Using Self Massage to Relax and Repair

The subsequent techniques for self-massage serve as a straightforward manual to the various forms of massage that can be employed to achieve optimal outcomes. Aromatherapy massage is not complicated or arduous and can be incorporated into a healing process.

Always massage in the direction of your body, which is towards your heart. When massaging the abdomen, follow a clockwise motion, utilizing circular movements that align with the flow. Take into consideration the individual you are massaging, ensuring that it is a comforting and soothing experience, particularly when dealing with the young and elderly.

Post-exercise, massage is a beneficial method to aid the body in eliminating toxins that have accumulated during physical activity. As massage assists in the release of toxins, it is essential to consume ample fluids (preferably water) afterwards to flush the toxins from the system. This will also help alleviate any discomfort or soreness associated with vigorous exercise.

Self Massage Techniques  – Types of Massage

Effleurage (Stroking Movements)

This is a series of gentle strokes enabling the essential oils to penetrate the body, helping to bring about a state of calm and relaxation. Use the whole hand to do short or long strokes, these can be firm or gentle depending on how you feel. This type of massage helps to increase circulation, relaxation of the muscles and relieve the body of stress and tension.

Petrissage (Kneading Movements)

Petrissage is gentle kneading movements, like kneading dough. The art of petrissage is never to cause pain or discomfort and should be performed slowly and carefully. It is usually used on the back, muscular and fatty areas, and is good for releasing trapped toxins, relaxing muscles and encouraging the lymphatic system to flow. As you perform each kneading movement put a slight pressure on your thumbs.

Friction (Circular Movements)

Especially beneficial for areas that are cold or of poor circulation. Rub the skin in circular movements with the flat of the hand.

Next we will discuss how these methods can be used on different parts of the body and the benefits.

Areas to Massage

When it comes to massage, there are several areas of the body that can benefit greatly from this practice. One such area is the neck and shoulders, which often accumulate tension and stress. By using gentle strokes and applying pressure to these areas, self massage can help alleviate muscle tightness and promote relaxation.

Another area that can benefit from self massage is the feet. Using techniques such as rolling a tennis ball under the feet or using a foot massager can help relieve tension and improve circulation. Additionally, self massage can be done on the hands, which can help reduce stiffness and promote flexibility.

Another popular form of massage is aromatherapy massage. This type of massage combines the benefits of massage therapy with the use of essential oils. By incorporating essential oils such as lavender or eucalyptus into the massage, aromatherapy massage can provide both physical and mental benefits.

The oils are often chosen based on their specific properties, such as relaxation or invigoration. Aromatherapy massage can be performed on various areas of the body, depending on the desired effect. For example, lavender oil may be used for a calming massage on the back or temples, while peppermint oil may be used for a refreshing massage on the feet or scalp. Overall, both self-massage and aromatherapy massage offer unique benefits for different areas of the body.

Head Massage

Put your aromatherapy oils on your fingertips and use the fingers to massage around the head. It is only the fingertips that are used to gently but firmly go around and over the head.

For Headaches

Start at the base of the neck and work upwards to the base of the scalp. Use the fingers in firm, but not hard effleurage strokes. Continue for as long as is necessary. It may also help to include the shoulder area.

The Neck

Using the whole of the hand, at the base of the neck place a hand each side of the vertebrae (never put pressure on the vertebrae), use small but firm circular movements, work from the base of the neck, and continue upwards to the base of the scalp and then down the sides of the neck. Work around the sides of the neck using gentle but firm movements.

The Shoulders

Use the thumbs and palms to massage with effleurage and petrissage actions, moving from the base of the neck outwards to the shoulder. You may also find it beneficial to take in the shoulder blade area by making large circular movements around the top of the shoulder to just under the shoulder blade.

The Arms

Using upwards strokes from the wrist to the armpit. Using petrissage on fatty and muscular areas as appropriate.

The Back

Starting from the lumbar region of the back, use effleurage strokes, put one hand either side of the vertebrae, using the whole hand, flat against the back stroke up towards the shoulder around and over the shoulder blade and slide down again the sides of the back. (Do not massage over the vertebrae). Repeat as often as is wished.

The Abdomen

Using effleurage strokes, use circular movements in a clockwise direction only.

The Legs

Always massage the legs upwards from the ankle to the thigh using effleurage strokes. Where appropriate use petrissage on the fatty or muscular areas. (Never over varicose areas)

The Reproductive area (Women)

Using effleurage strokes start at the lower back and slide over the hips, then slide each hand over the abdomen. Use the whole of the hand flat against the skin.

The Feet

Massage in an upwards direction from the toes to the ankle, if you are lucky enough to have someone do this for you, thumbs should be on the sole of the foot with the fingers on top, if you are doing your own feet you may find it easier to have your thumb on top with your fingers underneath.

Conclusion

In conclusion, self massage techniques offer a simple and effective way to relax and repair the body. Aromatherapy massage can be easily incorporated into a healing routine, providing soothing and comforting experiences. It is important to massage in the direction of the heart and follow clockwise motions when massaging the abdomen. Post exercise massage aids in the elimination of toxins, so staying hydrated with water is crucial to flush out these toxins and alleviate any post-workout discomfort. By embracing self massage, individuals can enhance their well-being and promote overall physical health.