Self-Care Massage Techniques

There are times when you cannot get to me. Rather than suffering in pain, you can try using these self massage techniques from the comfort of your own home or office. These are techniques that you can do yourself to get rid of muscle tightness throughout your body. Many techniques can be performed with your fingers, hands, and elbows, while others require simple items such as tennis balls, and foam rollers. Here are some self-care massages that you can try now.

Headache

Place thumbs on your cheekbones near ears. Gently apply pressure in circular motion with your fingers.

Hand Massage

Press the tip of each finger. Rub the muscles around your palm using gentle circular motions. Knead the center of your palm. Rub in long straight motions from the base of your fingers to your wrist. Rub each finger from the base to tip using small counter-clockwise circles.

Lower Back Massage

Position a massage ball/tennis ball between your lower back and a floor. Move your body up and down to find areas of tension. Apply a stronger pressure in the tender spots to help to release tension.

Neck Massage

Put 2 or 3 fingers on back of neck where neck meets shoulder. Hold firm pressure until the muscle feels more relaxed. Roll shoulders forwards and backward 3x.

Shoulder Massage

Place the fingers of your right hand over your right shoulder. Squeeze your upper shoulder 3x and then roll your fingers over the muscle starting from outside towards the base of neck. Repeat on your left side.

Foot Massage

Gently but firmly press the tip of each toenail pulling in straight motions. Knead the center of your foot in long straight motions from the center of your foot to your toes. Then apply gentle circular motions in small counter-clockwise circles.

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