Are you feeling sore and tense? If so, massage therapy is one of the best solutions that you can consider. Aside from relaxation and pain relief, massage therapy also has mental health benefits. Fortunately, you don’t always need to visit a physical therapist to obtain the positives of massage therapy. Self-massage can be extremely beneficial for some types of pains or ailments.
Nevertheless, if you want to perform self-massage, but don’t know where to start, read on. Below is a compilation of some of the best techniques for self-massage to help you get started.
But before that let’s first find out the kinds of pain that can self-massage help.
Types of Pain Can Self-Massage Help
Self-massage can ease some minor types of pain as pain in the:
- lower back
- upper back
Also, if your pain is because of swollen muscles, you might be dealing with nerve pain. This usually occurs when the muscle presses against the nerves. But with the help of self-massage to relieve muscle pains, you may also ease the nerve pain.
The following are some of the best techniques you can perform for self-massage.
1. Give Yourself A Massage Regularly
Every morning and night, make sure to shape the curves. Using your fist, thump the outside of your body gently, starting with your arms and legs, working from top to bottom. After that, move inside your torso and punch from bottom to top. Pounding your bones and muscles will relax nerve endings, strengthen your body, and stimulate blood circulation.
2. Rub Yourself Down Before and After Exercise
To increase the flow of blood to your muscles, you’ll need to massage your body before strength training and stretching. Also, massaging your muscles after exercising may help in promoting waste removal and hastening muscle recovery
Before doing an exercise, you’ll need to use a pummel movement using your fists to bring the flow of blood to your arm and leg muscles. Once you’re done exercising, rub along your muscles with your fist or palm, moving in your heart’s direction.
3. Massage Hands Everyday
For this technique, you’ll need to begin with the bottom of your palms by gripping your fingers, rubbing the palms of your feet in a circular movement. Next, with your hands that are still gripped, take one thumb and then massage the part below your other thumb. You’ll need to do it in a circular motion, moving outwards to the center of the palm. Repeat the same procedure with your other hand.
Once done, let go of your fingers and utilize your fists and palms, as well as the webbing between fingers. With one hand, pull every finger of your other hand gently. Finish by using your index and thumb fingers to tweak the webbing between your index and thumb fingers.
4. Use A Tennis Ball
If your feet feel tense, stand while placing your one hand on the wall for support. Then, place your foot’s arch on top of your tennis ball. Add more weight to your foot little by little to allow the ball to press towards your arch. Start by moving your foot gradually, letting the tennis ball massage your heel. But, according to YourWorkoutBook, if the tennis ball looks too big for your foot, you can use gold balls or massage balls, especially if you need a deep tissue massage.
5. Rub Your Stomach After You Eat
Rubbing your tummy after every meal may help in stimulating digestion. Using one palm, rub your abdomen in a clockwise motion, the same way the foods move through the intestines.
6. Give Your Eyes A Heat Therapy
Staring at your cellphone or laptop all day may leave the eyes strained and tired. Luckily, a little health therapy may help in relaxing them. For this method, you’ll need to rub your hands together quickly until your palms begin to heat up. Then place one hand over every eye to allow the warmth to soothe them.
7. Create Heating Pads for A Calming Self-Massage
To make a heating pad, fill a tube of sock three-quarters full with raw rice. Seal the opening using rubber and place the sock in the microwave for two minutes. Once it’s warm, rub the sock on your legs for a soothing hot massage.
For an aromatic experience, you can also add one tablespoon of cloves and two cinnamon sticks. You can use the sock until the spices start to lose their aroma.
8. Give Your Neck A Break
When you’re working in front of the computer, always give your neck a break. Simply clasp hands together behind your neck. Then apply pressure to every side of your spinal cord using the bottom of your palms.
Press towards your trapezius muscle along the left part of your neck underneath the base of your skull with the fingers on your right hand. Make sure to do this thrice, and switch sides.
While you’re working, the front of your neck may get tight too. So, finish this self-massage technique by stretching it. To do this, lay your head back to let the top of your chair press toward your neck. Hold it there for at least 20 seconds.
9. Massage Calves After Wearing Heels
Wearing and walking in heels for a couple of hours may condense your calf muscles. Thus, it’s important to give them a good massage. Sit in a comfortable chair with your feet flat on the surface. Then clasp your ankle with your thumb positioned just over your Achilles tendon. Move one inch at a time and work your way up to your lower leg. Add pressure and release until you reach your knee. Repeat the process on your other leg.
Self-massage can ease anxiety, pain, tension, muscle strains, headaches, and even stress. Self-massage can also be done from the comfort of your home, with so much ease. When performed correctly and with proper treatment plans, it might help with arthritis, too.
Massaging yourself may ease the pain, tension, and soreness you’re experiencing when done properly. But, if none of the techniques above work or the pain persists, it’s best to consult a medical expert to avoid further problems.