QUICK & EASY SELF-MASSAGE TECHNIQUES

TIRED EYES This first technique is great for tired eyes as a result of staring at a computer — it brings circulation to the area and relieves sinus pressure, eye strain, and headaches. Close your eyes. Place your thumbs under your eyebrows, starting at the inside corner of each eye socket. Press and gently move the thumbs in tiny circles, working slowly towards the outsides of your eyebrows and continuing this movement all around your eyes, ending back at the bridge of your nose. Repeat this several times, spending a little extra time at the indentation of the inner eye socket, where the bridge of the nose meets the ridge of the eyebrows – an especially tender point on many people.

HEADACHES This technique is used to ease headaches and associated tension. Start by placing your thumbs on your cheekbones close to your ears, and use your fingertips to gently apply pressure and rub the temples (the soft spot between the corner of your eye and your ear). Using very firm pressure and a tiny circular motion, gradually move your fingers up along your hairline until they meet in the middle of your forehead, massaging your entire forehead and scalp as you inch along.

NECK TENSION While you are seated, mold your hands over your shoulders. Exhale, letting your head drop back as you slowly squeeze your fingers towards your palms, gliding up the muscles of your back and shoulders towards your neck. Now, rest your elbows on a hard surface, allowing your head to drop forward slightly. Massage your neck from your shoulders to the base of your skull using your fingertips to make small deep circles into the muscles on either side of your spine. Place both hands on the back of your head, interlacing the fingers. Drop your head forward and allow the weight of your elbows to pull your head gently down, stretching the muscles of your neck and those that run down your back.

TIGHT SHOULDERS You will need a tennis ball or solid rubber ball for this one. Stand 18 inches from the wall, with your feet hip distance apart. Go into a partial squat with your buttocks against the wall. Lean forward, placing the ball behind your back at the top of your shoulder. Slowly stand up — an inch at a time — pressing against the wall and letting the ball roll slowly down the muscles along the side of your spine, stopping when you find a tender point and waiting for the pain to subside. Reverse the process, slowing sitting down into a squat, and allowing the ball to move back up to the top of your shoulder muscles. Now switch sides, moving the ball to the other side of your body and repeating the same slow massage