Getting a massage is an effective way to relieve your body of stress, tension, and soreness. During a massage, pressure applied to your body triggers the release of endorphins which encourages relaxation and fights soreness and stress. Seeking the services of a skilled masseur can be expensive and inconvenient when you are short on time and money. As an option, you can learn and practice a few simple self-massage techniques at home. Get all these techniques and more insight on self-massage today.
As the name implies, you use your hands or other essential tools to manipulate your muscles by applying pressure to ease tension. This is considered an effective and cost-effective way of relaxation because it requires little to no expense.
Additionally, it suits individuals who are self-conscious or hate the idea of being touched by other people. It is also convenient for individuals who live alone and lack availability to someone who can give them a massage as needed.
Self-massage is important for many reasons. Although most people only know of the relaxation benefit, self-massage does bring more than this to the table. Here are a few of the benefits tied to this practice:
Unfortunately, people suffer from tight muscles, fatigue, and tension because they believe they can only get relaxation at the hands of a masseur. But what happens when you cannot afford regular sessions or lack time to seek these services? Does it mean you have to continue hurting?
We do not think so. One of the benefits of learning how to self-massage is tied to its convenience (1). First, you are using your hands, meaning you are not paying someone to do it. Secondly, you can do it at any time without worrying about making a booking.
The other benefit of this practice is reduced muscle stiffness or tightness. A massage relieves muscle tightness by increasing blood circulation to your muscles, helping to loosen your joints (1).
Believe it or not, this simple practice can help keep headaches at bay. A 2002 study discovered that massage therapy directed toward the shoulder and neck muscles significantly reduced headache frequency among chronic tension headache sufferers (3). Additionally, the study showed the duration of headaches decreased during the massage therapy period (3).
Improving muscle flexibility is important as it helps prevent injury risk, back pain and balance problems. Besides flexibility exercises, evidence also shows massage therapy can help improve muscle flexibility and activity.
Read More: Should You Get A Massage Before Or After Your Workout?
Self-massage is an effective coping tool for individuals with fibromyalgia (1). Similarly, it is recommended for people with arthritis and tunnel syndrome due to its ability to improve sleep (1). Evidence also suggests using the practice to treat constipation and relieve menstrual cramps (1).
Self-massage is also important pre and post-workout. Before exercise, it helps increase blood flow to your muscles which is important for allowing efficient glucose delivery (1). In addition, it is considered very helpful before any cardio, stretching program, or strength training.
After exercise, self-massage is important for different reasons. For one, it helps fight muscle soreness and prevents the storage of lactic acid in the muscles. Secondly, this practice also helps speed up muscle recovery and get you back on your feet in no time.
Contrary to what most people think, there is much to learn about this practice before trying it. But even so, some people overlook this step and often end up hurting themselves. Avoid this by paying attention to these key pointers about self-massage:
When most people think of a massage, they immediately think of massaging the entire body as a way of unlocking relaxation. But you do not need to massage your entire body to relax.
Experts recommend you only focus on the areas of tension. For example, is the pain in your neck? If so, concentrate on easing the pain in your neck. Similarly, if the pain is in your back, focus on alleviating the back pain.
Sometimes you need to incorporate different tools to help target your muscles. For example, you can use a tennis ball between your shoulder blades to alleviate shoulder pain or tension. Alternatively, you carol up and down against a wall for a body massage. Either practice will help, as long as you use the tools safely.
This is where things get tricky. Sadly, most people think exerting more pressure helps your muscles loosen up or relax faster. But that is usually not the case. Instead, you may exert too much pressure and damage delicate tissues, especially in vulnerable areas. These include areas recovering from an injury or operation (6).
The right way to exert pressure is by paying attention to the pain intensity. Apply moderate pressure if the pain level is mild. Always reduce the pressure if it is causing more pain or discomfort (6).
Moving the skin during a massage is significant as it improves blood circulation. Remember that we want to improve blood circulation to trigger the release of the feel-good hormones known as endorphins.
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Using oil during a massage is important because it helps soften the skin and supports the massage process. Consider using lavender oil, jojoba, tea tree, coconut, almond, or eucalyptus oil.
Remember to never apply essential oils directly to your skin. Essential oils are those liquid extracts from beneficial plants, such as tea tree and lavender oil (2). They can cause irritation and burning when applied directly to your skin. So, always dilute them using carrier oil before use (2).
In light of the many benefits of this practice, you may be more open to trying it. First, you only need your hands and perhaps a few things like a tennis ball or foam roller. But this will be dictated by the part of your body you are massaging. Here are a few ways of massaging different parts of your body:
We all get tired eyes at some point because of factors such as dehydration, excessive under-eye pigment, or eye strain. People get tired eyes from staring at the screen for long hours. Luckily, evidence shows you can get rid of them in no time by doing the following (4):
We do most of our work with our hands. It is for this reason that you may experience hand fatigue. To fight this, you are advised to massage your hands by doing the following (4):
Doing this will fight fatigue, promote stretching, and relieve headaches (4). Additionally, WebMD acknowledges it will help other areas because the hands contain reflexology points which correspond to the entire body (4).
Read More: Benefits Of Massage For Weight Loss: Giving Your Journey The Reboot It Needs
You may experience a stiff neck for reasons such as sleeping “wrong” or maintaining a bad posture. To relieve this neck tension or tightness, WebMD recommends you do the following (4):
Here is a technique you can use to loosen tight shoulders. But you will need a tennis ball or a solid rubber ball. (4):
Lower back pain is very common. It is caused by different factors, such as poor posture, an injury, or medical conditions like arthritis (4). A simple home back massage can help reduce the pain and discomfort, for example, when you do the following (4):
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Are you struggling with tired feet? Try this at-home massage for your feet (4):
NOTE: These simple massage techniques reduce pain and discomfort at the targeted body parts. If they do not relieve any pain, contact your doctor and let them advise you on the way forward. Additionally, never substitute any of these self-massage techniques with medication if you are still in pain. Again, consult for more guidance.
If you find it hard to keep up with regular massages, the good news is you can learn self-massage techniques at home. With the right technique and tools, you can give yourself a well-deserved massage and relieve the pain in the targeted area. This guide has a few tips on getting started with an at-home massage. It also sheds insight on how to target several body parts. But as always, remember to check in with your doctor before trying any of these techniques.
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