Massage therapy has many physical benefits, like relieving tight muscles and promoting relaxation. Though getting a professional massage may be out of reach, you can still benefit from doing them yourself. Try this self-massage to ease pain and tension if you’re looking for immediate relief.
Benefits of Self-Massages
You may feel stiff from sitting at your desk job all day with poor posture, hunching over your computer or straining from the physical demands in your life. Self-massages are simple and convenient to get relief in your own home.
When you self-massage, you may feel the following effects:
- Stress and anxiety relief
- Headaches ease
- Digestive or menstrual relief
- Reduced muscle tension, strain and pain
If you receive professional massages, a self-massage can help with the upkeep of it. You may feel pain or tension between appointments, so you can provide your own, less expensive treatment.
You know your body best, so if you want to wake up every day feeling refreshed, find the areas you need to work on. It stimulates blood flow and circulation in your body so your muscles can feel rejuvenated daily.
Self-Massage For Pain and Tension
Many people experience pain and tension in the neck, head, back and more. It can be from everyday activities like sports injuries, sleeping in unnatural positions, repetitive motion, slouching or stress-induced. You can try one of the following self-massage techniques to work on any problems you have been dealing with.
Head Massage
1. Relax your shoulders away from your ears and lengthen your neck and back.
2. At the base of your skull, meet each hand’s pointer and middle finger in the middle.
3. With slight pressure, slide your fingers out or down, depending on what feels best.
4. Repeat while you move your fingers in small circular motions, emphasizing the tight areas.
Neck Massage
1. Lower your shoulders and relax your neck and back.
2. Press firmly with your fingers on painful areas.
3. Gently move fingers in a circular motion, then repeat in the opposite direction.
4. Repeat for three to five minutes.
Lower Back Massage
1. Sit on the floor with your spine elongated and legs crossed.
2. Place your thumbs at the bottom of your spine.
3. Move them up and down in circular motions.
4. Apply pressure and pause in extremely tight spots.
5. Continue the pattern as needed while keeping a steady breath.
Foot Massage
1. Hold your foot.
2. Rub your thumbs in circular motions around the heel and repeat three to five times.
3. From the heel to the ball of your foot, rub in a straight line to relax the arches.
4. Use your thumbs to rub the middle of the ball to the outside edges while repeating at least three times.
What to Do After a Self-Massage
After you have finished your self-massage, you can relax and enjoy the calming sensations. Like any massage, be sure to drink lots of water after to help drain out the lymphatic system. It’s time to embrace the tension and stress relief from doing something that heals your body and directly affects your well-being.
Release Yourself from Tension and Pain
It can be helpful to ease symptoms with a self-massage when you feel mild pain and discomfort. For the best results, you should pay close attention to your body, the pain and where it may be coming from. If the pain worsens, it may be time to visit a professional.
Photo by Romina Farías on Unsplash
