Massaging yourself can seem as useless as trying to tickle yourself. But if there is a good reason for rubbing your own muscles, it’s probably muscle “knots”- sore spots associated with aching and stiffness. They may especially be a major factor in low back pain and neck pain. When everything hurts, a massage can make you feel brand new. Not only do benefits of massage encourage restful sleep, but it also helps those who can’t otherwise comfortably rest. Massage promotes relaxation and sleep in those undergoing chemo or radiation therapy.
How To Give Yourself Massage-
Self massage
Head
Scalp massage is something you can do anywhere, any time, to relax and feel refreshed. Place the heel of your palms under your hair on either side of your head near your temples. Push the scalp up toward the ceiling, hold a few seconds, and release. Work in sections across your entire scalp.
Hands
Too much texting? Relax one arm, palm up, on top of your thigh. Push the heel of your other palm slowly along the forearm in the direction of your wrist. Use enough pressure to feel some heat, but not to give yourself a brush burn. Do the same thing across your open palm all the way down toward your fingertips, and again over the mound of your thumb. Repeat a few times, and switch hands.
Lower Back
Place a tennis ball on the floor and lie on it, or position it between your back and the wall. Move your body slowly up and down and side to side so that the ball massages any areas of muscle tightness (avoid your spine to prevent injury). Press hard enough to squish the ball a little but not so that you’re feeling pain. Just a few minutes of rolling is sufficient. You don’t want to overdo it and aggravate already irritated tissues.
Thighs
Loosen up tight quads after sitting all day by rolling a tennis ball or foam roller on top of your thighs. You also can use the palm of your hands to make small circles, working your way up the thigh from the knee. Or lean forward and run your elbow in a single stroke along the thigh from the knee toward the torso. Make several passes at slightly different angles along the thigh.
Neck
Slouching forward over a computer can make shoulder and neck muscles tight. Drop your shoulders so they’re not hunched up by your ears, and slowly tuck your chin to your chest to stretch your neck. Place two or three fingertips on the back of your neck where your neck and shoulders meet. Press firmly and hold, releasing when the muscle feels more relaxed. Roll your shoulder forward and back slowly. Repeat as needed.
Calf/Hamstrings
Ease calf tightness caused by activities such as wearing high heels or going on a long run by rolling a foam roller along the length of your calf muscles. The heels of your palms work well, too. Use both hands to knead along either side of the lower leg in small circles, working your way up the calf; flex or point foot as you do it. Or drag the heels of your palms from the ankle toward knee along different sides of the calf. Feet After a day on your feet, sit down and roll a tennis ball or small rubber ball under the entire surface of the foot including the heel, arch, and toes. Roll it back and forth using mild pressure. Or sit with one foot across your other knee. Grasp each toe, rotate a few times clockwise and counterclockwise. Bend each toe forward and back, then pull out gently on each toe. Use both hands to grasp firmly on either side of the foot and wiggle hands back and forth, jiggling your foot between them.
Now, massage yourself after sitting too long at your desk, or after those long zoom calls with your boss, or after a long work out session, it is beneficial in all these situations. Comment down below if this article helped you.