Massage helps reduce muscle tension and stiffness in numerous ways, including increasing blood flow to your muscles. Some research shows that regular massage may also boost immunity by stimulating the production of white blood cells. Massage helps you relax and improve your mental energy. It may also make you more productive at work.

One University of Miami study found that a brief self-massage at work reduced stress and boosted job performance. After a 15-minute massage, workers were more alert and could complete math problems faster and with more accuracy.

Fortunately, you have your very own massage therapist with you at all times -- your hands! "Most people practice the art of self-massage without thinking about it, whether they are rubbing their forehead because of a headache, scrubbing themselves with a loofah sponge in the shower, or rubbing their feet after a long day," says Anna Walsemann, a yoga and Oriental healing instructor at New Age Health Spa in Neversink, New York. "These are all simple and natural self-massage techniques."

You don't have to take a class to give yourself a proper rubdown. In this article, you'll get the advice you need to reduce tension from head to foot -- within seconds.

1. Every morning and evening, hammer out the kinks. Using your fists, gently thump the outside of your body, starting with your legs and arms, working from top to bottom. Then move inward to your torso and thump from bottom to top. "Pummeling your muscles and bones will help strengthen the body, stimulate blood circulation, and relax nerve endings," says Walsemann. When done in the morning, this self-massage technique will waken and prepare your body -- and mind -- for the day ahead. When done before bed, it calms down the mind and beats out the stress and tension of the day. One warning: If you're taking any kind of blood thinner, such as Coumadin (warfarin), avoid this one; you could wind up with bruising.

2. Rub your belly after every meal. Most of us do this instinctively, especially after overeating. Place one or both palms on your abdomen and rub it in clockwise circles. This is the same direction food naturally moves through your intestine, so your circular massage will help to stimulate digestion.

3. Rub yourself down before and after exercise. Massaging your body before your stretching, cardio, or strength training increases blood flow to the muscles. Massaging your muscles after exercise may help encourage waste removal and speed muscle recovery. Before exercise, use a pummeling motion with your fists to bring blood flow to your leg and arm muscles. After exercise, rub along your muscles with your palm or fist, moving in the direction of your heart.

4. Give your hands a massage every day -- whenever you put on lotion. Start with the bottoms of your palms by clasping your fingers and rubbing the heels of your palms together in a circular motion. Then, with your hands still clasped, take one thumb and massage the area just below your other thumb in circular motions, moving outward to the center of the palm. Repeat with the other hand. Then release your fingers and use your thumbs and index fingers to knead your palms, wrists, and the webbing between your fingers. With one hand, gently pull each finger of the other hand. Finish by using your thumb and index finger to pinch the webbing between your other thumb and index finger.

5. Roll on a tennis ball whenever you feel tight. If your foot feels tense, stand with one hand on a wall for support and place the arch of one foot on top of the ball. Gradually add more body weight over the foot, allowing the ball to press into your arch. Begin to slowly move your foot, allowing the ball to massage your heel, forefoot, and toes. Note: If the tennis ball seems too big for your foot, try a golf ball instead.

6. Fill the bottom of a shoe box with golf balls and stick it under your desk at work. Whenever you need to take a trip to podiatric paradise, take off a shoe and rub your foot over the golf balls.

7. Whenever you take off a pair of high heels, sit on the floor and give your calves some attention. Elevating your heels all day long can eventually shorten your calf muscles. To release them, sit with your knees bent and feet on the floor. Grasp one ankle, placing your thumb just above your Achilles tendon. Press your thumb into the bottom of your calf muscle, hold for 5 seconds, and release. Move an inch up your calf and repeat the pressure. Continue pressing and releasing until you get to your knee, then switch legs.

按摩在许多方面有助于减轻肌肉的紧张，增加弹性，包括增加肌肉里的血液流量。很多研究表明，经常性的按摩可以促使白细胞的产生，增强免疫力。按摩帮助你放松，改善身体能量。也会让你工作更有效。

一份迈阿密大学的研究表明，一次在工作中简单的自我按摩减轻了紧张，改善了工作状态。15分钟的按摩，工人们经历更集中了，可以更高的准确率完成数学问题。

幸运的是，你在任何时候都有你自己的按摩师---你的双手！“很多人无需思考，就有自己按摩的技巧，不管在头痛是搓前额，洗澡时有丝瓜络搓洗，或者在很长的一天之后揉搓自己的脚。”安娜·沃斯门恩说，她是纽约内弗辛克溪新时代健康spa的瑜伽和东方治疗指导，“这些都是简单并且自然的自我按摩方法。”

你无需花一节课的时间去让自己来一个合适的按摩。在这篇文章里，你会学会从头到脚放松的方法-----只需要数秒！

1.每日早晚，敲颈部。有你的拳头，轻轻的重击的身体，从腿个胳膊开始，从上到下（从手指到肩部，从脚到腰部）。然后回到你的躯干，从臀部锤到头部。“有拳头连续击打你的筋骨有助于强健你的体魄，刺激血液循环，放松神经末梢。沃斯门恩说。早上做的时候，这种自我按摩会唤醒你的身体，头部，在一天来到之前。”睡觉前做的时候，它让你的脑袋清静，缓解你一天的劳碌紧张。（不过）得注意：如果你服用了血液稀释类药物，比如可买宁（华法林），就不要这样做，可能会使有擦伤。

2.吃完饭后揉肚子。我们很多人会本能的这样做，尤其是吃的太多的时候。用一个或者两个手掌放在腹部顺时针揉动。这是食物在肠道消化的方向，所以这样循环的按摩会促进消化。

3.运动前后做按摩。在伸张，有氧运动，或者增加训练前按摩你的身体，会增加血液在在肌肉的流量。运动之后按摩，会帮助新陈代谢，恢复肌肉能量。在运动前，用拳头拍打身体会使血液流向你的腿和胳膊的肌肉。运动后，用手掌或者拳头向心脏方向揉你的肌肉，

4.每天给手做按摩—当你使用洗涤剂的时。攥紧手指，从手腕开始来回的按摩你的手掌，从外到内。重复做另一只手。然后放开手指，用你的拇指和食指揉你的手掌，手腕，以及手指之间的连接部位。用一只手轻拉另一只手的手指。最后用你的食指和拇指去掐虎口部位。

5.紧张的时候用手转网球。如果你感觉到脚累，就用一只手扶着墙做支撑，把一只脚的足弓放在球上。慢慢的增加踩球的力度，把球移动到你的足弓。开始慢慢的移动你的脚，让球按摩你的后跟，前脚掌，脚指头。如果网球对与你的脚来说太大，那就换个高尔夫球。

6.上班的时候脚底下放一个高尔夫球踩着。不管什么时候做足疗，把鞋子脱掉，脚放到高尔夫球上踩着。

7.不管什么时候脱下你的高跟鞋，坐到地板上，瞧瞧的小腿。把小腿抬起，最后可以减少你小腿的肌肉。放下腿，屈腿跪在地上，脚挨着地，握住一只脚踝，一只大拇指按住跟腱。拇指按住，移向你的小腿肌肉，停留5秒钟，放开。在小腿上向上移一寸，然后重复动作。继续按着直至做到膝盖，放开，然后舒展双腿。