TM4T Stress Armoury 49 - Self Massage

Yes, yes, I know. Self-massage, tee-hee. Can we leave the smutty jokes to Year 10?

Massage, of course, is a well-proven way of relaxing, but it isn't always easy to pop-down to the physiotherapists during morning break, and some state schools do not provide trained masseurs in their support staff.  There are, though, some exercises that you can try yourself. Here's a ten minute programme...

1. Sit in a comfortable sensible chair, with your feet flat on the ground and your lower back supported by the back of the chair. Lay your arms on your lap with your hands loosely open and relaxed.

2. Breathe in deeply, and - as you do so - lift your shoulders up towards your ears.  Hold your shoulders in the raised position, and hold your breath too. Count to to five slowly, then breathe out gently and slowly lower your shoulders.  Repeat this three times.

3. Cross your arms across your chest, so your right hand on your left shoulder, and your left hand is on your right shoulder. Gently squeeze and release your top-shoulder muscles, then move your hands down and gently squeeze your biceps and triceps. If it's uncomfortable to squeeze both shoulders at once, do one arm at a time.

4  Put your hands underneath your ears (right hand:right ear, left hand:left ear), use your fingers to apply slow, gentle circular pressure at the base of your skull, moving downwards to the base of your neck.

5.  Rest your hands in your lap. Gently let your chin fall to your chest to extend the muscles at the back of your neck; slowly raise your head and repeat three times.

6. Place the fingers your hands on each side of your temples (just above your outer eyebrows) and slowly massage in circular motion for twenty seconds. .

7. Yawn gently and stretch the muscles in your face; then cover your eyes with your cupped hands - with your eyes open - and remain still for twenty seconds.