THE ARTICLE
Aren’t massages wonderful? They offer so many physical and mental benefits and are a superb complement to any exercise regimen. They are also important in terms of recovery – when muscles have to repeat the same movements over and over, they tighten-up and become more prone to injury. Massage is also helpful for tension headaches, insomnia, stress, and general aches and pains. But these days, many of us are feeling the pinch of the economic recession and we’re putting off the next massage due to its price. Fortunately, devices and techniques for self-massage are becoming more available and more popular, making the recommended weekly massage more accessible than ever.
An ever-increasing range of products has become available to help people do self-massage and videos and YouTube provides the how-to's. Foam rollers, which in the 90’s only were available to physical therapists, are now available for about $25.00. There is also a mushroom-shaped device called the Knobble II to press on and roll out knots, and a hook-like gadget for tough to reach spots on the back. Before shelling out any money, however, it’s important to remember that even normal household objects can be used as self-massage devices. Small balls of any kind, such as tennis, baseball, and golf balls, can be used on sore muscles for relief – as can your own hands. "Most people practice the art of self-massage without thinking about it, whether they are rubbing their forehead because of a headache, scrubbing themselves with a loofah sponge in the shower, or rubbing their feet after a long day," says Anna Walsemann, a yoga and Oriental healing instructor at New Age Health Spa in Neversink, New York. "These are all simple and natural self-massage techniques."
What massage of any kind can do for you is increase blood flow, flushing out toxins and helping muscles return to their normal size for a proper recovery. Massage can also release endorphins, our natural “feel-good” brain chemicals, and relax both mind and body. The reduction in stress provided by massage is of great value, as are the musculo-skeletal benefits. A research study from the University of Miami revealed that a 15-minute self-massage at work improved worker alertness and job performance, and reduced stress.
However, self-massage can’t provide all the benefits and relaxation that a trained massage therapist can. For example, a massage therapist will likely be able to better treat injuries and other problems that aren’t solved by self-massage. The adaptability of trained hands to sore muscles beats foam rollers any day. However, the best bet is to combine the two strategies, using self-massage on a workout-by-workout basis and occasionally go to a specialist for a more thorough job. Some specialists even offer seminars in how to perform self-massage.
Here are some techniques you can use to give yourself a massage on a regular basis:
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Before exercise, gently pummel your leg and arm muscles to stimulate blood flow. After exercise, use lotion and rub along your muscles with your palm or fist, in the direction of your heart.
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If you’ve been heavy on the footwork (running, tennis, basketball, for example), roll on a tennis ball or golf ball (depending on the size of your foot). Stand near a wall, supporting yourself with one hand, and place the arch of your foot on top of the ball. Add body weight over the foot, rolling the ball and massaging your entire foot.
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To massage your calves, sit with your knees bent and feet on the floor. Place your thumb just above your Achilles tendon and grasp your ankle. Press your thumb into your calf muscle and hold for several seconds, then move a half-inch upwards and repeat, all the way up to the knee. Repeat on the other leg.
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Fill an athletic tube sock with uncooked rice and seal with a rubber band. Microwave the sock for 2 minutes and you have a soothing massage tool to run up and down your legs and arms.
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Massage your shoulders and arms by giving yourself a bear hug. Cross your arms and hold a shoulder with either hand and squeeze. Hold for a few seconds, release, and repeat 3 times. Move your hands down your arms and repeat the squeezing until you get to your wrists.
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As with the calf exercise, you can massage your arm muscles more intensely by placing one arm across your chest with your elbow bent. Using your other hand, pinch your triceps, near the shoulder and hold for a few seconds. Release and move a half-inch down the arm and repeat. Pinch and release to the elbow, then pinch your biceps near your armpit. Pinch and release to the elbow. Repeat with the other arm.
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