Self-massage to relieve headaches and relieve stress –

From the bed to the chair, to the sofa, to the bed again… Yes, the current routine is very cruel with different parts of our body, isn’t it? “Back painsin the muscles and in the head are some of the physical problems that arose during the quarantine”, says physiotherapist Bernardo Sampaio, clinical director of the Vertebral ITC, Guarulhos unit. He, who is currently attending via telemedicine, says that complaints of discomfort have increased a lot. and always indicates self massage to relieve. He gave tips for different situations.

“Self-massage can be performed at any time and place, and is mainly recommended for people who spend a lot of time sitting or who are constantly in situations that cause stress.”

Bernardo Sampaio, physiotherapist

Self massage for:

“With your thumb, deeply massage the soles of your feet. feet, making small clockwise circles. Then, hold the big toe between your fingers and make small circles along the toe, starting at the base and lightly squeezing the tip. Perform the same movement on the other four toes. You can do this in 3 to 5 minutes.”

“This kind of self massage it is ideal to be done at any time of the day and brings immediate benefit. Before you begin, rub your hands together to warm them up, then place the palms of your hands on your forehead, smoothing them outwards, one hand after the other.”

Here you can see a step-by-step procedure for a facial massage that, in addition to relaxing, gives an immediate lifting effect, leaving a rejuvenated appearance.

“Start by relaxing the side that feels the most keyed up. Fully grasp the shoulder muscle and squeeze it a few times with the palm of your hand, shifting pressure from the base of the neck to the shoulder joint. Then repeat again on the other shoulder. Another movement that can be done is to take both hands behind the neck making movements as if you were rubbing something, back and forth.”

“On a chair with your feet flat on the floor, straighten your back. After that, place your thumbs on either side of the sacrum, the bone at the bottom of the spine. Move your fingers in small circular motions, up and down, then apply pressure to the tightest spots. Pause and release. Continue as needed and remember to breathe deeply while performing the massage.”

“Start by slowly massaging the scalp with your fingertips, using forward, backward, and sideways movements. After that, massage your face, making a series of small circles with your thumbs. Pay special attention to your temples, forehead, and jaw muscles. Use your middle fingers to massage the tip of your nose, passing through the eyebrows until you reach the temples. Finally, close your eyes and place your hands over your face, breathe in and out quietly for a short period of time.”

“Start massaging your temples with your fingers or palms, making counterclockwise circular motions. Then place your thumbs at the base of the skull, behind the ears, and press all the way down to the center of the bony crest. Finally, tilt the head forward, support it with one hand on the forehead, the elbow being placed on a table. With your other hand, gently press down on the back of your neck.

Self-massage: explanatory video

To better understand, the body beautician for 10 years agatha france teaches us a sequence of self-massage that we can do at the end of the day for different regions of the body at once:

1 – First step: get a massage cream or oil — the product facilitates sliding;

two – Sit in a chair, supporting your spine, with your arms extended at your sides and close your eyes;

3 – Take a deep breath and let it out slowly, relaxing your body;

4 – Raise your hands to the back of your neck (nape). Go sliding and flexing your fingertips in a circular motion up to your shoulders.

5 – Massage the shoulders with your fingers, squeezing gently to relax the muscles. Repeat as many times as you like;

6 – Place your hands on your head and, with your fingertips, massage the entire scalp. Do it at an intensity that is comfortable to activate blood circulation.The.