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 influence and depending on the purpose.

The basic methods of preliminary self-massage - pushing, kneading, effleurage - excitably act on the body. Stroking, shaking, rubbing - the basic 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 individual 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 with your hands the outlines beneath the skin. After the muscle becomes elastic, go to the deeper layer.

Stroking This technique begins and ends with a massage. Treat 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. The pressure should not interfere with the hand to move freely on 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 of 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.

Beating Pitching - not strong, but frequent and rhythmic blows by different parts of the palm. It can be produced both by 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 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. Keep in mind that in the movements involved only the brushes, but not the ulnar or shoulder joints. Otherwise, the blows are strong and hard, and not elastic and massaging.

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