1. Self Care and Wellness for Massage Therapists with Michael McGillicuddy, LMT, NCTMB, CKTI American Massage Conference

2. Self Care & Wellness for the Massage Therapist Most people who come to the massage Therapy Profession do so because they have a sincere desire to help people. However they do not necessarily know how to take care of themselves.

3. Objectives of Self Care & Wellness Define Self Care, Wellness and Self Esteem Describe Common Components of Self Care Describe Common Postural Imbalances of the Human Body Describe Common Work Related Injuries in Massage Therapy Explain and Demonstrate Specific Exercises and Stretches

4. Self Care Definition Self care is personal health maintenance. It is any activity of an individual, family or community, with the intention of improving or restoring health, or treating or preventing disease.

5. Wellness Definition Wellness is generally used to mean a healthy balance of the mind, body and spirit that results in an overall feeling of well-being.healthywell-being The term has been defined by the Wisconsin-based National Wellness Institute as an active process of becoming aware of and making choices toward a more successful existence. National Wellness Institute

6. Self Esteem Definition Self-esteem is a term used in psychology to reflect a person's overall emotional evaluation of his or her own worth. It is a judgement of oneself as well as an attitude toward the self.psychologyperson

7. Common Components of Wellness Self Care and wellness is about Balance Spiritually- practice prayer or meditation Mentally- continually learn Emotionally- have great relationships Physically- exercise regularly

8. Important Components of Wellness Sleep- 8 hours a day Nutrition- eat fruits, vegetables, protein Water- drink water throughout the day Work- love being a massage therapist Exercise- 30 minutes a day most days Play- enjoy activities just for fun

9. Important Components of Wellness Sleep- 8 hours a day Nutrition- eat fruits, vegetables, protein Water- drink water throughout the day Work- love being a massage therapist Exercise- 30 minutes a day most days Play- enjoy activities just for fun

10. Important Components of Wellness Sleep- 8 hours a day Nutrition- eat fruits, vegetables, protein Water- drink water throughout the day Work- love being a massage therapist Exercise- 30 minutes a day most days Play- enjoy activities just for fun

11. Important Components of Wellness Sleep- 8 hours a day Nutrition- eat fruits, vegetables, protein Water- drink water throughout the day Work- love being a massage therapist Exercise- 30 minutes a day most days Play- enjoy activities just for fun

12. Important Components of Wellness Sleep- 8 hours a day Nutrition- eat fruits, vegetables, protein Water- drink water throughout the day Work- love being a massage therapist Exercise- 30 minutes a day most days Play- enjoy activities just for fun

13. Important Components of Wellness Sleep- 8 hours a day Nutrition- eat fruits, vegetables, protein Water- drink water throughout the day Work- love being a massage therapist Exercise- 30 minutes a day most days Play- enjoy activities just for fun

14. Postural Imbalances of the Body Do you think that Massage Therapists’ bodies suffer a great deal from the Physical Stress caused by: poor posture, repetitive daily activity and lack of consistent specific exercise ????

15. 50% of Massage Therapists Suffered Work-related Injuries

16. Muscles Prone to be Tight gastroc-soleus tibialis posterior hip adductors hamstrings rectus femoris iliopsosas TFL piriformis thoracolumbar extensors quadratus lumborum pectoralis major upper trapezius levator scapula masseter/lat pterygoid SCM Scalenes Suboccipitals

17. Muscles Prone to Weakness tibialis anterior vastus medialis/lateralis gluteus medius/minimus peroneals gluteus maximus transverse abdominus serratus anterior rhomboids middle/lower trapezius deep neck flexors upper limb extensors

18. Physical Keys to Wellness Cardiovascular Aerobic-type exercises Walking, jogging, swimming, etc. Should be enjoyable & convenient OK to break up 2 or 3, 10-15 minute sessions

19. Physical Keys to Wellness Stretching Muscle flexibility for muscle balance Increased ROM for functional movements May help reduce injury and soreness Incorporate into warm-up and cool- down

20. Physical Keys to Wellness Strengthening Beneficial and safe for all ages Muscular strength for movement and muscle balance Help reduce injury from muscle weakness or fatigue

21. Physical Keys to Wellness Stabilization Exercises Help strengthen the ‘core’ muscles that protect the back Lumbar & abdominal muscles Transfers force from legs to upper body Help prevent low back injury

22. Online Resources www.FirstSteptoActiveHealth.com Resources for individuals and professionals Information on increasing physical activity www.Thera-BandAcademy.com Create customized exercise programs Searchable research database Articles and frequently asked questions