Massage Therapy Journal Winter 2025

54 • Massage Therapy Journal

AMTA Continuing Education

(Left) Standing calf stretch (Right) Glute bridge with block

or slightly soft. Choose one of the following gentle stretch options. Option A : Leave one leg extended up the wall while gently guiding the other knee toward your chest and slightly out to the side. Support your body with the opposite arm resting on the ground. Hold for 20–30 seconds before switching sides. Option B : Keep both legs extended up the wall with your hips as close to the wall as comfortably as possible. Support your body with both arms on the ground and gently arch your lower back to create an easy stretch in the hamstrings. Hold for a few counts, then gently release. Repeat several times. This stretch helps to release tension in the hamstrings while providing options for different levels of support and intensity, minimizing the risk of overstretching. Glute Bridge with Block Variation Instructions : Lie on your back with knees bent and feet flat on the ground, hip-width apart. Place a block or pillow between your knees and gently squeeze it. Engage the core and slowly lift the hips off the ground, tucking the tailbone under slightly. Hold at the top for 3–5 seconds then slowly lower. Repeat 10–15 times. This exercise targets the glutes and hamstrings, emphasizing pelvic stability. Bird Dog Exercise Instructions : Begin on all fours with hands placed directly under shoulders and knees

This option will allow you to focus more on the left hamstring. Reminder : Tightness in the hamstrings often results from prolonged shortening while seated. Therefore, hamstrings need to be both stretched and strengthened for proper function. Standing Calf Stretch Instructions : Stand facing a wall and use your hands for support. Option A—lunge stretch : Step your right foot back, keeping your heel down and your knee straight. Bend your left knee slightly as you lean forward, feeling a stretch in the right calf. Hold for 20–30 seconds before switching sides. Option B—wall stretch : Stand facing the wall and place the ball of your front foot as high as possible on the wall, keeping the heel of your other foot on the floor. Keep your front leg straight and lean your entire body forward from the hips/torso until you feel a stretch in the calf muscles. Hold for 20–30 seconds before switching sides. This combination of stretches targets both the deeper and more superficial calf muscles, helping to release tension effectively. Hamstring Wall Release Instructions : Lie on your back with your legs extended up the wall, keeping your knees straight

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