Self-massage will help to improve your appearance, tone your body and lose weight.
Massage exercises restore and normalize blood flow to the muscles and skin, speed up metabolism, relax the body, eliminate fatigue and improve your mood. By learning to do self-massage on your body, you will save not only your time but also money.
- 1 What Are the Benefits of Massage?
- 2 Self-Massage Techniques
- 3 Additional FAQ
- 4 Conclusion
What Are the Benefits of Massage?
During the massage, the blood supply to the massaged muscles is improved, and the metabolic processes in the internal organs of the person are increased. All this leads to the fact that the patient begins to feel lightness and vivacity in the body. In addition, during the massage, a greater number of biologically active substances with morphine-like effects are released into the blood. These substances block pain, which leads to a sensation of physical pleasure and a burst of energy.
Learning the techniques of self-massage, you must immediately learn how to perform them with the right and left hands. Before you begin to master the techniques of self-massage, it is necessary to learn some information from anatomy in order to know where certain muscles, ligaments, and large blood vessels are located. The basic techniques in self-massage:
Stroking – is a simple but very important technique, which contributes to the sloughing of the worn-out layer of skin. Thanks to it the function of sweat and sebaceous glands is improved. It increases the local temperature of the skin, accelerating the flow of lymph and blood in the blood vessels, and thus improves skin nutrition.
Stroking is performed with the palm of the hand. Four fingers are brought together and the thumb is withdrawn, which allows you to cover a larger area. Depending on which area of the body is massaged, the stroking is carried out with one or both hands alternately. This method has a calming effect on the central nervous system more than the others, especially if the stroking is carried out on the chest and back. Self-massage begins and ends with stroking.
Stretching is a special massage technique, designed mainly to affect the joint and ligament apparatus. The previous methods of rubbing are different in that it is performed more energetically and in different directions. Joints and sinews are rubbed, as well as areas where there is little blood supply: heels, soles, the outer side of thighs, etc.
By greatly expanding the blood vessels, rubbing increases the local blood supply and warms the tissues, which contributes to the resorption of hardening of various origins. Rubbing is used when it is necessary to eliminate any pathological formation, in disorders of salt exchange (gout), changes in the articular surfaces of joints (arthrosis, osteochondrosis, etc.), as well as injuries of joints and ligaments.
Squeezing. Pressure on the body is exerted by the base of the palm and the cusp of the thumb; all five fingers are bent. Pay attention: immediately after squeezing the skin in this place is pale, but after 1-2 seconds it quickly turns pink. Transverse squeezing is also used: the hand is across the massaging muscle.
In this case, squeezing is carried out with the thumb. From the same position, squeezing with the edge of the palm (fingers slightly bent) is performed. It is recommended to finish squeezing with several strokes.
Kneading is the main technique of self-massage. It massages not only the surface but also the underlying muscles. Even more than the previous methods, it increases blood circulation and lymph flow.
This can be explained both by the local action of massage on the tissues and by its stimulating effect on certain parts of the central nervous system, for example, on the cardiovascular and respiratory centers, i.e. it increases the rate of heartbeat and respiration. Simply put, kneading has a deeper and more stimulating effect on the body than other techniques.
Kicking. Conducted with the edge of the hand, fingers bent into a fist, little finger slightly squeezed. Conducted perpendicularly to the area being massaged. The strokes should follow one after another at a fast pace, but do not cause pain.
Patting – fingers half-bent, palm as if forming a “box”.
When chopping, the hand is outstretched and the fingers are spread and relaxed. The blows are carried out with the little finger and the rest of the fingers are closed at the moment of impact.
Shaking. It affects not only the superficial muscles but also the deep underlying tissues. Particularly effective for muscle cramps.
Shaken. Conducted only on the limbs and after all other techniques, for example, when you have fully massaged the leg. The technique is performed as follows: shift the center of gravity on one leg, lift the other from the ground and shake it so that the muscles shake both on the thigh and shin. The muscles should be maximally relaxed. The self-massage ends with stroking.
Answers to frequently asked questions are collected here
Is it good to massage yourself every day?
It’s all very individual for everyone. Some people may find that daily massage is beneficial for their health and well-being, while others may not feel the need for it on a daily basis. A weekly massage will be enough for them. Ultimately, it is up to the individual to decide what works best for them.
What happens if you massage yourself too much?
If you massage yourself too much, you may develop bruising, inflammation, and other problems.
How long should you wait between massages?
Some people may choose to wait a week or two between massages, while others may opt for more frequent sessions. Ultimately, it is up to the individual to decide how often to receive massages. It is desirable to choose the same massage time.
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Self-massage is an effective means of recovery and improvement of work capacity. Massage techniques, acting on the nerve endings, affect the central nervous system, and through it the functional state of all organs and systems: muscle performance improves, they are better supplied with oxygen and nutrients, the elasticity of muscle tendons and ligaments increases, mobility of the joints improves. That is why after a massage a person feels more vigorous and has a quicker recovery.