Massage Therapy Journal Winter 2025

52 • Massage Therapy Journal

AMTA Continuing Education

the lumbar spine, as well as options like balance ball chairs or sit-to-stand stools. The balance ball chair is a great recommendation as it strengthens the core while promoting movement throughout the day. For additional support, consider lumbar cushions, footrests or coccyx cushions to help alleviate pressure points. • Movement and alignment : Remind clients to sit with their pelvis in a neutral position—not tilting too far forward or backward—and to maintain both feet flat on the floor (or on a footrest if needed). Crossing the legs or tucking one leg under can create muscle imbalances over time and should be avoided. Encourage clients to reposition their hips and adjust their sitting posture every 30–60 minutes to prevent stiffness and maintain muscle balance. • Movement break apps and techniques : Simple reminders to stand, stretch or move throughout the day can be invaluable in managing tech neck symptoms. Encourage clients to set a timer every 30–60 minutes or use a movement reminder app. Standing breaks not only provide an opportunity to reset posture, they can also serve as mindful moments of grounding— feeling into the body and taking a few deep, conscious breaths, or doing a standing or walking meditation.

• Standing and ergonomics : When using a standing desk, clients need to maintain proper posture. They should stand with their hips over their feet, being sure to engage their core and keep their shoulders back. You might also remind clients to shift their weight occasionally to avoid placing too much stress on one side of the body. Proper footwear or anti-fatigue floor mats can make standing more comfortable, as well as reduce the risk of developing foot, knee or lower back pain. Hip Flexor Stretch—Pelvic Tilt Variation (Kneeling Hip Flexor Stretch) Instructions : Begin in a kneeling position with your right knee on the ground and left foot forward. Bend your left knee at a 90-degree angle. From here, tilt your pelvis gently upward (posterior pelvic tilt) and shift your hips slightly forward until you feel a stretch along the front of the right hip, specifically targeting the psoas. Hold the stretch for 20–30 seconds before switching sides. This stretch helps to lengthen the hip flexors, which often become contracted and weak from prolonged sitting. Figure Four Stretch with Hamstring Option Instructions : Start by lying on your back with both feet on the ground, knees bent. Cross your right ankle over your left thigh, creating a figure four. Reach behind your left thigh and gently pull it toward your chest, feeling a stretch in the gluteus medius and external rotators. Hamstring stretch option : While holding the figure four position, release your hands and extend the left leg straight up toward the ceiling. Place a strap, band or towel around the ball of your left foot, keeping the knee straight or mostly straight. Gently pull the leg toward your chest until you feel a stretch in the hamstrings. You can keep your right leg crossed over your left thigh or, if this is too intense, uncross the right leg and let it rest straight down on the floor.

When using a standing desk , clients need to maintain proper posture.

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