Using poor mechanics is easy — until you hurt. Massage therapists often find themselves battling fatigue and discomfort due to improper body mechanics during their sessions. However, integrating the principles of tai chi into their practice can provide a solution.
Tai chi, a Chinese martial art rooted in Taoist philosophy, emphasizes the importance of self-awareness and efficient movement. By adopting tai chi-inspired body mechanics, massage therapists can prevent pain and dysfunction, ensuring a long and healthy career. Nate Novgrod, a licensed acupuncturist with 26 years of Tai Chi experience, tells us how to improve a therapist’s body mechanics.
The Ongoing Practice of Body Mechanics
Body mechanics isn’t something you learn and are done with; it is the continual analysis of posture and technique. Even experienced massage therapists get tired and cheat, or we get focused and forget. This is why body mechanics is the practice of constantly checking in with your body and making sure you are still aligned, still moving from your legs and center.
Leveraging Tai Chi for Efficient Force Generation
Tai chi chuan, commonly referred to as tai chi, is a practice of self-awareness that can help you develop and maintain a practice of healthy body mechanics. Tai chi is a Chinese martial art that originated in Taoist philosophy. Essentially, the concepts of Taoism are applied to physical combat in an attempt to overcome a more powerful opponent. How does tai chi relate to body mechanics? Simple: Creating force is creating force.
Bodywork requires force to be applied to manipulate soft tissue. Tai chi teaches us a very efficient way to use our own body to generate force, regardless of whether the goal is self-defense or effective bodywork.
Yin and Yang: The Core of Tai Chi Movement
Tai chi is translated in a variety of ways. The discussion of the language and all the layers of meaning are beyond the scope of this article. Suffice it to say that what we in the West call the yin-yang is actually called the tai chi tu, the picture of tai chi. Tai chi is about understanding the relative concepts of yin and yang and how they revolve around a central axis in constant motion, then simply applying that to your movement.
Applying Wu Wei to Minimize Effort
One core concept is called wu wei, which is often translated as not doing. This concept is often misunderstood as being about using no effort and just allowing things to happen. Wu Wei is really about using the least amount of effort necessary to accomplish a goal or task. It is the equivalent of “work smarter, not harder.” This concept permeates all of tai chi and informs every aspect of body mechanics.
One example of this is when using the palm of the hand in pushing techniques. You will often find a lot of tension in the extensor muscles in this position. This tension isn’t helping you push. But if the forearm is relaxed, the client’s body will cause the wrist to extend as you apply pressure. This means your extensors can be relaxed during these techniques. Why waste effort contracting muscles when the client will do this for you if you relax? This is Wu Wei at its finest.
Achieving Balance with Yin and Yang at the Table
The idea of tai chi and its components, yin, and yang, are central to efficiently creating force. There are books written about these concepts, but for our purposes, yin is stability, and yang is mobility. Yin and yang are relative and interdependent, and each generates the other. Thus, to create motion, we must have some stillness. This sounds paradoxical and pretentious; however, it is basic physics. It would help if you had something relatively stable to push against to create motion effectively.
Mastering the 60/40 Stance for Optimal Force
In the 60/40 stance we put 60 percent of body weight on the rear leg and 40 percent on the front leg. Allow all the major muscle groups of the leg to be used to push you forward. The most stable thing we have is the ground, so pushing against the ground with your legs is an efficient means of creating force. Your legs are the larger and more powerful limbs. The more force you generate with the legs, the easier it is on your back and arms.
Avoiding Overuse of the Archer Stance
Thus, stance is of utmost importance. Many bodyworkers spend a great deal of time in a lunge. In tai chi, we call this an “archer stance.” There are times when this is a great starting stance; however, it is frequently overused or misused. Consider this: You cannot effectively push with a straight leg. Think about walking up a flight of stairs. Which leg brings you up to the next step? Not the straight leg on the step you are currently standing on. The bent leg on the next step up is doing the majority of the work by extending the hip and the knee.
In a lunge position, your rear leg is straight, meaning before you push, your hip and knee are extended, and your ankle is dorsiflexed. In this position, only the muscles that plantar flex the ankle can be used to push your center of gravity forward. The large muscle groups of the lower extremity, like the glutes, hamstrings, and quadriceps, have already fired and cannot contribute to the push. Instead, your shoulders and arms create the force. It would help if you avoided this whenever possible. The lunge is much better suited to pulling techniques where your front leg can be used to push you backward, away from the table.
Maintaining a Neutral Position for Energy Efficiency
Tai chi also uses the principle of neutral positioning. This means keeping each region of the body in as close to a neutral position as possible. It can be surprisingly easy to break and not even realize it. Another way of breaking neutral positioning is by curling the elbows forward and holding the shoulders up. A more relaxed body position maintains the straightness of the spine. One common way you may be breaking a neutral position is with the cervical spine. Do you watch your hands while you work? If so, you are flexing the cervical spine out of a neutral position inadvertently.
Once you have visualized the area you are going to be working on and placed your hands on the client’s body, your eyes are no longer necessary. Bring your head back up to the level to maintain the neutral spine and save a lot of wasted energy for the muscles of the posterior neck.
The same is true for leaning forward to work: You bend at the hip and keep the lumbar spine in a neutral position. Tai chi guides us to be as close to upright as possible, making it as easy as possible for the body to maintain posture. Table height is the easiest thing to change to prevent breaking this principle. Many bodyworkers use the table lower than is necessary. Often, this is because they want to get over their bodies and try to let gravity assist them in their motion. However, the arms and shoulders get overworked, and the lower back must resist the force of gravity in this position. This is a lot of unnecessary work.
The muscle you are compressing doesn’t know what direction you are compressing it from; it is just as easy to push down at an angle with a higher table and compress the muscles. This allows you to push with your lower body and save a lot of work on your back, shoulders, and arms.
Focusing on Your Body with Tai Chi Techniques
Tai chi-style body mechanics is about spending nearly as much attention on what your body is doing as you do the body on your table. Don’t take my word for it. Lift your table, raise your head, change your stance, and push with the rear leg. Try it for a while and see if you don’t feel better after a long day of doing bodywork.
Conclusion
Adding Tai Chi to your practice as a massage therapist is more than just learning new techniques. It’s about building a deeper connection with your body and improving your mechanics. This will provide a long, healthy career. By embracing the principles of Tai Chi, you can improve your efficiency, reduce fatigue, and minimize the risk of injury. Remember, the journey towards mastering Tai Chi-inspired body mechanics is ongoing. Stay mindful, practice regularly, and you’ll notice the positive impact on both your well-being and your clients’.
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Nate Novgrod, MAcOM, Dipl. Ac. (NCCAOM), LAc, 4th Duan, is a licensed acupuncturist and educator. He runs Waynesville Wellness and also teaches continuing education courses for acupuncturists and massage therapists. He trained at the Oregon College of Oriental Medicine. His courses for massage therapists are approved by the National Certification Board for Therapeutic Massage & Bodywork. He has studied tai chi for more than 26 years.
FAQS
How can Tai Chi improve my body mechanics as a massage therapist?
Tai Chi emphasizes efficient movement and self-awareness. It helps massage therapists generate force better and reduce strain on their bodies. By using Tai Chi principles, you’ll have better posture. You will also use your body weight better and reduce injury risk.
What is the 60/40 stance in Tai Chi, and how does it benefit my practice?
The 60/40 stance involves placing 60% of your body weight on the rear leg and 40% on the front leg. This stance lets you use the strength of your legs. It reduces the load on your back and arms. It makes your movements more powerful and efficient during massage.
What is Wu Wei, and how does it apply to massage therapy?
Wu Wei is a core concept in Tai Chi that means using the least amount of effort necessary to accomplish a task. In massage therapy, this translates to working smarter, not harder. Use this principle to reduce unneeded tension and effort. Doing so allows for more effective bodywork.
How can I maintain a neutral position while working?
To stay neutral, align each part of your body. Focus on the spine. You can do this by adjusting your table height. Also, by watching your posture. And by moving from your legs and center, not overusing your arms and shoulders.
Why is it important to avoid overusing the archer stance?
The archer stance, or lunge position, leads to overuse injuries if not used correctly. In this stance, the rear leg is often straight. This limits the use of major muscles. It strains the shoulders and arms. It’s better suited for pulling techniques rather than pushing, to prevent fatigue and discomfort.
Credit: J.L. Roberts Photography
About the Author:
Nate Novgrod, MAcOM, Dipl. Ac. (NCCAOM), LAc, 4th Duan, is a licensed acupuncturist and educator. He runs Waynesville Wellness and also teaches continuing education courses for acupuncturists and massage therapists. He trained at the Oregon College of Oriental Medicine. His courses for massage therapists are approved by the National Certification Board for Therapeutic Massage & Bodywork. He has studied tai chi for more than 26 years.