Relaxation Self Massage Techniques
Learn some simple self massage and relaxation techniques to combat the effects of stress.
Stress and tension can be overwhelming at times, but there are ways for you to relax and feel better naturally.
Self Help Relaxation and Massage Techniques
Massage is a simple way of promoting feelings of well being. We all engage in some form of self massage from time to time. If you ever had a headache, you most likely rubbed your forehead or temples; and, when you stubbed your little toe on the coffee table, I'll bet you reached for your toe as you let out a few expletives. Massage is a natural, instinctual response to a hurt or ache in the body, just as the flight or fight response is when faced with imminent stress.
Some relaxing ways to deal with your body's response to both the aches and the stress, you might try the relaxation and massage techniques below:
- Conscious Breathing - just simply notice how you are breathing in this moment. Put one hand on your chest and one hand on your belly. Breathe long, slow breaths, inhaling through your nostril and exhaling through your mouth. Just become aware of your breathing as you let your body relax.
- Tense and Relax - begin with focusing on your breathe again. It's best to do this lying down or in a comfy chair. With each breathe become aware of how your body feels. Where is the tension? On each exhalation, let go of the tension. This technique involves tensing and relaxing each muscle group in the body. Go through each part of your body beginning with your feet and working your way up to your head or vice versa. Become aware of how it feels to let go in each spot. Tense the muscle for 10 seconds and then let go. Then give yourself 15 to 20 seconds to relax and just notice how the muscles feel when you let go and relax. Some examples of areas to tense and relax: clench your fist, tighten your upper arm by showing your biceps, tense your forehead, raise your eyebrows, clench your eyelids shut, press your shoulders back, shrug your shoulders, pull in your stomach muscles, slightly arch your back, tighten your buttocks, curl your toes. Notice the difference between tensing the muscle and then letting it go.
- Foot massage - sit in a chair or on the floor. Get comfy. You may or may not want to use lotion or oil. If you are sitting up, rest one foot on the opposite leg. Put one hand on top of the foot and the other closer to your toes, then stroke smoothly from your toes to your ankles. Glide your hands to the sole of your foot and massage the underside of your foot. Support your foot with one hand and with the other make a fist. With a circular motion move along the sole of your foot. Support your foot with one hand and work on each toe individually. Squeeze and gently twist and stretch each toe. Stroke around the ankle with your fingertips, as you stroke up toward the leg and then glide back to your toes. Finish by stroking your entire foot again. Do the same to your other foot.
Finally, one of the simplest ways to feel better - you could just simply walk barefoot in nature and let the earth massage your feet.
© Copyright, Sylvia Carlson, 2006. Reproduction without permission prohibited.
