Can't afford a massage? Find a tennis ball

Can't afford a massage?  Then dig out a tennis ball and roll away those knots.

photo courtesy of Flickr CCL - Linda Giddens

Self massage for athletes - a podcast

I spend many a happy hour browsing for free podcasts on the i-tunes store.

I recently came across a video podcast called self massage for athletes.  They say athletes but don't let that put you off if you aren't one.  These massage techniques will benefit everyone. 

You don't even need an i-pod that supports video, you can simply watch it on your computer screen.  You will need to download i-tunes onto your computer if you don't already have it.

The "episodes" consists of short videos aimed at different body parts.  I have a peek at a few and they look good and easy to do.

So have fun!

Stretch and Relax Pt. 1

Many of my clients complain of an achey lower back at the end of the day. So I've devised this lovely, relaxing stretching routine which is great to do in the evening. You can even watch TV while doing it - so no excuses!

Pelvic Rotations

Lie flat on the floor and stretch your feet and arms away from you – making yourself as long a possible.

Hug your knees into your chest and very slowly make small clockwise circles with your knees – as you start to warm up you can make the movements larger and larger, thereby massaging more of the pelvis and lower back.

Repeat anti-clockwise.

Repeat 10-20 rotations each side

Stretch and Relax Pt. 2

Lying down twist

Lie flat on the floor and stretch your feet and arms away from you – making yourself as long a possible.

Draw your knees up to your chest.

Moves knees over to one side – working towards having the lower knee touching the floor.

NB: both shoulders to remain on the floor at all times.

If lower leg doesn’t touch the floor encourage it to do so by placing your hand on the upper knee .

BREATHE DEEPLY AND ON THE OUT BREATHE ENCOURAGE THE KNEE TO THE FLOOR.

IF THE KNEE REACHES THE FLOOR EASILY THEN TRY PULLING THE LEGS FURTHER UP TOWARDS THE CHEST.

Once you have reached your maximum position hold and breath for 20-30 seconds.

Repeat at least twice each side. On the second repitition you will go much further.

Stretch & Relax Pt. 3

Relax your spine using a chair

This stretch works wonder for the lower back and at the same time relaxes the muscles either side of the spine.

Best of all, you don't actually have to do anything.

Make sure the chair is snugly in the crook of your knees and that your lower legs form a 90° angle.

Even better than a pillow, is to get a telephone book and lie with your head on that. Make sure your chin is tucked into the chest, thereby de-compressing the vertebrae in your neck.

Lie in this position for at least 10 minutes – ideally 20 minutes

What is holistic massage about?

Many clients wonder what the term "holistic" massage means. A good explanation is as follows:

The word holistic means 'whole' (it has Greek roots for those interested in the Etymology!). So this form of massage deals with you as a 'whole'. Like other therapies, it is not just looking to treat the symptoms, but to establish the cause, whether it be internal or external. The aim is to rebalance the body so it achieves homeostasis or balance. The training for the therapist is quite extensive, as it not only covers massage, but also anatomy and physiology, nutrition and general health. The therapist's consultation form will include questions regarding lifestyle, medical history, exercise and diet to form a "holistic" picture of the client.

Usually holistic massage techniques are performed with light to medium pressure and the pace of the massage is slower. Unlike sports massage techniques which generally start off with light to medium pressure and then use deep tissue massage techniques to get to the root of the muscular problem. A sports massage therapist may move you into many different positions to achieve this - thereby making the massage more results focussed and less about treating mind, body and soul. That's not to say your tight muscles won't get ironed out in a holistic massage - however, the aim and intention of holistic massage is to treat the mind, body, heart and soul.

Don't get put off and think the therapist will be wearing tie-dyed clothing, smell of patchouli, burn incense and play whale music. [I do none of that by the way]. Holistic massage will treat "all of you" without you making any conscious effort.

I found the following article in Positive Health Magazine, which not only explains very well what holistic massage is about but also how you can practise it at home for yourself.

Massage Yourself Better - At Your Desk

Ever found yourself slumped over your computer at lunchtime, aimlessly surfing the web? Tsk, Tsk! you should be getting up from your desk and going for a walk in the fresh air and natural light. However, should it be raining or snowing or you're bored senseless with the streets around you office, you could do a lot worse than give yourself a 5 minute massage.

I've found this great 5 minute video which is easy to do:

Self-massage at your desk.

Massage away your headache - yourself

Ever had a headache that regular painkillers won't shift? Or tension in your neck muscles that needs immediate attention?

Try some simple self-massage techniques. If you do them as soon as you feel a headache coming on, or when your neck muscles start to twinge, a full-on headache may even be averted altogether.

Check out this easy to follow video on How To Massage Away A Headache

Give it a try!

Self-massage makes it easier to quit smoking

Studies have shown that self-massage of the hands and ears reduces anxiety and cravings in people going through the throes of nicotine withdrawal.

Come 1st July, when smoking is banned in all enclosed public spaces in the U.K, more people than ever are going to seriously think about quitting.

Take a look at this article from Massagetherapy.com

Cutting to the chase - here are the massage techniques:

Massage for Reducing Smoking Cravings

Hand Sequence

1. Massage palm by using thumb of one hand to make circular motions in palm of the other hand.

2. Massage entire front of hand and length of each finger, from base to tip, using thumb and index finger of opposite hand.

3. Stretch fingers by gently pushing fingers up and back with palm of the opposite hand.

4. Press the "Hoku" point for 30 seconds by placing thumb and forefinger of one hand on webbing between thumb and forefinger of the opposite hand.

Ear Sequence

1. Apply light pressure, using thumb behind the ear and side of index finger in front, starting at top of outer ear and working down intermittently to ear lobe.

2. Use index finger to stroke in and around middle rim of ear.

3. Using light pressure, gently tug ear lobe.

4. Stroke back of ear using index finger.

5. Massage upper and outer areas of front and back of ears using thumb and index finger.

Source: Touch Research Institute