Massage Therapy Journal Spring 2026

76 • Massage Therapy Journal

Soothe Relax, Rejuvenate and Stay Centered

Quick Recovery Exercises to Boost Physical and Mental Health Massage therapists are athletes of empathy. You spend your days focused on your clients’ well-being. But you also need to make sure you’re taking care of yourself. Following are some quick recovery tips you can use in-between clients or after a long day that leaves you feeling like you’re running on empty.

Hand and Forearm Release | Time needed: 3 minutes

1. Wrist circles: Interlace your fingers, make slow figure-eights with your wrists for 30 seconds each direction. 2. Forearm roll/press: Use your opposite hand or a massage ball to slowly roll the inside and outside of your forearm. 3. Finger extensions: Spread your fingers wide, then gently pull them back with the opposite hand (palms up and palms down). Hold each for 10–15 seconds. Shoulder and Upper Back Reset | Time needed: 2 minutes 1. Wall chest opener: Place one palm and forearm against a wall at shoulder height. Slowly turn your body away until you feel a gentle stretch through your chest and biceps. Hold 20–30 seconds each side. 2. Scapular slides : Stand or sit tall, pull shoulder blades gently down and together , hold three seconds, release. Pause and press into any tender points for three slow breaths.

Reset the Breath + Ground Yourself | Time needed: 0–2 minutes

AMTA NEW BENEFIT!

1. Grounding breath: Sit or stand tall. Inhale through your nose for four counts , expanding your belly. Exhale slowly through your mouth for six counts , softening your shoulders. Repeat five times. 2. Wash the day or massage session off visualization: As you exhale, imagine releasing any tension or emotional residue from any massage session or day—picture it flowing out with your breath or washing off your hands.

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