Self Massage

Self massage is a great way to relax and invigorate yourself. The techniques on this page will get you started.



Important: If anything is painful, don't do it. Be careful if you have recently been injured or seriously ill. If in doubt, consult a massage therapist or other healthcare professional.

Head and Face
Neck
Arms and Shoulders
Low Back and Buttocks
Feet

Self Massage for Your Head and Face

To temporarily improve your mental clarity and concentration plus to reduce tension or anxiety, use self massage on your head and face.

1. Place one index finger directly over the other at the center of your hairline. Press and release, "walking" rhythmically down the center of your forehead. Then, move about one inch horizontally to the right of the centerline, and press and release from the hairline downward. Move your fingers one inch to the left of the centerline, and repeat.


2. Beginning with your thumbs or index fingers at the center of your forehead, "draw" a line from the midline to the temples. Smooth the skin across the eyebrows, the center horizontal line of the forehead, and across the hairline.


3. Make small circles on each temple with your index fingers.


4. With your hands, make a "claw." Make small circles into your scalp, slowly covering your entire scalp, lingering wherever it feels tight.


5. Using alternate index fingers, stroke down the bridge of the nose from the top to the tip.


6. With your thumbs or index fingers, gently stroke from the inner corner of each eye across the cheekbones to the ears. Repeat in horizontal strips as you work down your face.


7. Make circles into the well-developed muscles of your jaw. Linger on areas that are sore or tight.

Self Massage for Your Neck

When your neck feels tight, these self massage techniques can help:

1. Reach around and grasp the base of your neck, squeezing it with your hand. Move up your neck to your hairline, squeezing and releasing as you go. Repeat as many times as the strength in your arms and hands will comfortably allow.


2. Use one hand to help stretch your neck forward slowly as you exhale. Inhale and return to start. Then exhale as you again help yourself stretch your neck to the right and then the left.
   
   Note: Stretch ONLY to a comfortable stretch. If you have pain with this move, discuss it with your physician before you repeat it.


3. Place the palms of your hands on the sides of your head and the pads of your thumbs just above your ears. Apply slow, even pressure with your thumbs, tracing along your natural hairline until the thumbs meet in the back center part of your head.
   
   Move your thumbs up slightly, feeling for the ridge in the back of your head. Using slow, comfortable pressure, make little circles with your thumbs back toyour original hand position, as you follow the ridge and hairline.
   
   Repeat this procedure two more times.

Self Massage for Your Arms and Shoulders

Try these self massage techniques between massage sessions, especially when doing something repetitive like deskwork or gardening.

To Release Your Neck and Shoulders

Reach up and grab the base of the left side of your neck with your right hand. Squeeze and release, moving your hand down your left shoulder and arm. Repeat several times on both sides of your body.

For a Deep Massage to Your Arms

1. Warm your arm by quickly squeezing the muscles, then brisklyrub up and down the entire area.


2. Put one forearm on a counter or a high table. Use a folded towel for padding if you like. Now, place your other elbow on top of the warmed arm, and press firmly in a line down to the wrist. Repeat three times down each line, turning your forearm until you have worked the entire area.


3. Using your thumb, return to any spots that are extra tender, and press firmly and gently for a few seconds on each spot.

Self Massage for Your Low Back and Buttocks

If you have discomfort in your low back, buttocks, or hamstrings, use these self massage techniques.

1. Lie on your side on the floor with your knees bent. Reach your hand as far up your spine as you can and stroke with your thumb along the sides of the spine down to your tailbone.


2. Still lying on your side, press points on your buttocks from your low back to thigh. Press with your fist, knuckles, or thumbs. Hold each point for several seconds, then release.


3. Sit or lie on a tennis ball or a soft "practice" golf ball. If the tennis ball feels too hard, put a towel over it or use it on a soft surface like a bed. Roll your lower back and buttocks over the ball, lingering on areas that feel tight or painful. Use your body weight to press into the ball as much as is comfortable.
   
   Important: If you get a sharp, shooting pain in your buttocks, you may have rolled over the sciatic nerve. Avoid that hot spot, and see if you can coax those tight gluteus muscles to relax.

Self Massage for Your Feet

If your feet are tired and achy, give yourself regular foot self massage.

Sit in a chair with your foot resting over the other knee, or sit on the floor cross-legged with one foot in front.

1. Grasp your foot and exercise the ankle joint by moving the foot from front to back and side to side.


2. Brace your foot with one hand. Press and slide the thumb of the other hand down the sections of the sole, from the base of the toes to the heel.


3. Work into tender points more deeply with your thumb or knuckles. Hold for several seconds in especially tight or achy spots.


4. Squeeze each toe.


5. Squeeze and release your whole foot several times from the heel to the toes.


6. Repeat on your other foot.