Self-massage techniques to relieve muscle tension

July 28, 2015

Self-massage techniques to relieve muscle tension

Rub your stomach

  • Place one or both palms on your abdomen and rub it in clockwise circles.
  • This is the same direction that food naturally moves through your intestine, so your massage will help to stimulate digestion.

Rub after exercise

  • Massaging your muscles after exercise may help to encourage waste removal and speed muscle recovery.
  • Rub along your muscles with your palm or fist, moving in the direction towards your heart.

Massage your hands

  • Clasp your fingers and rub the heels of your palms together in a circular motion.
  • Take one thumb and massage the area just below your other thumb in circular motions, moving outwards to the centre of the palm.
  • Repeat with the other hand.
  • Release your fingers and use your thumbs and index fingers to knead your palms, wrists and the webbing between your fingers.
  • Gently pull each finger of the other hand.
  • Finish by using your thumb and index finger to pinch the webbing between your other thumb and index finger.

Roll on a tennis ball

Lie on the ball to get at that hard-to-reach spot between the shoulder blades or to soothe tension in your lower back.

Fill a shoebox with golf balls

Stick it under your desk at work. When you need to soothe your feet, take off a shoe and rub your feet over the balls.

Relax your neck

  • Clasp your fingers behind your neck, pressing the heels of your palms into your neck on either side of your spine.
  • Massage up and down in slow, deliberate motions.
  • Press the fingers of your right hand on the muscle along the left side of your neck below the base of your skull.
  • Tilt your head to the left and rub downwards until you reach your shoulder.
  • Repeat three times; switch sides.
  • Stretch your head back so that the top of your chair presses into your neck below your skull. Hold for 20 seconds.

Open stuffed sinuses

  • Place your finger pads just above your nose, press down and rub outwards, tracing your brow line as you go.
  • Repeat two or three times.
  • Place fingers below your eyes and to the sides of the bridge of your nose, rubbing outwards and moving downwards with each stroke.
  • Massage your cheekbones, starting at the centre of your face and moving out towards your ears.
  • Finally, place your thumbs on your temples and massage in small circles.

Warm tired eyes

  • Give them some heat. Rub your hands together vigorously until you feel the skin on your palms begin to warm up.
  • Then cup one hand over each eye. Feel the heat from your hands relax your eyes.

Relax shoulder tension

  • Cross your arms over your chest and grab a shoulder with either hand.
  • Squeeze each shoulder and release three times.
  • Then move your hands down your arms, squeezing and releasing until you get to your wrists.

Rub lavender oil on your feet

  • The smell of lavender and the gentle massaging motions you make as you work the oil into your feet will help you to unwind.
  • Put on a pair of socks to prevent the oil from rubbing off onto your sheets before bed.

Squeeze a tennis ball

The motion helps to rejuvenate tired fingers and hands, and strengthens your hands.

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