A Step-By-Step Guide to Self Massage
Whether you’ve been quarantining alone or with others, a global pandemic is a great time to introduce self-massage into your care toolkit. Follow these simple steps to help reduce tension and bring some moments calm to your day.
Be comfortable, sit in a chair or on the floor
Take a moment to just be and notice areas of tension or discomfort. Not to dwell on them; just be aware.
Take a few deep breaths.
Rub the palms of your hands together until you feel warmth; place them gently over your face and hold for a few seconds.
Move your hands, fingers spread, to your hairline and run your hands through your scalp down to the back of your neck. Bring your hands around to your chin, up to your cheeks and back again through your scalp to neck. Repeat 5 times.
Place the pads of your fingers on your cheeks in front of your lower ear; open and shut your mouth 3 times allowing your jaw to relax and smooth out.
Stroke your neck, chin to the upper chest, 5 times. Use the palms of your hands, one after the other.
Rub your chest in a clockwise motion 5 times. The palm of one hand with the other on top.
Repeat on your abdomen, 5 times.
Bring both shoulders up toward your ears, hold for a second, allow to drop back down. 3 to 5 times.
Use your right hand, stroke down the back of your left arm shoulder to hand. Turn hand over, stroke up the inside hand to armpit. Repeat 5 times. Do the same for the right arm and hand.
Place both hands on your back as far up as comfortable (if it’s only to your waist, that is fine). Rub down until you run out of space (as you are sitting), gently rub hands back to the starting point. 5 times. Use more pressure on the downstroke.
Use both hands to rub your left leg, thigh to foot. Play with what feels good for you. You might only use one hand on the calf; you might move from the sides to the front and back. Remind yourself it is to feel comfortable and relaxed. Allow your body to flow with each stroke. Repeat for the right side. 5 times each.
Rub each foot. Make circles with your ankles in both directions; point your toes; flex them toward your face.
Starting at your toes, rub your hands up the front of your legs, continuing up to your abdomen, chest, neck, face and stretch to the sky; 2 or 3 times. Take a deep breath.
Slowly bring your hands down; rub your palms together and place over your upper chest (your heart).
Take a deep breath.
Thank yourself for this time.
* You may want to give more time and attention to some areas either because it feels extra good or feels like it needs more. Feel free to adjust and adapt.