Strength Training For Massage Therapists

"A good tool improves the way you work. A great tool improves the way you think." Jeff Duntemann

During my time over the last few years venturing into the wonderful world of massage therapy education, I’ve noticed the disturbing fact that almost all of my burgeoning therapists have weak wrists and hands. Why?! Glad you asked. Because as I’ve mentioned in previous posts, we’ve all hit the easy button on life and don’t have to actually grip anything...ever. Luggage rolls itself, we don’t have to climb or build anything, and most of us are content to sit in front of a computer for a third of our life. But don’t give up! The body is resourceful and when provided with the appropriate “stress”, it will respond. 

Here are a few of my top strength training moves for anyone with wrists, fingers and hands that need to get stronger. I would say that applies to everyone! But we will limit this conversation to massage therapists and the particular needs of that profession. Working on human tissue of various shapes and sizes for several hours a day poses a unique challenge and requires certain things of our upper extremity. Let’s be responsive to that challenge with the following five exercises.

#1: Fingertip Planks
Video Demonstration

The How: Maintain the dome! We want to keep a slight flexion in the knuckles (interphalangeal joints) of our fingers and avoid collapsing into extension. This is one of the hardest things to get going initially so it’s worth giving this one some extra love and performing it daily. The video linked above outlines a 4 step process to achieving the full fingertip plank. If this is new to you, start at the beginning and follow the progression.

The Why: By continually collapsing into extension you are stressing the passive supports of the joint that could eventually lead to hypermobility and instability. This is not a singular traumatic event that damages the joint but rather a cumulative stress over time that prematurely limits your massage career. One point that folks often bring up is that they can just simply use elbows, fists and other tools. This is true but none of those things has the sensitivity of your fingers and thumbs. The amount of information you can pick up with these finely tuned structures will guide your decision making in remarkable ways and they are simply the best and most specific tools in your toolbox. Make sure they are up to the task. 

#2: Resisted Finger Extension (Isometric + Concentric)
Video Demonstration

The How: Grab a few rubber bands of varying thickness and place one around all five fingers just past the middle set of knuckles (proximal interphalangeal joints). Use your other hand to assist your working fingers into maximal extension and then hold this position for 30 seconds or so. Maintain the dome! Don’t let any of those fingers collapse into extension. This is the isometric portion of the movement. For the concentric portion you will simply perform reps of finger extension against the resistance of the band. Shoot for 20 reps.

The Why: There are a couple reasons why this move is great. First, the muscles in the hand are designed for fatigue resistance rather than maximal strength. Yes you want to be strong but you want to resist fatigue even more. This move will keep the time under tension up so you can work on that particular quality. 

Secondly, massage requires a lot of gripping. Petrissage is really hard on the hands and there is a ton of value in doing the opposite motion. Working on opening the hands against resistance is actually a great way to manage fatigue that comes about from all that grip work. 

#3: Wrist Extension ENG + PRH
Video Demonstration

The How: When performing this movement keep in mind that there is a learning curve and cramping is a part of the deal. Keep at it and you will be rewarded with strong and resilient wrists. Eccentrically activate the wrist flexors as you move into wrist extension and then (here’s the kicker) isometrically maintain this angle of extension by reversing the contraction and activating the wrist extensors.  

The Why: I learned this move just this past year and it has been a game changer for my wrists and elbows. The key idea to wrap your brain around is the fact that we are often weakest at our end ranges of motion. The logic follows that by learning to control these end ranges we can reduce injury potential, create healthier tissue and have more options for movement.

#4: Bottoms Up Kettlebell Carry
Video Demonstration

The How: Grab the kettlebell by the handle, turn it upside down and control it. That’s it! Sounds easy right? This move is like magic for the entire upper extremity. Be sure to keep your shoulder flexed above 90 degrees to keep the serratus anterior involvement up and don’t overly extend the low back by coming into lumbar extension. 

The Why: Grip for days! The unstable nature of the upside down kettlebell will challenge your grip, reflexively activate your rotator cuff, fire up your core and help integrate your entire upper extremity into the coordinated whole it was designed to be. 

#5: Dead Hang
Video Demonstration

The How: This is the easiest one of the bunch. Kind of. Just grab onto something and hang out. That’s it. Challenge yourself and see if you can work up to a minute. Keep a stable core and don’t let your low back extend. Breathe!

The Why: Your arms were designed for carrying and hanging. Use them for what they were designed for and your body will reward you. Grip strength, reflexive rotator cuff activation and a nice distraction force that counters all that compressive load your arms and entire body experience throughout the day make this a must for all massage therapists. 

Know The Business You Are In

Entering into any occupation without the fundamental tools required for the job is inadvisable. In massage therapy your hands are your most valuable tools. Stronger hands, fingers and wrists, even if you don’t use all that strength, will lead to fewer injuries for you and better communication with your clients.