Week of the ‘Self-massage’: Effective techniques to relieve muscle pain
We all experience muscle pain and discomfort at some point in our lives. One of the most common causes is muscle tension, so it is vital to know how to relieve it with self-massage, since we do not always have the possibility of going to a professional.
In this gallery we show you the best self-massage techniques and we give you the best tips to relax your muscles without leaving home. Click and start feeling better!
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Benefits
Massaging yourself is an effective way to reduce muscle stress and swelling. In addition, it is a very relaxing activity that will allow you to reduce your anxiety levels.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
head massage
Use your fingertips to massage the skull. This will increase blood flow and release tension.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Neck
We accumulate a lot of tension in the neck, especially if we work in front of a computer. Use both hands to apply pressure to the sides of the neck, then stretch the muscles by moving your head to several different angles.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Jaw
We often tend to forget regarding this part of the body, in which we nevertheless accumulate a great deal of tension. We must massage the jaw with our fingers, making circular movements while applying pressure.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
sinus relief
We can relieve the pressure in the nasal cavities by placing our fingers on the nose and massaging it from top to bottom.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Soothe tired eyes
Rub your hands together until they start to generate heat. Then fluff them up and place them over the eyes. The heat generated will soothe the eyes.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
hug yourself
Put your hands behind your shoulders and squeeze lightly. She repeats moving her hands vertically.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
pinch the arms
Cross one arm and lightly pinch the triceps, near the shoulder. Progressively lower your arm, pinching for a few seconds before releasing.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
hands and forearms
Squeeze a stress ball (a tennis ball works too) to train your hands and forearms. This activity, in addition to strengthening your muscles, will relax them.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
hand massage
Apply some lotion and massage your hands well. Two care in one!
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Post lunch massage
Rub your belly clockwise following a meal. This will help stimulate digestion.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Fist massage
Use your fists to gently punch the legs and arms. This will increase blood flow, although you should avoid this massage if you bruise easily or are taking blood thinners.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
calves
You should massage your calves, especially if you wear heels on a daily basis. You should start from the Achilles tendon and continue to the knee.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Foot massage
Fill a shoe box with golf balls and put it under your desk. Then kick off your shoes and enjoy the foot massage whenever you need it.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Foot massage
You can also use your fingertips to massage the soles of your feet. Start gently and increase the pressure if you need to.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Foot massage
Another alternative is to place the fingers of the hands between the toes and move the ankles with small rotations.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Lavender oil massage
Massaging your feet with lavender oil before bed is quite relaxing. Remember to put on socks followingwards to prevent the sheets from soaking up the oil.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Balls and other massage tools
Although we can perform most massages with our hands, it is also convenient to have accessories such as balls or rollers.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
foam roller
The foam roller, for example, is ideal for practicing the myofascial release technique.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
thigh massage
A good way to massage the fascial tissue along the thigh is to apply pressure with a foam roller. Gently move up and down, though remember: it can be a bit painful!
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Buttocks
Suffering tension in the buttocks can trigger a series of aches and pains such as lower back pain. Sit on a foam roller, cross one leg and do light movements.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
upper back massage
Lie down on a foam roller with your arms crossed. Then use your legs to gently move up and down.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
dorsal
You can massage the back and underarm muscles with a foam roller.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Back massage
Place a couple of tennis or lacross balls between your shoulder blades and gently lean back on them. Remember to do it carefully, as it can be painful at first.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
Trigger point on the gluteus
Use a ball to find a trigger point in your glute to help release tension and pain. This will cause you some discomfort, so do it gently and gradually increase the pressure.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
foot arch
Massage the soles of your feet with a tennis ball. This part of the body tends to accumulate a lot of tension, so this step is vital.
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
homemade heating pad
Microsoft and partners may be compensated if you buy something using the recommended links on this page.
