Master self-massage and save on trips to massage parlors. Please yourself and your loved ones. Find out how to lose weight with self-massage and how much you can save. Detailed guide from experts with video instructions!
In this article we will tell you:
- Before self-massage;
- What do you need for self-massage?
- Why learn self-massage?
- Is it possible to lose weight with self-massage?
- Self-massage of the face;
- Self-massage of the neck;
- Self-massage of the abdomen;
- Self-massage of hands;
- Self-massage of fingers;
- Self-massage for children;
- Self-massage for weight loss;
- Where can I learn self-massage for myself?
You can learn self-massage quickly and easily from professionals!
Why learn self-massage?
- It's profitable. The average price of a visit to a massage parlor is from 800 to 5,000 rubles per hour. By learning how to self-massage, you will save money and time. You can save up for a new smartphone in a year.
- Massage is good for health and beauty. It rejuvenates and tightens the skin, smoothes out wrinkles. Massage improves blood circulation and invigorates.
- Massage treats periodic local pain. Due to a sedentary lifestyle, certain parts of our body hurt. This is mainly pain in the back, neck or lower back. Working at a computer for a long time can also lead to headaches. Massage targets problem areas and relieves pain.
- Massage lifts your spirits. Our mood from the beginning of the day develops “brick by brick”. A good sleep, a delicious breakfast, exercise and a shower are the components of a good mood. Add to this the pleasant feeling after a massage, and your day will become brighter.
Frozen water bottle
If you regularly experience leg pain or spend a lot of time standing at work, it's likely that all the muscles in your lower legs are tight. Simply place a frozen water bottle on the floor and roll back and forth with your entire leg, paying special attention to those super sore areas, as well as your feet. Too cold? Put on a pair of warm socks and continue. Self-massage experts suggest rolling each foot for 5 to 15 minutes at least once a day, and perhaps more often if you're a runner or have a diagnosed plantar fasciitis (spur).
Is it possible to lose weight with self-massage?
The difference between self-massage and sessions with a professional massage therapist is efficiency. Experienced hands of a master achieve the same result faster. Only the services of a massage therapist cost money and take time.
The effectiveness of self-massage will depend on what cosmetic massage products are used during the procedure. For example, there are special sports creams for cellulite that help you burn excess fat faster.
Self-massage is not a tool for weight loss. Combine massage with training, proper nutrition and sports creams. Just doing self-massage will not help you lose extra pounds.
Non-contact self-massage
Even in ancient times, people who could influence the body without touching it were considered the greatest healers. Now this skill is almost lost, only in rare cases there are truly skilled people who practice non-contact massage, and not charlatans waving their hands.
One of the living specialists in this industry, Djuna Davitashvili, personally uses the ancient technique of influencing the body and teaches others.
The work consists of directing energy from one’s biofield to someone else’s, but in the case of self-massage, resources have to be taken from external sources.
If you master this technique, you will be able to relieve pain and control metabolic processes in your body, maintain normal blood pressure, relax or tone your muscles.
It is difficult, but the Reiki technique can be classified as non-contact massages. Impact involves touching, but only for contact, not mechanical influence.
According to Juna's technique, energy is transmitted remotely, but Reiki requires tactile contact.
Self-massage of the face
By doing a massage for 15-20 minutes a day, you will tighten your facial skin and look younger. The whole secret is in stimulating blood circulation with your fingers.
How to do self-massage of the face:
- Start by smoothing the skin of your forehead with your fingers from the center of the head, just above the bridge of the nose and to the temples.
- Next, use your index and middle fingers to smoothly move around the eyes, under the eyebrows and lower eyelids.
- Finally, we use our index and middle fingers to move from the base of the chin to the ears.
You can see detailed instructions about self-massage of the face:
Methods of influence
The correct massage tactics will help the muscle relax faster and you will feel it to the fullest. Only after warming up should you proceed to deep exposure, otherwise you will only feel pain and harm your own body.
Self-massage techniques:
- Stroking. These movements should begin and end the session. To prevent the skin from stretching behind your palms, use talc or special oil. Stroking is performed with an open palm with all fingers closed except the thumb. The pressure is insignificant, the hand moves freely in the direction of the venous outflow.
- Rubbing. Shifting of the upper layers of muscle tissue. Depending on the depth of the muscle being affected, an appropriate level of force is applied. Rubbing, like most movements during massage, is carried out in the direction of the outflow of lymph and blood. The movements are performed with the thumbs, the tips of the middle and index fingers, the knuckles or the edge of the palm. The shape of the direction is longitudinal, spiral, circular, transverse.
- Kneading. One of the main techniques. Consists of continuous grasping, lifting, squeezing and displacement of the skin. Imagine kneading dough, but be gentle. If a muscle can be seized in the area being massaged, separate it from the bone and immediately return it to its place. Warm-up intensity: smooth start, gradual increase in impact, sudden transition to another area of the body.
- Shaking. Helps relax large muscles. Use your fingers or hands to create small rhythmic movements, without removing your hand from your body, but changing the intensity of the pressure. Quick oscillatory movements to the sides, across the muscle, will speed up the relaxation process. The technique is acceptable only on the limbs.
- Movements. Used during a rehabilitation session. The process involves forcing movements that cannot be performed freely due to damaged muscles or other parts of the body. The complex looks like gymnastics, promotes increased blood circulation, and activates metabolic processes. With regular use, it relieves muscle spasms and increases joint mobility.
- Effleurage. Light, rhythmic strikes with different parts of the palm, starting from the fingertips, ending with the edge or half-bent hand. Don't confuse beating with beating. Place the movements across the muscle threads and perform them as quickly as possible. Do not use the elbow and shoulder joints, only the hands.
- Doin system. Refers to the technique of Chinese reflexology with the use of additional devices: needles, electropuncture devices, laser and thermal treatment devices. Application in self-massage requires a thorough knowledge of the map of impact points on the human body.
- Vibration. It can be continuous or intermittent. The first is used at the exit point of the nerve and is performed with the end of the finger phalanx, in other cases - with the index and thumb or index and middle fingers. If a deep massage of a more extensive localization is necessary, vibration is transmitted by a fist or palm. This technique is similar to effleurage, when a muscle group is lightly struck with bent fingers or an open palm, but with a vibrating pull.
Self-massage of the neck
A sedentary lifestyle causes your posture to deteriorate and your back and neck to hurt. This usually happens due to poor organization of the workplace - the computer monitor is crooked or the chair is too low.
If you sit crookedly and do not warm up, the cervical vertebrae near the spine will begin to hurt. By massaging your neck, you reduce fatigue in the cervical vertebrae and improve blood supply to the head, relieving pain.
Watch the video to learn quick self-massage at work:
Indications and contraindications
Self-massage is necessary for muscle fatigue after prolonged sitting.
Indications for self-massage may be due to the presence of pathological changes in a particular area of the body and purely physiological reasons. Self-massage of the spine and the entire upper back can be beneficial in the following cases:
- osteochondrosis;
- pinching and inflammation of the nerve roots extending from the vertebral bodies;
- bruises, sprains and tears of the muscle-ligamentous tissues of the shoulder girdle;
- myositis – inflammation of the muscles of the neck and shoulder;
- intercostal neuralgia.
Office workers who are forced to sit at a computer for a long time often suffer from such ailments. In this position, spasmodic overstrain of the muscles of the neck and shoulders occurs, they weaken and cannot properly support the spine. As a result, it becomes deformed, hurts, stoop develops and the normal blood supply to the vertebrae and intervertebral discs is disrupted. This can also happen at home with a child if he devotes too much time to video games and other computer entertainment.
Massage of the collar area reduces the risk of intervertebral disc diseases
Self-massage of the neck-shoulder area, which is recommended to be given at least 3-5 minutes every hour when working with a computer, helps to relax spastic muscles and prevent the development of many dangerous spinal pathologies in this area - protrusions and herniated intervertebral discs.
The physiological cause of pain in the neck, shoulders and between the shoulder blades can be overwork after hard physical work or training, as well as severe hypothermia. In this case, self-massage will help stretch and warm up the muscles, improving blood circulation in the area of the muscular-ligamentous osteochondral tissues of the spine, which will help relieve pain.
Contraindications for self-massage:
- Severe form of cardiovascular pathologies - angina pectoris, myocardial infarction.
- Blood pathologies – thrombosis, hemorrhagic diathesis, hemophilia.
- Osteoporosis is a lack of calcium in the bones, causing bone tissue to become porous and brittle.
- Diseases of the skin of the back - eczema, lichen, etc.
- Inflammatory infections of the spine - osteomyelitis, tuberculosis.
- Oncopathologies of any form and localization.
A temporary restriction in self-massage is necessary in case of fresh traumatic injuries to the skin on the back - cuts, abrasions, scratches, bruises. Physiological reasons for such restrictions in women include pregnancy at any stage. Also, girls and women need to take breaks during menstruation, since increased blood flow to the reproductive internal organs, projected to the lumbar and lumbosacral area, can cause bleeding.
Self-massage of the abdomen
This massage tightens the abdominal muscles and removes stretch marks. Abdominal massage improves blood circulation and burns fat faster. After regular self-massage sessions, you will get a beautiful athletic belly. Combine abdominal massage with abdominal muscle training to speed up weight loss.
ATTENTION! Abdominal massage should be done 2 hours after eating. If you massage your abdominal muscles on a full stomach, you may vomit.
For self-massage of the abdomen, you will need a bath brush with coarse bristles and a prickly plastic roller. The brush is needed to warm the skin of the abdomen by friction, and the roller is for massage.
- Lightly rub your belly with the brush from your chest to your hips. When you see redness on the skin, it means the abdominal muscles are warmed up and you can start massaging.
- Next, roll the roller over your stomach from your chest to your hips, applying light pressure.
Watch a detailed video tutorial:
Self-massage technique
When deciding to massage the inner thigh to lose weight or remove excess fat from the abdomen, remember that the self-massage technique allows you to combine and combine different techniques depending on the area being massaged. Thanks to this approach, the effect of just one course will be impressive. All muscles must be relaxed during the session.
Visceral self-massage of the abdomen
Before starting the session, feel the skin and find places where there is a problem - the so-called. fat apron. If the skin is painful and thick, then there is a pathology, anomaly, or swelling in this place. Then do chaotic pinching of the skin - you can even through clothes. After this, lubricate the abdominal area with oil, for example, olive or grape seed, and begin to move in a circle from the navel from the right hypochondrium. Further:
- Start working on the liver, gall bladder, i.e. right hypochondrium.
- Then work the left hypochondrium.
- Go to the duodenum area, then the stomach.
- In the next step, grab the small intestine area. Place your fists on the navel area and make a small circle around it, lightly pressing the area.
- Walk along the iliac crests and squeeze the stomach from both sides towards the center.
- To finish, grab your stomach from the side and pull towards the middle of your stomach.
For slimming legs and thighs
For this procedure, if necessary, you can use a massager. Stand near a chair, bend one leg at the knee and place it on the chair. Then relax and begin to massage the problem area with slow movements. While stroking it, gradually increase the intensity and collect subcutaneous fat into a handful. Start moving towards the inner thigh. Basic actions of self-massage:
- Massage your inner thigh as if you were kneading dough.
- You will need to stretch the outer thigh with your fingers, and then move on to the knuckles of your fist.
- Starting from the top of the rib, move the edge of your palm towards the bottom, making cutting movements.
- Finish the massage effortlessly with simple gentle kneading and stroking.
For hands
To remove excess fat from your arms and make them graceful without special exercises, you will need to perform self-massage sessions in a sitting position at least 2-3 times a week. You need to massage your arms from your shoulders to your wrists. Before starting the basic techniques, relax your hand and start warming it up - this will require stroking it. At the same time, move from one position to another in the direction from the neck to the palm. The following actions:
- Place your palm around part of the outer side of your arm, assemble the roller and knead it, moving up and down over the entire area.
- Use your palm to rub the inside of your arm, from the armpits to the wrist. Do not apply strong pressure, because... the skin there is very delicate.
- Finish the massage with circular light strokes.
For the chest
The use of massage for breast slimming is no less rare compared to its use to give relief to the abdominal muscles. You can also remove fat from the chest using self-massage techniques, but it cannot be used for inflammation, mastitis, benign and malignant tumors. You need to massage with light stroking movements in a circular motion from the armpits to the collarbone. For each side, perform no more than 5 movements.
For neck and face
If you decide to rejuvenate your face, neck, and décolleté area with self-massage, then first sit comfortably on a sofa, armchair or chair. The face should be stroked with fingertips and palms from the cheeks to the temples and ears. The forehead massage should be carried out from the eyebrows to the hairline. After this, you need to tap the entire surface of the face from bottom to top. As for the neck, self-massage is not recommended for people with inflammation of the throat or thyroid dysfunction. Technique:
- Lift your chin, then begin stroking your neck from the collarbone to your face.
- Continue the massage with light pats.
- Finally, pinch your chin with both hands to loosen the folds of fat.
Self-massage of hands
Hands are an indicator of a woman’s beauty and health. The condition of your hands reveals your age, so to tone your skin and look younger, massage your hands morning and evening daily.
Before the massage, lubricate your hands with any cream, for example, baby cream. Moisturized hands are easier to massage.
- Use the fingers of one hand to massage the other and vice versa. Start with progressive movements from the wrist to the skin between the fingers (webs).
- Next, massage the points in the middle of the palm and at the base of the thumb.
Watch a video tutorial on how to massage your hands:
Self-massage of fingers
Tibetan doctors are sure that the hands are a window into the human body. Each finger is responsible for a specific organ: kidneys, liver, lungs. Therefore, self-massage of fingers is the key to the health of internal organs.
Massaging your fingers will help those whose hands are constantly cold, improve blood circulation, and stabilize blood circulation over time.
Massage your fingers and use the cream. It moisturizes the skin between the fingers and relieves tension.
Watch the video to learn how to properly self-massage your fingers:
Self-massage for children
Massage in preschool age balances the child’s nervous system and prepares him for stressful situations at school, improves blood circulation to the head and stimulates memory. Teach your child to value their health and take care of their body.
I would like to teach children to take care of their bodies from childhood, but how can I prove to my child the benefits of self-massage?
Children love to play. To interest your child, turn a boring massage into fun.
Tell us that self-massage develops superpowers and helps you become a superhero. Show several massage techniques to acquire such abilities. All children dream of becoming superheroes and will happily engage in self-massage.
The video shows how to teach children self-massage in a playful way:
Self-massage for weight loss
Self-massage for weight loss is long and complex. You need to massage alternately the areas of the body where fat deposits accumulate for 30-40 minutes. Most often, fat accumulates in the forearms, legs, abdomen and around the thighs.
How to do self-massage when losing weight? Take a hot shower and rub the problem areas with massage oil to avoid stretching the skin.
- Prepare a soft carpet and place it on the floor.
- Sit on the mat and straighten your knees in front of you.
- Start massaging the desired areas on the body with clockwise rubbing movements.
Use oil in moderation. No need to douse yourself with it from head to toe.
Add oil in small drops, rubbing well over the body. It should not flow onto the floor. Watch the video for details:
rolling pin
This self-massage tool is similar to a broom handle, but even easier to use (making it especially great for older adults). You can “roll out” the entire body with a simple wooden kitchen rolling pin. It’s not for nothing that in Rus' they not only massaged people with a rolling pin, but also straightened bones. We’ll leave the bones to the specialists, but a simple rolling pin can help get rid of muscle tension and even deal with problem areas where “cellulite” forms.
Tired neck, back, legs, stomach - this tool can do it all. Movements - rolling, light tapping (not on the joints). This massage will improve microcirculation and promote health and good shape. In addition, it will improve your flexibility - after all, you need to adapt to self-massage with a rolling pin in a variety of areas.
Tip: when choosing a rolling pin for self-massage, pay attention to smoothness and long length. A short rolling pin will be inconvenient for self-massage of the back. Do not massage the chest area or apply strong pressure to the neck area. The neck is a very delicate place and movements must be appropriate.
Where can I learn self-massage?
Learn self-massage techniques yourself
You will learn how to do simple self-massage after a few minutes of watching videos on the Internet. There are people who have been studying all the intricacies of self-massage for years, which allows them to treat complex chronic diseases - cervical chondrosis and arthritis. Learn based on your goal.
Read books on self-massage
Books will help you deepen your knowledge of self-massage. Read and practice. Here are some worthy tutorials on self-massage and basic anatomy:
- “Handbook of therapeutic massage and self-massage (from diagnosis to treatment)” - Vadim Kortunov. The author popularizes massage from a medical point of view, 230 pages from an experienced practitioner.
- “Sudzhok is a healing self-massage. Basic techniques" - Loy-So. The eastern power of massage will improve your health.
- “Big reference book on massage” - Vladimir Vasichkin. The largest and most serious book on our list, the basics of massage and anatomy on 582 pages with illustrations.
- “Rejuvenating self-massage for face and body” - Olga Dan. The book is mainly about facial massage and rejuvenation at home.
- “500 massage techniques, from simple to the most complex” - Natalya Peskareva. A “take it and do it” reference manual.
Sign up for a self-massage course
Courses are an easy way to learn self-massage. Studying under the guidance of a teacher is clearer and faster. A professional knows about the problems of beginners and builds a training program for you. You can ask questions and understand what movements you are doing incorrectly during training.
You can find out more about massage and self-massage courses here.
Courses usually last 2-3 days and cost about 5,000 rubles. Depending on the level of teachers, the numbers may vary.
The courses will explain:
- how to find the right points for effective massage
- talk about the anatomy of the body
- They will show the blood supply lines to parts of the body so that you do not accidentally squeeze any artery.
At the end of the course you will receive a certificate and solid knowledge that you can use to improve your well-being
We underestimate the power and benefits of regular massage treatments throughout the day. It would be worth it though!
Massage allows you to lose weight, treats pain in joints and muscles. Self-massage tones and rejuvenates the skin, normalizes blood pressure and blood supply to organs. Learn to massage yourself and be healthy!
Share the article with your friends if you found it interesting. Already actively practicing self-massage? Then share your experience in the comments!
Self-massage techniques
How to prepare for the procedure You now know, the next thing you need to learn is self-massage techniques, here is a brief description and purpose of the main ones:
Stroking
This action begins and ends self-massage of any part of the body; it allows you to prepare the skin for influences before the session and soothe it after. Stroking promotes skin renewal and has a beneficial effect on the central nervous system.
Squeezing
An action that targets deep tissue with a more energetic delivery. Has a stimulating effect.
Kneading
The so-called passive exercise for all muscle groups. At a deep level it affects blood vessels, muscle and nervous systems.
Trituration
A technique designed to massage the heels, tendons and soles. Promotes blood circulation, resorption of swelling and fluid accumulation in joints.
Shaking
Apply between and after kneading. It perfectly relieves muscle tension, evenly distributes fluid in tissues, and promotes blood flow.
Tapping and patting
These techniques apply to strong irritants. Therefore, they are suitable for self-massage of large muscle groups. Not recommended for use on the inner thighs or if muscles are very tired.
The self-massage technique allows you to combine and combine various techniques depending on the area you are massaging and the results you are achieving/
