How To Perform Stress Relieving Head Massage At Home?
We can often feel like we have no energy after an unexpected event or after a tiring day at work. Our nervous system is exhausted, maybe our head hurts and even it’s hard to move, let alone go to a masseur or anywhere outside the house at all. We’re happy to be able to drag ourselves up to the couch hoping for a little reassurance. In that case, it can also help a bit to ask our couple – or someone just there – to do us a simpler, non-skilled, “life-saving” head massage. We can even do it ourselves – or we can help others – if we are aware of the principles and techniques …
In this article, I want to describe simple, easy-to-learn practices and principles that can come in handy for anyone at any time in a “sharp” situation.
It is important to know that I am not describing the recipe for Spanish wax, so not all types of headaches, malaise, weakness can be helped by a massage; however, if the reason of these is the stress, then in most cases yes. If not, and your symptoms do not go away in the foreseeable future, SEEK A DOCTOR!
The most important thing to do a “life-saving” stress-relieving head massage is to create the right environment!
Whatever you do with yourself, you can call the best masseur in the world to fly here from the other side of the Earth and come to your house; but if five people are running around you while your cell phone rings and your dog is whining that he/she is hungry; then you throw out money, time and energy in vain, but you will not be able to calm down. Of course, even the best masseur in the world would probably start to say this. However, if she/he is not at hand, only your loved one, or maybe not even her/him, then it does not hurt to know what the zero level step to success is.
So send people away from home – or retreat -, turn off your cell phone and feed your doggy before you start anything. The point is to be only with yourself for at least 10-15 (but rather 25-30) minutes after the decision, or be present only the person from you want to ask help or whom you want to help.
For ease of understanding and description, I will write instructions for the situation when you are alone at home, that how you can help yourself then. But by implication, you can do these for someone else, or you can ask someone else to do it for you.
Steps of home stress relief head massage
I illustrate the preparations with pictures, and the exercises also with videos for easier understanding.
1. IDEAL ENVIRONMENT
Create a quiet, peaceful environment. Do not disturb anyone or anything during the treatment (about 10-15 minutes), but it is best to leave at least as much time to rest after the massage as it will last. In the room where you are should be not too bright. The most ideal is twilight, possibly a small lamp. The point is to try to create a calm environment around you, visually as well, depending on the circumstances.
2. IDEAL BODY POSTURE
Sit in an armchair or lay down on the couch. It is best to sit down so that you can lean back about 45 degrees. Your head should be straight, continuation of your spine, not leaning forward, backwards, sideways, your face facing forward. Put a pillow, a rolled-up towel, or something you can use to wedge it around your waist. Comfort yourself in this situation. If your hair is long, let it out and take it out from under your back, don’t lay on it.
3. IDEAL LEG AND ARM POSTURE
Let your feet fall slightly to the ground and do not cross them. They also don’t touch each other . Place your arms on your abdomen with one of your palms on your navel and the other just below. Keep your fingers loose, slightly open. Neither the palms nor the fingers should be on top of each other. There should be no direct contact between your hands – as between your legs. Don’t touch each other, even with the little finger of your upper hand and the thumb of your lower hand.
4. PREPARATORY BREATHING PRACTICE
First, just take a few slow, deep breaths through your nose, then blow it out of your mouth. Then close your mouth, just continue to breathe through your nose, also slowly for 1-2 minutes. If it turns you off better, you can count the seconds (3 in – 3 out, 4 in – 4 out, 3 in – 5 out, 4 in – 8 out, etc.) as convenient, the point is not to force your breathing . Don’t do too fast or too slow to be short of breath, however strive to breathe as deeply as possible.
5. BASIC POSITION (basic posture of hands and fingers for exercises)
After 1-2 minutes, slowly raise your hands to your temple. Your fingers should be at the level of your face so that they point straight upwards towards your head, relative to your torso. Your palms may be tilted slightly toward the back of the hand, but do not break sideways. The elbows open about 45 degrees outward (relative to physique as comfortable). Your fingers are still loose, not locked. For now, only the ends of your thumbs, forefingers, middle, and ring fingers touch your face, not your little fingers. The forefingers, middle, and ring fingers are right in front of your ears, at the back of your zygomatic arch, at the same height as the earholes, your thumbs rest a little lower, but also in front of your ears.
6. FIRST PRACTICE
Continue to breathe at the same slow pace during the exercises as you did during the preparatory breathing exercise. You can breathe as you like on your nose or mouth; however, either you choose, it helps to relax if you open your mouth a little slit. So if you have the basic posture, take a deep breath and start very slowly up your temple with your fingers. The pressure should be firm, but do not pull your hair. “Draw” slow, backward-circling circles on your head, circling more and more back and forth across the skull. At the height of the ear hole, touching the front edge of the ear directly, the thumbs should also enter the “party,” as well as the little fingers around the eyebrows, at the edge of the forehead.
As you move up and back, open your fingers more and more to get around your whole skull. So your little fingers will crawl from your forehead back to the top of your head; the forefingers, middle and ring fingers on your temple, and your thumbs circling just above and behind your ears. With the last round, the thumbs come back under the ears – releasing the pressure – and the other fingers – holding a slight pressure – behind the ears.
After returning to the home position, repeat the exercise. Always start the circles for exhalation upwards, and do it so slowly that it lasts for a full exhalation-inhalation circuit (you switch from exhalation to inhalation at about half the cycle). A complete circle on the skull should consist of 3-5 small circles (each associated with a separate respiratory circuit). Perform this exercise at least 20 times. This will take about 6-10 minutes, depending on your breathing rhythm.
So do your first exercise, like this!
7. SECOND PRACTICE
The second exercise is almost the same as the first. Keeping your slowly breathing and movement still, start from the basic posture up the temple as before. Draw slow circles and continue to breathe with your movement. Circle your fingers more and more open on your forehead and top of your head as well as in the first practice; however, now with the last lap do not come down behind the ear, but crawl up to the top of the head.
Here, at the most sensitive point of your head, at the “nagykutacs” (in the middle, 1-2 cm down from the top of the head, towards the forehead), hold your hair together with your palms, pull the hairy scalp lightly; then close the circle with a release from this draw. This means that as you pull your hair out at this point, you simply release it, but not by spreading your palms apart, but by slipping your hair out of your palms. Put it all on one exhale, and when your hair slips out on the firm motion at the end of the exhale, open your mouth at that moment as well and gently exhale the air still inside.
Then put your fingers back to the basic posture (to the bottom of the temple) and start the circle from the beginning. Along with breathing, do 3-4 small circles again, then at the last one, pull your hair together again and do the release up there. Repeat this exercise 6-8 times, which will take about 3-5 minutes. It’s a good idea to feel the nagykutacs under your head before you start the whole series of exercises. If you pull the hairy scalp gently, it will be much more sensitive at one point. That point is the nagykutacs.
So do the second exercise, like this!
8. FINISHING BREATHING PRACTICE
After the second exercise, put your hands back on your abdomen as they were during the preparatory breathing practice. Just breathe deeply again for 1-2 minutes, letting the calm you create flow through you. If you have time, spend another quarter of an hour in your place. If not, no problem, those 10-15 minutes were yours, and if you did everything right, you will be much more relaxed than you were before.
What should one do who is curly, tousled, rasta, etc., and cannot get through her/his hair properly?
Yes, this can be a classic problem. Unfortunately, with 100% equal efficiency, they are unable to do these exercises. They won’t have that the same particular “woooow” feeling. But this is not only true for these exercises. It is more difficult for those with very curly, very tousled hair to do all kinds of head massages precisely because they cannot get into their hair self-forgotten. However, of course, its possible to do a good head massage for them as well. Requires only a slightly different technique.
So if you’re curly, tousled, or rasta, but you also want to do this series of exercises, do the circles on your head to make smaller circles and pull your fingers out from your hair before each new turn – or at least if your hand gets stuck. Go in the same directions as I described above. In the second practice, also use this technique to move to the top of the head, where you will eventually hold your hair together in the same way over the nagykutacs and do the release in the same way.
Do it this way if you’re tousled!
And what about bald people?
Bald people can do the first exercise very nicely, they cannot do only the very end of the second exercise, the relase. If you are bald, you need to choose an alternative way to release. It’s best to circle towards the top of your head, but when you get there you don’t hold your hair together – since there isn’t – but position the last little circle you’re doing so that it is on the nagykutacs and ends with a soft, backward swing. It will feel just as pleasant, not so much as the “hair puller” solution, of course, but since this is what “the life threw for you”, you can get the most out of it.
Do it this way if you’re bald!
Good practice for everyone 🙂
Author: Sándor Nagy
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