Learn to self-massage and send the pain away

The rush of the day ends up leaving us tense and with pain all over the body, doesn’t it? Muscle tension can be one of our body’s manifestations to say that something is wrong. To relieve pain, the tip is to invest in a good self-massage and, of course, seek medical attention if there is no improvement.

10 self-massage techniques

A great way to reduce everyday muscle pain is to bet on a well-made self-massage. Massage therapist Anilú Same explains that touching a painful area is something instinctive and automatic. “Performing this touch consciously can help us to reduce some discomfort”.

Fortunately, we are able to manipulate almost our entire body with self-massage and, although it does not provide the same level of relaxation obtained when performed by another person or professional, the mechanical effects of massage can be present in the same way, helping to improve blood circulation, muscle stiffness, analgesia, among other benefits”, says the masseuse. Want to know how to massage different parts of your body and relieve pain? So, check out these 10 tips well explained by the professional:

1. Self-massage to sleep

A relaxed body is synonymous with a good night’s sleep. And to take the pain away, you can do a quick and very relaxing self-massage. The main points are: neck, nape, forehead and hairline!

• Lying on your side on the pillow, massage the neck and trapezius region;
• Make pressure with your fingertips across the base of the neck;
• Repeat the movements on the other side;
• Then lie on your back and press your temples;
• With the tips of the fingers, make slides over the forehead and all over the face, from the middle to the sides;
• Finish performing the shampoo movementrubbing the scalp with light, circular movements.

2. Self-massage for the neck

One of the most common pains, neck pain is something extremely uncomfortable. Releasing tension points with a massage assists in muscle relief. In a matter of minutes, you can make this very simple and easy self-massage!

• Use the full length of your hand to to hug the neck area, performing kneading movements along it;
• With your fingertips, apply pressure to the base of the skull, maintaining pressure for 5 seconds at each point;
• You can also stretch the muscles in the region, flexing your head bilaterally, then back and forth, keeping in each position for at least 20 seconds.

3. Self-massage for the shoulders

Along with the neck, the shoulder is one of the regions where we accumulate the most tension. And, to relieve, the tip is to invest in kneading movements and punctual pressure with your fingers.

• Abuse the kneading movements. First bilaterally, with both hands;
• Then, unilaterally, using the opposite hand to perform the movements and reach other levels of pressure and reach;
• Make point pressures with your fingers where you notice the famous we;
• Finish with tapping movements, ‘patting’ the region, either with clenched fists or with a cupped hand.

4. Self-massage in the lumbar region

Also known as low back pain, lower back pain is a common complaint of age. And there are several reasons that cause this pain: incorrect posture, sedentary lifestyle, obesity and even cigarettes! Self-massage for this region basically consists of circular movements with the hands.

• Sitting, perform the kneading movement bilaterally, across the lumbar;
• Also make circular movements with the thenar part of your hands and use your thumbs for more localized pressure and sore spots.

5. Self-massage in the arms

One of the limbs that we use the most in our daily lives, the arms end up suffering the pain of all this exhaustion. In order to alleviate the discomfort caused by this effort, the tip is to bet on a massage throughout its length.

• Massage the opposite arm along its entire length;
• Start with the shoulders and make kneading until reaching the base of the hand;
• Perform the movements both in the medial part of the arms and in their lateral part in order to reach the different muscle groups in this region.

6. Self-massage in the hands

A self-massage that can be performed at any time of the day, the hand massage is very simple and easy to do. Just pinch and circle your palm and fingers!

• With a tweezers movement, apply pressure to the entire hand;
• Use your thumbs to make circular movements along the musculature present in the palm, performing these movements along all the fingers – which can be pulled one by one as well.

7. Self-massage on the legs

Great for those who practice a lot of physical activity, this self-massage consists of making kneading movements. A very efficient way to help with pain relief, the following techniques must be done very carefully!

• Sitting with straight legs, massage all the muscles in the front;
• You can use one or both hands to do the kneading movements simultaneously;
• To massage the posterior musculature, bend one leg (forming the number 4) and massage the back of the leg that is bent. Repeat the procedure with the other side afterwards.

8. Self-massage on the feet

Perfect to be done at the end of the day after that nice bath, this self-massage gives that relaxed feeling not only on the feet, but on the whole body. It’s worth a try at home!

• Sitting, place your foot in your lap and use both hands to massage your plant;
• With the thumbs, press all its extension, also mobilizing all the fingers;
• Don’t forget to make movements in the heels and ankles;
• You can also use tennis balls or a piece of broomstick to step/roll over while reading, watching TV, or doing other seated activities.

9. Self-massage for colic

There’s no way, whoever menstruates suffers, every month, with the famous cramps. A very annoying problem, it can even disrupt the performance of the day. To help, be sure to do a good self-massage, with slow, circular movements.

• Lying down, place one hand below the navel, apply medium pressure and make slow, circular movements;
• Then, with both hands positioned on the lower abdomen, make a ‘wave’ movement, starting the pressure at the base of the hand and continuing until reaching the fingertips, from the outside to the inside.

10. Self-massage for headache

Every now and then you hit that terrible headache that makes you nauseous and discouraged? How about doing a nice and relaxing self-massage? By following the right movements, you can relieve symptoms and have a more peaceful day!

• Press the temples and hold the pressure for about 5 seconds;
• Relieve and repeat this process a few times;
• Slide the fingertips, from the middle to the outside, starting at the forehead and extending through the head until reaching the nape of the neck;
• Then perform the ‘shampoo movementrubbing the entire scalp with the fingertips in circular motions;
• Finish with light taps, using your fingertips as if you were ‘playing the piano’ across the entire length of your head.

Did you see how easy it is to do a nice self-massage and relieve muscle tensions? If the pain persists, be sure to see a doctor! And no self-medicating, okay?

Videos about self-massage

Now that you’ve known various techniques and relaxation points for self-massage, how about visualizing the movements with those who have experience? Good idea, huh? Then follow along:

Relaxing self-massage to release all tensions

Take a few minutes of your day to invest in a very important person: you! With these great relaxing self-massage tips you can take some time for yourself and take care of your body with love and care.

Self-massage to sleep like a baby

A good night’s sleep reflects on the next day, doesn’t it? And to prepare your body and leave it very relaxed, how about investing in some very tasty self-massages? In this video, Renata França teaches you some movements to relax before bed!

Self-massage to leave your feet relaxed and pain free

Our feet end up feeling all the tension caused by everyday stress. If you want to send the pain away, then be sure to watch this video with amazing tips to do that wonderful self-massage on your feet!

Self-massage in the hands to make you lighter and more relaxed

Also known as palmar reflexology, self-massage in the hands is super practical, as it can be done at any time of the day and anywhere. Quick, it helps relieve those annoying pain caused by repetitive movements and, of course, muscle tension.

Self-massage to say goodbye to headache and muscle tensions

Anyone who suffers from a headache knows how this problem can be a hindrance. With this video, you learn some wonderful techniques to relieve not only this pain, but also muscle tensions. Be sure to check it out!

Taking a few minutes out of the day to do a really hot self-massage is taking care of yourself! If you are interested in this subject, then continue to learn more about the power of relaxing massage.