Self-massage is a wonderful tool to use if you need to release a bunch of muscle tension. Were living in a very stressed and tense world right now and its important to learn how to self-soothe. If you cant get to a massage therapist at the moment due to financial problems or Coronavirus. Then, learning to knead those tight knots out on your own, or with your partner will help you big time. We could all use a helping hand right now and we thought we could help you relax those tense muscles with these tips.
It might seem like human toughness is a luxury at the moment. With social distancing rules strictly in place, were not allowed to do much touching at all. This can take its toll on us all, in more ways than you might think. Self-massage is a really powerful tool to help get you through even the most stressful of times. Of course, self-massage is not as nice as having a professional do it for you, but you might enjoy the connection and time you spend taking care of yourself. These are tough times and we need to nurture ourselves and practice self-care more than ever before.
Interestingly, the human touch is not just something we enjoy sometimes. Its a biological necessity and we need it to survive. Touch is the very first sense we develop as babies. If an infant is starved of touch it will fail to meet growth standards. Therefore, we are trying to tell you just HOW powerful a tool it is.
According to massage experts, touch builds cooperative relationships and improves immunity. So any form of touch can help increase pleasure hormones and reduce stress hormones. However, self-massage is an especially effective tool particularly during times when you have to be alone or cautious about touching one another. But knowing exactly how to self-massage will be most effective. Moreover, it can relieve muscle tension created by physical and emotional stress, which will improve the health of our bodies and minds.
Finding ways to progressively relieve muscle tension is a life-changer you cant miss out on. We cannot emphasize enough how important it is for your health to manage your stress and anxiety. If youve been experiencing intense backaches, neck pain, or shoulder tightness, youre most probably suffering from anxiety or stress. You see, when youre really anxious or stressed in your life, it can manifest physically as a direct symptom. The body automatically responds to this with muscle tension. However, self-massage can be done in a variety of different ways, youve just got to learn what works best for you.
Experts also recommend progressive muscle relaxation as a method that helps relieve intense muscle pain. They explain that progressive muscle relaxation is where you tense a group of muscles as you breathe in, and you relax them as you breathe out. You work on your muscle groups in a certain order. The trick is to relax your body fully because it will then no longer feel anxious. But you need to practice this regularly for a few weeks to get better at this skill. With some time, you should be able to self-massage and relieve some stress and tension on your own.
In the beginning, you might find it easier to follow some self-massage tutorial videos on YouTube or an audio recording. You need to learn all the major muscle groups. When searching, have a look for progressive muscle relaxation audio recordings. Self-massage is also a good way to help you remedy poor sleeping patterns at night.
There are usually many reasons why we have giant knots in our backs or necks. However, for many people it is often a combination between too much stress and poor posture. Very few of us have perfect posture. Whether you sit or stand during the day. In fact, those of you who work on your feet often stand swaybacked.
This is why self-massage and knowledge are really going to make a big difference. Then those of us who work at desks push our heads forward and hunch our shoulders. We then sit so long that our hips become tight. And over time, our muscles get stuck in the memory of those positions.
However, as we mentioned its not only your posture creating these knots. Your muscles remember emotions almost too well. It is a natural reaction for our muscles to contract when we stress to protect us from harm. But then when the threat disappears, our muscles let go. Chronic stress is when the muscles can never relax. And without self-massage, prolonged chronic stress leads beyond discomfort to physical and mental disorders.
Experts explain that a muscle knot is a trigger point. Moreover, its a contraction within a muscle that refuses to release. Sometimes the pain is localized to one area or it can radiate to other parts of the body. For example, a trigger point in a neck muscle you dont feel may be responsible for the pain in your jaw you do feel. The good news is that, through self-massage, we can release trigger points before our bodies start compensating elsewhere.
Often we think we cant get a massage in when nobody is willing to do it for us. Or many, your partner isnt near or maybe you dont have one right now. Thats okay because self-massage will take care of it for you. You can press on or roll your trigger points with your fingers, knuckles, or a tennis or massage ball. Its a little bit of work for yourself, but trust us when we say, its totally worth the effort.
Just try not to spend more than five seconds on one spot, because this cuts off blood flow and prevents healing.
Lets define one muscle at a time.
Most of us experience some kind of neck pain on our journeys. Self-massage is a fantastic way to help relieve this tension whenever you need it.
Do you experience chronic headaches? Experts recommend examining your sternocleidomastoids, the ropy neck muscles that extend from just behind the ear to the collarbone. Apparently, looking down at a keyboard or screen creates trigger points on the muscle which then refers pain into the forehead, ears, or cheeks.
To self-massage, gently pinch the muscle between your thumb and forefinger and roll it like a piece of taffy. Work your way up the entire rope.
This part of you can get completely locked up, tense and painful. After a while, it results in a that travels from the neck into your shoulders. These are called your levator scapulae, or shoulder-shrugger muscles.
If you need to self-massage these, then wrap an arm around yourself to touch the top inside corner of your opposite shoulder blade. Press on the knots and roll back and forth with your fingers. Or place a ball between your shoulder and a wall to dig deep into these trigger points.
A lot of emotions are held within our chest region, as this is where the heart chakra lies. Therefore, its very important to love and not neglect this part of our bodies.
In fact, when your body is seated with rounded shoulders for long periods of time, the pectoralis major muscles collapse and grow tight. This can potentially cause shortness of breath or pain in the front of the shoulder and down the inside of the arm.
To self-massage these muscles, run your fingers or knuckles just below your collarbone from the center outward. Try to move away from the space where you feel a pulse. Or, while standing, pin a ball between your chest and the wall with your arm outstretched to roll out this area.
Now we know this part of our bodies can get really sore. You need to self-massage this area gently.
If youre standing at a counter or at a desk without your core engaged, you may feel pain in your lower back or buttocks. The source could be a trigger point in your quadratus lumborum, two muscles that sit on either side of your spine between your pelvis and your lowest rib.
Try to self-massage by lying on the floor with your knees bent. Secure the ball on your lower back and gently roll over tender spots.
We hold a significant amount of muscle tension and soreness in our buttocks.
Often the pain in your lower back is emanating from trigger points in your buttocks. To get into the meaty gluteus maximus muscles, sit on a ball and roll in all directions.
Try to self-massage by leaning back to roll just below the hip bone. For more pressure, prop the foot to the side you are rolling out on the opposite knee (figure four position).
If you allow your body to stress and hold too much tension in the calves, then you will cause the muscles in your feet to knot up. Its important you take time to self-massage by pressing your fingersinto the arch of your foot.
You can also self-massage by rolling on a golf ball youve chilled in the freezer. If left untreated, these knots can lead to a type of tendinitis in the foot called plantar fasciitis.
We store a lot of emotional stress in our feet too, which is why going barefoot on some grass or in your garden really helps us ground and relax. Give it a try.
And if youre fortunate enough to have a partner then communicate with them. Learn to give each other massages, because its not always ideal to self-massage. Besides, its good to help relax one another. Giving a massage isnt just a nice thing to do; it can also decrease anxiety for the giver.
If you are going to give each other a massage then make sure you get feedback from your partner or housemate. You dont want to be too aggressive or too gentle. Start by asking, Do you want more pressure or less? Massage experts recommend using broad strokes with the palm of your hand and moving in one direction. But ideally, you want to move toward the heart. Its also a plus to add a drop of lotion or oil to your hands to improve glide.
Gritty strength is probably the one most important character traits we need to develop right now. 2020 has by far been one of the most trying and challenging years of them all. Find out how to focus on developing grit.
Knead those knots away. Washington Post. https://www.washingtonpost.com/graphics/2020/lifestyle/wellness/how-to-give-a-massage/
Stress Management: Doing Progressive Muscle Relaxation. Michigan Medicine. https://www.uofmhealth.org/health-library/uz2225
Originally posted here:
How To Self-Massage To Relieve Muscle Tension And Stress - Longevity LIVE
- Inside the longevity lab that aims to help people live longer - TODAY - February 27th, 2024
- I'm a longevity expert these are the 4 supplements I take every day to fight aging - New York Post - February 27th, 2024
- The Longest Living People In the World All Abide by the 'Power 9' Rule - GQ - February 27th, 2024
- Im a longevity expert and there's six things you should do daily if you want to live longer' - Daily Record - February 27th, 2024
- Reducing the metabolic burden of rRNA synthesis promotes healthy longevity in Caenorhabditis elegans - Nature.com - February 27th, 2024
- Presidio Federal's Thad Anderson Receives WashingtonExec's Longevity Award - WashingtonExec - February 27th, 2024
- Faces of wealth, intellect and longevity, as revealed by veteran face reader - The Korea Herald - February 27th, 2024
- I'm a longevity expert here are the best foods to eat for a long and healthy life - New York Post - February 27th, 2024
- Danny Care: 'Pilates Has Helped with the Longevity of My Career' - Men's Health UK - February 27th, 2024
- Give Me This Mountain | Tips for Spiritual Longevity - Harvest.org - February 27th, 2024
- Chris Hemsworth did a 4-day fast to reverse aging. His trainer played a cheeky joke to test his willpower. - Yahoo Canada Shine On - February 27th, 2024
- Pet longevity is a spark about to turn into a wildfire - Longevity.Technology - February 27th, 2024
- The Longevity of Bitcoin's Bull Run; Polkadot and Up-and-Coming Memecoin Draw Crowds - Analytics Insight - February 27th, 2024
- 'This is weird': Experts 'shocked' by record-breaking longevity of Death Valley's phantom lake - Livescience.com - February 27th, 2024
- Understanding the Longevity of SARS-CoV-2 Antibody Responses to Infection and Vaccination - Medriva - February 27th, 2024
- Experts agree: The fasting-mimicking diet may be the key to longevity - Longevity.Technology - February 27th, 2024
- Daily habits of a longevity expert : TED Radio Hour - NPR - December 30th, 2023
- Why does fruitcake last so long? Ingredients and preparation of the dessert play into its longevity - Fox News - December 30th, 2023
- Interviews of 2023: the longevity companies - Longevity.Technology - December 30th, 2023
- Nancy Wilson Discusses Longevity of Heart & Family Drama Within the Band Ahead of New Year's Eve Show in Seattle - American Songwriter - December 30th, 2023
- What Will It Take To Make Super-Aging Not So Super-White? - Well+Good - December 30th, 2023
- Arteta on Moyes and longevity in coaching | Quotes | News - Arsenal.com - December 30th, 2023
- New Years resolution guide: 5 steps to a healthier 2024 from a longevity expert - Fox News - December 30th, 2023
- Interviews of 2023: the longevity visionaries - Longevity.Technology - December 30th, 2023
- The Top 11 Longevity Tips Of 2023, From The mindbodygreen Podcast | mindbodygreen - mindbodygreen - December 30th, 2023
- Why LeBron James' longevity is unmatched in the NBA | Good Word with Goodwill - Yahoo Sports - December 30th, 2023
- Short vs long fasts: What is the ideal length for longevity? - Longevity.Technology - December 30th, 2023
- Centenarians share the secrets to living a long, healthy life - Fox Business - December 30th, 2023
- Rob Lowe on Turning 60 Soon & His Secret to Career Longevity (Exclusive) - Extra - December 30th, 2023
- Investigating the longevity and diversity of South Asian miniature traditions - STIRworld - December 30th, 2023
- The Silent Threat of Hypochondria: Impact on Longevity and Health - Medriva - December 30th, 2023
- Longevity: What lifestyle habits could help you live to 100? - December 22nd, 2023
- Aiming for longevity - Harvard Health - December 22nd, 2023
- How Long Can We Live? - The New York Times - December 22nd, 2023
- This Was the Year of Obsessing Over Longevity - GQ - December 22nd, 2023
- Menopause Age Looms Over Women. Efforts to Prevent it Could Extend Fertility. - Bloomberg - December 22nd, 2023
- Longevity: Is exercise the key to a longer, healthier life? - Medical News Today - December 22nd, 2023
- The #1 Sign You'll Live to 100, According to Longevity Experts - Gwinnettdailypost.com - December 22nd, 2023
- Cowboys Take On Dolphins, How Longevity Factors Into Hall of Fame Election and More - The 33rd Team - December 22nd, 2023
- Longevity Hacks Are Coming to Your Gym - WSJ - The Wall Street Journal - December 22nd, 2023
- 106-year-old woman shares hobbies, habits she says helped longevity - Business Insider - December 22nd, 2023
- Tips to Improve Your Health & Longevity in the New Year - KATU - December 22nd, 2023
- NN Group gets 13bn longevity risk transfer with Prudential and Swiss Re - Reinsurance News - December 22nd, 2023
- A fresh perspective on longevity - savannahmagazine - December 22nd, 2023
- Este Lauder targets age reversal with Stanford Center on Longevity partnership - Cosmetics Business - December 22nd, 2023
- Longevity means taking a proactive approach to prevention - Longevity.Technology - December 22nd, 2023
- Decoding Longevity: Centenarian Traits and Aging Research - BNN Breaking - December 22nd, 2023
- Brain Age: The Science of Cognitive Longevity - BNN Breaking - December 22nd, 2023
- The Role of Exercise in Longevity: A Holistic Approach to Health and Fitness - Medriva - December 22nd, 2023
- Get interventions to market and to people faster and cheaper - Longevity.Technology - December 22nd, 2023
- Humans Could Live up to 150 Years, New Research Suggests - May 17th, 2023
- The ingredients for a longer life - BBC Future - May 17th, 2023
- Life Expectancy by State 2023 - World Population Review - May 17th, 2023
- About Us - Fountain Life - May 17th, 2023
- Longevity: The Keys to Slow the Aging Process - Dr. Axe - March 29th, 2023
- "I got a 20-year contract. Giannis is going to play for 20 more years" - Mike Budenholzer on the longevity of Giannis Antetokounmpo and the... - January 23rd, 2023
- "I think Nadal has been doing a great job of that in the last four or five years": McEnroe believes Murray needs to shorten points for... - January 23rd, 2023
- Jon Voight is 'blessed' to have had such a long Hollywood career - Yakima Herald-Republic - November 7th, 2022
- USD Index to sink to 103 by end-2023 amid greater certainty and longevity of Dollar downtrend Westpac - FXStreet - November 7th, 2022
- Retirement Calculator | Northwestern Mutual - October 15th, 2022
- The Longevity Investors Conference Gstaad brought together longevity experts and deep-pocketed investors - Cointelegraph - October 15th, 2022
- Do you think ageing can be reversed? Here are 12 longevity startups to watch - Sifted - October 15th, 2022
- 'SNL' Gig Was a Risk Rob Lowe Credits for His Longevity: 'I Had People in My Life Telling Me - TheWrap - October 15th, 2022
- Wellness and longevity brand Serotonin Centers to open in Nashville - Tennessean - October 15th, 2022
- Lesley Stahl on longevity of '60 Minutes': 'That clock is still there' - USA TODAY - October 15th, 2022
- 4 Recipes With Corn, Beans, and SquashThe Three Sisters Ingredients That Blue Zone Centenarians in Costa Rica Eat Every Day - Well+Good - October 15th, 2022
- The Search for a Pill That Can Help Dogsand HumansLive Longer - WIRED - October 15th, 2022
- Supontis vs Dogecoin, Which Cryptocurrency Has Greater Longevity In The Market? - Coinpedia Fintech News - October 15th, 2022
- Louisville Zoo says goodbye to one of world's oldest gorillas - Evening News and Tribune - October 15th, 2022
- 'Prolong your lifespan': 5 'cheapest' foods that can boost longevity - Express - October 15th, 2022
- FOXO Technologies Announces First Distribution Partner and Begins Product Rollout in California; Expands Executive Team With Insurance Industry Talent... - October 15th, 2022
- Timeless: USM Arts and Sciences Faculty Members Ball, Meade Cite Love for Students, Teaching as Keys to Longevity in Profession - The University of... - October 15th, 2022
- The Best Workout To Slow Aging and Promote Longevity, Science Reveals Eat This Not That - Eat This, Not That - September 4th, 2022
- Share your story of loss or survival as part of The Longevity Project series on cancer - Summit Daily - September 4th, 2022
- Drinking two cups of tea a day is linked to boosted longevity - Women's Health UK - September 4th, 2022
- How the Asphalt Industry Can Improve Pavement Longevity - For Construction Pros - September 4th, 2022
- Longevity: Playing the Long Game in Ministry - The Gospel Coalition - September 4th, 2022
- Know 3 longevity secrets of the last USSR President Mikhail Gorbachev who died at the ripe age of 91 - Times Now - September 4th, 2022
- Tyrese Maxey Lauds LeBron James, Serena Williams, And Tom Brady For Their Longevity: "What Is In The Water Bron, Serena, And TB12... - September 4th, 2022
- 'There Should be Some Reward for Longevity in This Game'-Kiwi Pacer Wants Change In Central Contracts - News18 - September 4th, 2022