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Self Massage Techniques

15, Jun 2023 in Education & Resources

Self-massage is a great way to relax, reduce muscle tension, and relieve stress. Here are some common self-massage techniques you can try:

Neck and Shoulder Massage:

  • Sit or stand in a comfortable position.
  • Begin by gently tilting your head to one side, allowing your ear to approach your shoulder.
  • Place your fingertips on the muscles at the base of your skull on the opposite side of the tilt.
  • Apply gentle pressure and slowly move your fingers in small circular motions.
  • Gradually work your way down the neck towards the shoulder, continuing the circular motions.
  • If you encounter any tight spots or knots, pause and apply slightly more pressure, using your fingertips or the base of your palm.
  • Repeat on the other side.


Scalp Massage:

  • Sit in a relaxed position or lie down.
  • Using the pads of your fingertips, start massaging your scalp with small circular motions.
  • Begin at the front of your head and gradually move towards the back.
  • Apply a comfortable amount of pressure, and if you find any areas of tension, you can increase the pressure slightly.
  • Continue massaging your entire scalp for a few minutes, enjoying the soothing sensations.


Hand and Wrist Massage:

  • Start by rubbing your hands together to generate some warmth.
  • Hold one hand with the other and rotate your wrists in circular motions in both directions.
  • With your thumb, massage the palm of your opposite hand using small circular motions.
  • Apply gentle pressure, and if you come across any sore spots, spend a bit more time massaging them.
  • Next, grasp each finger of your opposite hand with the thumb and index finger of your other hand.
  • Gently squeeze and pull each finger from the base to the tip, releasing any tension.
  • Repeat these steps with the other hand.


Foot Massage:

  • Sit comfortably with one foot resting on the opposite thigh.
  • Roll a tennis ball or a massage ball under the sole of your foot, applying gentle pressure.
  • Start from the heel and roll the ball towards the toes, focusing on the arch of the foot.
  • If you find any tender areas, pause and gently press down on them, allowing the ball to sink into the muscle.
  • Continue rolling and massaging the entire sole of your foot for a few minutes.
  • To further relax your foot, use your thumbs to apply circular pressure on the bottom of your foot.
  • Additionally, you can interlace your fingers with your toes and gently rotate your foot to stretch and loosen the joints.


Lower Back Massage:

  • Lie down on your back with your knees bent and feet flat on the floor.
  • Place a tennis ball or a massage ball under your lower back, targeting the muscles on either side of your spine.
  • Slowly move your body side to side, allowing the ball to roll along the muscles of your lower back.
  • If you encounter any tight spots or knots, pause and apply gentle pressure, allowing the ball to sink into the muscle.
  • You can also experiment with small circular motions or back-and-forth movements.
  • Continue rolling and massaging the muscles of your lower back for a few minutes, focusing on areas that feel particularly tense.

Remember to take slow, deep breaths while performing self-massage to enhance relaxation. Adjust the pressure and speed according to your comfort level and focus on areas that feel tight or sore. Regular self-massage can help promote overall well-being and relieve muscle tension.

For more information about how remedial massage can help, please contact our friendly team on 8578 6544.

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