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When to do it Anytime, particularly following an injury. It is also useful if you do a repetitive job, using a mouse and keyboard for example. Massage for hands and lower arms is particularly good for this, but you may also find that your biceps and shoulder muscles benefit too. If you do sustain an injury to your hand or arm it is worth getting it treated professionally, not only so that you can use it! but also because uneven use of your arms - due to overuse of the fit one - can cause changes in your back which can ultimately affect your running. How often Once a week or month, depending on your job and why you need it. If you are injured at least every couple of days is beneficial. How to do it While seated: Rest your passive arm in your lap. Try not to use any of the muscles of this arm while the other arm is massaging it. Begin by using flushing strokes up the whole of your arm, starting at your hand and ending at your shoulder. Do this about a dozen times or until you feel your skin warm all over your resting arm. Next do little circular friction movements at the base of your thumb and palm at your wrist, either side of the central part where the nerves pass. Do this on the back of your wrist too. Then at the fold of your elbow front and back, just to the inside of the bony section. And finally at the shoulder just below the bony part at the top of your arm, where your fingers sink into the muscle. Now run your thumb up your arm firmly dividing the individual muscles as you go. Repeat separating different muscles for a while. Then squeeze and release sections of the muscle of the forearm and upper arm, front and back. First do this with your fingers pressing against the bone; then do it by pulling the muscle away from the bone. Lastly finish with more flushing bottom to top. During this if you notice any area that is particularly sensitive, go back and work over it with your thumb or closed fist, rubbing over the area. Repeat flushing movements at intervals, especially after working more deeply or over more painful areas. | ||
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CATHERINE HOLLAND Tel: 0701 7415310 Email: catherine@catherineholland.co.uk | |
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