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Back and strengthening exercises for Massage Therapists
In school we were cautioned about the way we use our hands and fingers, but I never remember any specific exercises or ways to help with the development of our own low back problems as we move along in our massage careers. I now have been massaging for 10 years. I try to exchange massages with my co-workers for massage and regularly see a chiropractor for low back adjustments. I also see Egoscue clinic therapists to correct and strengthen my lumbar area. But there seems to be a dirth of specific strengthening excersises from the massagers themselves.
But alas, the same problems I see in my clients, like mild scoliosis and other spinal problems, have become my companion too.
I am always eager to try modalities that might help me such as rolfing (too painful) and deep tissue and other new therapies, but what I help people with, I can't do for myself unless it is a strengthening regimen that helps correct the body imbalances that were there before I became a MT.
Does anyone have a program?
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Replies to This Discussion
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Permalink Reply by Darcy Neibaur on
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I have a CURVES Gym membership that has helped me with strengthening my lower back and legs. Also see a Chiro once a week for adjustment. His PT has tought me back stretches to help with low back pain. I do them on a daily basis before and after massages. I sit in a chair and lean forward putting my hands on my feet and just stretch away. I do this about 30 times. I also do sit ups on an exercise ball. Do about 125 of these. Both help the low back. Also, do hand and arm stretches before and after each massage and even on my off days. Also, I do not do deep tissue massage. I was mentored early on and told not to do it because it is so taxing on the body. So I just do not do it. Walk on a tread mile at least 1 mile as often as I can.
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Permalink Reply by Nicole Nemkovich, CMT on
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get in the habit of doing a 15 min yoga session 3 or more times a week. thats what i do it helps me.
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Permalink Reply by Abbie Darrough on
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When doing massage, is your body in a lunge or squat stance? Just keep your buttocks out while in those stances and doing the massage. This will always alleviate the LB pain while doing massage :)
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Permalink Reply by Jody C. Hutchinson on
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I'm wondering why nobody has suggested any extension exercises. It seems to me that we spend a lot of time in forward flexion-right Eric? The idea of strengthening the shortened front body line with crunches; stretching with forward bending, etc. seems unproductive. Why strengthen tight postural muscles?
I haven't heard anyone mention the multifidus or any other back line muscles. WHY?
my 2c
JH
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So Jody what do you recommend? I feel like you began a thought and did not finish it.
Jody C. Hutchinson said:I'm wondering why nobody has suggested any extension exercises. It seems to me that we spend a lot of time in forward flexion-right Eric? The idea of strengthening the shortened front body line with crunches; stretching with forward bending, etc. seems unproductive. Why strengthen tight postural muscles?
I haven't heard anyone mention the multifidus or any other back line muscles. WHY?
my 2c
JH
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Permalink Reply by Laura K Dylla on
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Seems like exercise for massage therapists was a good question to ask. Thanks for all the input. My problem stems from a mild scolotic curve of the lumbar that cork-screwed my spine and skewed my hips. Thanks to adjustments by a chiro who does muscle testing, I am stronger than before but found that any exercises seemed to exacerbate the back problems. The erector spinae and lats and traps on my left side engage in warfare against my body. So finding exercises that stopped the corkscrew and strengthened my back at the same time seemed impossible. I viewed the turkish get ups and if I can find some good hand weights, also the farmers walk seems like a good exercise. I also viewed some extension exercises that will help my erectors.
But maybe, massage schools should introduce exercise as a way for LMTs to extend their life of massage. If there are anymore ideas, please give them to me. Thanks a bunch.
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Neil I totally agree square, core strengthening 3x times a weeks minimum I started the p90x series and what a difference in my stamina I last longer in my sessions I'm not wiped put at the end of the day ANC two hour sessions are a breeze now
Neil Camero said:Squats, and Deadlifts. Simple exercise that strengthens a basic movement pattern. Turkish Get ups will get you well rounded for rotational strength in multi-directions. Farmers walk will train everything...even your eyelids. All compound movements or multi-joint exercises so you're workouts will take less time...30-45 mins max in and out, 3 days a week. When you can get past exercising sitting down, or strapped on a machine, then you can finally start activating these "core" muscles. Also depending on the exercise and the program, if you're rep range is 6, use a weight that you feel you can't lift 3 more than that. If the weight is not heavy enough (or you don't lift fast enough), you will never call on the fast twitch fibers. Life happens in 3-dimensions, and fast. Train for it.
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Darcy,
You're right, it was incomplete. I'm not an expert but after practicing for 23 years and attending James W's OM class last year, I began to think that the front line doesn't need any more strengthening. I think, IMHO, that extension exercise, hamstring and pec stretches along with upright rowing exercise will help balance the forward flexed massage position. I think that Eric Dalton has some good info on our flexed forward society. Plus, if you look at the phasic/tonic muscles-the postural ones-tonic- need more lengthening. Pilates maybe?
more of my 2c
JH
Darcy Neibaur said:So Jody what do you recommend? I feel like you began a thought and did not finish it.
Jody C. Hutchinson said:I'm wondering why nobody has suggested any extension exercises. It seems to me that we spend a lot of time in forward flexion-right Eric? The idea of strengthening the shortened front body line with crunches; stretching with forward bending, etc. seems unproductive. Why strengthen tight postural muscles?
I haven't heard anyone mention the multifidus or any other back line muscles. WHY?
my 2c
JH
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I always find that Yoga or Pilates help strengthen and stretch the muscles. I always feel a little taller after practicing. Plus, you can easily practice some of the stretches in between clients (if time permits).
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Permalink Reply by Jason Erickson on
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Massage schools are horribly remiss in not requiring student MTs to engage in guided strength and conditioning training. In the early 1800s, Per Henrik Ling wouldn't even accept a student if they were not in decent physical condition. Now we hear a little talk about body mechanics and some stretching, and hope that the student will eventually "find a way" to not become injured.
As a personal trainer prior to becoming a massage therapist, I was distressed to see so many classmates suffering needlessly. I even started a free student club and conducted group training sessions in preventative and corrective exercises to help them. A secondary goal of the club was to help them understand movement in a meaningful way that would help them better grasp the functional aspects of A&P. This knowledge is critical to efficiently evaluating a client's health history, particularly when musculoskeletal injuries are involved.
For basic maintenance, I recomment the Intu-Flow program from RMAX International. It helps improve pain-free ROM, balance, coordination, breathing, and overall body awareness, and is ideal for a quick warmup before strenuous exercise, and for active recovery on your off days. Info here: http://cstminnesota.com/4.html#IntuFlow
For strengthening, I like dynamic free weights like clubbells and kettlebells, though barbells and dumbells can be fun too. Bodyweight calisthenics, yoga, pilates, etc. can also be great overall strength conditioning. IMO, the key is using a moderate variety of compound movements that require efficient coordination of many areas at once. Some movements should be strenuous, others quick, some light and easy, etc. Exercises that require extension of the body are critical, and should not be overlooked.
Cardio is okay for general health and conditioning, but of limited use in bodywork. Do it after your strength work. 10-20 minutes of intervals is plenty unless you are training for a long endurance event.
Active stretching such as AIS, PNF, yoga, CRAC, should be part of your cooldown and recovery strategy. Passive static stretching is pretty much a waste of time, so pick an active approach and become skilled with it. Active stretching has the added benefit of being very useful in therapeutic applications, and clients can learn how to perform it if you are competent to teach it (self-practice is a prerequisite).
These are very general recommendations, but they will give you a place to start. Hope that helps!
Jason
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Jason, I most likely should not have become a LMT without learning about my body more, that I already had signs of problems of structure and pain with the same problems that my clients have when they now come to see me. I wished that I had gotten an honest evaluation of my body when I was in massage school, where I needed to focus on myself to keep working at massage; what to strengthen and correct my illium imbalance and scolotic curvature of the lumbar.
The instructor was a great teacher but the statistics bear this out that the average work-life of an LMT is 2-3 years at most. Could that statistic go up if more care was given when training the therapists about their own lifetime care.
But I am glad that I stuck with massage these 10 years. I am a survivor and have learned more about how our bodies get to the conditions I was in. I am much better for questioning and seeking new therapies. Someone usually has the correct answer. Thanks for your input. I think I will order the program you suggested.
Jason Erickson said:Massage schools are horribly remiss in not requiring student MTs to engage in guided strength and conditioning training. In the early 1800s, Per Henrik Ling wouldn't even accept a student if they were not in decent physical condition. Now we hear a little talk about body mechanics and some stretching, and hope that the student will eventually "find a way" to not become injured.
As a personal trainer prior to becoming a massage therapist, I was distressed to see so many classmates suffering needlessly. I even started a free student club and conducted group training sessions in preventative and corrective exercises to help them. A secondary goal of the club was to help them understand movement in a meaningful way that would help them better grasp the functional aspects of A&P. This knowledge is critical to efficiently evaluating a client's health history, particularly when musculoskeletal injuries are involved.
For basic maintenance, I recomment the Intu-Flow program from RMAX International. It helps improve pain-free ROM, balance, coordination, breathing, and overall body awareness, and is ideal for a quick warmup before strenuous exercise, and for active recovery on your off days. Info here: http://cstminnesota.com/4.html#IntuFlow
For strengthening, I like dynamic free weights like clubbells and kettlebells, though barbells and dumbells can be fun too. Bodyweight calisthenics, yoga, pilates, etc. can also be great overall strength conditioning. IMO, the key is using a moderate variety of compound movements that require efficient coordination of many areas at once. Some movements should be strenuous, others quick, some light and easy, etc. Exercises that require extension of the body are critical, and should not be overlooked.
Cardio is okay for general health and conditioning, but of limited use in bodywork. Do it after your strength work. 10-20 minutes of intervals is plenty unless you are training for a long endurance event.
Active stretching such as AIS, PNF, yoga, CRAC, should be part of your cooldown and recovery strategy. Passive static stretching is pretty much a waste of time, so pick an active approach and become skilled with it. Active stretching has the added benefit of being very useful in therapeutic applications, and clients can learn how to perform it if you are competent to teach it (self-practice is a prerequisite).
These are very general recommendations, but they will give you a place to start. Hope that helps!
Jason
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Permalink Reply by Jeanne Riley on
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Hi Laura,
I had a very similar experience. In school we also talked quite a bit about being careful to protect ourselves from repetative strain issues with wrist, thumb and hands in general. I had previous experience with a low back injury myself so perhaps had already learned how to protect myself in that area. My problem area was shoulders pain. Part of my problem was that because I was new and had not built up much business yet, I would be very busy one week and then nothing the next. That was very hard on my body.
There were 3 things I did that eventually helped me get past that problem and become stronger. The first was strengthening my own body with excercise, stretching and massage. I did see a physical therapist to help me figure out where I was imbalanced and I started going to the gym to strengthen.
The next thing I did was to work with another more experienced LMT who mentored me. First of all she gave me treatments which helped make my own tissue healthier. Then, she had me give her some treatments and when she saw or felt me using techniques that were hard on shoulders in general she told me to throw them out either altogether, or temporarily and she showed me other options.
The third thing I did was take a few classes to learn other types of massage so that I could vary the work I do. I had been doing almost exclusively deep tissue modalities. Learning to vary my treatments meant less repetative stress on my own body. I took classes that at first I didn't think I was going to like, but I ended up really appreciating the addition of these new modalities I had to offer my clients and they did too. And I had some aha moments in learning that sometimes a very gentle touch can create significant change.
So I do not have a program, but I thought my experience with this might give you some ideas as you work through your back pain. Good luck.
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