Useful Tips

How to massage your back to another person or yourself

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Massage is an excellent “tool” for increasing tone and mood, strengthening health, both physical and emotional. In addition, touch therapy can quickly get rid of various pains. But what if there is no one nearby who can help? Make a massage yourself.

When you can and cannot do back massage

Unprofessional massage is worth a try if:

  • Your back hurts from muscle strain. Massage helps Massage for low-back pain (Review) to relax and relieve pain. But if you have diseases of the musculoskeletal system, such as displacement of the vertebrae or hernia, the effect will be short-lived.
  • You want to cheer up. Massage helps relieve stress and improve the condition during depression. Treatment effects of massage therapy in depressed people: a meta-analysis.
  • You are looking for a better way to sleep. Massage increases the Massage Therapy Can Help Improve Sleep quality of sleep in various diseases, helps fight insomnia.

With severe shooting pains and limited mobility, it is better not to massage at home, but to consult a specialist. During pregnancy, only a kind of massage is useful: soft, smooth, without pressure and sudden shocking movements. And only after consulting a doctor.

Ilya Nazarov, professional massage therapist

  • blood diseases and taking anticoagulants,
  • damage to the skin in the massage area,
  • tumors, bumps of unknown origin in the field of massage,
  • exacerbations of any disease requiring immediate intensive treatment,
  • external and internal bleeding,
  • acute infectious processes
  • high temperature
  • malignant neoplasms and tuberculosis.

How to do a head massage yourself

Massage of any part of the body should be done along the lymph flow. In the case of the head, from the beginning of hair growth to the lymph nodes at the base of the skull.

Place your palms on your head so that your fingers are joined at the top of the head, and gently massage in all directions. After stroking in the same directions, but already with the tips of all fingers. Rub the skin so that it slightly moves and stretches. Then rub the temples with rotational movements, which in turn helps to get rid of headaches without pills.

What is massage for?

In addition to relieving stress from the local area where the pain manifests itself, massage has a positive effect on the whole body as a whole: on the skin, joints, muscles, nervous and circulatory systems. Massage movements activate the movement of blood and lymph under the skin, which in itself promotes nutrition and oxygen flow to all cells and organs of the body.

  • The skin acquires firmness, elasticity and a beautiful shade.
  • Massage favorably affects the nervous system, promotes blood flow to the brain and helps to improve mood and level the emotional background.
  • Massage helps stimulate metabolism, normalizes the work of all organs and organ systems, strengthens the immune system.
  • Massage helps to improve the condition of joints and muscles, increases their performance and mobility, improves blood circulation, removes toxins and other harmful substances from them.
  • A 15-minute massage doubles performance.
  • Massage is recommended by doctors to improve the condition of patients with diseases of the cardiovascular system, kidneys, respiratory system and other diseases.

How to do neck and shoulder massage yourself

Stroke your shoulders cross: left shoulder with your right hand, right shoulder with your left. With both hands, stroke the neck. Gently but firmly make small circular movements with your fingers starting from the base of the skull and moving down to the shoulders. If you feel the clamp, then pay special attention to it. Massage it in a circular motion clockwise and counterclockwise.

How to prepare for a back massage

Massage should be done on such a surface so that the body does not fall through. You can use a hard couch, sofa or bed. If the furniture is too soft, it is better to move to the floor, travel foam or blanket.

Place a horseshoe-shaped massage pillow under your head or roll up a thick towel in this way.

Place a small pillow or towel under your lower legs. This will relieve pressure from the lower back and help relax.

The back will have to be exposed. Women need to remove their bra or at least unfasten it so that nothing would prevent their hands from sliding on the skin.

Massage can be done by yourself

Here are some simple guidelines to help you do this correctly:

It is most convenient to do self-massage while sitting on a chair, if a massage is performed naked, then an additional hardening of the body will occur. Warming up the body should begin in the direction from the periphery to the center, avoiding massage of the areas where the lymph nodes are located (armpits, internal bends of the elbows, the area under the knee, and so on).

  • For massage, it is good to use massage oils or creams based on medicinal herbs.
  • Before the massage, it is worth warming up the body in a hot bath, sauna or bath and allow the muscles to relax.
  • The duration of one massage session should not be less than 25-30 minutes.
  • Massage is contraindicated in the presence of inflammatory diseases in the body, at elevated body temperature, with skin diseases, tuberculosis and oncology.
  • Massage should be carried out strictly along the lymphatic path towards the lymph nodes.

How to do a brush massage yourself

To begin with, rub your palms from each other with effort, pressing the massaged brush with the tubercles in the lower part of the palm. Then make movements as if washing your hands. As soon as the hands warm up, begin to massage each finger separately, starting with the membrane between them and ending with the joints and phalanges. After that, with your thumbs, press on the palms and wrists in a circular motion.

How to choose oil or cream

Massage oil or cream allows hands to slide well on the skin. There are classic options that are suitable even for babies: “Alice”, “Nega”, “Ballet”, “Baby Cream” with a fox on the package (called “Fox”, “Fox”), Johnson’s Baby oil.

You can also use almond, avocado, shea, jojoba, grape seed, hemp, argan oil. They do not clog skin pores.

For aroma, you can add essential oils: 4 drops per tablespoon of base. The main thing is that the person does not have an allergy.

In extreme cases, you can take sunflower oil.

Head massage

Massage starts from the hairline on the forehead, then moves towards the occipital part of the head. The head can be tilted forward and rubbed on the surface of the skin with the fingertips in straight lines, and then in circular motions. You can start with 8-10 repetitions, and then increase to 20. Put your palms on your head so that they join at the top of your head and massage your entire head in all directions in this way. Pound whiskey with rotary movements. Then follow the same directions with your fingertips.

Head massage ends with circular movements behind the ears and smoothly passes to the neck area, which is massaged rectilinearly along the spine 7-10 times, the number of massage movements can be increased over time.

How to do hand massage yourself

Slap your hand with the palm of your opposite hand from wrist to shoulder. Continue until you feel that the muscles have warmed up. Then, in small circular motions, go around the entire forearm and upper arm. Alternate pats and circular motions until the muscles are completely warmed up and relaxed.

What massage rules to keep in mind

  • Perform movements near the spine and do not touch the bone.

During the massage, do not touch the spine itself. This effect is used only by people with certain skills, the so-called chiropractors.

Ilya Nazarov, professional massage therapist

  • Move in the direction of the lymph flow: from the bottom up and from the center to the sides. Follow the instructions for each exercise clearly.
  • Take your time. Perform all the techniques of classic massage: stroking, rubbing and especially slow and smooth kneading. So there will be more effect.
  • Keep your muscles completely relaxed. If you feel their tension, it is worth changing the reception or stop the massage.

Hand massage

First, warm your hands well, rub them against each other, make movements resembling washing your hands. Hand massage begins with a massage of the fingers on one hand, massage each finger, starting with the space between the fingers, then moving to the joints and phalanges. Gradually, massage movements move higher and higher to the shoulders, which are massaged in front, outside and behind. The forearm is massaged in circular motions, which can alternate with pats. Then all the same manipulations are carried out with the second hand.

Tummy massage

There are two ways to massage the abdomen:

  • ONLY in a clockwise direction by movements in a circle, while the right hand gradually increases the diameter of the massage circle, not looking up from the body, and the left hand also moves in a circle in the clockwise direction, but periodically “gives way” and jumps the right hand.
  • Massage movements begin in the lower right area and pass along dashed lines in the form of the letter “P”.

To the main movements, you can add tingling and stroking the muscles of the abdomen towards the armpits and to the side of the lower abdomen. To improve digestion, you can make circular movements in a spiral to the lower abdomen from the navel.

Hand Massage Technique

The patient is on a chair or lying on a table. Hand massage is performed with one or two hands. If massaged with one hand, the other - fix the massaged limb, helping to capture the muscles that are affected.

The massage technique provides for the direction of massage movements along the lymphatic vessels, moving to the lymph nodes to clean the activated lymph: the bend of the elbow and armpits.

Massage of the hands along the radial bone along the shoulder (its posterior surface) by means of the deltoid muscle is completed by enveloping stroking in the region of the lymph node above the clavicle. Then, the hands continue to be massaged by gently stroking the elbow bone, the front surface of the shoulder and complete the movement in the region of the lymph node under the armpits.

Hands massage

Hands at home massage:

  • flat stroking and forceps on the back of the hand. They start from the tips of the fingers and then capture the middle third of the forearm,
  • then hold a massage of the fingers (separately each finger) from the tips to the base along the back surface, palmar and lateral,
  • rubbing the fingers (on the lateral and palmar surfaces): circular, rectilinear, comb-like. Further by hatching, sawing,
  • kneading: forceps, pressing, shearing, stretching,
  • vibration: puncturing, striking, shaking, acupressure techniques, passive and active movements.

Let us consider in more detail finger massage at home. Short muscles are located in the fingers, and on the surfaces of the palms there are elevations of the muscles of 1-5 fingers of the hands. Between the metacarpal bones are the muscles of the interosseous. Tendons of the forearm muscles, 2 flexor tendons and one extensor tendon extend along the hand towards the fingers (each).

Small joints are located between the individual phalanges of the fingers, the main phalanges and metacarpus, as well as the metacarpal bones and carpal joints. The joint capsules of the palm are thickened.

Fingertip massage

A big mission is assigned to the fingers of the hands: they participate in all human activities. They have biologically active points through which internal organs can be treated.

Performing massage of the fingers, especially their tips, we make the whole body work more actively - the benefits of this will be obvious if you start massage techniques from the nail phalanx to the main: stroking, dashed, forceps, kneading, pulling from the bone, shifting the vermiform and interosseous muscles. Complement with passive and active movements in the joints. Massage of the hands in the area of ​​the palms from all sides is also performed by methods of acupressure, using “your” energy-active zones.

Forearm massage

At home, the forearm is massaged:

  • in the elbow bend - stroking: planar and grasping, comb-shaped and forceps, rake-shaped and ironing,
  • grinding: rectilinear, circular, spiral, sawing, crossing, hatching, planing,
  • kneading: longitudinal, transverse, felting, pressing, shifting, stretching,
  • vibration: striking, patting, chopping, shaking, continuous labile and stable vibration, methods of acupressure: linear and local.

The forearm is bent at an angle of 110-120˚ to the shoulder and laid on a massage table. Two muscle groups are located on the forearms: flexors and pronators (first group), extensors of the hand and arch support (back group). The front and back surfaces of the forearm are two layers of muscle: superficial and deep. The extensors need to be massaged with the opposite hand, the flexors - with the same name.

Spiral grinding

With four fingers together, make circular movements in the direction from the thumb. Start from the bottom and gradually rise in a spiral.

Bend your fingers and place the middle phalanges on the skin. Move from the middle of the back to the area between the neck and shoulder, as well as from the lower back to the armpits. Do not push: the movement is light and does not move the skin.

Place both palms on the edge, move your hands back and forth in any direction. Work to the right and left of the spine.

Elbow massage

Hand massage in the elbow joint at home is performed by:

  • stroking circular and planar,
  • grinding: rectilinear, circular, spiral, hatching and pressing,
  • vibration: punctate and puncture,
  • kneading: forceps, shear,
  • stretching and pressing
  • active and passive movements.

Shoulder massage

At home, you need to use the services of a visiting massage therapist or “good hands” relatives to achieve the effect. Massage the shoulder:

  • stroking towards the axillary fossa: planar, clasping, forceps,
  • grinding: straight, circular, spiral, intersection, sawing, hatching, planing,
  • kneading: felting, transverse and longitudinal, stretching, shearing, forceps, pressure,
  • separate kneading of the flexors and extensors,
  • vibration: shaking, puncturing, patting, striking, chopping, shaking, acupressure or Su Jok, based on the introduction of needles at a certain point. The technique of hand massage also involves putting a massage ring on the finger of the hand to improve limb function.

Shoulder Massage

Massage technique is aimed at developing joint mobility and relieving pain. Perform:

  • stroking: planar, clasping, tongs, ironing, rake,
  • grinding: circular, rectilinear, spiral, hatching,
  • kneading: pressing,
  • vibration: punctate, puncture,
  • passive and active movements.

Before massaging the shoulder joint, the deltoid muscle is first massaged. When the massage therapist is in front of the patient, the arm is laid behind the back for better access, while being in the back - the patient is laid on the other shoulder. The lower surface of the joint bag will become more accessible to the masseur if the hands are taken to the side or placed on the shoulder of the masseur.

With lymphostasis - a pathological outflow of lymph, massage for the hands is performed using a special technique, provided that there is no inflammatory process, for example, erysipelas. The hand is lifted vertically and rested with the palm on the wall surface. The fingertips of a healthy hand carry out stroking movements from the elbow to the shoulder, then in the opposite direction. The hand is worked out from all sides by pressing medium strength, but without causing pain. Perform a suction massage for 5 minutes 2-3 times / day, with severe swelling - the time and amount of massage increases. Apply an elastic compression dressing.

Rake stroking

Spread your fingers and walk such a "rake" from the spine to the sides. First you work with both hands on one side, then on the other.

Hatching

Place your fingers to the side of the spine. Make small movements back and forth, gradually shifting to the side.

Rake stroking

Walk your fingers apart from the spine to the sides. See video above.

Thumb rolling

Place the brush perpendicular to the spine so that the connected fingers look sideways. In a circular motion of the other palm, grab the fabric in front of the thumb and roll onto it. Then rise a little higher and repeat the movement.

Do two penetrations in each of the three directions on both sides of the spine:

  • снизу вверх вдоль позвоночника,
  • от середины позвоночника к области между шеей и плечевым суставом,
  • от поясничного отдела позвоночника к подмышке.

Лёгкое поглаживание средними фалангами пальцев. Видео смотрите выше.

Накатывание на кулак

Squeeze the brush into a fist, place it on the lower back to the right of the spine so that the knuckles are directed to the shoulders. In a circular motion of the second hand, grab the fabric and roll the resulting roller onto the fist. Slowly move up.

Repeat in three directions on either side of the spine:

  • from bottom to top along the spine,
  • from the middle of the spine to the area between the neck and shoulder joint,
  • from the lumbar spine to the armpit.

Sequential stroking

Sweep your palms from the lower back to the area between the neck and shoulder, first on one side of the spine and then on the other.

Rake stroking

Spread your fingers and walk such a "rake" from the spine to the sides. First you work with both hands on one side, then on the other.

Hatching

Place your fingers to the side of the spine. Make small movements back and forth, gradually shifting to the side.

Rake stroking

Walk your fingers apart from the spine to the sides. See video above.

Comb stroking

Bend your fingers as if you want to squeeze a brush into a fist. Place your knuckles on your back and guide them from bottom to top on the sides of the spine.

Thumb Spiral Rubbing

Place your thumbs on either side of the spinal column. Work in these areas with spiral movements, gradually rising from the bottom up.

Separate-sequential stroking with two fingers

Reception is performed in the same way as regular sequential stroking: one hand repeats the route with the other. However, in this case, you do not work with the whole palm, but with only two fingers. Walk them on both sides of the spine from the bottom up.

Hatching on the sides of the spine

This technique is shown above: short stroking movements with apart fingers. Now, in the initial position, the latter are directed not to the side, but to the shoulders. Perform hatching near the spine from the bottom up.

Light stroking of the middle phalanges of the fingers. See video above.

Slicing to the sides of the spine

Straighten your palm and connect four fingers together, and grab the big one with your second hand. Place your palm edge on your back. Swipe up from the bottom of the spine. “Touch” to the right and left of the spine without going into it.

Weighted flat stroking

Perform the stroking that started the massage, but with only one palm. Put the second on the first: this will increase the pressure and increase the impact. Perform in three directions: from the sacrum to the neck, the areas between the neck and shoulder, to the shoulders themselves.

Thumb rolling

Place the brush perpendicular to the spine so that the connected fingers look sideways. In a circular motion of the other palm, grab the fabric in front of the thumb and roll onto it. Then rise a little higher and repeat the movement.

Do two penetrations in each of the three directions on both sides of the spine:

  • from bottom to top along the spine,
  • from the middle of the spine to the area between the neck and shoulder joint,
  • from the lumbar spine to the armpit.

Light stroking of the middle phalanges of the fingers. See video above.

Fist rolling

Squeeze the brush into a fist, place it on the lower back to the right of the spine so that the knuckles are directed to the shoulders. In a circular motion of the second hand, grab the fabric and roll the resulting roller onto the fist. Slowly move up.

Repeat in three directions on either side of the spine:

  • from bottom to top along the spine,
  • from the middle of the spine to the area between the neck and shoulder joint,
  • from the lumbar spine to the armpit.

Sequential stroking

Slide your flat palm parallel to the spine on the right and left sides of it. The second hand catches up with the first, making the same movement. The video is above.

Semicircular kneading

Connect four fingers together, set the large aside. Place your palm just above the lower back parallel to the spine.

Turn four fingers perpendicular to the spine, grab a roller of skin and muscles. Without releasing, move your fingers to the starting position, and then release. Move your palm a little higher and repeat.

Walk this movement from the lower back to the armpit, and then from the middle of the back to the area between the neck and shoulder. Repeat on the other side.

Cross kneading

The video shows the development of the side. You need to apply this technique on the area from the cervical spine to the shoulder: stretch the upper part of the trapezius muscle.

Place your palms on the side of the spine just below the neck so that the connected fingers are pointing towards the head. Grab your muscles and skin and slide one arm toward you. Then, without releasing the roller, move the other hand to you, and return the first back. After that, move your hands a little further to the shoulder and grab another roller.

Work out the right and left sides.

Workout the top of the wall

Put the ball on the top of your back to the right of the spine and press it against the wall with your body. Make two to three circular movements with your shoulder. Feel the massager kneading soft tissue. Then bend and straighten your knees, rolling the ball up and down on the back in a small range.

Move the massager to the same place to the left of the spine and repeat all over again.

Rolling out the area of ​​the shoulder blades on the floor

Lie on the floor. Place the ball under the shoulder blade to the right of the spine. Lower the pelvis, bend your legs, grasp your shoulders with your hands so that the upper back is rounded.

Moving the body back and forth, roll the massager underneath. You can ride it in small circles.

Repeat on the other side.

Lumbar

Sit on the mat, bend your knees and place your feet on the floor. Place the ball under the lower back to the right of the spine and gently lower yourself on it. First, try to straighten your legs. If there is enough pressure, stay in this position for a while.

If you want to strengthen the study, bend your legs again, slightly raise the pelvis and move it so that the ball describes small circles on the back. Roll the massager from side to side and from top to bottom.

How to do buttock massage yourself

Massage of the buttocks is very important, as a spasmodic gluteus muscle worsens posture.

As soon as the skin warms up, make a soft grip with one hand, and make rotational movements, then release. Massage should be done with effort, but very carefully.

After that, with the back of your fist in circular motions, walk around the entire tailbone.

How to do foot massage yourself

Start with light strokes. Slide your fingers smoothly from the feet, moving up to the waist. After stroking, move to stronger circular motions with your palms. You can compress the muscles with your hands, massage them with your fist, and also press on them with your elbow or beat with the edge of the palm of your hand.

How to do back massage yourself

The easiest way is transverse massaging from the spine to the sides, starting from the waist and up to the shoulders (to where you can get it).

Also, when back massage, you can use the ball of any size - from tennis to basketball. Press it against the wall with your back and move your body in different directions. This will help relieve muscle tension.

In addition, the back can be kneaded from a sitting position. Grasp your legs under your knees and swing yourself to the level of your shoulder blades and back.

Back massage

Back massage is quite difficult to do on your own, but if flexibility allows, the fingers of two hands can be connected to the lock behind the back, then you can massage the accessible back area. Massage is done along the spine, then across the spine towards the sides and from the waist up to the shoulder girdle. For back massage, you can use any ball (at least tennis, at least basketball). Clamp the ball between the back and the wall, in this position move the body in different directions, the ball will make a massage for you. It is important that the ball should be inflated as tightly and maximally as possible. This video details self-massage techniques with different sized balls.

Foot massage

Foot massage should start with the foot of the left foot, massage the sole, feet, then go to the lower leg and thighs, at the very end stretch the buttocks in the direction from the fold to the lower back. The most massage time should be devoted to hip massage, as this is the largest muscle. Then, in a similar way, it is necessary to massage the second leg.

As you can see, it is not so difficult to do a massage on your own. Only 30 minutes a day and a beneficial effect for the body and mood will not take long.

How to do a stomach massage yourself

This massage is effective for periodic pain in the abdomen.

Put your hand on your stomach and gently stroke in a circular motion clockwise, then use your fingers to stretch your muscles, moving first towards the armpits, and then towards the groin. Gently stroke the lower part of the abdomen with your fingers, making circular movements from the navel downward in a spiral - this will improve digestion.

Self-massage is an indispensable thing for healing the body when there is no one nearby who could help at this moment. Thanks to the above techniques, you can make sure that it is quite simple to massage yourself, and the effect is positive.

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