Self-Massage: Arms

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 biceps brachii, coracobrachialis, & brachialis.

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 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.

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