Learn 5 amazing self-massage techniques

Water bottle, PVC pipe and tennis balls can be practical allies when it comes to relaxation. Massage therapist Karina Vilhena, who teaches, below, five simple self-massage techniques, with clever movements to do on the head, neck, spine, feet and even legs using these objects. “Some daily maneuvers help to have a better night’s sleep and a more productive day at work”, says the professional. And it only takes a few minutes!

Head

Anyone who goes to the hairdresser knows how nice it is to get a head massage. But you can caress her yourself during the bath, activating the circulation of the scalp. “Make circles with the tips of five fingers, from the top of the head to the base of the skull. Then, gently pull the hair by intertwining your fingers in the strands”, teaches massage therapist Karina Vilhena.

Neck

“It is unanimity: everyone is tense!”, says the massage therapist. The good news is that simple movements can ease the king of discomfort! “With your hands flat, go down laterally, from the top of the head to the shoulders. He repeats as many times as he deems necessary. Then, finish by pressing with the fingertips on top of the neck vertebrae”, teaches the professional.

Feet

“While massaging the soles of the feet, we are taking care of all the organs in the body,” says Karina. Amazing, isn’t it? And we have a really cool self-massage technique that works on most of the points on your foot. You place a small bottle of cold water on the bottom of your foot, which works as a massager, and move it back and forth. Sitting on a chair for two minutes on each foot.

Legs

A PVC pipe can relieve tension in the thigh muscles, you know? Buy the product at a construction material store and sit on it with your legs stretched out. Go sliding the body back and forth, massaging the back of the legs. “The effect is draining,” says Karina. Do this for five minutes, then stretch one leg at a time to relax your spine.

Column

You will love this cool back pain trick using just two balls. Write it down, it’s simple: lie on the floor on your stomach, keeping your knees bent and feet flat on the surface. Then, slightly flex your spine and place two tennis balls at the very end of it. Then, slide your back over them, making a slight back-and-forth motion. Do it for about five minutes.