Massage Therapy

Massage relaxes the mind, body and spirit. A 15 minute Hellerwork self massage will ease tightness in the muscles that are stressed when you are anxious.

A full body massage from a trained professional is one of the best ways to relax and let go of stress and tension.

You can give yourself a very soothing ayurvedic oil massage at home in just a few minutes.

• Slightly warm up 2 or 3 ounces of oil (sesame, sunflower, or coconut oil are good). Apply the oil to your entire body.
  
• Rub some oil into your scalp with your palms.
  
• Rub across your forehead and along your cheek bones.
  
• Rub along the long bones of your body (arms. legs), and use a circular motion on elbows, knees, and shoulders.
  
• Rub your chest and abdomen and as far around on your back as you can reach. (Use the flat of your palms; kneading the muscles is not essential.)
  
• Massage your feet, especially the soles.
  
• Follow with a hot bath or shower.

If you don't have time for the entire massage, rub a little oil into your scalp and the soles of your feet.

Massage therapy can soothe pain, relax stiff muscles, and reduce the swelling that accompanies arthritis. Massage and gentle stretching help maintain a joint's range of motion.

If you have osteoarthritis, gentle massage can help ease the pain. Start by putting a little vegetable oil or massage oil on your fingertips. Then work slowly around the affected joint, making small, gentle circles with your fingertips. It's best to avoid massage directly on the joint; stay just above and below it with your fingertips. Work on the area around the joint for three to five minutes each day.

Gentle massage may also help reduce swelling in rheumatoid arthritis. Use the effleurage stroke to work the muscle and tissue around the joint with your fingertips. Make sure you use oil or cream on your fingers to make the massage more gentle. Work the area for five to ten minutes a day.

Massage

Massage can help relax tense muscles and relieve aches and pains. Massage therapists may use firm stroking movements up either side of the spine, fanning across the shoulders; circular thumb movements over the small muscles on either side of the spine may also ease discomfort. For the occasional, mild backache, a friend could massage you in a similar manner or you can use the self-help technique described below.

Self Massage for Back Pain

Here is a technique you can do yourself. You need two tennis balls and a sock.

1. Take a hot bath or shower.
   
2. Do some gentle stretching such as yoga.
   
3. Slide two tennis balls into a sock, tying off the open end of the sock so that the balls are touching each other.
   
4. Lie on your back on the floor. Have the socks at hand and place them under the small of your back, one ball on each side of your spine.
   
5. Take a deep breath and let your body relax into the balls. Rock your hips gently from side to side. Then adjust your body slightly so that the balls move up your back a few inches. Hold that position briefly, then take a deep breath.
   
6. Wait until you feel a sense of softening or melting into the balls before you move them farther up your back.

Most people take about 10 to 15 minutes to work the balls up and down their back. If you have a particularly sore area on your back, spend some extra time with the balls touching that spot.

Caution:

Do not do massage if you have a prolapsed disk or a spinal problem. Deep massage can worsen this condition.

Self Massage for Depression

1. Start with your head and work your way down to your toes.
   
2. Pour some massage oil onto your palms, and using flat hands, rub it vigorously into your hair and scalp.
   
3. Use your fingertips to cover your head with small circular movements.
   
4. Gently massage your face and ears, and then your neck.
   
5. Knead your shoulders and vigorously massage your arms, with up-and-down motions. Use circular movements on your elbows and knead your hands and fingers.
   
6. Massage your chest and stomach using large gentle circular motions. Massage your sides and back, if you can reach it without straining.
   
7. Use vigorous up- and-down motions on your legs, with circular movement at your knees and ankles.
   
8. Massage your feet-tops and bottoms-and use your fingers to massage your toes.

When you are done, take a warm shower and use a mild soap to wash off the excess oil. The oil that has penetrated or remains on the surface of the skin conditions it and helps keep your body warm.