Self-massage is a time-tested methodology for promoting health and a sense of wellbeing. Daily self-massage reminds you that you are here to enjoy and celebrate life rather than to just get through it.
You find that a massage has many physical, mental and emotional benefits, and really isn’t all that expensive. You can practice some simple, self-massage techniques at home that can have great benefit in releasing tension and promoting relaxation.
Some health benefits of massage include:
•Calms the nervous system and promotes a sense of well-being.
•Improves blood circulation, which delivers oxygen and nutrients to the cells.
•Stimulates the lymphatic system, which carries away the body’s waste products.
•Prevents and relieves muscles cramps and spasms.
•Massage therapy can also help with pain management in conditions such as arthritis, sciatica, and muscle spasms.
Self Massage for Shoulders
Giving yourself a soothing massage that focuses on the shoulders can be a great way to ease the pain and strain caused by stress, anxiety, or prolonged work at our computers. First,place your left hand on your right shoulder blade. Squeeze your right shoulder muscle. On an exhale, slowly rotate your shoulder backwards three to four times. Repeat this series on the other side. This motion helps to release the tension in your trapezius muscle.
Nourishing yourself with a daily neck and shoulder massage can help to relieve stress and restore a sense of inner calm.
Self oil massage is recommended for overall health and well-being. To practice, warm up organic, raw or unrefined oil and start massaging at your sacrum with oil in the palm of your hands. Move towards the hip joints and massage in circular motion. Sit on the floor with your foot flat and bend your knee. Mold your hands to the shape of your leg at the ankle and stroke and knead upward all the way up the thigh and then repeat 4 or 5 times. The gentle kneading helps to improve the shape, look and texture of your skin by improving circulation. If your muscles are sore, this will help relax them. Repeat process with your other leg. This can be done with or without massage oil.
One recent study suggests that regular breast massages can impact breast health. In 2012, researchers from UC Berkeley and the Lawrence Berkeley National Laboratory put the squeeze on breast cells…literally. They focused on malignant cells, which are cells that are growing uncontrollably and are associated with cancer. By growing gelatin-en cased malignant breast epithelial cells in flexible chambers, scientists were able to apply compression in the early stages of cell growth and observe its implications on the development of the cells through their life cycle.
They found that compressed epithelial cells were smaller and more organized than cells that were not massaged, implying that tissue organization is sensitive to mechanical inputs (like massage) during the early stages of growth and development. “An early signal, in the form of compression, appears to put these malignant cells back on the right track,” said Daniel Fletcher, principle investigator and professor of bioengineering at Berkeley.
First, mold your hand around your wrist and stroke firmly and smoothly from wrist to shoulder several times making sure to massage the top and underside of your arm. Then knead the arm by squeezing and releasing, paying special attention to the fleshy area on the back of your upper arm. Follow this with firm stroking again.
- Take your thumbs or your middle 3 fingers and press them firmly into the sides of your temple. You can add a slight circular motion here as well, this is very effective. Hold for 7 – 10 seconds using form but steady pressure.
- Sinus suffers can press into the sides of their nose and move fingers firmly away from their nose towards their cheekbones. Working both sides at once and working multiple points along the ridge of your nose. Direction of pressure is in towards your face and moving away towards your cheekbones.