Detailed instructions with a bunch of photos and videos.
Why do legs massage
- Massage relieves stress, reducing the level of adrenaline, norepinephrine and cortisol.
- Helps to fight pain, reducing the activation of pain receptors in the muscles.
- Helps to fight inflammation, reducing the number of cytokines.
- Accelerates blood flow in the muscles and tissues, improves the outflow of lymph.
When you can not do foot massage
Refuse massage if you have:
- Skin diseases.
- Skin damage: wounds, burns, frostbite.
- Acute inflammatory process.
- Thrombosis.
- Phlebeurysm.
- Tendency to bleeding.
How to choose a cream or massage oil
There are several classic options: Creams “Alice”, “Nega”, “Ballet”. They have been used for a very long time, they are cheap, do not cause allergies even in children and provide good sliding of the hands on the skin. The colorless oil Johnson’s Baby is also suitable. It is used even for babies, which means it does not cause allergies or irritation.
If you prefer natural oils, choose those that do not make pores much:
- Shi;
- hemp;
- Argans;
- almond;
- avocado;
- jojoba;
- grape seeds.
You can also add aromatic essential oils to them: 10 grams of basic oil 4 drops of essential.
How to do legs massage to yourself or another person
Lifehacker collected classic massage techniques: it relaxes muscles well and improves blood circulation.
Some movements will be difficult to use for self -massage – just miss them and do what is convenient to do.
Masseurs usually spend 30-60 seconds on each movement. But you can adjust the time, focusing on sensations.
Warming up
Stroke your foot from caviar to the thigh for about a minute, capturing the gluteal muscles, and back.
Stop massage
Pull the lifting of the feet with the thumb from the toe to the heel.
Mash the foot with your fingers, resting your palms in the back. It is convenient to do it both to another person, and for yourself.
Gentlyeach finger.
Massage of the calf muscles
Rub the head with your palm.
Glide with your thumbs and palm in a straight line from ankle to your knee.
Make circular movements with two palms.
Massage hips and buttocks
Pull your thigh with your palm with circular movements from the knee to the buttock.
Mash the thigh with two hands. Imagine like knead the dough.
Pick the thighs of your fingertips. Do not press much on the inner surface of the thigh.
Mash the thigh with double ring movements.
Grab your leg with both hands and slide from the knee to the buttock.
Make a “nettle”: slide your hands alternately up and down.
When the leg warms up, try to knock on it with the edge of the palm or palm collected by a boat.
Complete the massage by stroking with which you started.
In this collection – a video from which movements are taken. You can simply fully copy the work of masseurs.
How to do self -massage of the legs with balls and rollers
Massage with a tennis ball or special massage rollers and balls provides a deep effect on the muscles and connective tissue, warms up and relaxes the clogged muscles.
Massage videos can be bought at a sports store or ordering on AliExpress. There you can also find massage balls, single or double, or just buy balls for playing tennis.
Remember several self -massage rules using massage rollers and balls:
- Roll the body slowly.
- Do not roll the joints.
- Spend on each muscle group for at least two minutes.
- If you feel pain and severe discomfort, reduce pressure. In addition, if the pain is felt at a specific point, you may not affect it directly, but roll out nearby areas.
Massage of the front side of the thigh (quadriceps)
Put your hands on your forearms, put the video under the front of the legs and fall on it with your whole body. Roll the front of the legs from knee to thigh.
Hip back massage
Roll the back side of the leg from knee to thigh. To enhance the effect, put your foot on your foot.
Massage of the inside of the thigh
Bend your leg and put a video under the inside of the thigh.
Massage of the gluteal muscles
Sit on the video, put your hands on the floor. Put the lower leg of the right leg on the right and roll out the right gluteal muscle. Then change your legs and roll out the left side.
Massage IKR
Sit on the floor, put the video under the caviar, rise on your hands and roll out your muscles. To enhance the effect, put your foot on the leg – this will increase the pressure on the video.
Stop massage
Remove your shoes and step on the massager. Roll it under the foot, crushing the body w8. You can use the same massage or buy special models for stop.
And be sure to watch the video of Life Haker about self -massage of the whole body.
Why do legs massage
- Massage relieves stress, reducing the level of adrenaline, norepinephrine and cortisol.
- Helps to fight pain, reducing the activation of pain receptors in the muscles.
- Helps to fight inflammation, reducing the number of cytokines.
- Accelerates blood flow in the muscles and tissues, improves the outflow of lymph.
When you can not do foot massage
Refuse massage if you have:
- Skin diseases.
- Skin damage: wounds, burns, frostbite.
- Acute inflammatory process.
- Thrombosis.
- Phlebeurysm.
- Tendency to bleeding.
How to choose a cream or massage oil
There are several classic options: Creams “Alice”, “Nega”, “Ballet”. They have been used for a very long time, they are cheap, do not cause allergies even in children and provide good sliding of the hands on the skin. The colorless oil Johnson’s Baby is also suitable. It is used even for babies, which means it does not cause allergies or irritation.
If you prefer natural oils, choose those that do not make pores much:
- Shi;
- hemp;
- Argans;
- almond;
- avocado;
- jojoba;
- grape seeds.
You can also add aromatic essential oils to them: 10 grams of basic oil 4 drops of essential.
How to do legs massage to yourself or another person
Lifehacker collected classic massage techniques: it relaxes muscles well and improves blood circulation.
Some movements will be difficult to use for self -massage – just miss them and do what is convenient to do.
Masseurs usually spend 30-60 seconds on each movement. But you can adjust the time, focusing on sensations.
Warming up
Stroke your foot from caviar to the thigh for about a minute, capturing the gluteal muscles, and back.
Stop massage
Pull the lifting of the feet with the thumb from the toe to the heel.
Mash the foot with your fingers, resting your palms in the back. It is convenient to do it both to another person, and for yourself.
Gentlyeach finger.
Massage of the calf muscles
Rub the head with your palm.
Glide with your thumbs and palm in a straight line from ankle to your knee.
Make circular movements with two palms.
Massage hips and buttocks
Pull your thigh with your palm with circular movements from the knee to the buttock.
Mash the thigh with two hands. Imagine like knead the dough.
Pick the thighs of your fingertips. Do not press much on the inner surface of the thigh.
Mash the thigh with double ring movements.
Grab your leg with both hands and slide from the knee to the buttock.
Make a “nettle”: slide your hands alternately up and down.
When the leg warms up, try to knock on it with the edge of the palm or palm collected by a boat.
Complete the massage by stroking with which you started.
In this collection – a video from which movements are taken. You can simply fully copy the work of masseurs.
How to do self -massage of the legs with balls and rollers
Massage with a tennis ball or special massage rollers and balls provides a deep effect on the muscles and connective tissue, warms up and relaxes the clogged muscles.
Massage videos can be bought at a sports store or ordering on AliExpress. There you can also find massage balls, single or double, or just buy balls for playing tennis.
Remember several self -massage rules using massage rollers and balls:
- Roll the body slowly.
- Do not roll the joints.
- Spend on each muscle group for at least two minutes.
- If you feel pain and severe discomfort, reduce pressure. In addition, if the pain is felt at a specific point, you may not affect it directly, but roll out nearby areas.
Massage of the front side of the thigh (quadriceps)
Put your hands on your forearms, put the video under the front of the legs and fall on it with your whole body. Roll the front of the legs from knee to thigh.
Hip back massage
Roll the back side of the leg from knee to thigh. To enhance the effect, put your foot on your foot.
Massage of the inside of the thigh
Bend your leg and put a video under the inside of the thigh.
Massage of the gluteal muscles
Sit on the video, put your hands on the floor. Put the lower leg of the right leg on the right and roll out the right gluteal muscle. Then change your legs and roll out the left side.
Massage IKR
Sit on the floor, put the video under the caviar, rise on your hands and roll out your muscles. To enhance the effect, put your foot on the leg – this will increase the pressure on the video.
Stop massage
Remove your shoes and step on the massager. Roll it under the foot, crushing the body w8. You can use the same massage or buy special models for stop.
And be sure to watch the video of Life Haker about self -massage of the whole body.