When was the last time you showed your body some love?
Massage is perhaps one of the oldest healing traditions. Many ancient peoples – including the Ancient Greeks, Egyptians, Chinese and Indians – were convinced of the therapeutic properties of massage and used it to treat a variety of ailments.
Basically, massage therapy is the practice of kneading or manipulating a person’s muscles and other soft-tissue in order to improve their wellbeing or health. Its a this point i say, if you have any medical conditions, please see your doctor before booking a qualified massager,
But your dont need to be qualified, to show your body some love using massage techniques that can result in feelings of deep relaxation and calm.
6 Things to keep in mind when using self-massage techniques:
1. You only need to massage for a few moments for mild cases; or a minute or two for more severe cases.
2. Massage the area at least twice per day.
3. Explore the muscles in the area where you feel pain until you find the specific spot that is especially painful.
4. Apply pressure that is strong, but tolerable (tip: start with light pressure and work your way up).
5. If you experience pain afterwards ease up the next time you apply self treatment.
6. Gently stretch out the area after self massage treatment.
Below are some simple self massage techniques:
- Place your thumbs high on your cheekbones, by your ears.
- Gently apply pressure in a circular motion with your fingertips to your temples.
- Continue making circles as your move along your hairline, until your fingertips meet in the middle of your forehead.
Place two or three fingertips on the back of your neck where your neck meets your shoulders. Apply firm pressure and hold the area. Release when the muscle feels more relaxed. Roll your shoulders forwards and back slowly. Repeat three times
- position the fingers of your right hand over your right shoulder (your upper trapezius will be underneath your palm).
- squeeze your upper trapezius three times and then roll your fingers over the muscle starting from the outside and moving towards the base of your neck.
- repeat on your left side.
Lower back massage
- Position a massage ball/tennis ball between your lower back and a wall.
- Move your body up and down, or side to side to find areas of tension.
- Apply a stronger pressure in the tender spots to help release the tension.
- sit in a comfortable chair with your feet bare or with a sock on.
- position the tennis ball under your foot.
- roll back and forth from heel to toe using firm pressure.
- if you come across a painful or tender area, work the knot out by rolling in small circles.
- do this exercise on both of your feet.
- to add more pressure, try performing this technique while standing.
- begin by placing your fingers over your wrist, as if you’re taking your pulse, and apply a side to side pressure across your wrist.
- move to the heel of your palms and start applying pressure in a small circular motion, working your way from the pinky finger side and moving towards your thumb side.
- next, grasp the web of tissue that connects your thumb to the rest of your fingers and gently move it up and down.
- then apply pressure by using a small circular motion to the muscles at the base of your fingers.
- next move up each finger using small circular strokes.
- once you reach your finger tip, gently pull the finger to stretch the joint.
- perform on both sides.
Im not a medical practioner, so please do listen to your body, and if in doubt, consult your doctor. These suggestions are based on my experience that muscle tension and trigger points can cause a lot of pain and discomfort and making time to see a massage therapist might not be possible. There’s no need to worry if you can’t make time to see a professional, or if you’re uncomfortable in a spa setting because you don’t like the idea of someone you don’t know touching you, learning the simple self massage techniques above will help to ease your pain and hopefully keep you moving.