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Illustration Tools for percussion A Softball B Tennis ball C Eyebolt x D Jacknobber |
E Index Knobber F Bonger G Brookstone vibrating massagers H Theragun |
Vibration |
strongly recommend that you spend around on a handheld vibrating massager Using it |
on your neck and head should give you the chills and make your body tingle a clear sign that it |
is sorely needed Use it wherever it feels good Vibration tends not to work as well on trigger |
points as compression or percussion However even just one minute per day of vibratory |
stimulation will alleviate bracing and increase circulation When used before bed it can |
promote better sleep Also use it on tender muscles after massage Doing so can encourage |
the wellworked muscles to relax further which helps the massage do its work |
Delocalized Pressure |
Aside from targeting small localized areas of tissue with compression and percussion it can be |
therapeutic to provide firm pressure to larger areas This is a form of delocalized pressure that |
compresses but also stretches many muscles at the same time This occurs when someone |
presses firmly into a large area of the body Thai masseuses walk on the body to provide this |
kind of relief Delocalized pressure pushes various muscle bracing pattern configurations |
outside their normally restricted range which can have longlasting positive effects It will give |
your joints including those in the spine more play and articulation |
Massage Activity Delocalized Pressure for the Spine |
Perform the following activity on a friend then have them perform it on you Have them |
lie down on their stomach on a bed or the floor With your hands side by side press into |
their spine with the heel of both palms for two seconds at a time Start by pressing lightly |
times as you move from the top of their neck to the bottom of their sacrum Do this |
again with medium firmness The person receiving the pressure should focus on how the |
normal braced posture of their spine is being bowed in a different direction and thereby |
freed from unnecessary rigidity Afterward they should perform ten situps to neutralize |
Chapter Release Tense Muscle with Massage |
any backward tension that has been created Ideally everyone should have this done to |
them every night before bed |
Cautions to Take with Massage |
Several key pieces of advice are essential for practicing compression and percussion safely |
Neither technique should ever damage tissue nor should they bruise scrape or even irritate |
the skin Avoid using compression on a recent injury broken skin or broken bones |
No matter the circumstances medical professionals advise against compressing the |
following body parts the eye the inguinal ligament the xiphoid process the trachea the |
median nerve near the carpal tunnel junction the sciatic nerve and the coccyx Also never |
massage a pulse Many arteries accumulate plaque and massaging them can dislodge that |
plaque and cause blood vessel occlusion Additionally avoid pressing or pinching lymph nodes |
Certain illnesses can also make massage a risky activity If you have the following health |
conditions consult your doctor before receiving or selfadministering massage aneurysm |
atherosclerosis cancer congestive heart failure coronary artery disease peritonitis or |
polycystic kidney disease Other conditions that are usually contraindicated for massage include |
fever cirrhosis pitting edema blood clots deep vein thrombosis embolism fainting |
uncontrolled high blood pressure intestinal obstruction lymphangitis myocarditis rheumatoid |
arthritis tumors seizures and tuberculosis among others |
Getting Results from SelfMassage |
Applied properly the pressure of compression and percussion should involve only dull pain |
On one hand if the muscle doesnt ache when you press into it you are applying too little |
pressure and will not release the stored tension On the other the muscle should never hurt |
after you have stopped compressing If it does you have applied too much pressure or found |
an area that would best be avoided Although compression feels like it causes pain it would be |
more accurate to say that it reveals where pain already exists in your body believe that the |
level of discomfort you feel when compressing a tense muscle is proportionate to the |
subliminal pain signals that it sends your brain throughout the day |
It almost seems unfair that to rid ourselves of pain we must endure it even more intensely |
But there is an optimistic perspective on soft tissue release The muscular strain that you |
endure today is the product of years or even decades of tension And yet many muscles can |
be largely rehabilitated in just a handful of fiveminute sessions After that initial period of |
regular massage less than one minute per month can be sufficient to maintain these results |
This suggests that every minute of soft tissue release reverses weeks or even months of strain |
Additionally keep in mind that if you choose not to release your muscles you are allowing |
them to become tenser raising your levels of stress and anxiety and perpetuating chronic pain |
and autonomic imbalance |
It is vital to appraise soft tissue therapy positively It is invasive in some ways but you |
want your body to embrace the sensations that you feel rather than reject them The key is to |
selfsoothe and trigger your natural relaxation response To that end it is imperative to use |
diaphragmatic breathing Many specialists agree that deep breathing helps the muscle spindles |
receive the message to stop contracting |
PROGRAM PEACE Self Care Exercises to Reprogram Your Mind and Body |
There is a wealth of massage instructions and tutorials on the internet Simply Google |
how to massage Or if video instruction appeals to you YouTube it also recommend using |
other guides on muscle release such as Jill Millers The Role Model and Clair Davies The Trigger |
Point Therapy Workbook As a baseline the exercises that follow highlight a few of the areas |
that think are essential to compress and percuss |
Massage Exercise Compression of the Hand Web |
Use one hand to grab and pinch the web of the other hand Firmly squeeze the area |
between the thumb and forefinger Spend time becoming acquainted with the tight |
painful bundles of muscles and release them with firm compression Repeat with the |
other hand Continue to compress your entire hand searching for any achiness or |
tenderness |
Illustration Hand massage |
Massage Exercise Compression of the Foot Arch |
Step firmly on a tennis ball pressing the ball into every area of the underside of the foot |
Concentrate on the arch but press the ball into the heel and along the ball of your foot as |
well You might also try standing on the corner of a stair Also use the tip of your thumb |
to press into sore areas After about two minutes you should notice that compressing it |
becomes much less painful and that your foot feels limber and pliant You could buy |
milliondollar orthopedic shoes and still not get even a fraction of the relief you can attain |
from a couple of hours of soft tissue foot massage |
illustration Foot Massage |
Chapter Release Tense Muscle with Massage |
Massage Exercise Compression of the Temporalis |
The temporalis muscle assists in chewing and covers much of the temporal bone on the |
side of the head Use your knuckles to make small circular motions all along the belly of |
this large muscle Also try watching TV lying down on one side with your temporal |
muscle pressed into a softball Releasing this muscle will reduce the lowgrade perpetual |
headache that so many of us carry When you work on massaging the temporaliis it is also |
worth compressing the cheekbones jaw and the three auricular muscles surrounding |
each ear |
Illustration Temporalis massage |
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