September 2023

I don't know about you, but for me--all of a sudden my calendar for fall is starting to fill up! So--good to have a few ideas to reduce discomfort. Here are a few ideas for self-massage to try, within your physical capacities and within what your MD/other health practitioners feel is safe for you to do regarding specific health conditions. 

Self-Massage for the Arms and Shoulders

Helpful especially when doing something repetitive like desk work or gardening

To Release the Neck and Shoulders
(You might feel some pressure but not any pain at all)
Reach up and grab the base of the back of your neck--base of your hand on one side of your spine--fingers on the other side of your spine--with no pressure directly on the spine. Hold firmly but gently--with the palm and fingers of your left hand. Now briefly and slowly and gently turn your head from side to side--while holding the back of your neck. Repeat with your right hand on your neck on right side of your body.
Then squeeze and release the top of  your left shoulder (between your shoulder and neck) with your right hand, continuing to squeeze and release as you--move your hand down your left shoulder and arm. Then repeat on your right shoulder and arm your with your left hand.
Repeat the sequence several times to your level of comfort on both sides of your body.

For a Deeper Massage to the Arms
Warm up the arm by quickly squeezing the muscles, then briskly rubbing up and down the entire area. 
Then put one forearm on a counter or a high table. Use a folded towel for padding if you like. Now, place your other forearm on top of the warmed one, and press firmly and gently in an imaginary line down to your wrist. Repeat on the other arm. Repeat three times down the  line on each arm.
Using your thumb, return to any spots that are extra tender, and press firmly and gently for a few seconds on each spot.

Repeat all or part of these steps several times a day, as comfortably tolerated,
to reduce stress and muscle tension--but not so often that you are overdoing it and re-stressing the tissues.
ENJOY!

Adapted from Client Handouts for Self-Care Information for People