Does your body feel stiff and sore when you wake up or after working all day? You don't have to pay for the services of a professional masseuse to release tension in your body and improve blood circulation. However, you can spend a few minutes each day massaging yourself and you will feel the pain and pressure disappear from your body. If you want to know how to use some powerful techniques for self-massage, follow these steps.
Step
Method 1 of 3: Preparing the Body for Massage
Step 1. Take a warm bath
This activity will relax your muscles and get them ready for a massage. Soaking in Epsom salt (British salt) can help relieve pain.
Step 2. Dry the body with a dry towel
Put a towel in the dryer when you shower to warm it up. When you get out of the shower, feel the pleasure of drying yourself with a warm and comfortable towel.
Step 3. Try to undress
Direct contact with the skin is more effective than massaging by touching clothing. However, if you use a foam roller to massage yourself, or lack privacy at home, you can wear light clothing.
Step 4. Apply massage oil to your body
The massage oil will help warm up the body and help make your massage more effective. Any kind of oil, lotion, or balm for massage will help to tone the muscles and relax them. To use massage oil, just place one drop in one hand and rub it with both hands for at least fifteen seconds until the oil is warm in the hands.
Method 2 of 3: Massaging the Upper Body
Step 1. Massage your neck and shoulders
Massaging the neck and shoulders can relieve headaches. Use your left hand to massage the left shoulder and left neck, and vice versa. Gently but firmly move your fingers in small circles, starting under your head and working your way down to your shoulders. When you feel something stiff, massage in small circular motions, massage clockwise and then counterclockwise. Here are some self-massage techniques you can try:
- Make a fist and gently rub your spine in a circular motion.
- Place your fingertips on both ears and gently move them up to your jaw until your hands meet on your chin.
- After you've massaged all the stiff areas, stretch your shoulder blades in a hug.
Step 2. Massage your stomach
This massage is great for menstrual pain and can help improve your digestion as well. Place one hand on your stomach and gently massage in a circular motion. Next, use the fingers and thumbs of both hands to squeeze your stomach. Gently use your fingers to massage your lower abdomen in circular motions. If you want to massage the sides of your stomach, roll to one side and then the other to make it easier to reach the opposite side.
- While standing, bend your knees to the left while massaging the right side of your abdomen.
- Press different parts of your stomach with your fingers, then release for a few seconds.
Step 3. Massage your back with a ball
Take a ball of any size, from a tennis ball to a basketball, and press it against the wall with your back. Move your body back and forth and in a circular motion to release the pressure from your back. Place the ball on different parts of your back, from your lower back to your upper back, to release tension from different parts of your body.
As an added variation, you can alternate using a large ball and a small ball during the same massage session
Step 4. Massage your lower back with a foam roller
For this one you can wear clothes. Foam rollers are the best option, but you can also use large rolls of blankets, towels, or yoga mats. Place the roller on the floor and lie on your back on the roller. Place your lower back on the roller so that your shoulders and buttocks touch the floor and are perpendicular to the roller.
- Use your feet to help move the roller up and down slowly, feeling the roller move up and down your spine.
- Slowly roll the roller up and down until your finger finds the trigger point or painful area. Then leave it on the area for at least 30 seconds. It will be a little sore, but after that it releases the tension in the area.
- To target a smaller area on your back, use a rolling pin, not a blanket.
Method 3 of 3: Massaging the Arms and Feet
Step 1. Massage your arm
To massage your arm, start with a long massage with your other hand all over your arm, from your wrist to your shoulder. Keep doing long massages until your hands feel warm. Next, change the massage motion into small circles all over the front and top of the arm.
Do long massages and small circles until the arms feel warm and relaxed alternately
Step 2. Massage both your hands
Gently press one hand by pressing it between the palm of the hand and the fingers of the other hand. Then, press each finger and run the thumb of the other hand along the finger joints in a circular motion. Hold the base of your finger and slowly pull it up so that you stretch your fingers up. Use your thumb to massage the veins on the back of your hand.
- Use your thumbs to press down on your palms and wrists, moving them in a circular motion.
- To complete the massage, gently massage your palms from your fingers to your wrists. If you use oil, rub your hands together to massage oil into your hands. You can also complete this move even if you don't use oil.
Step 3. Massage both your feet
Run your toes down your feet, from the soles of the feet up, at the waist. Move your fingers toward your calves, shins, quads, and knee muscles. Start with light movements and continue with your palms, moving in stronger circles. You can start pressing your muscles with one hand, massaging them with your fist, or even pressing them with your elbow.
Try the drumming technique. Use the sides of your hands to make gentle chopping motions all over the leg. This can help relieve muscle cramps and relieve pain
Step 4. Massage the soles of the feet
To massage your feet, move your thumbs in a circular motion down the soles of your feet and the bottoms of your toes. You can also start at the ankles and rub your fingers outwards toward the tops of your feet and into your toes. You can support your foot with one hand while massaging each toe with the other. Press each toe and slowly pull it up. Place your thumbs on each joint of your toes and move them in a circular motion. You can also try these techniques:
- Massage the soles of your feet either by making circular motions using both thumbs, or by clenching your hands and moving them up and down the soles of your feet.
- Use your fingertips to massage the ankle up and down.
- Press the calf muscles a few times.
- Finish the massage by gently massaging your feet.
Tips
- Comfortable and appropriate music will help create a relaxed atmosphere for self-massage.
- Aromatherapy can be practiced during self-massage for more benefits.
- Try squeezing gently with your fingers for a relaxed and tingly feeling.
