Self-massage techniques to relieve muscle tension

Did you know that you have your very own massage therapist with you at all times? Your hands! Here are some self-massage techniques to reduce tension from head to foot that are worth a try.

• Place one or both palms on your abdomen and rub it in clockwise circles.
• This is the same direction that food naturally moves through your intestine, so your massage will help to stimulate digestion.

• Massaging your muscles after exercise may help to encourage waste removal and speed muscle recovery.
• Rub along your muscles with your palm or fist, moving in the direction towards your heart.

• Clasp your fingers and rub the heels of your palms together in a circular motion.
• Take one thumb and massage the area just below your other thumb in circular motions, moving outwards to the centre of the palm.
• Repeat with the other hand.
• Release your fingers and use your thumbs and index fingers to knead your palms, wrists and the webbing between your fingers.
• Gently pull each finger of the other hand.
• Finish by using your thumb and index finger to pinch the webbing between your other thumb and index finger.

Lie on the ball to get at that hard-to-reach spot between the shoulder blades or to soothe tension in your lower back.

Stick it under your desk at work. When you need to soothe your feet, take off a shoe and rub your feet over the balls.

• Clasp your fingers behind your neck, pressing the heels of your palms into your neck on either side of your spine.
• Massage up and down in slow, deliberate motions.
• Press the fingers of your right hand on the muscle along the left side of your neck below the base of your skull.
• Tilt your head to the left and rub downwards until you reach your shoulder.
• Repeat three times; switch sides.
• Stretch your head back so that the top of your chair presses into your neck below your skull. Hold for 20 seconds.

• Place your finger pads just above your nose, press down and rub outwards, tracing your brow line as you go.
• Repeat two or three times.
• Place fingers below your eyes and to the sides of the bridge of your nose, rubbing outwards and moving downwards with each stroke.
• Massage your cheekbones, starting at the centre of your face and moving out towards your ears.
• Finally, place your thumbs on your temples and massage in small circles.

• Give them some heat. Rub your hands together vigorously until you feel the skin on your palms begin to warm up.
• Then cup one hand over each eye. Feel the heat from your hands relax your eyes.

• Cross your arms over your chest and grab a shoulder with either hand.
• Squeeze each shoulder and release three times.
• Then move your hands down your arms, squeezing and releasing until you get to your wrists.

• The smell of lavender and the gentle massaging motions you make as you work the oil into your feet will help you to unwind.
• Put on a pair of socks to prevent the oil from rubbing off onto your sheets before bed.

The motion helps to rejuvenate tired fingers and hands, and strengthens your hands.