Massage Therapy Journal Summer 2024

72 • Massage Therapy Journal

Soothe Relax, Rejuvenate and Stay Centered

5 Quick Exercises for Self-Care Between Massage Sessions

You might not have a lot of time between massage sessions, but that doesn’t mean you can’t practice self-care in-between clients. Taking just 10 or 15 minutes to focus on some simple physical self-care can help you keep up with the demands of your schedule.

Seated leg extensions: • Sit on a chair with your back straight and feet flat on the floor. • Lift one leg straight in front of you and hold for a few seconds. • Lower the leg back down and repeat with the other leg. • Do 10–15 repetitions on each leg.

(Bur remember, too, that you shouldn’t overbook yourself!)

Heel and toe walking: • Walk on your heels for 20–30 seconds. • Then, switch to walking on your toes for another 20–30 seconds.

Toe tapping: • While sitting, lift one foot and tap your toes on the floor rapidly. • After 30 seconds, switch to the other foot.

Calf Raises: • Stand with your feet hip-width apart. • Slowly raise your heels off the ground, lifting your body weight onto the balls of your feet. • Hold for a moment at the top, then lower your heels back down. • Repeat for 15–20 repetitions.

Leg swings: • Stand next to a stable surface (like a countertop or railing) for support.

• Swing one leg forward and backward, then side to side. • Perform 10 – 15 swings on each leg, focusing on maintaining good balance.

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