Self Massage

Nothing feels better, in the middle of a stressful day, or at the end of a long tiring day, or anytime of day, for that matter, than a nice massage! But getting one can either involve begging and pleading, or paying an arm and a leg in a spa, and even then, you only get one every once in a great while! Preserve your dignity, your wallet, and give yourself a treat any time by learning these simple self-massage techniques!

Benefits

Self Back Massage

Scalp Massage

Temple Rub

Forehead Massage

Benefits

Physical

Relaxes and loosens tight or strained muscles.

Stimulates oxygen flow.

Mental

Eliminates stress and tension.

Increases focus and concentration.

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Self Back Massage

You need a tennis ball for this exercise

Sitting tall in your chair, place the tennis ball on the painful area and lean back into the chair.

Pressing against the ball, begin to breathe long and deeply.

Take ten or more breaths.

Repeat if necessary.

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Scalp Massage

One of the best ways to relieve head tension is to get the blood circulating between the skin, skull and brain.

Place your hands on your scalp, right at the hair roots.

Spread your fingers and thumbs out to cover as much of the scalp as possible.

Gently rotate the hair roots in a clockwise motion.

Breathe long and deeply to promote oxygen flow to the tight areas of the scalp.

Take ten breaths, massaging as you breathe.

Change direction.

Start massaging at your hairline and move backward to the nape of your neck.

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Temple Rub

Bring your elbows down to your desk and place your hands on your temples.

Using small circular motions, gently rub the skin clockwise and then counter clockwise.

Do for the duration of ten long breaths.

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Forehead Massage

Rest your elbows on your desk, hand and forearm parallel to your spine.

Lift the heel of your hand to the center of your forehead, to the space between your eye brows.

Allow all the weight of your head to fall forward into the heel of your hand.

Breathe long and deeply.

Begin making small circular rotations with the heel of your hand on your forehead.

Do this first clockwise and then counter clockwise.

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