Self-Care Therapy

Create a Routine – Start by developing a self-care routine that fits your lifestyle and needs. Be flexible and adjust it as necessary. Set clear, achievable goals, such as reducing stress or focusing on specific areas of tension. Even if it’s just five minutes twice a day, this small commitment can make a noticeable difference over time.

Keep It Simple – Make self-care easy to incorporate into your day by keeping lotion or massage oil nearby as a reminder. Use breaks during the day to perform stretches that are simple and effective, especially in an office setting. Setting phone reminders or integrating these activities into your regular schedule can help ensure consistency.

Techniques – Choose self-massage techniques that feel safe and comfortable for you. If you’re unsure, ask your Regina RMT therapist for guidance on techniques that will be most beneficial. Take notes during your sessions to help you remember key points and improve your self-care practice.

Self-Massage Tips – Start by using broad, sweeping strokes to address general areas of tension. Then, apply more focused pressure to deeper muscle groups to help ease tightness. Finish by returning to the broad strokes for relaxation.

• Trapezius – The trapezius muscle runs from your neck to your shoulders. To massage this area, use your opposite hand to gently apply pressure to the muscle near your neck. Inhale deeply and, on the exhale, squeeze the muscle for about 10 seconds. Repeat this three times on each side, noticing any relief.

• Achy Feet – After a long day, try using a tennis ball to massage your feet. Keep it nearby your favorite chair and gently roll the ball under your feet to help release tension and improve circulation.

Avoid any techniques that cause significant pain; mild discomfort is normal but should be kept to a minimum. If you’re unsure about a technique, don’t hesitate to ask your Regina RMT therapist for advice.

Ergonomics and Posture – When sitting, ensure your back is straight but relaxed, and keep your wrists in line with or slightly below elbow level. If you stand for long periods, invest in quality footwear. For long drives, adjust your steering wheel grip and take regular deep breaths to release tension in your back and shoulders.

There are many ways to manage stress and promote healing throughout the day. Next time you see your Regina RMT therapist, ask for personalized tips and techniques that you can integrate into your routine. We’re here to help you build a plan that works for you.