertson-id72845/QwEt44P/ 

Please email if you have any questions.  Enjoy!