Attention note

What to do about pain? These techniques help

Attention note

Shiatsu

Helps with muscle pain and fatigue

Shiatsu is a very gentle massage technique, a passive therapy and therefore not a so-called self-management method. Shiatsu helps with pain, exhaustion/fatigue and chronic tiredness. With Shiatsu you can harmonize your physical and mental functions and find harmony between body and mind.

The Shiatsu treatment was developed in Japan under the influence of traditional Chinese medicine. It is based on the idea of the life energy Ki (identical to Qi in Chinese), which can be disturbed in various ways. The imbalance of the Ki is compensated by therapeutic stimulation at precisely defined points, reflex zones or along the channels (meridians), by pressure with the thumbs (shi a tsu) or hands and by palpation (examination of the body by touching or using the sense of touch).

In this PDF you can find more about Shiatsu (in German, the translation will shortly follow).
Here you can find a video of the Swiss Shiatsu Association (in French, Italian, or German)
- DE: https://vimeo.com/shiatsuschweiz
- FR: https://vimeo.com/365035566
- IT: https://vimeo.com/365035801
Shiatsu in Long COVID Treatment (Swiss Shiatsu Association) – Article in German and French

Progressive Muscle Relaxation (PMR)

Progressive muscle relaxation (PMR) helps with pain, stress and sleep disturbances. Used regularly, PMR also serves as a preventive measure: exercise strengthens personal stress management skills and leads to relaxation and inner peace. At the same time, you train your body awareness. You learn to recognize tensions in everyday life and interpret them as an indication for the use of PMR.

The basic PMR technique: consciously tense certain muscle groups in sequence for 5 seconds and suddenly release them. After the contraction, consciously feel the relaxation for at least 30 seconds for each muscle group. With each muscle group, relaxation gradually spreads through the body.

Your own muscles are capable of learning. After about four weeks of regular exercise, you can relax in seconds.

Please find here a PDF (in German, translation will be published soon) with detailed information about the PMR.

Here you find a video on "Progressive Muscle Relaxation" from the Cantonal Hospital of St. Gallen (approx. 40 min./ in German).

Stretching

Muscle pain, Muscle tension

Stretching can relieve pain in case of acute or persistent muscle pain and muscle tension. Stretching exercices stretch shortened muscles and improve not only the muscular ability to relax, but also the mental one. This has a positive effect on regeneration.

A distinction is made between dynamic and static stretching. Static stretching is recommended in pain therapy.

To perform static stretching, slowly enter the stretch position, hold it for 10 to 60 seconds, and then slowly release. You should feel a slight stretch pain during the stretch.

Continue to breathe calmly and evenly during the stretch, your breath should be fine and quiet. Stretching can have a positive effect on breathing and give it space and width.

You can stretch several times a day.

Here is a PDF on stretching with illustrated exercise instructions (translation will follow).