Massage Yourself / Self-Massage (Self-Help)

Note: The information contained in this article is for educational purposes and is not medical advice.

Massage and self-massage are especially helpful for people who are bracing (full-body muscular tension), people who have any kind of tension, stress, or mental-emotional distress, and those who engage in lots of exercise (for injury prevention and recovery). Massage can also enhance self-awareness of your body, giving you clues about how to focus your healing efforts.

There are two basic or common types of self-massage discussed in this article.

1. Full body relaxation massage is for overall stress relief, calming the nervous system, nurturing touch, and self-awareness.
2. Focused massage is for resolving or easing pain, soreness, stiffness, or tension in a particularly troublesome muscle or area of the body. Below are some instructions for doing each kind of massage.

Self-Massage: Full Body Relaxation Massage

Self-massage can be used for giving yourself a full-body relaxation massage. Although it is not quite as enjoyable as being massaged by someone else, you will find that it can still soothe your tension and be very beneficial for your wellness! To do relaxation massage for yourself, some basic instructions are below, but I recommend that you consult books on self-massage or any book about massage that includes a section about self-massage. Search Amazon.com for self-massage books. The more you know about what to do, the better your self-massage will be.

How to Give Yourself a Relaxation Massage

• Plan to be undisturbed for an hour or longer. Choose a convenient time when you won't be disturbed, such as before sleeping.
• Play some soft music to help you relax or stop thinking.
• Use lotion or vegetable oil.
• Massage the entire body, or just do part if you don't have time to massage everywhere. Massaging your feet can help relax your entire body or help induce sleep. Face and scalp massage can also be very relaxing.
• Do the massage on the floor or in bed. Adjust your position to be able to reach and work on areas without getting tired. For example, I recline (leaning against the headboard or wall) when I massage my feet. I sit up to focus on my legs, then I lay down on my side to massage my hips. I sit up again to do my arms, and lay down on my back to massage my neck and face. The back is hard to reach so just do the best you can. Whatever area you are working with, position yourself in a way that is comfortable for you.
• For full body massage, you might start with your feet and progress upward, or start with your head and progress downward.
• Use easy, non-tiring massage strokes. Slow gliding strokes are for relaxation and calming. Strokes include gliding, rubbing, grabbing, pulling, and application of pressure. Even applying simple pressure on a sore place can help release tight spots.

Self-Massage: Focused Massage for Specific Areas of Pain or Tension

If you have chronic sore areas, such as shoulders or neck, it is often helpful to gently rub and massage them several different times during the day. Good times include whenever muscles start to feel tight or hurt (and also when they don't hurt, for prevention!), waiting for freight trains, sitting at stop lights, or watching TV. Also take frequent breaks from your work to massage sore areas.

If you want to use deeper self-massage to heal or open up an area of the body with chronic pain, soreness, tight muscles, or restricted tissues, it's a good idea to first see a professional massage therapist to ask about your specific condition and receive advice for what to do. A few

health conditions can be worsened by deep massage, and your therapist will know if there are any precautions. Some conditions where receiving deep massage could be damaging or dangerous include inflammatory conditions, skin conditions, varicose veins, tumors or cysts, abnormal sensitivity to touch, bruises, bacterial or viral infections, fever, cardiovascular/circulatory conditions, thrombosis (blood clots), diabetes, cancer, taking certain kinds of medications. After you consult a professional, you will have the knowledge that deeper self-massage is safe for you, and you can then proceed confidently and effectively to help yourself. Your massage therapist can give you specific instruction.

After you have verified with your massage therapist that deep self-massage is safe for you, if you are working on a specific part of the body, a good picture anatomy book can be of great assistance. The more you know about the area of the body you are massaging, the more quickly and accurately you can help yourself. In addition, you'll be able to communicate more effectively about that problem area with your therapist or other health care providers. Search Amazon.com for anatomy books.

How to do Focused Massage

• Work directly on the skin or use a little lotion or vegetable oil.
• Work the area slowly. Start with gentle, broad strokes to warm up the area. Then work a little deeper.
• Going slowly is usually a good idea.
• Note that normal muscle tone feels firm yet soft, and is not painful. If you contact areas of tenderness, it is usually a signal that the muscles or tissues are distressed.
• For knotted areas and specific regions of tenderness, apply pressure using a thumb or finger and hold the pressure for a minute or so, then release. Repeat.
• Alternate between broad strokes, pressure points, and kneading.
• It is okay to experience a little discomfort, but you don't need to have a lot of pain to be making progress.
• For very tender areas, do a little each day.
• If tenderness or pain does not decrease, consult a massage therapist or other health care practitioner.