Gentle Self-Massage at Home: A Beginner’s Guide

Gentle self-massage is a relaxing way to end the day. No tools are needed, just your hands and a few quiet minutes.

Before you start

• Wash your hands and use a little body oil or lotion
• Sit or lie down comfortably
• Use very light pressure. This is not a deep-tissue massage

Legs

Starting at the ankle, stroke slowly up toward the knee, then from the knee up toward the thigh. Repeat five to ten times.

Belly

Make slow, clockwise circles with the flat of your hand.

Arms and neck

Stroke gently from your wrist toward your shoulder, and from the jaw down the side of your neck.

Finish with water

Drink a glass of water afterward and take a few slow breaths.

Skip massage on areas with pain, swelling, skin conditions or injuries, and ask your doctor if you have any medical concern.