Self-massage is a method of self-pressing related acupoints, meridians, skin, subcutaneous tissue, etc. to achieve the effects of preventing and eliminating diseases. It has the functions of promoting meridians, improving blood circulation, relieving fatigue, and prolonging life. It is a popular form of self-care.
The mechanism of self-massage mainly involves relaxing muscles and their associated tissues, regulating muscle tension and excitability, relieving local pathological tension, eliminating toxic metabolites, stimulating or inhibiting nerves, invigorating the mind, and relieving fatigue. Self-massage is an effective means of preventing and treating diseases, but there are also corresponding precautions. So, how should one massage correctly?
1. First of all, before self-massage, you need to understand the general theoretical knowledge and be familiar with the locations and functions of relevant acupoints. Only by selecting the right acupoints and accurately locating them can the therapeutic effect be improved. There are many acupuncture models and acupoint charts available on the market now, which can help us locate the acupoints accurately.
2. The duration of massage is not the longer the better. Generally, each acupoint should be massaged for 3-5 minutes, each session should last 10-15 minutes, and it should be done once in the morning and once in the evening.
3. The massage force should start from light to heavy, from shallow to deep, and gradually progress; slightly more force can be applied to the limbs and well-developed muscles, while light techniques are more suitable for the head, face, chest, abdomen, and areas with thin muscles. It is better to apply more force in the morning and lighter force in the evening.
4. The body should be in a relaxed state. If massage is performed in an unnatural posture, it may cause body strain or injuries.
5. During massage, the indoor temperature should be suitable and quiet. If the room temperature is too low, it will be difficult for a person to fully relax, and it will be hard to achieve good therapeutic effects.
6. It is more suitable to massage two hours after a meal.
7. After massage, it is important to rest and avoid exposure to cold stimuli.
Similar to physical exercise, the key to massage is persistence. It cannot be done sporadically. Only with perseverance can the desired fitness effects be achieved.
