Massage with a massage path

Massage is done on the naked body or through a training suit. The duration of the session on average is 10 minutes according to the scheme: the back is 3 minutes, the pelvis is 1 minute, the thighs each for 2 minutes, the shin is 1 min, the chest and abdomen are about 1 minute.

The duration of the session depends on the purpose of the massage. So, if you perform massage immediately after training, then 10 minutes is enough, and after 2-4 hours - 15-20 minutes. For preliminary and hygienic massage, an average of 10 minutes is given, in the intervals between individual sports exercises - 3-5 minutes.

Massage begins in the back area in the position of a massaged standing, feet on the width of the shoulders( Figure 103).The massage path is superimposed on the waist region and 5-7 by the lateral movements on the back advances to the armpits( exercise repeats 6-7 times).Further the massager is imposed on the lateral part of the trunk, and 5-7 movements massage oblique abdominal muscles and the widest back muscle( the exercise is repeated 3-4 times).In this case, the body of the massager turns in the opposite direction. The same must be done on the other side( Figure 104).Then begins the massage of the shoulder areas, the deltoid and upper sections of the trapezius muscle. In this case, one handle of the track is fixed with one hand of the masseur in the lumbar region, the other - in front of the opposite area of ​​the chest( Figure 105).5-7 movements are done, and each time the massager moves closer to the neck( the exercise repeats 3-4 times).After that, the positions of the hands change. During the massage, you can tilt, straighten and rotate to cover all the muscles.

Fig.103. Massage the back with a massage path.

Fig.104. Massage of the lateral part of the trunk.

Fig.105. Massage of the forearm.

The neck( Figure 106) is massaged by 4-5 transverse movements from the occiput toward the back( the exercise is repeated 3-4 times).The hands of the massage therapist, holding the path, then are shown, then are diverted, that is, the brushes are either in front of the face or on the sides. During the massage, you can do head inclinations forward, backward and sideways.

The pelvic region is massaged from the gluteal folds to the lumbar region( Figure 107).When the sides are massaged, the body turns in the opposite direction. The massager moves first horizontally, then - diagonally( the number of movements and repetitions - 4-6 times).The pelvis is recommended to be fed forward or backward, which allows a deeper effect on the muscles of this area.

The hip massage is performed in different positions: 1) standing, supported by a free leg, and the massaged slightly forward( Fig. 108);2) standing, the massaged leg is placed on the

Fig.106. Neck massage.

Fig.107. Massage of the lumbar region.

Fig.109. Thigh back massage

Fig.108. Massage of the front surface of the thigh.

elevation;3) sitting, bending the shin( Figure 109);4) sitting, the massaged leg lies on the shin in the second chair. For 7-8 movements, the massager moves from the knee joint to the inguinal or gluteal folds( repeated 3-4 times).When massage the front surface of the thigh massager is taken for the rollers, and with massage of the external lateral surface of the trunk, the masseur turns in the same direction.

The drumstick is massaged from the gastrocnemius muscle in a standing position( the leg is placed all over the foot in a chair) or sitting, bending the shin. Massage movements are carried out from the calcaneal tendon to the popliteal cavity. Massager is better to grab for rollers, the trunk leans forward for convenience( the exercise is repeated 3-4 times).

The anterolateral muscles are most often massaged in the sitting position, the leg is slightly forward and an object is placed under the fingers, which allows the muscles to be relaxed( Figure 110).Do 5-7 movements both crosswise, and diagonally from the foot to the knee joint( repeated 3-4 times).

The sole is massaged in a sitting position on the chair( the leg is forwarded) or on the sofa( the leg is straightened), 4-5 with the transverse movements( hands working towards themselves and from themselves) try to push the massager from the fingers to the heel( the exercise repeats 6-7 times).Similarly, another limb is massaged( Figure 111).

Fig.110 Massage of the front surface of the shin.

Fig.112. Massage of the abdomen.

Fig.111. Massage of the plantar surface of the foot.

The stomach massage is performed while standing. First, transverse movements are made from the chest with a gradual lowering of the massager downwards and returning back, then - in diagonal directions. In each direction, 5-6 motions are done( Figure 112).

After massage of the abdomen, it is advisable to make 12-15 movements with a massager from the feet to the armpits on the back surface( Figure 113) and from the feet to the abdominal region( Figure 114) - along the anterior( repeated 3-4 times).

Fig.113. Massage of the back surface of the body.

Fig.114. Massage of the front surface of the body.