Self-Massage

Self-massage may be the self-care technique with the most obvious and immediate benefits. Why should we massage ourselves? Because it feels good!

Okay, so self-massage needs little explanation, but there are some longer-lasting benefits. Many people, busy moving from one commitment to the other, can lose touch with what their bodies feel and where they feel it. Massaging yourself, especially neglected parts of your body, can help you reconnect with your body.

You may be surprised at where you’re sensitive and where you’re strong. You may have guessed that your neck and shoulders are prone to soreness and tension, but you may not realize how delicate the sides of your hips and thighs are. Conversely, you may be pleasantly surprised by how much pressure and force your glutes, back, hands, and feet can take. Take some time to get to know your body and you can get a better sense of what it needs to feel better.

Other benefits of self-massage

• Increase your circulation—while we encourage you to get regular exercise, a massage can also help improve circulation.
• Relieve tension—for example, massaging your temples can assist in reducing headaches and can temporarily reduce the pain of migraines.
• Relieve sinus pressure—gently applying pressure along your sinuses (right along your cheekbones) can help alleviate sinus pressure.
• Relieve symptoms of depression—creating a healthy mind-body connection can help lessen the effects of depression.
• Cut cravings—one study looked at people with cigarette cravings and found that self-massaged helped improve moods, lower anxiety, and reduce withdrawal systems. (1)

How often should I massage myself?

As often as needed (up to several times per day) (2)

Are there any risks to self-massage?

Some soreness, but less than with a traditional massage. Pay attention to your body’s signals.

Exercises

These exercises are only suggestions. If you know your body needs some attention in a certain area, please focus there.

Some things to keep in mind

• You can apply more pressure to your body than you think! Most people won't be able to hurt themselves doing these movements.
• At the same time, treat yourself with the same loving kindness you'd treat someone else with if you were giving them a massage.
• Some practitioners recommend working from the head down to the feet, others recommend starting from the feet and working up to the head. Please do whatever feels best for you that day, and don't worry if you "skip around" body parts.

Extremities

We store a lot of tension in our feet, hands, ears, and the top of our heads. If you have a limited amount of time, focus on those areas.

Ear massage

• Take hold of your earlobe between your thumb and index finger.
• Begin by applying gentle pressure in a kneading action, then increase the pressure gradually until you find your comfort "edge".
• Work your fingers up and around the outside of the ear, adjusting pressure and hand position as needed.
• Work your ears for three to five breath cycles.

Head/scalp massage

• Place all ten fingertips on the top of your head, the thumbs on the temples, the other fingertips on the crown.
• Pretend you're working shampoo into your hair and circle your fingers down your scalp, arriving at the base of your neck.
• Take note of any areas of tension in your scalp and give them the attention and pressure that feels right.
• Massage your scalp for three to five breaths.

Hand and finger massage

• Hold one hand within the other, turning your palm up and placing your "working" thumb in the center.
• Apply pressure with the thumb, first gently then more firmly. Use your other fingers to massage the outside of the hand at the same time.
• Work into the area on the perimeter, under your thumb (the "meat" of your palm") and above your wrists. Pay attention to where the sensation feels right and where you might need to adjust.
• Work up to the underside of your knuckles, then into the "webbing" between the fingers. (This area can take more pressure than you think!)
• End by giving each finger a gentle pull to stretch the joints. Shake your hands out, then switch.

Foot massage

• Sit in a chair or on the ground and cross one foot over the opposite knee. (For most people, this is easier when seated in a chair.)
• Stabilize your ankle with one hand and grasp the foot with the other hand. Gently roll the ankle in one direction five times, then reverse.
• Use both hands to massage the heel and up to the Achilles tendon (go as far up as you need to, possibly higher into your calf).
• Work back down to the heel, then begin move your thumbs over your arch, using the other finger tips to massage the top of the foot at the same time.
• Move to the "blade" of the foot (the outside edge), then to the ball of the foot and the underside of the toe knuckles.
• End by giving each toe a gentle pull. Gently slap your foot with a cupped hand, then switch sides.

Tapping

Most of these movements will make use of loose fists or cupped hands. Unless noted, please make sure not to perform these motions with an open hand -- that will feel more like a hard slap!

Chop Your Neck (In the Good Way!)

• Keep your hand flat for this exercise.
• Bring your fingers together and "chop" along the length of the opposite side of your lower neck and upper shoulder.
• Continue this motion for three breath cycles, then switch sides.
• Next, alternate chopping your neck. Forcefully exhale as you touch your neck, and enjoy the swinging motion of your arm.
• Repeat five times on each side.

Pat Yourself on the Back (and Shoulder)

• With a cupped hand, pat the top of your opposite shoulder using a circular motion. This is an area that you may already know feels a lot of tension, so enjoy giving yourself some kindness.
• Pat this area for three to five breath cycles, then move your hand to your back, behind your shoulder.
• Use the same circular pattern here for three to five breaths, then switch to the other side.

Tap Your Arms and Hands

• Keep your hand cupped and tap your way down the front of your opposite arm from your shoulder to your wrist.
• Flip your arm around and tap up from your wrist to your shoulder.
• Repeat three times, then switch sides.

Open Your Chest and Abs

• Clasp your hands together and begin to tap the top of your chest, starting from the front of one shoulder and working your way to the front of the other.
• Work your way down in this manner until you get to the bottom of your breast bone.
• Now separate your hands and use your fingertips to tap up and down your lower torso, down to the top of your pubic bone and out to your ribs.
• Tap this area for at least three breath cycles.

Tap Your Back

• Bring your hands into fists and curl your spine back, tucking your hips underneath you as you look toward your thighs.
• With the thumb side of your fists, begin tapping your lower back. Begin gently and work more firmly as you progress. Stay here for three breath cycles.
• Begin to move down toward glutes and up toward your shoulders. Stay here for five breath cycles.

Loosen Up Your Hips and Glutes

• From the same rounded position as above, begin tapping your glutes (behind). These are the largest muscle groups in the body, so don't be afraid to tap vigorously!
• After five breath cycles, rise to standing and bring your hands to your hips, flipping your fists so you're making contact with your pinkie side.
• Use circular motions to get into this sensitive area for at least five breath cycles.

Bring Circulation to Your Legs

People with less flexibility in their legs may find this easier when done from a seated position.

• Round your spine again and begin to tap the backs of your legs. Once you've reached the bottom of your calves, begin tapping up the insides of your legs. Repeat three times.
• End by tapping the front of your thighs with the heel of your palms, working from the top of your thighs down to the tops of your knees.
  

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