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Client Contribution: Tips on staying physically active - by Billy Liu, RMT
Every BALANCE newsletter will include at least one contribution from a BALANCE client. Please email your submissions to our editor, Deborah Gold: d.gold@balancefba.org for inclusion in upcoming newsletter editions. Today’s great contribution is from Registered Massage Therapist Billy Liu. He knows his stuff and is willingly sharing his knowledge so that you can stay active and relaxed during self-isolation. Thanks Billy!
Staying Physically Active During Self-Isolation
By Billy Liu, RMT
As we endure weeks of self-isolation to quell the spread of COVID 19, it is crucial to remain physically active. With all fitness facilities and even public parks being off limits, here are a dozen exercises and massage techniques you can implement into a selfcare routine that will boost your energy and rejuvenate your spirit.
Walk. Even in small spaces, walking around or walking on the spot, can help you remain active. If you have a call, stand or walk around your home while you speak, instead of sitting down.
Seated meditation
Sit comfortably on the floor with your legs crossed (alternatively, sit on a chair). Make sure your back is straight. Close your eyes, relax your body and progressively deepen your breathing. Concentrate on your breath, trying not to focus on any thoughts or concerns. Remain in this position for 5–10 minutes or more, to relax and clear your mind.
The World Health Organization (WHO) recommends 150 minutes of moderate intensity exercises or 75 minutes of high intensity exercises per week. It is best to combine both into your workout routine.
Example of a 1-hour at home workout session
1. Warm-up with walking and brisk active movements such as jumping jacks and arm swings. Light intensity exercises enhance general circulation. This should take no more than 5 minutes.
2. Stretch tight muscles. Reducing resting muscle tension in hypertonic muscles promote flexibility and muscle balance which in turn reduces the likelihood of orthopedic (sports-related) injuries. Hold each stretch for 10-15 seconds, repeat 3-6 times. PNF stretches are highly recommended. Stretching typically takes 10 minutes.
Click here for a list of stretches
Visit this page for hamstring stretches
Learn how to do a PNF stretch here
3. Strengthening involves holding and/or moving your muscles against resistance. Start with your core muscles and then work your way to the peripheral (limb) muscles. This is the main portion of the exercise. Takes approximately 30 minutes.
Click Here for a list of strengthening exercises
4. Stretch out the muscles that have tighten up or become sore as a result of the workout. Hold stretch for only 5 seconds instead.
5. Repeat step 1.
Basic Self-Massage.
You can massage anytime prior to exercise, but give your muscles half an hour to settle down before massaging them.
With or without oil, use broad strokes to "warm up" an area that's tense or painful. Then, use smaller, slower and more concentrated strokes and deeper pushes to relax it. "Close out" that area with a few more broad strokes, then move on to the next. For mild pressure, use a circular or ellipsoid stroke pattern. For deep pressure, perpendicular strokes can be used in addition. Use your palm to massage a large body segment such as your low back and thigh and use your knuckles or the pads of your fingers on a smaller area such as your palm and neck.
Trapezius Release. Cross your hand over to the dense muscle on your opposite shoulder, just to the side of your neck. Take a slow, deep breath in. Breathe out on a slow count of ten, and as you breathe out, gently squeeze the dense muscle. Repeat three times per side.
Tennis Ball Foot Massage. Tennis and lacrosse balls make great massage balls and even the rounded edge of wooden stairs will work for this technique. Simply push the rounded surfaced back and forth over the bottom of your foot with light-medium to medium pressure. People with fallen arches or significant foot pain often find this uncomfortable, but others will find it provides amazing relief for aching feet.
Adapted from Self-Care for Massage Clients
And Stay Physically Active During Self-Quarantine
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