It’s about bedtime, but we still carry the worries and stresses of the day, as they cling to us and cause stiffness and pain in the back and head, heaviness in the legs, etc.
In this article we will introduce you to some massages that you can perform yourself in a simple way, or for your partner to do for you. In this way you can relax before going to bed and thus prevent insomnia which, in many cases, is due to everything we carry from the previous day.
THE HEAD
Throughout the day, especially if we have a job that requires a lot of intellectual effort or we spend many hours in front of the computer, our head accumulates tension that can cause pain or pressure. These discomforts usually make it very difficult to rest at night and, sometimes, we even wake up in the morning with the same pain.
We propose some simple and very pleasant massages to improve circulation and reduce tension in the head:
- Massage the entire scalp with your fingers, making circles and pressing just enough so that we can feel how the leather moves. We will start with the forehead and work our way up to the nape of the neck. Then we will do it in a straight line, several times, in the same direction.
- With the palm of your hands, massage the temples also in circles, without pressing.
- We will apply light pressure with our fingers around the eyes, starting with the inner part of the eyebrows, directing towards the outer part and returning to the lower part, just above the cheekbone bone.
- We will massage the cheeks and jaw, pressing a little but without feeling pain, as if we were kneading.
- We will finish the relaxation of the head by making all kinds of faces for a minute and breathing deeply.
THE SHOULDERS
The shoulders are a very symbolic part of the burden we carry – a physical burden, but also an emotional one. For this reason, many people have their shoulders too far forward, backwards or raised towards the ears.
- To relax them, it will be enough to raise and lower them about 30 times, bringing them to the top and lowering them until we can’t take it anymore.
- Next, we will make circles with both shoulders, forward and backward. It is important not to do it too quickly, but rather try to make well-made circles.
CERVICAL CELLS
The cervical spine is also one of the parts of the body that is most overloaded throughout the day. This tension can make it difficult for blood to reach the head properly, which, in the long run, can cause some health problems.
To relax the cervical spine we will do the following exercises and massages:
- Sitting, with your back straight but relaxed, we will move our head from side to side, slowly. Then, we will do it from top to bottom, without bringing our head too far back.
- Finally, with one hand we will hold the back of the neck well, which in some cases is so tight that it can hardly be separated well from the spine. Without slipping it, we will keep it well held and we will bring the chin towards the chest as much as we can. We will notice a great stretch. Then we will raise our head again and let go of our hand gently. We can repeat it 5 times and we will notice immediate relief.
LEGS
Whether we spend many hours sitting or standing, the legs suffer a lot and at the end of the day they can be sore or heavy.
- To facilitate relaxation and circulation, we will simply place ourselves on the floor or on a bed but next to a wall that allows us to raise our legs completely straight.
- In this position, with your hands, we will do a gentle massage from the knee to the groin.
- Finally, we will make the legs tremble to relax them completely.
We can stay up to half an hour in this position.
In addition to all this, it is important to rest on a suitable mattress that adapts to our body in a correct way and that allows us to relax the spine.
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Source: Better with Health
