Much of our workforce is sitting at a computer up to 8-9 hours a day! Everything from poor posture to stress of deadlines gets to us daily. We can eliminate some of those issues with self-care! From stretching, going for a walk over lunch, to some self-massage can break up the stressors of the day. If getting in for a massage appointment does not fit into your schedule or you are between appointments and need relief, there are several techniques you can try on yourself to destress from the workday:
Head: Using your fingertips, gently massage the area around your temple, forehead, and ears. Press your thumb lightly into the area at the base of your skull.
Scalp: Place your thumbs behind your ears while spreading your fingers on top of your head. Move your scalp back and forth slightly by making circles with your fingertips for 15 to 20 seconds.
Eyes: Close your eyes and place your ring fingers directly under your eyebrows near the bridge of your nose. Slowly increase the pressure for 5 or 10 seconds, then gently release. Repeat two or more times.
Sinuses: Place your fingertips at the bridge of your nose. Slowly slide your fingers down your nose and across the top of your cheekbones to the outside of your eyes.
Neck: Using both of your thumbs, find the indentation where your neck meets your shoulders. Gently press your thumbs into the indentation and rub slowly.
Shoulders: Reach one arm across the front of your body to your opposite shoulder. Using a circular motion, press firmly on the muscle above your shoulder blade and lean your head back. Repeat on the other side.
Low Back: You will need a massage ball/tennis ball and a wall. Position the massage ball/tennis ball between your lower back and a wall. Move your body up and down, or side to side to find areas of tension. Apply a stronger pressure in the tender spots to help release the tension. Pro tip: put the ball in a long sock to hold onto incase you drop it, you wont have to bend over to grab it many times.
Some benefits of doing some or all these techniques include:
- Reduces pain
- Reduces muscle soreness and swelling
- Reduces anxiety, depression, and pain
- Improves immune function
- Enhances alertness
- Rejuvenates your mind and body
- Promotes better sleep
While self-massage can help with some of the tension from being on a computer all day there are some things to keep in mind. You only need to massage for a few moments for mild issues; or a minute or two for more severe cases. Aim for massaging the area twice per day. Exploring the muscle area where you feel the pain is helpful until you find the source of the painful spot. Starting with lighter pressure and working your way up is best practice when starting out. At the same time, if you went too hard on an area and it is sore or still feeling pain afterward, start softer and take more time. Always gently stretch out the area after self-massage.
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