The benefits of massage are no longer to be proven. But did you know that it is possible to relieve muscle tension yourself? With a little technique, you will be able to make headaches, neck pain and other back pain disappear.
Everyone has their own way of relieving pain: medications, natural remedies, consultation with the physiotherapist or osteopath. Without replacing an appointment with a health professional, self-massage is a well-being tool to use without moderation, because it brings immediate relief, allows you to find calm and provides energy.
Self massage: instructions for use
Enjoy the benefits of massage using a few techniques that you can easily reproduce at home.
Basic self-massage techniques
In fact, we use self-massage every day, without necessarily realizing it. We massage our temples to relieve a migraine in 30 seconds, we vigorously rub our lower back to get rid of tension in the lower back or we massage our feet after a long day of work.
Self massage hands – © Mintr
Self-massage is carried out with hands, fingertips or palm according to needs. Of the accessories are sometimes necessary such as massage oil, massage roller or massage ball.
Self-massage can be practiced standing, sitting and sometimes even lying down, as long as you have access to a quiet place that allows you to disconnect.
Before practicing the massage technique, warm up your hands by rubbing them against each other. Don’t hesitate to start with a self massage hands by stretching the phalanges and applying more or less strong pressure on the palm of the hand and the thenar eminence (the muscle located under the thumb).
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Benefits of self massage
As with any massage like Thai massage or Japanese massage for example, self-massage has physical and emotional benefits :
- relieve the muscle tension and the pain ;
- find the serenity ;
- improve the sleep ;
- facilitate the transit ;
- etc.
Self massage exercises by body part
Self massage head, neck and shoulders
If you regularly suffer from headache that you feel starting from the base of the skull, place your fingers on either side of the top of the skull and let them thumbs rest at the base of the skullwhere you feel a hollow. Exercise a circular pressure with your thumbs while stimulating the scalp with the other fingers.
Neck and shoulder massage – © aijiro
Carry out a neck massage to relieve neck pain by placing your hands on each side of your neck. Fingers on the back of the neck, knead the neck muscles with the palms of your hands. Go up and down along the cervical spine.
Lower your hands onto the shoulders. Enter them trapezoids with both hands, palpate vigorously. Maintain the position of the hands and keep the elbows pressed against the chest. Lower your shoulders keeping your back straight. Tilt your head forward and return to the initial position. Tilt your head to one side, then the other to stretch your neck. Maintain hand pressure on the trapezius throughout the exercise.
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Auto massage you dos
How to massage your own back? For greater ease, you can use accessories.
So, massage the shoulder blade area with a massage ball or tennis ball. Lie down on a carpet and place one or two balls on the painful place if there is any, or between the shoulder blade and the spine which is often the seat of tension. Completely relax the body by blowing deeply.
Relax it you can do it with a massage roller which you place on a mat. Lie on it, legs bent, feet hip-width apart. Lift your buttocks and roll while supporting yourself on your feet.
To relieve the lumbargently tap the area with the backs of your hands, alternating between left and right hands for at least one minute.
Self belly massage
To naturally relieve bloating or against the constipationperform a belly self-massage daily. The stomach is always massed right to leftthat is to say in the direction of transit. Start with rotations around the navel and widen the movement.
Self foot massage
Start by massaging the sole of the foot with the palm of the handas if you were kneading dough. Place your thumbs flat on the base of toesunder the foot and press firmly with the thumbs, as if to separate the bones from each other. Finish the foot self-massage by rubbing the sides from top to bottom.
Article updated
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