Do you have this experience: When the masseuse into the soft hands slowly back, you felt the warmth and stretch is pressed? skin, muscles, meridians are a concern in an instant as if it was caused by close contact Greetings. Needless to say, massage is so very heart and mind. In fact, with our own bodies to keep in touch, do not have to wait to massage parlors, as if not hungry before meal. To our body such as the gurgling flow of water like love and concern, is that we can do for yourself every day. So, remember the word - self-massage. It not only allows us to resume contact with the body, but we want to reshape it.
Self-massage for healing Massage-therapy-benefits.net Massage-Therapy-Benefits.net Page 1 of 15 If you find this information useful please share it. Introduction Before I became a massage therapist, I knew little about massage in general, yet alone self-massage. Massaging myself when I was sore and achy never even crossed my mind. When I entered massage school, I was still largely ignorant about massage and self- massage. As I learned about and read about massage, I started to wonder why this hadn't been part of my life earlier. Massage helps treat so many conditions in a safe way. Why didn't more people use it? In school we also learned about some self-massage techniques, but these instances of learning were limited. There was no specific class dedicated to learning self- massage. If an instructor happened to think of something, she would mention it in passing, but this information was never emphasized. When I started my own massage practice. I had a few clients who complained that they couldn't afford to get massage as often as they wanted. Some of these clients had conditions that were not getting better because they could only afford to get massaged once every couple weeks. I can remember one woman in particular who had recurring low back pain as a result of tension in her piriformis muscle. This is a small muscle that is under your glutes. It is often a contributor to low back pain. Here's a picture of Massage-Therapy-Benefits.net Page 2 of 15 If you find this information useful please share it. the piriformis. The yellow thing running under it is the sciatic nerve. The piriformis can press on the sciatic nerve and sciatica. This woman wanted to get massaged more regularly than she did but she was older and on a fixed income. She couldn't afford to get any more massages in a month than she already did. She said that felt better for a few days after her massage, but by the end of the week her pain would start to come back. One day after her massage session, I taught her some simple self-massage techniques to help her lower back. One was a way to do positional release on her piriformis by laying on the floor and letting a chair support her bent leg. To be honest, at the time I still didn't have very much experience as a therapist and what I told her I kind of made up. It was based on my knowledge about muscles and massage techniques, but it wasn't a self-massage technique I had learned anywhere. When she returned for her massage session a few weeks later, she was delighted. She told me that she'd done the things I'd suggested and that her low back pain hadn't returned. I was pleasantly surprised. After that incident, I started experimenting with self-massage and teaching my clients the things I learned. The more results I saw, the more encouraged I was to keep learning and sharing my knowledge with others. I think massage is a great way to facilitate healing. I also think that we need to take responsibility for our health. Getting to know your body and how it works is part of that responsibility. When you are aware of your body and taking an active role in your healing, you'll heal faster and be healthier in general. Massage-Therapy-Benefits.net Page 3 of 15 If you find this information useful please share it. Most people do some self-massage naturally. What is one of your first instincts when you have a bad headache? You rub your temples, right? When their neck or shoulders ache most people grab them. Before you slump down in your chair defeated because I'm giving you one more thing to do in your already hectic day, hear me out. This isn't a chore. It's not one more thing to cram into your already packed schedule, something else to check from your to-do list. This is a way to keep your skin and muscles healthy while easing stress and pampering yourself. Besides decreasing your stress, self-massage helps increase circulation, reduces blood pressure, and reduces muscle pain and tension. It can be useful in managing fibromyalgia, headaches, arthritis, depression, insomnia, and chronic fatigue. Self-massage also helps increase self-esteem and body acceptance. Self-massage can also help you become more familiar with your body. When something is wrong you'll notice it more quickly and will be able to pinpoint what is wrong more easily. The better you know your muscles, the better you'll get at massaging away your own aches and pains. Let's take a look at three forms of self-massage. Each is different and one might suit your lifestyle more than the others. Whatever suits your lifestyle, I recommend making one or all of these methods of self-massage part of your health care routine. Massage-Therapy-Benefits.net Page 4 of 15 If you find this information useful please share it. Dry Brushing Your skin is the largest organ in your body. Most people don't think of the skin as an organ. Most people don't stop to consider all the functions their skin performs. It acts as a barrier protecting our body from germs and disease. It regulates the bodies temperature. Your skin helps in your body detox. One fourth of the toxins your body releases daily are excreted through the skin. One third of the blood getting pumped around your body goes to feeding your skin. Skin brushing has been practiced for centuries. The Japanese vigorously rub their bodies with a loofah before bathing. Ancient Greeks used spoon-like skin scrapers to remove dirt and improve circulation before bathing. Cherokee Indians brushed their skin with dried corn husks to enhance the skin's beauty. Comanche Indians scrubbed their skin with sand. Dry skin brushing is an easy and a effective way to improve your health. Here are some of the positive effects it can have on your health: increase circulation improve digestion improve lymph flow decrease cellulite increase overall skin health strengthen the immune system removes dead skin cells Massage-Therapy-Benefits.net Page 5 of 15 If you find this information useful please share it. Who thought that you could get some much benefit from something that only takes 5 minutes a day? Here's what you need to start your own dry skin brushing routine. You can use a brush that has natural bristles, like some type of animal hair or vegetable fiber. Synthetic bristles are too sharp and will irritate the skin. It's best to have a brush with a handle so that you can reach your back with no problem. Some people like to use a loofah to do their dry brushing. That's fine too. That's all you need a brush or loofah and a naked body. When you do your dry skin brushing you need to make sure that the brush and your skin are completely dry. Don't brush any rashes, broken skin, your nipples or genitals. You should use a small very soft bristled brush on your face. It's best to do your dry skin brushing right before you shower. No matter what time of the day you dry brush you need to bathe right afterward. This way you'll wash off any toxins on your skin and dead skin. Start with your feet because the soles of your feet contain many nerve endings that effect other areas of your body. You use firmer pressure when brushing the soles of your feet. For the rest of your body use firm yet gentle strokes. Your skin will flush at first, but as it gets used to brushing it will flush less and less. Dry skin brushing should feel good. It shouldn't hurt. Remember to always brush toward your heart. Massage-Therapy-Benefits.net Page 6 of 15 If you find this information useful please share it. Brush your soles in a circular motion Brush up your legs on all sides Brush your hands and up your arms Brush your stomach gently in a counterclockwise motion Brush your chest, avoiding the nipples Brush your back and buttock Bathe Clean your brush at least once a month. Make sure the brush is completely dry before using it. You should have a different brush for each person in your household for hygiene purposes. Massage-Therapy-Benefits.net Page 7 of 15 If you find this information useful please share it. Ayurvedic Self-Massage Abhyanga You may have heard of Ayurveda. I became interested in it a number of years ago. While I've never studied it formally, I've read a number of books on the subject. Ayurveda is an ancient Indian healing art. It's the oldest healing art known. Ayurveda originates with the four Veda's or four ancient Holy Books. These four books were written in Sanskrit text and date back five thousand years. Traditional mythology teaches that the information contained in these books was given to people by the creator at the time the world was created. It is believed that the tradition of Ayurveda existed orally before these texts were ever written. Known as the “Mother of Medicine,” Ayurveda is believed to have influenced many traditional healing practices from the East. Traditional Chinese Medicine is just one example. In Ayurveda it's believed that all people contain three forces or doshas. These doshas represent different elements found in nature. Vata = air and ether Pitta = fire and water Kapha = water and earth You can take a quiz to find out which dosha is most dominant in you at this site. Massage-Therapy-Benefits.net Page 8 of 15 If you find this information useful please share it. A person with all three doshas in equal balance is a healthy person. A person with a dosha imbalance is unhealthy. Ayurveda helps you create a healthy lifestyle to balance your doshas. It involves diet, mediation, exercise and self-massage. Ayurvedic self-massage is called Abhyanga. In Ayurvedic medicine, it's an important part of your daily routine. This form of self-massage is done with oil. You can use whichever type of oil that is appropriate for your dominate dosha. Vata = Sesame Oil Pitta = Coconut Oil Kapha = Olive or Mustard Seed Oil Sesame oil is the most commonly used oil for Abhyanga. It is full of antioxidants and has anti-inflammatory properties. Don't use roasted sesame oil. The antioxidants in the oil are destroyed in the roasting process and the smell is strong. You can use any Massage-Therapy-Benefits.net Page 9 of 15 If you find this information useful please share it. type of natural massage oil if you can't find these specific oils. Make sure the whatever oil you use is cold pressed. Ayurvedic massage calls for the purification of the oil. I usually don't do this, but you may want to try purifying your oil. You can purify up to 1 quart of oil at a time. Place oil in large pan and heat it to 212 degrees Fahrenheit. Once the oil is heated to that temperature remove it from the heat and let it cool. Please be careful when heating oil. It can be dangerous. Never leave it unattended. My clumsiness is why I don't do it. Traditionally, Ayurvedic massage oils are infused with herbs and flowers that have medicinal properties. You can purchase Ayurvedic massage oils online. You can add your favorite essential oils to the massage oil. Add oils to soothe or energize. Remember that certain oils aren't good to use with certain conditions. Check out a list of oils and their benefits on Massage-Therapy-Benefits.net' s essentials oils page. I put my massage oil in a small squeeze bottle. This helps me control how much I put on my hand more easily. You may want to heat your oil by placing your bottle of oil in a bowl of warm water before your massage. If not, you can just warm it by placing some in the palm of your hand and rubbing your hands together before putting the oil on your body. Place a towel down where you'll do the massage. For Abhyanga, you should use a generous amount of oil. The towel will get oily so choose a towel that you Massage-Therapy-Benefits.net Page 10 of 15 If you find this information useful please share it. don't care about. You can use the same one again and again for your massage. Do your massage in a warm room where there is no draft. It's best to do the massage in the morning before you shower. I usually do my massage in the bathroom. Abhayanga consists of long fluid strokes like effluerage, but done more briskly and circular strokes around the joints. Yous should start by massaging your scalp. This way you don't have to worry about getting oil in your hair. If you're going to wash your hair anyway you may want to be oil in it. Oil can help condition and soften the hair. Once you finish massaging your scalp work your your down the rest of your body. Pay close attention to places where you feel sore and do some petrissage or friction on those areas. Once your all oiled up sit on your towel and close your eyes and relax for a few minute. This lets the oil soak into your skin. Then take your shower or bath. Don't slip. If you've massaged the soles of your feet they're slippery. I skip the soles of my feel so I don't break my neck in the shower. For the few extra minutes you spend in the bathroom every morning giving yourself a massage, you'll get a number of benefits. smoother softer skin increased alertness improved circulation stimulation of nerve endings I really notice the increased alertness. I'm not a morning person, but doing my self- massage helps wake me up. Massage-Therapy-Benefits.net Page 11 of 15 If you find this information useful please share it. Massage-Therapy-Benefits.net Page 12 of 15 If you find this information useful please share it. Do-In Do-in, pronounced dough-een, is a form of self-massage that was originally practiced by Taoist monks. It follows the principles of Traditional Chinese Medicine (TMC). In TMC the body is believed to have various pathways called meridians that energy or chi flows through. These pathways flow through certain organs. Each meridian is named after an organ it flows through. If the energy in a meridian is blocked it causes dysfunction in the body and in the organ the meridian passes through. Do-in combines meditation, stretching exercises, and self-massage. The self massage piece of do-in is what I want to focus on today. Do-in is best done in the morning, but can be done anytime of the day. You should not do do-in right after you've eaten a meal. Give some time for the food to digest maybe a couple of hours. No oils are required in do-in. Ideally, you should be in a relaxed environment without distractions, and you should be wearing loose comfortable clothes. A do-in session could take as long as 30 minutes or as little as 5. In do-in, you use your loose fist and finger tips to tap your body. Other strokes used in do-in include pressing, rubbing and kneading. Here is an example of a simple do- in routine. Use your loose fist to tap the top, sides and back of your head. Start from the center of your forehead and working out, use your fingertips to rub in a circular motion. Massage-Therapy-Benefits.net Page 13 of 15 If you find this information useful please share it. Massage your temples with gentle circular motions. Rub you cheeks and jaw using the same motion. Massage both of your ears by squeezing and rubbing them. Use your fingertips to brush down the front of your neck. Knead the back of your neck. Now stretch your neck on all sides. Don't do a circular motion with your neck. Just give it a good stretch in all directions. With your loose fist tap the top of your shoulders starting from the neck and working your way out. Knead your shoulder muscles. Use your loose fist to tap down the inside of your arm and up the outside of your arm. Thoroughly knead your arm muscles to work out any soreness. Stretch your wrists. Use a circular stroke to massage your palm. Massage each finger by squeezing and releasing from the base all the way up to the tip. Shake out your arm gently. Repeat on the other arm. Tap your ribcage with your fingertips. Slap the side of your ribcage with your palm. Use your loose fist to tap your back and buttocks. When tapping your back avoid the kidney region. Use your fist to tap down the inside of your leg and up the outside. Knead your leg muscles. Squeeze and release your calf muscles. Rotate your ankle. Tap the sole of your feet with your fingertips. Massage-Therapy-Benefits.net Page 14 of 15 If you find this information useful please share it. Massage the sole thoroughly and massage each toe. Bounce your leg gently to shake it out. Repeat on the other leg. Lie on the floor for a few minutes, breathe deeply and relax. If you want to learn more about do-in you can take a course. It involves more than this brief routine. Learning the philosophies and exercises used in do-in can improve your health and positively impact your life. Massage-Therapy-Benefits.net Page 15 of 15 If you find this information useful please share it. Conclusion With these new routines you're equipped to start making self-massage part of your life. As you practice self-massage you'll feel healthier and more grounded. Having a simple full body self-massage routine that you practice regularly will help prepare you to treat muscular dysfunction when it occurs. Choose one of these styles of self- massage and try it for 30 days. That's how long it will take before you begin to notice a difference in the way you feel. Combine these self-massage techniques with a healthy diet, regular exercise and meditation and you'll have the perfect combination for a long and healthy life. If you found this ebook useful please let other people know about it by Twitter, Facebook or your blog or website. You can also link to Massage-Therapy-Benefits.net to help educate others about the benefits of massage. Massage-Therapy-Benefits.net Page 16 of 15 If you find this information useful please share it.
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