A Guide to Self-Massage
Written by Laura Sebastain, LMT
One of the best things we can do for our bodies and minds is self-care. We try to eat healthy and have a balanced diet. We exercise regularly. We all know the importance of looking after ourselves.
In my opinion one of the most enjoyable forms of self-care is massage. Massage done correctly, can have a profound positive impact both mentally and physically.
It’s wonderful when you can enjoy the wealth of knowledge, skills and experience a professional massage therapist can offer. Getting a professional massage regularly isn’t always possible for many reasons, that is where self-massage comes into play. It’s a great way to fill the gaps between massage appointments, regardless of how large those gaps are.
What exactly is self-massage?
It’s exactly as it sounds - you massaging your own body. It is a very effective way to make yourself feel better, both mentally and physically. You know your body better than anyone else. You know exactly how each part of your body feels, which parts are sore and which parts are not. You can target exactly the areas of your body that need attention.
Who should self-massage?
Self-massage is great for anyone who has the time, is looking for an alternative to massage treatments (that can sometimes be costly), or who simply prefers not to be touched by others. It can also be beneficial to those suffering from aches and pains due to muscle tension, poor posture, inflammation and arthritis. Through soft manipulation and gentle movements of the skin, muscles and tissue, massage can decrease pain by increasing blood flow to the area and gently exercising the muscles.
If you’re able to self-massage, please give it a try! Not only can it help you physically, but if done consciously it can promote mental wellbeing by easing feelings of stress and anxiety, and promoting good sleep patterns.
And of course, as always, if you have underlying health concerns - it’s best to consult a health professional.
Do you need any training, experience or equipment?
Self-massage -anyone can do! ..and you don’t need to study massage therapy to give it a go. There are many websites, online tutorials and books covering specific self-massage techniques, but many people will intuitively find what feels right for their body as they give it a try.
Luckily, the most common massage tool is our hands! - and your hands are free.., you are in control of your own strength, so the easy answer is - you don’t need any equipment for self-massage. If you struggle to reach a part of your body, there are products out there such as massage balls, electric neck pillows and trigger point massagers..
I do highly recommend using a massage cream or oil to reduce skin-on-skin friction. It feels much better, and makes massage much more enjoyable - but aside from all of that, your skin will be left feeling beautifully nourished. You don’t need to go to any extra expense for massage lotion if you don’t want to. Olive oil or coconut oil from your kitchen works wonders.
Where should you massage?
You can self-massage any part of your body. A common spot most of us relate with self massage is rubbing our temples when we have a headache, however there are many areas that can benefit from self-massage. Massaging your own hands, feet, neck and shoulders are great places to start.
One way to find areas that might be a great place to massage is addressing ‘trigger points’. These are often referred to as ‘knots’ in muscles and can be very tender to the touch. Trigger points often refer pain elsewhere, so using them as a guide can help ease pain in other areas of your body. Try finding a picture of trigger points online and use your fingers to press on these areas on your own body. You’ll know immediately if you have a trigger point there, as it will be an acute pain. Usually a ‘good’ pain. Slight pressure on these spots can aid pain relief at that spot, and other areas at the same time.
How do you self-massage?
An easy place to start - is your hands. We use them a lot, they need it. You can massage your own hands by applying pressure with your thumb to the palm of your opposite hand, and slowly circling the palm. Use your thumb and index finger to massage the fleshy muscle around the base of your thumb, as well as massaging around your knuckles and along your fingers.
You can similarly massage the balls of your feet in a circular motion with your thumb. Try firmly tracing your thumb down your foot towards your heel, or very gently pulling on your toes one by one.
If you want to give massaging your trigger points a try, first identify the trigger point and then press into it with your thumb, finger or knuckle for 10-30 seconds at a time. The aim is to feel a gentle release in the muscle, which can be quite subtle. If you don’t feel this release after 30 seconds or so, don’t continue to apply pressure for longer in the hope that you’ll get there. Instead, take a break and try again later, and commit to massaging the area a few times a day.
The scalp can be an awesome area to massage. Try massaging your scalp in circular motions using your fingers and thumbs. Allow your hands to move across the entirety of your head, and experiment with different pressures, patterns and speeds. Many people enjoy the sensation of very gentle hair pulling and scalp scratching. If you are experiencing headaches, you may find a spot that is tender to the touch. Gentle sustained pressure on tender areas, for 10 seconds should help relieve the pain.
When massaging the shoulders and neck, combining the massage with gentle stretches can help ease general tension and discomfort caused by everyday life. Try stretching the neck by slowly tilting your head from side to side, and roll your shoulders forwards and backwards. Don’t do anything to the extreme, as we don’t want to create new problems.
When should you self-massage?
Self-massage can be performed any time!. You could massage your head, neck and shoulders in the morning when you wake up, or just before you go to sleep. It can be helpful to self-massage after a bath or shower, as your body will be warm and your muscles relaxed; this can aid in a deeper massage. You may want to give yourself a small massage before exercise (to prepare your muscles for more vigorous movement) and after exercising (as part of your cool down routine). Similar to a pre/post workout stretch, massage therapists believe this can promote circulation and ease tension.
Once you’re familiar with self-massage techniques, you can easily incorporate it into your daily routine. You could give yourself a quick hand or foot massage while at your work desk, or take 10 minutes to massage your neck and shoulders during a work break.
For me, I like to end the day with a good foot massage. GIve it a try!
Self-massage can have many benefits for anyone. If you’re new to self-massage, just give it a go and find what feels good to you. It could be the best thing you’ve tried all day!
For more information, or to schedule a professional massage with me, please feel free to contact me through my website, LauraSebastianLMT.com
~Laura Sebastian LMT