Self-massage: beauty and health with your own hands

Undoubtedly, massage techniques performed by an experienced person are very effective for human health. But you are not always so lucky to use the services of a professional. This is where massage and self-massage come to the rescue. The procedure has a mechanical effect on the surface of the skin, muscles and tissues, carried out by a special system of techniques. It can be done with your hands, and you can also use special devices that provide preventive, therapeutic, hygienic and other effects.

With the help of self-massage you can cure mild forms of diseases

Most often, it is used as a healing method. With its help, you can get rid of such ailments as a runny nose, sneezing, hiccups, and you can get rid of cosmetic flaws: cellulite, wrinkles, sagging skin. Depending on what result you want to get in the end, you need to change both the dosage and techniques.

Gymnastics combined with self-massage is a very effective method. Perform rhythmic gymnastics, running, strength exercises, finishing the workout with self-massage. A reasonable ratio can lead you to the best results.

Impact on the body

The effects of massage and self-massage are similar. Using this procedure, the surface layer of the skin is renewed: dead skin cells are removed. This leads to the activation of skin respiration, improving the functioning of the sebaceous and sweat glands. There is also an improvement in blood circulation and nutrition of the skin, which, in turn, leads to the activation of peripheral circulation and a reduction in tissue swelling.

Self-massage techniques affect the central nervous system. Depending on which technique is performed, a variety of effects on the central nervous system occur. For example, light stroking has a calming effect on the body, while deeper and more intense stroking has a tonic effect. Duration, technique and intensity have a certain impact that must be used wisely.

Self-massage has a direct effect on the central nervous system

Undoubtedly, self-massage affects the muscles. By performing a massage of muscle tissue, the supply of oxygen and nutrients to the tissues is improved. The process of releasing decay products from the body is activated. Self-massage also copes well with physical fatigue, restoring muscle performance.

Performing self-massage affects the joints and ligaments. Special techniques give greater elasticity and mobility to the ligamentous apparatus and joints. With regular use of self-massage, the strength, mobility, and endurance of the ligamentous apparatus increases, which is an excellent preventative measure for overload and injury.

Negative aspects of self-massage

Self-massage also has negative sides. Performing the procedure, there is a significant expenditure of muscle energy. In turn, this can put additional strain on the heart. Therefore, it is not recommended for patients with heart disease and cardiovascular insufficiency.

General contraindications:

1. Feverish state;
2. Inflammatory processes on the body;
3. Skin diseases, pustules, bleeding;
4. Varicose veins, thrombosis or inflammation;
5. It is not recommended to perform self-massage during hernia and menstruation;

Before starting the procedure, you need to consult a doctor, and you also need to familiarize yourself with the general rules of the procedure and general physiological principles. It is best to carry out the procedure in the morning, an hour before a meal or 2 hours after.

Self-massage basics

Before the procedure, your hands and body must be absolutely clean. To maximize the benefits, you need to choose the position for the procedure that allows you to relax as much as possible. In order for everything to go without any irritation, it is necessary to use various auxiliary means:

1. Soap - it is used for self-massage in the bathhouse.
2. Powder - it is used for stroking and rubbing techniques. But, above all, it is used to dry the skin.
3. Oils and creams are best purchased in pharmacies. They provide a gentle effect on the skin.

Basic rules

Movements and techniques are performed only along the lymphatic pathways. For example, foot massage should be carried out as follows: from the feet to the knee joint and to the inguinal lymph nodes, the neck - from the scalp to the shoulder joints. Do not massage the lymph nodes under any circumstances.

Massage movements should be smooth, moderate, there should be no pain or bruising. Movements should evoke pleasant sensations and a good mood.

Self-massage should be performed for 3 to 25 minutes, depending on the result you want to get.

All movements should be smooth and easy

Techniques

The techniques are no different from those of classic massage: stroking, rubbing, kneading, squeezing, shaking, percussive techniques. Let's look at each of the techniques in more detail.

1. Stroking

The most used technique. It is performed with the entire surface of the palm, the four fingers of which should be connected together, the thumb should be moved to the side. The palm should be pressed tightly to the body. Can be carried out with one hand or with two.

1. Squeezing

The squeezing technique is carried out with the edge of the palm, which must be placed across the massaged area. Movements must be carried out energetically. The techniques are carried out not only on the surface of the body, but also on deeper layers. In addition to massage, various oils, ointments and creams are used.

1. Kneading

Kneading is the main technique for deep development of the muscular system, which has the most stimulating effect on the nervous system. With its help you can quickly restore the tone of tired muscles. Kneading is performed by grasping the muscles with one hand, followed by kneading to the sides. Movements should be smooth and slow.

1. Trituration

Rubbing is carried out in order to increase blood circulation, warm the tissue and increase the plasticity of the ligamentous apparatus, which will further improve performance. Rub on joints, tendons, hips, heels, soles.

1. Shaking

Shaking is carried out after massaging the limbs. This technique has a calming effect on the nervous system. As a rule, this technique is performed while standing. It is necessary to lean towards the massaged limb (arm) and shake the muscles with rotational movements.

1. Striking techniques

Impact techniques are performed with the aim of contracting muscle fibers, to further increase blood flow to the massaged area. In turn, percussive techniques have a positive effect and tone the nervous system. Striking technique: with hands slightly clenched into a fist, light tapping is performed.

Self-massage is a type of massage that you can perform yourself and get excellent and effective results.