If after a working day there is no way to get into a massage parlor, then before going to bed you can do a massage yourself. It will relieve the pain and discomfort of tired muscles, adjust the body to quality sleep. It is important to perform the movements correctly and without undue effort, so as not to harm the body. Before starting the procedures, it is advisable to consult a doctor and a professional massage therapist.
Benefits of body massage before bed
Self-massage can be called one of the most amazing acts of self-love, care and kindness to your own body. If you practice the procedure daily for 5–10 minutes before going to bed, then the nervous system will be stronger, sleep is healthy and mood is excellent in the morning. People have long believed in the ability of massage to rejuvenate the body and mind. To increase energy, the procedure is best done in the morning, using more intense movements than before bedtime. In the evening, massage should be smoother and more gentle so that the body is better relaxed and prepared for rest. In this case, not only traditional foot massage is suitable, but also exercises for the back, neck, face, buttocks. It is important to follow the breathing during the procedure: it should be even and deep.
Massage stimulates the lymphatic system to help the body get rid of toxins more efficiently. The procedure fills the body with pleasant, warming warmth, calms the nervous system, reduces pain and relieves fatigue that has accumulated during the working day. Massage prevents spasms and convulsions, normalizes blood flow, relieves tension. In addition, regular massage of the skin contributes to its elasticity, softness and firmness.
The head after a working day is usually very tense. To relax her muscles and set her body for good sleep, it is useful to do a simple massage. It will improve blood circulation in the head area, reduce headaches and mental fatigue. For this you need:
Place your fingertips on the top of your head on both sides.
Press gently on the skin.
With smooth circular motions, move your fingertips over the entire surface of the head for 1–2 minutes.
Repeat until relaxation occurs.
Another great exercise before going to bed is self-massage of the neck. It relaxes the belt muscles that help keep the head upright. Excessive fatigue and stress often cause muscle tension and dull pain in the neck. Procedure:
Lay your head on a flat surface or tilt forward to relax your muscles.
Mentally draw straight lines starting behind the base of each ear.
Place your thumbs at the beginning of the lines on each side.
With light pressure on the skin, move your fingers down the neck until the lines intersect (approximately at the beginning of the spine).
Massage the area where the lines cross for a few seconds and repeat again.
There is another option for neck massage:
Using the four fingers of your right hand, you should walk along the right side of the belt muscles.
You need to press slowly and gently until you feel complete relaxation of the muscles.
Then the procedure is repeated on the other side, with the help of the left hand.
If you massage your face before going to bed, you can soothe tired eye muscles, increase blood flow and relieve headaches. And also it is an excellent gymnastics to maintain skin elasticity. For this:
Place your index fingers and middle fingers together on the temple area, then gently massage the skin in a circular motion.
Move your thumbs to the area under the eyebrows and walk with soft pressure along the line of the eyebrows from the outside to the inside.
Then go down to the upper region of the nose.
Squeeze the top of the bridge of the nose with two index fingers and gently massage.
Forearm and wrist massage
When daily work involves excessive use of the fingers, wrist, and upper forearm (for example, sitting at a computer or desk), the risk of epicondylitis (“tennis elbow”) and carpal tunnel syndrome increases. A common symptom of these diseases is constant pain in the forearm. To avoid such troubles, it is advisable to regularly self-massage the wrist. It will relieve tension in the area of the brush. For the procedure, you need a regular tennis ball. Need:
Sit at the table.
Place the ball on the countertop and press down a little with the outside of your elbow.
Roll the ball in different directions with your elbow until muscle tension decreases.
For many people, one of their favorite relaxing treatments is a foot massage. It allows you to influence the whole body, since many points associated with internal organs are concentrated on the legs and feet. For those who suffer from tendonitis, a simple foot massage with a tennis ball can be recommended. For this you should:
Put your bare foot on the surface of the ball.
Slowly roll the ball back and forth, using the entire surface of the foot from the heel to the tip of the big toe.
Put some pressure on the ball and then loosen the muscles. Repeat pressure 5–10 times.
If your legs hurt, then it is advisable to rotate the ball with your feet and gradually put pressure on it.
People who spent the whole day on their feet, and who by the evening feel aching pain and fatigue in all parts of the lower extremities, can be advised to self-massage using a yoga mat or regular camping foam. The rug is rolled up into a tight roll. The exercise is performed on the floor. You need to lie on your side and put the roll under your thigh. Resting and pushing off the floor surface with the help of your hands, you should roll the rug under the body from the beginning of the thigh to the knee area. Repeat 5–10 times.
The upper trapezius and levator scapula, which connect the shoulder, upper back, and neck, are concentrated in the shoulder. They are in constant tension due to the active movement of the arms and neck throughout the day. By evening, this area of the body can be very painful. Massage can help you avoid this.
Close four fingers of the right hand.
Stretch to the back of the left shoulder.
Go down with your fingers from above the shoulder along the back by 5–7 cm.
Rub slowly and gently, massaging the area with all four fingers.
The procedure is carried out until the muscles are completely relaxed.
Then do the same on the other side.
The muscles of the buttocks suffer from prolonged sitting at the desk in the same way as the rest of the body. Self-massage before going to bed will help relieve discomfort in the buttocks. To do this, you should also use a tennis ball: