How to massage the other person or yourself
Educational Program Health / / December 19, 2019
When you can and can not do a back massage
Unprofessional massage is worth a try if:
- You have back pain from muscle tension. massage helpsMassage for low-back pain (Review) relax and relieve pain. But if you have a disease of the musculoskeletal system, such as the displacement of the vertebrae, or a hernia, the effect will be short-lived.
- Do you want to lighten the mood. Massage helps relieve stress and improve the condition during the depressionTreatment effects of massage therapy in depressed people: a meta-analysis.
- Are you looking for a way to better sleep. massage increasesMassage Therapy Can Help Improve Sleep Sleep quality in various diseases, helps fight insomnia.
Ilya Nazarov, a professional masseurWith strong shooting pains and limited mobility is better not to massage at home and see a specialist. When pregnancy is only useful kind of massage: soft, smooth, without pressure and sharp movements shocking. And only after consulting your doctor.
must notMassage Therapy for Health Purposes, Fundamentals of classical massage doing back massage at:
- blood diseases and receiving anticoagulants;
- damage to the skin in the massage area;
- tumors, lumps of unknown origin in the field of massage;
- The exacerbation of any disease requiring immediate intensive treatment;
- external and internal bleeding;
- acute infectious processes;
- high temperature;
- malignant neoplasms and tuberculosis.
How to massage the other person
How to prepare for a back massage
Massage should be done on such a surface, the body does not fail. You can use a firm couch, sofa or bed. If the furniture is too soft, it is best to move on the floor, tourist foam or blanket.
Under the head, place the massage pillow in the shape of a horseshoe or roll so thick towel.
Under shin enclose a small pillow or towel. This will take pressure off the lower back and help you relax.
Back have to bare. Women need to remove brassiere or at least undo it, that nothing prevented the hands glide over the skin.
How to choose oil or cream
Massage oil or cream allow good hands slide on the skin. There are classic versions, suitable even to kids, "Alice", "Bliss", "ballet", "Children cream" with a fox on the package (called a "fox", "Chanterelle), Johnson's Baby Oil.
You can also use almond oil, avocado, shea butter, jojoba, grapeseed, hemp, argan. They do not clog the skin pores.
For flavor you can add essential oils: 4 drops per tablespoon base. The main thing that the person was not allergic.
In an extreme case, you can take the sunflower oil.
Which rules should be remembered massage
- Follow the traffic next to the spine and does not touch the bone.
Ilya Nazarov, a professional masseurDuring the massage, do not touch the spine itself. Such exposure is used only by people with certain skills, so-called bone setters.
- Take the lymph flow direction: the bottom upwards and from the center to the sides. Clearly follow the instructions for each exercise.
- Do not hurry. Follow all the classical massage techniques: stroking, rubbing, and especially slow and smooth kneading. So it will be more of an effect.
- Make sure that the muscles are completely relaxed. If you feel their stress, it is necessary to change the appointment or stop massage.
How to make a back massage
Follow every movementGeneral foundations of classical massage two or three times. The entire complex will take 15 minutes.
If a person is uncomfortable or painful, stop.
Planar surface stroking
Apply oil or cream on his hands to warm them.
Connect your fingers and put her hand on his back. Barely touching the skin, swipe from the sacrum by two or three times to the neck, to the area between the neck and shoulder to shoulder joint.
Deep stroking planar
Slightly push the palm and move along the same lines as the last time.
alternately rubbing
Connect your fingers and put her hand on his back. Move your hands back and forth, slightly shifting the skin. You can rub in any direction along or across.
spiraling strokes
Place the brush on the body, connect the fingers. Follow the spiral movement from the bottom up - from waist to the shoulders. Make sure that the skin is not shifted.
Helix rubbing
Gathered together four fingers make a circular motion in the direction of the thumb. Start from the bottom and gradually climb the spiral.
ironing
Bend your fingers and put on the skin middle phalanx. Move from the middle of the back to the area between the neck and shoulder, as well as from the waist to the armpit. Do not press: easy movement and shifts the skin.
Softwood
Place both hands on the edge, move your hands back and forth in any direction. Work on the right and left of the spine.
Separately, consistent stroking
Alternately spend hands from the waist to the area between the neck and shoulder, first on one side of the spine, and then the other.
Grableobraznoe stroking
Spread your fingers and walk such "rake" from the spine to the side. First, you work both hands on one side, then the other.
hatching
Put your fingers on the side of the spine. Do small movements back and forth, gradually shifting to the side.
Grableobraznoe stroking
Walk fingers spread from the spine to the side. Video see above.
comb-like stroking
Bend the fingers, as if you want to squeeze the brush into a fist. Put on the back of his knuckles and drive them from the bottom up on the sides of spine.
Spiral rubbing his thumbs
Place thumbs on either side of the spinal column. Spiral movements work through these areas, gradually rising from the bottom up.
Separately, consistent stroking two fingers
Admission is the same as the normal sequence of stroke: one hand repeats the route the other. However, in this case, you are not running the whole hand, and with just two fingers. Walk them on either side of the spine from the bottom up.
Hatching on either side of the spine
This method is shown above: short strokes movements fingers spread. Now, in a starting position past are not directed to the side, and the shoulders. Perform hatching near the spine upwards.
ironing
Easy stroking middle phalanges. Video see above.
Planing on either side of the spine
Right hand and connect the four fingers together, and a great grasp of the second hand. Put his hand on the back edge. Swipe bottom upwards next to the spine. "PLANE" on the right and left of the spine, without opening it.
Stroking planar with the burdening
Follow the stroke that starts the massage, but only with one hand. Second place to the first: it will increase the pressure and impact. Follow along three directions: from the sacrum to the neck, the area between the neck and shoulder to shoulder himself.
By rolling on the thumb
Put the brush perpendicular to the backbone so that the United blind eye to the side. Roundabouts other palm capture tissue prior to the thumb and moved onto it. Then go up a little higher and repeat the movement.
Make two penetrations in each of the three areas on either side of the spine:
- from the bottom up along the spine;
- from the middle of the spine to the area between the neck and the shoulder joint;
- from the lumbar spine to the armpit.
ironing
Easy stroking middle phalanges. Video see above.
Wrapping fist
Squeeze the brush into a fist, put on the waist to the right of the spine so that the knuckles were sent to the shoulders. Circular motion of the second hand grip the tissue and the resulting roller rolls on his fist. Slowly move upwards.
Repeat reception in three directions on either side of the spine:
- from the bottom up along the spine;
- from the middle of the spine to the area between the neck and the shoulder joint;
- from the lumbar spine to the armpit.
Separately, consistent stroking
Slide a flat palm parallel to the spine left and right side of it. Second hand catches up with the first, performing the same movement. Video is above.
semicircular kneading
Connect with four fingers wide aside. Place the palm just above the waist parallel to the spine.
Turn the four fingers perpendicular to the spine, grab the skin and muscles of the roller. Without releasing, move your fingers in the starting position, then release. Move the hand just above and repeat.
Walk such movement from the waist to the armpit, and then back up from the middle region between the neck and shoulder. Repeat on the other side.
Planar spiral stroking
Put his hand on the body, connect the fingers. Follow the spiral movement from the waist to the shoulders. Video see above.
cross kneading
The video shows a side study. You need to apply this technique to the field of cervical spine the spine to the shoulder: to stretch the upper part of the trapezius muscle.
Place the palms on the side of the spine just below the neck so that the United toes were sent to the head. Grab the muscles and skin and slide a hand into his. Then, without letting go of the roller, move the other arm to her, and the first return back. After this, move your hands a little further to the back and grab the other roll.
Work through the right and left sides.
Separately, consistent stroking
Skim plane parallel to the spine palm side of it. As soon as one hand reaches the end, repeat the same second. Videos can be viewed above.
Deep, and then stroking the planar surface
The same methods from which you started, only in reverse order. Follow on three areas: from the sacrum to the neck, from the sacrum to the shoulders and from the sacrum to the areas between the neck and shoulders.
How to massage yourself back
You can make a back massage using balls massage or tennis. Buy them can be in sports shops or at AliExpress.
How to prepare for massage
- Find the free space on the floor, you can lay the carpet.
- Find a place near the wall: some receptions are held in an upright position.
- Pick up loose clothing does not restrict movement.
Which rules should be remembered massage
- Unroll only the muscles and other soft tissues, do not touch the spinal column.
- Breathe evenly and deeply.
- Rolling each area of from 30 to 60 seconds.
- If at some point when you press the pain occurs, move the ball to the surrounding area and roll them.
Any movement to perform
The passages video below is the sound. You can click on the icon and hear what says the leading (in English). Full movie is on link.
Working through the top of the wall
Place ball Right back at the top of the spine and body push him against the wall. Make two or three circular movement with his shoulder. Feel masseur kneads the soft tissue. Then bend or straighten the knees, rolling ball back up and down within a small range.
Put the massager in the same place on the left of the spine and repeat all over again.
Unrolling the area of the blades on the floor
Lie on the floor. Place a ball under the shoulder blade to the right of the spine. Lower the hips, bend your legs, hands clasp the shoulders to the top of the back office are rounded.
Moving the body back and forth under the rolls a massager. You can ride it in small circles.
Repeat on the other side.
Unrolling the middle part
Stand up against the wall, place a ball under the middle part of the back right side of the spine and push the body. A little sit down and straighten up again: massager will move up and down the back, stretching your muscles.
Put the ball on the left side and repeat.
Unrolling the lumbar
Sit on the mat, bend your knees and place the feet on the floor. Place a ball of the back right side of the spine and gently lower it. To start, try to straighten your legs. If the pressure is sufficient, stay in this position for some time.
If you want to enhance the elaborate, bend your legs again, just lift the hips and move them to a ball describing small circles on the back. Roll the massager from side to side and top to bottom.
Change sides and repeat.
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