Self Care Means…
Put yourself on the top of your to-do list! Your gifts and talents come shining thought more effortlessly when you are operating from a full container. Healing from the core. Reach out and receive the touch you need in life-from your massage therapist, a friend, a family member, your pet. Remember to take time to hold and connect to those you love.
- Self-Massage: Massage is a huge part of self-maintenance and preventative care. Those are a few of most common problematic areas. I hope they became useful for you.
- Self Massage for Your Low Back and Buttocks:If you have discomfort in your low back, buttocks, or hamstrings, use these self massage techniques:1. Lie on your side on the floor with your knees bent. Reach your hand as far up your spine as you can and stroke with your thumb along the sides of the spine down to your tailbone.2. Still lying on your side, press points on your buttocks from your low back to thigh. Press with your fist, knuckles, or thumbs. Hold each point for several seconds, then release.3. Sit or lie on a tennis ball or a soft “practice” golf ball. If the tennis ball feels too hard, put a towel over it or use it on a soft surface like a bed. Roll your lower back and buttocks over the ball, lingering on areas that feel tight or painful. Use your body weight to press into the ball as much as is comfortable.
*Important:* If you get a sharp, shooting pain in your buttocks, you may have rolled over the sciatic nerve. Avoid that hot spot, and see if you can coax those tight gluteus muscles to relax
Massage Therapy to Relieve Tired Eyes: This technique is great for tired eyes from staring at the computer — it brings circulation to the area and relieves sinus pressure, eye strain, and headaches.
- Close your eyes. Place your thumbs under your eyebrows, starting at the inside corner of each eye socket. Press and gently move the thumbs in tiny circles, working slowly towards the outsides of your eyebrows and continuing this movement all around your eyes, ending back at the bridge of your nose.
- Repeat this several times, spending a little extra time at the indentation of the inner eye socket, where the bridge of the nose meets the ridge of the eyebrows – an especially tender point on many people
- Take Epson salt baths: An Epsom salt bath is known to relieve inflammation and pain, making it beneficial in the treatment of sore muscles and migraines.
- It is made of two components: Magnesium and Sulphate.
- Stress drains the body of magnesium, when dissolved in warm water magnesium sulphate is absorbed through the skin and replenishes the levels of magnesium in the body.
- The magnesium helps to produce serotonin, a mood elevating chemical within the brain that creates a feeling of calm and relaxation.
- In addition research shows that magnesium also increases energy and stamina by encouraging the production of ATP (the energy packets made in cells).
- Experts believe bathing in Epsom salts at least three times a week, helps you to feel better, look better, and gain more energy
- Stretch: It helps your muscles relax, and avoids potential injuries.(Click here for stretches techniques)
- Meditation: This does not mean that you have to cross your legs and meditate. Although you can do that, and invite you to; you could also water your plants, go for a walk, enjoy a sunset, listen to white noise; anything can be a meditation with awareness and breathe.
- Drink water! We hear this all the time, but very few of us actually consume the proper amount of water our bodies needs. Our bodies are 70% water for a reason, we need it! Water is the second most important thing that our bodies need to survive, oxygen being the first. Waters helps with:
- Hypertension (High blood pressure)
- Joint and muscle pain
- Immune diseases
- It helps with digestion and absorption of food.
- It regulates body temperature, and blood circulation.
- It removes toxins and others wastes
- It carries nutrients and oxygen to cells
- It helps the appearance of the skin looking young
As important is strengthening as stretching: Knowing which muscles are not working that should be, and giving a break to those that are over working would aid for posture, thus overall general muscle tension.
Get massage at regular basis: It not only helps you to cope with stress and related muscle tension, massage maintains your body, preventing it from potential injuries or flirt ups.
Maintain a proper posture: Lots of the most common aches and pains comes from poor posture when sitting or walking. Maintaining your body properly aligned helps you to avoid over working muscles that could result in pain.
Use ergonomically correct tools and equipment: Products such as smart gloves, chair back supports, ergonomic keyboard and mouse, are possible add-ons.
- long term disability/potential injuries
- chronically tensed muscles-“Pain”
- Unnecessary medical expenses in some cases
Benefits of self-care:
- Minimize impact of injury
- be pain free
- feel better overall
- you are more productive
Sports Self-Help Massage Tips:
- An effective technique you can perform on yourself is to push on a tight muscle to “trick” it into releasing. Do this by pressing the hands together on either side of the muscle, use the heel of the hand and extended finger or fingertips. Do not slide, but pull or push the tissue together. Hold for a minute and very slowly release. This is very effective when used on the neck and the trapeziums muscle in the shoulder.
- Cramp is caused by excessive muscular contraction. You can relieve the pain by stroking and kneading the calf muscles and soles of the feet. This is particularly effective when combined with stretching exercises. If you are prone to cramp, you may find that soft-tissue massage and stretching before an event help to prevent it.
Ask me how to do self-massage techniques! And I will be happy to show you. Self massage should be part of your self-care routine.
by Bob & Jean Anderson.
It’s simple for anyone to follow.
by Arnold G. Nelson, Jouko Kokkonen, and Jason M.McAlexader
If you are a visual learner is book would be great for you. It has lost of images and clear and easy reading.
As your needs arises we will include more self care techniques.