Massage Therapy Journal Summer 2026

70 • Massage Therapy Journal

Soothe Relax, Rejuvenate and Stay Centered

Self-Care Tips for Career Longevity Self-care is a commitment you make to yourself that can be—and should be—woven into your entire day.

H ere are some easy-to-implement practices that will help you take care of yourself from sunup to sundown.

tabletop → straight fist. Perform 5–10 cycles per hand to lubricate tendons and reduce stiffness. 3. Forearm Activation with Light Resistance. Use a light resistance band for wrist extension and flexion (10–15 reps each). This strengthens larger forearm muscles so delicate finger joints don’t overwork during sessions. 4. Thumb Stability Drill. Press your thumb gently into the side of your index finger for five seconds, relax, and repeat five times. This activates stabilizers without aggressive stretching. 5. Ankle Circles & Toe Spreads. Perform 10 slow ankle circles each direction. Then spread your toes wide and hold for five seconds (repeat 5–8 times) to wake up intrinsic foot muscles.

6. Calf Raises for Endurance. Do 15–20 slow calf raises to prepare for long hours of standing. Strong calves reduce foot fatigue and protect knees. 7. Short Foot Exercise. While standing, gently lift the arch of your foot without curling your toes. Hold five seconds, repeat 8–10 times per foot. This builds arch support and reduces plantar strain.

Before Your Work Day: Prepare Your Hands & Feet 1. Warm Your Wrists and Fingers (2–3 minutes). Gently circle your wrists in both directions, then open and close your fists 20–30 times. Finish with slow finger flicks to increase circulation without straining small joints. 2. Tendon Glides for Finger Health.

During the Work Day: Protect & Sustain 1. Adjust Table Height Frequently. Your table should allow you to work with

Move through five positions: straight hand → hook fist → full fist →

Salomi art / Adji Maulana / nasharaga / Shutterstock.com

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