Isolation is a feature of the new normal that is our COVID-19 world. Self-isolation for 14 days is a requirement for many travelers and infringements of these regulations are punishable by fines. It looks as if we are all having to be better at spending time alone.
A good massage is great stress relief, but many of us can’t get a professional massage every day even without self-isolation. The answer is to use self-massage techniques. Read on to learn how you can experience the benefits of massage on your own.
Why Self-Massage?
A massage feels great, whether it’s done to you by a professional masseuse or if it’s a self-massage. That’s enough reason to have a massage, but there are other benefits too.
Massage can help reduce pain caused by a range of illnesses, including arthritis. It can reduce muscle aches too. Massage has been shown to reduce anxiety and even improve math skills.
Massage has the ability to rejuvenate you physically and mentally, as well as improve your alertness. It’s so beneficial that you’ve got to learn how to do it for yourself.
Self-Massage Techniques and Tools
Self-massage techniques are easy to learn. They can be performed with your hands and fingers, as well as with the help of some self-massage tools. You could start using a simple tennis ball and a foam roll but graduate on to a specially-designed body massager.
Try these techniques in these different body areas.
1. Hand Massage
Rest one hand in the fingers of the other hand. Use your thumb and fingers to apply small rotating movements, applying a little pressure. Work your way from the wrist to the tip of your smallest finger.
Repeat this action for each finger until you reach your thumb. Pull each finger, in turn, to gently stretch the joints. Repeat this on the other hand.
2. Face Massage
This self-massage is great if you have a headache, sinus pain, or even if you don’t. This massage technique focuses on three lines of bones that are near the surface of your face: your brow, cheeks, and jaw.
Place the first two fingers of each hand together at the top of your nose, just above the bridge. Locate the bony brow that extends above your eyes. Apply light pressure and rotate your fingers.
Move each hand outwards along the brow above each eye simultaneously while rotating the fingers in small circles. As you reach the temples, continue towards your ears.
Next, place the two fingers you are massaging with on either side of your nose, in line with your cheekbones. Begin the gentle pressure and rotation. Move your fingers along your cheekbones, ending at your ears once again.
Now place your two fingers together on your chin. Feel for your jawline and repeat the rotating massage technique. Work your way along your jawline until you reach the end of the jaw, just below your ears.
3. Neck Massage
With both hands, reach round to the back of your neck to perform a self-neck massage. Grip your neck at the point that it joins your back. Squeeze and hold.
Feel the muscle relax and let go. Roll your shoulders over slowly, first forwards, and then backward. Repeat the massage technique several times until you feel the tension release.
4. Shoulder Massage
Place your right hand over your left shoulder. Feel for the muscle that runs along the top of your shoulder from your neck over your shoulder to your upper arm.
Squeeze the muscle several times and then rub your hand up from your upper arm to your neck. Do this three times and then repeat it on the other shoulder.
5. Back Massage
If you have a back massager, use it to gently warm and massage your back. Relax as it works on your upper and lower back.
If you don’t have the aid of a massager, use a tennis ball. Stand up and place the ball between your lower back and a flat surface, such as a door or wall.
Bend your legs slightly and notice how the ball massages your back as you move up and down. Move from side to side to reach other parts of your back. Locate any tender areas and focus your movements so that the ball can work on the tension there.
6. Chest Massage
For muscle strains in your pectoral muscles, use a tennis ball as a massaging aid, applying it to any painful areas. Rotate it around the point of tension. Do this on each side of your chest.
7. Leg and Hip Massage
Use a roll of foam to help to massage your hip area. Lie on your side with a roll of foam between your hip and the floor. Move your body up and down, rolling the foam under your hip.
Allow the roll to reach your knee and then move down again until it reaches your hip once again. Repeat this several times. Turn over and complete the massage on your other side.
8. Foot Massage
Massaging your feet can be difficult for some people. Reaching your feet for long enough to self-massage may be too uncomfortable. Use a tennis ball to give yourself an effective foot massage.
Remove your shoes. Sit in a chair where you can sit with your feet on the floor. Place a tennis ball under one foot.
Roll your foot backward and forward repeatedly. Do this slowly and firmly. Control the movement so that you can locate the self-massage technique in one area of your foot to work on a particular area of tension.
Repeat this massage technique on the other foot.
A Massage Everyday
A massage every day might sound like a luxury. But it’s achievable with these few self-massage techniques and tools. Do it and you’ll feel better immediately.
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