We have been many days of quarantine and many of their hours have been spent sitting in uncomfortable chairs or in the comfortable but damaging sofa posture. The effects of these body positions, added to the stress of the situation, can cause back, head or leg pain. And not all of us have someone to do a relaxing massage to relieve them (some people spend their time alone and others do it in the company of inexperienced hands in the art of giving a massage, not to say counterproductive). But that, a massage, is just what you want … Not all is lost: it is not the same, but one can manage alone. What’s more, it is surprising how good a good self-massage can be.
Two massages to relax the back
When you start to telework, you only see advantages such as getting rid of sleepy journeys in the rush hour and being able to have the desk next to the window that gives more light to the whole house. He never thinks about the role of humble occupational risk technicians, and ends up working with a laptop at the dining room table or sitting on the kitchen bench. Only then does he realize how comfortable office jobs are. “House chairs are not designed to spend so many hours in the same position. The height of the table is also not adequate for writing and we can finish with the upper area of the back and the lumbar region loaded, “he says. Carmen Sanz Bando, physiotherapist and director of Bando Physiotherapy.
“If we notice an overload in the shoulder area, we only have to cross the opposite arm through the chest to touch the scapula area [el omóplato]. Afterwards, we should give small pinches of moderate intensity forward and to the sides, as if we were kneading the skin, “explains the expert. We must stop longer at the points where we notice” small balls or knots, which are the contractures “. Yes we get tired, we can change the arm and massage the other shoulder. The soft areas, where there are stubborn muscle fibers that must be released, we can press them without fear. How much one approaches bones like nailsibutts should soften to avoid finish off a hematoma. “The same in the neck. Here it is not convenient to compress too much because there are vessels and many nerve endings. If we press on one, we would notice a cramp.”
The lumbar area usually suffers when we have a bad posture when we sit down and when we spend hours on the sofa watching series. There are exercises to prevent us from taking its toll, but once the pain appears, it’s time to massage. The method is similar to that of the cervicals: “With both hands we will make movements from the bottom up, while pressing with the buds on the sides,” says the expert. If it only hurts on one side, “we must throw the torso towards the opposite to expose the area where the discomfort is and to be able to massage it more easily.” The central region of the back is more complicated (unless you are a contortionist), so the expert recommends help us with a tennis ball or plastic water bottle. “We will lie on the floor and drop the weight little by little on the area that bothers us. Afterwards, we rub ourselves with the ball or the bottle, which is located between the floor and our backs,” he points out.
It is important to give the right pressure, which must be moderate but forceful. It is not a relaxing massage, but a therapeutic one. “People believe that you can cause an injury with your own massage, but no. No matter how bad you give it, some benefit you get. The mere fact of rubbing generates a heat that favors vasodilation, which helps to eliminate waste products and increase the oxygenation of muscle fibers, “explains Sanz. The massage can be done dry, but use a oil prevents friction from causing abrasions. “Whatever it is, these days we can not get exuisitos. It is worth a body oil that we have at home and even olive oil.”
Relieve headache without drugs
At the end of a day cloistered at home, with a partner and rowdy churumbeles, the least that can happen is to end with headache. Especially if there is job uncertainty or you are concerned about the health of a family member. In these cases, the fastest alternative is facial self-massage, but since this is not the time to touch our faces, another equally valid strategy is cranial massage. “It relieves tension and reduces mild headache. It also reduces the discomfort of wearing a very tight ponytail all day,” says Mariló Herranz Fernández, one of the most vaunted film and television hairdressers. She uses therapy, which is common in some hair salons, when she works with actresses by removing hairstyles and wigs on film sets.
It’s made on three phases. “First, we rest the fingers of the hand on the upper part of the skull, just at the height of the hairline. We imagine that the hand is an octopus and we apply moderate pressure with the fingertips, making small oscillations at the same time We change the hand to the crown area and repeat the maneuver. Then, we put our hand on the nape of the neck. It is a region full of nerve endings and it will give us an enormous feeling of calm. We place the big toe in the hole where the neck starts, we squeeze and pull up, as if we wanted to lift our heads, “describes Herranz.
The second part of the massage is done “putting both hands parallel to the temples, at the level of the ears, with the fingers separated, pressing on the scalp. It involves making rotary movements while moving the hands between the upper part of the skull and neck two to three times. ” The third and last phase is done with the palms of the hands. “We have to put our fingers through the hair until the palms of the hands touch the scalp. We repeat the pressure and the circular movement from bottom to top, as if we wanted to move the bones of the skull.”
Goodbye tired legs
In addition to going overboard with salt and poor hydration, poor movement also worsens circulation and promotes fluid accumulation in the lower extremities. Doing some type of physical activity that activates blood circulation and not standing for long periods of time helps to avoid bloating. Although it is not always possible and that is when we can draw the help of a good draining massage.
The first thing is to put a cream for tired legs or circulatory oil with menthol. It serves to promote circulation and that the hands slide better. “We put both hands around the ankle, so that the fingers are over the calf. With gentle movements, we bring the hands up to the knees. There is no pressure with the fingertips nor should it be painful. It is about tracing movements like ascending waves with the fingers and hands on the calves. We will continue down the thigh, without neglecting the back and sides, “explains Paz Torralba, director of The Beauty Concept. Making the upward movement serves, according to the expert, to “displace the fluid towards the lymph nodes in the groin.” Like when we squeeze the tube of toothpaste until it comes out of the mouthpiece. Between five and 10 minutes per leg will be more than enough to notice an improvement.