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Workplace wellness & postural assessment in the workplace


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How to do Self-Massage

How to do self-massage

Massage is one of the easiest ways to maintain your health and wellbeing – self-massage is often used as great alternative to pain medication that is not always needed. By using correct self-massage techniques you can alleviate headaches, insomnia, tension, stress and those aches and pains.

Self-massage can be used in-between your massage therapy sessions to maintain that great feeling you get after a session.You can easily learn how to perform self-massage, and use it to energise yourself in the morning before work, or to unwind after a long day in the office.

Self-massage techniques
Neck and Shouldersneckshould1_100x129

  • Tilt your head back.
  • With both hands on either side of the back of your neck squeeze on either side of your spine.
  • Slowly roll your head forwards whilst continuing to squeeze your neck.
  • Hold this stretch for 10 seconds.
  • Return your head to an upright position.
  • Use your fingers from both of your hands to apply deep circular pressure around your neck and shoulders – makes sure not to apply pressure to your spine.
  • Close your fists and gently knead your shoulders whilst keeping your wrists flexible – you may find it easier to use opposite hands for opposite shoulders.
  • Repeat at least three times.


  • Place your thumbs just under your cheekbones.
  • Gently apply pressure with your fingertips and lead your thumbs up to your temples- then rub each temple with your fingertips.
  • Using firm pressure and a move your fingertips in a circular motion – slowly move your fingers up along your hairline until they meet in the middle of your forehead – massaging your entire forehead and scalp with your fingertips.


  • Put one hand on the top of your foot and the other under the sole.
  • Rub smoothly from your toes to your ankles.
  • Slide your hands back to your toes and repeat.
  • Hold your foot with one hand and work on each toe individually.
  • Squeeze each toe and gently stretch with a slight pull.
  • Using your thumb apply circular pressure on the arch and ball of your foot.
  • Support your foot with one hand and make the other into a loose fist.
  • Knead the sole of your foot in small circular movements.


  • Face your hand towards the ground with your thumb on the back of your hand and your fingers holding your palm in place.
  • Stroke the back of your hand by pushing firmly up toward the wrist and stroking back.
  • Squeeze your hand all over, pressing it between your palm and your fingers.
  • Squeeze each finger and apply circular pressure over the joints with your thumb.
  • Hold the finger at the base and pull it gently to stretch.
  • Turn your hand over and support the back with your fingers.
  • Apply firm circular pressure with your thumb – all over your palm and around your wrist.


  • Take a ball of any size – from a tennis ball to a soccer ball – depending on size of area on body
  • Press the ball up against a wall with your back.
  • Move your body back and forth and in slow circular motions.
  • Focus on the parts of your back that suffer from aches and pains.
  • You can purchase TP Therapy balls, which are perfect for this and do not collapse.  So constant pressure can be applied

Always remember to be gentle to yourself and the old ‘no pain no gain’ does not apply.  Whenever massaging yourself or others remember to use slow controlled techniques and always ask whether the pressure is suitable.  Our muscles like to accept the pressure applied and not be shocked by it!

You can seek advice and information about self-massage techniques at your next corporate massage session – we can tailor individual self-massage techniques to meet your needs.

Give Fresh Therapy Corporate Massage a call today to talk about your options.

Brenda Hill
Your Wellness Advocate
0410 353 913