As you probably already know, massages are a wonderful way to relax and reset, especially after a long week of work. However, there are more benefits to a great massage than just a little R&R. Massage is also great for improving your posture in several ways. The one most commonly acknowledged is its ability to ease tight muscles. When your muscles are relaxed, your body realigns and your lungs are able to expand more and transport increased amounts of oxygen and red blood cells throughout your entire body. This creates a healing systemic reaction.
If you are not sure whether or not you have good posture, you can learn more about the signs, the symptoms and the effect posture has on your body from The Better Health Channel of Australia here.
After your massage, you will want to continue practicing great posture so that you will not undo these benefits. A great way to do this is to take a few minutes out of your day and stretch. One of the most well-known and widely accepted forms of stretching is yoga. Yoga improves your balance and muscle strength, which allows you to properly support your skeletal system. We have compiled a few simple stretches for you to add into your daily routine to improve your posture between your massages.
1. Seated Twist. Sit up tall in a cross-legged position. Twist your torso and place your open left hand on the outside of your right knee. Place your right hand behind you as far as your body can comfortably reach. Hold this position for 3-5 breaths then repeat on the opposite side.
2. Plank Pose. From a kneeling position on both your hands and knees, place your hands directly underneath your shoulders. one foot at a time on your toes or ball of foot and space them hip distance apart. Your body will resemble a push up starting position. Stay in the position, evenly distributing weight through all corners of your palms and the balls of your feet. Look forward slightly, but still allow your neck to be straight and elongated. Hold this position for 5-10 slow breaths.
3. Downward Facing Dog. From your Plank Pose, release into your arms and press your hips upward and back. Your body will resemble a tent or arrow shape with your hips as your highest point. Embrace the stretch in your back and hamstrings, but if it becomes painful then modify and add a slight bend into your knees. Breathe in this position for 5-10 breaths and then release into Child’s Pose by dropping the knees and press backwards resting your bottom on your feet.
4. Sphinx Pose. From Child’s Pose come forward and lay on your stomach. Prop yourself up on your forearms and palms. Keep your legs hip distance apart and elongate them by slightly rolling your thighs outward exposing your inner thigh. Allow your upper body to raise off of the floor and hold. Maintain this position for 5-10 breaths, then release and rest your head on your arms like a pillow. Allow your entire body to relax and sit up when you are ready.
5. Seated Chest Stretch. Once you come up from your Sphinx Pose, sit back into a cross-legged position. Reach your arms back behind you and lace your fingers together. Sit as tall as possible, opening the chest. Breathe here for 3-5 breaths then gently release.
For a visual representation of each of these stretches, click here.
Using these 5 simple stretches will help improve your posture, flexibility, and allow you to walk with more confidence and ease!