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Back massage method has a miraculous effect in reducing muscle soreness, reducing fatigue and helping muscles recover quickly. Each person can completely learn how to massage their back to relieve fatigue at home.
1. Tools for back massage
1.1 Using a massage roller
Research shows that soft massage rollers like foam rollers, without PVC core will be more effective for massage. If you use stiffer rollers, it will put more pressure on the body, causing the muscles to go into self-protection mode and become tighter and harder to relax. When massaging with a roller, it is necessary to ensure that the person being massaged is not in pain.
1.2 Using bare hands
If you don't want to use the massage roller, each person can massage their back directly with their bare hands. Start by warming the tissues, apply lotion or oil to prevent slipping and then massage in long directions for 3 minutes. From the initial massage, you can pinpoint the site of tightness or pain. Next, apply pressure to the tight, sore areas, breathe and relax. When you feel more relaxed, press a little deeper into the tight, painful area until the area is completely softened.
SEE ALSO: How to self-massage face at home
2. How to massage your back to relieve fatigue and pain inside
The back massage process reduces fatigue as follows;
2.1 Prepare necessary items
Prepare items such as: massage oil, pillow, towel, mattress or massage mat; Choose a massage place with moderate lighting. You can turn on soft music to feel more relaxed. Besides, the massage room needs to be warm enough so that the person being massaged does not get cold. In case there is no massage table, you should prepare a mattress or a mat, spread in a spacious place; The person being massaged will lie on his stomach, placing a towel under his chest. Besides, you should prepare a towel under your forehead to relax and keep your neck straight; Put the oil in the palm of your hand, rub both palms to distribute the oil evenly and heat up. Then, apply the oil along the spine of the person being massaged gently, making sure the oil is evenly applied to both the neck and shoulder areas. Note: The back massage method needs to be gentle, so if the person being massaged feels pain, it is necessary to respond immediately so that the massager can adjust the force. At the same time, when massaging, do not use too much force in the lower back because the organs in this area are vulnerable (because they are not protected by the ribs).
Với những vật dụng đơn giản, bạn có thể thực hiện massage lưng đơn giản ngay tại nhà
2.2 First move: Round
Place your hands on top of each other, gently press down on the lower back, while straightening the fingers; Massage in small circles, gradually moving up the middle of the back; Continue to massage the upper back and then move down; Repeat a cycle of the process 2-3 times.
2.3 2nd move: Swipe
Open the thumb, close the remaining fingers together. This pose resembles a lobster claw; Use 2 hands to stroke the muscles in the back in the direction from bottom to top and then back from top to bottom; Do the same swipe with 2 arms; Repeat the above movement 2-3 times.
2.4 3rd move: Press
Clasp the fingers, taking care not to grip too tightly; Press, move 2 fists gently from the lower back to the upper back. In this step, the performer should pay attention to straightening the arms, not exerting too much force on the back and avoiding contact with the spine; Move 2 fists to the shoulder part; Gently move the knuckles down the lower back; Repeat the above movements 2-3 times; In the final push, instead of pulling down, the performer should stroke the shoulder where it meets the neck - the area that is often the most painful. Continue doing this as you move around your head, repeating the circular motions, strokes and presses for the other back.
Ấn lưng là một trong những phương pháp massage lưng đơn giản
2.5 The 4th move: Swipe with the thumb
Do the same as the 3rd move, but work on the area between the shoulder blades and the spine, so that the thumb is in contact with the shoulder. At the same time, it is necessary to avoid impact on the bones of the spine; Move 2 thumbs up the upper back with fixed force and then slowly slide down. Do not use too much force in the lower back area; When the hands move to the hip, keep the force fixed at the thumb; Keep sliding up; Repeat the above movements 2 times. Next time need to move wider than the last time
2.6 Last move: Pull
After performing back massage with thumb, spread 10 fingers wide; Pull both hands starting from the shoulders down to the back, down to the hips. Need to act with a moderate force and not let the nails scratch the back; When your fingers have reached the hip, return to the shoulder and repeat this movement; Finally, you should perform the back massage method slowly, using gentle force. There are many ways to reduce stress and fatigue. In particular, back massage is one of the effective methods of reducing aches and pains. When massaging, you should follow the instructions above to get the best results.
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References: mensjournal.com,
