Craniosacral therapy is a natural touch therapy turning heads within complementary and holistic medicine. It’s a subtle hands-on technique administered by a trained therapist to bring your body back to balance and healing.
But can you perform craniosacral therapy on yourself?
Keep reading as we explore how to do craniosacral therapy on yourself for self-care.
How does craniosacral therapy work?
Craniosacral therapy is performed by a trained therapist with experience “listening” to the craniosacral rhythms and releasing blockages. During a session the therapist gently holds and palpates areas on the head, neck, spine, and sacrum to rebalance the body’s craniosacral system. They can identify tension and initiate a healing response.
The beauty of craniosacral therapy is its subtle, non-invasive, and risk-free nature. It’s ideal for people of all ages including babies and expecting mothers – it’s even safe for animals.
Can I do craniosacral therapy on myself?
Yes, there are some craniosacral techniques you can use on yourself to supplement your sessions with a therapist. Using light pressure on various points may help to stimulate the flow of cerebrospinal fluid, releasing tension and supporting your overall well-being. Even just holding the points and tuning into your energy may shift your craniosacral flow.
How to do craniosacral therapy on yourself
DIY craniosacral therapy techniques – also known as self-release exercises – soothe your nervous system so you can continue healing in between appointments. However, the pressure you exert must be extremely light. Experts recommend placing a ten pence coin on the back of your hand to get a feel for the correct pressure when performing craniosacral therapy on yourself.
Here’s a simple self-release routine you can try for headaches and sinus issues:
- Relax and unwind: Lie down to relax your muscles and posture, start noticing your body.
- Breathe slowly: Place your hands on your lower ribs and start to notice your breathing. Slowly breathe in through your nose into your belly for a count of around 5-6 seconds. Breathe out slowly through your mouth, and repeat. This calms your nervous system and helps you tune into your body.
- Position one (frontal bone): Place your fingers, facing each other, horizontally onto your forehead with your palms facing inwards. Maintain a light hold over this area by visualising the pressure of a ten pence coin and imagining yourself directing the pressure from your hands onto your forehead. Once you feel the tissue relax or release, visualise a second scenario where there is no pressure, and a third where you are drawing the pressure from your forehead to your hands. Again, wait until you feel the tissue relaxed or release before changing scenario. Feel free to repeat the sequence as many times as you prefer.
- Position two (temporal bone): Move your fingers to your ears and hold lightly onto the middle of your outer ears using your thumb and 1 or 2 fingers. Imagine again the pressure of a 10 pence coin and keep your shoulders relaxed while you keep a soft hold on this area. Imagine yourself directing the pressure from your hands onto your ears. Once you feel the tissue relax or release, visualise a second scenario where there is no pressure and a third where you are drawing the pressure from your ears to your hands. This position is great for sinus issues and headaches. Feel free to repeat the sequence as many times as you prefer.
- Position three (nasal bone): Rest your little fingers on either side of your nasal bone – at the top of your nose in between your eyebrows. Imagine yourself directing the pressure of a ten pence coin from your hands onto your forehead. Once you feel the tissue relax or release, visualise a second scenario where there is no pressure and a third where you draw the pressure from the top of your nose to your hands. Feel free to repeat the sequence as many times as you prefer.
You can hold these positions for 1-4 minutes or until you feel the releases. You can also imagine energy flowing through your fingers into your body.
These exercises are subtle, and it takes practice to get in tune with your body. The goal is to reduce cranial pressure and improve craniosacral flow.
For more information, watch this helpful instructional video:
Self-release craniosacral techniques help you regulate your nervous system and learn to listen to the rhythms of your body. It’s ideal for managing pain, stress, and anxiety.
Note: It’s advisable to see a craniosacral therapist before performing craniosacral therapy on yourself. The therapist can advise you about the correct at-home techniques for you.
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