We’re carrying stuff all day, and it’s thanks to our arms . When you learn to self-massage your arms, you’ll learn that they need as much love as your neck.
How to self-massage the anterior arm
Non-lotion
- Pick up the biceps brachii and pull it away from the humerus
- Squeeze and shake the muscle
- Compress areas of tenderness and do a pin and stretch technique by extending your shoulder back and abducting your shoulder
Pressure: Medium
Time: 3 minutes
Area: Anterior arm
Lotion
- Apply lotion to you anterior arm and glide your fingers down towards the elbow
- Strip down the biceps brachii and come back up more medially, towards the coracobrachialis
- Stop and compress when there is an area of tenderness and continue massaging once pain dissipates
Pressure: Medium
Time: 5 minutes
Area: Anterior arm
How to self-massage the Biceps Brachii Tendon.
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- Find the top of your shoulder and move inward until you find a divot
- Slowly glide down that divot between your chest and your shoulder
- Drag your fingers perpendicular across the tendon
- Slowly knead your fingers towards the Biceps Brachii
How to self-massage the Triceps
Non-lotion
- Starting from the top of the posterior shoulder, work your way down towards the elbow by gently compressing the area
- Pin and stretch the area by holding down a tender area and flexing the shoulder
- Pick up the muscle off the humerus and squeeze down the muscle towards the elbow
Pressure: Medium
Time: 2 minutes
Area: Posterior arm
Lotion
- Apply lotion to the triceps and strip down the muscle towards the elbow
- Using knuckles, knead or continue stripping down the muscle
Pressure: Medium – deep
Time: 5 minutes
Area: Posterior arm
How to self-massage the forearm flexors.
Lotion
- Apply lotion to the anterior aspect of your forearm, palm should be face up
- Strip down the muscles towards the wrist and back up
- Extend the wrist back for added stretch
- Knead around the medial epicondyle
Pressure: Medium
Time: 5 minutes
Area: Anterior forearm
How to self-massage the forearm extensors.
Lotion
- Apply lotion to the posterior forearm, palm should be face down
- Strip the muscles from the elbow towards the wrist
- Flex the wrist as you strip the muscle for added stretch
- Focus on kneading around the lateral epicondyle
Pressure: Medium
Time: 5 minutes
Area: Posterior forearm
Disclaimer: These self-massage tips are for educational purposes only. If you feel safe and comfortable to try them on yourself, go ahead. If you are experiencing any pain that you would rate a 6/10 on a pain scale while self-massaging, please stop and seek advice. My email is listed on the home page if you have any questions or concerns.
Dylan Crake RMT & R.KIN 
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