Hygienic self-massage |
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It is not difficult to do it in any conditions, and it takes relatively little time (12-15 minutes). His techniques are simple and accessible. Each technique is performed 3-4 times. First, the lower limbs are massaged to the knees, then the knee joints and hips - chest, arms, broad muscle of the back, lower back, neck and head. It is more convenient to perform self-massage on the naked body. All movements of the massaging hand should be along the lymph flow, that is, to the heart and to the nearest lymph nodes: legs - from the foot to the knee and from the knee to the groin, chest - from the sternum to the sides, back - from the spine to the sides, neck - down to the collarbones. Lymph nodes (axillary region, elbow, groin, popliteal fossa, and others) are not massaged. You can not engage in self-massage with a feverish state of the body, with acute inflammatory processes, with various bleeding, furunculosis, lichen, skin rash. Self-massage techniquesTo carry out self-massage, you need to know the following techniques.
Squeezing - a more energetic technique affecting deep-lying tissues. Accelerates the movement of blood and lymph in the skin and muscle tissue. Has a stimulating effect on the central nervous system. It is performed with the base of the palm and the bump of the thumb with significant pressure. It can also be done with weights: the hand of one hand is applied over the thumb of the other hand. Trituration - a more energetic reception than the previous ones. Strengthens local blood circulation, warms tissue, promotes resorption of effusions and various deposits. Rubbing techniques: straight and circular - with the pads of four fingers or the bumps of the thumbs; trituration "Tongs"formed by four fingers on one side and a thumb on the other side; comb-like rubbing with a brush clenched into a fist. Kneading - the main technique that allows you to deeply massage the large muscles of the body. Increases the elasticity of muscle tissue, activates blood circulation in the massaged area, improves tissue nutrition. Kneading techniques: simple, or ordinary: the muscle is captured by the hand, the palm with straightened fingers fits tightly to the massaged area, the muscle pulled from the bone bed is shifted towards the little finger with rotational movements; double neck: one hand is superimposed on another, as if intensifying the ordinary kneading; double annular: the hands of both hands with straightened fingers tightly wrap the massaged muscle in the transverse direction; pulling it up, knead it, simultaneously making rotational movements (hands move from the periphery to the center); kneading with "forceps": straightened fingers, folded ends together, press the pads on the massaged muscle, making rotational movements.
Percussion techniques (activate blood circulation, improve tissue nutrition, increase the contraction of muscle fibers): tapping - produced by the edge of the palm (fingers are slightly clenched into a fist); pat - is made with a brush (fingers are slightly clenched into a fist and turned down); chopping - is performed with an outstretched hand with fingers wide apart and relaxed (blows are applied with the little finger). Foot massageAchilles tendon: A straight and circular rub from the heel up. Calf muscle: stroking alternately with the right and left hand from bottom to top; vigorous squeezing; kneading ordinary (with one hand) and double bar; shaking and stroking again. Foot: straight and circular rubbing with the pads of four fingers, first with one hand, then with weights (with two hands). Shin: stroking the front of the lower leg with both hands; squeezing (one hand squeezes, the other supports the leg by the knee joint); kneading with forceps with one hand and with weights; stroking. Knee-joint: stroking the knee while the leg is extended; rectilinear and circular rubbing with the tubercles of the thumbs; straight and circular rubbing with the pads of four fingers. (Particular attention should be paid to massage the lateral areas of the joint, as well as the areas above and below the patella.) Hip: stroking and squeezing the front of the thigh; kneading with a double ring technique (with a slightly bent leg), shaking; tapping and stroking. BREAST MASSAGEStroking, squeezing, kneading in the direction from the sternum to the armpit (performed only by men); vigorous rubbing of the intercostal space with rectilinear and circular movements. (It is recommended to massage the left side of the chest with your right hand and the right side with your left hand.) UPPER LIMBS MASSAGEForearm: stroking, squeezing, ordinary kneading of the inner area; kneading with "forceps" of the outer area.
Biceps muscle (biceps): stroking, squeezing, kneading, shaking. The triceps muscle (back of the shoulder) is massaged in the same way. Deltoid: stroking and squeezing with a freely lowered hand. Back massageTrapezius muscle (upper back): stroking, kneading with fingers with the support of the massaging hand for the lo Broad muscle back: stroking, kneading and shaking with fingertips. In this case, the body bends in the direction that is massaged. You can help with the other hand under the elbow. Lumbar massageStroking from the spinal column to the sides, rubbing with fingertips and fists from bottom to top with a gradual transition to the upper areas. The massage is performed with two hands, sitting, standing or lying on your side. Abdominal massageCircular stroking of the abdomen with the left hand clockwise, rubbing the hypochondrium in the direction from the xiphoid process downward; kneading the abdomen from top to bottom. The massage is performed while sitting or lying down. Head massageCircular, longitudinal rubbing with the fingertips (while the fingertips not only press on the skin, but displace or stretch it). Rubbing is done while sitting or standing. This massage for 4-5 minutes can relieve headaches. A. Biryukov |
Hygienic self-massage is used as a tonic after morning exercises. Its systematic use raises the vital activity of the body, enhances blood circulation and lymph flow, deepens breathing, increases metabolism and contributes to the proper development of the body.
Stroking - the most common technique. The massage begins and ends with it. It is performed rhythmically with one or two hands (one hand follows the other), tightly pressed against the massaged area.
Shaking - soothing reception; performed with the little finger and thumb.
Elbow joint: Straight and circular rubbing alternately with the pad of the thumb and the pads of the other four fingers.
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