Picture this; your stress melting away, your aches and pains being eased, and your mind entering a relaxed state.
Does it sound like the only way to get that feeling is to spend the day at an expensive spa?
While spending time at a spa is a great way to relax and recharge, you can get some of the same benefits at home, in the car, or at work by doing self-massage.
Sure, you may not drift into bliss like you would if you had incense burning at a spa in paradise, but a simple self-massage can prevent injury, reduce stress and keep you feeling great. Here’s 4 ways to do it.
Try These Self Massage Techniques For Fast Relief
Relax Your Neck
A daily commute or long hours of sitting at work can lead to muscle stiffness and cramps.
To relieve shoulder and neck pain, try this self massage technique:
- Reach across your chest with your right hand, resting the palm on top of the left shoulder
- Keep your fingers on your back and press the knuckle of your thumb against the neck muscle
- Slowly rotate your head and neck, pressing neck muscles against the thumb knuckle
- Keep your hand in the same place, then press into your back muscle (between your shoulder blade and spine) with your fingertips and rotate your left shoulder blade
- Switch arms and repeat on the right side.
Related Article: Health Benefits of Massage
Ease Your Feet
Running, jogging and even shopping can be murder on your feet. By the end of the day your feet begin to ache and may even impair your golf performance. Some use special shoes or insoles to help with this problem, but nothing beats a good old-fashioned foot rub. If your friends aren’t jumping at the chance to help relieve your foot pain, an item in your golf bag can do the trick!
Here’s how to do it:
- With your shoes off, place a golf ball on the ground in front of you; you can be seated on the golf cart or standing
- Roll your right foot forward and backward slowly on the ball
- Next, apply pressure until you feel a pull, but not enough to cause pain. roll your foot side to side
- Place your heel on the ball to make circular motions
- Finally, cross your leg over the left ankle, take the ball, and roll it up and down the arch of your foot
- Repeat with the left foot.
Tend to Your Back
Low back pain is one of the most common reasons people visit their doctor. Activities like gardening and house cleaning can make it worse. Here’s how you can ease lower back tension by doing self massage with a tennis ball:
- Place a tennis ball between your lower back and the wall.
- Find the right spot for the ball, and rock your body in a tiny motion – up and down or left and right – to work out knots and tightness in your back.
Related Article: Want to Feel Better? Get Your Human Programming Right
Ease a Headache
If there’s one thing that can ruin a great day before it even starts, it’s a headache. Try a quick head massage to ease the pain.
- Start by placing your thumbs on your cheekbones, close to your ears; gently apply pressure with your fingertips and rub the temples (the soft spot between the corner of your eye and your ear).
- Using very firm pressure and a tiny circular motion, gradually move your fingers up along your hairline until they meet in the middle of your forehead, massaging your entire forehead and scalp as you inch along.
Michele Merhib is the founder of Elements Therapeutic Massage and the only Licensed Massage Therapist in the United States to start a massage franchise. A former Occupational Therapist, Merhib decided to become a massage therapist in 1999 and shortly after opened the first Elements studio in 2004, giving more than 650 massages in a month.
Featured photo by bark