DIY Massage Techniques

How to massage your head
Any stressful even can give you extreme headache. Try these exercises:
1. Place your thumb on your cheekbones, close to your ears.
2. Gently rub your temples (the soft spot between your ear and the corner of your eye), applying pressure.
3. Gradually move your fingers up along your hairline on a circular motion, applying firm pressure. Move them up to your hairline until your fingers meet in the middle of your forehead.
4. Massage your entire forehead and scalp.

How to massage your hands
Typing all day long can cause severe strain in your fingers and wrists and may ultimately lead to carpal tunnel syndrome which is a very debilitating condition. Here are the steps to release the tension in your hands:
1. Raise your left hand, palm facing outward. Using your right hand, pull the fingers back toward your wrist until you feel a slight stretch. Remain as is for 5 seconds. Do the same on your right fingers.
2. Press the palms of your hands together (like you’re paying) at the chest level. Then, slowly lower them down towards your lap. You should feel a stretch in your wrist. Hold on for 5 seconds.
3. For 5 seconds stretch your fingers wide.
4. Curl your fingers into a fist, starting with your little finger. Curl your wrist inward until you feel a stretch. Again, hold on for 5 seconds.
5. Massage the inside and outside of your hand and gently shake them out.

How to massage your feet
Standing for long hours, wearing high heels, and playing hardcore sport games can cause foot pain. Don’t worry, with these simple steps, you can relax your feet:
1. Place a tennis ball under your left heel. Stand and put your body weight onto the ball.
2. Slowly roll the ball from your heel to the base of your toes. Spread your toes wider as the ball touches them.
3. Do the same with your right foot.
4. Using a water bottle, roll it back and forth under each of your foot.

How to massage your shoulders or back
Sitting in your desk all day long can also put a lot of strain and tension in your shoulders right down through your lower back. Here’s how you deal with it:
1. You’ll use tennis ball again. Lay on the floor with the ball placed near the painful area (such as your lower back or shoulder).
2. Roll the tennis ball around until you hit the most painful spot.
3. Lie down for 1 to 5 minutes or until your muscles have relaxed.
4. Stroke your shoulder with your right hand, staring from the base of your skull down to the side of your neck, arm and elbow. Glide back to your neck and repeat the steps to your right shoulder.
5. Clench your right hand into a fist and gently pound your left arm. Do the same on your right arm.

How to massage your knees
After a strenuous workout in the gym or an hour of marathon, the nerves and tendons in your knees are likely to get swollen, resulting to pain.
1. You can release the pressure in your knees using a foam roller. Simply place the roller underneath the tensed area. You will easily identify the areas where your muscle fibres have tightened up because when you hit them, they are very painful.
2. Be careful when using the foam roller. Try to maintain deep, relaxing breaths and don’t flex or your knee pain might just get worse!

 

Remember to seek advice and be careful!

 

Best wishes, Steve