Using touch is a very effictive way of becoming relaxed, and massage is one of the easiest and most reliable ways of relieving stress and relaxing painful muscles. This soothing therapy releases tension and redices anxiety. There are numerous kinds of massage, many of which have been incorporated into various complementary therapies.

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 **Physical effects of massage**

Gentle massage stimulates sensory nerve endings in the skin, which transmit messages through the nervous system to the brain. The brain responds by releasing endorphins, natural painkillers that induce a feeling of well-being. Massage further aids relaxation by affecting the body systems that control blood pressure, heart rate, digestion, and breathing, resulting in increased health.

*!Massage can lower the amount of stress hormones circulating in the bloodstream.*

 **Neck and shoulder massage**

Tense, aching muscles are usually felt in the neck and shoulder. When you are tired, your posture tends to slump, straining your neck and shoulder muscles. It is extremely relaxing to have someone to massage your neck and shoulders, but you can easily massage yourself.

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 **Receiving massage**

Make sure the room is warmand comfortable, then undress and lie down. Your partner should warm his or her hands, then place a few drops of massage oil in the palms and knead the skin around your shoulder blades for a few minutes. Your partner can then place his or her hands betweenthe tops of the shoulder blades and rotate the thumbs to massage lightly down the sides of the spine (not pressing on the bones) and along the shoulder blades. Your partner can finish the massage by squeezing the shoulder muscles to release deep-seated tension.

 **Self-massage**

Shrug your shoulders and push them back as far as possible. Hold for five seconds, then release. Repeat five times. Put your hand at the top of your arm and knead the flesh firmly, moving slowly toward your neck. Repeat three times. Press your fingers into the back of your neck and move the fingertips in a circular motion toward the base of the skull. Repeat five times. Holding the back of your head, rotate your thumbs at the base of your skull.

![importance-of-self-massage.jpeg](https://steemitimages.com/DQmNWvvGwWUT5ucgz23CPzPUzFq5DWDhud4sfdBfHKhveWx/importance-of-self-massage.jpeg)

 > **Quick fixes for headaches**
> 
> Smooth the tips of your fingers over your forehead, working from the center to the temples. Now place your palm on your forehead with your fingers pointing horizontally and gently move it up toward your hairline. Repeat with the other hand and continue until tension ebbs away.


*!Regular hand massage can help relieve joint problems and arthritis.*

 **Hand massage**

Massage the web between your thumbs and forefinger, using the opposite hand to press as close as possible to the point where the two bones meet. Continue for about a minute, then repeat on the other hand. This is a technique employed in acupressure, an ancient Chinese form of massage and healing.

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##  **!Caution**

Do not massage swellings, fractures, bruises, or infected skin. The stomach, legs, and feet should not be massaged in the first trimester or pregnancy. If you suffer from varicose veins, back pain , or thrombosis, seek professional medical advice before having any massage treatment. ##

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