RMT-Registered Massage Therapy
Weight Loss
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Registered Massage Therapist: Kelly Pearce, RMT
Hi
Hope the headache went away. Drink plenty of water. We are going
to continue on working with restructuring your body. Changes are
going to take place. The stretches will help to encourage the
positive changes.
Continue to encourage proper posture.
When working focus on your body position. Turning your body towards
what you are working on. Avoid to much rotations.
When bending forward slightly, contract navel towards the spine
slightly. That is our gurdle muscle and is protects the low back
from aching when bending forward. To assist with shoulders
lowering, rise breast bone up towards chin, slightly bringing chin
in towards neck.
Breathing:
INHALE: Through nose. lips together, teeth apart, tongue resting
gently on the roof of mouth, draw breathe through nose, feeling it
run down back of throat
Exhale: Maintaining the lift of the breastbone, spine still rising,
chin tucked slightly in towards neck
Practice breathe work as often as comfortable
If you have a exercise ball at home, try to use it....Lie with your
back on it. Feet flat on the floor toes facing forward, knees bent
over ankles, arms up over your head, back of head resting on the
ball.
If no ball, fine too. Back bends are good for you. Especially
stretching out the right side of your body.
Bridge Pose:
lie on your back, knees bent over ankles, feet flat on the floor,
hip width apart.
Inhale: lift your pelvis off the floor, interlock your fingers
underneath your tailbone. Arms are stretched out underneath you.
walk your shoulder blades towards your spine, back of head pressing
into the floor, tops of shoulders on the floor
Inhale: gather focus
EXHALE: rise your pelvis up towards the ceiling.
Hold for five deep inhales exhales
Four Corners of Body:
(we went over this in treatment)
Lie on your back, knees bent, hands under your head.
Press your right shoulder into the floor, holed for an inhale,
exhale
relax
press your left shoulder into the floor again hold for a cycle of
breathe
relax,
repeat with each hip. relaxing after each contraction.
then press both shoulders, forearms, wrists
relax after breathe cycle
then both hips, slightly arching the back
then opposite hip and shoulder
repeat other sides
Then work on contracting the front body
Rest upper body on the floor,
rising both knees towards the chest with the exhale, slowly lower on
the inhale
EXHALE: rise both shoulders towards the knees then slowly lower on
the inhale
EXHALE: bring both knees and shoulders together, then lower on the
inhale
Repeat cycles through three times, if able
Pelvic Tilts:
Inhale: lying on back, knees bent, arms open at shoulder height,
palms pressing into the floor
curl tailbone into the floor, arching the low back
Exhale: slowly flatten low back into the floor, rising slightly tail
bone off of floor
Repeat through cycle of ten breathes, end in neutral position.
If find relaxing repeat as often for as many as you like
Slow movements guided by breathe
Enjoy
Kelly Pearce, RMT
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Safe, Smart, Effective.
Safe RMT’s in BC have the highest training standards in North America. They are health care professionals whose actions are governed by the college of Massage Therapists of BC. (CMTBC).
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.
Effective RMT’s provide a natural solution in the treatment and management of numerous disorders including headaches, whiplash, back pain, arthritis, tendonitis, carpal tunnel syndrome, sports injuries and many other common conditions
Z Mind Body Spirit Centre is in good standing health with the Massage Therapy Association Of BC (MTA) and the College of Massage Therapists, (CMT) |
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