A Guide To Self-Massage

Self Massage | Princeton Nutrients

You’ve decided that massage is for you…that’s great!

But, you don’t have time, energy, or money to go see a therapist.

That’s OK. I can teach you a 15-minute massage routine you can do on yourself…in your own home!

  • Start your self-massage by quickly rubbing your hands together for 15 seconds. This activates the circulation in your hands.
  • Then place your warm palms over your eyes and take a few deep breaths.
  • Next massage up your forehead with your palms, then walk your hands down your scalp using your fingertips. Repeat three times.
  • Use your index fingers to gently press across your eyebrows from the inside to the outer corners 3 times.
  • Using the tips of your fingers, massage from under your eyes to your temple, then from under the eyes down the cheeks to the jaw 3 times.
  • Place your finger tips above the upper lip and slide from just under your nose to the sides of your mouth, as if you’re drawing a mustache on your face 3 times.
  • Then place your fingertips on either side of your throat and massage from the center of the front of your neck to the back 3 times.
  • Raise your left arm and massage the inside of the upper arm down into the armpit 3 times. Take extra time in the armpit because it has one of the densest concentrations of lymph nodes.
  • Massage your left shoulder by cupping the right arm over it and using your fingers to work at the joint for about 1 minute.
  • Gently squeeze your left forearm with your right hand from elbow to wrist 3 times
  • Use your thumb in circular motions to massage the hand, then twist and squeeze each finger twice.
  • Repeat the whole sequence on the right side.
  • Next support your right arm at the elbow with your left hand. Massage the left side of the spine at your neck with the fingertips of your right hand from the top to as far down as you can comfortably reach 4 times.
  • Switch arms and repeat.
  • Next place the fingers at the connection between your arm and your chest and walk your fingers in to your heart 3 times.
  • Now place your hands on your hips and use your thumbs in a circular motion to massage your lower back from the spine to your sides for about 1 minute.
  • Place your hands around your upper, left thigh, using your thumbs, massage into the groin at the inner thigh for 30 seconds.
  • Use your hands to gently squeeze the front of your left thigh from your hip down to your knee 3 times.
  • Repeat the squeezing motion down the back of your left thigh 3 times.
  • Then place one hand on top of the left knee and the other underneath. Gently squeeze for 30 seconds the back and front of the knee – behind the knee is another area with many lymph nodes.
  • Next continue the squeezing motion down the left calf and shin with both hands 3 times.
  • Gently walk your fingers in circles at the left ankle joint.
  • Massage your foot by pressing your knuckles into the sole and rolling from the toes down to the heel. Then, using your thumbs, massage any sensitive areas with a circular motion.
  • Twist and squeeze each toe and then press your fingers into the juncture between the toes and foot.
  • Repeat on the right leg starting at the top of the right thigh.
  • After you finish your massage, lie down on your back with your arms spread out slightly away from your body and your legs slightly apart. Breath deeply and relax for at least 5 minutes.

You can make this routine longer by repeating the strokes as many times as you wish. You can also make the massage shorter by repeating moves only once or twice.

Make sure when you finish your massage that you drink plenty of water to help flush out any remaining toxins.

This routine is great for any time during the day. You’ll feel refreshed and relaxed after your self massage.

You can also enhance your self-massage by using tools…

Click here to find out how you can use everyday items to make amazing massage aids.

Take care,

Michael Adams, Princeton Nutrients Staff

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