6:30 AM on September 19, 2022
How important is a hug to your personal wellbeing, dear Wellbeing Reader?
The recent past experience of not being able to embrace the closest and dearest for a while has reinforced the idea that the power of touch is an invaluable part of positive well-being.
The sense of touch is the first to develop in humans and the last to diminish.
It is well documented, physical contact reduces our levels of stress and anxiety by releasing the release of endorphins and it is seamlessly multifaceted as it takes many different forms; Such as comfort, reassurance, love and as part of the holistic practice of massage therapy.
There was a “donkey” massage (as my farm neighbor says); In other words, the best part of 5,000 years.
It has been incorporated into civilizations and religions and has many branches of technologies.
Although massage has had its fair share of bad press with reports of unregulated practice, regulated professional massage therapy now plays a pivotal role in integrating complementary therapy into general medical practice for both therapeutic and relaxation purposes.
Did you know that massage is classified as a non-mainstream and alternative practice, but when combined with traditional medicine, massage therapy is known as a complementary practice?
As the conversation grows about the importance of personal well-being, we are coming to the realization that practical therapy is now considered a useful necessity in our busy lives, rather than experiencing the well-being it once was. It can be designed for rehabilitation or, you know… to slow you down!
This ancient essential ingredient still has an effective and positive effect on the health of the mind and body.
Here are three step by step, easy to follow effective massage sequences that you can try at home.
The following is expertly designed for everyone, but if you feel pain or discomfort while doing these sequences, please stop as it probably won’t work for you.
Find a comfortable, quiet place away from noise and distraction. Use pillows to support your body where you feel it is needed. Sit upright in your comfortable position, take a few moments to inhale and exhale deeply to allow the mind and body to relax and unwind.
1. With a flat hand, place your fingertips on your temples at your hairline. Press your fingers into your scalp until you reach this comfortable level of pressure, then slowly begin to move your fingers from the hairline to the top of your head while maintaining the same depth of pressure.
2. Reaching the top of your head, interlace your fingers and change the pressure from the tips of the fingers to the heels of your hands. Slowly press the heels into the scalp again until you feel a pressure that is comfortable for you. Hold this pressure for five seconds and then slowly release your hands away from your head.
3. Continue this gentle sequence of applying pressure with your heels, all over the scalp and targeting areas that feel tight and sore. To get more tension, take a deep breath while maintaining heel pressure and exhale as it begins to release away from the scalp.
4. Finish massaging your head by making light pressure circles with fingertips around the scalp, paying special attention to the temples, around the ears, as well as at the base of the skull. For a deeper pressure, use your knuckles instead of your fingertips when turning to apply pressure.
1. Put your right hand on your left shoulder, use your fingertips to quickly rub the back of the shoulder, across the top of the shoulder, down to the front of the shoulder and into the area of the lesions.
2. Hold the top of the shoulder between the fingers and the heel of the hand, applying a little pressure at a time. This can be as stable as is comfortable for you. Then release. Keep moving the clamps up and down the top of the shoulder a few times.
3. End the sequence by continuing the movement from the shoulder, down to the top and then down the arm.
4. Repeat on the other side.
Interlock your fingers and place them behind your head. Slowly and gently push your head down toward your chest. When you feel comfortable stretching your neck, hold this position for five seconds and then bring your head back to center and lower your arms.
Between the knees and the toes
1. Starting at the bottom of the shin bone, use your thumb to apply pressure and then release pressure into the calf muscle. Work from top to bottom.
2. Next, with the heel of your hand, begin a kneading motion up and down the calf muscle to ensure a comfortable level of pressure.
3. Next, cup your hand and with regular strokes (and a comfortable squeeze), move the lower leg up and down.
4. Repeat on the other leg.
Kate Smith is the founder of Slow You Down Wellbeing.
Kate has designed a series of wellness packages including meditation, coping strategies and mindfulness massage to help Norfolk relax and breathe, by bringing together over 20 years of experience de-stressing the body and body in professional health and private practice.
#shoulder #massage #techniques