Self-Care Therapy

Create a Plan – Begin by establishing a self-care routine that fits your current situation. Be prepared to adjust it as needed. Start by setting clear goals, whether for overall stress reduction or targeting specific tension. Allocate a realistic amount of time, even if it’s just five minutes twice daily. Consider how beneficial this small commitment can be.

Simplify – Keep lotion or oil accessible as a reminder. Use your water breaks for stretching exercises suitable for the office. Set phone reminders or integrate a schedule with your routine.

Techniques – Choose self-massage methods that are safe and comfortable. Consult with your massage therapist for advice and ask questions. Take notes to remember key details.

• Self Massage – Begin with broad strokes to address the overall area of tension or pain. Follow with more targeted, deeper strokes to further relax the area. Conclude by returning to the initial broad strokes.
• Trapezius – The trapezius muscle spans the upper back from the spine to the shoulders. To massage it, use your right hand to reach across and apply gentle pressure to the left trapezius, near your neck. Inhale deeply, then exhale while squeezing the muscle for ten seconds. Repeat this process three times on each side and observe any relief.
• Achy Feet – When you get home and take off your shoes, keep a tennis ball handy by your favourite chair. Use your foot to gently roll the ball around on the floor. This can help relax and soothe tired feet.

Avoid any techniques that cause pain; slight discomfort is normal but should be minimal. Consult your massage therapist for advice.

For ergonomics, maintain a straight but relaxed back and keep wrists aligned with or below elbow level while sitting. Invest in quality shoes if you stand a lot. When driving long distances, adjust your grip on the steering wheel and take deep breaths to ease tension in your back and shoulders.

As you can see, there are several strategies to help manage stress throughout the day. Talk to your Calgary RMT therapist during your next session to explore personalized plans and techniques.