Follow Along Self Massage for Migraines and Headaches
Summary
TLDRIn this video, Spencer from H Massage demonstrates a self-massage technique to alleviate migraines and headaches. He addresses the common stress-induced headaches during the holiday season and pandemic, guiding viewers through a routine targeting key muscle areas. The video covers massaging the forehead, eyebrows, temples, jaw, and neck muscles with detailed instructions and variations for personal comfort. Spencer emphasizes the importance of sustained pressure and proper technique to release tension and improve blood flow, concluding with a scalp massage for a holistic approach to headache relief.
Takeaways
- 🤲 The video offers a self-massage routine to alleviate headaches and migraines.
- 👐 It's suggested to use massage lotion for a smoother massage experience.
- 👁 Starting with the area where the eyes meet the nose can help with headache relief.
- 🕒 Applying sustained pressure to certain areas can help loosen muscles and reduce pain.
- 🔁 The video demonstrates techniques for massaging the temporalis muscles and jaw area.
- 👂 Massaging the back and underside of the jaw can help with neck tension and ear clearance.
- 💆♂️ The neck and shoulders are also targeted, including the suboccipital ridge and SCM muscles.
- 🔁 Circular motions and sustained pressure are used to warm up tissues and increase blood flow.
- 🧠 The video emphasizes the importance of addressing muscle tension as a common cause of headaches.
- 🔚 Ending the massage with a scalp massage can further help in reducing headache symptoms.
Q & A
What is the main purpose of the video?
-The main purpose of the video is to demonstrate a self-massage routine for the neck and head to help alleviate migraines and headaches, particularly those caused by neck tension and stress.
Why is it important to use lotion during the massage?
-Lotion is used to make the hands soft and to apply to the forehead, jaws, and neck muscles to facilitate smooth and comfortable massage movements without causing friction or irritation to the skin.
What is the first area the video suggests massaging for headache relief?
-The first area to massage is where the eyes meet the nose, specifically the ridge of the eyebrow, which is a common trigger point for headaches.
What technique is used to massage the area around the eyes?
-The technique involves applying sustained pressure with the thumbs right at the ridge of the eye, holding until the muscles loosen or the pain subsides, and then dragging the thumbs outward above the eye.
How does the video suggest massaging the temporalis muscle?
-The video suggests using fingertips to apply circular pressure to the temporalis muscle, which is located at the temples. It also mentions that one might feel a 'pop' if the area is tight.
What is the significance of massaging the jaw area?
-Massaging the jaw area helps to reduce tension in the muscles there, which can contribute to headaches. It also aids in clearing the ears and potentially alleviating stuffiness from colds or allergies.
Why is it recommended to be gentle when massaging the back and underside of the jaw?
-It is recommended to be gentle in this area because it contains lymph nodes, and applying too much pressure could cause discomfort or harm.
What is the suboccipital ridge and why is it important in the massage routine?
-The suboccipital ridge is where the occiput meets the neck. Massaging this area is important as it helps to relieve tension headaches and can also mobilize the neck.
How can one find the SCM muscle for massage?
-The SCM muscle can be found by locating where it bulges out to the sides of the throat. It is recommended to press inwards while looking up to effectively massage this muscle.
What is the final step of the massage routine as suggested in the video?
-The final step of the massage routine is to massage the scalp using fingertips, which can be done by moving quickly, slowly, or even holding stationary to press into the skin and fascia.
How often should one perform this massage routine for headache relief?
-The video suggests that the massage routine can be performed daily if one is experiencing significant pain, or specific parts of it can be chosen based on what provides relief from headaches or migraines.
Outlines
🤲 Self-Massage for Headaches and Migraines
Spencer introduces a self-massage routine aimed at alleviating headaches and migraines, particularly those caused by neck tension and stress. He suggests using lotion to facilitate the massage and starts by targeting the area where the eyes meet the nose, applying sustained pressure to release tension. The routine progresses to the temporalis muscles, using fingertips to perform circular motions, and then to the jaw area, where light strokes are recommended to avoid harming lymph nodes. The massage is intended to warm up tissues, increase blood flow, and reduce headache-causing tension.
👐 Advanced Techniques for Jaw and Neck Relief
The video continues with Spencer demonstrating advanced self-massage techniques for the jaw and neck. He advises using broad fingers to lightly stroke the back and underside of the jaw, which can help with neck tension and ear clarity. Spencer also covers the suboccipital ridge and the front of the neck, using fingertips to work on the muscles and providing a method to rotate the neck for further relief. He emphasizes the importance of listening to the body's signals and spending extra time on areas that need more attention, as he personally did with his temporalis muscle to alleviate a severe headache.
💆♂️ Finishing Touches: Scalp and Neck Stretches
To conclude the massage routine, Spencer focuses on the scalp, using fingertips to apply pressure and move the skin and fascia, which can help mobilize the neck. He suggests varying the pressure and speed, and even holding the pressure stationary for a bit. The video wraps up with some light stretches and neck circles to further relax the muscles. Spencer encourages viewers to perform the routine daily if needed and to subscribe for more content, highlighting the effectiveness of muscle-focused remedies for tension headaches and migraines.
Mindmap
Keywords
💡Self-massage
💡Migraines
💡Headaches
💡Stress
💡Neck tension
💡Trigger points
💡Massage lotion
💡Temporals
💡Jaw muscles
💡Suboccipital ridge
💡Scalp massage
Highlights
Spencer introduces a self-massage routine for neck and head to alleviate migraines and headaches.
The massage targets muscles causing tension headaches or migraines.
Using lotion is recommended for a smoother massage experience.
The first area to massage is where the eyes meet the nose, a common trigger point for headaches.
Sustained pressure on the eyebrow ridge can help with headache relief.
Temporalis muscles are targeted next, using fingertips for circular motions.
Applying pressure to the temples can help with tightness and may cause a 'pop' sensation.
Jaw muscles are massaged with circles, starting from the outside and working inward.
The back and underside of the jaw are massaged to help with neck tension and ear clarity.
Lymphatic strokes are used to clear the ears and help with phlegm or stuffiness.
The suboccipital ridge is massaged to address neck and occipital tension.
The neck's front and side muscles are targeted, including the scalenes and sternocleidomastoid (SCM).
Pressing in while looking up can help with SCM muscle tension.
Scalp massage is a great way to end the routine, using fingertips to mobilize the neck.
The video suggests that daily sessions may be beneficial for those suffering from chronic headaches.
The video concludes with a reminder that most headaches are muscle-related and can be addressed with proper massage techniques.
Transcripts
[Music]
[Applause]
what's going on guys spencer here with h
massage back with another video today
i'm gonna show you guys a quick and nice
self neck and head massage specifically
to help get rid of migraines or
headaches i've been getting some
headaches lately just due to neck
tension but also the stress throughout
the holidays there's a pandemic going on
stress is really common especially this
time of year
and if you have a headache or you've
been dealing with migraines i don't have
to tell you how annoying or frustrating
it is and literally it's impossible to
do anything throughout your day
if your head is hurting so follow along
with this massage routine we're going to
target some of the muscles that are
causing these tension headaches or
migraines to hopefully alleviate that
pain and let you get back with whatever
you want to do let's get into it so it's
going to help to have a little bit of
lotion in your hand for anybody that
asks i use a biotone unscented massage
lotion
but just something to not only make your
hands soft but also apply to your
forehead we're gonna go to the jaws and
the neck muscles so
the first area that we're gonna start
off with is an area that i recommend
everybody do some self-massage here and
you will be amazed at how much it can
hurt and how responsible it is for
causing headaches
and that is taking your thumbs
and lightly
pressing right where your eyes meet your
nose
so we're gonna work this ridge
[Music]
and we're just applying a nice broad
upward pressure
so work right in this ridge really get
underneath
the ridge of the eyebrow
and then press up
and don't just pull away
stay here for a while
really give it that sustained pressure
and then as you either
feel the muscles loosen up and soften
or the pain starts to go away
then we can drag
the thumbs outward
all above the eye right below the
eyebrow
and out we're gonna do that two more
times so once again thumb pressure
right at the ridge of the eye
and then
holding that until it softens
and then out
and one more time
and this really is
a great trigger point to hold for
headaches
with our third one we're going to
transition out to our temporalis and we
switch to our fingertips
and just do temporal circles there
if your temples are really tight you
might feel a pop right here
that is a good area to really work over
[Music]
and once again we're not going quick we
want to apply
broad circular pressure
and maybe we even switch we can go from
circles to just sustaining a hold
[Music]
maybe we want to come in with our palms
and do some palm circles
feel free to mix it up do what feels
good do what feels easier for you
this is all going to help warm up the
tissues mobilize reduce tension
increase blood flow
and get rid of headaches
from there we're gonna start to come
into the jaws
so not the shark movie
but our
cheeks i know
i'm hilarious
anyway
start with circles on the jaws you
generally want to start
laterally or on the outside and then
kind of work in
you can either do the same fingertip
circles
you can switch to a few fingers to get
more of a specific stroke
and from there you can apply a little
bit more pressure as well
or once again if you want to do palms
you can do palms
i think fingertips work better here but
from there we're gonna work the back
side and the underside of the jaw
now this helps to use two broad fingers
so don't use the points
and then we're going to go light because
you have lymph nodes back here and you
don't want to hurt the lymph nodes this
is just a light stroke starting from
behind the ear
down behind the jaw
and then under the jaw
not only is this going to help neck
tension but this will also clear your
ear way so it'll help you hear a bit
better
and this can help get rid of phlegm
or stuffiness maybe from a cold or
allergies
that's because this is a lymphatic
stroke
[Music]
and you have two sides so you want to do
both
[Music]
i just had to clear my ears there
because you'll feel it kind of
mess with your ears a bit
and that's because we're pulling
some of that lymph
away
from your ears
and the other side
and remember this is still a pretty
light stroke
doesn't have to be deep here
now if any of those were feeling really
good you can always go back and do more
maybe you want to do more
of the eye attachment maybe you want to
work the temporals more that was helping
you
maybe you want to do some more jaw work
any of those if you find that that is
influencing your headache
spend some more time there
otherwise we're going to start working
away from the face and back to the neck
so first things first
we're going to work the suboccipital
ridge that's right where your occiput
meets your neck
and we're just going to pull away
and then we're going to take our
fingertips and just work up and down
here
you can also take fingertips and lean
back
and rotate your neck
[Music]
do that as many times as needed before
we finally get into the side and the
front of the neck here we're going to
take our fingertips
and just work down and up
onto your traps
right back here
onto the scalenes those are a little
more anterior or front
and all the way to our very front neck
muscle the scm which is right here
just take your hand take your palm
and do some nice broad circles
feel free to go slow
really give it a nice hold
maybe even give it a squeeze find the
traps and just squeeze
and do it to the other side as well
[Music]
and come back and squeeze
maybe do a couple shoulder rolls after
that
and this one is going to be
completely focused on the scms here and
so it's going to be a little weird but
you can see the scm attachments
right there
you want to start with your fingertips
find where it bulges out that's your scm
we're not pressing on the throat just to
the sides of it
and then you use those and you press in
so pressing in
while looking up so i'm gonna press in
look up
press in
and look up
press in
look up
and right at the collar bones
press in
look up
maybe even a bit of rotation
[Music]
feel free to come back and do whatever
your body's asking you to do maybe you
feel a twinge or something
around this part of your neck you can
come back in and do some more work
nothing stopping you from spending a lot
of time in one area
in fact one of the worst headaches i had
i ended up spending probably 30 minutes
just working
my temporalis here
and that was due to an extremely tight
adhesion of muscle that i found
some people might call it overworking
but it wasn't i worked within the
parameters of my body and eventually it
let go it released and i quit getting
those headaches
and so when you do have a headache
ninety percent of headaches or tension
headaches or migraines
and you want it to be
muscle related
because fixing your muscles is easy
compared to some other alternatives so
finally a great way to end any head
massage is with the scalp
use those fingertips
go fast
go slow
maybe even hold it stationary for a
while
really press in and move
that skin and that fascia
you know always help to mobilize the
neck so either
give it some light stretches to the side
and maybe some neck circles
and that's it guys
feel free to either do that session it
can help to do it every day if you're
really hurting
or pick parts of it that will help you
especially if you found that they
activated or reduced your headache or
migraine at all
thank you so much for watching i hope
this fun follow along video helped you
out give it a thumbs up if it did and
subscribe to the channel for more
content i will see you guys on the next
video i hope you have a great rest of
your day
[Music]
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