No time to get a massage? Expand the nodes in your account
on these indicators.
"There are many self-care techniques, you can try to
relax or soothe muscle aches," says Jennifer Durkin, a massage therapist
relaxing massage in Worcester, Mass. "And you do not need expensive
equipment or a lot of time." Whenever feel pain or the need to de-stress,
take some TLC with these mini-massages:
Head / Scalp
"Head massage is something that can be done anywhere,
anytime, relax and feel refreshed," says Alice Santos, massage therapist
massage St. Louis in St Louis, MO Place the heel of the palm below the hair and
the two sides of head near their temples. Press the scalp with the ceiling,
hold a few seconds and relax. Work in sections throughout the scalp.
Face
"This feels good, if you have an early headache,"
says Durkin. Use your fingers to draw small circles along the hairline, cheeks,
eyebrows slightly above, and where the jaw connects. Gently rub the ears and
earlobes with your fingers.
Hands / forearms
Too much texting? Relax in one hand, palm up, on top of
thigh. Press the base of another palm slowly along the line towards the wrist.
Use enough pressure to feel slightly warm, but not to have a burn brush. Do the
same with open palm all the way to the tips of the fingers, and again on the
mound of gold says Durkin. Repeat several times and change hands.
Neck / shoulder
"He leans forward on a computer can cause the muscles
of the shoulders and tight neck," says personal trainer and yoga
instructor Mindy Copland. Throw your shoulders so we are hunched over their
ears, and slowly stick your chin to your chest to stretch his neck. Place two
or three fingers on the back of your neck, where the neck and shoulders. Firmly
press and release when the muscles feel more relaxed. Pass the shoulder to back
and forth slowly. Repeat as necessary.
Lower back
Place a tennis ball on the floor and lie on it, or place it
between your back and the wall. Move your body slowly up and down and side to
side, so the ball massages every muscle rigidity area (avoid spine injury
prevention). Press firmly enough to melt a little, but not enough to feel pain.
A few minutes by shooting enough. "I do not want to exaggerate and
aggravate already inflamed tissue," says Sanvito.
Thighs
Loosen tight quads then sit all day by rolling a tennis ball
or foam roller (found in sporting goods stores for about $ 20) at the top of
the thighs. You can also use the palm of your hand to make small circles, work
your way up the thigh knee. Or lean forward and run your elbow on a unique
journey along the leg from the knee to the body, says Durkin. Spent several
times in slightly different angles along the thigh.
Calf / hamstring
Ease calf tightness caused by activities such as wearing
high heels or going on a foam roller rolling long run along the muscles of the
calf, suggests Caplan. The heels of his palms work well, too. Use both hands to
knead along each side of the foot in small circles, working your way up the
calf; or foot flex point, you. Or drag the heels of your palms from the ankle
to the knee along the different sides of the calf.
Feet
After a day on your feet, sit and roll a tennis ball or a
small rubber ball under the entire surface of the foot, including the heel,
arch and toes. Wrap the front and rear, with gentle pressure, says Durkin. Or
sit with one leg to the other knee. Grab each toe, sometimes rotates clockwise
and counterclockwise. Fold each toe forward and backwards and then gently pull
each finger. Use both hands to firmly hold both sides of the foot and move your
hands back and forth, swinging leg together.......
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