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

part 3

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 I’ll provide a few tips on how to take care of yourself when you can’t get a remedial massage.

Expand the chest and relieve tired back muscles: Snow angels over a rolled-up towel

• Lie down on the floor over the top of your rolled-up towel
• Place the towel on or just below the bottom tips of your shoulder blades
• Glide your arms from the side of your body up towards your head, just like making a snow angel.

You may need to bend your knees and place your feet flat on the floor if you feel that your pelvis or lower back is arched – similar to the “constructive rest position”. If you have a small, semicircular foam roller you may use that instead of a rolled-up towel.

For relief from depression, anxiety, and general muscle tension: Get a massage from a housemate or family member

Never underestimate the power of human touch, even from someone who isn’t a professional massage therapist. Massage helps relieve tension in both the body and mind, it decreases nervous energy and helps reverse the constant low-grade fight-flight response that many of us are experiencing in these turbulent times. It is the perfect antidote to feeling isolated during lockdown. (3)

Massage is something we have been doing for each other since the dawn of humanity(2) and is perfectly safe for most people, so don’t be afraid to go with your instincts.(1) However, if you are on blood pressure medication, experience vertigo, are in treatment for cancer, or are pregnant, please wait until you can get a massage from a professional. If you are giving a family member or housemate a massage, remember to only use as much pressure as the person receiving the massage is comfortable with. If it hurts, go lighter or move on to another area. Be careful around the neck and lower back, and don’t massage directly over the spine or other bones (muscles are squishy, bones are hard). If you don’t own any massage oil you can use moisturiser, cold-pressed coconut oil (warm up in the microwave for 15 seconds or rub vigorously between your palms), or indeed any cold-pressed plant-based cooking oil.

References:

1. Ernst, E., The safety of massage therapy, Rheumatology, Volume 42, Issue 9, September 2003, Pages 1101–1106, https://doi.org/10.1093/rheumatology/keg306

2. Goats, G. Massage - the scientific basis of an ancient art: part 1. The techniques, Br J Sp Med 1994; 28(3)

3. Moyer C. A. (2008). Affective massage therapy. International journal of therapeutic massage & bodywork, 1(2), 3–5.