Massage Therapy Journal Spring 2025

Spring 2025 • 77

Nutritious Breakfast for Sustained Energy

Full-Body Stretching Routine This 15-minute stretching session will loosen up tight muscles, increase circulation and prepare your body for physical activity. Neck Rolls (1 minute) • Slowly roll your head in a circle, alternating clockwise and counterclockwise. • Focus on releasing any tension in your neck and shoulders. Wrist and Forearm Stretches (2 minutes) • Extend one arm out with palm facing up. • Use your other hand to gently pull back your fingers to stretch the forearm. • Flip palm downward and repeat. Switch sides. Cat-Cow Stretch (2 minutes) • On your hands and knees, alternate between arching your back (Cow) and rounding it (Cat). • Focus on syncing your breath with your movement. Hip Flexor Stretch (3 minutes) • Step one foot forward into a lunge position, keeping the opposite knee on the ground. • Lean slightly forward to stretch the hip flexors. Switch sides after 90 seconds. Downward Dog to Plank Flow (3 minutes) • Move between a Downward Dog and a Plank pose to stretch the hamstrings and engage your core. • Hold each position for five seconds, and repeat 5–6 times. Standing Forward Fold (2 minutes) • Stand tall, then hinge at the hips and reach for your toes, letting your head hang. • Feel the stretch in your hamstrings and lower back. Take 10 minutes for mindfulness to center yourself and reduce stress. Find a quiet spot and sit in a comfortable position with your spine straight. Set a Timer for 10 Minutes. Practice Box Breathing: Inhale for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, and hold again for 4 seconds. Repeat. Visualization: Picture yourself moving gracefully through your day, interacting positively with clients and feeling energized. Why? Meditation promotes mental clarity, reduces anxiety and helps set a positive tone for the day. Quick Meditation for Focus and Calm

Fuel your body with a breakfast that balances protein, healthy fats and complex carbohydrates. Here’s an easy and quick meal option: Protein: Scrambled eggs (2–3 eggs) or a plant based protein option. Healthy Fats: Add half an avocado or a handful of nuts/seeds. Complex Carbs: Pair with a slice of whole-grain toast or oatmeal topped with berries. Optional: A cup of green tea or black coffee for a gentle caffeine boost. Why? A balanced breakfast provides the energy and nutrients needed to power through a physically demanding day. Plan and Prioritize Your Day Spend 10 minutes organizing your schedule and setting intentions for the day ahead. Review Your Appointments: Check your client list and note any special considerations (e.g., client preferences or areas of focus). Set 1–3 Goals: Identify key outcomes for the day, such as maintaining proper posture during massages or staying hydrated between clients. Create a To-do List: Jot down any personal errands or professional tasks you want to complete after work. Why? Planning reduces stress and ensures you stay organized and productive throughout the day. Energizing Affirmations and Gratitude Practice Conclude your routine with positive affirmations and a moment of gratitude. Affirmations: Stand in front of a mirror and say 2–3 affirmations out loud, such as “I am strong and capable of helping others” and “I bring positive energy to every session.” Gratitude: Reflect on one thing you’re grateful for today. This could be your ability to help others, supportive clients or a moment of personal joy. Why? Starting with positivity and gratitude can improve your mood and mindset.

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