Fulham Massage & Wellness Tips on How to Keep Calm (and Carry On)

It is safe to say that we are all in need of a little self-care right now. Before we can open again and take care of you with a professional massage in our Fulham centre, we would like to share some tips on how to relax your body and your mind at home.

1. Face Massage

This is a simple, but very powerful massage that will help cure headaches, relieve tension and stress and that, last but not least, will tone and oxygenate your skin by stimulating blood circulation and improving lymphatic drainage.

We have around 300 pressure points on the face. Each ones relates to the body, so when you do a facial massage you impact every organ as well as kneading away tiredness and puffiness.

Make sure you clean your skin and hands before starting, use your favourite moisturiser or an essential oil if you wish and follow the steps below:

  • Start with a zig-zag motion across the forehead (two times)
  • Lift your eyebrows using your middle finger (six times)
  • Pinch your lower face (six times along the jawline and from the corners of the mouth up to the ear)
  • Sweep down the neck (six times from one side to the other, massaging downwards

face massage

 

2. Release Ball

If you took one of the free release balls in our Fulham centre, now is the time to make the most of it! If you don’t have one, make sure you grab it on your next visit but, for now, you can simply use a tennis or golf ball. This little tool will be very useful to relieve tension and ease pain on your shoulders, back and lower back, making you feel like someone is applying their thumb pressure on you.

Simply lean against the wall or floor, placing the ball between your body and the surface and slowly roll up and down, or side to side. You can also make little circular movements, especially around the areas where you feel more tension. Just make sure, when you are rolling up and down, to make gentle and short movements in order not to put too much pressure on the knees and ankles.

release massage ball

 

3. Stretching and Exercises

Stretching and exercise can help soothe physical pain, relieve tension or stress and improve muscular balance. You don’t need any specific equipment, just comfortable clothes and a quiet room (or outside spot) where you have some space to move.

We selected three articles from our Fulham Massage & Wellness blog, where you can find top stretches and exercises we recommend:

  1. Top 3 stretches to prevent neck and shoulder pain

This article focuses on stretches to relax your neck and shoulders, helping you relieve the pain from bad posture and muscular tension.

  1. Top 5 exercises to prevent a low back pain

In this post, our in-house physio Bozena recommends some very effective exercises to prevent low back pain and to manage existing conditions.

  1. Pre and Post Marathon Stretching

Even if you might not be training for a Marathon right now, here you will find some useful stretches recommended by our physio Bozena that will help you soothing your muscles after physical exercise and prevent injuries.

stretching

 

4. Breathing and Meditation

During this period of lockdown, many of us had to change their habits and adjusting to a different lifestyle might have not been the easiest thing to do. Self-isolation, uncertainty and restrictions might cause anxiety, low mood and difficulties to sleep. In addition to the tips above, another great source of relaxation is simply…breathing!

Breathing is a natural action that our body performs without the need from us to control it. However, if we take few minutes, ideally every day, and focus on our breathing we will start noticing significant effects on calming stress, anxiety and panic.

You can do it standing up, sitting on a chair or lying on a surface that supports your back. Like for the stretching, all you need are comfortable clothes that don’t restrict your natural breathing.

If you are sitting or standing, make sure both your feet are stable and flat on the ground; if you are lying down, make sure your back is flat (you can slightly bend your knees if it is easier).

The steps to follow are simple and also recommended by the NHS:

  • Let your breath flow as much as it is comfortable to you, without forcing it
  • Breath in from your nose and out from your mouth
  • Find your natural breathing rhythm: for some people it is longer, for others is shorter
  • Try to avoid pauses holding your breath
  • Keep doing it for 3 to 5 minutes

    breathing and meditation

For some of you a breathing exercise might be more helpful in the morning, to feel more awake and active; some others might prefer evening hours, in order to facilitate sleeping. Just listen to your body and use this little routine to help relax and feel calmer.

Last but not least, another very effective activity to improve your well-being is meditating. There are hundreds of techniques available, here at Fulham Massage & Wellness we would like to recommend 5 meditation tips that can be used also by beginners:

  • Start small, just 3 to 5 minutes
  • Let your thoughts flow, without paying much attention to them
  • Don’t stress about keeping the focus and avoiding distractions, but learn to gently redirect your attention back to your point of focus without criticising yourself
  • Do it your own way (if you don’t like being still, walking can be a powerful facilitator)
  • Use different meditation techniques (it will prevent you from getting bored and will help fitting it into your routine)

We hope these tips will be useful and helpful to you; do not hesitate to reach out if you would like to get further information or book a professional massage on our re-opening. We are looking forward to seeing you soon at the Fulham Massage & Wellness!

 


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