Blog Layout

Some Simple Massages You Can Do to Relax at Home

The Advanced Physicians Team • Feb 01, 2023

Some Simple Massages You Can Do to Relax at Home


Massage therapy works well to relieve body pain and reduce stress. However, people usually view massage therapy as a treat you give yourself once in a while. Consequently, though you reap the benefits of massage therapy for some time, inconsistency prevents continuous progress in your body’s health.


Therefore, if you can’t visit your masseur often, simple massages at home can ensure you consistently gain from massages. This way, your body gets massaged even between visits with your masseur. Here are some simple massages you can do to relax at home.



1. Neck Massages

Neck Massages

You can develop pain due to muscle strain or injuries on your neck. Poor sleeping or sitting posture strains your neck muscles. Additionally, sports like swimming can also lead to neck muscle pain. You can eliminate this pain through the following neck massage that helps with the knots in your neck.


Ensure your neck is straight. Identify the painful areas and massage them with your fingers in a circular motion. Additionally, place your fingers on both sides of your spine along the neck. Gently use your fingers to massage your neck from the shoulders to your head.


Finally, interlock your fingers behind your neck and apply pressure to your neck along the spine using the base of your palms. Massage gently up and down your neck. These techniques will help you relax your neck muscles, especially if you spend lots of time hunched over your computer.

2. Face and Head Massages

Head massages ease tension as they help your mind relax. Moreover, face massages help with blood circulation leaving you feeling fresh and relaxed. This way, you can quickly eliminate stress-induced headaches with a massage.


Place your hands on each side of your head with your fingers spread. Gently apply pressure on your scalp. Move in circular motions as if shampooing the hair from the side to the center of your head. Repeat this process until you’ve massaged your entire scalp.


For your facial muscles, slide your index and middle fingers up your face. Begin with straight motions, then use circular motions. Next, use the base of your palm to massage the center of your forehead down to your temple. These simple techniques will relax your head and facial muscles, preventing muscle tension.


3. Back Massages

Foam Roller Back Massage

Back pains are caused by disc damage, muscle spasms, or structural issues. Back pains are frequent since sitting, walking, or standing for long hours affects the spine’s structure. Massage usually offers much-needed relief from back discomforts. The following massage technique works well for your back.


Find a foam roller or tennis ball. Sit on the floor with your feet touching the ground and your knees bent. Then lower your body onto the foam roller and move up and down. The roller should gently massage your back as your body moves up and down.


Place the tennis ball under the pain points to gently apply pressure. Then move your torso in a circular motion. If you’re experiencing intense back pains, consult your physician before beginning massages on your back.
REQUEST AN APPOINTMENT FOR MASSAGE THERAPY


4. Foot Massages

Foot massages are an excellent way to relieve tension from your feet after a long day of walking or standing. Foot massages also relieve ankle pain and help with blood circulation. Using a tennis ball works effectively for home foot massages.


Sit upright on a chair and place your tennis ball on the ground. Place your foot over the ball and apply some pressure. Roll your foot over the ball until you’ve covered every inch of the foot. Repeat this process on the other leg.




Although these home massage techniques are beneficial, you must seek professional advice if your body is in pain. Massage therapy specialists at Advanced Physicians use their expertise to massage your body to health.


Additionally, they will design simple massage techniques to use at home suitable for your body. Contact us today to book an appointment with our specialists.


How Physical Therapy Accelerates Healing by Advanced Physicians

How Physical Therapy Accelerates Healing

By Advanced Physicians Team • 02 Feb, 2024
On your journey to Get out of Pain, physical therapy is an important consideration. If you've found yourself searching Google for 'Physical Therapist Near Me' or 'how to get out of pain' then let us be your choice to increase mobility and reduce back and neck pain through physical therapy in the Chicagoland area. It's time to leave your discomfort behind and embrace a future of improved mobility and greater freedom of movement. 
Advanced Physicians explains knee pain and how to prevent and treat it.

Knee Pain Unveiled: Understanding, Treating, and Preventing Discomfort

By Advanced Physicians Team • 16 Jan, 2024
If you find yourself reading this, it's likely you've experienced knee pain, perhaps due to a car accident, a gym injury, or the wear and tear of daily life. Rest assured, you're not alone. Let's take a look at what knee pain really is, how to treat it, and how to prevent it from affecting your life in the future. 
10 Tips To Kickstart Your 2024 with Less or No Pain by Advanced Physicians

10 Tips To Kickstart Your 2024 with Less or No Pain

By Advanced Physicians Team • 02 Jan, 2024
Embarking on a new year often brings a surge of resolutions and commitments towards health and wellness. For many, this journey is hindered by the nagging presence of pain, whether it's a result of a car accident, a gym injury, or the cumulative toll of daily activities. Fortunately, there are actionable steps you can take to ensure that 2024 starts with less or no pain. In conjunction with the expert services offered by Advanced Physicians Physical Therapy , these tips can guide you toward a more comfortable and active lifestyle.
Five Reasons to See a Podiatrist at Advanced Physicians

Foot or Ankle Problem? Five Reasons to See a Podiatrist at Advanced Physicians

By Advanced Physicians Team • 26 Dec, 2023
When it comes to maintaining our health and well-being, the importance of foot and ankle care often goes unrecognized. Yet, these parts of our body play a crucial role in our daily lives, affecting our mobility and overall quality of life. This is where podiatrists come in - specialists dedicated to the care of our feet and ankles. In this article, we delve into the top reasons why seeing a podiatrist is essential for foot and ankle health, backed by insights from reputable studies and medical sources. From treating common conditions like plantar fasciitis to managing diabetes-related foot issues, we explore how podiatrists help us stay on our feet and moving forward.
Dr. Ralph Esposito - the new podiatrist at Advanced Physicians

Advanced Physicians Welcomes Dr. Ralph Esposito, DPM, to the Team

By Advanced Physicians Team • 22 Dec, 2023
We are thrilled to announce Dr. Ralph Esposito as the latest addition to our team at Advanced Physicians. With a rich background in podiatric medicine, Dr. Esposito brings an exceptional depth of knowledge and expertise to our practice, aligning perfectly with our commitment to excellence in patient care.
Conquer Carpal Tunnel Syndrome with Expert Care by Advanced Physicians

From Pain to Productivity: Conquer Carpal Tunnel with Expert Care

By Advanced Physicians Team • 01 Dec, 2023
Are you tired of the ache and discomfort in your wrists and hands? Does typing or using a computer mouse leave you wincing in pain? You might be experiencing the symptoms of carpal tunnel syndrome, a common condition that affects many people, especially those who spend long hours working on computers. The good news is that with expert care, you can conquer carpal tunnel and reclaim your comfort and productivity. 
The Art of Trigger Point Therapy for Muscle Pain by Advanced Physicians

Unlocking Knots: The Art of Trigger Point Therapy for Muscle Pain

By Advanced Physicians Team • 16 Nov, 2023
Muscle pain is a frequent ailment that can significantly disrupt your daily life. Those tight, tender areas in your muscles that seem to radiate pain to other body parts? They're known as trigger points or "muscle knots." Understanding these knots and how to unlock them can be the key to alleviating your discomfort and enhancing your overall well-being. 
ARP Therapy helps reduce pain for our client at Advanced Physicians

ARP Therapy helps reduce pain for our client

By Advanced Physicians Team • 09 Nov, 2023
ARP Therapy at Advanced Physicians helps reduce pain and improves flexibility

ARP Therapy helps reduce pain and improves flexibility

By Advanced Physicians Team • 09 Nov, 2023
ARP Therapy by Advanced Physicians helps reduce pain from ACL injury.

ARP Therapy helps reduce pain from ACL injury

By Advanced Physicians Team • 09 Nov, 2023
More Posts
Share by: