Doing Self Massage to Relax Yourself – Part II
The others part of your body can get relax by these massaging.
· Self massage – Shoulders and Neck
1. Lying down massage across your upper chest, and across and round your shoulders.
2. Turn your head to one side, then use your hand cupped work up your neck. Turn your head on the other side and do the same thing. Repeat several times on both sides.
3. Work up between your shoulder blades to the base of your skull. Repeat this several times.
· Self massage – Chest
1. Still lying down massage up from between your ribs across to your shoulders.
2. Use your fingertips to gently press along your collarbone.
3. Stroke down between your breasts and out to the sides across the rib cage.
· Self massage – Stomach
1. Stroke down from the solar plexus hand behind hand to your navel.
2. Use your both hands to stroke down from the solar plexus tracing your rib cage to your waistline.
3. Use hand to reinforce iron in circle all over the abdomen with even pressure.
4. Each side from your hipbones past your waist, squeeze up.
5. Knead backwards and forwards across your lower abdomen.
6. Start to do step 1. To repeat.
· Self massage – Hips and Buttocks
1. Lie on one side with your knees bent.
2. Stroke round from your hipbone to your coccyx (sitting bone). Before finishing at the hip, down and round the buttock.
3. To encourage circulation and tone muscle, squeeze and release on the buttock.
4. Pinch all over buttocks gently.
5. Stroking the whole area to complete.
· Self massage – Back
1. To massage your back, you will need to sit upright.
2. Use your both hands to reach around your back by start below the waist and work up as far as you can.
3. If you can reach, try thumb pressures on your spine by having your fingers pointing forwards. It is quite relieves backache by pressing the lower back and sacrum (top of buttocks) area.
4. Try to use a wooden back massage roller or wriggle around with your back against a rolling pin as they are your alternative.
· Self massage – Legs
1. Sit on the floor with your legs out stretched and bend your right leg at the knee.
2. Effleurage the front of your lower leg, then effleurage the back in several times.
3. All over the front and back of the lower leg, friction rubs briskly up and down.
4. Work on the knee as in the step-by-step massage.
5. Lower your leg to effleurage the thigh.
6. Use fingertips of your both hands to rake up the thigh as it will increase the circulation.
7. Squeeze and release along the inner thigh, then do the same for the outer thigh.
8. Do diagonal stroking as in the step-by-step massage.
9. Finish with effleurage and repeat these on the other side of your leg.
It is good to have time to massage yourself at home. You can try by following the manner steps stated above to allow your body to get relaxing and also keeping your good health.
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