Self-massage

for
healing
H. Lovelyn Bettison
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Introduction
Before I became a massage therapist, I knew little about massage in general, yet
alone self-massage. Massaging myself when I was sore and achy never even crossed
my mind.
When I entered massage school, I was still largely ignorant about massage and self-
massage. As I learned and read about massage, I started to wonder why this hadnt
been part of my life earlier. Massage helps treat so many conditions in a safe way.
Why didnt more people use it!
In school we also learned about some self-massage techni"ues, but these cases were
limited. #here was no specific class dedicated to learning self-massage. If an
instructor happened to think of something, s$he would mention it in passing, but
this information was never emphasi%ed.
When I started my own massage practice. I had a few clients who complained that
they couldnt afford to get massage as often as they wanted. &ome of these clients
had conditions that were not getting better because they
could only afford to get massaged once every couple
weeks.
I can remember one woman in particular who had recurring
low back pain as a result of tension in her piriformis
muscle. #his is a small muscle that is under your gluts. It is
often a contributor to low back pain. 'eres a picture of the
piriformis. #he yellow thing running under it is the sciatic
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nerve. #he piriformis can press on the sciatic nerve and sciatica.
#his woman wanted to get massaged more regularly than she did but she was older
and on a fi(ed income. &he couldnt afford to get any more massages in a month
than she already did. &he said that felt better for a few days after her massage, but
by the end of the week her pain would start to come back.
)ne day after her massage session, I taught her some simple self-massage
techni"ues to help her lower back. )ne was a way to do positional release on her
piriformis by laying on the floor and letting a chair support her bent leg. #o be
honest, at the time I still didnt have very much e(perience as a therapist and what I
told her I kind of made up. It was based on my knowledge about muscles and
massage techni"ues, but it wasnt a self-massage techni"ue I had learned anywhere.
When she returned for her massage session a few weeks later, she was delighted.
&he told me that shed done the things Id suggested and that her low back pain
hadnt returned. I was pleasantly surprised.
After that incident, I started e(perimenting with self-massage and teaching my
clients the things I learned. #he more results I saw, the more encouraged I was to
keep learning and sharing my knowledge with others.
I think massage is a great way to facilitate healing. I also think that we need to take
responsibility for our health. *etting to know your body and how it works is part of
that responsibility. When you are aware of your body and taking an active role in
your healing, youll heal faster and be healthier in general.
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Most people do some self-massage naturally. What is one of your first instincts when
you have a bad headache! +ou rub your temples, right! When their neck or shoulders
ache most people grab them.
Before you slump down in your chair defeated because Im giving you one more thing
to do in your already hectic day, hear me out. #his isnt a chore. Its not one more
thing to cram into your already packed schedule, something else to check from your
to-do list. #his is a way to keep your skin and muscles healthy while easing stress
and pampering yourself.
Besides decreasing your stress, self-massage helps increase circulation, reduces
blood pressure, and reduces muscle pain and tension. It can be useful in
managing fibromyalgia, headaches, arthritis, depression, insomnia, and chronic
fatigue. &elf-massage also helps increase self-esteem and body acceptance.
&elf-massage can also help you become more familiar with your body. When
something is wrong youll notice it more "uickly and will be able to pinpoint what is
wrong more easily. #he better you know your muscles, the better youll get at
massaging away your own aches and pains.
,ets take a look at three forms of self-massage. -ach is different and one might suit
your lifestyle more than the others. Whatever suits your lifestyle, I recommend
making one or all of these methods of self-massage part of your health care routine.
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.ry Brushing
+our skin is the largest organ in your body. Most people dont think of the skin as an
organ. Most people dont stop to consider all the functions their skin performs. It
acts as a barrier protecting our body from germs and disease. It regulates the
bodies temperature. +our skin helps in your body deto(. )ne fourth of the to(ins
your body releases daily are e(creted through the skin. )ne third of the blood
getting pumped around your body goes to feeding your skin.
&kin brushing has been practiced for centuries. #he /apanese vigorously rub their
bodies with a loofah before bathing. Ancient *reeks used spoon-like skin scrapers to
remove dirt and improve circulation before bathing. 0herokee Indians brushed their
skin with dried corn husks to enhance the skins beauty. 0omanche Indians scrubbed
their skin with sand.
.ry skin brushing is an easy and a effective way to improve your health. 'ere are
some of the positive effects it can have on your health1
increase circulation
improve digestion
improve lymph flow
decrease cellulite
increase overall skin health
strengthen the immune system
removes dead skin cells
Who thought that you could get some much benefit from something that only takes
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2 minutes a day!
'eres what you need to start your own dry skin brushing
routine. +ou can use a brush that has natural bristles, like
some type of animal hair or vegetable fiber. &ynthetic bristles
are too sharp and will irritate the skin. Its best to have a brush
with a handle so that you can reach your back with no problem.
&ome people like to use a loofah to do their dry brushing.
#hats fine too. #hats all you need a brush or loofah and a
naked body.
When you do your dry skin brushing you need to make sure that the brush and your
skin are completely dry. Don't brush any rashes, broken skin, your nipples or
genitals. +ou should use a small very soft bristled brush on your face.
Its best to do your dry skin brushing right before you shower. 3o matter what time
of the day you dry brush you need to bathe right afterward. #his way youll wash off
any to(ins on your skin and dead skin.
&tart with your feet because the soles of your feet contain many nerve endings that
effect other areas of your body. +ou use firmer pressure when brushing the soles of
your feet. 4or the rest of your body use firm yet gentle strokes. +our skin will flush at
first, but as it gets used to brushing it will flush less and less. .ry skin brushing
should feel good. It shouldnt hurt.
Remember to always brush toward your heart.
Brush your soles in a circular motion
Brush up your legs on all sides
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Brush your hands and up your arms
Brush your stomach gently in a counterclockwise motion
Brush your chest, avoiding the nipples
Brush your back and buttock
Bathe
0lean your brush at least once a month. Make sure the brush is completely dry
before using it. +ou should have a different brush for each person in your household
for hygiene purposes.
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Ayurvedic &elf-Massage
Abhyanga
+ou may have heard of Ayurveda. I became interested in it a number of years ago.
While Ive never studied it formally, Ive read a number of books on the sub5ect.
Ayurveda is an ancient Indian healing art. Its the oldest healing art known. Ayurveda
originates with the four 6edas or four ancient 'oly Books. #hese four books were
written in &anskrit te(t and date back five thousand years. #raditional mythology
teaches that the information contained in these books was given to people by the
creator at the time the world was created. It is believed that the tradition of Ayurveda
e(isted orally before these te(ts were ever written. 7nown as the 8Mother of
Medicine,9 Ayurveda is believed to have influenced many traditional healing practices
from the -ast. #raditional 0hinese Medicine is 5ust one e(ample.
In Ayurveda its believed that all people contain three forces or doshas. #hese doshas
represent different elements found in nature.
Vata : air and ether
Pitta : fire and water
apha : water and earth
+ou can take a "ui% to find out which dosha is most dominant in you at this site.
A person with all three doshas in e"ual balance is a healthy person. A person with a
dosha imbalance is unhealthy. Ayurveda helps you create a healthy lifestyle to
balance your doshas. It involves diet, mediation, e(ercise and self-massage.
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Ayurvedic self-massage is called Abhyanga. In Ayurvedic medicine, its an important
part of your daily routine.
#his form of self-massage is done with oil. +ou can use whichever type of oil that is
appropriate for your dominate dosha.
Vata : !esame "il
Pitta : #oconut "il
apha : "live or $ustard !eed "il
&esame oil is the most commonly used oil for Abhyanga. It is full of antio(idants and
has anti-inflammatory properties. .ont use roasted sesame oil. #he antio(idants in
the oil are destroyed in the roasting process and the smell is strong. +ou can use any
type of natural massage oil if you cant find these specific oils. Make sure the
whatever oil you use is cold pressed.
Ayurvedic massage calls for the purification of the oil. I usually dont do this, but you
may want to try purifying your oil. +ou can purify up to ; "uart of oil at a time.
<lace oil in large pan and heat it to =;= degrees 4ahrenheit. )nce the oil is heated to
that temperature remove it from the heat and let it cool. <lease be careful when
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heating oil. It can be dangerous. 3ever leave it unattended. My clumsiness is why I
dont do it.
#raditionally, Ayurvedic massage oils are infused with herbs and flowers that have
medicinal properties. +ou can purchase Ayurvedic massage oils online.
+ou can add your favorite essential oils to the massage oil. Add oils to soothe or
energi%e. Remember that certain oils aren't good to use with certain conditions.
0heck out a list of oils and their benefits on Massage-#herapy-Benefits.net s
essentials oils page.
I put my massage oil in a small s"uee%e bottle. #his helps me control how much I
put on my hand more easily. +ou may want to heat your oil by placing your bottle of
oil in a bowl of warm water before your massage. If not, you can 5ust warm it by
placing some in the palm of your hand and rubbing your hands together before
putting the oil on your body.
<lace a towel down where youll do the massage. 4or Abhyanga, you should use a
generous amount of oil. #he towel will get oily so choose a towel that you dont care
about. +ou can use the same one again and again for your massage.
.o your massage in a warm room where there is no draft. Its best to do the massage
in the morning before you shower. I usually do my massage in the bathroom.
Abhayanga consists of long fluid strokes like effluerage, but done more
briskly and circular strokes around the 5oints. +ous should start by
massaging your scalp. #his way you dont have to worry about getting oil
in your hair. If youre going to wash your hair anyway you may want to be oil in it. )il
can help condition and soften the hair. )nce you finish massaging your scalp work
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your your down the rest of your body. <ay close attention to places where you feel
sore and do some petrissage or friction on those areas.
)nce your all oiled up sit on your towel and close your eyes and rela( for a few
minute. #his lets the oil soak into your skin. #hen take your shower or bath. Don't
slip. If youve massaged the soles of your feet theyre slippery. I skip the soles of my
feel so I dont break my neck in the shower.
4or the few e(tra minutes you spend in the bathroom every morning giving yourself
a massage, youll get a number of benefits.
smoother softer skin
increased alertness
improved circulation
stimulation of nerve endings
I really notice the increased alertness. Im not a morning person, but doing my self-
massage helps wake me up.
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.o-In
.o-in, pronounced dough-een, is a form of self-massage that was originally practiced
by #aoist monks. It follows the principles of #raditional 0hinese Medicine >#M0?.
In #M0 the body is believed to have various pathways called meridians that energy
or chi flows through. #hese pathways flow through certain organs. -ach meridian is
named after an organ it flows through. If the energy in a meridian is blocked it
causes dysfunction in the body and in the organ the meridian passes through.
.o-in combines meditation, stretching e(ercises, and self-massage. #he self
massage piece of do-in is what I want to focus on today.
.o-in is best done in the morning, but can be done anytime of the day. +ou should
not do do-in right after youve eaten a meal. *ive some time for the food to digest
maybe a couple of hours. 3o oils are re"uired in do-in. Ideally, you should be in a
rela(ed environment without distractions, and you should be wearing loose
comfortable clothes. A do-in session could take as long as @A minutes or as little as
2.
In do-in, you use your loose fist and finger tips to tap your body. )ther strokes used
in do-in include pressing, rubbing and kneading. 'ere is an e(ample of a simple do-
in routine.
Bse your loose fist to tap the top, sides and back of your head.
&tart from the center of your forehead and working out, use your fingertips to
rub in a circular motion.
Massage your temples with gentle circular motions.
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Cub you cheeks and 5aw using the same motion.
Massage both of your ears by s"uee%ing and rubbing them.
Bse your fingertips to brush down the front of your neck.
7nead the back of your neck.
3ow stretch your neck on all sides. .ont do a circular motion with your neck.
/ust give it a good stretch in all directions.
With your loose fist tap the top of your shoulders starting from the neck and
working your way out.
7nead your shoulder muscles.
Bse your loose fist to tap down the inside of your arm and up the outside of
your arm.
#horoughly knead your arm muscles to work out any soreness.
&tretch your wrists.
Bse a circular stroke to massage your palm.
Massage each finger by s"uee%ing and releasing from the base all the way up
to the tip.
&hake out your arm gently.
Cepeat on the other arm.
#ap your ribcage with your fingertips.
&lap the side of your ribcage with your palm.
Bse your loose fist to tap your back and buttocks. %hen tapping your back
avoid the kidney region.
Bse your fist to tap down the inside of your leg and up the outside.
7nead your leg muscles.
&"uee%e and release your calf muscles.
Cotate your ankle.
#ap the sole of your feet with your fingertips.
Massage the sole thoroughly and massage each toe.
Bounce your leg gently to shake it out.
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Cepeat on the other leg.
,ie on the floor for a few minutes, breathe deeply and rela(.
If you want to learn more about do-in you can take a course. It involves more than
this brief routine. ,earning the philosophies and e(ercises used in do-in can improve
your health and positively impact your life.
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0onclusion
With these new routines youre e"uipped to start making self-massage part of your
life. As you practice self-massage youll feel healthier and more grounded. 'aving a
simple full body self-massage routine that you practice regularly will help prepare
you to treat muscular dysfunction when it occurs. 0hoose one of these styles of self-
massage and try it for @A days. #hats how long it will take before you begin to
notice a difference in the way you feel.
0ombine these self-massage techni"ues with a healthy diet, regular e(ercise and
meditation and youll have the perfect combination for a long and healthy life.
0ontinue to check in at Massage-#herapy-Benefits.net for the latest news in massage.
4or other health information check out ArtofBalanced,iving.net.
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