If you want to pamper your body and improve your well-being, but can not afford to go to regular massage procedures, you may only need a quiet room and your hands to fulfill the role of a masseur yourself.
Health will thank you
Massage is a dosed mechanical effect on the body. And with self-massage, you perform this action on your own body.
With the help of massage you can tone your body, use it as a warm-up before training, or simply relax and soothe your body and spirit.
Benefits of regular self-massage
- Improves blood circulation;
- Tissues are better supplied with nutrients;
- It is easier for the body to get rid of metabolic end products, so the body is purified;
- Improves lymph flow, which reduces swelling;
- Tense muscles relax, while relaxed ones are toned;
- The condition of the skin improves;
- Sleep quality improves;
- Reduces the risk of joint micro injuries;
- Improves the functioning of the nervous system;
- The effects of stress on the human body are reduced.
Do it right!
The first step, as with any other activity, is to find a suitable place and time to dedicate time to the procedure. For a massage, choose a warm, muted light room.
To create a soothing mood, we can play quiet meditative music in the background, while the body must be clean and dry.
The process begins with stroking, rubbing, kneading the massaging area and ends with vibration techniques. Stroking will improve blood and lymph circulation, thus reducing swelling and pain.
Rubbing increases the supply of blood and lymph to the massaged tissues, which increases metabolic processes. Because of kneading, the function of muscle contraction increases and the elasticity of ligaments increases.
We divide vibration techniques into two types –
intermittent vibrations (whipping, chopping, beating);
continuous vibrations (shaking, shaking and sifting).
The vibration technique during the massage can improve the firmness of the skin, thinning adipose tissue and improve metabolism. When you want to switch from one massage method to another, caress the part to be massaged first.
The direction of the massage must always be from the periphery to the center, therefore the correct course of the massage must be considered, depending on the area to be massaged:
Start with the thigh, which is massaged from the knee joint to the hip joint. The knee is used to move clockwise – by stroking and rubbing it thoroughly.
This is followed by a lower leg massage – from the Achilles tendon to the knee.
If you want to massage the foot, start with the surface of the foot – from the toes to the ankle, then perform the same procedure on the base of the foot – from the toes to the heel.
Start with the shoulder joint, then massage the upper arm from the elbow to the shoulder joint. Squeeze and rub the elbow.
The forearm massage starts from the wrist to the elbow, followed by the wrist treatment. We performed the palm massage from the base of the fingers to the wrist, doing it from both sides.
We massaged fingers from the fingertips to the base.
Neck and collar area
The massage begins with rubbing the earlobes, moving from the base of the head to the shoulder.
We massage abdomen with light touches clockwise. Start with a circle around the navel, accumulating the diameter of the movement.
When massaging the head, consider that the direction of the massage should be from forehead to the back of the head.
Back lumbar region
The massage starts from the lumbar vertebrae of the spine to the side, while the gluteal muscles – from the top to the hip joint.
With or without oil?
You can perform a massage in both ways – using massage oils and without using them. The key is to keep your hands clean and warm during the process.
Applying massage oils, ointments or creams will make it easier for your hands to slide on the surface to be massaged and reduce the risk of skin injury.
You can use grape seed oil, refined olive oil or nut oil as a base oil for the procedure, to which you can add one or two drops of your favorite essential oils.
Use cones and stones
There is one main massage tool, and nature has already given it to each of us – hands. Each massage session should begin with a warm-up of the body, stroking and rubbing the massage areas with your hands.
Once you have warmed your body, you can call on other massage tools. You can buy them both in the store and among the household items available to you.
There are various massage rollers available for back massage, unless there is a spinal injury. Massage balls of various hardness can be used, including home-made tennis balls, popular acupressure mats or massage gloves.
An ordinary towel can also be a very good helper, with which to rub until the skin becomes slightly pink. You can also use cones and stones for foot massage.
Don’t hurt yourself
In order not to harm the body, we perform gently the first massage sessions and with minimal load, slightly increasing the intensity of the massage in each subsequent session.
After the self-massage, you can perform passive stretching exercises to return the body to a normal state and speed up the recovery of the muscular system.
Definitely do not do a massage if you have a health problem. Even if you do a massage when you are just a little cold, you are more likely to do more harm than good.
Therefore, if you have decided that you want to learn the process of self-massage, and pamper yourself with massages yourself, you should first consult a doctor to rule out the suspicion that the massage procedure is harmful to the body.
Sudden dizziness, headache, nausea, fast heartbeat, chest tightness and edema will warn you have not performed the massage process correctly.
How often can massages be performed?
When performing a self-massage, it is important to listen to your body and listen to what he says – whether the massage procedures performed for the body go to the heart, or if something still needs to be changed.
Self-massage can be performed depending on the situation – every day, almost every day or every other day.
If you wish, you can take a massage course, where from 10 to 15 massage procedures are performed during a month, repeating the course after one or two months.
You will feel the result obtained during the massage after three or four sessions.