Head and neck massage
If having a massage is such an important part of living a healthful lifestyle, why don’t we all do it more often? Making regular visits to a spa or massage therapist costs money and takes time . . . but there’s always the option of a DIY massage at home.
There’s no doubt that getting a massage is good for you, body and mind, but if you have too much going on in your life to plan in a massage each week, consider these options for relieving muscles aches and tension in the comfort of your own home. It’s not difficult to ease some cases of muscle imbalance and tightness yourself until you have time to get back to your pro.
DIY MASSAGE TECHNIQUES
There are many self-care techniques you can try to relax or sooth aching muscles. Thankfully, you really don’t need lots of expensive equipment or long periods of time. Whenever you’re feeling sore, give your body a little TLC with these mini self-massages.
Head and neck massage
Head/Scalp: This is one of those rare self-massages that you can do pretty much anywhere and at any time to provide a little relaxation and clarity to your body and mind. Place the heels of your palms beneath your hairline on either side of your head, near your temples. Supply pressure inward and upward on your scalp, pulling toward the ceiling on either side. Hold for several seconds and then release. Work in sections across your entire scalp, pulling upward, downward, and side to side.
Face: A self-administered face massage is especially fruitful at the early onset of a headache or migraine. Touch both sets of fingertips to your forehead, where it meets either corner of your hairline. Use your fingertips to press light circles along your hairline and cheekbones, above your eyebrows, and where your jaw connects. Gently rub your ears and earlobes between your fingertips.
The elderly can greatly benefit from massage too
Hands/Forearms: Too much typing and texting? Here’s a cure. Relax one arm, palm up, on top of your thigh. Push the heel of your other palm slowly along the forearm toward 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.
Neck/Shoulders: Slouching forward or sitting still for prolonged periods can make shoulder and neck muscles tight. To alleviate this pain at the end of the workday, drop your shoulders so they’re not hunched, and slowly tuck your chin to your chest to stretch your neck. Place two or three fingertips on the back of your neck where neck and shoulders meet. Press firmly and hold, releasing when the muscle feels more relaxed. Roll your shoulders forward and back slowly. Repeat as needed.
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 much that it hurts. Just a few minutes of rolling should be sufficient—you don’t want to aggravate already irritated tissues.
Massage therapist treating patient at home
Thigh: 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.