Learn the Art of Self-Massage

Learn the Art of Self-Massage



from
Stealth Health


Massage
helps reduce muscle tension and stiffness in numerous ways, including
increasing blood flow to your muscles. Some research shows that regular
massage may also boost immunity by stimulating the production of white
blood cells. Massage helps you relax and improve your mental energy. It
may also make you more productive at work.
One University of Miami study found that a brief self-massage at
work reduced stress and boosted job performance. After a 15-minute
massage, workers were more alert and could complete math problems
faster and with more accuracy.
Fortunately, you have your very own massage therapist with you at
all times — your hands! “Most people practice the art of self-massage
without thinking about it, whether they are rubbing their forehead
because of a headache, scrubbing themselves with a loofah sponge in the
shower, or rubbing their feet after a long day,” says Anna Walsemann, a
yoga and Oriental healing instructor at New Age Health Spa in
Neversink, New York. “These are all simple and natural self-massage
techniques.”
You don’t have to take a class to give yourself a proper rubdown. In
this article, you’ll get the advice you need to reduce tension from
head to foot — within seconds.
1. Every morning and evening, hammer out the kinks.
Using your fists, gently thump the outside of your body, starting with
your legs and arms, working from top to bottom. Then move inward to
your torso and thump from bottom to top. “Pummeling your muscles and
bones will help strengthen the body, stimulate blood circulation, and
relax nerve endings,” says Walsemann. When done in the morning, this
self-massage technique will waken and prepare your body — and mind —
for the day ahead. When done before bed, it calms down the mind and
beats out the stress and tension of the day. One warning: If you’re
taking any kind of blood thinner, such as Coumadin (warfarin), avoid
this one; you could wind up with bruising.
2. Rub your belly after every meal. Most of us do
this instinctively, especially after overeating. Place one or both
palms on your abdomen and rub it in clockwise circles. This is the same
direction food naturally moves through your intestine, so your circular
massage will help to stimulate digestion.
3. Rub yourself down before and after exercise.
Massaging your body before your stretching, cardio, or strength
training increases blood flow to the muscles. Massaging your muscles
after exercise may help encourage waste removal and speed muscle
recovery. Before exercise, use a pummeling motion with your fists to
bring blood flow to your leg and arm muscles. After exercise, rub along
your muscles with your palm or fist, moving in the direction of your
heart.
4. Give your hands a massage every day — whenever you put on lotion.
Start with the bottoms of your palms by clasping your fingers and
rubbing the heels of your palms together in a circular motion. Then,
with your hands still clasped, take one thumb and massage the area just
below your other thumb in circular motions, moving outward to the
center of the palm. Repeat with the other hand. Then release your
fingers and use your thumbs and index fingers to knead your palms,
wrists, and the webbing between your fingers. With one hand, gently
pull each finger of the other hand. Finish by using your thumb and
index finger to pinch the webbing between your other thumb and index
finger.
5. Roll on a tennis ball whenever you feel tight.
If your foot feels tense, stand with one hand on a wall for support and
place the arch of one foot on top of the ball. Gradually add more body
weight over the foot, allowing the ball to press into your arch. Begin
to slowly move your foot, allowing the ball to massage your heel,
forefoot, and toes. Note: If the tennis ball seems too big for your
foot, try a golf ball instead.
You can also lie on the ball to get at that hard-to-reach spot
between the shoulder blades or to soothe tension in your low back. For
tight hips, sit on the ball, wiggling your booty around and holding it
in any spot that feels particularly good.



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