For today self-massage remains the most accessible way of improvement and a rejuvenation of an organism.

General self-massage can be done before training for general recovery or for the purpose of rehabilitation and rehabilitation, according to the Internet edition for girls and women from 14 to 35 years old Pannochka. net The advantage of self-massage in comparison with other types of massage - in simplicity, accessibility of receptions, the possibility to change the dosage by time and force of impact and depending on the purpose.

The basic methods of preliminary self-massage - pressing, kneading, effleurage - excitably act on an organism. Stroking, shaking, rubbing - the main techniques of restorative self-massage. Self-massage is contraindicated in skin diseases, in the presence of neoplasms (moles, pigmentation, tumors and t. ), as well as on those areas of the skin where there are lichen, eczema or boils, with inflammatory processes, bleeding, thrombophlebitis.

It is recommended to massage the naked or dressed in clean (preferably cotton) laundry separate parts of the body. This massage does not involve the use of any special creams or ointments, but you can use a cream or ointment that have a certain effect, for example, anti-cellulite or to preserve the tone of the skin of the breast. Vaseline, talc, baby powder, massage cream is used, as a rule, "beginners".

Self-massage technique The basic rules of massage and self-massage Massage should not cause painful sensations.

Massage should be started with light movements that prepare the body for the main effect.

In the process of massaging, the right tactics for influencing muscle layers. First, stretch the superficial muscles, and you need to feel how gradually the muscle relaxes. You should feel by hand its outlines under the skin. After the muscle becomes elastic, go to the deeper layer.

Stroking This technique begins and ends with a massage. Treat the palms with talc or baby powder to avoid stretching the skin - hands should slide on it. Carry out stroking with four closed fingers, the thumb is off to the side, the palm is tightly pressed to the skin. Pressure should not interfere with the hand to move freely around the skin and not cause unpleasant sensations and pain. Hands with stroking should be soft. All movements should be made in the direction of the venous outflow, for example, from the fingers to the trunk or towards the lymph nodes (the area of ??the lymph nodes can not be squeezed!).

Rubbing Rubbing is and is a shifting of layers of muscle tissue. Depending on the depth of the muscle that is exposed, all the layers above should move along with the skin.

Rubbing is also performed during the outflow of lymph and blood. Triturate the palm, thumbs, pads of the middle and index fingers, as well as knuckles, the edge of the palm. The form of movements can be longitudinal, transverse or circular.

Meninging Mashing - the main reception of self-massage. It consists in the continuous grasping, lifting, squeezing and shifting of tissues. Imagine that you knead a steep dough: the muscle is grasped by the hand and separated from the bone, and then returns to the place. Kneading should be done smoothly, gradually moving from one part of the body to another.

Felting Beating - not strong, but frequent and rhythmic blows by different parts of the palm. It can be made with the edge of the palm, and the fist, and the half-bent brush. Of course, this should be exactly beating, not beating. To produce effleurage is necessary across the course of the muscle fibers, due to the fastest movements in the wrist and elbow joints performed by both hands. Brushes in the process of effleurage should be as relaxed as possible, and movements in the radiocarpal joint are free. Make sure that only the brushes participate in the movements, but not the elbow or shoulder joints. Otherwise, the blows are strong and hard, and not elastic and massaging.

Shake-shake This technique is used to relax the large muscles. Fingers or a hand brush vibrating movements create small rhythmic movements in the muscle. Pressing the palm and fingers on the muscle, do a quick oscillating movement in the sides across the muscle fibers. Shaking can be done only on the limbs, and on the legs - with two hands, and on the hands - one.

Movements When rehabilitating massage is a forced movement that helps in restoring the full volume of movements in the joint, and in the preventive one they are a kind of gymnastics that helps accelerate the flow of blood and lymph in the vessels, remove from the tissues the articular bag of decay products, reduce muscle spasms, increase the mobility of the joints. This technique is used in conjunction with other massage techniques described above.

In order for the massage to be a continuous procedure, when moving from one site to another or changing the reception, we recommend that you do stroking and rubbing.

Self-massage according to the Doin system With the development of technology, the arsenal of means of reflexotherapy has expanded significantly: electropuncture devices and stimulants, apparatus for thermoexposure and laser acupuncture, tendon-meridional massage have been added to traditional needles and wormwood cigarettes for cauterization, and these days. Many elements of this massage are available to patients themselves, which is a significant help in the fight against various diseases.

Even in ancient times, Chinese doctors have developed a special system that allows the patient to independently conduct health-improving and therapeutic activities with a sufficiently large volume of diseases. This system was called Doin, it included special self-massage techniques aimed at improving the body and treatment in the occurrence of the first manifestations of a disease. Especially, these exercises are important for people who for one reason or another do not have the opportunity to devote a lot of time to health-improving activities.

Virtually all organs and parts of the human body have their "representation" on the skin of the face, the auricles, the outer surface of the nose, on the skin of the hands and feet. The main feature of these structures is that a certain effect causes a therapeutic and healing effect on this or that organ, part of the body or the whole organism as a whole.

In the plan of daily activities for recovery it is recommended to include some exercises in the Doin system: self-massage of individual parts of the body, special gymnastics for the eyes and others.

Self-massage has a health-improving effect on the entire body and cosmetic on the face skin. It is recommended to spend in the morning after a dream (in the morning all cosmetic procedures operate several times more effectively), before hygienic procedures. Self-massage is performed by lightly rubbing the pads of all fingers, except the large one, from the cheek area to the ear shells and the angle of the lower jaw.

Then rub out the chin and mouth areas with circular movements, smoothing the nose from the wings of the nose to the bridge of the nose, rotate the movements around the eyes, especially the outer edges of the eye sockets (where wrinkles appear first). Lastly, the forehead is massaged - from the middle to the temples, stroking movements and rotational movements - in the area of ??the front surface of the neck: from the chin downwards and to the sides.

Total self-massage time - 3 - 5 minutes. You can repeat this self-massage in the evening using nutritious creams suitable for your skin type.

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