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Foot massage. Massage exercises for slimming thighs. Features of self-massage are

People who spend a lot of time on their feet or vice versa, move little, just need to periodically massage the lower limbs. Due to low activity, stagnation of blood occurs, which eventually leads to many diseases. A foot or foot massage done in a salon or at home will bring many benefits. A properly performed procedure will relax the muscles, relieve discomfort after a hard day's work, and prevent the development of many ailments.

What is foot massage

Mechanical impact on the tissues of the lower extremities is an excellent prevention of longitudinal or transverse flat feet and varicose veins. Foot massage is especially useful for a person, because all the load falls on them. Chinese masters have long advanced in mastering massage techniques. Since ancient times, the procedure has been done to save a person from insomnia. Massage movements on the legs contribute to the overall relaxation of the body. After a massage of the lower extremities, nervousness disappears, sleep becomes stable.

The modern technique of foot massage is the impact on the muscles of the knee, hip, ankle joint, as well as on the feet and fingers. It is not necessary to contact the professionals in the salon. To get rid of heaviness in the legs, you can ask to massage the feet or other parts of the lower extremities of a loved one, or massage the legs yourself. This unique action heals the entire body as a whole.

Benefit

The main advantage of massage of the lower extremities is the stimulating effect on the whole organism. This effect is achieved due to the fact that on the legs and feet there is the largest number of important reflex points, each of which is responsible for the work of a particular organ. For example, several nerve endings responsible for the condition of the spine are located on the arch of the foot. By stimulating them, you can get rid of back pain. Massage of the toes has a positive effect on the gums, teeth, eyes, heart, ears and sinuses.

Indications

Doctors advise to regularly carry out a variety of massage techniques for the legs, and especially for the feet, to restore the functions of the digestive tract, with nausea, arrhythmias, and for the prevention of acute respiratory infections. In addition, massage of the lower extremities helps with:

problems of the musculoskeletal system;
circulatory disorders;
diseases of the reproductive system;
kidney pathology;
depressive disorders.

Contraindications

No matter how useful the massage procedure is, it also has contraindications. There are few absolutes - the acute stage of any ailment and fungus on the legs. The remaining contraindications are relative, that is, they require consultation with a doctor and a cautious approach:

oncology of any etiology;
phlebeurysm;
pregnancy;
osteoporosis;
pathology of the small joints of the foot;
diabetes.

If you make your own decision about massage under these conditions, then serious health complications can arise. During pregnancy, during the stimulating effect on the feet, relaxation of the uterine muscles occurs, in which there is a risk of premature birth (miscarriage). Some malignant tumors can also be activated by massaging the corresponding reflex points.

How to do a foot massage

To begin with, you should put a pillow under the knee part or a towel rolled up so as not to feel pain when exposed to the muscles. In order for the procedure to take place in a comfortable environment, it is necessary to maintain a normal temperature in the room, and so that the second leg does not freeze, cover it with a terry sheet. The procedure can be performed at any time, for example, before a pedicure or before going to bed. It is recommended to use a cream, special lotion or massage oil for massaging.

Classical

The massaged lies on the stomach, a roller is placed under the knees. With a straight palm, the massage therapist performs light strokes from the ankle to the knee. After that, you should massage with increased pressure. For 3 minutes, the masseur alternates rubbing and stroking. Then kneading begins, which affects the nerve endings. At the end, the process is again replaced by stroking, taking an average of five minutes.

Therapeutic

Massage movements are performed from the ankles to the subgluteal fold, including the popliteal region. The procedure is used to restore the body after arthritis, arthrosis, flat feet, gout or past injuries of the legs and spine. The procedure should be directed by a doctor, and it should be done exclusively by a professional. You should first find out how much a foot massage costs, and whether they do a treatment option in the chosen salon, because even in Moscow you can’t find a good specialist everywhere.

Relaxing

You don't have to be a professional to perform a relaxing massage. To make it yourself, you first need to warm up your legs. This is done by stroking movements with massage oil. Then you should clasp the heel with both hands and rotate the ankle. Then do the same with the knee joint. Next, you can move on to the sole and toes. Within 10-15 minutes they need to be kneaded, squeezed and stroked in random order.

Reflex

This massage technique is performed by a professional (chiropractor). By massaging certain areas on the feet, it is easy to put the nerves in order, strengthen the immune system, and improve the body. The specialist presses on certain active points that are responsible for the work of a particular organ. The pressure force, in this case, should change from strong to weak and vice versa. Acupressure is very similar to acupuncture and modern Thai, but was discovered three thousand years ago by ancient Chinese scientists.

Foot massage at home

In order not to pay a high price for the procedure to professionals, you need to learn how to massage the lower extremities yourself. Self-massage should begin with warming up the hands. To do this, rub your palms intensively against each other. Leg movements should be smooth, starting from the calf muscle to the knee, and then moving towards the pelvis. To warm up the thighs on the inside, the intensity of movements should be reduced, and on the outer surface, increase, but in moderation. It is necessary to follow the rule: hands slide along the leg only in the opposite direction.

Foot massage

After warming up the foot, you need to clasp it with your hands and stretch it several times between the palms, moving towards the heel from the fingers. Then you need to stretch the outer edge of the foot. This is done by pressing movements with the elbow or the edge of a bent fist and tapping the fingers on the heel. After fixing the massaged leg, you should gently twist the heel in different directions with your hand. In the end, it is necessary to stretch the muscles around the lower joints of the fingers in a circular motion.

shins

Movements are performed from the calf of the leg to the popliteal cavity. Kneading should begin with stroking, smoothly turning into straight-line rubbing, intense pinching and rotation of the palms. Manipulations should be moderately energetic so as not to harm the muscles of the lower leg. Massage is performed with the middle part of closed fingers, the lower part of the palms and fists. The number of repetitions for one lower leg is up to 7 times. After stretching the calf muscle or damage to the ligaments, massage should be carried out with minimal intensity without movements for an anguish.

toes

The procedure is especially appreciated by women who regularly wear high-heeled shoes. So that over time the joint of the base of the thumb does not deform, such massage sessions should be carried out periodically. During the procedure, the pads are first kneaded, then each phalanx is carefully scrolled. The masseur alternately moves first along and then against the trajectory of the clock hand. For additional load, you can apply the extension-flexion of the toes.

thigh muscles

The procedure consists of two stages: working out the front and back of the thigh. The order is arbitrary. Movements include stroking, kneading, rubbing, gentle squeezing with both hands. Such techniques easily remove cellulite, lymphatic drainage of the skin occurs, which helps to get rid of stretch marks, wrinkles, and improves skin condition. Useful vibrating actions that produce from the knee to the hip joint.

How to massage yourself

You can use foot massagers at home or learn how to do lymphatic drainage massage yourself. The peculiarity of the procedure is in wave-like soft movements carried out along the lymph to the lymph nodes. Massage is carried out to prevent varicose veins, relieve leg fatigue and for weight loss in the hip area (in combination with a diet). The impact occurs on soft tissues (their upper layers) for cleansing. As a result, toxins are removed, the process of splitting subcutaneous fat is enhanced. Self-massage should be carried out at least 1 time in 7 days.

Video: how to do a foot massage

Legs, legs, you intoxicating, or shoes easier? So, or something like that, I want to turn in the evening to my legs, which receive a solid portion of loads both during our work and during rest.

Regardless of whether we sit at work all day at the office desk, and in the evening in an armchair in front of a TV or computer, whether we stand at the counter, rush about with reports or teach light-kindness at the school board, our legs are tight.

Because of this, in the evenings they seem to be chained in iron shackles, swell and flatly "refuse" to perform their duties with the necessary speed.

Moreover, over time, they “please” with an extensive network of swollen veins, which not only worsen the attractiveness of the legs, but also threaten great health troubles in general.

Home or salon foot massage will help to avoid such a finale. How to do a foot massage at home? Taking into account such nuances as: weight, age, state of health and personal attitude to all these patting, pinching and stroking.

How to do a foot massage?

To do acupressure of the legs, it is important to master the technique and the basics of this procedure. It is highly desirable that during the procedure, the person receiving it does not sit, but sits comfortably on a couch, sofa or bed.

The impact on the leg muscles activates the blood and lymph flow, so you need to ensure their free movement throughout the body.

This is very well facilitated by the procedure. They are not badly combined and can be carried out in parallel. The effect will definitely be higher.

Tight accessories, as well as very tight clothing and socks, should also be removed. We are not talking about the cleanliness of the feet - everyone should know and observe this.

Preparatory techniques

Are your hands cold? You need to warm them up by intensively rubbing your palms together. Touching the "icicles" to the body will not only cause discomfort, but also stimulate the compression of blood vessels in the skin, which is highly undesirable.

The next stage is the gradual warming up of the surface of each leg with the help of strokes performed with light pressure.

The movements should be smooth, directed from the ankle to the knee, from the knee to the pelvis. Warming up the muscles of the thighs from the inside, the pressure and intensity of movements are reduced, from the outside they are activated, but in moderation.

At the same time, the rule of oncoming movement is observed: the hands on the leg must slide in the opposite direction.

Heading down, the effect on the skin is weakened, gently working only with your fingers. Moving up, connect to the work and the entire surface of the palms.

Finger massage

Especially appreciated by women who prefer to wear high-heeled shoes. Over time, this leads to deformation of the joint at the base of the thumb and the formation of the so-called "bone".

Several sessions of finger massage, if they do not completely get rid of such an "acquisition", will significantly reduce its size.

In the course of one procedure, each toe is first kneaded from the pad to the base, then each phalanx is carefully scrolled separately, moving clockwise and counterclockwise.

Flexion-extension of the fingers can be used as an additional load.

Foot massage

How to do foot massage? It is best to do this when the person is lying on their stomach. In this position, the muscles on the legs are most relaxed, so it is much easier to exert the desired effect on the dense skin of the inside of the foot.

To warm up and relax the muscles of the foot, they first stroke it, then, clasping it with their hands, stretch it between the palms 5 times, moving from the fingers to the heel - if the person is lying on his back, and vice versa - if on his stomach.
Then knead the outer edge of the foot with your fingers., perform pressing movements with the edge of a bent fist or with an elbow in the area of lift, tap their fingers in the area of \u200b\u200bthe heel, and then crush its edge.
After that, fixing the leg with one hand, gently twist the heel with the other. Holding on to the lower joints of the fingers, knead the muscles around them, make a movement to “separate” the bases of the fingers from each other.
Along the line of their placement in the foot, they pass the edge of the fist several times. The impact on the outer side of the foot (tapping, pinching, pressing) should be much more delicate, since the skin here is sensitive and delicate. The direction of movement is from the fingers to the lower leg.

When massaging the foot, do not forget about the points mentioned above. You can walk through them several times, the effect will only be positive.

Calf massage

The movement of the hands (neat kneading, rectilinear rubbing, rotation with the palms) is performed from the ankle to the hollow under the knee.

Moderately energetic, smooth manipulations are performed with the middle part of tightly closed fingers, fists, and the lower part of the palms. The number of repetitions for one leg is up to 7 times.

The gastrocnemius muscle - if not enslaved after excessive loads, is intensively pinched with an extensive grip, without making movements for an anguish.

Then they perform a series of chopping gestures, moving from the bottom up. The final stage is a squeeze towards the knee, followed by a series of light pats and strokes.

When the muscle is enslaved, the warm-up should be performed longer.

Foot bone massage

A protruding bone in the foot is a problem for many. To reduce pain inside the inflamed joint and try to return it to its previous state, it is recommended to complete a full course, including the following procedures:

A relaxing general foot massage will increase blood circulation inside it, and therefore stimulate metabolic processes in each joint.
Then the thumb is carefully taken a little to the side and numerous circular movements are made. First in one direction, then in the other. After that, the finger is pulled towards and away from itself several times, twitching.

Achilles tendon and ankle massage

We work with this area with the foot placed on the support. Method of work: pinching and stroking, alternating with rubbing movements.

Direction from joint to knee. Working on the joint, perform gentle rubbing and tapping with your fingertips.

After warming up, fixing the leg in one hand, they grab the foot with the other and perform 7 rotational movements in both directions.

thigh massage

The procedure is two-stage, consists of working out the back and upper thighs. Start is optional. The complex of movements includes stroking, kneading, rubbing, vibrating actions directed from the knee to the hip joint.

After seven repetitions of each of the elements, squeeze out with the palms, performing it towards the pelvis.

The final stage is vibrating movements with the whole palm pressed to the surface of the thigh, light tapping.

The complex of exercises includes: delicate, and then increasing stroking, pressure, light chopping movements in the muscle area, pinching and spiral fingering.

Performing these movements correctly, foot massage can give a strong effect for weight loss. Since the upper fat layer is intensively kneaded. In addition, you get an additional anti-cellulite effect.

This procedure is carried out both on the whole body and locally, so you can focus directly on the legs.

Movements are performed with fingers, palms, the side of a clenched fist. Direction: from the sacrum to the lower back, from the sacrum to the side of the inguinal lymph nodes.

Foot massage at home

With the right approach, a foot massage at home differs from a professional one only in the coherence of movements - if the procedure is performed independently or by one of the household members.

If there is no one to help, but you can’t do self-massage of the legs, or you want to completely relax during the procedure, then you can invite a specialist to your home.

Want to stretch your muscles, but there is no way to pay for the services of a specialist? A video on how to do a foot massage correctly will help you quickly master all the basic steps of the procedure.

Foot massage for flat feet

The procedure performed on babies in infancy will prevent flat feet from developing. For adults, the complex will relieve discomfort in the feet.

First, the lumbar spine is warmed up, which causes stimulation of the nerve endings in the legs.

If you are faced with a similar ailment in young children, then you must immediately, without delay, deal with this problem.

The effectiveness of treatment depends very much on the stage of the disease at which it was treated. Execution gives a strong effect in combination with massage procedures.

Then they knead the muscles in the legs and feet, increasing the time for working out the fingers, their lower phalanges and the Achilles tendon. Useful light tickling of the inner surface of the foot.

Foot massage after fracture

Until the moment of complete fusion of the damaged bone, in the absence of tissue ruptures over the damaged area and violations of the integrity of the main elements of the circulatory system, the skin near the gypsum is lightly stroked, pinched and tapped with fingertips.

Even such light movements lead to the activation of blood and lymph flow, which will provide both support for the muscle tissue in the diseased area and its speedy fusion.

After removing the cast and receiving confirmation of a successfully fused fracture, muscle tone is restored with the help of gentle rubbing, spiral fingering.

The impact is performed both over the injury site and in the areas adjacent to it, using light kneading techniques with muscle capture with fingers, vibrating actions (if they do not cause discomfort).

Indications and contraindications

Despite the fact that foot massage is a useful and pleasant procedure, it should be resorted to with an eye on the state of health.

Active warm-up of the feet and lower extremities should not be done by pregnant women, people with serious disorders in the work of the cardiovascular system, patients with thrombophlebitis complicated by dermatitis.

You can not perform active manipulations with a person who has an elevated body temperature or diseased joints in the acute stage.

For everyone else, a foot massage, especially taking into account the location of vital points, will allow you not only to pamper your body with a pleasant procedure and relax, but also significantly improve your health.

Probably, in the modern world you cannot find a person who has not heard about such a pleasant and relaxing procedure as massage. Some resort to such relaxation in the salon, someone asks their loved one for a massage. But there are people who calmly carry out such a procedure on their own at home without anyone's help. Let's look at what foot massage can give you, what is its effectiveness and how to do it correctly.

Naturally, no specialist will reveal his secrets to you. Most often, work begins with warming up the feet. You can first work out one leg, and gradually move on to the second. When the surface of the skin is warmed up, massage begins with the fingers. It usually occurs in the direction from to the base of the finger. It is carried out by lightly pressing and massaging the treated area.

After that, it is necessary to fix the leg, perform massage in a circular motion. Stronger pressing is carried out in places where the skin is rough. More delicately, it is necessary to treat the area with delicate skin. Now it will be possible to move on to the study of the Achilles tendon and the place where the foot bone, ankle is located. It is possible that at this stage you even pull up your legs a little like a ballerina does.

Usually the procedure begins with the feet, and after the foot massage will be carried out higher and higher. Gradually, the specialist will work on the calves, the place under and cups, then walk along the hips.

If you perform massage at home on your own, then the whole technique will be slightly different.

Initially, you can stand barefoot or walk on a special mat, which can be bought at almost any orthopedic store. An alternative to it can be a homemade rug made from pebbles that you brought from your last trip. If this is not possible, then just take a soft towel, sprinkle peas and beans on it, and just like it.
A simple option is to rub one leg against the other. Very often, people who have flat feet or a high probability of its manifestation resort to this method.
It is good to do self-massage after you have been in the bath or in the shower. Then you can work out all areas of the skin well, tighten the legs, stretch your fingers and heels in a quality manner.
An alternative option is to purchase a special one at the pharmacy, which is made of wood or plastic. Firstly, he will carefully work out absolutely all areas on your legs, and, secondly, very often such massagers have a long handle. Therefore, even people of age will be able to reach any places on the feet that they want to massage.

Massage from a loved one

This option is now quite common, because it can become not only an excellent opportunity for relaxation. Such a process will help make communication between you more open and intimate, since your partner will know perfectly well which points on your legs you can work on.

Ideally, this procedure should be carried out in a prone position, when your feet are on a special roller. Naturally, a towel that rolls up into a roll can act as an analogue to it. Massage can also be performed on a completely flat surface, but in this case, your partner will have to take turns understanding your legs.

After the start of the massage, adjust the speed of massaging and the strength of the impact on your legs. Indicate where it is necessary to massage more thoroughly, and where the movements should be more gentle and delicate. If the room in which the massage is performed is cool enough, while one leg is being worked out, the second one must be wrapped in a blanket.

This kind of massage is not complete without the use of special oils. Firstly, they will help the massage therapist's hands glide well over your legs. Secondly, a gentle and pleasant smell will be a great addition to the procedure. Thirdly, using an aroma lamp or usually candles, you can even create a romantic atmosphere.

Remember, this kind of massage will not only relieve your pain in your legs, but also completely relax you.

Whichever option you choose, remember that during the massage you need to relax as much as possible and enjoy the process. So you will put your legs in order, and you can rest well enough. Believe me, after such a procedure you will literally revive, you will have a second wind.

If you want to learn how to massage more professionally, visit the appropriate courses. So you do yourself a great service, and you can give a loved one a quality massage that will not only relax him, but also minimize pain, fatigue and heaviness in the legs. The main thing in this matter is the desire to learn something new, and now there are a huge number of massage courses.

Conclusions:

Are you really satisfied with life with such a disease? With its side effects? Are you ready to endure the itch, hide your legs from others, suffer from pain, lose your nails?

After all, a solution has long been invented, a drug that has saved thousands of people from such suffering -

After a busy day, you want to relax, feel how the muscles begin to relax, relieve emotional stress. You can influence many organs by performing a foot massage on yourself. This is not a complicated procedure, and with proper execution, you can achieve a remarkable effect.

Foot massage effect

If you know how to properly massage the feet yourself, then with the help of the procedure you can get a quality rest. Foot massage has the following effects:

normalizes blood flow in the legs, so that the lower limbs cease to freeze. Massage sessions are especially useful for people whose feet are always cold, regardless of the ambient temperature;
with a point effect on certain areas on the feet, in the internal organs, metabolic processes are normalized, muscle spasms go away;
fatigue completely disappears. Massage can help you overcome stress.

Thanks to a properly performed massage session, pain sensations of a different nature go away, rest is felt throughout the body.

When is a foot massage indicated?

Various lower extremity massage techniques are indicated for the following problems:

depressive states;
renal pathologies;
pathology of the reproductive organs;
blood flow disorders;
indigestion;
sleep problems;
lack of appetite;
headache.

Massaging the feet will help if there are problems with the spine, with arrhythmia, relieve nausea. For preventive purposes, you can perform a procedure to prevent colds that occur in an acute form.

Contraindications

Any procedure has contraindications for implementation. So, massaging the feet can not be done under the following circumstances:

acute course of any disease;
fungal infection on the lower extremities;
oncology;
varicose veins;
period of pregnancy;
diabetes;
joint pathologies.

In any case, even if there are no listed contraindications, you should get medical advice before performing the procedure yourself.

The nuances of performing a massage of the lower extremities

To get the desired result from the procedure, you need to know how to properly massage your feet. First you need to learn the massage techniques that are used during the sessions:

pressing movements with fingers on certain points;
stroking with simultaneous light pressure;
spiral rubbing manipulations;
finger touch with simultaneous deep rubbing;
patting.

Like many types of massage, the procedure begins and ends with light strokes.

Active points of the foot

To do a quality foot massage, you need to know the location of the active points on the foot, which are affected during the session:

massaging the central part of the heel, the effect on the ovaries is performed. If, when you press this zone, a painful sensation occurs, then inflammation develops in the female organs. The same area of the foot is massaged to maintain men's health;
the arch of the foot is responsible for the quality of sleep;
to eliminate problems with the work of the stomach and kidneys, the deep arch of the foot is massaged;
impact on ears, throat and lungs it is possible, processing the lateral section of the foot;
the pads of the toes are massaged runny nose, sinusitis, sinusitis;
thumbs are responsible for brain activity;
the heart muscle is connected to the front of the foot and the left leg in the arch area. To normalize the work of the heart muscle, you can also act on the convex place under the thumb;
the area of \u200b\u200bthe foot at the place of flexion of the 2nd and 3rd fingers is responsible for the eyes;
headache goes away when massaging the tips of the toes;
the central part of the sole is massaged for asthma attacks and shortness of breath, if there are problems with the lungs.

If you move to the center of the buttocks during a foot massage, you can improve the condition with hemorrhoids and sciatica.

Depending on the existing problem, you can choose a certain type of massage of the lower extremities. There are the following types of techniques for performing the procedure at home:

the classic version is used to normalize metabolic processes, relieve chronic fatigue, improve general well-being;
point technique is used to influence certain organs in which pathological processes are present;
a technique that helps with flat feet. In this case, massage movements affect not only the feet, but reach the lower leg;
reflex technique has a general strengthening effect, eliminates nervous disorders;
baby massage, which is recommended for congenital flat feet and clubfoot, and is performed when the baby reaches the age of 2 months. All manipulations are stroking in nature, and are aimed at normalizing blood flow and further strengthening the legs. If the violations of the foot are serious, then only a doctor should do the procedure.

You can perform the classic version of massage, combining it with other techniques.

To properly perform massage movements, it is advisable to listen to the following recommendations:

during the procedure it is better to use fingertips;
before the massage, you need to wash your feet well, then apply a nourishing agent;
massaging is performed in turn on both legs;
during massage manipulations, for convenience, you need to bend your middle finger;
during the procedure, it is necessary that the muscles are in a relaxed state;
you can not perform massage manipulations too quickly;
do not perform pressing manipulations at the location of thin wreaths in order to exclude injury;
point technique is recommended for constantly cold feet;
during the massage it is necessary to exclude pain.

To avoid injuries and negative effects during and after a foot massage, you need to responsibly and carefully consider the independent technique of performing the procedure.

After a day spent on your feet, it can be very difficult to fall asleep, because. overworked muscles and feet just burn with fatigue. Not too pleasant sensations are also experienced by people who spend the whole working day at a table or driving. To relieve pain and remove the feeling of heaviness, many try to do a foot massage, but without knowing how to do it correctly, it is difficult to achieve the desired goal.

Benefits of foot massage

Proper foot massage not only perfectly relieves fatigue and pain, but also helps to disperse the lymph and blood accumulated during the day. The fact that there is a problem of fluid accumulation is evidenced by a slight swelling of the feet and legs, which can be felt in the evening.

Foot massage is also an excellent prevention of varicose veins, because. improves blood circulation and increases the elasticity of blood vessels. In addition, this pleasant procedure activates the active points associated with the internal organs, which are located on the feet, and therefore has a positive effect on the health of the whole body and improves immunity. Foot massage is also useful for stress, nervous disorders, insomnia.

How to give yourself a foot massage?

Before starting the massage, it is advisable to give tired legs a warm bath with herbs (chamomile, oak bark) or essential oils. If there is no time for this, the feet should be rinsed with warm water and wiped dry.

It is best to carry out foot massage on your own while sitting, holding the massaged leg in weight. On the palms you need to apply a little cream or massage oil so that your hands glide better.

You need to start a foot massage from the foot, carefully, but gently kneading every centimeter, including the space between the fingers. Each finger must be massaged separately, first making longitudinal, and then spiral movements. The foot can be massaged with fingers or clenched into a fist and rubbed with knuckles. The heel is also massaged with fingers with effort.

Then you should go to the calf muscle. It must first be gently rubbed, and then massaged more actively, dispersing the blood. The area under the knee should be avoided during massage - the vessels there are located very close to the surface and they are easy to damage, aggravating the beginning or existing varicose veins.

How to give a foot massage to another person?

Self-massage of the legs is certainly useful, but it is much better if another person does the massage. This procedure is excellent for relaxation and relaxation. The person to whom the procedure will be performed should lie on their stomach, a blanket rolled into a roller should be placed under the feet.

Massage should begin with the feet, on which you need to apply a little cream or oil. First, the foot is massaged in circular motions, then from top to bottom. In places where the skin is rougher, kneading should be more intense. We should not forget about the fingers - they are massaged individually.

After the foot, the massage therapist moves to the Achilles tendon, making up and down movements. The lower leg and calf muscle are first rubbed in a circular motion, then the muscle is worked out with more significant finger effort. An important condition for massage is that it should bring pleasant sensations. It is better not to touch the area under the knees so as not to injure the vessels.

Then, if desired, you can move on to massage the thighs. Large femurs must first be warmed up with stroking movements, then the pressure should be increased. An important condition for a proper foot massage is that all movements that are performed during the procedure must be done from the bottom up in order to disperse the blood and lymph. After the massage is over, it is useful to lie down, covered with a blanket and putting your feet on the pillow.