Self-Massage

Self-Massage is extremely easy. You know your body better than anyone else. Yes, it’s great when you just lie there and have someone pamper you. However, if you have any aches or pain, this is where pain management comes into play.

Use massage to energize yourself, before going out to work or school or playing any sport. This is good during the day, whenever you feel stress or tension. At night it is a good way to relax with a book, meditate and/or breathing exercises.

Massage on yourself can be done anywhere. However you must be comfortable. Use massage oil if you’re massaging on bare skin. Sit in a chair or lay on the floor with your knees bent and feet flat on the floor.

Self-Massage Techniques

Shoulder Self-Massage

1) Stroke your right shoulder with your left hand. Starting at the base of your skull, stroke down the side of your neck, over your shoulder and down your arm to the elbow. Glide back to your neck and repeat at least 3 times. Then do the other side.

2) Make circular pressure with your fingertips on either side of the spine. Work up the neck and around the base of the skull. Then squeeze and release the flesh on each shoulder and at the top of your arms.

3) Loosely clench your left hand into a fist and gently pound your right shoulder. Keep your wrist flexible. This can be very invigorating if you are tired. Repeat on the other side.

4) Finish by stroking smoothly with both hands. Start with your hands on the side of your face and glide then gently down under your chin. Slide your hands past each other at the front of the neck, so that each hand is on the opposite shoulder. Stroke gently over your shoulders. Down your arms and off at the fingertips. Repeat as often as you like. This hypnotic stroke can relieve headaches and tension.

Feet Self-Massage

1) Put one hand at the top of your foot and the other under the sole. Stroke smoothly from your toes to your ankles. Glide your hands back to your toes and repeat.

2) Support your foot with one hand and work on each toe individually. Squeeze each toe firmly and gently stretch with a gentle pull.

3) With one thumb on top of the other, do a line of firm pressures down the center of the sole and lines on either side. With the one thumb, do circular pressures on the arch and balls.

4) Support your foot with one hand and make the other into a loose fist. Perform knuckling movements all over the sole by rippling your fingers around small circular movements.

5) Still holding your foot with one hand, chop the sole with your other hand. Flick your hand away the moment you touch the foot, so that the effect is light and springy.

6) Stroke around the ankle with your fingertips, as you stroke up toward the leg and gently as you glide back. Finish by stroking the foot as you did at the beginning.

Hands Self-Massage

1) Stroke the back of your hand, pushing firmly up toward the wrist and gently sliding back. Then squeeze the hand all over, pressing it between your palm and fingers.

2) Squeeze each finger and make circular pressures over the joints with your thumb. Then hold the finger at its base and pull it gently to stretch it, sliding your grip up the finger and off the tip.

3) Stroke between the tendons on the back of the hand with your thumb. Stroke in the furrow to the wrists, doing 4 strokes in each furrow.

4) Turn your hand over and support the back with your fingers. Do firm circular and static pressures with your thumb, working all over the palm and around the wrist.

5) Finish the massage by stroking the palm with your hand from the fingers to your wrist. Push into it with the heel of your other hand, then gently glide back and repeat.

Abdomen Self-Massage

1) This self-massage is ideal for menstrual pain and pregnancy. Start by stroking clockwise around your abdomen with one hand following the other in a circular motion, using the whole surface of your hands.

2) Knead all over your abdomen with fingers and thumbs. Then roll onto your side to knead your hips and bottom. Turn onto your back and stroke around your abdomen again.

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