 |
| nafisasarticles.com |
Massage and other touch and pressure
therapies are among the most popular ways of relieving muscle tension. These
days you can get a massage almost as easily as you can get your hair cut. In
the past, the idea of a massage usually conjured up an image of a liniment
rubdown in a sweaty gym or pampered caresses in a swanky health spa. No more.
Massage and related treatment have come of age.
The range and popularity of touch and
pressure disciplines and therapies have grown enormously in recent years. A
partial list of available methods and techniques include:
1. Swedish massage
2. Reflexology
3. Shiatsu
4. Chiropractic
5. Acupressure
All
of these methods have their origins in early medicine and healing. Many claim
spiritual as well as physical changes. Rather than go into each of these
disciplines separately, I’m going to discuss several of the simpler
stress-relieving approaches from the above list that I find to be particularly
useful and easy to grasp.
You have several choices when it
comes to massage. You can spend some bucks and get a professional to give you a
massage. Or you can find someone who will give you a massage for free. Or you
can give yourself a massage. I’m going to start with the last option, which is
often the cheapest and doesn’t require friends.
Massaging yourself
You
can go two ways: high-tech or low-tech.
The high-tech route usually requires
a wall socket or lots of batteries. Many specialty stores stock massage
paraphernalia. My favorite is a mega-buck relaxation chair that transports you
to relaxation heaven with the flick of a switch. On the less expensive side, a
handheld vibrator massages those tight and tired muscles, leaving you much more
relaxed. Alternately, you can forego the batteries and the cash by letting your
fingers do the work. Fingers are cheaper, easier to control, and readily
available. Following are three simple ways to rub away your stress.
For your hands
Hold
your left palm in front of you, fingers together. The fleshy spot between your
thumb and index finger is a key acupressure point that should spread a
sensation of relaxation when massaged. Using your right thumb, massage this
spot in a circular motion for a slow count of 15. Switch hands and repeat.
For
stress-related fatigue, pinch just below the first joint of your pinkie with
the thumb and index finger of the opposite hand. (Pressure should be firm but
not painful.) Increase the pressure slightly. Make small circular movements in
a counterclockwise direction while maintaining pressure. Continue for 20
seconds. Release. Wait for ten seconds and repeat up to five times.
For your feet
Try
this sole-soothing exercise. Take off your socks and shoes and sit comfortably
with one leg crossed over the other. (The sole of your foot should be almost
facing you.) With both hands, grasp the arches of your foot and apply pressure,
especially with your thumbs. Now kneading (like you would bread dough, using
your thumbs and fingers) every part of your foot, work your way from your heel
right up to your toes. Give each of your toes a squeeze. Now massage the other
foot in a similar way.
If
crossing your legs is more stressful than it used to be, go to the kitchen and
get your rolling pin. Sit in a chair and position the rolling pin next to your
foot. Gently roll your bare foot back and forth slowly for two minutes or so.
Then try it with the other foot. Now wash the pin.
If
you don’t own a rolling pin, work with a tennis ball. Put it under the arch of
your bare foot, put some pressure on that foot, and move the ball backward and
forward.
Keep this rhythm going for about two
minutes, and then switch to your other foot.
For your neck and shoulders
Stress
most often finds its way to your neck and shoulders. To dissipate that tension,
take your left hand and firmly massage your right shoulder and the right side
of your neck. Start with some gentle circular motions, rubbing the muscle with
your index and pointer fingers. Then finish with a firmer massage, squeezing
the shoulder and neck muscles between your thumb and other fingers. Now switch
to the other side.
For your face
Start by placing both of your hands
on your face with the tips of your fingers resting on your forehead and the
heels of your palms resting just under your cheeks. Gently pull down the skin
on your forehead with the tips of your fingers while pushing up the area under
your palms. Rhythmically repeat this movement, contracting and releasing your
fingers and palms.
You
can also try pulling on your ears in different directions.
Becoming the massage-er or massage-ee
Having
someone else give you a massage certainly has its advantages. When someone else
does all the work, you can completely let go: Sit or lie back and totally
relax. And another person can reach places on your body that you could never
reach. You can, of course, visit a massage therapist; you can also ask a friend
to give you a massage. Of course, you may have to reciprocate. But even giving
someone else a massage can relieve some of your tension. Here are some general
hints and guidelines to get you started:
Use some massage oil or body lotion to add a
relaxing aroma and smooth the massage process. (Warm the oil to room
temperature so as not to shock your or your partner’s system.)
Lower
the lights to provide a soothing, relaxing atmosphere. Calming music also adds
a nice touch.
Focus
your massage on the lower back, neck, and shoulders — places stress tends to
reside and cause the most discomfort.
Start by applying pressure lightly
until the massage-ee is relaxed. Then increase the pressure, using your palms
to knead the muscles.
Finish up with a lighter massage, and
let your partner linger for a while after the massage to extend the sense of
relaxation.
Don’t overdo it. A good massage shouldn’t have
the massage-ee writhing in pain. A bad massage can cause more stress than it
attempts to relieve.
Copyright © Allen Elkin Phd – Originally appeared in Stress Management for Dummies 2nd edition by Allen Elkin
No comments:
Post a Comment