Self-massage and its benefits
Self-massage and its benefits
Athletes are increasingly incorporating self-massage in addition to stretching and electrostimulation. A beneficial practice, which requires some accessories.
Auto-massage is practised with different balls or rollers. Although physical exercise and deep massage maintain the muscles inside, self-massage is aimed at the outside. It aims to soften the fascia, whitish connective tissues that surround muscles, ligaments, and organs.
This massage is practised with different balls or rollers on any body part to release tensions. We assess the right pressure at the target point, on a pain scale from 1 to 10, for an effective but non-violent massage.
Multiple indications
Self-massage is advised in anticipation of an effort, such as a competition or a long walk, in recovery after a test or a long-standing position, and the rehabilitation of mobility of a joint.
On the floor or a wall, you can target a particular area to untie muscle knots or work the whole body, from the soles of the feet to the cervical.
Self-massage relieves joints suffering from osteoarthritis. In addition, it promotes blood circulation by its draining effect. Practised on the top of the gluteus maximus, it even works to prevent sciatica.
For a long time, coaches have intuitively used tennis balls to self-massage the arch, in particular. The same principle inspires the balls marketed today.
Belly self-massage
The belly is “the soul of the body”. A great supplier of immune cells, the belly is also in permanent communication with our brain, transmitting emotions and pain.
Massage your belly when you are in the bath, watching television or in bed in the morning and evening is an invaluable gift to release the day’s tensions, stress, fear, sadness, anger, and emotions.
With your two hands, one next to the other, or one over the other, start gently by making a few rotations from the navel, always clockwise (direction of transit ) to promote intestinal transit, and gradually enlarging the circles to cover the entire abdomen. Then you start over a few times.
Then gradually apply good pressure with your fingertips to your spine, hold, release, explore your entire belly clockwise, and feel free to knead the places you feel the most restrictions.
To optimize the effect of the self-massage you have just given yourself, leave your two hands in place on your stomach, and vibrate them for 30 seconds.
Self-massage, a real source of well-being
Not everyone has the chance to get a massage from someone. However, since massage is a real source of pleasure and well-being, it would be a shame to deprive yourself of its virtues. Have you ever heard of self-massage? This relaxation method is to be tested absolutely in all its forms.
The benefits of self-massage
Like massage, self-massage provides well-being and relaxation. Performing certain simple movements, with or without essential oils, helps eliminate fatigue and stress from an entire day. The ideal is to practice it at the right time, preferably in a quiet and poorly lit place.
Massaging yourself also lets you become aware of the different parts of your body that we sometimes neglect (face, feet, scalp, nape of the neck, etc.). It induces better knowledge and self-control. Feel good about yourself and the first step towards well-being.
Finally, massage is particularly popular with athletes who see it as a way to relieve their ailments themselves. After or before a long effort, it is essential to stretch, stimulate your blood circulation or even apply localized pressures.
The benefits of self-massage are numerous. However, we still have to find out how to massage ourselves in the best way, to multiply its daily benefits.
Foot and leg massage
One of the most important parts of the body to massage is undoubtedly the feet. If you need to be flexible, it’s worth it. It is because the feet contain more than 7200 nerve endings.
Besides, they support all our weight, and it is common to suffer from plantar pain at the end of the day. Therefore, a foot massage is best done in the evening before bed.
But you can very well practice foot massage at any time of the day. For example, you can use your hands or a tool such as a wooden roller or a tennis ball.
First, sit cross-legged for easy access to your feet. Then, start by rubbing your hands with essential oil or a specialized cream, reducing the friction and facilitating massage.
Close your fists and use them in circular motions. Respecting your sensitivity, you can also pat your thighs. Finish with the calves. Finally, when your legs are well-massaged, we can move on your feet.
Plantar reflexology is a Chinese method of foot massage. It starts from the principle that each reflex zone corresponds to a specific organ. Therefore, to practice it, it is advisable to learn about the different reflex zones.
One way to massage your feet with a tennis ball
Sit upright, preferably barefoot or wearing very thin socks. Place the ball under one of your feet and roll it gently, forming circles. You can adapt the movements and the pressure according to your liking.
Self-massage of the back
Work in a seated position, long drive, etc. There are many reasons for back pain. Do not leave some inconveniences that could produce migraines lying around. We often think that it is impossible to massage this part of the body yourself.
However, trapezoids are easily accessible and do not require very great medical knowledge. In addition, simple movements of rotation of the shoulders help release tension at the level of the trapezoids.
These gestures are performed standing, back straight. First, rotate back and forth while paying attention to your pain. Then, gently lower your head and raise it towards the ceiling, then from right to left to relieve your neck.
Again, rotational movements of the neck are very effective. At the end of the massage, slide your hands along the shoulders.
If you suffer from a low back, we advise you to lean on a piece of furniture (a high table, for example). While keeping your back straight, bend your legs to lower your bust towards the floor. Your arms should stay straight. Another movement is to form a right angle with your legs and back.
Neck massage
The neck remains easy to reach. Tensions tend to accumulate at the nape of the neck and the skull. there
There is a simple relaxation exercise to reduce or erase them in just a few minutes.
If you have long hair, use one hand to lift it, but the other along your neck. Then, with your body straight, close your fingers in a sitting or standing position so that the neck is tightly wrapped, then release.
Repeat nine times.
Finally, to have maximum benefit from self-massage, if you want to relieve the stress so common in our time, soothe the mind and find a deep state of well-being.