At Vitalis Health, we believe in empowering you with simple, effective tools for better health. Abdominal self-massage is a high-quality, evidence-backed self-help technique that anyone can master. As a certified health practitioner with over a decade of experience in digestive wellness, I’ve seen firsthand how this simple practice—requiring just your hands and a few minutes daily—delivers powerful results. Abdominal self-massage activates your digestive system, supports colon cleansing, aids weight loss, and promotes detoxification. The outcome? You’ll feel energized and look healthier, with benefits extending to your posture, skin, and mood. Let’s explore why abdominal self-massage deserves a spot in your routine.

Abdominal Self-Massage: Why It Works

Imagine hearing, “Did you lose weight?” or “You look so refreshed!”—all without a vacation or strict diet.

Abdominal self-massage can trigger such reactions in those around you. This may sound incredible at first. However, when you hear about the profound effects of abdominal self-massage, you too will think differently.

The very first advantage of self-massage, however, is that you don’t need anyone to do it!

Abdominal massage without a masseur

A massage usually requires a masseur, a friendly person to perform the role, or at least a massage chair. This abdominal massage is different.

You don’t need anyone else, just yourself. You don’t have to wait for a doctor’s prescription or even an appointment. You don’t have to drive to a massage therapist. In fact, you don’t even need any special equipment—neither massage oil nor a massage brush.

What you need for your own abdominal massage, however, is a few minutes of time and your hands. Nothing more.

Is abdominal self-massage suitable for you?

Research confirms what holistic practitioners have long known. A 2006 case study showcased an 85-year-old patient overcoming chronic constipation with daily abdominal self-massage, eliminating the need for laxatives after 13 weeks (1).

Abdominal self-massage is primarily suitable for people with all kinds of digestive problems. Constipation and flatulence, in particular, improve very quickly with abdominal self-massage.

However, since optimal digestion and a properly functioning intestine are the basis for perfect all-round health from head to toe, abdominal self-massage naturally also has an extremely positive effect on any other health problem – whether it is headaches, back pain or abdominal problems.

Abdominal self-massage also supports detoxification, purification and weight loss, so it should definitely accompany any deacidification, detoxification treatment, colon cleansing or even just a simple diet.

How can abdominal self-massage have such far-reaching effects?

The effects of abdominal self-massage

The abdominal self-massage

1. Improves blood circulation in the abdominal cavity, which leads to a better supply of nutrients and oxygen to the organs located there.
2. Relaxes the muscles around the intestines. Flatulence passes easily and the stomach becomes soft.
3. Promotes peristalsis (inherent dynamics) of the intestine, thus relieving constipation and helping to achieve regular bowel movements.
4. Ensures that toxins and deposits can be more easily removed from the intestinal walls.
5. Leads to pleasant warmth and a relaxed feeling of well-being.
6. Helps to reduce emotional tension and therefore improves personal mood.
7. Improves posture and back pain.
8. Relieves discomfort caused by hemorrhoids.
9. In women, it also includes the abdominal organs (uterus and ovaries), so that complaints in this area are also improved.

Abdominal massage and the inability of many people to touch themselves

Let’s say you suffer from chronic constipation. What do you do about it? You’ve probably tried a variety of laxatives.

Laxatives are primarily drunk or swallowed. So, you’re always trying to get your body to function properly by taking some kind of medication. But why not simply touch and massage your bowels?

Perhaps this far too simple-sounding idea never occurred to you. However, strong inhibitions often prevent many people from touching and stroking themselves, and thus doing something good for themselves.

In 2011, spiritual teacher Sabrina Fox presented her then-new book, Body Blessing, on a talk show. In it, she describes a concept that can lead to a more conscious approach to one’s own body, as well as to more joy and gratitude. This concept involves embracing and holding oneself, thereby giving oneself love and security.

When she suggested that everyone in the panel should give themselves a hug, all the other guests – with the exception of one participant – apparently felt extremely embarrassed and could not bring themselves to simply give each other a quick hug.

That’s a shame. Because lovingly touching our own bodies has an extremely powerful and healing power—as you’ll discover when you try this abdominal massage for yourself.

The abdomen: ideal for self-massage

The abdomen, or rather the intestines, is the part of the body that is particularly easy to massage and work on yourself. The intestines are not enclosed by the ribs like the lungs, nor are they located in the back area, which is difficult to reach like the kidneys.

Instead, the intestines live in the soft abdominal cavity, easily accessible to our hands.

Of course, the abdominal wall will always be in between. But it’s only a few millimeters. If we place our hands on our stomach, there’s only a bit of connective tissue besides the skin and—depending on our size—a few fat cells that prevent direct contact with the intestine.

So it’s similar to wearing gloves. However, with gloves, it’s easier to massage.

This means that even if skin, connective tissue and fatty tissue lie between the hands and the intestine, the intestine feels every single touch and can therefore be excellently massaged, motivated, supported in all its functions and even specifically moved from the outside.

Abdominal self-massage: Your gut will be happy!

Back to constipation. While conventional remedies have a habit-forming effect, and some herbal remedies can lead to abdominal cramps, self-massage of the abdomen helps free of charge and from the outside. This means the digestive system isn’t subjected to any kind of laxative, which usually weakens and irritates it further.

Instead, abdominal self-massage uses various targeted and very gentle movements in combination with light pressure to stimulate the intestinal movements, which shortens the stool transit time and can relieve constipation without any side effects.

Chronic, long-standing constipation and a bowel that may already be accustomed to laxatives cannot, of course, be resolved or cured with a single abdominal self-massage. This requires daily massage over several weeks, as a 2006 case study showed:

Abdominal self-massage instead of laxatives

The journal Physical Therapy published a study from Walter Reed Army Medical Center, in which the participating physicians reported on an 85-year-old patient who was unable to relieve her constipation even with conventional laxatives. However, we also conducted research and compiled information on natural laxatives.

Her stool was already so hardened in places that she had to undergo digital evacuation several times. Digital evacuation refers to the removal of hardened stool from the rectum with the fingers (by a nurse).

As a last resort, the older woman’s doctors prescribed a daily ten-minute abdominal self-massage, to be performed at home. She was examined again after 13 weeks.

The patient happily reported that both her bowel functions and the number of bowel movements had completely returned to normal. She reported that she no longer had to strain on the toilet and no longer had to resort to the extremely unpleasant digital evacuation procedure.

These are, of course, truly difficult cases. Not every health problem takes this long to produce clear results with abdominal self-massage.

Something will happen right from your first abdominal self-massage. You’ll be amazed at how quickly your intestines respond to your touch.

As if he were happy that you were finally taking care of him, making contact with him and giving him helpful touches, he relaxed after the first few massage movements and made pleasant noises.

Science confirms: abdominal self-massage works

In addition to the case study mentioned above, numerous other scientific studies have examined the effects of abdominal massage in the past. For example, a Korean study from 2005 found that abdominal massages are an excellent treatment for constipation (2).

Another study by the same Korean researchers showed that essential oils (rosemary, lemon, peppermint) could further enhance the effect of abdominal massage (3).

Brazilian researchers found similarly positive results in 2013. Their study showed that abdominal massage, combined with breathing exercises and a special isometric training of the abdominal muscles, could increase the number of bowel movements in children with existing constipation.

The abdominal self-massage – The preparation

Abdominal self-massage is performed while lying down. You can place a pillow under your knees for comfort.

Of course, there are different abdominal self-massage techniques. Each has its merits. For example, there are abdominal self-massages that literally knead and massage the abdomen or intestines. However, abdominal self-massages that simply gently stroke the abdominal wall are at least as effective.

Choose the method that suits you best! Below, we describe the gentle method, which—with some variations—is based on the guidelines of Dr. Renate Collier and HP Vera Kafka.

How to Perform Abdominal Self-Massage: Step-by-Step Instructions

Abdominal self-massage is particularly effective if you perform it once or twice a day. Ideally, you should do the first massage of the day in the morning after you wake up, while you’re still in bed. Then, simply perform the second massage according to your daily schedule, for example, in the evening before going to sleep or half an hour after dinner.

Allow 10 to 15 minutes for a massage.

If you prefer, you can use a natural oil for the massage, such as St. John’s wort oil. You can also add the essential oils mentioned above if you like the scents.

Step 1

Place your right hand on your stomach and stroke downward toward your navel. When you reach the navel, switch to your left hand and stroke upward, alternating hands. Move slowly and gently—no heavy pressure is needed to stimulate your gastrointestinal area. Relax your abdominal muscles, lie comfortably, and breathe deeply. After 2 minutes, proceed to Step 2.

Step 2

Position both hands so your thumbs point toward your navel, forming a triangle between them. Take 3-4 slow, deep breaths, aiming to count to 8 seconds per inhale and exhale. This calms your body and enhances the massage’s effects.

Step 3

Using your right hand, make small counterclockwise circles without lifting it—just shift the skin beneath. Start with no pressure, adding a light touch if it feels right. Keep your left hand still. After 1 minute (or 2 if time allows), move to Step 4.

Step 4

Now, keep your right hand still and use your left hand to draw small clockwise circles. Maintain a gentle approach. After 1 minute, continue to Step 5.

Step 5

Circle both hands simultaneously—right hand counterclockwise, left hand clockwise. It may take a moment to coordinate, but you’ll quickly get the hang of it. After 1 minute, proceed to Step 6.

Step 6

Reposition your hands: right hand above the navel, left hand below. Repeat Steps 3-5 in this new position, spending 1-2 minutes per step.

Finishing Up

Lie still for at least 1 minute, breathing slowly and deeply as in Step 2. When ready, rise and drink a glass of warm lemon water or alkaline herbal tea to support digestion and hydration.