Self massage can be one of the most effective ways to turn a quick five minute break into what feels like a longer period of relaxation and rejuvenation. You don’t need long and any of these massages can be done by themselves or in succession.
The Head Massage
If you don’t mind messing up your hair or if you don’t have any hair start by replicating washing your hair, with small circular motions into your scalp. You do not need excessive pressure just move around the head and keep it slow and methodical. Gently massaging behind the ears and on the lobes and around the tops of the ears can also be effective.
The Face Massage
You can move down to the face after starting on the head. There is no need for any excessive pressure on the face a light touch and the additional heat of your hands can be enough to stimulate the numerous muscles in your face. Concentrate of feeling the the movements of the individual muscles. Gently stroke your cheeks and forehead upwards and lightly pinch your eyebrows starting at the bridge of your nose. Next, gently pinch the skin of the chin starting by your neck and moving towards the center. Move downwards and continue under your chin.
The Tennis Ball
For more isolated massage that could possibly target areas of soreness try using a tennis ball. Start by gently rolling the tennis ball over the area of massage and slowly increase pressure. This can be used to target deeper areas of soreness and can be very effective in easing pain associate with workouts. Try rolling a tennis ball under the arch of your foot for a stimulating foot massage. The tennis ball trick is semi subjective, there is really not a wrong way to do it and it helps to experiment. Some people like to use golf balls or racquet balls for a different effect.
The Torso
Try rubbing directly above the kidneys with a fist in a circular motion for a quick burst of energy. This can be effective on long car rides to increase awareness and break a lull.
Arms
A light karate chop type movement starting near the shoulder and working down to the wrist and back up the the shoulder can be effective in increasing blood flow and getting limbs ready for movements. This can also be applied to the legs with a little more difficulty.
Give some different things a try and see what works best for you, you will not regret it.
How Effective is Massage
The Jury is out about the scientific benefits of massage but one thing is for certain. Popular opinion is not out about the benefits of massage. People pay big bucks for 15 minutes of massage by a student in a busy airport. It feels good, it relieves stress, reduces stiffness, reduces muscle soreness and promotes a general feeling of well being.
There are many claims about the possible benefits of massage by people with great reputations and enough letters behind their name to be able to make a substantial claim. But the alternative view is also littered with just as much evidence.
My view is that it is important to make up your own mind about the subject and understand a few key points about massage. First, all science aside weather not there is a hormonal response, increase in blood flow, reduction of stiffness, increase in flexibility it doesn’t really matter. What matters is what the subject of the massage thinks. If the person receiving the massage associates great benefit with the massage it doesn’t really matter what the science says. The mind is a powerful thing and placebos have been shown to be as effective as actual treatment.
So, if massage reduces anxiety, elevates mood and improves relaxation there is a very high chance that the athlete will have a better recovery from their workout. It is no secret that recovery is a huge part of the physical conditioning regime. Without proper recovery any time spent in the gym is wasted and if therapeutic massage can give you the edge you need to get that proper recovery, by all means get a massage.
Another often touted claim is that massage increases blood flow to effected areas, maybe, maybe not, but once again if the person thinks it helps then it does. If a person thinks that more nutrition will make it to massaged muscle cells due to stimulation then you can make the argument that they will possibly eat a healthier diet following the massage and the exercise.
In the athletic world wins are measured by milliseconds and anything that gives an edge over a competitor has the opportunity to be the missing ingredient. In the real world anything that makes you feel better or just more relaxed can be the difference between a good week and a bad one.
Truth be told it may be all in your mind but anecdotally it is unlikely that all of the people that swear by massage are wrong. Give the body the tools it need to heal and it can do some amazing things.
