Massage: Taking Care of Yourself

For weeks I have been sharing information on how beneficial massage is to all. Then I realized how fun it would be to share some of the tools with you. So the next time you sit for any reason even; a meeting don’t be afraid to multi task or the end of your day or at your work desk, Take Care of Yourself. Maybe going to see a professional massage therapist makes you nervous, that is no reason you should not take of yourself or others. Let’s Begin

One important tip, always make sure your last three strokes are toward the heart –that stroke should be a long brush like movement with some pressure to it (a glide). **Except if doing strokes for digestive/constipation **

Pressure = is the depth to which you infiltrate the muscle = Everyones pressure thresh whole is different, so find what is comfortable to you and sometimes you have to go past that point.

Strokes to be used on oneself:

Compression = a squeezing motion with the full hand

Gliding = long even motion in one direction

Skin rolling = grasping skin like pinching and simply pulling the skin up shaking and releasing

Finger Walks = using all four finger tips going in the same direction (like a spider)

Knuckle Rolls (take tip of fingers tuck them into palm of hand (like making a fist)) = press in with first part of knuckle and roll hand forward till normal part of knuckle touch skin

Pinching = using just finger tips grasping an area and squeezing similar to compression but more detailed

Joint Movement = Moving the appendage with opposite hand or two hands past what is normal for you (like a stretch) slowly.

Now these are just a few movements that you can apply to all body parts and be smart. Don’t just don’t dig into your muscles.

Direction of stroke is what is comfortable in comparison to where you are sitting, standing or laying as long as you apply your last three gliding strokes toward the heart (up). Circular motions, diagonal horizontal and vertical are all fair game.

None of these strokes require lotion and clothes in the way should not be an excuse either.

Hands or Feet; Compression is a good stroke along with pinching

Arms or Legs; All strokes work well pressure can be as deep as you can handle

Joints: MOVE them past the point of normal range of motion for you slowly; Fingers, Ankles, Neck and all of them, not just once!

Headaches;  Gliding, pinching, compression and finger walking are great. Use the opposite hand from the side of the neck you are working. Make movements slow and effective. Work systematically toward the head. Move the head/neck when doing some strokes

Constipation; Always start at the end of the large intestines with two finger medium to light compression and make small circle motions then sweep down, repeat following the large intestines backwards till you reach the right side then same motion but but sweep up. (look up a picture of the large intestines to understand its shape, its beginning and end)

Low Back Pain: Knuckle compression with down ward gliding work well. Laying on back bring knees to chest.

Again this is just a few things to try, at the same time be creative and help yourself. Then when you are ready to advance your comfort please reach out to a massage therapist. 

This article will give you a more detail routine if you need one J http:// www.livestrong.com/article/12454-do-selfmassage-/