자가 마사지로 통증을 완화하는 방법

자가 마사지로 통증을 완화하는 방법

긴장하거나 아프다고 가정하면 문지르면 기분이 훨씬 나아지는 데 도움이 될 수 있습니다. 이것은 피부와 기본 근육을 짜내고 문지르는 행위입니다. 그것은 불편 함과 긴장을 푸는 것을 포함하여 수많은 신체적, 정신적 이점이 있습니다.

그럼에도 불구하고 모든 경우 에 혜택을 받기 위해 등 문지름 고문 을 만날 필요는 없습니다 . 어떤 종류의 고통에는 스스로 등을 문지르는 것도 가치가 있을 수 있습니다.

자가 반죽하는 동안 손을 사용하여 자신의 근육을 제어합니다. 여기에는 피부를 마사지하고 특정 부위에 힘을 가하는 것이 포함됩니다.

불편함을 해소하기 위해 자가 반죽을 시도할 수 있다고 가정하면 이를 활용하는 데 도움이 되는 특정 절차를 알고 있는 것이 유용합니다. 자세히 알아보려면 계속 읽어보세요.

셀프 문지름의 장점은 무엇입니까?

자가 문지름은 등 문지름 치료의 이점을 누릴 수 있는 간단하고 유용한 방법입니다. DIY 기법으로 집에서 편안하게 하는 경향이 있습니다.

등을 문지르는 것이 일반적이듯이, 자가 등을 문지르는 것이 아이오피를 완화하는 데 도움이 될 수 있습니다 .

스트레스

긴장

편두통

위장 관련 혼란

근육 긴장

근육 긴장

고통

완전한 치료 계획의 구성 요소로 포함될 때 자가 등 마사지는 마찬가지로 섬유근육통이나 관절통과 같은 지속적인 상황을 감독하는 데 도움이 될 수 있습니다. 그러나 정상적인 임상 치료를 대체해서는 안됩니다.

또한 등을 문지르는 데 능숙하다고 가정하면 자가 등을 문지르면 이점이 지연되고 회의 중간에 도움이 될 수 있습니다.

어떤 종류의 고통이 도움이 될 수 있습니까?

자가 등을 문지르면 다음과 같은 고통을 기억하면서 경미한 종류의 고통을 완화할 수 있습니다.

머리

목

어깨

중앙부

등 위 및 아래

둔부

엉덩이

Assuming your torment is because of an enlarged muscle, you may likewise have nerve torment. This can happen when a muscle presses against a nerve. In any case, by utilizing self-back rub to ease muscle torment, you could decrease nerve torment as well.

The following are self-rub procedures for normal kinds of agony.

Self-knead for neck torment

Neck torment is frequently brought about by abuse and unfortunate stance. This can occur from ordinary exercises, such as slouching over a PC or telephone, or perusing in bed without sufficient neck support.

Assuming your neck feels tight and agonizing, attempt this helpful self-knead procedure. It might likewise be useful assuming that you have a bunch in your neck.

Steps to follow

Bring down your shoulders from your ears. Fix your neck and back.

Find the excruciating regions on your neck. Press immovably with your fingers.

Delicately move your fingers in roundabout movements. Rehash the other way.

Go on for 3 to 5 minutes.

Self-rub for migraine agony and pressure

On the off chance that you're encountering migraine torment, 대구오피 a self-back rub might assist with delivering pressure and increment unwinding. This might be especially helpful assuming your cerebral pain is pressure instigated.

Here's one method for doing a head knead.

Steps to follow

Bring down your shoulders from your ears. Fix your neck and back.

Find the foundation of your skull. Place the pointer and center fingers of each hand in the middle, fingertips contacting.

Apply delicate strain and slide your fingers outward or descending, moving toward the path that feels best.

Move your fingers in little roundabout movements. Zero in on the strained spots, alongside the areas around it.

You can likewise rub your sanctuaries, neck, and shoulders.

To advance unwinding considerably further, attempt this back rub while paying attention to loosening up music.

Self-knead for obstruction help

Clogging can cause stomach torment and distress. In spite of the fact that stoppage can be treated with purgatives, a stomach self-back rub may likewise help.

This sort of back rub gives help by invigorating a solid discharge. It can likewise decrease bulging, spasms, and stomach snugness.

To play out a self-rub for clogging follow the means beneath.

Steps to follow

Rests on your back. Place your hands, palms down, on the right half of your lower stomach, close to your pelvic bone.

Delicately rub in a roundabout movement, climbing to your ribs.

Go on across your stomach on your left side rib bones.

Go on down the left half of your stomach, moving to your pelvic bone.

Rub your paunch button for 2 to 3 minutes, moving in a roundabout movement.

Drinking more water, eating sufficient fiber, and practicing routinely can likewise assist with facilitating your blockage.

Self-knead for back torment

Back torment is an extremely normal condition. It can have many causes, including yet not restricted to:

muscle strains or fits

nerve aggravation

circle harm

primary issues

Delicate types of activity, such as strolling, yoga, or explicit kinds of stretches may help move back torment.

Over-the-counter pain killers, and utilizing warming cushions or cold packs on your back may help. Back rub may likewise offer some alleviation, including self-rub.

The following are two methods to go after back torment:

Lower back self-rub

This technique functions admirably for rubbing your lower back. You needn't bother with any gear.

Steps to follow

Sit on the floor with your legs crossed. Fix your back.

Put your thumbs on each side of your sacrum, the level three-sided bone at the lower part of your spine.

Move your thumbs in little roundabout movements, going all over your sacrum.

Apply strain on any strained spots. Stop, then, at that point, discharge.

Go on as required, and make sure to profoundly relax.

On the other hand, you can have a go at doing this back rub in a seat. Make certain to establish your feet on the floor and to sit upright.

Tennis ball self-knead

You can likewise knead your back by lying on top of a tennis ball. The firm strain of the ball can assuage pressure in your back.

Steps to follow

Lie on the floor on your back, with your knees twisted.

Place the tennis ball straightforwardly under the strained spot in your back. Hold for 20 to 30 seconds.

To add more tension, tenderly turn your body to incline toward the tennis ball. You can likewise get one lower leg over the contrary knee to expand the strain.

Whenever you're done, roll away from the ball, then, at that point, get up. Moving onto the ball could cause more agony.

Wellbeing tips

Self-rub is suitable in the event that you have less than overwhelming torment. In any case, assuming the agony is extreme or progressing, seeing your primary care physician prior to attempting self-message techniques' ideal.

In the event that you don't know what's causing your aggravation, self-back rub could exacerbate your side effects.

또한, 자가 반죽 및 다양한 종류의 등을 문지르는 것은 특정 개인에게 위험할 수 있습니다. 다음과 같은 경우 마음챙김을 사용하거나 먼저 PCP와 대화하십시오.

휴식

소비하다

상처 회복

배수 문제

혈액 강하제

심부정맥마비

심각한 골다공증

심각한 혈소판 감소증

악성 성장

등을 문지르는 동안과 이후에 어떻게 느끼는지 관찰하십시오. 고뇌가 더 안타깝게 움직이거나 사라지지 않는 경우에는 셀프백 문지름이 가장 이상적인 선택이 아닐 수 있습니다.

자가 문지름이 고통에 효과가 없거나 악화되는 경우 주치의에게 다시 연락하십시오.