Therapeutic exercises and self-massage techniques to improve blood circulation

Find out how you can massage yourself with a simple towel and how it affects the body. Be healthy!

Dikul’s simple exercises to improve circulation and more!

Back pain does not warn about itself in advance. 

They suddenly appear, and spoil our plans for the evening, interfere with work and household chores.

In addition, the body often gives us surprises, and sometimes unpleasant ones. 

So, with pain in the hands and feet, massaging these parts of the body is far from always able to save us from discomfort. 

Often, when the nerves are pinched by the intervertebral discs, the pain from the back is transmitted to our limbs. 

To get rid of both this referred pain and lower back pain, it is helpful to regularly perform self-massage on the back. 

This procedure has mostly independent value, primarily affecting the condition of the back (for example, this way you can relieve tension from the shoulders and lower back after a hard day’s work or sleeping in an uncomfortable position). 

There is about 1 liter of blood in the blood vessels of the skin of the human body, massage improves its circulation and saturates it with oxygen. 

The back massage should start at the back of the neck and then move down, from the shoulder blades to the lower back. 

You can perform techniques both standing and sitting.

The massage can also be performed with a towel or a rope on which knots are tied every 5 cm. 

This procedure is good for toning in the morning.

Self-massage with a towel

With sliding movements of the towel, you massage:

lower back – horizontally from the sides to the spine;

back – diagonally from the right shoulder to the lower left rib, then from the left shoulder to the lower right rib;

right shoulder – from the shoulder to the lower back, then the same left shoulder;

abdomen – from the sides to the navel;

head and neck – scalp from the temples to the neck, then the right and left sides of the neck from the back of the head to the shoulders.

Self-massage for back pain

Method 1 

The towel is wrapped around the waist. 

We rub the lower back with movements from left to right. 

Slowly lift the towel up, continuing to move.

Method 2 

We finish the movement at shoulder level.

Method 3 

We place the towel diagonally, rub between the shoulder blade, the shoulder and the lateral surface of the back. 

Then we change the position of the hands.

Method 4 

We place the foot on a raised platform and rub the back of the thigh.

In the same way, you can rub the foot, the back of the neck. 

The massage of the lower jaw, chin, upper lip, nose, forehead is performed with a small terry towel wound on a short tourniquet.

Massage with short sliding movements:

lower jaw – from the middle of the chin to the neck;

upper lip – from the nasal septum to the ears;

wings of the nose – from the base to the back of the nose;

cheeks – from the back of the nose to the ears;

forehead – from the temples to the middle.

Valentin Dikul, “So that the back does not hurt. The best therapeutic exercises”

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