Is your body stiff and sore after a long day at work? It is not necessary to pay a lot of money for a professional massage to relieve tension and improve circulation. Instead, you can take a few minutes of your time to massage yourself, and you will feel the pain and pressure leave your muscles. If you want to learn how to practice some effective self-massage techniques, read on.
Steps
Part 1 of 3: Preparing the Body for Massage
Step 1. Take a warm bath
This will relax your muscles and prepare them to receive the massage. If you want to relieve soreness, use only Epsom salts in the water.
Step 2. Dry with a warm towel
Put the towel in the dryer to warm it while you are in the tub. When you have finished the bath, you will feel relief in drying yourself with a pleasantly warm cloth.
Step 3. Consider undressing
Massaging a part of the body with direct contact on the skin is certainly more effective than through clothes. However, if you use a foam roller to massage yourself, or you can't get much privacy around the house, stay dressed.
Step 4. Spread some massage oil
This product helps to warm the body and makes the massage more effective. All kinds of massage oils, lotions or sports balms help loosen knots and relax muscles. Put a few drops on the palm of one hand and then rub it with the other for at least 15 seconds, until you have heated the oil.
Part 2 of 3: Massage the Upper Body
Step 1. Massage your neck and shoulders
It can be a good way to relieve headaches. Use your left hand on the shoulder and side of the left neck and vice versa. Gently but firmly move your fingers in small circular motions, starting at the base of the skull and then moving down towards the shoulders. When you feel a knot or tension, always massage it in rotating movements, both clockwise and counterclockwise. Here are some other techniques you can try:
- Close your hand into a fist and rub the spine area in circular motions.
- Place your fingertips on your ears and gently massage downwards following the jaw line, until your hands meet on the chin.
- When you have released all tension, stretch your shoulder blades by hugging yourself.
Step 2. Massage the abdomen
It is perfect for soothing menstrual cramps, and is able to improve digestion. Place the palm of one hand on the abdomen and gently perform circular movements. Then use the fingers of both hands to massage the entire belly. At the end, always with the fingertips, continue with circular movements in the part of the lower abdomen. If you also want to treat the lateral abdominal muscles, first lie down on one side and then on the other to be able to access the whole area.
- If you are standing, bend your knees to the left as you massage the right side of the belly.
- With your fingers, apply pressure to the entire abdominal area, then release it after a few seconds.
Step 3. Use a ball to massage your back
You can use any ball, from a tennis ball to a basketball, the important thing is that you lean your back against a wall, placing the ball in between. Move back and forth in rotations, increasing and decreasing the pressure on the ball. Move the ball to various points on the back, start from the bottom and move upwards to relax the whole area.
To diversify the massage, you can alternate balls of different sizes during the same massage session
Step 4. Treat your lower back with a foam tube
With this technique you can hold the clothes; the best tool is a foam tube, but you can replace it with a rolled-up blanket, towel, or yoga mat. Put the tube on the ground and lie down on your back. The tube must be in the lower back (perpendicular to your body) but both shoulders and pelvis must rest on the ground.
- Help yourself with your feet to move up and down, rolling on the tube slowly so as to feel a massage on each vertebra.
- Continue this movement until you find the point or area that generates the pain. Gently insist on this area for at least 30 seconds. It will hurt a little, but the tension will disappear after a short time.
- If you need to treat small areas of your back, use a rolling pin instead of a blanket.
Part 3 of 3: Massage the Arms and Legs
Step 1. Massage your arms
It begins with long, fluid movements of one hand on the opposite arm, starting from the wrist towards the shoulder to warm the limb. Continue like this until you feel warmth in your arm. Then it starts with small rotational movements all over the forearm and upper arm.
Continue alternating circular movements with long ones until the limb is warm and relaxed
Step 2. Massage your hands
Gently press the palm of one hand between the thumb and fingers of the other. Then switch to the fingers and with the thumb of the other hand make small rotational movements on the joints. Grab each finger at the base and gently pull it to stretch it upwards. With your thumb, massage the tendons on the back of your hand.
- Again with your thumbs, apply a little pressure on the palm and wrist, with a rotary action.
- To complete the massage, work on the entire palm from the fingers to the wrist. If you are using an oil, rub your hands together and continue massaging them. You can complete this sequence even if you don't use oil.
Step 3. Massage your legs
Slide your fingers over your legs starting from the feet and working your way up to the waist. Massage the calf, tibia, quadriceps and back of the thighs. Start with gentle movements and then use your entire palm to press in firm circular motions. You can start squeezing the muscles with one hand, you can massage them with your fist or even press them with your elbow.
Try drumming your legs. Use the cutting hands to gently poke the muscles and find relief from cramps and pain
Step 4. Massage your feet
Use your thumb to deeply press the soles of your feet and the base of your toes. Always make circular motions. You can also start by working on the ankles and then rub your thumb over the back of the foot up to the toes. During the massage you can support the foot with one hand and work with the other. Massage each joint and joint with your thumb. You can also try these techniques:
- Massage the soles of the feet with circular movements of the thumb or with the hand closed in a fist.
- With your fingertips, massage the ankle from the bottom up.
- Squeeze the Achilles tendon several times.
- Finish the massage with a few light strokes on the feet.
Advice
- Try making a light motion with your fingers to feel a light and relaxing tickle sensation.
- Pleasant music helps create a relaxed atmosphere for self-massage.
- You can also use aroma therapy during self-massage to enhance the benefits.
