How to Self-Massage for Lasting Benefits
We all know that if we want lasting effects from the gym, we have to put in a little work at home too. The same holds true for massage and bodywork. While regular massages can be an effective aspect of well-being, weekly appointments aren't always feasible. Incorporating self-care massage techniques into your healthy living routine can create longer lasting results between massage sessions.
Stimulating acupressure points on the hands and feet can alleviate congestion, headaches, nausea, and inflammation. One of the most common points is found in the web of the hand between the thumb and pointer finger. Known as Hegu/Hoku/LI4, massaging this area reduces headaches, sinus pressure, constipation, and toothaches. Note: This point should not be manipulated if pregnant.
To reduce shoulder tension, sciatica, arthritis pain, or water retention apply pressure to the groove approximately one inch below where the fourth and fifth toe meet. Experiencing nausea? Try massaging the underside of your wrist. To reach this acupoint, turn your palm facing you; place the first two fingers of the opposite hand on the radial bone (thumb side, below the wrist joint). Slightly roll the fingers to the inside of the bone and gently apply circular pressure. Avoid massaging where you feel your pulse and using excessive pressure.
If you have a tennis ball handy, you can find plantar fasciitis, tight hamstring, or lower back pain relief. Begin sitting, or standing if you have a wall or chair available for balance, and roll the tennis ball under the toes, through the sole of the foot, and over the heel. Vary the pressure to your comfort level. Continue for one to two minutes, and then repeat on the opposite foot.
Muscular tension in the shoulders and back? Try a Thera Cane. While you can use the Thera Cane on the entire body, this tool is effectively designed to help you access hard to reach areas between the shoulder blades and back to loosen muscular adhesions. Nodules on the Thera Cane allow you to apply direct, deeper pressure to specific areas and tensions.
Similarly, an Acu-Masseur can help you reach trigger points and tight areas in the shoulders and sacrum. Two adjustable knobs pinpoint pressure to accommodate your specific tensions. Manipulating a string allows the knobs to "massage" and stretch muscles and alleviate tension.
Between your deep tissue or sports massages, a RangeRoller helps increase circulation, alleviate muscular tension, and improve flexibility. This lightweight stick has various sized rings that allow deeper pressure into the muscles to reduce fiber adhesions. If exercise is a high priority for your lifestyle, a RangeRoller assists in maintaining range of motion and increased circulation between massage appointments.
Regardless of the method you choose, incorporating self-care techniques into your well-being routine ensures longer lasting effects between massage appointments. Utilizing natural ways to alleviate headaches, sore muscles, stress, and tension maintains your path of well-being both on and off the massage table.