Selfmassage

Self-massage is a self-administered manual technique that uses hands, fingers, and occasionally simple tools to apply controlled pressure, kneading, stroking, friction, and rhythmic tapping to muscles and soft tissues. It is used to relieve muscle tension, improve local circulation, promote relaxation, and support recovery after physical activity. It can be performed with or without lubricants and may involve body segments such as the neck, shoulders, arms, back, legs, and feet.

Common techniques include effleurage (long gliding strokes), petrissage (kneading), friction (circular rubbing), and tapotement (rhythmic tapping). Users may also perform self-stretches during or after massage. Techniques are typically done with comfortable pressure, avoiding bones and joints; lubrication helps glide. Sessions may range from 5 to 20 minutes for smaller areas, with longer routines for larger muscle groups. Tools like foam rollers or massage balls can supplement manual work.

Safety and contraindications: Self-massage is generally safe for healthy individuals, but it should be avoided over acute injuries with active inflammation, unhealed fractures, skin infections, open wounds, severe osteoporosis, recent surgery, or conditions where pressure could worsen symptoms. People with chronic illnesses or reduced sensation should consult a healthcare professional before starting a routine. Stop if pain worsens, numbness, tingling, dizziness, or new symptoms occur. If in doubt, seek professional guidance on technique and suitability.

History and context: Self-massage has roots in multiple traditions, including traditional Chinese medicine and Ayurveda, as well as Western relaxation practices. It is commonly used as part of wellness routines, athletic recovery, or stress relief, but it is not a substitute for professional medical evaluation when needed.