I am counting down the hours until I am done with massage school... literally. I have 6 more clinical hours to finish before I can begin the proses of sending my application for a license to the state board. An 800 hour program stretched over a year and a half has felt like a life time. Now it all comes down to waiting for the state massage board, 4 to 6 weeks of chomping at the bit. This brings me to today's post, what to do when you are waiting.
Down time in the farmers work day comes few and far between and we tend to fill even the smallest time gaps with tasks to do. But once in a great while we are found waiting on something. Waiting for the rain to let up, waiting for the cows to come around, waiting for the vet or mechanic to show. This can be a great opportunity to stretch, do some active muscle engagement or relieve some strain that you can feel building. Though it can be tempting to use any time not spent on a task plunked down on a over turned bucket, by slumping into a "resting" posture you may actually be causing your muscles more stress. I mention this mostly because I do it, and it always makes me more sore in the long run. The science behind this is pretty straight forward, you let you muscles slack without getting rid of the waste that has built up from work you have done. It then gets stored in the fibers and creates knots, soreness and stiffness. Using the down time to stretch will not only help your muscles to relive the waste build up it will also keep your body warm and engaged so it will not take as much energy to start working again.
Here are two stretches and one core engagement that are great for when you have 5 to 10 minutes between tasks or as you wait for something. They are great as a set or on their own and are great for most work days. I also post them as ones to do wile you wait because they are all done from sitting on the ground, so they will be relaxing as well as helpful! NOTE: You you have chronic injures that disincline you to these stretches or you start one and feel any pain do not do them. Using your down time to do any stretch is good,they do not have to be the ones I mention here.
First is a seated forward bend. Get down to the ground(or sit on a chair, hay bail or bucket if you have low back problems) and sit with your legs straight out in front of you. Bring you feet together and flex them so your toes point straight up. Starting by dropping your chin to your chest roll you spine down bit by bit running your hands along the outside of your legs. Then extend you torso as far as it can go with your arms outstretched for a good 10 seconds. Roll back up and repeat 3 more times.
Once you are done raise your arms above your head and slide your shoulder blades down your back. On a out breath engage your abdominals by pulling them in toward your spine. Keeping your spine straight hinge from your hips and lean back. The farther you go the harder it will get, so go as low as feels ok. Hold for 5 seconds(here you can add a little twisting to get your obliques) then come back up slowly, keeping your back long. Repeat 2 or 3 more times, going lower each time if you can.
Lastly, bend your left knee and place your foot on the outside of your right leg. Depending on how flexible you are you can place it higher up the leg, but start conservative by placing it between your foot and knee. Put you left hand behind you and your right elbow to your left knee, twisting to your left. *Twist carefully! This is a great stretch but it should be done with caution as it can be intense * Drop your chin to your chest and do a slow head roll. Come back to center and repeat on the other side.
