Self Massage Techniques

Self Massage Techniques

Fitness Tip of the Day

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Have you ever had a massage and wish you could every single week but can’t afford it. Let’s face it a professional massage is incredible especially when the massage therapists knows exactly what they are doing. Well now you can give yourself a massage to relieve stress and sore muscles from training hard.
Try these self massage tips so you don’t have to shell out some serious cash for a professional massage to relieve the tension in your body and improve your circulation.
Neck1. Massage your neck and shoulders. Massaging your neck and shoulders can help relieve headaches and relief sinus pressure.
~ Gently but firmly work your fingers in small circles starting from your the base of your skull and working down towards the shoulders, left hand and finger on the right side. When you feel a knot, work it out in small circles with your fingers, massaging clockwise and then counter-clockwise. Now switch right hand to left side and repeat.
~ Place your hands into fists and gently rub your spine in a circular motion on your upper neck using the knuckles.
~ Place your fingertips at your ears and gently move them down your jaw and repeat.
~ After you have worked out all the knots, stretch out your shoulder blades by hugging yourself and slowly rotating your head from side to side.Abdomen Massage2. Massage your abdomen. This massage is perfect for menstrual pain for your females and can help improve your digestion  for all.
~ Stroke one hand after the other around your abdomen in a clockwise direction, lifting one hand over the other in a continuous flow. Increase the size of the circle to cover the whole area, then gradually make it smaller again.
~ Apply static and circular pressures all around the abdomen, following the outline that you traced with your strokes in step one. Use one hand on top of the other, or the palm of just one hand.
~ Bend your knees over to your left and knead the right side of your abdomen with the fingers and thumbs of alternate hands. Then bend your knees to the right and knead the left side. Rubbing the sides of your abdomen in circular motions.

Back Massage3. Massage your back with a ball, any size depending on how deep you need to reach. The smaller the ball the deeper you can reach.
~ Take a ball of any size, from a tennis ball to a basketball or use a rumble roller, and press it up against a wall with your back. Move your body back and forth and in circular motions to relieve the pressure from your back.
~ Place a ball on different parts of your back, from your lower to your upper back, to relieve the tension from different parts of your body.
~ Using a Rumble Roller gently roll up or down the roller until you find a trigger point or a painful area. Then, stay rolled over the area for at least 30 seconds. This will hurt a bit, but it will relieve the tension from the area afterwards.


Hand Massage4. Massage your hands by gently squeezing one hand with the other between the palm and fingers.
~ Squeeze each finger and run the thumb from your other hand along the joints of the fingers in a circular motion.Hold the finger at its base and gently pull it up so that you’re stretching the fingers upwards. Use your thumb to stroke the tendons on the back of the hands.
~ Use your thumb to put pressure on your palms and wrists, moving it in a circular motion.
~ Stroke your palm gently from your fingers to your wrist.


images_RumbleRoller Round 125. Massage your legs by gliding your fingers over your legs beginning at your feet and working all the way up to your waist.
~ Start with light circular motions with your fingers locating the knots and pressing firmly to release the tension.
~ Try the drumming technique. Use the side of your hand to make a gentle chop all the way up your leg.
~ Using a rumble Roller makes massaging your legs much easier by moving back and forth on the Rumble Roller you will be able to find those tension spots.



Foot Massage6. Massage your feet. Aren’t you glad you took a shower first?
~ Dig your thumbs in a circular motion into the soles of your feet and the bottoms of your toes. You can also start at your ankle and rub your thumbs outwards across the top of your feet and down the toes.
~ Massage the soles of your feet either by creating circular motions with both of your thumbs.
~ Use your fingertips to stroke your ankle up and down.
~ Squeeze your Achilles tendon several times.

Learning these techniques and performing them each week will help relieve stress and help you perform more efficiently each day.
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