6 Expert Techniques for a Worthwhile Self-Massage

SUMMER 2019 EDITOR’S BOX PARTNER

As much as we’d all love to have the time and money for regularly scheduled trips to the spa, sometimes self-care has to happen at home.

To help you create your own at-home treatment, massage therapist Dr. Tamara Renee Thornhill and pilates therapist Patricia Pinto are spilling six tips for achieving a relaxing, full-body massage (sans a trip to the masseuse).

Head and scalp massage
For the head and scalp, nothing more is needed than your fingertips. “Take the palms of your hands and, using your fingertips, place pressure in a circular motion around your head” Dr. Thornhill explains. “You can also place the base of your hand at the back of your head, cover your head, and reach towards the front of your face. [Moving] your fingertips in a circular motion, you can massage your temples.”

Shoulder and upper back massage
Moving down to your shoulders, where you hold a lot of tension, “reach your hand across the front of your body and cup your shoulder with your fingers, reaching as far down as possible. With pressure and in a raking motion, pull your hands forward and repeat from your neck and down your shoulder,” says Dr. Thornhill. You can also do this in the shower while you exfoliate with a body scrub, such as the Green Goo Hibiscus Plant-Based Body Scrub. The mix of calendula, chamomile, hibiscus, lavender, and honeysuckle scents will make for a heavenly massage experience.

Full back massage
For an effective back massage without yanking your arms to try to put pressure on the back, pull out a foam roller. We love the Soothe by Apana Full Body Massager for deep rolling because of its rutted surface that helps stimulate blood flow. Dr. Thornhill advises starting with the foam roller under your back and just above your butt, bending your knees, and rolling your entire back up and down over the foam roller. This both massages your muscles and releases fascia.

Foot massage
For a foot massage, Dr. Thornhill suggests rolling your feet over a tennis ball or even a frozen water bottle with medium pressure. She says that icing while rolling can help reduce any inflammation developed throughout the day.

Hand and arm massage
Before massaging the hands and arms, glide on an ultra-moisturizing cream like Céla Crème de la Crème. Dr. Thornhill says, “Wrap your hand around your forearm and use your thumb to stroke your forearm and hand. Repeat this circular motion and switch to the other side.” This self-massage technique can be used anywhere, even during a quick break from jobs with frequent typing.

Final stretch
Pinto suggests ending with a few basic stretches. “Put your seat against the wall, then slide your legs up the wall so the legs are ninety degrees to your hips and your head is resting on the floor (with your seat on the floor and legs up the wall). You can also place a pillow directly under the shoulder blades,” she says. “This further releases the lumbar spine. The stretch releases the hamstrings, which then releases the low back from pressure.” Pinto says concluding your massage with stretches can help eliminate leftover tightness.

xx, The FabFitFun Team