Let’s start by talking about the many benefits of self massage:
- self massage can reduce pain and muscle soreness
- it improves immune system performance
- it reduces anxiety and depression
- relaxes and rejuvenates both mind and body
- promotes better sleep.
It’s quite a list!
Of course, self massage has its limitations too. Like any experienced massage therapist, I’d point out that some of the problems with self massage include:
- Not knowing how hard to apply pressure or exactly where – because unlike a trained massage therapist you won’t know exactly what you’re doing
- Being unable to diagnose and respond to underlying conditions that may causing your pain or tension – this is where a professional massage can really help you manage your overall health
- Not being able to reach the problem area effectively – my years offering on site massage have shown me that part of the difficulty that people experience is that they simply can’t self massage their most problematic areas
But, given that workplace massage is simply out of the question during the Coronavirus lockdown, I thought I would offer a few ideas on self massage that will keep you supple and relaxed.
Feet
This one is so simple. Just find a tennis ball or golf ball, sit down, and place it under your foot. Roll the ball around from toes to heel, gently adding weight until it feels just right.
Lower back
As any on site massage therapist can tell you, lower back pain is one of the most common complaints found in the workplace, and also one of the most debilitating. The same technique that works for the feet, works for this area too, but this time, place the tennis ball between your lower back and a wall and then ease your body gently, very gently, from side to side and up and down to resolve tenseness.
Neck
The neck is a sensitive and problematic area. If you’re working from home, your workstation is unlikely to be optimised for your neck and head, so every hour, give yourself a restorative neck massage.
- Clasp your hands together behind your neck
- Apply gentle pressure to either side of the spinal cord with the base of the palms
- Rub slowly up and down.
- Then tilt your head to the left, and apply light pressure with your fingertips from just under your ear to your shoulder and repeat on the right side.
Thighs and buttocks
We all sit way too much. One way to help our bodies adjust, especially if we’re at home for long hours, watching TV and vegging out, is to use a percussive massage technique that is key to my work with Rhona’s Remedies, to improve circulation and reduce tension. Make a loose fist and gently pummel your leg, from the top of the thighs to just above the knees, and then back up again. Repeat the process on the sides of your thighs and around the top of your buttocks.
Eyes
Finally, to round off your self massage session, close your eyes, rub your hands together until the palms become warm and then cup one hand over each eye to soothe them with warmth and relax the optic nerve.
