Ensoma Body Works

If you agree that “you” and not “your doctor” is
in charge of your health then this section is for you!

Self Care Massage to Reduce or Eliminate
Your Computer Use Repetitive Strain Injury (RSI),  Carpel Tunnel Syndrome and Elbow Tendinitis!

1. To treat the flexor muscles of your arm and wrist, put a tennis ball on a table then place your forearm on the ball with palm down.

2. Move arm over ball from wrist to elbow, using mild then  moderate pressure with strokes lasting 3-4 seconds.  Do 15-20 strokes.

3. You will eventually roll over hard or tender spots. Some may even “trigger” pain or nerve – like sensations in the wrist, elbow, forearm or fingers.  When you find these spots:

• Keep the ball pressing down on the spot (no movement – just press down) with pressure eliciting pain of  a 3-4 (on a scale of 1-10)  and breath deep and long.  As you hold pressure and breathe deeply the sensation or pain will begin to go down. When down to a 1 or 2,  increase pressure, repeat deep breathing.

(NOTE ON PAIN LEVEL: You are probably going too deep!  Your idea of a 4 is likely a 6 – go easier please)

Then continue the strokes from wrist to elbow. Go back to each tender spot one more time and repeat “static pressure” treatment (it will hurt less this time – promise).

4. Now work the other side of the forearm with palm up (extensor muscles) exactly the same way.  (You can also work the extensor muscles at a wall the same way as at a table – it gives you a little more access to the muscles than at the table).  Just lean into the ball and roll up and down and find those little knots of pain.

5. Shake arms for 1-2 minutes.

5. Do the above treatment 3 x per week with at least 1 day of rest between sessions. Each arm should take 10 minutes or so.

REVIEW:  Use mild to moderate strokes, stop and static treat painful or weird feeling spots with deep breathing, rinse, repeat.

Questions? Email me for answers or comments to your situation.