How to Massage Yourself: Complete Step by Step Guide

It happens!

You need a good massage but you have no one around for massage, right?

The good news is that it’s still possible to give yourself a soothing massage for relaxing!

This is a complete step by step guide for massaging yourself, Lets dive right in

Massage Your Head: 

Head massages are a great way to relax the overall body. It also helps in releasing the tension and stress of the body. 

Here’s how you can massage your head by following the simple techniques.

Step No.1: Setting up for the massage:

  • First, you need to do some meditation. 
  • Sit on a comfortable sofa, and support your back.
  • Make sure that you are sitting cross-legged
  • Inhale and exhale for around 2-3 minutes. 
  • Give your head some rotation. 
  • Now move it up and down. 

Pro-tips:

  • Use oil while massaging your head: Avocado and coconut oils are useful in terms of health and moisturization. 
  • It is recommended if you get a good bath before doing a head massage.

Step No.2: Circular Motion:

  • Place both your hands on the top of your scalp. 
  • Rotationally, move your fingers around your scalp.
  • Starting from the front-hairline, gradually go backward.
  • Slowly stimulate more rigorously. 

Do you know: Using essential oils or scented candles, while massaging your head can release the stress in your body.

Step No.3: Massage like you do shampoo:

  • Now take one hand, and place it on one side. 
  • With the help of your fingertips— shampoo your head.
  • Keep on changing the direction from one part to another.

Step No. 4: Pressing and lifting

  • With both your hands, gently press the two sides. 
  • Press and build traction going upwards. 
  • Once you go up, lift your hands. 
  • Now go back again, press the sides—not too hard, not so smooth.
  • Repeat the following steps 10-12 times. 

After a long day at work, we all get headaches; you can easily get rid of the drowsiness and fatigue by following this simple head massage. 

 

Massage your Neck

Massage therapy is a perfect way of treating the tense and sore muscles of the body. Besides, massaging has both physical and mental benefits. Poor posture is one of the biggest causes of neck and shoulder pain.

We will follow a simple step technique to treat the tightness of the neck—It’s also helpful if you have a knot of muscles. 

Step No.1: Setting up for the massage:

  • Make yourself comfortable by sitting on a soft chair. 
  • Cross your legs and take a deep breath. 
  • Apply some oil on your neck/shoulders. 
  • Rub it gently in an upward motion. 

Pro-tip: It is recommended to have background music while doing a neck massage. White noise works perfectly when it comes to tense muscles. 

Step No.2: Stretching the muscles:

  • Give your body a firm posture. 
  • Exhale and inhale—repeat ten times. 
  • Stretch your neck across the head and wait for a few seconds. 
  • Now, gently pull it away from your shoulder. 
  • Bring your neck to the original position. 
  • You will feel a gentle stretch in your neck.
  • Repeat the same step for the other side as well. 

Do you know: Your neck and shoulders hurt because of the increased tension and muscle knots. 

Step No.3: Compressing the neck:

  • Take both of your hands, and slide it to the back of the neck. 
  • Gently, press the neck inside and outside. 
  • Gradually, increase the intensity and start giving compression. 
  • Compress your neck up and down a couple of times. 

Step No.4: Dig inside:

  • Place your hand on the back of your neck. 
  • Now make a curve shape with your fingers. 
  • Dig inside with the help of your fingers.
  • Keeping the same position, go upward and downward. 
  • Now, with the fingers—stretch the muscles from the spine outwards. 
  • Pull the muscles away and repeat it a couple of times. 

Pro-Tip: The above step will treat the stiffness of the neck. 

Step No. 5: Rub your neck in a circular motion:

  • With the help of your right hand, rub the left side of your neck. 
  • And with the help of your left hand, rub the right side of your neck. 
  • Now gently press the sides in a circular motion. 
  • Make your way up from the skull of the base to the upper shoulder. 

No need to worry: If your blade trap area (The area from the skull base to the shoulder) is hurting, there is no need to worry. It’s quite normal; there must be some stiffness or knots in that area.

Step No. 6:Lifting and Squeezing:

  • Loosen up your body and try to meditate for a couple of minutes. 
  • Now lift the back of your neck (Just where your hairline ends).
  • Lift it gently, and in a squeezing manner, go in an upward direction.
  • Keep on changing your hands. 
  • Now with your hands on the back of your head, lean backward
  • Rotate your head a couple of times, and put pressure on your neck. 
  • While inhaling and exhaling—move your neck up and down.
  • And you are done!

By following the above self-neck massage technique, you will be able to release the neck and shoulder tension. Give yourself a little present, which will definitely lead you to a peaceful sleep and a refreshing morning.

 

Massage your Feet:

Medical research suggests that massaging specific pressure points of the feet can heal inflammation, and it can increase the blood circulation. Let’s learn how to self-massage your feet. Just follow the easy steps below…

Step No.1: Setting up for the massage:

  • Firstly, you need to sit on a sofa or an upholstery chair. You need to have enough range of motion to get to the foot. 
  • Once you are all set, rotate your foot. If you are easily able to move it, that’s perfect, and you are good to go. 
  •  Clean your foot with lotion and apply some oil—It’s the most important thing before you start your massage. 

Step No.2: Gliding

  • Start with the glides.
  • Glide your hand from bottom to top and let the blood flow.
  • Once you feel the blood flowing—time to move to the second step.

Do you know? Gliding increases the blood flow which is also good for the inflammation of the fibrous tissue (Plantar fasciitis)

Step No.3: Massaging the arches

  • Use the top part of both the thumbs, and pull apart your foot from the center top. 
  • Now gradually come down and do the same thing for the rest of the foot. 
  • Divide into three parts: Upper, middle, and lower.
  • You can also do this part with your first two fingers. 

Pro Tip: You need to put a lot of strength on your hand for the best results. 

Also, the above steps reduce inflammation.

Step No. 4: Rub your foot down to the heel

  • Now take your first three fingers of the left hand, and massage your foot in a longitudinal direction. 
  • Pull and push with your fingers a couple of times—increases the blood circulation.

Do you know? There is no such muscle in heels? But there are a lot of soft tissues. 

Step No.5: Make a Knuckle 

  • Make a knuckle of your first finger, and push it into your heel. 
  • Do the same, with the hollow tendon above your heel. 

Step No.6: Squeeze and Pull

  • Now with the meaty part of your finger, massage the base of the toes.
  • Also, gradually build the traction—go up and down with a lot of power.
  • Give your toes a stretch with the help of your fingers.
  • Now grab all your toes together, and stretch it in the opposite direction.
  • Stretch and hold for 30-40 secs—repeat. And you are done. 
  • Come back to the gliding part, and glide as much as you want.

By following these six simple steps, you can do a self-foot massage. Give your feet a treat and get a peaceful sleep. 

 

Massage your Legs

Massaging your legs can give you relief from sore and tired muscles. You might sit on one chair in your office all day. Still, your legs will hurt—there is no moving activity. Light hand massage can be relaxing, but to reduce the tension in your muscles—go for a strong pressure massage.

Step No.1: Setting up for the massage:

  • Sit on a padded sofa, and make sure that you are comfortable. 
  • You need to have a good range of motion, allowing you to move your leg freely. 
  • All set to rotate your leg freely, you are good to go. 
  • Apply some lotion or oil, and gently rub it on your legs. 
  • Warm-up your calves for the strong pressure massage. 

Quick Note: You have two calves, first work on one side and then go to the other side. Just go even with both sides for a better result. 

Step No.2: Kneading technique:

  • First, find your shin bone (located just below the knee)
  • Use your knuckles and sink into the muscles.
  • From shin bone, using knuckles pull it down.
  • You need to put a lot of pressure while kneading.

Pro-tip: Do not put direct pressure on your shin-bone.

  • Knead your calf, using your knuckles.
  • Now, go back to your muscle and push it forward.
  • Compress the back and apply the pressure to forward.
  • Enough with the compression. 
  • Now, with the same method—go up and down.
  • Sink deeper and go slow with the motion.

Do you know: Shin splint is a common cause of pain in your lower leg. The pain is due to the inflammation of the muscles and poor blood circulation. 

Step No.3: Massaging the outer part:

  • We will be now massaging the fibrous muscles (muscles around the fibula)
  • Warm up the place and deep extensors, but just rubbing them in a circular motion. 
  • Cover the entire length of the calf, with the help of your knuckles. 

Step No.4: Cross-Fiber friction:

  • Stack your hand on another, and create a fish-like shape. 
  • Stacking will prevent you from pushing too much pressure. 
  • Now with the help of your fingertips, start gliding back and forth. 

Do you know: Cross-fiber traction is beneficial for adhesions and trigger points. Also, it increases blood circulation. 

Step No.5: Liner stripping:

  • Now take the fleshy part of your thumbs—take the position. 
  • Gently drag it up and down—from the toes to the upper leg. 
  • Target the layers of the muscles intensely. 
  • Also, put pressure on the outside of the shin bone (the area is known as tibialis anterior)

Do you know: If your tibialis anterior is stiff and firm, you may have a shin splint. 

Step No.6: Circular friction:

  • Hold both sides of the knees, with your hands.
  • Create circular friction on both sides. 
  • Come down, and create the same circular friction on the ankle side. 
  • End the massage, with stretching your calfpull it tightly for around 10-15 seconds, and you are done. 

         Provide relief to your legs and sore tights by following the above steps—quick and effective self-massage technique.

 

Massage your Lower Back:

Massaging your own back releases the knots and pressure in trigger spots. A massage can treat the aching of back and stiffness. Even if you have chronic back pain, you can ease yourself by following the below-mentioned steps. 

Step No.1: Setting up for the massage:

  • Stand comfortable in one corner of the room.
  • Rotate your arms a couple of times.
  • Lean forward and backward five times. 
  • Once you are all warmed upready to go.

Pro-tip: try to listen to some background music, and dim the lights for soothing results. 

Step No.2: Make a knuckle:

  • Now make a knuckle with your hand. 
  • You can either use your thumb, or you also use your finger. 
  • Use the knuckle of your hand and place it on your back. 
  • Support your massaging hand with the other hand. 
  • Now, in a kneading motiongo up and down. 
  • With a good range of motion with your shouldersknead it down to your pelvis.

Step No.3: Go side-ways:

  • Now, lean backward and forwards. 
  • Rotate your arms a couple of times. 
  • Following the above patternagain, make a knuckle. 
  • Knead your lower back, side-ways. 
  • Go deep 2-3 times on one side, and do the same for the other side as well. 

Step No.4: using a cane/stick:

  • For this step, you will need a cane/stick.
  • With the help of a stick, try to put pressure on your back. 
  • Now go up and down, and gently put pressure. 

Pro-tip: Do not put stress on your shoulders. 

Step No.5: Using a massager:

  • You can also use a massager for your back. 
  • Using a cordless-massager will help you in reaching the parts easily. 

Self-massaging your lower-back may feel a bit ticklish. When everything hurts, a self-massage can make you feel refreshed and relaxed. Not every time, you can go to a massage parlor. Follow the simple steps and relieve yourself from common aches.

 

Massage your Hands:

Hand massage comes under self-care. There are lots of health benefits of massage therapy. Massaging your hands can make you feel good.

According to medical research—hand massage reduces the pain of neuropathy, arthritis, and carpal tunnel syndrome once a day.

Step No.1: Setting up for the massage:

  • First, you need to sit in a comfortable chair. 
  • Now, massage your hands with oil or lotion. 
  • Make a fist—open and close numerous times. 

Pro-tip: warming up before a hand massage is important, as it increases the blood flow and reduces inflammation. 

Step No.2: Massage in a circular motion:

  • With the help of your one hand, massage your other hand. 
  • Use the meaty part of the thumb, and gently massage the palms. 
  • Slide up and down—cover the entire area. 

Pro-tip: Keeping on adding oil so that the friction remains constant. 

Step No.3: Gliding:

  • Slowly, build compression on the top of your hand, with the palm of your other hand.
  • Gradually, glide from one end to another.
  • Repeat the same step for the front side.
  • Rub and gently press the wrist area.

Step No.4: Stretching:

  • One by one—stretch your fingers. 
  • Now squeeze your fingers from the knuckle joint. 
  • You may feel a crunch and tightness in your fingers.
  • Pay more attention to the base of the thumb.

Step No.5: Grip:

  • Open your hand, and rotate it for 2-3 minutes.
  • Place your hand on a board surface.
  • Make a fist, pull it upwards.
  • Release the fist, and pull it downwards—repeat. 

         A self-hand massage is an investment. Regular massage of the hand eases the pain and also increases the strength of the hand. Moreover, it also reduces feelings of stress and anxiety. 

Final Words:

It’s a complete method of giving yourself a good massage while you are alone.

Now you tell me which techniques you want to try first? Let me know in the comments below…

Leave a Comment