TOP MAS­SAGE TIPS

HAPPY MUSCLES MAKE FOR HAPPY SURFERS SO IF YOU’RE IN NEED OF A LIT­TLE TLC TRY THESE AT-HOME MAS­SAGES.

Surf Girl - - Surfgirl Summer Travel Guide -

TEN­NIS BALLS

Put one or two ten­nis balls in a sock and you can use this as a mas­sage ball (no joke!). Roll your body against the ball up against a wall or on the floor, to mas­sage muscles you can’t reach with your hands. If the ten­nis balls are too soft use golf balls or hockey balls.

FOAM ROLLER

Self-my­ofas­cial re­lease is a fancy term for self-mas­sage to re­lease mus­cle tight­ness or trig­ger points. These foam rollers can be used the same way the ten­nis balls.

HEAT / THERMOTHERAPY

In­creas­ing heat from the fric­tion of a mas­sage, or in­tro­duc­ing a heat source, will af­fect mus­cle fi­bres pos­i­tively. Ap­ply­ing heat to an in­flamed area will di­late the blood ves­sels, pro­mote blood flow, and help sore and tight­ened muscles re­lax. Im­proved cir­cu­la­tion can help elim­i­nate the build-up of lac­tic acid waste, which oc­curs af­ter some types of ex­er­cise.

HEAD AND SCALP MAS­SAGE

Sim­ply place the heel of your palm un­der your hair on ei­ther side of your head, near your tem­ples. Then push the scalp up to­wards the ceil­ing, hold for a few sec­onds and re­lease. Grad­u­ally work through the en­tire scalp and feel the stress float away.

HAND MAS­SAGE

Be­gin by mov­ing your thumb along the edges your palm, mov­ing your thumb around in a cir­cu­lar mo­tion and com­press­ing your palm with your thumbs in a short move­ment up and down. Al­ways mas­sage from the in­side out, ap­ply­ing the amount of pres­sure you are happy with (be aware that some ar­eas are a lit­tle more ten­der than oth­ers).

NECK AND SHOUL­DERS

Be­fore be­gin­ning this mas­sage, it’s im­por­tant to make sure your shoul­ders are dropped and not up by your ears. Be­gin by tuck­ing your chin into your chest and stretch­ing out the neck. Place two fin­gers on the back of your neck where your shoul­ders and neck meet. Press firmly and hold, then grad­u­ally re­lease when your mus­cle be­gins to feel more re­laxed. Once com­pleted on both sides, roll your shoul­ders for­wards and back, slowly.

BOOK IN

Book in for a mas­sage – it’s worth it. Ev­ery fort­night would be ideal. Al­ways re­mem­ber that if you’re suf­fer­ing back pain it’s im­por­tant to see a spe­cial­ist. We can all strug­gle with aches and pains from time to time, but if things get worse it’s al­ways best to in­vest some time and money into get­ting it looked at.

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