Self massage is a wonderful way help keep you going between appointments. Here are a few self-massage routines to bring you relief from headaches, tight neck and back muscles, and sore leg muscles.

Head and Jaw

1. Put a couple of drops of essential oil in the palms of your hands (lavendar is especially good for relaxation) and rub them together.
2. Cup your hands over your face, and inhale for a few breaths.
3. Move your hands to the sides of your face, and using your fingertips, gently massage your temples for 30-60 seconds in a circular motion.
4. Move your fingertips along the side of your face to your jaw, and again, massage the joint in a circular motion.
5. Move your fingertips along your jawline, and when you find a sensitive area, spend some time gently working out the tightness.

Neck

1. Turn your head to the right, and, with your right hand, “hook” your fingertips into the left side of your neck just behind the SCM – that’s the muscle that “pops” out when you turn your head – it runs from your jaw, and attaches to your collarbone and your sternum.
2. Move your fingertips along the length of the SCM. When you find a “spot” apply a bit of pressure.
3. Using micromovements, turn your head left and right, bring your right ear to your shoulder, and drop your chin toward your chest.
4. Repeat on the other side.

Shoulders and Back

1. Start by bringing some movement into your shoulders – lift them up, press them back, drop them down – do a few rounds moving shoulders clockwise, and then reverse direction. This gets the blood flowing and warms up the muscles.
2. Similar to the SCM neck technique, take your right hand and hook your fingertips into your left shoulder, about half-way between your neck and arm.
3. Rotate your shoulders while applying pressure into any sore spots on your upper trapezius muscle.
4. Repeat on the other side.

Another favorite technique of mine is to use a small ball – either a lacrosse or tennis ball – to work out tension in your upper back.

1. Put the ball into a sock, and, holding the top of the sock with your right hand, toss the ball over your left shoulder.
2. Position the ball between your shoulder blade and spine, and lean up against the wall, using your body weight on the ball to apply pressure into any sore spots.
3. If you can, move your left arm forward and back to work into any stubborn spots.
4. Use the sock to move the ball up or down as needed along your back.
5. Repeat on the other side.

Hips and Glutes

Hips and glutes can also be challenging to self massage, but a foam roller can work wonders. You can roll the front of the hips, where your legs and body meet. You can also roll the side of the hips, the inner thigh, and the glutes. Remember to move slowly and mindfully over the roller, as foam rolling can be really intense.

1. Position yourself over the foam roller, supporting yourself with your hands, and allow gravity to do the work for you.
2. When you find a tight spot, relax into the roller. Take a few deep breaths.
3. Hold for 30-60 seconds.
4. Repeat as needed along the front of the hips, side of the hips, and glutes.

Quads

Quads are pretty easy to self-massage, since they’re so accessible. You can use a massage tool, such as a harmony roller or The Stick, to work out sore quads. If you don’t have a roller, a rolling pin from the kitchen works. Or, you can use your forearm. I like to start just above the knee, and work out the sore spots in a circular motion with a GENTLE elbow. Then I switch to my forearm, and work my way up, alternately applying pressure and holding, or moving in a circular motion.

Calves

The best way to get into calves is with a foam roller. Please the foam roller on the floor, and position your left lower calf onto the roller. Allow gravity to do the work for you. If you need more intensity, cross your right foot over your left. Repeat on the the other side.

Hands and Feet

My favorite for both hands and feet is the Rubz Massager. It’s a small rubber ball with soft spikes on it. Roll in your hands to loosen up your hand muscles. For feet, place the ball on the ground. From a standing or sitting position, place your foot a top the ball, and roll the ball under your toes, along the arch, and under the heel. When you find a tender spot, apply a bit of pressure for 30-60 seconds, or until you feel the muscle soften.

In addition to self-massage, regular exercise, meditation, and getting out in nature are all wonderful ways to hit the reset button. You can also book an appointment with me!