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Self Massage for Headaches


Self-massage can be a helpful way to relieve tension and alleviate headaches. Here are some techniques you can try:

Neck and Shoulder Massage:

  • Sit in a comfortable position.

  • Use your fingertips to gently massage your neck and shoulders.

  • Apply gentle pressure and make small circular motions.

  • Focus on areas where you feel tension.

Head and Scalp Massage:

  • Use your fingertips to massage your scalp in circular motions.

  • Start at the base of your skull and move towards the front of your head.

  • Pay attention to the temples and the area just above your eyebrows.

Temporal Massage:

  • Place your fingertips on your temples.

  • Apply a gentle, circular motion.

  • Gradually move your fingers in the direction of your eyebrows and then towards your hairline.

Acupressure Points:

  • Press the fleshy area between your thumb and index finger with the thumb and index finger of your opposite hand.

  • Apply steady, firm pressure for a few minutes.

Neck Stretches:

  • Gently tilt your head to one side, bringing your ear towards your shoulder.

  • Hold for 15-30 seconds, then switch sides.

  • Repeat a few times.

Self-Myofascial Release with a Tennis Ball:

  • Place a tennis ball between your back and a wall.

  • Move your body to roll the ball around areas of tension, focusing on the upper back and shoulders.

Breathing Exercises:

  • Practice deep, slow breathing to help relax your body and reduce stress.

Remember to start with gentle pressure and gradually increase if needed. If you experience severe or persistent headaches, it's important to consult with a healthcare professional to rule out any underlying medical conditions. Additionally, if self-massage exacerbates your symptoms or if you have concerns, seek advice from a healthcare professional.


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