Self-massage is one the quickest and most affordable methods to get relief from muscle pain. The tips for massage are very simple. Anyone can follow them. These guidelines can help to prevent injuries, improve mobility and reduce discomfort.
Although this is safe advice given by a professional registered massage therapist, you should stop when you feel any discomfort or consult with your doctor for any specific medical condition prior to trying the massage.
1. Check and adjust your postural habits: Do your legs cross when you sit? Do you place your feet with your money in your pocket? Must you turn your neck toward the side to gaze at your computer screen? Do you do repetitive movements? Do you frequently carry an infant on one side? If you answered yes to any of these questions it is likely that you’re creating muscle imbalances, which,Maltepe masöz even though may seem harmless now, are in fact precursors to injuries. Correcting the source is the best method to relieve pain.
2. Hydrotherapy: Should you ice? Or not ice? That’s the question that is often asked when it comes to muscle injuries or relief. If in doubt, apply ice for a maximum of 10 minutes. Ice is usually utilized to reduce inflammation (an excessive healing reaction that can cause redness, pain swelling, and pain) and is usually experienced in the aftermath of an accident, such as an ankle injury. The use of heat is limited to when there is no inflammation. Its function is to enhance circulation, which helps in healing. It helps calm the nervous system and decreases tension in muscles. 20 minutes is sufficient.
3. Self-massage The tennis or golf balls are great tools to use when you need immediate relief from muscle pain. It is possible to use the ball to massage your shoulders and neck with the palm of your hand to relax tension in your neck muscles. By placing it on the floor you can lay the upper part of your back (the soft area that lies between your shoulder blade and your spine) or your lower back (avoiding the spine) on top of it. Maintain your knees bent while you move your legs to keep your body’s movement over the ball. Another self-massage tip for sciatica is to rest on the ball on a chair using your hands over the armrest to support you and for pressure control.
4. stretching: Think of the muscle like the elastic bands. It is likely to extend further and faster in warm temperatures than when it is cold. The same principle applies for a muscle. To stretch neck muscles that are tight take a look straight ahead and bend your neck such that your ear is leaning towards the shoulder on that same side. You could also add an additional weight to your hand and hold for 2 mins or 30 seconds. Repeat four times. Repeat the exercise on the opposite side. It might seem like a lot of time but it’s vital for muscle memory. A shorter time than 30 seconds is useless. Another way to stretch the hips, buttocks as well as the lower back region is to lie straight on a 90 degree angled chair and then cross the right ankle with either the knee of your left or thigh. The right hand should be placed on the knee that is bent to the right and lean forward gradually using pressure on the knee in order to increase the stretch. Then, feel a stretch that is painless and keep it for 2 minutes or 30 seconds repeating 4 times. Repeat the exercise for the opposite leg.