🌿 Folk Prescriptions

Doctors use massage to treat many diseases, but when one is basically healthy, self-massage becomes appropriate.It is best to perform self-massage after morning exercises or training, when muscles are fully relaxed. The most widely used method is skin friction massage. Use firm pressure techniques like squeezing at the beginning and end of massage. Use the base of the palm and the base of the thumb to squeeze. To increase pressure, place one hand over the other. Using fingers to knead provides greater force. Kneading promotes circulation and helps disperse accumulated substances. Kneading large muscle groups is a primary method of self-massage. Keep muscles relaxed during kneading—lift them off the bone surface and apply firm pressure. Begin with the calves, then move to joints, thighs, chest, upper limbs, back muscles, lumbar muscles, neck muscles, and head. Massage movements should follow the direction toward the heart and nearest lymph nodes: lower limbs—from feet to knee, then from knee to inguinal region; chest—from sternum outward; neck—downward; back—from spine outward. Avoid massaging axillary, inguinal, cubital, and popliteal fossae. Each muscle group should be massaged no less than 3–4 times.For individuals in full health, massage is highly beneficial. It rapidly relieves fatigue and restores muscle function. Recovery-oriented self-massage combined with steam baths yields even better results.