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Massage Exercise Compression of the Sternocleidomastoid |
Use one hand to grab and pinch the sternocleidomastoid as pictured below It helps to |
turn the head to one side Firmly squeeze the length of the muscle from the clavicle up to |
just below the ear This muscle is a major structural support for the neck and when it is |
tight it hunches the head down and forward It also plays a role in clavicular breathing so |
releasing it will help soothe your breath |
Illustration Sternocleidomastoid massage |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Massage Exercise Compression of the Occipitalis |
Apply deep pressure to the occipitalis muscle and the neck muscles directly below it Lie |
down and rest your head on a baseball eyebolt or index knobber to compress these |
muscles Releasing the occipitalis will help reduce your lowgrade headache and |
straighten the back of your neck |
Illustration Occipitalis massage |
Massage Exercise Compression of the Neck |
The front sides and back of the neck contain a dense array of muscles Reach your hand |
into the air above your head bend your elbow and press the tip or knuckle of your |
thumb into each of the areas of your neck Identify sore spots and concentrate on them |
Alternatively use a tool like a squash ball Index Knobber or eyebolt |
illustration Neck massage |
Chapter Release Tense Muscle with Massage |
Massage Exercise Compression of the Corrugator Supercilii |
Place your elbows on a tabletop or bed to steady your hands Then use the first knuckles |
of your thumbs to press firmly into the small muscles under each eyebrow There are |
several layers of different muscles here but you will know when you find the corrugator |
supercilii because it will be the most painful The feeling of pressing on it directly will |
probably take your breath away even with just a few pounds of pressure Consistent |
massage will release all that pain |
Ae |
Illustration Corrugator supercilii massage |
The results of even these simple exercises can be profound Lets look at the corrugator |
supercilii muscle in Exercise for example It is the muscle that creates the frown which it |
does by lowering the eyebrows and pulling them together Scientists regard it as the principal |
muscle in the expression of suffering This means that humans primates and other mammals |
unconsciously contract their corrugator supercilii muscles when experiencing great pain What |
do you think it means for this muscle itself to be stuck in painful partial contraction think it |
means that it has come to perpetuate the condition of suffering Realizing this strongly |
motivated me to compress mine until they were absolutely painless In total the process took |
me about an hour divided into several short sessions spread over a month It was time well |
spent as it released my perennial frown and changed my outlook on the world |
Below are several other easytouse massage techniques that should help kickstart your |
search for soreness and a personal routine Other chapters in this book will specifically address |
massage of the face neck and lower back |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Illustration Easytouse massage techniques |
Chapter Release Tense Muscle with Massage |
The health benefits of selfmassage are both real and noticeable compression increases |
circulation improves joint health relieves muscular injuries shortens recovery time and |
reduces muscle fatigue Aesthetically selfmassage can accentuate muscle mass reduce the |
deposition of fat improve the appearance of cellulite and contour tone and firm the skin |
have released muscles all over and it has helped me feel as though have an entirely new |
body am stronger more flexible faster and more graceful Results are cumulative It should |
be everyones objective to release every painful muscle in the body Finding them and learning |
how to compress them skillfully is a challenge of course and one of the best ways to start |
learning is to receive professional massage |
The Benefits of Professional Massage |
Getting expert help can be the perfect introduction or complement to a selftreatment routine |
If the option is available strongly recommend that you invest a significant proportion of your |
disposable income for the next few years on deep tissue massage Receiving quality deep tissue |
massages will relieve pentup tension in large portions of your body curbing sympathetic |
hyperactivity and activating paingate control It has even been shown to reduce depression |
and trait anxiety and reduce generalized anxiety disorder symptoms What is more it |
temporarily reduces blood pressure and heart rate and stimulates the production of the brain |
chemicals involved in pleasure and satisfaction such as endorphins oxytocin and serotonin |
Raising the levels of these substances in your brain has recursive beneficial effects on |
happiness confidence and outgoingness |
had my first massage at age came out of the studio angry convinced that the |
masseuse had pressed too firmly on my shoulder By the time got to my car had a bad cramp |
in my deltoid that stayed with me for a full week The cramp formed for three reasons |
didnt ask the masseuse to reduce the excessive pressure was a fullon thoracic |
breather at the time and defensively contracted the muscle into a tight ball as it was being |
massaged Massaging a muscle too intensely especially when it is contracted will make the |
muscle worse rather than better It is important to remember that unlike in selfmassage |
the professional masseuse cannot feel what you experience as they press They need your |
active feedback telling them when to press harder and when to press softer |
This bad first experience which was my fault dissuaded me from returning Reading about |
the scientific benefits of massage five years later persuaded me to give massage another |
chance By this time was practicing diaphragmatic breathing which helped me accept rather |
than brace against the most intense parts of the massage This second experience made me |
a convert |
At first the masseuses saw marveled at how tight my muscles were Several voiced |
concern for my wellbeing after feeling my neck and shoulders They would say things like |
This isnt good are you okay was even told by several masseuses that had the worst |
muscle tension they had ever seen But that feedback started to change within the first year |
of weekly deep tissue massages By the end of the year each new masseuse worked with |
commented that they had never seen anyone able to take such deep pressure It just didnt |
hurt anymore and it hasnt since attribute this entirely to the consistent practice of |
diaphragmatic breathing |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
Deep tissue massage should be uncomfortable at times but should not cause excessive pain |
or induce protective spasms When a masseuse presses too hard on a trigger point other |
trigger points throughout the body will briefly flare up in response Encourage them to press |
hard but never to the point where the pain causes you to tense up in other areas such as your |
face neck or back To this end concentrate on holding a relaxed corpse pose allowing your |
body to go completely limp |
Most importantly you will know that the massage is too hard if it makes you breathe |
shallowly or brace your diaphragm As mentioned above you should be practicing |
diaphragmatic breathing throughout the massage Employing paced breathing is ideal To do |
this locate the breath metronome MP audio tracks available from my website upload them |
to your phone and play them during the massage you may want to put the track on repeat to |
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