My number one advice for self-care, and often the most challenging thing, is to take breaks! Set the timer on your phone for 40 minutes or ideally 20 minutes, especially if you are recovering from an injury or have a chronic condition. Get up and get a glass of water (move your body!) or do the following routine slowly with care, standing if able or seated.* 

1. Shake out your hands for 30 seconds.

2. Roll your shoulders backward in circles slowly 5 times.

3. Interlace your fingers behind your back, roll your palms toward the floor and keep your shoulders down as you look toward the ceiling. Hold comfortably and take several deep breaths. Relax.

4. Slowly move your head back until you are looking directly at the ceiling. Take 3 deep breaths. Gently move your head back to a normal position looking straight ahead.

5. Looking straight ahead, slowly turn your head to the left and stop when you feel a stretch. Hold your head there and take 3 breaths. Move your head back to center and repeat on the right.

If you’d like to learn more and stretch together live via Zoom, the next Stretching for Stitchers class will be on Saturday, October 2. Register here. I’ll also share some tips for self-massage drawing on my 13 years as a massage therapist in New York and California.

*Note: This is for informational purposes only and is not intended as medical advice or as a substitute for the advice of a physician. Consult your doctor to make sure there are no contraindications. Always move slowly and cautiously when trying any new stretches.