The Ultimate Guide to Self-Massage: 50 Tips, Tricks, & Guides

A competent massage can make or break an individual’s overall sense of health and well-being, but most people do not have the money to pay for regular sessions with a professional. Fortunately, the art of self-massage costs absolutely nothing while still yielding the same benefits as paying for a round when executed properly. The following guide proffers up some tips, tricks, information, and links to helpful guides for anyone who finds the prospect of self-massage appealing.

Why?

1. It’s easy.

   In spite of what one can assume when he or she hears the term “self-massage,” the techniques involved actually involve far less strain and stress.

2. It can relieve tension headaches.

   Many people already begin massaging their forehead when a headache or migraine descends, and for good reason!

3. It can ease insomnia.

   Because insomnia frequently involves anxiety and tension, self-massage acts as one possible route to finding a safe, healthy, and natural means of sleeping better.

4. Soothe muscles after exercising.

   Improve overall performance by introducing self-massage techniques following a vigorous workout routine, as doing so relaxes muscles, relieves tension, and keeps them strong and flexible.

5. Encourage the production of endorphins.

   Traditional massage and the solo variety both stimulate endorphin flow, making the procedure an option for those wanting to quell stress and depression the natural way.

6. Ensure greater flexibility.

   Relieving aching, strained muscles after working out (and in any spare time!) loosens them up and allows them to move with greater flexibility – which also helps stave off injuries as well.

7. Improve overall health.

   Massage bolsters the immune system as well as the muscles, so anyone desiring a natural, simple boost would do well to consider it an option.

8. Discourage injury.

   The improved flexibility and relaxation that comes with massage serves the greater purpose of reducing one’s chances of sustaining injury during or after a workout session.

9. Encourage better circulation.

   Increased blood flow results from a nice massage, helping the body remain alert, healthy, and firing on all 8 cylinders.

10. Allow for greater range of motion.

    One of the many benefits of massage – either solo or with a partner – involves providing relaxed, flexible muscles the ability to stretch further and move more smoothly within their designated range of motion.

11. Encourages tissue regeneration.

    Attempt self-massage on patches of damaged skin or muscle to coax the tissues to heal themselves harder, better, faster and stronger.

12. Reduce swelling.

    When muscles or joints begin to swell, try to quell some of the discomfort with a bit of competent self-massage and encourage the inflammation to peter out.

13. Bring oxygen and nutrients to muscles.

    Because massage encourages blood flow, the lucky muscles receive an increased flow of oxygen and nutrients that they need to perform to their greatest abilities.

14. Alleviate labor pains.

    The self-masseuse can calm the pains associated with labor by applying the proper techniques to keep the birthing process running smoothly and hopefully more comfortably.

15. Kill cramps and spasms.

    A soothing self-massage session can help an individual plagued with muscle cramps and spasms ease the torment in a safe, natural, and healthy manner.

16. Put simply – it relaxes the recipient.

    Even those who do not engage in athletic activity, suffer from insomnia, headaches or migraines, or plan on getting pregnant can still benefit from a round of self-massage. If nothing else, the relaxant property can end a hard day’s work on a comforting high note.

Tips & Tricks

1. Incorporate aromatherapy.

   Find a favored scent that encourages the desired feeling (relaxation, happiness, meditative, etc.) and incorporate an oil or lotion into a self-massage routine.

2. Incorporate different aids.

   Numerous online and brick-and-mortar retailers offer consumers a lovely variety of different toys and tools to create a more satisfying self-massage experience.

3. Golf balls have other uses!

   Snap up a couple of spare golf balls and use them as a means of massaging the bottom of feet. It takes some getting used to, but is well worth the effort.

4. Go in a circular motion.

   One of the best techniques for any type of massage involves rubbing the affected area in a steady circular motion to reinvigorate the muscles, skin, and nerves.

5. For shoulders, use the opposite hand.

   Grip left shoulders with the right hand for better grip and flexibility when self-massaging that particular area of the body.

6. It’s not just about the stroke.

   Always remember that a self-massage session doesn’t always involve using the proper strokes. Applying pressure while doing so only enhances its effectiveness – the deeper the better.

7. Pain doesn’t have to be the motivator.

   While most people site relaxation and pain relief as their primary motivators for performing a self-massage, the benefits transcend reserving them only for pain relief.

8. Self-massage sessions don’t have to last long.

   If time is of the essence, understand that self-massage doesn’t require a long, involved span of time. 5-15 minutes a day still grants many of the positives associated with the procedure.

9. Use self-massage to emulate digestion.

   Encourage efficient digestion by self-massaging the abdomen in a clockwise direction after meals – the same process the body naturally uses to break down food in the stomach.

10. Concentrate on joints and bones.

    Because the most intensive pain and strain understandably happens near the joints and bones, the self-masseuse should focus her or his attention to these potentially problematic areas.

11. Try for mornings and evenings.

    Both times of day generally involve stiffened, sore limbs and joints, so try and time quiet self-massage sessions to fall within them. Before and after exercising is also a grand idea as well.

12. Pamper the feet.

    For extra comfort during a foot massage, perform the soothing rubbing action with a warm water soak with Epsom salts or scented bubble bath.

13. Pinch!

    One interesting technique to introduce into a self-massage routine is the simple, St. Patrick’s Day-friendly act of pinching to wake up nerves, alleviate stress and tension, and increase blood flow.

14. Score a stress ball.

    For a quick daily de-stressor, invest in a stress ball or other resistant item and perform a vigorous hand massage before getting back to assignments.

15. Pad the forehead.

    Those who suffer from tension headaches or migraines may want to lean their head on a padded surface – or, alternately, place a wet washcloth on their foreheads – for added relief while executing a head massage.

16. Apply some heat.

    Use warmed water or oil, a heating pad, or even everyone’s old friend friction to improve the effectiveness of a self-massage session.

17. Learn about pressure and trigger points.

    Read up on the human body’s special trigger and pressure points and tailor self-massage to specifically target them.

18. Try heeling.

    For a more intensive massage, use the heels of the palms rather than the finger tips to dig deeper into the tissues.

Guides

1. Massage Therapy at U Healthy

   U Healthy’s extensive guide to massage of the partnered and solo varieties provides readers with some great tips and tricks regarding the best techniques for maximum effectiveness.

2. Self-Massage for Athletes

   Even those outside the athletic persuasion can benefit from these excellent videos on performing self-massage on the feet, back, shoulders, hands, arms, torso, legs, and neck.

3. Massage Nerd

   The Massage Nerd website stands as one of the best online resources for information on all different manners and methods of stress relief – from videos to product reviews and even relevant social networks.

4. SaveYourself.ca

   Learn more about pain and pain relief alike with this intensive and largely free guide to taking charge of sore joints and aching muscles.

5. How to do a Therapeutic Self Massage

   Join Expert Village’s fitness guru Angela Joyce for a series of quick videos illustrating the best techniques to use for different self-massage situations.

6. Self Massage at Suite 101

   The aspiring home masseuse would do well to read over these articles and product reviews for information on getting the most out of self-therapy.

7. Dö-In: The Ancient Art of Rejuvenation Through Self-Massage

   Download this free PDF to learn more about how to work Shiatsu and Dö-In strategies into a self-massage session.

8. massagevideo’s Channel

   All of the videos available on this YouTube channel revolve around self-massage, massage, yoga, reflexology, acupressure, meditation, and other means of alleviating pain, stress, and anxiety.

9. debalzar’s Channel

   Erwin Macias’s YouTube channel hosts a few neat videos on self-massage as well as a few other useful exercises.

10. Self Massage

    This 17-video playlist by Massage Nerd serves as a great how-to guide to alleviating pain, relaxing, and appreciating all the art’s solo potential.

11. “Massage Therapy for Stress Relief and Much More” at WebMD

    In spite of the title, Susan Seliger’s article actually focuses on the whats and whys behind self-massage techniques.

12. Self Massage at LIVESTRONG.COM

    Browse all of LIVESTRONG.COM’s writings on the different types of self-massage techniques as well as the myriad health benefits that practitioners enjoy.

13. “Self Massage: Guide to Self Massage Equipment and Techniques” at Associated Content

    Anne Wright provides visitors with an overview of getting the most out of a self-massage session.

14. Massage Luminary

    Scroll through the menu of this Hudson Valley-based studio for some great expert tips on receiving a soothing massage without having to pay a professional – or snag the services of a friend!

15. Shiatsu Self Massage

    Check out this .jpg, which illustrates the different trigger and pressure points and techniques that comprise the basics of Shiatsu self massage.

16. “10 Self Massage Therapy Products Under $20″ at Associated Content

    For the self masseuse on a budget, Jolynne M. Hudnell shares her findings regarding the best products to use on sore, aching bodies.

Self-massage is an excellent way to alleviate pain and stress as well as relax after a rough day. Without ever having to shell out money for an expensive masseuse, men and women looking for a little quick relief need only look over the aforementioned tips, tricks, and guides to make their lives just that much better.

Did you enjoy this article?

This entry was posted on Wednesday, June 16th, 2010 at 8:06 am and is filed under Uncategorized. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.