SHOWER BATH AND ITS ROLE IN DISEASES
Since bathtub shower stalls are inherently wet, slippery, and dangerous places to be, a couple of shower safety suggestions are appropriate. Always keep both feet firmly planted on the shower floor and bend the knees for extra stability while doing any of the suggested routines. Traction tape on the tub floor surface and strategic grab bars will also be helpful if your shower seems risky. These investments are well worth the expense of making your bathroom more effective and safe as a therapy setting.
After any hot water therapy routines, please take care not to get chilled afterwards. This might undo the benefits you’ve just worked hard to achieve. The longer you’ve spent doing your routines, the longer the relaxed, downtime you should allow. Just keep a towel wrapped around yourself and enjoy the tapering warmth of the steam in the room.
TWO SHOWER SUGGESTIONS
Your health is essential, and so is the health of this planet. If you’re using your shower for hot water therapy, two suggestions will improve the effectiveness of your battery and keep it ecologically sensitive. Choose your favorite.
FLOW RESTRICTOR
A flow restrictor device can be installed just before any showerhead. It can be purchased from any hardware store. This device will allow you to modulate the water flow without affecting the temperature. A long shower routine can deplete the water in your water heater, causing an abrupt end to your hot water therapy. A great way to use this flow restrictor device in your shower routine is to take a hand towel into the shower with you. Drape it across your neck and shoulders while the restricted flow of warm water soaks into it. This damp, warm towel will prolong the positive effects of hot water while you do your therapy and save water simultaneously.
NEW SHOWER HEAD
The second suggestion is to purchase a new water-conserving shower head that aerates and focuses the water in various ways. Many also come with an extra tubing length or those allowing better hand-held placement for localized therapy.
PELVIC TILT
Stand with your knees bent slightly, hands at your sides. Flatten the curve of your lower back by sucking your stomach in, pressing your belly button towards your spine, and lifting your pubis. This is the backward tilt. (Think of the direction your stomach goes in). Hold for six seconds.
Now relax your stomach and move your buttock back, curving the small of your back. Your knees are still bent. This is the forward tilt. Hold for six seconds, letting the water spray on your lower back.
Repeat five more times for a total of six repetitions.
THE FULL SHOWER ROUTINE FOR HEADACHES, STIFF NECK OR UPPER BACK PAIN
• Get in the shower and adjust the water temperature.
Concentrate on relaxing and breathing deeply and evenly while the water gently showers onto your neck and upper back. If you need to conserve water, wet a towel thoroughly with warm water and drape it over your back and shoulders. Or you can adjust your flow value. Allow one to three minutes for the soothing benefits of hot water to begin their magic.
• Staying in the same position, begin to apply deep pressure. Apply gentle pressure to any knotty, tender spots you locate. Continue for one to two minutes.
• Begin Exercise I, Shoulder Lifts, allowing six seconds for each hold. Release the hold slowly, letting your shoulders ease back into the open, low, neutral position. Rest for a moment and bring them back up for six seconds. Remember to keep your Head high and “hang from the string!”
• Do six repetitions of exercise the Shoulders Circles (three forward and three backward). Take at least 12 seconds to complete each circle.
• Do six repetitions of exercise the Head Rock. Take 12 seconds for each repetition, counting three up, three to neutral, three down, and three back to neutral for each Side.
• Finish up with two 30-second repetitions (one to the left and one to the right) to Stretch I, the Head to the Side. Visualize yourself relaxing and flushing the muscles of your neck.