Welcome To Athletic Sports Massage Canberra, Specialising In Women's Health Only

Trauma-Informed Session For Women

This combination provides a balanced 90-minute wellness session: (Complex Post-Traumatic Stress Disorder). A trauma-informed approach is important. Cardio and sports massagemixed which is very beneficial.

Sports Massage

60-Minute Sports Massage (Trauma-Informed)

Intake and Consent (5 minutes)

• Discuss goals, pain areas, and comfort level.

• Explain techniques before starting.

• Confirm permission for each body area to be treated.

Warm-Up Tissue Work (10 minutes)

• Light effleurage (long gliding strokes)

• Gentle compression

• Focus on relaxation and tissue warming

Lower Body Treatment (20 minutes)

• Feet and calves: 5 minutes

• Hamstrings: 5 minutes

• Quadriceps: 5 minutes

• Glutes/hip muscles (with consent): 5 minutes

Upper Body Treatment (15 minutes)

• Lower and upper back: 8 minutes

• Shoulders and upper trapezius: 4 minutes

• Arms and forearms: 3 minutes

Neck and Mobility Work (5 minutes)

• Gentle neck massage

• Light stretching and range-of-motion techniques

Cool-Down (5 minutes)

• Light relaxation strokes

• Transition back to sitting/standing slowly

• Hydration recommendation

Trauma-Informed Massage Guidelines

• Maintain clear communication throughout.

• Avoid unexpected touch.

• Offer options to stop, pause, or modify treatment at any time.

• Keep pressure moderate unless specifically requested.

• Consider avoiding the face, abdomen, or other sensitive areas unless explicitly desired.

Cadio Exercises

30-Minute Cardio Session (Moderate Intensity)

Warm-Up (5 minutes)

• 2 minutes of easy walking

• 1 minute shoulder rolls and arm swings

• 1 minute of gentle marching in place

• 1 minute ankle circles and leg swings

Main Cardio (20 minutes)

Choose an activity that feels comfortable and non-triggering:

Option A: Brisk Walking

• 5 minutes comfortable pace

• 10 minutes moderate pace (able to talk but breathing harder)

• 5 minutes comfortable pace

Option B: Stationary Bike

• 5 minutes easy

• 10 minutes moderate effort

• 5 minutes easy

Option C: Elliptical or Swimming

• Maintain a steady moderate pace for 20 minutes

Cool-Down (5 minutes)

• Slow walking

• Gentle stretching of calves, quadriceps, hamstrings, shoulders, and neck

CPTSD considerations

• Avoid sudden high-intensity intervals if they provoke anxiety.

• Allow choice and control throughout the workout.

• Encourage awareness of surroundings and physical comfort.

• Stop if dizziness, panic symptoms, or significant distress occur.