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When to do it The Massage: After tiring days at work to undo the knots in your muscles, probably not just before a run. The Stretches: After the massage and before a run. How often Once a week or when your back aches, depending on how knotted your back muscles feel. The stretches are really effective, especially the second one for back ache at the end of the day or after strenuous exercise. Maintenance While seated: With your arms behind your back, using your closed fists move your knuckles in small circles up the sides of your spine from the hip toward the top as far as you can reach. Repeat further out from the spine until you get to the sides of your body. A sense of rhythm helps with this next bit; with one hand after the other, swinging from side-to-side grasp the back muscle at waist level on the opposite side of your body. Slide it through your fingers and let go, then grab the other side and reach a little further up. Repeat moving upwards as far as you can reach. Lie on the floor (you need a firm surface): lie on your fists either side of you backbone, rock from side-to-side moving upward. When you have a problem If you have an area that is sore you can really get some pressure onto it by lying down with your fists under you and rolling on them until you find the right spot. Use gravity in this way to assist you to create pressure as it is difficult to pull your arms towards you from the back. This is effective for any area that has been previously strained or bruised, be guided by how it feels to tell how much pressure to use. | ||
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CATHERINE HOLLAND Tel: 0701 7415310 Email: catherine@catherineholland.co.uk | |
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