Why Self-Massage Is So Important at a High Age

Massage is able to restore vital functions, which are especially weakened over the years. Through massage, you can improve muscle nutrition, increase their contractility and extensibility, activate the removal of decay products. After massage, the performance of the muscles increases, while at complete rest it goes to zero.

Massage should be done towards the heart and lymph nodes. They are in the groin, under the arms, under the knees and elbows. Massage is recommended after gymnastics or walking, so that the muscle groups and joints massaged are relaxed. The time is approximately 15 minutes.



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When massage is used such massage movements as stroking, rubbing, kneading, patting, shaking. Of all this, you may not know anything except kneading. When kneading with the fingers, they capture the muscle, slightly pull it away and, squeezing individual areas, gradually move the fingers from one end of the muscle to the other, from the periphery to the center.

How to do a massage

1. Sit on the floor or on the couch, put your back on it. Keep your legs half bent and slightly apart. Stroke and rub your toes, ankle joint, Achilles tendon. Knead your calf muscles and tibia. Rub your knee joint. Do not massage under the knee under any circumstances.
   
   
   
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2. Sit on the couch and lean on your back. Put one foot on the couch and put the other down. Massage the front and inner surface of the thigh.
   
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3. Lie on your side and proceed to stroking, rubbing and kneading the outer surface of the thigh.
   
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4. Stand up straight, transfer the weight to one leg and massage the gluteal muscles to the other. Use all possible massage movements in turn. Change your position and start to massage the other buttock.
   
   
   
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5. Stand up straight, put your legs together. Put your hand back and start stroking and rubbing the lower back to eliminate clamps in the back muscles.
   
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6. Intercostal muscles and chest muscles also need warm-up. They are rarely involved in everyday life, and massage is one of the few ways for them to come to the tone. As for the stomach, it will be enough to strok in a circle, clockwise. Do it lying down.
   
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7. Sitting knead your fingers, palms, hands, wrist joints, rub the muscles of the forearm, shoulder and back of the head. When doing a massage, be sure to use oil. Follow the rules of hygiene: before the procedure, wash the whole body and dry. Look at all areas of the skin, if there are problems, do not massage them.
   
   
   
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Unfortunately, back massage at home It's hard to do it on your own. But there is a way out - to use additional means: massage rollers and brushes. Or replace the massage with exercise.