How to Self Massage Arms

Massage therapy improves circulation, reduces stress and provides an overall sense of well-being. Although visiting a massage therapist is a luxury, you can learn to perform certain massage techniques on yourself. This self-massage technique relaxes and softens injured, tired or overworked arm muscles, and you can do it anywhere.

Difficulty: Moderately Easy

Instructions

1. Stand straight. Extend your right arm out in front of you, bend it at the elbow at a 90-degree angle and rest your wrist on your left shoulder. This position gives the tricep, the muscle on the back of your arm, a good stretch before your massage.

2. Use your other hand to massage the muscle, using a knead and release technique. Start at the top of the muscle, pinch the flesh between your fingers and firmly roll and release it. Work your way down the muscle, moving about an inch at a time and applying an equal amount of pressure each time.

3. Continue your massage by working on the biceps, the large muscle on the front of your upper arm. Allow your arm to hang down by your side in a relaxed manner and perform the same knead and release technique, beginning at the top and working your way down to the elbow.

Tips & Warnings

• It's a good idea to begin and end with a light, relaxing effleurage over the muscle you are going to work on. This is a series of long, fluid strokes, starting on the area of the muscle the farthest distance from the heart and stroking upwards.
• A light application of massage oil reduces the friction on your skin during a massage.

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