Abdominal massage is something that can be done by a professional, but it works best as a nightly routine before you go to bed. Lie on your back and prop your knees up, using 2-3 pillows for support under them if you need to. Start by applying pressure in a circular motion, working outward and starting at the belly button. Make about five circles around, getting bigger with each one. Then, repeat this moving in the opposition direction. Next, use a stroking motion to move up from the pelvic bone toward the belly button about four times, then the leg crease to the belly button. After this, you’re going to use a flat palm to shake areas of skin, including the abdomen, thighs, and leg crease. Finish by making small circles around the belly button, moving from right to left two times. You should do this every night to get the most benefit.
The obvious benefit of abdominal massage is the way that it benefits the digestive tract. Improving digestive health keeps things flowing regularly, prevents bloating, and even increases how well your body absorbs nutrients from the foods you eat. Additionally, abdominal massage promotes blood flow to all the organs located in the stomach as well. This stimulates organs like the spleen, kidneys, and liver, aiding in the removal of toxins from the body. Furthermore, since research has shown that gut health plays such a big role in mental health and overall well-being, abdominal massage offers benefits for the mind that go beyond basic relaxation as well. Some researchers say that massaging this area might also help with toning the muscles and weight loss, however, that hasn’t been proven by any concrete scientific studies just yet.
Often, elbow massage starts with a hand massage to stimulate the muscles and make it feel relaxed. After you’ve finished the hand massage mentioned above, use one hand to hold the wrist and the other to cup the elbow. As you cup the elbow, make a circular motion and massage it. Repeat this at least three times. Then, stroke down the arm using a firm grip, working from elbow to wrist. With each stroke downward, you’re going to continue down the hand and stroke each finger. Finish by gently squeezing the finger you are working on before repeating the movements. You’ll want to use a lotion or massage oil for this type of massage, especially if you’re performing it on someone that has a little more hair on their arms. It can be painful if you pull at it.
The biggest benefits of elbow massage are for people that have tennis elbow or elbow strains. With tennis elbow, flare-ups are often caused by toxins triggering inflammation in the area. Elbow massage relieves pain by releasing these toxins so they can be removed by the lymphatic system and filtered out of the body. It also offers benefits for the tissue and muscle in the area. As massage encourages blood flow, it also brings the oxygen and nutrients needed to promote healing. Furthermore, massage increases flexibility and range of motion so the joints and tissues in the elbow bend easier. This is important, especially since people often need use of their arms in their day-to-day lives. Deep tissue massage that targets the tendons and muscles rather than promoting relaxation is best for this type of injury/condition, so don’t be afraid to use pressure while you’re massaging.
Hip massage is another type of at home massages you can do yourself. The goal with hip massage is to engage the tendons underneath the skin, helping them support the skin better and re-distribute the fat. This gives a firmer, better appearance. To massage the hips, start at the waist-hip curve and apply pressure in a curving motion. You’ll move from the waist, across the buttocks and down toward the hips. Then, engage the leg-thigh curve. You’ll want to push in an upward motion instead of downward, moving against gravity. You’ll do this by applying pressure from the back of the thighs and up toward the hips and buttocks. Work over each of these areas several times. You’ll want to do this every day to help build up the muscle and redistribute the fat on a more permanent basis.
Hip massage helps re-distribute fat because you’re targeting it with the way you move your hands. Fat sits below the the skin, under the dermis and epidermis layers. The thighs, buttocks, hips, and stomach are all high-fat areas on the body. As you smooth these out, it helps redistribute weight and give skin a smoother appearance. By improving blood flow to the area, massage also makes skin appear firmer and plumper. Hip massage also promotes flexibility in the hips to reduce the risk of injury. Additionally, while the jury is still out on massage for weight loss, massage does support a lot of things that make it easier to lose weight. For example, massage promotes better mental health and sleep patterns, which make it easier to live a healthy lifestyle and stay motivated. It also helps relieve pain after a workout, which can help your muscles recover and become stronger.