This month’s tip comes from Kate Montgomery, an ERGOhealthy Coach and author. She shares with us her insights for various professions, hobbies, and sports:
No matter what your occupation, sport or hobby, the 12-step Montgomery Method™ can help you to maintain stronger grip strength, and reduce or eliminate the pain in your arms, wrists and hands. Kate’s 12 Step Healing Method can be found on the SDCCD Ergonomics Resource Center at www.sdccdergo.org (see the Resource Library).
Here are a few extra tips Kate would like to share:
Sedentary Professions: Before you begin your day, adjust your workstation – which takes less than five minutes. Every two to four hours Kate recommends doing Steps 1 through 11 of the Montgomery Method, and massaging your muscles as needed. Get up, move around, and stretch. Drink plenty of water. Relax your eyes using vision relaxation exercises.
Musicians: Warm-up with exercises and self-massage your arms and hands before practice or performing. Complete Steps 1-11 before and after playing. Warm-up with the following exercises:
- Ball squeeze or grip strength, ten to twenty times, each hand
- Chinese ball exercise, ten times, each hand
- Rubber band exercise, ten to twenty times, each hand. Use exercise tools to stretch and strengthen the extensor muscles as well as the flexor muscles (pinch grip) of the forearm.
Golfers: Complete Steps 1-11 before you tee off. Steps 4-11 can be done throughout the game as needed. After the game, repeat all steps. Use exercise tools to stretch and strengthen the extensor muscles as well as the flexor muscles (pinch grip) of the forearm.
Tennis Players (and like Sports): Complete Steps 1-11 before you begin a match. Steps 4-11 can be done throughout the game as needed. After the game, repeat all steps. Rub the neurolymphatic reflex points for the hamstrings and quadriceps as well as the upper body. For hamstrings, rub the inside of the legs. For quadriceps, rub under the rib cage diagonally. Rub firmly for ten to thirty seconds.
Knitters, Needlepoint/Quilters: Be aware of your posture the whole time you are knitting, needle pointing, or quilting. When doing tasks such as these, check your posture to ensure your shoulders are not rounded. Complete Steps 1-11, and stretch throughout your day. Include steps 10 and 11 as much as tolerable.
The Montgomery Method: A 12 Step Prevention & Maintenance Program for Ages 7 and Up (Kate Montgomery, CSMT, ND)