Self-massage of the left buttock
Self-massage of the feet begins with a massage buttocks. In the standing position, transfer the weight of the body to the right leg; the left is slightly bent at the knee, drawn back to the side and touches the floor with a toe. With the palm of the left hand, stroke the left buttock from the gluteal fold up to the crest of the ilium. Base the left palm, pressing vigorously, perform the squeezing of the gluteus muscle in the same direction as with stroking.
After completing the squeezing, stretch the same muscles with one hand (ordinary kneading). Straightened fingers of the left hand slightly, but firmly grasp the gluteus muscle near the gluteal fold. Doing rotational movements in the direction of the little finger and shifting the massaged soft tissues in the transverse direction, simultaneously push the brush from the bottom up. Ordinary kneading can be supplemented or replaced by spiral kneading with phalanxes of bent fingers or by kneading the base of the palm. In this case, rotational movements are also made in the direction of the little finger.
Easily grasping the gluteal muscles with the thumb of the left hand on one side and the little finger, the ring finger and the middle finger, on the other, make a shake. Finish self-massage by stroking.
Self-massage of the left hip
Start with the self-massage of the back of the thigh. Sit with your right side on the edge of the bed. Right leg bend at the knee, put on the floor on the whole foot, and the left, also bent at the knee, to the side on the toe. The heel of the left leg should be raised 4-6 centimeters above the floor surface.
With the palm of the left hand, do stroking, and with the edge of the brush on the side of the little finger-squeezing the muscles of the hamstrings from the popliteal fossa to the gluteal fold.
After squeezing, perform an ordinary kneading of the same muscles. To do this, straighten the fingers of the left hand tightly grasp the massaged muscles just above the popliteal fossa and slightly pull them. Rotate the brush in the direction of the little finger, move the muscles toward the four fingers. Do not unclench your fingers, return the brush to its original position. And, finally, by loosening the grip, release the muscle. Push the brush upwards and in the same way gradually blur the next segment of the hamstrings back.
Grabbing the muscles of the back of the thigh with your thumb, little finger and anonymous, make a shake. Performing oscillatory movements in the direction transverse to the axis of the femur, simultaneously move the brush from the popliteal fossa to the gluteal fold and back.
After that, the back surface of loose fingers, tightly clenched into a fist, perform a pat on. Repeat shaking.
Finish the self-massage of the back of the thigh by stroking.
Sit on the bed with your left foot on it, lower it to the floor. Under the knee of the left foot, for a more complete relaxation of the muscles, place a roller 10-12 centimeters in diameter. Make a rectilinear alternate and combined stroking of the front and outer surfaces of the thigh from the knee to the hip. With rectilinear stroking, both brushes perform rectilinear movement, but the right moves with the so-called forward stroke (the hand slides forward with the inner edge of the palm from the side of the thumb and index finger), and the left moves backward (the brush slides forward with the rib from the little finger). When the first hand finishes stroking, the second one starts. Combined stroking is also performed. But the left hand does not straight, but zigzag motion. The inner thigh is stroked in the same way,
Folding the fingers of your left hand together and pressing the big one to the index, make pressing of the front and outer surfaces of the thigh, pressing on the massaged tissues with the base of the palm and the bump of the thumb. Squeezing the inner surface of the thigh is done similar to the palm of the right hand. In both cases, the brushes move backward. More vigorous performance of the reception is facilitated by additional pressure with the edge of the free palm from the little finger on the base and the throat of the thumb of the wrist that produces squeezing.
The fingers of the left hand should be slightly compressed into a fist and by its crest perform straightening of the outer surface of the thigh from the knee to the hip joint.
Then proceed to warm up the muscles of the front, outer and inner surfaces of the thigh. The technique of ordinary kneading of these muscles is the same as the muscles of the hamstring, with the only difference that the massaging moves forward. On the external front surface of the left thigh kneading is done with the right hand, on the inner-left. To enhance the effect of reception, the brush of the free hand is placed on the wrist of the massaging hand so that the fingers are above each other. The kneading performed in this way is called a “double neck”.
Relaxing the muscles of the thigh and capturing them with the thumb and little finger, perform shaking, producing a vibrating motion in the transverse direction to the hip axis and simultaneously pushing the hand from the knee to the groin and back. Shaking the muscles of the anterior surface of the left thigh is done by the left hand with the back stroke, with the inner-right hand and also with the back stroke.
Behind shaking followed by percussive techniques: chopping, tapping, patting the outer and front surfaces of the thigh. Make sure that the muscles in these exercises are relaxed. Percussion techniques are not performed on the inner surface of the thigh!
Chopping. The brush is straightened, the fingers are widely divorced and relaxed. The blow is applied by the little finger, and the remaining fingers at this time close and thereby strengthen the action of the reception. It is performed exclusively only along the muscle fibers.
Felting. Fingers are half-clenched in a fist, the hand is somewhat deployed inside. The blow is applied by a little finger, slightly separated from the other fingers, which helps to soften the impact.
Pat. The impact is applied by the back surface of the fingers, not tightly compressed into a fist.
Shock techniques can be performed with one or two hands alternately. In the latter case, the distance between the hands should not exceed 3-5 centimeters.
After percussion techniques, make a shake again. Finish the self-massage of the front surface of the thigh by stroking.
Self-massage of the left knee joint
Without changing the position, perform a concentric stroking of the left knee joint. Hands should be placed on the knee joint with the palms down as close as possible to each other so that the thumbs are on the inside of the joint. Simultaneously, with both brushes, make circular motions (left versus stroke, right-hand clockwise).
After stroking, rub the knee joint. For this brush, arrange so that the edges of the palms on the side of the little fingers touch the roller, placed under the knee joint. Rubbing should be done with the base of the palms and the bumps of the thumbs in the up and down direction. In the lowest position, a circular rubbing of the regions around the head of the tibia is performed on the lower leg, and in the extreme upper, the femoral condyles.
The thumbs of both hands are located on the front surface of the thigh just above the knee joint and, using them as a support, with the pads of the four fingers of both hands, making spiraling rotational movements towards the little fingers, rub the knee joint around the kneecap.
After rubbing several times, bend and straighten the leg in the knee joint. Complete the self-massage of the knee joint with a concentric stroking.
Similarly, by changing the position of the legs and the other hand, self-massage of the right buttock, right thigh is performed. The right knee joint is massaged simultaneously with both hands. Technique of techniques performed by two hands in the process of self-massage of the right hip remains the same, only the position of the hands changes.
Self-massage of lower leg
Sit on the edge of the bed with your left side. The left leg, bent at the right angle of the knee, is placed on the outside of the foot on the bed, the right foot on the floor. The palm is left, put your hands on the knee of your left foot. The right hand is across the shin, just above the ankle joint. With the palmar surface of the four fingers of the right hand, stroke the front and outer surfaces of the left tibia from the bottom up.
Using the right hand, fix the left knee. The palmar surface and the thigh of the left thumb, located across the shin, perform the squeezing of the same surfaces of the left shin.
Again, place your left hand on the knee of your left foot. Vigorously pressing on the massaged muscles with the pads of the four closed fingers of the right hand and making them rotational movements towards the little finger, perform a spiral kneading of the front and outer surfaces of the left shin from the ankle to the knee joint. After kneading, repeat stroking.
The left leg, bent at the knee, put on the heel. Place a roller under the foot. Brush the left arm is not strong, but tightly wrap the shin in the Achilles tendon area so that the thumb is on the outer surface of the shin, and the four remaining – on the inside. Using the right hand, grasp the posterior surface of the shin slightly above the left one, so that the thumb is on the inner surface of the shin, and the four others on the outer leg. With the palms of both hands, alternate rectilinear stroking of the gastrocnemius muscle from the heel to the popliteal fossa (do not massage the popliteal fossa).
With the bases of the palms and the thighs, make the left gastrocnemius muscle squeeze from the heel to the popliteal fossa. First its outer side (left hand) (photo 1), then inner (right hand).
Brush the right hand tightly grasp the gastrocnemius of the left calf at the upper edge of the ankle. With your fingers straight, pull the muscle slightly; pushing the brush from below upwards and making it rotational movements towards the little finger, perform an ordinary kneading of the left gastrocnemius muscle in reverse.
Put your left foot on the bed with your whole foot. Having grasped the left gastrocnemius muscle in the region of the lower third of the lower leg with the little finger and the thumb of the left hand, perform shaking of the left gastrocnemius muscle, pushing the arm upwards to the popliteal fossa, then backwards.
In the back of the fingers of both hands, not loosely compressed into a fist, do patting of the gastrocnemius muscle. Repeat shaking, and then do stroking.
Self-massage of the right leg is done similarly.
Self-massage of foot, Achilles tendon and ankle
Sit on the edge of the bed. The left leg is bent in the knee and the outer side of the leg is placed on the knee of the right leg. With palms of both hands, grasp the foot and make a rectilinear alternating stroking of the sole and back of the foot from the fingertips to the back of the heel (on the sole) and to the ankle (on the back side of the foot). When the left hand finishes stroking the back of the foot, the right hand starts stroking the soles.
With your left hand, fix the foot in the ankle. Fingers of the right hand grasp the thumb of the left leg so that the pads of the index and middle fingers are on the bottom, on the plantar side, and the cushion is large-top. Do rotational or rectilinear movements from the tip of the big toe to its base. Do the same for other fingers. Perform active and passive (with the help of the right hand) movement of your fingers – flexion and extension, rotation.
In the same position with the palm of the right hand, straighten the soles of the soles from the fingers to the heel, then with the comb of the fist-rectilinear trimming in the same direction and complement it with the spiral grinding of the sole with the back surfaces of the middle phalanxes of the bent fingers of the right hand.
Without changing the position of the legs, grasp the heel of the left leg from below, so that the thumb of the right hand is on the inner surface of the heel, and the other four on the outside. Perform a pincer-like stroking of the outer, inner and back surfaces of the heel. In this case, the thumb and the four others aspire to meet each other and join on the back surface of the calcaneus.
Do not change the position of the fingers of the right hand, straighten straightening the left heel. To do this, alternately with four fingers, then with the thumb of the right hand rub the heel from below to the heel of the heel (located on the back of the heel). Then, alternately, then with four fingers, making rotational movements in the direction of the little finger, then with your thumb moving along the clockwise direction, make a spiral grinding of the heel (photo 2).
Now, with the palm surface of the fingers of the right hand, perform a pincer-like stroking of the Achilles tendon, and then with the fingertips of the same hand, a tongue-shaped rectilinear and spiraling grinding of the tendon. In the process of gum-like grinding, the Achilles tendon is massaged simultaneously from two sides, with a spiral-like one on the outside (with four fingers), then with the inner (thumb) (photo 3).
Take the position shown in photo 4. With the palm of your right hand (four fingers on the outside of the foot, large on the inner side), straighten the rear area of the foot (rectification) (photo 4).
Using the fingers of the left hand, make a rectilinear, and then a spiral grinding of the interplastic spaces of the foot in the direction from the base of the fingers to the ankle.
Having tightly grasped and slightly squeezed the foot with the brushes of both hands (thumbs on the back surface, the rest on the sole), alternately with the hand movements up and down, mash the feet (photo 5).
The palms of both hands, located across the shin, grasp the ankle, as shown in photo 6. Perform a concentric stroking of the joint. The technique of performing this technique is similar to concentric stroking of the knee joint.
Having placed the thumbs of both hands on the front surface of the shin (5-7 centimeters above the ankles), and the pads of the four closed fingers of both hands on the front surface of the joint (along the joint slot), simultaneously making the pads of the four fingers rectilinear or spiraling movements from top to bottom and from bottom to top, rub the ankle joint.
Now put your right foot on the floor and, putting your left foot on her knee, perform active and passive flexions, extensions, turns of the foot outward and inward, and also the rotation of the foot in the joint in both directions.
Complete the self-massage of the foot, Achilles tendon and ankle stroking. Then grab the left leg in the ankle with both hands. Slowly, sliding the palms of both hands along the leg to the pelvis, perform a general stroking of the lower leg and thigh.
Similarly, changing the starting position, the other hand performs self-massage of the foot, Achilles tendon and ankle joint of the right leg.Self-massage feet