self-massage procedure consists of three stages:
After self-massage session, if conditions permit, it is recommended to perform several passive-active movements in the joints: rotation, flexion, extension, shaking.This will contribute to a deeper elaboration of the joint elements and consolidate the results of the massage.
range of motion gradually day by day to be increased, but it should not be in joint and muscle pain.
This technique is performed with one or two hands, used at the beginning and end of the procedure, as well
main direction of movement - from the periphery to the center (towards the body) in the course of the venous and lymphatic vessels.Movements should be soft, smooth, unhurried, moving.
Stroking can be clasps, circular, spiral, planar, longitudinal and transverse, continuous and discontinuous.Usually stroking takes about half the time just self-massage session.
Rubbing ppovodyat odnoy or dvymya pykami mainly using ocnovanie ladoni, paltsy, bygop bolshogo paltsa.The pressure should be uniform, but not very strong and should shift the skin slightly.Rubbing can be circular, rectilinear, in blood flow and against it.
Kneading is carried out with both hands along the muscles with a deep study of them by pulling a small, flattened, kneading.But the pain of this should not be.This method usually provides the greatest therapeutic effect, but they can not be abused.
direction of movement of the arms can be longitudinal, transverse, and a spiraling circular.During kneading kneaded joint and limb must be stable and well fixed.
Vibration designed to transfer massaged area rhythmic oscillatory movements.
This vibration can be continuous, discontinuous, in the form of jolts, tapping.Depending on the purpose and massage area, it can be carried out one of the other methods:
Vibration - very tedious receiving massage, so it is recommended to use a hardware vibration, special hand-held massager.
Before the course of self-massage is necessary to consult a doctor or a masseur.
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