Nothing beats a great massage to combat stress and help you relax, both physically and mentally.

Massage has been credited by practitioners with everything from increasing blood flow to the muscles to helping lessen depression and anxiety.

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Some insurance companies recognize the benefit of massage and offer full coverage or discounts.

Massage therapists say regular sessions with a licensed therapist may be the ideal weapon to combat stress, but they are also cost-prohibitive and time-consuming.

That doesn't mean you can't take advantage of the benefits of massage. All you need is your own pair of hands.

Here are a few simple techniques you can try at home or work to ease the tension of sore muscles. Most are so inconspicuous that you can do them at your desk and no one will notice.

Head Start

"When I ask people where they hurt, most will point to their back," says Sheri Norris, a Florida-based massage therapist. "But my clients are surprised to see how much tension accumulates in the muscles around the scalp and face."

Scalp massage helps relieve headaches and produce an overall feeling of well-being, Norris says.

Begin by placing your hands on your head and spreading your fingers to cover as much of your scalp as possible. Apply pressure with your fingertips, starting at the hairline and moving down toward your neck. Breathe deeply and evenly, relaxing your shoulders as well.

Pay particular attention to your temples and your jaw. Move first in a clockwise direction. After 10 deep breaths, change direction. Repeat this sequence at least three times for maximum benefit.

"One other spot I recommend massaging is under your eyebrows, just to the left and right of the bridge of your nose," Norris says. If you feel pain when you apply pressure to that area, it may be a sign that you frown quite a bit.

She suggests applying pressure to the area for 10 seconds at a time and releasing. Repeat until you feel relief.

Your Aching Back

While you may feel pain in your back, a lot of that pain originates in the shoulders, experts say. You can use the opposite hand to massage each shoulder separately. Then clasp both hands behind your neck and use the heel of your hands to massage the neck muscles.

Next, move your hands behind your lower back and do the same.

Finally, grab a tennis ball and a chair. Position the ball in your middle back and lean into the ball. Move up and down, rolling the ball over your back muscles. You can also do this while lying down.

"I tell my clients to practice this in bed each night right before going to sleep," Norris says.

Don't Let Feet Fail You

Massaging your feet may help alleviate many leg problems. So, give them a good rubdown at the end of each day, Norris says.

Starting at the arch of the foot, use your thumbs to knead the area. Move to the toes and massage each one separately. Next grab the toes of each foot with your hands and gently bend them backwards and forward.

For relief during the day, keep a tennis ball under your desk to massage your feet while you're at work.

Reflexology practitioners claim that areas of the foot and hands are linked to other parts of our bodies. They even have charts that show how parts of the feet correspond to organs and other body parts.

Armed And Relaxed

The lower arm muscles should also be massaged regularly, especially if you spend hours typing on a computer. Applying pressure to the upper forearm just inside the elbow can help alleviate pain in the hands and wrists.

Squeeze a tennis ball to help strengthen and promote blood flow to your hands.

There are also charts for hand reflexology.

Get A Leg Up On Relief

Your legs get a good workout throughout the day, even if you don't practice regular exercise. Massaging your legs can help relieve muscle soreness after a long day or a workout.

Mold your hands around one leg. Begin at the ankle and stroke the outer and inner parts of the leg up to your thigh. Repeat this at least three times. Do the same for the other leg.

Next, stroke the calf muscles, one leg at a time. Do the same for your thighs. Repeat three times for each leg.

Gently massage the area around the knees as well.

Make a fist and gently pummel your thighs to increase blood flow to the surface.

Get Creative

"Don't be afraid to invent your own techniques," Norris says. "There's no right or wrong way to do it. Find what works for you and stick with it."

Overall, you should apply enough pressure to feel a slight discomfort. If you're in pain, however, stop. Use oil or cream to help you work the entire muscle and avoid irritating the skin.

While these techniques will never completely replace the benefits of a professional massage, practicing them daily will keep you refreshed and relaxed between visits to a massage therapist.

Remember that massage is not a substitute for medical treatment. Always seek medical attention for any pain that comes on suddenly. Muscle soreness that doesn't go away after a day or two after exercise also requires professional evaluation.

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