aarogya.com
  • Home
  • Complementary Medicine
    • Ayurveda
    • Homeopathy
    • Naturopathy
    • Acupressure
    • Acupuncture
    • Aromatherapy
    • Batch Flower Remedies
    • Home Remedies
    • Massage
    • Yoga
    • Meditation
    • Reiki
    • Bodywork
    • Medical Palmistry
  • Conditions & Diseases
    • Acute Diarrheal Disease
    • Appendicitis
    • Blindness
    • Brucellosis
    • Chicken Pox
    • Conjunctivitis
    • Dysentery
    • Hookworm
    • Japanese Encephalitis
    • Lymphatic Filariasis
    • Plague
    • Rubella
    • Typhoid Fever
    • Yellow Fever
    • Allergy
    • Arthritis
    • Blood Pressure
    • Computer Health Hazards
    • Chikungunya Fever
    • Dengue
    • Guinea Worm
    • Influenza
    • Leprosy
    • Malaria
    • Poliomyelitis
    • Tetanus
    • Whooping Cough
    • Viral Hepatitis
    • Amebiasis
    • Asthma
    • Bronchitis
    • Diagnostic Tests
    • Cholera
    • Diphtheria
    • Hepatitis
    • Irritable Bowel Syndrome
    • Leptospirosis
    • Measles
    • Rabies
    • Tuberculosis
    • Yaws
  • Family Health
    • Children's Health
    • Diet & Nutrition
    • First Aid
    • Fitness
    • Humor & Trivia
    • Men's Health
    • Preventive Health
    • Senior's Health
    • Senior Citizen Corner
    • Teen’s Health
    • Vets and Pets
    • Women’s Health
  • Health Resources
    • Blood Donation
    • Career Opportunities
    • Daily Health Tips
    • Health Programs
    • Featured Hospitals
    • Medical Education
    • Health Professional's Negligence
    • Medical Tourism
    • Video Eye
    • Rural Health
    • Patients' Rights Forum
  • Insurance
    • Euthanasia
    • Health Insurance
    • Health Insurance Policies
    • Insurance Companies
    • Medical Ethics
    • Medical Jurisprudence
    • Research
    • Telemedicine
    • Compare Health Insurance
  • Sex & Sexuality
    • What is Sex & Sexuality?
    • FAQs
    • Marriage & Pregnancy
    • Sex Education
  • Support Groups
    • Addiction
    • Aids
    • Cancer
    • Epilepsy
    • Swine Flu
    • Blood Search
    • Vivah
    • Health Directory
    • Alzheimer's Disease
    • Medical Support Groups
    • Cardiology
    • Depression
    • Depression Screening Test
    • Diabetes
    • Disability
    • Kidney
    • Obesity
    • Pregnancy
    • Schizophrenia
    • Vitiligo
Aarogya.com
Marathi | Gujarati | Register | Login
  • Home
  • Complementary Medicine
  • Massage
  • Do it Yourself Massage

Do it Yourself Massage

  • Print
Details
Hits: 18239
Self Neck Massage Self Neck Massage
Neck
To massage the right side of your neck, press the fingers of your left hand into the top, just below the base of your skull. Slowly drag your fingers down and over toward your right shoulder while simultaneously tilting your head to the left. Your left ear should approach your left shoulder as you move between your neck and your shoulder. Repeat this motion several times, then switch hands to work the left side of your neck.

Self Biceps Massage Self Biceps Massage Biceps (the muscles in front of your thighs)
Use the left hand to grab the right arm just above the elbow so that your thumb points up toward your right shoulder. Your fingers should wrap around the outer side of your arm. With your right arm down at your side, gently press your thumb into the biceps muscle and stroke upward towards your shoulder. Repeat several times. Next, reach your hand under your arm and place your thumb at the top of the biceps muscle below the shoulder. Your fingers should rest lightly underneath your arm. Press down gently with your thumb and move it from side to side across the tendon. Repeat several times.

Self Triceps Massage Self Triceps Massage
Triceps (the muscles at the back of your upper arms)
This massage will help your muscles recover after any activity in which you throw, hit, serve or pass (say, tennis or badminton). Bend your right arm at a 90° angle and rest your right hand on your stomach. Cross your left arm in front of you and cup your left hand over the back of your right arm, just below your shoulder. Press your left hand into your triceps muscle and slowly move it down your arm toward your right elbow. Straighten your right arm as you go. Your left hand should end up cupping your right elbow, with your right arm straight down at your side. Bend your right arm back into a 90° position and repeat three times, then switch sides and work your left arm.

Self Upper back Massage Self Upper back Massage Upper back
To loosen up those stress–knotted upper back muscles, lift your right arm, pointing your elbow upward. Drop your right hand behind your head. Squeeze the three middle fingers of your left hand together, then begin to press your fingertips against the right side of your upper back, directly below the armpit. Continue stroking along your right side, moving downward toward your waist. Once you reach your waist, lift your hand and place it at a different location below your armpit. Switch hands and work your left side.

Self Quadriceps Massage Self Quadriceps Massage
Quadriceps (the muscles in front of your thighs)
To limber up these big muscles, squeeze the three middle fingers of your right hand together and press them into the top of your right thigh. Place your left hand over your right to help you apply more pressure. Slide your hands down your thigh until they end up just above your kneecap. Continue sliding from upper thigh to knee, each time starting from a slightly different location on the thigh to completely loosen the muscles. Next, grab your right thigh with your thumbs together and the fingers of both hands wrapped around your leg. Press into the leg, moving your thumbs in a circular motion as you slide your hands toward your knee.

Self Hamstrings Massage Self Hamstrings Massage Hamstrings (the muscles at the back of your thighs)
To loosen the hamstrings, lie flat on your back with your right foot over your left knee. Grab your right leg just above the knee using both hands, with your fingers pressing into the back of your leg and your thumbs on top by your kneecap. Run your hands up your thigh, pressing with your fingers. Repeat several times. Finally, press the fingers of either hand into the middle of your hamstring and slowly rub across the leg from side to side. Move your fingers to work the entire muscle.

Lower leg (calves)
Bend your right leg and grab the bottom of your calf muscle with both hands. Apply pressure with your thumbs and slide your hands up your leg to the back of the knee. Repeat three times. Next, place your thumbs together at the top of your calf. Apply pressure and slowly pull your thumbs away from each other. Lower your hands about a half–inch and repeat, working down your calf until you reach your ankle.

Hands
Begin by gently pulling each of your finger with the thumb and fingers of your opposite hand. Gently stroke each finger as you go, applying firm but gentle pressure to any sore or tender areas. To work out your palm, loosely clasp your hands together by intertwining your fingers. Touch the thumb of your massaging hand to the area just below the opposite thumb and apply direct pressure for several seconds. Keep moving your massaging thumb around in a spiral, applying short bursts of pressure, until your thumb ends up in the center of your palm. Finish by stroking your thumb up and down into your palm. Then work the other hand.

Feet
Sit with your left foot resting over the thigh of your right leg. Hold your left ankle with one hand and slowly rotate the foot clockwise with the other hand in clockwise and anticlockwise directions. Next, grab your foot from the sides with both hands. Begin to stroke lengthwise up and down your sole, firmly pressing into it with your thumbs. After you’ve finished with the long strokes, use your thumbs to make a series of small circles up and down the sole. Gently separate and pull each toe sideways, then forward and back. Then work the other foot.

3

Massage

  • Contraindications of Massage
  • Sports Massage
  • Infant Massage
  • Massage During Pregnancy
  • Do it Yourself Massage
  • Useful Links to Massage
  • FAQs on Massage
  • Effects of Massage
  • Massage Techniques

Featured Herb

Featured Herb

Garlic: Purported to help treat infections and rid the body of parasites. Good for spasms and cramps. read more…

Did You Know Jala Neti ?

Did You Know? You may be able resolve your problems due to air pollution by Jala Neti (Nasal Wash) read more…
Introducing Digital Practice for Doctors & Healthcare professionals
Swine Flu
National Award for Outstanding achievement by a Non-Professional - Tushar Sampat
Health Professional's Negligence
Health Professional's Negligence
Records of published articles in the newspapers helps common people about precautions to be taken while seeking the services from health professionals and also helps health professionals to rectify the negligence.
read more…
Specialties
Common Symptoms


Aarogya Network

aarogya.com aims to be India’s leading comprehensive health information portal. The site has sections, which cover almost all the medical specialties and give useful information on various diseases. To enhance its reach, the content is available in Indian languages too. We were the first health website to introduce online support groups. Addiction support and Epilepsy support are examples of some very active and vibrant communities.

» Click here to see all our support groups

Subscribe to Our Newsletter

 Get health related new information.

Pune Aarogya
Digital Media Dedicated to Healthcare of Punekars

Health Tools

  • Health Directory
  • Message Board
  • Health Calculators
  • Depression Screening Test

About Aarogya.com

aarogya.com aims to be India’s leading comprehensive health information portal. The site has sections, which cover almost all the medical specialties

Read more...

Suggestions

This is YOUR site, so if you have suggestions or feedback on how we can improve it for you, please let us know! We do our best to keep up!

Read more...

User Comments

“My name is Paulette Conners and I just had to send you an email thanking you since one of the pages on your site was very helpful!”

  • About Us
  • Company Profile
  • Contact Us
  • Privacy Policy
  • Feedback
  • Disclaimer
  • Sitemap
  • Invite Your Friends

© 2017 www.aarogya.com. All Rights Reserved.