Fitness and wellness expert Gwen Lawrence has written Self-Care is Essential, a book geared towards essential workers showing them the importance of self-care. This article was written with that audience in mind, but certainly self-care is a universal thing that we can and should all partake.
As an essential worker, you’re on the front lines, giving your time and energy to care for others. Whether you’re a healthcare worker, teacher, delivery driver, or public safety official, the physical and emotional demands of your role can leave you feeling drained, sore, and overwhelmed. In my book Self-Care Is Essential, I share some simple yet powerful self-massage hacks that can help alleviate tension, improve circulation, and reduce stress—keeping you energized and balanced throughout your busy day. Below are some techniques you can use.
Neck and Shoulder Release: Soothe the Stress Away
For essential workers who spend hours standing, lifting, or sitting in static positions, tension often builds up in the neck and shoulders. This can lead to tightness, discomfort, and even headaches. I recommend a quick neck and shoulder release massage to combat these issues.
Start by gently kneading the muscles along the upper back and shoulders using your fingers. Focus on the base of your neck and move outward to the shoulders, applying circular pressure with your thumbs to release tightness. If you prefer a gentler approach, use your palms to massage these areas instead. Just a few minutes of this technique can provide instant relief and help reset your body, making it easier to move freely and stay focused during your shift.
Hand and Wrist Massage: Combat Repetitive Strain
Essential workers often perform repetitive tasks—like typing, gripping, or lifting—that can lead to stiffness and strain in the hands and wrists. I propose a hand and wrist massage to alleviate discomfort and prevent injury.
Start by using your thumb to apply circular pressure on the palm of your hand. Then, move to each finger, massaging from the base to the tip to improve circulation and release tension. For your wrists, use both hands to gently apply pressure along the area where the wrist meets the hand. This simple technique helps relieve stiffness and fatigue while boosting blood flow, ensuring that your hands and wrists stay strong and pain-free throughout the day.
Taking Care of Yourself, One Minute at a Time
Self-care doesn’t always mean taking a long break or stepping away from your responsibilities—it’s about integrating small, mindful actions into your day. Whether it’s a few minutes of self-massage or a deep breathing exercise, these moments of self-care can make all the difference in how you feel. Self-Care is Essential provides even more practical advice for essential workers who want to stay strong and healthy while caring for others. These self-massage techniques are just the beginning, and they’re designed to fit seamlessly into even the busiest of days.
By incorporating these simple self-care hacks into your daily routine, you’ll find that your body feels less tense, your energy lasts longer, and your overall well-being improves. Because, remember: you can’t pour from an empty cup. Take the time to care for yourself, and you’ll be able to show up stronger for others.
Gwen Lawrence is a health and well-being educator, mindfulness coach and a practicing fitness professional for over 30 years. Her current work includes specialized self-care and resilience training for healthcare professionals, caregivers, and essential workers.
