How to take care of yourself when you can’t get a massage:

part 1

By Remedial Massage Therapist Matt Granato

Because of the coronavirus/covid-19 lockdowns, many of us who use massage as a way to relieve pain and tension are feeling stiff and sore. In this short article we will provide a few tips on how to take care of yourself when you can’t get a remedial massage.

For stiff neck: Hands Behind Head Self-Massage

• Lie on your back in bed, recline on the sofa, or lay on a yoga mat with your favourite pillow
• Link your fingers together and put your hands behind your head, resting the back of your head in your palms
• Position your thumbs so they fit neatly into the muscles that run vertically along the back of the neck
• Apply pressure with your thumbs as you slide your palms down our head and your thumbs will glide along the neck muscles
• Stop when you reach the thick muscles of the shoulders
• Repeat this process 3-9 times.

If it hurts, use less pressure. You may like to apply moisturiser or massage cream to your thumbs if that feels more comfortable

For sore and stiff lower and middle back: Constructive rest position/Low back rollout

These techniques are great for people who have been working hard in the garden, playing with the kids, or using the extra time during lockdown to rearrange some furniture.

Constructive rest position

• Lie on your back on a on the floor or other firm surface. You can use a yoga mat, but the bed or couch won’t work for this technique.
• Keep your knees bent and your feet flat on the floor, slightly apart.
• Stay like this for 1-5 minutes, making small movements with your hips, shoulders, head and neck if you feel the need.
• It’s as simple as that!

If you need support under your head try to use something low and flat, like a folded towel.

Low back rollout

• Adopt the constructive rest position
• Extend your arms horizontally to make a T shape
• Gently sway your knees from side-to-side
• Maintain a steady flow and explore your range of motion. Start with small movements and work towards getting your knees to touch the floor on each side.
• Repeat 10 times

For a stronger effect, keep your knees and feet together as you rotate your pelvis and entire lower body.