The benefits of massage are well known but there are times when scheduling a massage appointment with a massage therapist may not be possible. In those situations, as well as general self care, it’s very helpful to know how to give yourself an effective massage. Self massage helps to relax you, relieve stress and tension and promote overall well being. Turn on your favorite relaxation tunes and read on for 3 self massage techniques to ease tension and pain you encounter, especially due to work at home stress.

Head/Scalp Massage

Especially effective for relieving stress related headaches and for general relaxation, head/scalp massage can be easily customized once you learn the basic steps.

SEE VIDEO

1. Find a comfortable place to sit and remove any hair accessories (ie elastics for ponytails). Using your fingertips, slowly and firmly move your hands over your head and scalp from front to back. Apply gentle pressure on your downward strokes. Repeat across your entire head, paying special attention to the indented and slightly bumpy areas of your scalp. 
2. Use your fingertips to move slowly and firmly in a circular motion, making small circles from front to back. Apply gentle pressure as you make the small circles. Repeat across your entire head.
3. Repeat the straight and circular motions across your entire head, be sure to include the sides of your head, but this time go from back to front.
4. Next, spread your fingers and gently cup your head (hands will be in a loose “C” position) with your thumbs positioned just above your ears. Move your arms forward and back, up and down while keeping your fingers in place. You should be able to feel your scalp moving beneath your fingertips. Repeat motion 2-3 times.
5. Finally, place your fingers right behind your ears. Using your thumb and fingertips, apply gentle pressure and make little circles around your ears. Tug gently on your earlobes to conclude.

Neck/Shoulder Massage

It’s very common for the neck and shoulder area to hold pain and stress…especially when you find yourself hunched over looking at a computer or laptop screen or other bad posture positions. The following technique is great for relieving neck and shoulder pain and can be performed just about anywhere.

SEE VIDEO

1. Relax by straightening your back and lowering your shoulders away from your ears. 
2. Cup your neck (right hand/left side), start at the top where your neck and head meet. Gently but firmly apply pressure in a squeezing motion all the way down your neck and across the top of your shoulders. Note especially tender areas as you make your way down.
3. Repeat motion, but this time as you make your way down, press your fingertips into those tender areas and hold for 1-2seconds. 
4. Conclude by gently but firmly applying pressure in small circular motions at the top of your neck, down the sides, to the base and across the top of your shoulders. 
5. Repeat steps 2-4 on the other side (left hand/right side) of your neck.

Utilizing Tools

Massage tools can be very helpful especially with self massage. You can use them to apply additional pressure to relieve pain and sore spots or safely reach areas that are hard to get to on your own. The most common and widely available tools for self massage are small balls (ie tennis or lacrosse balls) and foam rollers. Having both of these tools in your arsenal will prove to be essential because they target different areas. For example, you’d want to use your ball on more precise, smaller areas like the arch of your foot or between your shoulder blades. Your foam roller tends to be more effective on more expansive or broader areas like the muscles in your thighs. The great thing is they’re used in a similar way, just make small adjustments to your preference.

1. Determine area where sore/ tight muscles are. Place the tool on or against a hard surface to make it easier to control.
2. Position your body over or against the chosen tool and make contact with your sore/tight area. From this position, press into tool until you feel discomfort but it shouldn’t hurt.
3. Hold for approximately 20 seconds. You may also find it helpful to slowly roll back and forth which stimulates the area further.
4. Repeat as needed to all areas of tenderness/pain.

The previous self massage techniques can be used as often as you like. The recommendation is to do what you can to have a self massage session at least once a week and definitely more if you are experiencing stress.