❶ Express Self-massage

2023 Author: Madeline Holiday | [email protected]. Last modified: 2023-11-27 01:48

Have you noticed how, with sudden pain or injury, your hand unconsciously begins to stroke the painful area? This unconscious movement is nothing more than an element of self-massage, the oldest healing method. Location: Location:

Even at the dawn of the development of civilizations, the peoples of different countries and continents eased pain by rubbing. Over time, massage techniques improved, treatises on massage were created, medical schools were opened, where one of the most important disciplines was the study of massage and its application in practice. It is difficult to overestimate the benefits and effects of this therapeutic and prophylactic method, where the masseur's hands are the main tools.

Of course, no one will refuse to take a professional massage course two or three times a year. Unfortunately, not everyone has such an opportunity. But, having memorized a few rules, each person will be able to give himself a massage at any convenient time and in any place. Rub your tired legs on a hike, stretch your lower back at your desk, massage your head and neck in a traffic jam to relieve a headache.

Full self-massage of the body is not easy to do, this procedure requires significant physical costs. In addition, there are hard-to-reach areas of the body that cannot be rubbed on their own. It is better to limit yourself to express self-massage for 5-15 minutes in separate zones. You can do it in the morning and in the evening, in the shower and in front of the TV, through clothes or on open skin. You can choose the dosage, time and strength of the effect depending on your well-being and desire. However, in the presence of serious diseases or pathologies, it is necessary to consult with your doctor about the advisability of such a procedure.

The main massage movements are: stroking, rubbing, kneading, vibration, tapping, sawing and patting. These movements are performed not only with the palmar side of the hand, but also with the back, as well as the bent phalanges of the fingers and the fist. The massaged area of the body should be as relaxed as possible.

All massage movements are performed along the lymphatic ducts, from the periphery to the center, towards the lymph nodes. In this case, the lymph nodes themselves in the popliteal, inguinal, axillary, supraclavicular region cannot be massaged.

Self-massage of the legs is performed with two hands, while the leg should be bent at the knee joint and relaxed. The massage starts from the ankle joint, then goes to the knee joint and ends at the inguinal lymph nodes. Hands are located on the outside and inside of the leg, massage movements should be synchronous.

Hands are massaged in the direction from the hand to the armpit. Rib cage from top to bottom, from center to lateral surfaces. The neck muscles are rubbed from the back surface and from the sides, from top to bottom. The front of the neck in the area of the thyroid gland should not be massaged. Therefore, try to bypass this area when you massage your neck and chin. Self-massage of the back, collar and lumbar zones is more difficult to do, the hands behind the back get very tired. In this case, various devices come in handy: brushes with long handles, massage machines or roller massagers.

Evening self-massage should take no more than 10 minutes, preferably while lying in bed. The purpose of this massage is to relax and release tension after a hard day. Self-massage in the morning is more dynamic, you can start with an ordinary stretching, and finish under a cool shower to be in good shape all day.

Express self-massage will improve skin tone, help relieve fatigue, remove excess lactic acid from muscles after physical exertion, restore joint mobility, increase blood circulation and tissue nutrition, and normalize metabolic processes.

Contraindications for such a procedure are: thrombosis, fever, fever, acute infection, various neoplasms, inflammation of the lymph nodes, bleeding (including menstruation), damage to the skin and acute abdominal pain of unknown etiology.