(Self) massage
(Self) cranial massage
solo or with partner(s)The objective is to relax the scalp, relieve tension in the head, neck, and trapezius muscles, and stimulate blood microcirculation.
Instructions
Preparation
Place your hands flat on your face and hold them there for a few seconds, then breathe in deeply, and finally exhale to release tension.
Techniques by zones:
Scalp:
Place your fingertips at the back of your neck, then move them up towards the top of your skull, in circular motions.
Perform small pinches from the base of your neck up to your forehead and temples.
Forehead and temples:
Make gentle rotations with your fingertips from the edge of your forehead up to your temples.
Drainage:
Slide your fingertips from your forehead towards your neck with light pressure to stimulate blood circulation.
Finalization:
Lower your shoulders, shake your arms, and slide your hands from your shoulders down to your fingertips. Close your eyes to appreciate the relaxation.
Note
To avoid muscle tension in the shoulders, sit on a chair, rest your elbows on the table and lower your head.
