Tags: health tips
Do you feel stiff and sore after you wake up or get home from work? If so, then you should think about massage, it will not only relieve pain and tension, but also help you relax after a hard day's work. If there is no time to visit a massage parlor, then you can master the technique of self-massage. How to massage yourself, we will tell in detail in the article.
Training
Take a warm bath or shower, dry off with a warm towel. Warm water will relax the muscles and prepare them for the massage. You can add a little sea salt, it relieves pain well. While you are taking a bath, heat up a towel by placing it on the dryer. A warm towel will help you warm up faster. Apply massage oil to the body. Then start the massage.
Incorrect position, heavy lifting, sudden movements can cause pain. To relieve tension, you can do a simple exercise with a small ball and a chair that only takes a few minutes.
Place the ball between your back and the back of the chair and move your body up and down, then make circular motions. Do this exercise on different parts of your back, avoiding the spine.
How to relieve tension in the neck and neck
Stiffness and pain in the neck can be caused by incorrect head position during sleep, sports injuries, sharp turns, poor posture or stress. To relieve discomfort in the neck and neck, massage. You can perform it sitting or standing.
Place your right hand on your chest and your left hand on the back of your neck. Then tilt your head to the opposite shoulder, run your fingers along an imaginary line between the base of the head and the shoulder. Repeat several times.
Place your wrists at the base of your neck, then place your fingers on either side of your spine. Massage the muscles, pull up and press with your fingers. Repeat the same on the neck and shoulders. Lightly feel the back of the neck, and then stretch the muscles in this area by pressing with the palms and fingers. Repeat several times. Apply gentle pressure from the base of the head to the neck.
How to do a facial massage yourself
Facial massage is a technique aimed at stimulating the subcutaneous and muscular tissues of the face in order to maintain its elasticity and firmness. Before performing the massage, apply a moisturizer to the skin for better gliding.
Following the massage lines, slide your fingers up the face, first straight, then in a circular motion. Then massage with the palm of your hand from the center of the forehead to the temples, and lightly press on the forehead with your hands. Massage your nose by drawing upward circles with your fingertips around the nostril, slowly moving upwards. Finally, gently pat your face. Perform massage in front of a mirror.
How to give a foot massage
The most common cause of leg swelling is poor circulation. To reduce swelling, it is recommended to lie down and raise your legs above the level of your heart. Massage can be done to improve blood circulation.
Sit on a chair so that you can reach your ankles. Slowly move your palms up from your feet to your knees. Repeat the movement on the other leg. Then make circular movements with your fingers around the ankle in a clockwise direction. Repeat several times, then do the same in reverse. Grasp your right ankle with your hand and lightly press on the Achilles tendon with your fingertips. Raises and lowers arm from ankle to heel. Repeat the exercise for the left leg as well.
Self-massage of hands will help to relax muscles, relieve tension, especially after intense physical exertion. Apply cream or massage oil to your skin for better gliding.
With the palm of your hand, gently move from the center of the hand to your fingers to relax this area. Then put your thumb on your palm and make circular motions with a little pressure. With your index finger, run along the tendons from the back of your hand to your fingers. Slowly move up and down from wrist to fingers.
Finishing the massage, work through each finger. Grasp your finger, with light movements go down to the nail plates. Work on each finger. It improves nail growth, activates blood microcirculation in this area. Apply some pressure to the nail plate, then release. Each press is 3-4 seconds.
Now that you know everything about self-massage, you just have to practice!
