Is your body tense and sore when you wake up or after a long day at work? There's no need to shell out a fortune on professional massages to relieve tension and improve circulation. Instead, take a few minutes of your day to self-massage and the pain and pressure will go away. If you want to know how to use some magic techniques for this, just follow these steps.
Steps
Method 1 of 3: Preparing Your Body for Massage
Step 1. Take a hot shower
That way, your muscles will relax, getting ready for a massage. Soaking in magnesium sulfate already helps to relieve pain.
Step 2. Dry yourself with a warm towel
Put her in a dryer while you shower. When you get out of the shower, feel the relief of drying off with a warm towel.
Step 3. Remain undressed
Skin-to-skin contact is more effective than massage using clothing. However, if you're using a foam roller, or if you don't have privacy in your home, you can put on some light clothing.
Step 4. Apply a massage oil
It helps to warm up the body and allows the massage to have better results. Any oil, lotion or ointment for athletes will help to loosen the knots and loosen the muscles. To apply it, put just one drop in the palm of one hand and rub it in for about 15 seconds, until the oil is hot.
Method 2 of 3: Massaging the Upper Body
Step 1. Massage your neck and shoulders
Massage at these sites can help relieve headaches. Use your left hand on your shoulder and on the left side of your neck, and vice versa. Gently but firmly make finger movements in small circles, starting from the base of the skull, working down to the shoulder. When you feel a knot, focus your circular movements on the spot, massaging clockwise and then counterclockwise. Here are some more self-massage techniques to try:
- Close your hands into fists and gently squeeze your spine in a circular motion.
- Place your fingertips in your ear and gently move them down from your jaw to your chin.
- After all the knots are removed, stretch your shoulders until you hug yourself.
Step 2. Massage the abdomen
This massage is perfect for menstrual cramps and can help improve digestion. Place the palm of one hand on your abdomen and make gentle circular motions. Then use your fingers in circles to massage your lower abdomen. To do this on the sides, just roll from side to side for easier access to the opposite side.
- Standing, bend your knees to the left while massaging the right side of your abdomen.
- Apply pressure at different points and release after a few seconds.
Step 3. Massage your back with a ball
Take a ball of any size, from a tennis ball to a basketball, and press it against the wall with your back. Move your body from side to side in a circular motion and relax the tension in your back. Place the ball in different places, from lower back to cervical, to work all parts of the body.
For variety, you can alternate between a small ball and a larger one during the same self-massage session
Step 4. Massage the lower back with a foam roller
You can wear clothes for this. A foam roller works best, but it's also possible to roll up a blanket, towel, or yoga mat in urgent situations. Place the roller on the floor and lie on your back. Position your lower back over it so that your shoulders and buttocks touch the floor and you are perpendicular to the roller.
- Use your feet to help move your body up and down slowly, feeling the roller go through each vertebra.
- Gently roll up and down until you find the exact location of your pain. So stay over this region for at least 30 seconds. It will hurt a bit, but it will ease the tension afterwards.
- To reach small areas on your back, use a rolling pin instead of a blanket.
Method 3 of 3: Massaging Your Legs and Arms
Step 1. Massage your arms
To do this, begin to slide one hand down the opposite arm, from wrist to shoulder. Continue along this path until you notice that your arm has warmed up. Then switch to small circular motions all the way through.
Alternate between long, fluid strokes and small circles until your arms are warm and relaxed
Step 2. Massage your hands
Squeeze the palm of one hand with the fingers of the other. Then squeeze each finger and run your thumb to the knuckles in a circular motion. Hold your fingers at the junction with your hands and gently pull them up to stretch. Use your thumb to massage the tendons in the back of your hand.
- Use your thumb to apply pressure to your palms and wrists, moving them in circles.
- To complete the massage, rub your hands gently from fingers to wrist. If using oil, rub them to get the oil into them. Also do this movement even without using anything.
Step 3. Massage your legs
Run your fingers down your legs, starting at your feet and working your way up to your waist. Glide your fingers over the calf, shin, quadriceps and hamstring muscles. Start with light strokes and then squeeze with your palms in firm circles. You can begin massaging your muscles with one hand, your fist, or even your elbow.
Try the tapping technique. Use the side of your hand to gently tap the entire length of the leg. This can help with tight muscles and pain relief
Step 4. Massage your feet
To do this, use your thumbs in a circular motion on the soles and fingertips. You can start from the ankle, rubbing your thumbs from the tops of your feet to your fingertips. Hold one foot with one hand and massage each toe with the other. Squeeze them and gently pull each one. Place your thumbs on the knuckles and move them in circles.
- Massage the soles of your feet, making a circular motion with both thumbs, or with your hands clenched into fists, sliding them along the entire length.
- Use your fingertips to smooth the ankle down and up.
- Squeeze the Achilles tendon a few times.
- End the massage by gently squeezing your feet.
Tips
- Appropriate and pleasant music can help create a relaxed state in your self-massage.
- Aromatherapy can be practiced during self-massage to intensify the benefits.
- Try tapping lightly with your fingers to achieve relaxation, to the point of tickling.