By Self Massage Basics
Self-massage: a great way to take pain relief into your own hands! It can help reduce tension and improve circulation in the spine. It can even help with posture, over time.
Here’s the basics on how to start:
- Get massaging!
Learn the anatomy of the spine
Before trying any self-massage techniques, it is important to know the anatomy of the spine and the points where tension can cause pain and discomfort. The spine has 24 vertebrae (7 cervical, 12 thoracic and 5 lumbar). It also has ligaments, discs, joints and paravertebral muscles that give it stability and allow movement. Massaging these points can help reduce muscle tension and relieve spine-related discomfort.
The cervical spine is in the neck. It has 7 bones, C1 to C7, from the base of the skull to just below the shoulder blades. Points to massage include:
- Nuchal ligament – located between the trapezius muscles at the base of the skull.
- Levator scapulae muscle – on the sides of the neck, from the 1st rib to the upper cervical vertebrae.
- Rhomboid – mid back area, between the shoulder blades.
- Scalenes – on each side of the neck, connecting a cervical rib to the 1st rib.
- Trapezius muscle – triangular shaped muscle along top back area, from neck over shoulders to mid-back.
- Splenius capitus/cervicus – long skeletal muscles across the back, from mid-back over shoulders to base of head.
- Semispinalis capitus/cervicus/thoracis – fused triangular spinal muscles in neck/shoulder area and mid back, going up over head.
Understand the benefits of self-massage
Self massage comes with many advantages. It can reduce pain and tension, improve flexibility, increase circulation and aid relaxation. Plus, it’s a way to be mindful of your body and create a deeper connection between your mind and body.
It’s essential to know the difference between self-massage and a professional massage. Self-massage should be gentle – no hard pressure on tender areas. Instead, use gradual kneading or soft stroking movements with moderate pressure.
The touch should stay gentle yet firm, so the person remains comfortable. The intensity of the pressure should be adapted to the level of discomfort to reduce any tension in the massaged muscles and joints.
Identify the right tools for self-massage
Self-massage is a wonderful way to relax stiff muscles, and bring a sense of wellbeing. It can also give relief from daily aches and pains. Before starting, it’s important to know which tools are best for the job – and you don’t need to buy anything special! You likely have all the supplies you need at home.
Tools like therapy balls, foam rollers, lacrosse balls and hot/cold packs are used in traditional massage techniques. Each tool has different benefits – from stimulating circulation to reducing pain and tension. Here are some popular self-massage tools:
- Therapy Balls – These balls are good for larger muscle groups like the back or buttocks. They are small enough to reach hard-to-reach places, like the neck or upper back.
- Foam Rollers – These rollers target layers of muscles in one area, like around the spine or quadriceps. If you want a deep tissue massage, use your body weight when rolling over them.
- Lacrosse Balls – These small balls work great on small muscle groups around joints. They are perfect for areas that are hard to reach with your hands alone, like close to your spine or between rib bones. Since they are firm, use them sparingly and gradually increase pressure as needed.
- Hot/Cold Packs – Use these before and after activity to reduce inflammation and increase blood flow. Heat helps with circulation and cold helps with inflammation caused by swelling.
Neck and Shoulder Massage
Relieve tension in your neck and shoulders with self-massage. It’s ideal for tightness from sitting or exercise. Different techniques can help ease neck and shoulder pain. Here’s a look at some of them:
- Technique 1
- Technique 2
- Technique 3
- Technique 4
Neck stretches
Stretching your neck is a great way to get rid of tension. Look up at the ceiling and do rotations with your head. Focus on your breathing as you do this. Then, look over each shoulder one at a time. Bring your ear towards the collarbone and hold it there for three breaths. Go back to center after that.
Engage with any tight spots you feel and let them go. You can repeat this move as many times as you want. Doing rounds of these stretches should help relieve tension in your upper body:
- Look up at the ceiling and do rotations with your head.
- Look over each shoulder one at a time.
- Bring your ear towards the collarbone and hold it there for three breaths.
Neck and shoulder massage techniques
Massage techniques for the neck and shoulders are natural and therapeutic ways to reduce tension. Self-massage can provide relaxation, reduce pain, improve flexibility, ease headaches and tension, bolster the immune system, reduce spasms in other muscles and ligaments, improve circulation, and improve physical and emotional wellbeing.
Different techniques target specific areas or movements to reduce tension:
- Effleurage: light strokes with palms towards the heart
- Petrissage: kneading or rolling with alternating hands or fingertips for deeper tissue manipulation
- Tapotement: tapping or light percussion with fingers or hands
- Friction: circular movement with steady pressure from fingertips
- Cross fiber friction massage: alternating hands/fingers in a crosswise pattern
- Trigger point therapy: apply direct pressure on trigger points to reduce muscle tightness
- Shiatsu massage: stretching and pressing energy meridian points and acupuncture points.
Neck and shoulder exercises
Good posture is important for our muscles to work correctly. Neck and shoulder exercises help us promote better posture and reduce pain and tension.
Here’s a quick routine to relax tight muscles:
- Neck Rolls: Relax your shoulders, lower your chin towards your chest, and make gentle circles with your head until the neck muscles release tension.
- Shoulder Shrugs: Stand or sit upright. Draw your shoulder blades up towards your ears, then back down. Make small circles with your shoulders forward and backward. Repeat 5 times each direction or until tension subsides.
- Trapezius Squeeze: Target the trapezius muscle, connecting between the shoulder blades and at the base of the skull. Tilt your head to one side. Grab the side of it above the ear with one hand. Gently press against it for 3-5 seconds. Then release slowly. Repeat sides twice more, for a total of 3 reps on each side.
- Scapula Retractions: Retract or squeeze in your scapula (shoulder blades). This gives a good stretch to your back muscles, chest muscles, and abdominal muscles. Lie face down on a flat surface. Relax your arms. Pinch both shoulder blades together tightly. Contract abdominal muscles off the floor by breathing out forcefully 4 times. Then release. Repeat twice more, for a total of 3 reps on each side.
Upper Back Massage
Upper back massage can be great for reducing pain and tension in your spine. There are several techniques you can use, such as kneading, rolling and pinching. Let’s explore the benefits of an upper back massage. Plus, we’ll talk about how to do a self-massage. Enjoy!
Upper back stretches
Upper back stretches are a great way to loosen up stiffness and increase the range of movement in your spine. Along with regular massage, these easy self-massage techniques can help you relax and reduce tightness in your muscles. Stretching your upper back slowly and carefully may also help release tension in your spine.
Before you start any of these stretches, make sure you have enough space to move and are in a comfortable position on something soft, like a mat or carpet. Here are some common upper back stretches:
- Cat-Camel: Start on all fours with your hands under your shoulders and your knees under your hips. As you breathe in, arch your spine up gently into a “cat” position, using your upper back muscles. As you breathe out, round your spine out while gently lowering it down and side to side for comfort – this is called the “camel” pose. Do this a few times before standing up with your arms at your sides or comfortably placed on your hips for further stretching.
- Foam Roller Stretch: Lie over the foam roller with your arms next to your body near the bottom edge or end of the roller (depending on size). Relax your neck and shoulders while using your pelvic floor muscles and hips to keep you grounded during this low-pressure stretch. Switch sides after a few minutes.
- Posterior Reach: Stand with your feet 3-4 inches apart and with your palms extended forward (or your elbows bent slightly and still reaching out). Contract your posterior muscles to extend through your midsection, almost like creating space in your ribcage, before rotating your upper body. Keep doing this 5-10 times before resting in an easy mountain pose (hands on hip bones) for 10 breaths. Then do the other side.
Upper back massage techniques
Upper back pain can disrupt daily life, make sitting hard, and cause other health issues. Massage is great for reducing this pain. The best option is a massage therapist, but self-massage still helps. To get the most out of a massage ball or roller, try these techniques:
- Cat/Camel – Start on hands and knees, with the ball under your mid-back. On inhale, arch your back like an angry cat. On exhale, round your back, like a lazy camel. Repeat 8-12 times.
- Crossed arms – Put two balls or rollers on the floor, between shoulder blade height. Lie onto them. Cross arms firmly over each other, so they press into each ball/roller. Hold for 30 seconds. Repeat 4 times.
- Twist – Lie face up, with two balls/rollers in front of you. Take arms out wide, like a cactus. Bring knees to chest, squeezing the balls/rollers. Twist gently left, taking right arm around right leg behind you. Hold 30 seconds. Repeat 4 times per side.
Upper back exercises
Upper back exercises can help you feel better. They increase mobility and flexibility, and open your chest. They also reduce pain, and relax muscle tension. Here are some easy exercises to start with:
- Head Stretches: Start in a seated or standing position. Close your eyes. Roll your head in a circular motion several times each way. Then drop the right ear to the right shoulder. Repeat on the other side. Finally, bring your chin to your chest. Roll back up to center.
- Wall Push-ups: Stand facing a wall. Put your palms lightly against the wall (not too hard). Lean forward until your chest touches. Draw your elbows out wide. Hold for 3 seconds. Push away from the wall. Keep your arms straight. Repeat 10 times.
- Cobra Pose: Lie flat on your stomach. Put your feet wider than your hips. Press your palms into the mat. Extend your arms away from your body. Lift your upper torso off the ground as you inhale. Exhale as you lower back to the starting position. Do this 8-10 times throughout the day. Don’t overextend yourself.
Lower Back Massage
Pain in your lower back? Massage is a great solution! Try self-massage for quick relief. Here are some easy steps to follow and soothe the spine. Reduce discomfort with these self-massage techniques!
Lower back stretches
Stretch your spine before massaging your lower back. It can help release tension and strain. Here are some exercises:
- Fold yourself forward. Move your neck to your sacrum. Hold for one minute.
- Lie on your stomach for Cobra pose. Push your chest away from the floor. Take five breaths and do it three times.
- Do Cat-Cow pose. Get onto fours, wrists and hips in same line. Inhale and lift chin. Exhale and round spine. Do this 10 times.
- Bird-dog: On fours, extend one leg and arm. Hold for 20 seconds. Do 10 reps per side with minimum rest.
- For Thread-the-needle: On hands and knees, reach one hand under chest. Rotate lumbar. Hold for five breaths. Switch sides. Repeat two more times.
Lower back massage techniques
Lower back pain is a common issue, with 80% of Americans experiencing it at some point. However, there are many massage techniques to help relieve discomfort and provide lasting relief. Self-massage can improve circulation and work out knots, restoring flexibility and reducing pain. Here are some helpful self-massage techniques:
- Pressing: Locate an area of tightness in your lower back, kneel next to it, and place your knuckles in the middle. Soften your shoulders and press down for five seconds. Lift off for five seconds. Do 10-12 sets at this location before moving on to other spots.
- Gliding/Stroking: To soften any tense areas around your spine, move from left to right with long, slow gliding and stroking motions along either side of your spine. Cover up to 2-3 inches above or below each shoulder blade.
- Connected Massage: Lie face down on a towel or firm surface with one arm outstretched. Compress both sides of your lumbar spine with both hands. Relaxation should flow towards the tailbone. Flex forward towards the head with smaller strokes. Use massage oil or lotion for lubrication. Press slightly deeper until desired comfort has been achieved. Take breaks if needed.
Lower back exercises
Lower back exercises can help to soothe sore muscles and improve range of motion in the lower lumbar spine. Consult a doctor before performing any of these exercises. Here are some commonly used exercises:
- Toe touches: Sit up tall with knees bent and feet flat. Lean forward until you feel a stretch. Slowly lean back. Repeat 10 times or until you feel light fatigue in the abdominal or hip flexors area.
- Superman: Lie face down with arms extended out and perpendicular to shoulders. Exhale and contract glutes, extending legs behind body. Inhale and hold for two seconds, then exhale while engaging abs and keeping stomach on the floor. Hold and repeat 10 times.
- Alternating leg raise: Lie on stomach and take slow breaths. Stretch arms out like superman, relaxing neck. Alternately raise left and right leg, banging them together. Engage torso so stomach stays firmly on the ground. Place each hand under respective cheek. Gently turn head side to side. Practice articulating range of motion.
Final Tips
Soothe your spine with self-massage! Get much-needed relief. Know the areas of your spine to target for effective massage. Use these top tips for the best massage results:
- Tip 1
- Tip 2
- Tip 3
- Tip 4
- Tip 5
Consider using a foam roller
Foam rollers are a great option for self-massage. They provide a supportive surface for self-myofascial release – a massage technique used to target tight and sore spots in muscles. It reduces muscle tension, pain, and enhances flexibility.
When picking a foam roller, make sure it fits you and can reach all the areas you need. Roll with light to moderate pressure, depending on what feels best. Start slowly, with gentle strokes. Increase intensity gradually. Roll both sides of your body equally, spending more time on tender and inflamed areas. Aim for 30 seconds per area, and pay attention to any discomfort or pain.
Full foam rollers range 3 – 6 inches in diameter and 12 – 36 inches in length. If portability and ease of use are important to you, use a shorter one. Some people prefer ridged options as they can simulate kneading, and other stimulation techniques like tapping or pin needles can be added for additional massage effects.
Incorporate self-massage into your daily routine
Make self-massage part of your daily routine! It can help with posture, body mechanics, stress and tension. Here are some tips to start:
- Schedule a massage or buy an electronic massager.
- Begin with just five minutes of self-massage each day.
- Set up a massage station at home for a spa experience.
- Take breaks during the day to stretch, breathe deeply and use aromatherapy.
Seek professional help if needed
If self-massage techniques don’t provide enough relief, consider seeing a professional. A massage therapist can offer deeper work that targets certain areas of pain. Myofascial release, Swedish massage, and deep tissue massage can help with tightness and tension in your neck, shoulders and back. Physical therapy or chiropractic treatment might help too.
If you have signs of trauma, like blood, or if you suspect an injury due to an accident, consult a doctor. If your pain doesn’t get better after one month of self-massage, seek medical advice.
Frequently Asked Questions
Q: What are the benefits of self-massage for the spine?
A: Self-massage techniques help improve posture, alleviate back pain, reduce stress and tension, increase blood flow and circulation, and promote overall relaxation.
Q: Can self-massage be done by anyone?
A: Yes, self-massage techniques can be done by anyone. However, it is important to consult with a healthcare professional if you have any pre-existing medical conditions.
Q: How often should I perform self-massage techniques for my spine?
A: It is recommended to perform self-massage techniques for your spine at least once a day or as needed. Consistency is key for achieving the best results.
Q: What are some self-massage techniques for the spine?
A: Some self-massage techniques for the spine include foam rolling, using a tennis ball or massage ball, using a massage stick or cane, and applying pressure with your own hands.
Q: Can self-massage techniques replace professional massage therapy?
A: Self-massage techniques can be a convenient alternative to professional massage therapy, but it is important to note that a licensed massage therapist may be better equipped to address specific concerns and provide more targeted treatment.
