Self-abdominal massage: 4 simple moves you can do at home

As the home to some of our most important bodily functions, our abdomens work overtime. So naturally, they need a little kindness sometimes. A simple abdominal massage can do everything from reducing bloating and constipation to improving circulation and promoting relaxation of both your body and mind. Better still, all it takes is a few simple moves to do it yourself.

This article gives you a step-by-step guide to performing a self-abdominal massage, along with its benefits. Learn how to improve your gut health from the outside and soothe your stomach with a few simple moves.

The benefits of self-abdominal massage

In addition to making you feel good, self-abdominal massage offers a stack of benefits for your body and mind. Mastering this simple ritual can assist with:

• Reduce constipation and bloating

Studies have proven the efficacy of using abdominal massage for constipation, as well as reducing bloating and alleviating cramps. For women, in particular, knowing how to relieve these at home is a valuable skill to have.

• Relax body and mind

Massage does wonders for relaxation, thanks to its ability to help us secrete endorphins (those natural, feel-good hormones). As a bonus, devoting time to giving yourself a massage is one of the kindest acts of self-care you can perform.

• Boost circulation 

Massage is excellent for getting your blood pumping, improving circulation and helping reduce fatigue. Use your abdominal massage skills at the end of a long day, when you need a post-travel reset, or anytime your body needs a boost of invigoration. 

The advantages of massage extend far beyond self-abdominal treatments, too. Different types of massage, including Mayan abdominal massage and lymphatic drainage, offer unique health and well-being benefits. Explore the possibilities to find the one that your body needs.

Simple steps for a self-abdominal massage

The good news? You don’t need to be a qualified masseuse to reap these benefits. To perform an abdominal massage at home, try these techniques.

1. Lie on your back and place a pillow under your knees for extra support.

2. Apply oil to your abdomen (we love Mukti Body Oil). Otherwise, any that contain ginger or fennel essential oils, which are known to aid and support digestion.

3. Start by gently opening up the lymph nodes, and then pump in one swift upward motion from the base of the sternum up towards the heart. Repeat 8 times. Then, gently pump the groin lymph nodes, repeating this action 8 times.

4. Use your palms to slide from your lower right groin area up towards your ribcage. Continue moving across the abdomen and then down towards your lower left groin in a clockwise direction. Repeat the movement for two minutes.

5. Make both hands into fists and slowly roll them in a circular motion from your upper left abdomen to your left groin area. Then, make circles from your upper right to your upper left abdomen. Finally, move the circles from your right lower groin towards your right ribcage. Repeat each directional movement 10 times.

As always, listen to your body. You want to perform these movements with deep, firm pressure, but not to the point of pain. If you’re pregnant, recovering from abdominal surgery, or have other health concerns, speak to a medical practitioner first. 

Good gut health, inside and out

Your abdomen is where some of your body's most vital functions take place. And now, you can soothe and restore it whenever you need with your very own self-abdominal massage routine.

Explore the rest of The Wellness Edit for more advice on taking your health and wellbeing into your own hands.