Massage Therapy Journal Winter 2025

56 • Massage Therapy Journal

AMTA Continuing Education

(Left) Forearm plank (Right) Wall squat

Wall squats strengthen the hamstrings, glutes and core, reinforcing pelvic alignment. Mindfulness Techniques for Self-Care Mindfulness can enhance the effectiveness of ergonomic adjustments and physical exercises. Massage therapists might find encouraging clients to bring awareness to their bodies throughout the day helps maintain the benefits of the work they do with clients in-between massage sessions. Mindful micro movements are a simple, novel mindfulness idea. Clients can practice very subtle shifts in weight, position and muscle engagement while seated or standing, including micro pelvic tilts, shoulder rolls or ankle rotations that are paired with a full conscious breath. Taking time to consciously breathe allows clients to feel the expansion of the breath throughout their body and fosters a deeper connection between movement and relaxation. Remember that one of the main symptoms of chronic tech neck syndrome is the hunched forward posture, which compresses the rib cage, shortens the muscles of breathing—including the intercostal muscles and the diaphragm—and limits the natural expansion of the lungs. The diaphragm, which is our largest breathing muscle, also plays a crucial role in regulating the nervous system and accessing a state of relaxation. A hunched position often leads to shallow, upper-chest breathing, which can increase anxiety and stress while

All plank variations target core stability and strengthen the entire posterior chain. The half plank variation is ideal for beginners or those needing a lower-intensity option. Ankle Circles Instructions : Sit comfortably with feet flat on the ground. Lift one leg, firmly straightening the knee. Then, make slow, controlled circles with the ankle—first in a clockwise direction, then counterclockwise. Take your time with each circle, completing 5–10 circles in each direction. The movement should be slow and controlled. Repeat with the opposite ankle. This exercise strengthens the muscles and tendons crossing the ankle joint and promotes circulation to the entire lower leg. Wall Squat for Hamstrings and Core Instructions : Stand with your back against a wall and walk your feet forward until they are about two feet from the wall. Slide down into a squat position, keeping your knees aligned over your ankles. Tuck your tailbone a tad and press your back muscles into the wall. You can even do a slight chin tuck here. Hold the position for 10–30 seconds, focusing on slow, even breathing. Slide back up and repeat 3–4 times.

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