Foot massage, which relieve tension and improve your mood

Why do foot massage

1. Massage relieves stress, reducingMassage for promoting mental and physical health in typically developing infants under the age of six months. the level of adrenaline, noradrenaline and cortisol.
2. It helps fight the pain, reducingMyofascial Pain Syndrome: A Treatment Review activation of pain receptors in the muscles.
3. helpsMassage therapy attenuates inflammatory signaling after exercise-induced muscle damage. fight inflammation, reducing the amount of cytokines.
4. SpeedsThe beneficial effects of massage therapy for insomnia in postmenopausal women ☆ blood flow in the muscles and tissue, improves lymph drainage.

When you can not do foot massage

Discard the massage, if you have:

1. Skin diseases.
2. Skin lesions: wounds, burns, frostbite.
3. Acute inflammatory process.
4. Thrombosis.
5. Phlebeurysm.
6. Bleeding tendency.

How to choose a cream or massage oil

There are a few classic options: creams "Alice", "Bliss", "ballet". They are used for a long time, are cheap, do not cause even allergies in children

and provide a good glide hands over the skin. Also suitable Johnson's Baby colorless oil. It is used even for infants, and therefore it does not cause allergies or irritation.

If you prefer the natural oils, choose those that are not heavily clog pores:

• shea;
• hemp;
• argan;
• almond;
• avocado;
• jojoba;
• Grapeseed.

You can also add to their fragrant essential oils: 10 grams of base oil 4 drops of essential.

How to do foot massage yourself or another person

Layfhaker collected classical massage techniques: it is well relaxes muscles and improves circulation.

Some movements will be difficult to use for self-massage - just ignore them and carry out what can be done easily.

Typically, massage therapists spend on each movement for 30-60 seconds. But you can adjust the time, focusing on the sensation.

heating up

About a minute stroking his leg from calf to thigh, grabbing the gluteal muscles, and back.

foot massage

Grind insteps thumb from tip to tail.

mash ream fingers, having rested his hands in the back side. It is convenient to make the other person and yourself.

Gently rub each finger.

Massage calf muscles

Rub the palm of the lower leg.

Slide thumb and palm in a straight line from ankles to knee.

Make a circular motion with two hands.

Massage the thighs and buttocks

Rub the thigh with his hand in a circular motion from the knee to the buttocks.

mash hip two hands. Imagine if knead the dough.

Rub the thigh with his knuckles. Do not press hard on the inner thighs.

Mash hip double roundabout.

Grasp the foot with both hands and slide from the knee to the buttock.

Make "Krapivko": slide your hands alternately up and down.

When the foot heats up, try to knock on her side of his hand or palm collected by boat.

Finish the massage by stroking, with which you started.

In this collection - video from which the motion taken. You can just copy the entire work of massage therapists.

How do self-massage of the feet with the help of balls and rollers

Massage with tennis balls or special massage rollers and balls provides a profound effect on the muscles and connective tissue, warms and relaxes the muscles are clogged.

Rollers for massage can be purchased at sports shop or on AliExpress. There you can find massage balls, single or double, or just buy the balls for a game of tennis.

Remember some of the rules of self-massage using massage rollers and balls:

1. Roll out the body slowly.
2. Do not unroll the joints.
3. Spend for each muscle group at least two minutes.
4. If you feel pain or discomfort, reduce the pressure. In addition, if the pain is felt at a particular point, you can not work on it directly, and roll out the surrounding area.

Massage front of the thigh (quadriceps)

Place your hands on the forearms, place a clip under the front part of the leg and fell on his entire body. Roll out the front of the leg from the knee to the hip.

rear side of the thigh massage

Roll out the back side of the leg from the knee to the hip. To enhance the effect, put a leg over the other.

Massage inner thigh

Bend your leg and put it roller under the inner thigh.

Massage the gluteal muscles

Sit on the clip, put your hands on the floor. Put the shin of the left leg on the right knee and rolled right gluteal muscle. Then change legs and roll left.

massage calves

Sit on the floor, place a clip under the calves, rising on his hands and rolled muscles. To enhance the effect, put a leg over the other - it will increase the pressure on the roller.

foot massage

Take off your shoes and step on the massager. Rolls it under foot, pressing your body weight. You can use the same massager or buy a specific model for the feet.

see also

• Massage Asahi: the 10-minute set of facial youth →
• Why legs hurt and what to do to feel better →
• Why swollen legs and what to do after a day →

And be sure to watch the video Layfhakera about self-massage of the whole body.