Is there anything better than a massage? I think not. When they get right into *that* knot, the one that’s been bothering you for weeks. When you’re so relaxed you actually doze off a little bit. It’s pure bliss. Well, these self-massage techniques may not be quite so relaxing, but they will help you get rid of muscle tension and stress.
By Beth Ludolf
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1 Head
Stress levels and screen time – well, the bad posture it causes – can lead to muscle tension and headaches. Thanks to Coronavirus (and the release of Tiger King on Netflix) they’re both at an all-time high right now. Here’s what to do if you’re suffering.
Here's what to do:
Apply pressure to your temples with your fingertips. Rub in circular motions, slowly moving upwards along your hairline. Spread your fingers and continue the circular motions all over your scalp. Push both thumbs firmly into the hollows at the base of your skull (its a pressure point). Hold for 10 seconds, release and then repeat.
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2 Neck and shoulders
Neck and shoulder tension is usually caused by working at a desk all day – and that’s a real desk. Nevermind the makeshift offices we’re currently working from (bed, sofa, blanket in the garden).
Here's what to do:
Drop your shoulders down so the muscle is relaxed. Make small deep circles with your fingers starting at the shoulders, working up towards your neck. Tuck your chin to your chest and gently pull your head down – you’ll feel the neck muscle stretching – then place your hands your shoulders and bring your elbows round in a circle.
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3 Face
Did you know that muscles in your face can hold tension too (and that it can lead to wrinkles)? Did you also know that some people call facial massage ‘the natural facelift’? Try it in the morning, it will wake you up.
Here's what to do:
Start by gently pinching the skin along your cheekbones, brows and jawline. Press your palms into the face and gently press, sweeping upwards and outwards. Repeat this motion with your fingertips, starting in between your brows working up towards the hairline then run your thumbs outward along your jawline. Finish by working your palms upwards from the base of your neck.
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4 Hands
With all this hand-washing, your hands could probably use a little extra love right now. Moisturising them will keep them from drying out – and incorporating a massage is just that extra something-something.
Here's what to do:
Press your thumb into the palm of the opposite hand, applying pressure to the back with your fingers. Rub your thumb from the base of the palm upwards and then in circular motions across the joints. Grab each finger at the base and gently pull it upwards. Flip your hand over and work the tendons with your thumb. Hand cream will help with the friction.
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FAQs
How do you relieve tension in your head with self-massage?
Apply pressure to your temples with your fingertips, using circular motions and slowly moving upwards along your hairline. Spread your fingers and continue the circular motions across your scalp, then push both thumbs firmly into the hollows at the base of your skull for 10 seconds before releasing and repeating. This can help reduce muscle tension and headaches caused by stress or screen time.
What steps can you take to reduce neck and shoulder tension at home?
Drop your shoulders so the muscles are relaxed, then make small deep circles with your fingers starting at the shoulders and working up toward your neck. Tuck your chin to your chest to stretch the neck muscles, gently pull your head down, and move your elbows around in a circle. These actions target tension from desk work or poor posture.
How can facial self-massage help with morning tiredness or skin tension?
Facial self-massage can wake you up in the morning and ease built-up tension in your facial muscles. Gently pinch along your cheekbones, brows and jawline, press your palms upwards and outwards, then sweep your fingertips from between your brows towards your hairline. This technique can also help reduce the appearance of wrinkles over time.
What is the best way to massage your own hands after frequent washing?
Press your thumb into the palm of your opposite hand, applying pressure across the back with your fingers, then rub in circular motions across the joints. Gently pull each finger upwards from the base, work the tendons on the back of your hand with your thumb, and use hand cream to reduce friction. This keeps your hands feeling soft and relaxed after frequent washing.
Can you massage your neck and shoulders without professional help?
Yes, you can easily massage your neck and shoulders yourself using simple techniques. Start with deep finger circles along your shoulders and neck, stretch your neck by tucking your chin to your chest, and roll your elbows in a circular motion. These movements can effectively reduce tension from daily activities or makeshift workspaces.