You probably know that massage therapy offers many benefits. It can help relieve stress, improve circulation, reduce pain, restore flexibility, improve sleep, and more.
The best way to take advantage of these benefits is by visiting a registered massage therapist. They have the expertise to identify your health issues and the best types of massage to treat you.
However, between your visits to a professional, there are some simple self-massage techniques you can use whenever you need them.
Massaging certain areas of the face can help when you feel a tension headache coming on. Using your fingertips, apply gentle pressure and make small circles along your hairline, at your temples, above your eyebrows, around your cheekbones, and the sides of your jawbone.
Another technique for releasing tension from the muscles in your head is to apply pressure to the bridge of your nose. When sitting, rest your elbows on a desk or table and interlace your fingers. Then lean forward and rest the bridge of your nose on your thumbs, so that your thumbs are holding the weight of your head. Hold that position for between 30 seconds and one minute. These techniques should leave you feeling relaxed and refreshed.
This technique is great for dealing with foot pain due to overuse. Sit in a chair and put a tennis ball (or another round object like a water bottle) on the floor. Place a foot on top of the ball so it’s under the arch of your foot. Then start rolling your foot around to apply pressure and stretch different areas of the foot, including the arch, heel, and toes. Keep going for a few minutes before switching to the other foot.
This technique stimulates and stretches the foot muscles and improves circulation.
This self-massage for treating lower back pain is another technique where your trusty tennis ball will come in handy. Stand with your back to a wall and place the ball in between the wall and your lower back. Start moving your body from side to side and up and down until you find tense muscles.
Once you locate a tender area, push your back into the ball to massage those muscles with stronger pressure. The pressure should be strong enough to squish the ball a bit, but not so strong that you feel pain. Also, avoid massaging the spine because that has the chance of causing an injury.
Neck and Shoulders
Tension in the neck and shoulders can contribute to headaches and make it difficult to perform even simple tasks. It is often the result of poor posture. It’s a little harder to self-massage these areas, but it can be done. To overcome neck and shoulder issues, start by using one hand to squeeze the base of your neck from behind. Then slowly work your way upwards, squeezing and releasing along the way. Next, rub the base of your skull with both hands, moving your fingers in a circular motion. Continue that motion while moving back down the neck and along both shoulders.
Pain, tension, and injuries in the wrists are common because they can be caused by simple repetitive motions that you probably perform regularly, like typing at a computer. To avoid these issues, you should take regular breaks and do some quick stretches and massages.
Start by laying one hand, palm side up, on top of your thigh. Then use your other palm to apply pressure to your forearm and slide it towards your wrist. You should use enough pressure that you feel some heat from the friction, but not enough to feel pain. Do the same motion starting at your palm and moving over the mound of your thumb, and then again from your palm to your fingertips.
Next, grasp your wrist with your thumb on the inside, as if you were taking your pulse. Then apply pressure side to side across your wrist. This will release the tension and can help prevent serious wrist issues before they start.
Some Final Tips
While these techniques can provide some immediate relief, to get the full benefit of massage, it’s good to make it part of your regular routine. That’s because solving muscle tension and injuries takes time.
And remember that the best solution is to get some help from a professional. Whether that’s getting treatment from a massage therapist or creating a fitness plan with the help of a physiotherapist, these specialists can help choose the right treatments for your unique issues and needs.