Self-Massage Tutorial

Hey y’all, 

With less than 3 months away from 2023 (80 days to be exact!), are you on track for your fitness and wellness goals that you set earlier this year? When setting goals, it’s important to check in with yourself periodically to ensure you’re holding yourself accountable and can pivot, if needed.

Throughout this month, I will highlight various fitness and wellness practices ranging from strength training, self massages, mobility exercises, and breath work to take into consideration throughout your wellness journey.

Scheduling time for massages regularly can be challenging sometimes, but luckily you can treat yourself to a self-massage anytime.. With the right combination of techniques and tools, you can give yourself a targeted, customized massage for pain relief, relaxation and improved well-being.

Below are some tips on self-massage for your face and upper back.

• Jaw: Place your fingertips along the soft tissue on your cheekbones. Gently apply pressure with your fingertips, making circular motions starting towards the center of your face and then making your way to your ears. For deeper relaxation, slightly open your jaw.  

• Scalp: Place the heel of your palms on either side of your head. Push your scalp upward, holding for a few seconds before releasing. Repeat across your scalp until you’ve massaged your entire head.

• Shoulders: Bend your right arm so that your right hand is touching your left shoulder. Squeeze and lift the soft tissue, starting from the outside and working your way toward the base of your neck. Repeat slowly several times until you feel the trapezius muscle relax. Then switch to the left side.

• Middle trapezius: Using two or three fingertips, apply firm pressure to your middle trapezius—the spot where your neck meets your shoulders. Hold pressure for 10-30 seconds and release.

Try it, and let me know what you think!

Cheers,

Tiana