Today we will start discussing Him we can do too alone, at home.
Foot massage - the benefits of acupressure on organs
What are the benefits of foot massage? Besides that foot massage very pleasant and has a rather powerful relaxing effect, it also relieves fatigue, improves sleep, activates immune system affecting the entire body as a whole.
As we already know, on the limbs, more precisely on the soles of the feet, biologically active points , pressing, pressing, rubbing which can indirectly affect almost any internal organ.
Even without any medical education, a person is able, simply by feeling his feet, to find painful points ... These are points of discomfort, and even quite severe pain signal us that there is a problem with some body. After consulting the table, which will be at the end of the article, with the prescribed projections of biologically active points, we can:
1. Pay attention to this organ, it may not hurt yet, the projection points on the feet react much earlier.
2. Start massaging painful points on the soles of the feet, reflexively affecting the diseased organ and helping it to become more active.
How to do foot massage
The foot massage procedure does not take very much time, but if you do it yourself, it may take about half an hour. Since the main relaxing foot massage effect I recommend doing it before bed.
start dot foot massage at home followed by warming them up with warm water. Then vigorously rub the soles to redness.
Let's prepare the cream. Anyone, even a child. Although, in practice, I can say that, in order for the foot massage to be more effective, it is worth taking some warming up cream, for example with mustard, with pepper, massage tonic.
Starting a foot massage with general vigorous rubbing movements of the entire foot.
After 1-2 minutes, go to toes. We give each toe a minute, rubbing in a circular motion, bending in one direction and the other. In people over 30 years of age, pain is possible with active flexion of the fingers. When some joints, muscles and tendons almost do not work, they, when trying to load them, give painful sensations. So gradual impact and again gradual.
As you can see from the table, The pads of the fingers and the bases of the toes have reflexogenic zones. related to the organs located in the head (eyes, ears, teeth, nose, sinuses and the brain itself), therefore, paying a lot of attention to the fingers, we activate our thought processes and improve our protection against colds.
In principle, since childhood we know that we wet (froze) our feet, wait for a cold ... This knowledge is based on the fact that with colds we soar the legs with mustard, wrap them up, put on warm woolen socks. And if suddenly we decide to temper ourselves, then we courageously walk barefoot.
By the number of fingers they distinguish five energy channels, fanning out along the foot. With pressure, strong passage with vibrating movements from the middle of the foot to the base of the fingers, a gradual restoration of the energy balance in the body occurs. With good development of the points of these lines, the flow of energy through these channels improves and expands.
You can do a foot massage to yourself, you can do it to a friend, partner, so to speak, mutually.
It is extremely useful to massage the legs of children before going to bed, even for babies, it soothes, relaxes and promotes better sleep. And if the baby has flat feet or, God forbid, hallux valgus feet, it is necessary to master the massage technique.
Your friends will also thank you, especially pregnant women, their legs swell and hurt in the evening, and you can help them improve blood circulation, relieve fatigue and tension by your actions.
Often asked how to do a foot massage?
But after all, in fact, there can be no wrong effect, various techniques only help to more accurately influence biologically active points, but even if you don’t know something else, and not all massage techniques have yet been mastered by you, don’t stop in indecision !
Start small, your intuition is able to provide you with a service in this matter, and the soreness of some points on the soles of your feet will definitely help.
Active points on the feet - correspondence to the organs
And in the next the table gives projections of these important points on the soles of the feet (click on the picture to enlarge)
Even a short impact of one or two minutes on the painful point of the foot can activate the organ corresponding to it, start its recovery.
Reflexogenic foot massage gives rise to self-healing mechanisms, of course, if the situation is running, then this method will not be able to completely cure a serious disease, but in its infancy, when there are still no symptoms of the disease, and the point on the foot already hurts, saying that stagnant processes are taking place and pathology is developing.
Foot massage - video
For those who better perceive the information in the video, an example of a foot massage:
As for me, I will return to foot massage more than once in my articles, because not every organ available for independent action is so rich in reflexogenic points.
After a hard day's work, our legs get tired, and it is simply necessary to do a relaxing massage to restore the strength of the legs. After warming up certain areas of the feet, many muscles and organs become relaxed, less tense, but you need to know certain points on the legs in order to massage efficiently and correctly.
Interestingly, it is the points on the feet in the form of redness and peeling that can tell a person about many problems and disorders in the body.
- Improves blood circulation, this is especially necessary for constantly cold extremities in the warmer season;
- It has a beneficial effect on all cells and organs of the body, tones the muscles, which is important when you are constantly on your feet, with flat feet;
- Eliminates nervous breakdowns. People with an active lifestyle can quickly relieve fatigue and stress. A restorative and relaxing treatment to restore strength is a must.
Foot massage technique
An independent massage procedure at home is quite feasible.
- First you need to stock up on special massage oil, you can use slightly warmed olive oil.
- Choose a comfortable seat to relax well.
- It is important to tune in to the massage. Calm music and even lighting candles will contribute to this, create a cozy and relaxed atmosphere in the room.
- When rubbing the feet, you first need to massage the fingers (pads), the skin around them, then move closer to the ankles.
- You need to perform circular movements, that is, move from the fingers to the heel, and vice versa. It is necessary to massage the area of \u200b\u200bthe legs, the bones around the circumference, rub the soles of the feet with your fingers, slowly move to the ankles.
- For the greatest relaxation, perform movements back and forth, putting your hands under your ankles, as if swinging one leg or the other in turn.
- Clenching your left hand into a fist, rest against the sole (pads), while pressing with your right hand over the foot. With your left hand, press on the soles of your feet, with your fist right hand rub the top of the sole, then change hands.
- Place the palm of your left hand under the heel, place your right hand in the girth of the leg on top. Pull the heel towards you, twisting it slightly in different sides.
- Grasp the foot with your thumbs on top, with the rest of your fingers rest on the bottom of the sole. Rub your feet, then spreading, then bringing the skin together with your thumbs. Start by lifting the foot, move to the base of the toes.
- Grab one of the feet with your left hand, with your right hand (forefinger and thumb) grab the edge of the heel from the outside, move your thumb in circles, massaging the heel at the very base.
- Putting your left hand on the foot, grab the heel from the back with your right hand, massaging it with caterpillar-type movements. Walk along the base of the foot, then closer to the middle of the heel, then vice versa.
- Kneading and rubbing each toe, twisting and sipping them.
- In conclusion, it is useful to make smoothing movements of the feet to calm and relieve tension, with the left palm clasping the leg from above, and the right hand from below, making massaging movements from the ankle to the lower leg.
- You can buy a wooden rug with spikes and roll your feet on it, or just use a regular rolling pin.
After several procedures, it will become clear to you that there is nothing complicated. By properly massaging the feet for a few minutes every day, good mood in the evening you are provided.
What points on the foot for massage
Everyone knows that our feet have many reflexogenic zones, knowing and massaging which you can get rid of this or that disturbing ailment. All points of the legs are clearly shown in the diagram.
- Massage women's zone in the center of the heels of the legs is connected with the ovaries. If pressure on the heel causes pain, it means that the ovaries are most likely inflamed. To keep the gonads healthy, this area should also be massaged by men.
- Massaging a point near the arch of the foot will help with insomnia.
- A point in the depths of the arch should be massaged for problems with the kidneys, stomach, adrenal glands.
- The area on the sole of the foot on the side belongs to the bronchi, ear and throat.
- With a runny nose and sinusitis, you need to massage the pads of your toes.
- To stimulate the pituitary gland, massage your big toes.
- Press on the arch, the front of the foot on the left leg to stimulate the activity of the heart muscle. If she is not all right, pain may appear.
- The second and third fingers on the fold of the feet are responsible for the organs of vision.
- To affect the liver, rub the area on right leg located next to the point belonging to the kidneys and adrenal glands.
- Massage the outer sides of the feet corresponding to the Achilles tendons and fallopian tubes.
- Do a foot massage to the center of the folds on the buttock in case of any kind of pain, also with lumbago, hemorrhoids, lumbago, sciatica.
If it is difficult to remember all the points of the feet, then you can purchase special socks with a designation of the pattern of the location of all points on the soles of the feet.
You need to massage all points of the feet with your thumbs, pads. To make it more convenient to knead the skin on the sole, the middle finger of the hand must be bent. Relax all muscles before massaging your legs. You can’t rush, because each point on the soles of your feet corresponds to some organ in the body.
Important! You can not put much pressure on the easily injured arteries and veins of the thighs, located at the level of 4 transverse fingers below the middle of the fold, at the top of the inner thigh. This area can only be stroked.
Almost all areas of the feet and soles of the feet are sensitive, with hypothermia of the feet, many people immediately get a runny nose, a cold. No wonder they say that you need to keep your feet warm. But in the summer, on the contrary, it is useful to walk barefoot on dew, pebbles.
With constantly cold feet, you need to do acupressure of zones 6, 11, 8, also on hands - 3, 4. After the massage, it is good to take a warm bath, drink hawthorn juice, or prepare a soothing collection of useful herbs: St. John's wort, motherwort, yarrow.
It is convenient to do foot massage on a rug with thorns, on which shoes are often cleaned at the entrance to the dwelling. If it is possible to purchase a wooden roller with spikes, then you can roll it with your feet, thereby massaging all areas of the feet.
On sale there are special massage rugs, and even massage room slippers. A bumpy prickly rug can be knitted with your own hands. Choose an acceptable rug option for yourself, designate proper massage the desired zones.
Foot massage should be enjoyable. Pay attention to the legs, in the morning they will thank you with lightness, freshness.
If, when pressing on the points, when rubbing the feet, pain appears, it means that the organ corresponding to one or another point hurts.
During massage, on the contrary, as a result of alternate and short-term pressure, the pain should pass, however, pain points should be examined by a doctor.
No foot massage
- With damage to internal organs;
- In the presence of benign and malignant tumors;
- With mental disorders;
- With tuberculosis;
- With fever, viral diseases.
Before doing a foot massage, pregnant women and nursing mothers should first consult a doctor. If there are no serious health problems, foot massage is useful. It will relieve discomfort, heaviness, fatigue in the legs, give a feeling of lightness and good mood. If you experience pain, consult a doctor, it may be time to take care of your health.
The content of the article:
Foot massage should be performed according to a special technology, with the help of this procedure, you can quickly relieve tension and fatigue, tone not only the muscles of the legs, but the whole body. In addition, it is easy and easy to do such a massage yourself at home. Such a pleasant procedure perfectly relaxes and helps to restore strength after a hard day's work.
What are the benefits of foot massage?
The main advantage of foot massage is that it has a stimulating effect not only on the muscles, but also on the state of the whole organism. This effect is achieved due to the fact that on the feet is a large number of reflex and important points, while each of them is responsible for the work and condition of a particular organ.
For example, on the arch of the foot there are several points that have a connection with the spine. Therefore, if stimulation is given precisely to this area, it becomes possible to get rid of even severe back pain and significantly improve general state organism.
Thanks to the massage of the toes, it turns out positive action on the teeth, heart, eyes, gums, sinuses and ears. Also on the foot are unique points that not only correspond to a particular organ, but also have an effect on the emotional state. As a result of exposure to these points, overall well-being improves, and unpleasant painful sensations are removed. Also, foot massage is very useful for young children.
Can do it yourself effective massage legs and at home, because for this it is enough to familiarize yourself with just a few main rules for this procedure.
Contraindications for foot massage
Despite the benefits of this pleasant procedure, it has healing effect, therefore, it has certain contraindications, which include:
- phlebeurysm;
- prohibited during exacerbation of various chronic diseases;
- limb injuries;
- the presence of infectious diseases;
- during pregnancy;
- with heart disease;
- if there are pathologies or diseases associated with the functioning of the nervous system.
The main rules for a foot massage
First of all, a towel rolled up in a roll or a pillow-roller is placed under the knee part. This is necessary so that during exposure to the muscles of the legs there are no unpleasant painful sensations. In some cases, pain may be disturbing due to the fact that the limbs rest against a hard surface.
In order for a foot massage to be not only pleasant, but also a very healthy procedure, you need to take care of creating the most comfortable atmosphere. It is important that the room where the massage will be done has a suitable temperature, since during the session there should not be an unpleasant chill or heat. In some cases, the second leg, which is not massaged, may freeze, so it is recommended to cover it with a towel or blanket.
Foot and leg massage can be performed at any convenient time, there are no restrictions. This procedure is very useful before a pedicure, as it helps to relax and relieve tension. During the massage, you can use almost any oil or special lotion.
Before starting the procedure, it is necessary to rub your hands until they warm up, because touching with cold fingers can cause discomfort.
You can lay a special mat in the shower, stepping on which is done with a light foot massage, while this has a tonic effect on the entire body. Often, a special massager is used to massage the feet.
Foot massage oil
To make an effective relaxing foot massage to relieve tension, it is necessary to properly prepare the oil that will be used during the procedure. This can be easily done at home on your own.
To prepare massage oil, you will need to take castor oil (2 tsp), jojoba, soy or olive oil. Ether of bergamot, German chamomile, geranium or lavender is added (3-5 drops).
All components are thoroughly mixed and the amount of oil obtained is calculated for one procedure. For one foot, you will need about 2 tsp. facilities. During the massage, the oil is applied to the palms, rubbed and evenly distributed over the foot.
During the procedure, it is useful to inhale a pleasant aroma, thanks to which you can relax faster, while there is a calming effect on the state of the nervous system. After the massage, you need to wait until the oil is completely absorbed into the skin, then socks are put on and such a compress is left all night.
Foot massage technique
At the very beginning of the massage procedure, the foot is fixed with one hand, while the second one performs massaging movements and intensively rubs the skin. Carrying out such training, it is necessary to alternate the movements of the fingertips and palms.
After the foot is well warmed up, it is necessary to massage each finger separately and move smoothly from the nail area to its base. It is important that all massaging and kneading movements are very careful and accurate, otherwise there is a risk of serious injury.
It is fixed in one position of the foot, after which the massage is performed in a circular motion with the thumbs. It is important to take into account the fact that the skin on the foot has an uneven thickness, which is why the pressing force should be different. Therefore, in places where the skin is quite rough, pressing and kneading can be more intense, and in other areas it is much easier and softer.
The skin in the heel area needs a special impact, since in these areas it is the thickest, therefore, the movements should be as strong as possible.
If you place your hand under the ankle during the massage procedure, the foot will relax more. Then alternate back and forth movements are performed, and at this moment the foot should be as relaxed as possible.
Then the left hand is pressed against the pads of the sole, and the right hand is placed on top of the foot and is also pressed. Then alternately performed movements with both hands. At the same time, the left fist exerts pressure on the sole and actively rubs the upper area of the foot with the right palm.
Then the right palm is placed on top of the foot and grasped as tightly as possible. Then the left hand is placed under the heel and as soon as the body is fixed in this position, you need to gently pull the heel towards you and scroll the foot a couple of times alternately in different directions. Further, the foot is well fixed by the hand, and leaving it in this position, you need to alternately bring and spread the big toes. At this time, it is necessary to gently knead the foot.
It is recommended to start kneading and stroking movements from above, with the rise of the foot, therefore, ending at the base of the toes. It is necessary to fix the foot with your hand and gently press the big toe from below. Then active rubbing and stroking are performed. At this point, it is necessary to perform zigzag movements and slowly move from the heel towards the fingers. Then the movements are performed in the opposite direction. The sole is rubbed intensively.
Using this technique, you can do a foot massage with hypertonicity.
Left hand left in its original position. With the help of a large index finger the edge of the heel is fixed with the right hand, then its base is carefully massaged. The left hand remains in the same position, that is, it fixes the foot. Then, the base of the heel is wrapped around the back, and massaging, zigzag movements are performed. It is necessary to perform movements from the middle of the heel to the beginning of the instep of the foot. Then the hand is moved forward and the foot is grasped from above, while it is necessary to continue to perform the same exercise until the base is reached. thumb.
Using this technique, you can independently do foot massage at home.
Then you need to clasp the foot on both sides with your hands. This correct technique perform a foot massage. The fingers are brought together and light tapping movements are made with the pads in the direction from the foot and towards the ankle. Then with the help circular motions soft kneading movements are made around the ankle.
Then the foot is fixed on top with the thumb, and it is wrapped around the bottom with the rest of the fingers. You need to find a small hollow, which is located between the tendons and work it out with light pressure. A similar recess must be found between the toes, after which it is massaged in a similar way.
With your right hand, you need to grab the heel and hold it lightly, after which soft sipping and kneading is performed, the toes are massaged. It is recommended to start massaging the fingers from their base. It is necessary to work out each finger very carefully, gently sipping, twisting and rubbing.
As a rule, gentle relaxing and soothing movements are performed at the end of the foot massage procedure. To do this, you need to clasp the foot with both hands and begin to continuously stroke its upper part, performing smooth and light movements. If desired, during the procedure, you can use any massage oil, the pleasant aroma of which will help you relax faster.
It is important to remember that during the massage of the hands and feet there should not be an unpleasant feeling of discomfort or pain. That is why during the procedure you need to carefully monitor your own feelings.
Anti-cellulite foot massage
Independently at home, you can do not only therapeutic or relaxing, but also anti-cellulite foot massage. To enhance the effect of this procedure, it is recommended to use a variety of essential oils, as they accelerate the process of splitting subcutaneous fats and remove the ugly "orange peel".
After applying to the skin essential oils, they penetrate deep into the cells and have a therapeutic effect. You can also safely make various combinations and oil mixtures that will help you quickly and easily get rid of body fat and remove toxins and other harmful substances from the body. The massage procedure has a tonic effect and gives a boost of energy to the whole body.
However, in order to completely get rid of cellulite, it is not enough just to massage, because to combat orange peel needed A complex approach and the biggest changes affect nutrition, as you need to abandon harmful products, provoking the formation of subcutaneous fat deposits.
It is very easy to make a massage at home, the main thing is to follow the above tips. It will also be useful to complete massage courses in order to learn about the benefits of pressing certain points located on the soles of the feet.
Foot massage technique at home:
People who spend a huge amount of time on their feet, or vice versa, who do not move much, just need to regularly massage lower extremities. Due to very low activity, blood stasis can occur in people. This in turn leads after some time to various diseases. A foot or leg massage that a person had in a salon or he does it at home will bring a lot of benefits. Properly performed massage will help relax the muscles, get rid of unpleasant discomfort after a long day at work, and prevent the development of a large number of ailments. If you are planning to learn how to do a foot massage correctly, then in this article you can find out some details for yourself.
What is foot massage
The mechanical effect on the tissues of the legs is an excellent prevention of transverse and longitudinal flat feet and varicose veins. Moreover, it will be useful for a person to massage the feet, since all the main load will fall on them. A long time ago, Chinese masters were able to advance in the development of massage techniques. Even in ancient times, this procedure was done in order to try to save a person from sleepless nights. Foot and leg massage contributes to the overall relaxation of the entire human body. After a foot massage, a person’s nervous state disappears, and his sleep becomes more stable.
The modern technique of foot massage is to act on the muscles of the hip, knee, ankle joints, as well as on the fingers and feet. It is not always necessary to contact the specialists in the salon. To be able to relieve yourself of heaviness in the lower extremities, you can ask for a massage of the feet or other parts of the lower extremities of your loved one, or massage your legs yourself. This unique procedure will help you heal the whole body.
Benefit
How to give a foot massage to a woman? This question is considered extremely interesting. Did you know that this procedure has undeniable advantages. The main advantage of foot massage is the stimulating effect on the entire human body. This effect can be achieved due to the fact that a huge number of very important reflex points are located on the legs and feet. Each of them is responsible for the work of a particular body. Eg,
Some of the nerve endings that are responsible for the general condition of the spine are located on the arch of the foot. By stimulating them, you can completely get rid of back pain. Massage of the fingers of the lower extremities has a good effect on the teeth, gums, eyes, heart, sinuses.
Indications
Many doctors recommend regularly doing various massage techniques for the legs, especially the feet, in order to restore the functions of the digestive tract, with arrhythmia, the gastrointestinal tract, nausea, and in order to prevent acute respiratory infections. In addition to all this, foot massage will help you with: circulatory disorders, musculoskeletal system, diseases of the reproductive system, depressive disorders, kidney pathology.
Contraindications
If your legs hurt, then a competent massage will help. But it is worth familiarizing yourself with the contraindications. So, no matter how useful the massage procedure is, it still has its contraindications. There are not very many main ones - this is an acute stage of any disease, or a fungus on the nails. The rest of the list of contraindications is relative, or more simply, it will require you to visit a doctor and consult with him: varicose veins, oncology of any degree, pregnancy, pathologies of the small joints of the feet, osteoparosis, diabetes mellitus. If you make your own decision about massage under these conditions, then you may have very serious health problems. During pregnancy, at the time of the stimulating effect on the feet, relaxation of the uterine muscle may occur. In this condition, there are risks of premature birth (miscarriage). A certain number of malignant tumors at the time of the massage of certain reflex points can be activated.
How to properly massage your feet
First you need to put a pillow or a rolled-up towel under the knee part, in order not to feel pain when exposed to the muscles. In order for the procedure to take place in a more comfortable environment, it is necessary to maintain a normal temperature in the room. And in order for the second leg not to freeze, it should be covered with a warm terry towel or a sheet. You can carry out this procedure at any time, for example, before going to bed or a pedicure. We advise you to use a cream or a special lotion for massaging.
Classical.
Relaxing foot massage can be done on your own. It is worth considering some details in this case. The person to be massaged should lie on his stomach, and put a roller under his knees. Using a straight palm, the masseur begins to stroke from the ankle to the knee. After that, it is necessary to massage with the most intense pressing. Within three minutes, the masseur begins to alternate stroking and rubbing. Then he begins to carry out kneading, which affects all the nerve endings. At the end of the procedure, it is again replaced by stroking. It will take approximately 5 minutes.
Myofascial face and body massage.
Back massage for osteochondrosis of the chest, neck and lumbar beneficial for treatment and prevention. Varieties of massage and its classification are the main methods of therapeutic, sports and relaxing.
Therapeutic.
Massage movements should be performed from the ankle to the subgluteal crease, including the popliteal region. This procedure is done to restore the body from arthrosis, arthritis, gout, flat feet, or past injuries to the legs and spine. A doctor should refer a person to this procedure, and it should be carried out only by a competent specialist. First you need to find out the cost of a foot massage, and whether they provide a treatment option in the salon of your choice, since even in the capital of our country you can not find a good professional everywhere.
Relaxing.
To conduct a relaxing massage, you do not always need to be a good specialist in this field. In order to conduct it yourself, you first need to warm up your legs. This procedure is performed with light stroking movements using oil. Next, you need to clasp the heel with both hands and rotate the ankle. Then you should do the same with the knee joints. Then you can move on to the toes and sole.
On a note! Within 15-20 minutes, they should be well kneaded, stroked and squeezed in random order.
Reflex.
This massage technique should be carried out only by a good specialist (chiropractor). Performing massage of certain areas on the feet, you can quickly put in order nervous system, improve the whole body, and strengthen the immune system. A professional massage therapist begins to press on certain active points that are responsible for the work of certain organs. In this case, the pressing force will change from strong to weak, and vice versa.
On a note! Acupressure is somewhat similar to acupuncture or modern Thai. But it was discovered 3 thousand years ago by ancient Chinese scientists.
Foot massage at home
In order to save money on the massage procedure by a specialist, you need to learn how to perform it yourself. First, warm up your hands. To do this, rub your palms together with great intensity. Leg movements must be soft and smooth. They should start from the calf muscle to the knee, and then move to the pelvis. To warm up the thigh from its inner part, the intensity of movement must be reduced, but on the outer part it must be increased, but in moderation. In addition to this, the main rule must be observed: the hands should slide along the leg only in the opposite direction.
Foot massage.
After you warm up the foot well, it should be clasped with your hands and stretched between the palms several times, making a movement towards the heel from the fingers. Then you should stretch the outer zone of the foot. This is done with pressing movements of the elbow, or with the edge of a bent fist, as well as tapping on the heel of the fingers. After fixing the massaged leg, with your hand you need to gently twist the heel in one direction and the other. At the end of the procedure, you need to stretch the muscles located near the lower joints of the fingers in a circular motion.
shins.
As you can see with our instructions, you can do foot massage at home. Do not forget about the shins. Movements should be performed from the calf of the leg to the popliteal cavity. Massage should begin with soft strokes, which will turn into straight-line rubbing, palm rotations and intense pinching. All actions must be moderately vigorous in order not to cause serious harm to the muscles of the lower leg. Massage is carried out with the middle part of the closed fingers of the hand, or with the fist and the lower part of the palms. The number of turns for one lower leg should be seven times. After damage to the ligaments or sprain of the calf muscle, massage should be performed with the lowest intensity without movements for an anguish.
Massage of the toes.
This massage is very appreciated by women who constantly wear shoes with very high heels. In order to prevent the joint of the base of the big toe from deforming over time, it is necessary to regularly conduct these massage sessions. First, the massage therapist begins to knead the pads, then gently scrolls each phalanx. The masseur in turn moves first along, and then against the trajectory of the clockwise movement. For creating additional load you can perform flexion-extension of the toes.
Massage of the thigh muscles.
This procedure consists of 2 stages: working out the back and front of the thigh. The sequence in this case will be arbitrary. All movements include kneading, stroking, gentle squeezing with both hands. These techniques can very easily remove cellulite. When carrying out such a massage, lymphatic drainage of the skin occurs, which helps to get rid of wrinkles, stretch marks. In addition, vibrating actions will be useful, which should be driven from the knee to the hip joint. How can I massage myself. You can use foot massagers at home or learn how to perform lymphatic drainage massage yourself.
Summing up
Now it has become clear to you how to massage the legs and feet. The main feature of this procedure lies in the soft wave-like movements that are carried out along the lymph to the lymph nodes. The procedure is performed for prevention to relieve leg fatigue, varicose veins, as well as for weight loss in the hip area. The impact in this case occurs on soft tissues for cleansing. As a result of the massage, toxins are removed from the body, the process of splitting subcutaneous fat is enhanced.
Of course, a comprehensive full body massage from a professional is the ideal solution, but there is not always the opportunity, time and desire to contact someone. Therefore, the question often arises: is it possible to do a foot massage on your own? Recommendations on how to master the technique of the procedure to conduct a session at home will be useful to everyone.
Features of the procedure
Massage of the lower extremities is necessary both for people with large motor activity, and leading sedentary image life, because the first legs get tired, and the second has blood stasis.
Massage will help to disperse the blood, increase the outflow of lymph from the tissues, relax the muscles. It will increase the elasticity of the skin, it can also slightly reduce body fat.
Foot massage includes exposure to the foot, toes, lower leg, thigh, leg joints. Patting, stroking, massaging and kneading movements of varying intensity are performed.
For a comfortable procedure, you should sit on a flat and relatively hard surface, and place a roller, pillow or towel rolled up into a tube under your feet.
Adviсe
- It is better to take a cool shower before the massage.
- Foot massage at home should take place in a comfortable relaxing atmosphere. To do this, the room must be warm enough.
- You can turn on soft music, remove too bright lighting.
- The legs freeze faster than the rest of the body, so when massaging one leg, the other should be covered.
- During the massage, you can use aromatic oils or a warming cream that will help relieve fatigue and soreness in tired muscles. If the funds were stored in the refrigerator, it is better to first warm them in your hands so as not to cause discomfort to the massaged person. You should not use too much oil or cream, otherwise your hands will slip, it will be very uncomfortable to massage.
- Areas where blood vessels and veins pass close should be massaged carefully so as not to cause bruising.
- It is difficult to understand how to massage the legs without much fatigue, but a few strong shaking with the brushes will help to quickly relieve the tension in the hands (as if you want to get rid of excess water on wet hands).
- After the massage, it is better to continue resting for some time.
The foot massage begins with the foot. Her top part massaged with light stroking movements, gradually descending to the sole of the foot. The skin on the heels is quite rough, so this area can be kneaded with strong movements without fear of damaging or hurting something.
The arch of the foot is massaged with the knuckles of the fingers clenched into a fist or kneaded with the pads of the thumbs. When a person is well enough relaxed, and the masseur's movements are slow, calm and soft, he will not feel ticklish.
If you know how to properly massage the legs in this area, it will help reduce or even eliminate back pain.
The bone at the thumb when walking (especially in shoes with heels) has a big load, that is, this place needs to be given special attention, relaxing it with circular stroking movements.
Each toe is individually massaged with the pads of the fingers in the direction from the tip to the base with a thorough warm-up of all joints. You can sip a little on each finger, if at the same time there is no crackling sound in the joints and the person is not uncomfortable. It is believed that this improves coordination of movements. Fingers can also be bent, unbent, take them in different directions. But this should be done gradually and carefully, because what older man, the less flexible his toes and joints on them. Sudden movements can cause pain and even dislocations. Massage of the toes has a positive effect on the eyes, nasopharynx, teeth. Rubbing the area with alcohol-based liquids will help bring down the fever and make it easier to breathe if you have a cold.
The space between the fingers is massaged with careful back and forth movements of the fingers. 
The rest of the foot is kneaded with the thumbs, pinched. Twisting the foot in different directions increases mobility in the joint, makes the muscles more flexible and elastic.
To stretch ankle joint, the leg should be slowly rotated first in one direction, then in the other direction, stretch the foot with the toe down, like a ballerina, and then bend it up with an “iron”.
If you do not make too sudden movements, then it is impossible to harm the human body by doing a foot massage. On the contrary, it can be made more effective if you know the location of active points associated with certain organs and systems of human organs. Soreness in these places will tell you the presence of health problems before more unpleasant and noticeable symptoms appear. A competent impact on them can improve the whole body as a whole, raise the tone and even significantly improve mood.
In case of bone diseases, flat feet, various curvature, it is necessary to consult a doctor in order to choose a program and technique for massaging the feet, which will not only not harm, but also improve a person’s condition. You should also be careful during pregnancy, because foot massage can cause premature labor.
Before massaging the calf area, it should be warmed up by intensive rubbing. Soft tissue is moved with grasping movements from the ankle to the knee. Warm up knee joint performed by slow flexion and extension of the relaxed leg. On the inside of the knee, the vessels are located very close to the surface, so here it is better to limit yourself to gentle strokes.
To quickly relax calf muscles, you should gently squeeze them between your fingers and shake them slightly from side to side until you feel warmth in your leg.
If it is more convenient to massage the lower part of the legs when a person is lying on his back, then for massage rear group thigh muscles you have to roll over on your stomach. It is better to knead the thigh in the direction muscle fibers from the knee to the groin. In this zone, the blood vessels are relatively deep, so you can safely make intense movements, massage areas of special accumulation of fat deposits with your fists or elbows.
For the buttocks, movements similar to those performed when kneading dough are optimal. They stimulate blood circulation.
Self massage
Foot massage does not have to be done with the hands. In summer, it is useful to walk on stones on a river or seashore. You can arrange your own small piece of the beach for self-massage by typing even rounded stones into a shallow wooden box. Instead, you can use large legumes - peas and beans. A good effect has a massage of one leg with the other, it is convenient to do this, for example, while lying in the bath or basking under a warm blanket. There are also rugs with pimples that can be laid in the shower or in front of the bed. There are also a variety of massagers, the principle of operation of which is based on the rotation of wheels with protrusions with your feet.
Self-massage with hands is more convenient to perform in sitting position, holding the massaged leg in weight or laying it on the other.
End of procedure
The foot massage should be completed with light stroking movements of the palm, followed by barely felt touches of the fingers. In addition to a relaxing effect, this will help to evenly distribute the remnants of the oil or cream throughout the body.
You can learn how to do a foot massage at home using the many instructions and recommendations available on the Internet. At the same time, it should be remembered that best effect achieved with a combination of regular (several times a week) massage and at least small physical activity. Gymnastics will be very useful for the feet - their flexion and extension, walking on toes, heels, the inside and outside of the foot, as well as attempts to pick up small objects from the floor.
