Self-Care Therapy

Establish a Self-Care Plan: Start by creating a self-care routine that aligns with your lifestyle and wellness goals. Decide whether your main focus is general stress reduction or relieving specific tension points. Even dedicating five minutes twice daily can make a significant difference, so set a realistic time commitment and adjust as needed to keep the practice manageable.

Keep it Simple: Place lotion or oil where it’s easy to see and reach, serving as a reminder. Incorporate short stretches during water breaks, especially if you’re at a desk, and use reminders on your phone to prompt you throughout the day.

Learn Techniques: Opt for self-massage techniques that are gentle, effective, and easy to perform on your own. Ask your Saskatoon RMT therapist for guidance during your sessions. Take notes to remember tips or adjustments specific to your needs.

Self-Massage Basics: Start with broad, gentle strokes to warm up the area of tension or discomfort, then focus with deeper pressure where needed, ending again with broad strokes to promote relaxation.

Trapezius Relief: The trapezius muscle spans from the neck to the shoulders across the upper back. To relieve tension, reach your right hand across to your left trapezius muscle near the neck. Breathe in, then gently squeeze the muscle while exhaling, holding for about ten seconds. Repeat this on both sides, ideally three times each, and notice the relief.

Foot Tension: After a long day, take a tennis ball and place it under your foot. Gently roll your foot over the ball to relieve tension and soothe tired muscles.

Take Care with Technique: Any self-care techniques should be gentle and free from significant discomfort. A slight pressure may feel good, but avoid any actions that cause pain. For personalized advice, consult your Saskatoon RMT therapist during your next visit.

Ergonomics & Posture: While sitting, maintain a straight back, relaxed shoulders, and keep your wrists at or below elbow height. If you stand for long periods, invest in supportive footwear. While driving, adjust your grip and use deep breaths to ease any shoulder or back tension.

Explore these simple self-care practices to maintain relaxation and reduce stress. During your next session at Saskatoon RMT, discuss additional personalized techniques and strategies to support your wellness journey.