Instructions:

Self-massage is done by kneading or rubbing different parts of your body while breathing through your nose. Apply only as much pressure as feels comfortable. If there is an area where you feel tense, you can rub it a bit longer.

• Stand up if you can. Take a few deep breaths. Start by rubbing your fingers and do similar movements as if you were washing your hands.
• Move up to your wrists and along the arms. Massage your shoulders, and your neck and then switch to your jaw. Open your mouth and yawn while doing gentle circular movements along the jaw, especially around the joints.
• Continue to make circular movements around your ears, cheeks, eyes, forehead, and your scalp. Gently pull your hair up to elongate yourself and have a better posture.
• Continue with circular movements around your chest, and down the belly, and then massage your lower back and bottom.
• Massage your legs, from your thighs to your feet. While doing it, let your head hang.
• If you want to feel more energised, finish this self-massage by gently hitting your muscles with your fist or an open palm. Start from your shin and calf, and move up to your thighs, bottom, lower back, stomach, chest, and arms.
• Lastly, with your feet firmly on the ground, shake your body for a few moments. Stretch.

Advice:

If the tension or pain gets worse because of self-massage, check its cause with a healthcare professional.