Massage therapy is wonderful for a variety of issues, conditions, and situations. While massage therapy is commonly used in conjunction with chiropractic or other forms of therapeutic rehabilitation, it is just as commonly used as a form of relaxation. Stress can cause a plethora of health issues, and as people become aware of the dangers of stress but life continues to get more and more stressful, they often turn to massage therapy to help relieve some of their stress.

DIY Massage Therapy: Easy Self-Massage Techniques

What if you don’t have time for a professional massage, but you still want the muscle relaxation and stress relief? Your body builds up tension throughout the day, so by the time you get home, you might be a bundle of emotional stress and physical tension. Thankfully, there are some easy massage therapy techniques that you can learn and then use on yourself when you don’t have time to go see a licensed massage therapist.

1. Hand Massage

You use your hands for almost everything. Yet, you might not even know that they’re full of tension until you go to massage them. Here’s how to do it:

  • Place one hand in the other with your thumb in the center of your other hand’s palm and your fingers on the back of your hand.
  • Begin massaging with the thumb in a circular motion, working from the center outward toward the fingers.
  • Spend some time massaging each knuckle, when you get to it, using the fingers on the back of your hand as well as your thumb.
  • Finish by gently pulling each finger from the base of your hand to your fingertip.

2. Head Massage

The classic head massage. While it may be nice to have someone else do it for you, it’s completely possible to do it on your own! Here’s how:

  • Place both hands on your head, fingers applying light pressure to skull.
  • Gently move the skin of your scalp over the skull, releasing tension in your eyes, mouth, cheeks, ears, etc.
  • Continue until relaxed. You can then move on to a scalp massage, if desired, by moving your fingers through your hair in circular motions over your scalp without it.

3. Eye Stress Relief

You probably already know how to give your temples a massage, so while you’re massaging near your eyes, try these massage therapy techniques to relieve tired eyes:

  • Start by placing your thumbs above the inside corners of your eyes, between your eyes and eyebrows (higher than the bridge of your nose).
  • Start massaging in circular motions and work your way towards the outside corners of your eyes.
  • Massage down and around the corners, gently working your fingers over your eye socket (below your eye).
  • Finish at the bridge of your nose.

4. Tennis Ball Massage

You can use a tennis ball, baseball, or any other round, hard ball for this tried and true self massage therapy. It’s simple:

  • Place the tennis ball just beneath your foot’s arch.
  • Roll your foot over the ball, pressing down in the areas that need massage using the proper amount of pressure.

5. Rolling Massage

You can’t exactly massage your own back, but you can use the floor to help you. Used in yoga and other mat-based exercises, rolling massages feel great and release tension. Here’s how:

  • Lay on your back on the carpet or a yoga mat.
  • Pull your knees into your chest so that you can hug them close to your body.
  • Gently rock from side to side and front to back, letting the floor and your body weight massage whichever areas need it most.


Professional Massage Therapy In Dallas

While self massage therapy techniques are great for everyday tension and stress relief, it’s best to see a professional massage therapist who can evaluate and assess your particular needs, helping you relieve stress while doing what’s good for your body. Improve your overall quality of life through professional massage therapy in Dallas.

Should you need, trigger point and joint injections are also available to help relieve pain and inflammation quickly. Ask about this during your next visit or call us for more information!

We serve those who live or work in Dallas and nearby cities including Lake Highlands, Highland Park, University Park, Preston Hollow, Far North Dallas, Addison, Richardson, Uptown and more.

Get In Touch

Premier Chiro Med

Call Us: (214) 265-9000

Visit Us: 9669 North Central Expressway Suite 200
Dallas, TX 75231

Office Hours

As Of September 1, 2023:
Monday: 8am-1pm & 3pm-6pm
Tuesday: 10am-1pm & 3pm-6pm
Wednesday: 8am-1pm & 3pm-6pm
Thursday: 10am-1pm & 3pm-6pm
Friday: 8am-1pm
Saturday: 9am-12pm
Sunday: Closed

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