Sabrina's Self-Care Series

Simple Self-Care Technique #1, Self MassageThe 1st technique we go through simple ways to relieve stress by massaging your head, face, neck, hands and arms, legs and feet. Or I show how you can use tools like yoga or tennis balls, a foam roller,  or a Backknobber. We all have daily stresses that cause tension or pain. If you can learn and perform these massage techniques they will help you live with less pain and tension. I know, I know, it's not the same when you massage your own feet, but in a pinch it will do! Think about this… when you have a pain what do you usually do? Touch or rub that area, right!? Yep! So when you experience discomfort use these tools to help soothe your body. Examples: - Use your hands to gently massage the temples when you have a headache, squeeze the back of your neck and the tops of your shoulders after a stressful day, and if you’ve been on your feet a lot, sit down with some cooling foot cream and rub your own feet.- Place two massage balls in a sock, tie the open end (so the balls don’t roll away) then lie on them. (the balls should be on either side of your spine, not directly on the spine or any bones) I set up my yoga mat or you can lie on carpet, align them so you can feel them pushing into areas of tension. Once you feel that tension release, move them to another area. - Same goes for the Foam Roller. Lie on the roller with it perpendicular to your spine, hands supporting your head/neck. Roll from the tops of the shoulder blades until just before you reach the 12th rib. If you find a tight spot, hold it for a few moments before rolling to another area. It’s important to use your breath to release tension. (Later I will guide you through some breathing techniques you can use)- The Backknobber. Those knots you feel between your shoulder blades, this works wonders! You can choose the level of pressure and it doesn’t take a lot of force or work for you to perform. Once you find a tight spot, breathe and hold it until you feel the tension release. Those are the simple, inexpensive ways to help release tension. You can also schedule a regular massage with a Licensed Massage Therapist, someone like me or my team of well-trained MT’s. Think you cannot afford a monthly massage? Think again… instead of going to Starbucks, Dunkin’ or out to lunch daily cut back and only go out there once or twice a week. Take the money you would have spent and put it into a separate account (called Self-Care account) or put it in an envelope. You can go from daily fancy coffee to monthly massages in no time! Example:Let’s say you go out for a $5 coffee and $10 lunch each day. That = $15 per day. Switch it up and make your own coffee and lunch 3x’s per week. That = $45.00 Wow!! Can you believe it? You’re already half way to a one hour massage and its only from ONE WEEK of saving money!!! But you’re smart, you'll figure it out for yourself if you want to take your self-care routine into your own hands. (or mine. lol) Thank you for reading about Simple Self-Care Technique #1, Self Massage. Stay tuned for the other four techniques to enhance your self-care routine.During this interactive presentation I guide the audience through each technique so they can perform the technique properly. This is my most requested speaking topic! If you are looking to add to your wellness program at work, I can be hired to speak to your employees on the benefits of self-care. www.sabrinaschottenhamel.com to find out more information or to request a speaking date. Thanks!xo,Sabrina