8 Self-Massage to Relieve Stress and You Can Do at Home or Office

Sitting at a desk for 8 hours a day can leave you with sore, stiff, achy muscles. But with a little self-care and self-massage, you can help work out tension and pain in just a few minutes.

There are several benefits of self-massage including:

  • You can perform it at home and in the office.
  • It’s less expensive than a professional massage.
  • Release tension
  • Stimulate the lymphatic system
  • Relieve muscle spasms and pain
  • Increase mental alertness
  • Calm the nervous system
  • Improve blood
  1. Head

  • Place your thumbs on your cheekbones, close to your ears.
  • With your fingertips, apply gentle pressure to your temples.
  • Make circles with your fingers, moving along your forehead until both hands meet.
  1. Jaw

  • With your fingertips, press up under your cheekbones, starting from the inside and moving out toward your temples.
  • Open & close your mouth as you apply pressure.
  • Once you reach your ears, press your thumb under your jawbone and pull your fingertips down the side of your face.
  • Repeat the pulling motion along your jaw, moving toward your chin.
  1. Neck

  • Place two fingertips on the back of each side of your neck, between your hairline and shoulder blades.
  • Apply steady pressure and hold.
  • Release and then roll your shoulders forward and backward slowly.
  • Repeat the release-and-hold pattern three times.
  1. Shoulders

  • Place your fingers between the side of your neck and your shoulder.
  • Squeeze the muscle you are holding (called the trapezius) and then press your fingers one at a time over the muscle, starting with your pointer finger.
  • Repeat on the other side.
  1. Hands and Wrists

  • Place a tennis ball on your desk and then place your wrist on top.
  • Spread your fingers and gently roll the ball up and down your wrist.
  • Then gently roll the ball along the fleshy part of your palm, from the left to right.
  • Repeat on the other side.
  1. Forearms

  • Hold out your arm with your palm up and use your other hand to cup and gently squeeze your forearm, just below the elbow.
  • Flip the extended arm until your palm faces the ground
  • Continue rotating the extended arm while gently squeezing the forearm down to the wrist.
  • Repeat on the other side.
  1. Knees

  • While seated, straighten and relax your leg.
  • Gently press the side of your knee with your fingertips or a knuckle and work your way around your knee.
  • Bend and straighten your leg a few times.
  • Repeat on the other side.
  1. Feet

  • Take off your shoes.
  • Press your foot down on a tennis ball and roll it back and forth.
  • Apply firm pressure and hold or roll the ball in small circles when you find points of tension.
  • Repeat on the other side.

Check out the following infographic with images of Self-Massage postures to Relieve Stress, posted by Ouill.com


Jane Hill

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