7 Self-Massage Techniques You Must Know
Sometimes when you feel tired and exhausted, a good massage is all you need! In this article, we’ll tell you about the various ways that massage therapy can help you feel better and unwind. With tons of advice and knowledge all over the internet, it can be overwhelming to decide what to do and what not to do. So, if you’re wondering about the different massage techniques, read along with us. By the end, you’ll learn some wonderful, simple self-massage techniques and tips. Enjoy the article.
How Self-Massage Techniques Help You?
Feeling stiff or anxious but unable to get to a yoga class or visit a licensed massage therapist? No issue! You can do yoga and self-massage anyplace with a little bit of knowledge. In fact, you don’t need to spend a lot of money on equipment, and it only takes a few minutes. Self-massage is a powerful method for reducing muscle knots, even for experts in fitness training.
#1. How To Massage Your Back?
First, place a tennis ball between your back and a wall. Then, stay still. Besides, the ball needs to be firmly embedded but not painfully so. Now to massage your muscles, move your body gently up and down as well as side to side. However, rolling the ball over your spine directly could become unpleasant and result in bruising. So, be gentle and continue for a further two to three minutes.
On the other hand, if you’d prefer to lie down, this approach also works on the floor. All you have to do is to put the ball under your back while keeping your feet flat on the ground. Then, to untangle kinks and knots, rock back and forth. If it is uncomfortable, reduce the pressure. Remember that it shouldn’t hurt.
#2. How To Relax Your Shoulders?
Either sit or stand up straight. Take a big breath in and as you exhale, let your shoulders fall. Rolling your neck slowly downward will allow your chin to rest on your chest. Next, press on the back of your neck where it meets your shoulders with two or three fingers. Now, when you feel the muscle begin to relax, keep applying pressure.
#3. Foot Massage Techniques
It’s time to grab the tennis ball once more! Put the ball on the ground while sitting in a chair. Place your foot on top, then move it over the ball back and forth. If the ball is pressing against your arch, apply more force. Next, place your heel directly above the ball. By shifting your foot, the ball will massage your heel in a circular motion.
#4. How To Give Your Forearm A Massage?
For this, you should extend your right arm with the palm down. Then, just below the elbow on your right arm, encircle your right arm with your left thumb and middle finger. Twist firmly for a few seconds, then lower your hand by about an inch and repeat. Then, massage continuously until you reach the wrist. Change sides. During the massage, make an effort to keep your right arm still.
#5. How To Relieve A Headache With Some Massage Techniques?
It’s time for a little DIY massage when you experience that throbbing pain that signals the beginning of a headache. With this approach, you need a chair. Then, step behind the chair and lean forward until your forehead touches the back of the chair. After that, exert pressure on your body weight for around 30 seconds. As a result, it lessens the strain on the neck and spine.
Although it may seem strange, a scalp massage can also relieve headaches. For that, simply place your fingertips on your head and press down while moving them in a circular motion. To further unwind, repeat the motion over your eyebrows, around your hairline, and along your jawline.
#6. How To Unwind Stiff Thighs?
Take the tennis ball, and for two to three minutes, rub it over the front of your thighs. Use a standard foam roller as well. You could also use your elbow! Besides, leaning forward with your elbow resting on your knee, sit up straight in your chair. Then, bring it closer to your body with a smooth motion. On both thighs, repeat multiple repetitions with changing pressure and angle.
#7. Use The Pummel Method
Simple fist-pumping is the most effective approach to relaxing stiff muscles. However, be aware that this is not meant to be painful! While little discomfort is acceptable, leaving marks is definitely not appropriate. So, avoid using this method if you are using blood-thinning medication as it could result in severe bruising.
Why Can It Enhance Your Self-Image?
Self-care, such as self-massage, is beneficial in and of itself. Making the time and effort to properly take care of oneself may at first seem strange if you are body-conscious. However, continue with it because massage can significantly improve your well-being.
But, massage is not a miracle treatment. It is preferable to contact a doctor if your muscles hurt more than normal or if you believe you may have hurt yourself. To get you started on the road to recovery, you might need the assistance of an expert.