Inspiration

At-home massage: Feel the knead

It’s not always convenient or cost-effective to get a stress-busting spa massage every month. But that doesn’t mean you can’t take the time to relax with some massage of your own, said Heather Fraelick, LMT, a clinical massage therapist on staff at the Galter LifeCenter.

“Massage is a very healing thing you can do for yourself with some simple techniques at home,” she said. “When you take some time to heal by releasing stress in your body, this will have a direct effect on releasing stress in your mind.”

Before your massage
Remember:

• Do not work over an area that’s inflamed or swollen.
• Massage is not recommended if you are on painkillers, ill or in severe pain.
• If you are pregnant or recently had a baby, it’s best to see a trained massage therapist specially certified in pre- and post-natal massage.

 Step 1
Start by getting in touch with your breathing to get centered.

“When people are stressed they have a tendency toward shallow breathing which can perpetuate stress even more because they’re not receiving the oxygen they need for their bodies to function properly and with ease,” she said.

Start by breathing into your lower abdomen and then let the inhalation fill all the way up into your chest like a balloon, and then slowly exhale out.

Step 2
Next, perform any or all of the following basic massage techniques:

1. Warming stroke. With your hand flat, glide and rub your palm across the muscle, switching hands with each stroke.

Benefit: Warms the muscle tissue.

2. Kneading it. Grab your skin and muscle and move your hands like kneading bread.

Benefits: Increases circulation and releases tension and toxins held in the muscle.

3. Tapping, knocking, pummeling. With a loose fist or loose karate chop pose, vigorously tap on the muscle, up and down.

Benefits: Supports and increases circulation and wakes up the muscle.

4. Jostling or rocking of the joint. Support the limb with both hands and quickly yet gently shake the limb.

Benefit: Supports the release of tension held in joints and tissue, which are affected by tight muscles.

5. Pressure Point. Place a tennis ball at a specific point on the body where you feel a “knot.” Put pressure on the ball or roll on the ball to stimulate the release of the muscle.

Benefit: Relieves pressure and strain in specific parts of the body.

Step 3
When finished, remember to stretch — holding it for at least 30 seconds to make sure the muscle stretches — and drink plenty of water to flush out toxins released during the massage.

This article was originally printed in Well magazine, the precursor to this site, in May 2008. Written and edited by the editorial staff of Well magazine and Well Community.

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