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Hand massage at home

What are the benefits of a hand massage?

 

A hand massage has the potential to improve your health and well-being in a number of ways. the benefits of a hand massage may include:

  • reduced hand pain
  • less anxiety
  • better mood
  • improved sleep
  • greater grip strength

Getting a regular massage may also help lower your blood pressure.

 

Massage therapy may be beneficial for a wide range of conditions including:

  • pain syndromes - arthritis, carpal tunnel syndrome, and fibromyalgia
  • high blood pressure
  • autoimmune conditions, such as asthma and multiple sclerosis
  • autism
  • HIV
  • Parkinson’s disease
  • dementia
  • anxiety

How to give yourself a hand massage

You don’t need any special equipment for an at-home hand massage. You can do the massage with or without applying oil, essential oils, or lotion.

 

To get the most benefits from a hand massage, it’s best to do it every day for at least 15 minutes. Try to use moderate pressure instead of light pressure, especially if you have hand pain.

 

Doing a hand massage before bedtime may improve the quality of your sleep. But a massage can be relaxing and beneficial at any time of day.

 

You may want to apply some heat to your hands and arms before you start to help your muscles relax. Then, take the following steps:

 

  1. Sit in a comfortable position. To apply moderate pressure, it may be easier to have one hand on a table while you use your other hand to do the massage strokes.
  2. Use your palm to stroke your forearm from the wrist to the elbow and back again on both sides. If you want to, you can extend the stroking to your shoulder. Do this at least three times on both sides of your forearm. The idea here is to warm up your muscles.
  3. Use your palm to stroke from your wrist to your fingertips on both sides of your hand. Do this at least three times. Use moderate pressure.
  4. Cup your hand around your forearm with your thumb underneath. Pinch your skin starting at the wrist, and work slowly up to the elbow and back down again. Do this on both sides of the forearm at least three times using moderate pressure.
  5. Use your thumb and forefinger — or your thumb and all your fingers — to press in a circular or back-and-forth motion, slowly moving up your hand and forearm. Do this on both sides of your arm and hand at least three times using moderate pressure.
  6. Press your thumb in a circular motion with moderate pressure all around the back of your hand and then your palm. Continue pressure with your thumb along both sides of each finger. Use your thumb to massage the area between your thumb and forefinger.

 

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