Massage techniques for healthy sleep

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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

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.

Head massage

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.

Neck massage

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.

Facial massage

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.

Foot massage

Foot massage

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.

Shoulder massage

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.

Buttocks massage

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:

    Sit on the floor and bend your knees, place your feet shoulder-width apart.
    Place a tennis ball under your left buttock with your hands behind your back.
    Raise your right leg off the floor, resting on your hands, and move the tennis ball to the left side using the muscles of the buttocks.
    Then lift the other leg and move the ball back under the right buttock.

By Yraa

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