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Home Exercise Plan
This page is intended to provide clients with additional stretches and strengthening exercises that will complement massage. Although they are not mandatory, you will find that the effects of massage will last longer and misalignments will gradually be corrected by utilizing specific exercises. Please contact me if you are not sure which exercises to use or if you do not see exercises for your specific circumstances.
STRETCHING AND STRENGTHENING
Lower leg
Heel Raises
Begin in a standing position. Keep a slight bend in your knees and rise up on the balls of your feet, lifting the heels and pressing the balls of the feet into the floor. At the top position, be mindful of the muscles in the back part of your lower leg, which contract as the heels lift. Concentrate on feeling the stretch as you lower into the bottom position.
Variations: This exercise can also be done by placing the balls of the feet on a slight platform or ledge, and lowering the heels below the level of your toes. Or, you can simply stay on a flat floor, either seated or standing. Other variations include performing the exercise with one foot at a time, or with a weight in each hand. Always grab onto something sturdy for balance.
Sets and Reps
Practice these stretching exercises for three sets each of 15-20 repetitions, with a short rest of no more than one minute in between. Over many weeks, the sets can be increased to five. You should exercise your lower legs muscles twice a week, with at least one day off in between to recover. |
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Ankle Alphabets
This exercise is good for the calves, as well as the muscles around the ankle and shin. No equipment is necessary, and the exercise can be done anytime, anywhere. While seated, simply write each letter of the alphabet in the air, going from A-to-Z, with your toes, then repeat with the other foot. While you may not break a sweat, this exercise will keep the small ankle muscles strong, and it’s an excellent way to keep circulation good while seated at a desk or in flight. Just do the alphabet once or twice with each foot every hour if seated for a prolonged period and/or on days when you are also exercising your legs. |
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Calf Stretching
Place your hands on a wall, face forward. One leg will be bent at the knee and placed close to the wall; the other leg will be slowly extended toward the back, with the toes on the floor. Using the extended leg, slowly lower the heel down toward the floor; you should feel a stretch in the back of the lower leg. Hold the stretch for a count of 20-30 seconds.
Then in the same position, place the top of the toes down and gently ease the foot forward to stretch the muscle at the front of the shin, also for a 20-30 second count. |
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Lower Back
Quadratus Lumborum (Hip-hiker muscle) stretch
*Excellent for hikers
Extend your arms in front of you, then place hands on opposite elbows (like a Genie). Pull in your abdominals and tuck your tailbone under. Bend slowly sideways and forward until you feel a stretch in your lower back right above your pelvis. Hold for 20 seconds while breathing deeply and repeat on the other side. Repeat on both sides 3 times.
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Mid Back (between shoulder blades) - pain between the should blades is commonly perceived as tightness in that area. However, this area is often painful or sore because of tightness in the pectoralis or chest muscles. These muscles need to be stretched while the back muscles need strengthening.
Mid back strengthener
Stand facing a corner about 2 feet from the corner. Place your hands on each wall at shoulder height. Slowly bend the elbows using your weight as resistance. Repeat 6 times, 3 repetitions and build up to 10 times.
Pec Stretch (tie)
Use a tie or a long belt and hold it firmly between the hands with arms extended. Be sure to exert slight pressure on the belt or tie to protect the shoulder joint and keep the wrists straight. Inhale as you slowly lift the tie over the head and bring the arms behind you. If you feel pain in the chest or shoulders, widen your grasp on the tie. Hold at the point of most intense resistance for 20 seconds and then bring the tie slowly back in front of you. Repeat 3 times twice per day.
Pec Stretch (wall)
Face a wall. Extend your left arm 90 degrees. Bring the thumb side of your arm into contact with the wall. The arm should be touching the wall from thumb to shoulder. Keeping the arm firmly in contact with the wall, start to turn to the right. You should feel a stretch in your chest.
Pec Stretch (doorway)
Stand in a doorway and place your hands on either side of the doorway at shoulder height. Lean slowly forward.
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