RMT-Registered Massage Therapy
Weight Loss
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Registered Massage Therapist: Kelly Pearce, RMT
Hi
Remember to take it easy the next couple of days.
Postural focuses:
Standing:
-feet hip width apart, toes facing forward, knees relaxed, a very
suttle bend with the knees
-bring the navel towards the spine (that is the gurdle muscle we
talked about, try to use it when standing, but most important when
bending forward)
-rise the breast bone upwards, chin tucked slightly in towards neck
you should feel a slight rise upward with the spine
Sitting:
-find the bones under your buttocks, try to sit on those, it
maintains the proper curvatures throughout the spine, while sitting
-feet flat on the floor, knees over ankles, toes facing forward,
hips slightly higher than knees
-draw the navel towards the spine
-rise the breast bone upwards, chin slightly tucked towards neck,
increasing the length of the spine through the neck
Breathing:
Diaphragm Breathing:
-toungue resting gentlely on the roof of the mouth, teeth apart,
lips together
-INHALE through the nose, feel the breathe down the back of the
throat, draw it into the chest cavity, observing the depth of the
breathe into the chest, try not to force it deeper. As you repeat
the breathing, creating expansion through the ribs, the breathe will
gradually become deeper and deeper
-EXHALE allow the breathe to happen on its own, drawing the navel
slightly inward near the end of the exhale
Repeat at least five times through or continue as long as you like,
eventually becoming habit as "normal" breathing
Abdominal Breathing:
-same as above
INHALE feel the breathe in the back of the throat, expanding the
chest cavity, inflating the abdomen. Try not to force the breathe
deep, work with diaphragm breathing until you gain more range of
motion through the rib cage and feels comfortable.
EXHALE allow it to happen on its own, near the end, bring the navel
towards the spine
repeat through as many times as comfortable
Stretches:
Pelvic Tilts:
lie on your back, knees bent, feet hip width apart, toes facing
towards the front wall
-hands under your head, elbows bent
INHALE press your back of hands, forearms, shoulders into the
floor, as you slowly arch your low back pressing your tail bone into
the floor
EXHALE slowly relax your upper body, as you flatten your low back
into the floor, bringing your navel towards your spine
Repeat above twenty times or so, or as many as you like
slow movements, be conscious of what you are doing, guided by your
breathe
Knees to Chest
lie on back, shoulders head remaining flat on the floor, chin tucked
slightly towards neck, create length down the spine
INHALE bring knees towards chest, interlock wrists around your knees
EXHALE hold your knees to chest, as you curl your tail bone towards
the floor
repeat through for five deep breathes or as long as you enjoy it
Knee across body
lie on back, lengthening right leg, flex right toes towards you,
right leg straight over ground
-left knee is bent
-grab your left knee with your right hand, pull your knee across to
the right side of your body
-left arm is at shoulder height, straight, palm pressing into the
floor
-look over your left shoulder, trying to get ear and cheek flat on
the floor
Hold for five deep inhales, exhales
repeat opposite side
Both knees across body
-lie on back, bend knees over hips, shoulder, head flat on the
floor, chin tucked towards neck
-arms are at shoulder height, straight, palms pressing into the
floor
-INHALE bring knees to chest
-EXHALE slowly lower knees towards the left side of your body,
towards the floor
try to keep both shoulders flat on the floor, pressing palms into
the floor
look over your right shoulder
hold for five deep breathes repeat opposite side
Bridge pose
- lie on back, knees bent, knees over your ankles, feet, knees hip
width apart, toes pointing forward
-head, shoulders remanin flat on the floor, chin tucked slightly
towards neck
-Inhale
-EXHALE lift pelvis off of floor, interlock fingers under tail bone,
arms are straight underneath you, pinky fingers, sides of wrists
forearms pressing into floor
-keep knees over ankles, knees feet hip width apart
INHALE-hold the stretch
EXHALE - hold or continue to rise abdomen, pelvis, thighs towards
ceiling
pressing into the heels, arms, shoulders, head pressing into the
floor
hold for five deep breathes
TO GET OUT OF STRETCH:
slowly raise the heels off of the floor, roll each vertebrae slowly
back onto the floor, tail bone last to touch
Lie flat, straighten your legs, and relax onto the floor working
back with the breathe
Enjoy, please call if any concerns or questions
778 217 0102 or (604)375 4335
Kelly Pearce, RMT
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Smart Massage Therapy is a drug free and cost effective way to take care of your body and health. It is patient focused, one on one therapy.
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