Lub xub pwg hniav mob ua rau ntau lab tus tib neeg thoob ntiaj teb. Hmoov tsis zoo, nws tuaj yeem yog qhov nyuaj tiag tiag los tswj thiab kho yog tias koj tsis paub yuav ua li cas. Hmoov zoo, kev kho zaws tau zoo heev los pab daws qhov mob ntawm lub xub pwg. Yog tias koj lossis ib tus neeg koj paub paub mob lub xub pwg mob, koj tuaj yeem xaiv kho tus kheej/zaws, lossis muaj lwm tus zaws lub xub pwg hniav. Thaum kawg, lub xub pwg nyom zoo zaws yuav ua rau koj hnov mob me ntsis thiab tej zaum yuav pab koj so.
Cov kauj ruam
Txoj Kev 1 ntawm 3: Massaging Koj Tus Kheej
Kauj Ruam 1. Ncab koj lub xub pwg nqaij cov leeg, thaum sawv ntsug lossis tso
Ncab koj lub xub pwg leeg muab hom kev kho mob zaws thiab ncab. Qhov no yog txheej txheem tsim nyog vim tias koj tsis xav tau cov cuab yeej siv thiab tuaj yeem rub koj lub xub pwg hniav nyob qhov twg koj nyob.
- Yob koj lub xub pwg thiab lub xub pwg ob peb zaug, tom qab ntawd rub koj ob txhais caj npab ib puag ncig kom txav mus los me ntsis.
- Sim ncav koj txhais tes tom qab koj nraub qaum thiab tuav koj txhais tes. Los yog hloov, muab lawv tso rau ntawm koj lub nraub qaum me me thiab ncab los ntawm kev khoov rov qab.
- Thaum kawg, nqis rau hauv pem teb thiab ua ob peb yoga poses.
Kauj Ruam 2. Siv cov menyuam ua npuas ncauj thiab ntaus pob tesniv
Cov menyuam ua npuas ncauj yog lub tog raj kheej uas zoo li lub pas dej ua ke, tab sis nws khov dua. Cov ua npuas ncauj thiab cov ntaus pob tesniv yog cov cuab yeej zoo rau zaws koj lub xub pwg hniav. Qhov no yog vim lawv tso cai rau koj mus txog ntu ntawm koj lub xub pwg thiab nraub qaum uas koj yuav tsis tuaj yeem ncav cuag txhua tus ntawm koj tus kheej.
- Muab nws tso rau hauv pem teb thiab pw nrog koj lub xub pwg nyom saum nws. Cov menyuam yuav tsum nyob ntawm 90 degree lub kaum sab xis rau koj lub nraub qaum.
- Tom qab ntawd txav rov qab los thiab siv lub tshuab ua npuas ncauj los ua haujlwm tawm qee qhov kev nruj ntawm koj lub xub pwg thiab lub xub pwg hniav.
- Koj tuaj yeem siv pob ntaus pob tesniv zoo ib yam, los ntawm kev pw ncaj nrog lub pob ntaus pob tesniv hauv qab koj lub xub pwg thiab txav mus los zaws koj cov leeg.
Kauj Ruam 3. Ua kom pom tseeb ntawm lub xub pwg hniav "daim duab peb sab
Daim duab peb sab no yog thaj tsam nruab nrab ntawm koj lub xub pwg, koj lub xub pwg hniav qis, thiab koj lub xub pwg hniav sab sauv. Tsom ntsoov rau thaj chaw no yuav pab daws qhov mob ntawm lub xub pwg hniav.
- Siv koj txhais tes lossis lub tshuab zaws tes los zaws koj lub xub pwg hniav daim duab peb sab.
- Qhov chaw me me heev, yog li zaws koj lub xub pwg thiab lub xub pwg hniav kom txog thaum koj pom nws.
- Koj yuav twv yuav raug hu paub thaum koj ntaus nws vim tias koj yuav tsum hnov sai sai, tsis hais koj lub xub pwg mob nyob qhov twg.
Txoj Kev 2 ntawm 3: Massaging Lwm Tus
Kauj Ruam 1. Siv cov txheej txheem effleurage
Effleurage yog txheej txheem uas siv tag nrho txhais tes txhawm rau ua rau mob stroke thiab zaws nraub qaum. Nws yog qhov zoo tshaj plaws siv nrog lwm cov txheej txheem txhawm rau daws qhov mob. Thaum siv effleurage:
- Siv koj txhais tes txhawm rau txhawm rau txhawm rau lub xub pwg hniav.
- Maj mam nce lub siab koj thov nrog koj txhais tes.
- Nco ntsoov kom sov thaj tsam (nrog koj txhais tes) thaum koj mob stroke.
- Ib txwm txav mus nyob rau hauv cov lus tsa suab.
- Sim npog thiab sov thaj chaw ntau li ntau tau.
TSWV YIM TSHUAJ
Marty Morales
Professional Massage Therapist Marty Morales is a Professional Massage Therapist and the Founder and Owner of the Morales Method, a manual therapy and body conditioning business based in the San Francisco Bay Area and in Los Angeles, California. Marty has over 16 years of massage therapist experience and over 13 years of experience educating others on the best practices for massage therapy. Marty has over 10, 000 hours of private practice logged and is a Certified Advanced Rolfer and Rolf Movement Practitioner, CMT. He has an MBA in Finance from Loyola Marymount University, Los Angeles.
Marty Morales
Professional Massage Therapist
Keep communication open so that you know when something you're doing is painful to the recipient
Once you know what feels good to them, you can usually get more done by keeping constant pressure instead of pushing harder and harder on a spot.
Kauj Ruam 2. Knead hauv ib puag ncig
Tom qab koj tau ua tiav kev ua tiav, koj yuav tsum siv koj txhais tes txhawm rau txhawm rau sab nraub qaum. Kneading lub nraub qaum nyob rau hauv ib puag ncig zam yog kev ntseeg siab zaws thiab yuav pab daws qhov mob thiab cov leeg nruj.
- Nco ntsoov tsis txhob rub tus neeg daim tawv nqaij nrog koj txhais tes.
- Nco ntsoov tias koj qhov kev zaws yav dhau los tau ua kom sov tus neeg cov tawv nqaij ua ntej koj pib kneading.
- Knead txog li tsib feeb.
Kauj Ruam 3. Tshem lub xub pwg hniav
Kev tshem tawm lub xub pwg hniav yog cov txheej txheem zaws zoo uas koj tuaj yeem siv los txo cov leeg mob siab, nruj, thiab txo qhov mob. Nws kuj yog qhov yooj yim thiab tuaj yeem ua tiav sai.
- Kom tus neeg tso ib txhais tes rau ntawm lawv sab nraub qaum. Raws li qhov tshwm sim, lawv lub xub pwg hniav yuav tsum nthuav tawm.
- Siv koj txhais tes rub lub xub pwg hniav tuaj ntxiv.
- Coj koj tus ntiv tes xoo thiab siv lub zog nrog nws nyob hauv qab lub xub pwg hniav.
- Rov ua dua kaum zaug.
Kauj Ruam 4. Zaws cov deltoids thiab ib puag ncig
Deltoids yog cov leeg uas txuas rau sab nraub qaum thiab ob sab ntawm lub xub pwg. Zaws cov deltoids thiab ib puag ncig ib puag ncig yog lwm txoj hauv kev zoo los txo cov leeg nqaij uas cuam tshuam nrog lub xub pwg hniav. Nov yog zaws uas koj tuaj yeem ua rau qee tus neeg nrawm thiab nrog kev npaj me me. Nco ntsoov:
- Coj koj tus ntiv tes xoo thiab siv nws los thov ua ntu zus rau thiab hauv qab lub xub pwg hniav.
- Pib ze ntawm tus nqaj qaum thiab txav koj tus ntiv tes xoo (thov siab) mus rau lub xub pwg hniav.
- Siv cov txheej txheem no txog 10 zaug.
Txoj Kev 3 ntawm 3: Siv Cov Khoom Siv Los Zaws Qhov Mob
Kauj Ruam 1. Sim pleev thiab txhuam kom txo tau qhov mob ntawm lub xub pwg hniav
Ntau yam ntawm cov tshuaj pleev tom khw muag khoom muaj los pab kho mob lub xub pwg hniav mob. Cov cream no tuaj yeem siv ua ntej, thaum lub sijhawm, lossis tom qab zaws los pab daws qhov mob.
- Nyob ntawm cov tshuaj nplaum los yog txhuam, koj tuaj yeem tuaj yeem rub nws hauv thoob plaws zaws.
- Ntau qhov qab zib thiab rubs suav nrog menthol, camphor, lossis lwm yam khoom xyaw.
- Nco ntsoov ua raws cov lus qhia luam tawm ntawm ib yam khoom koj siv.
Kauj Ruam 2. Sim nrog cov roj yam tseem ceeb
Cov roj tseem ceeb kuj tseem tuaj yeem siv ua ke nrog zaws kom pab daws qhov mob ntawm lub xub pwg hniav. Txhawm rau siv cov roj yam tseem ceeb, nco ntsoov:
- Siv 2 mus rau 3 tee roj rau ntawm lub xub pwg hniav.
- Zaws tom qab thov.
- Siv cov roj yam tseem ceeb tsim nyog xws li lub caij ntuj no ntsuab, frankincense, lossis chamomile.
- Sib tov koj cov roj yam tseem ceeb nrog cov roj thauj. Carrier roj yog roj (zoo li roj zaub) uas dilute cov roj yam tseem ceeb thiab ua kom nws kis tau zoo dua ntawm koj cov tawv nqaij. Ua raws cov lus qhia ntawm koj cov roj thauj thiab cov fwj roj tseem ceeb thaum sib tov lawv.
Kauj Ruam 3. Siv tshuaj pleev rau qhov mob ntawm lub xub pwg hniav
Tshuaj pleev thiab lwm yam khoom lag luam zoo sib xws yog qhov kev xaiv zoo los daws qhov mob ntawm lub xub pwg hniav. Koj lossis lwm tus tuaj yeem zaws lossis rub cov tshuaj pleev no rau hauv koj lub xub pwg hniav thiab ib puag ncig kom daws qhov mob. Sim cov tshuaj pleev uas muaj:
- Lidocaine.
- Tshuaj aspirin.
- Benzocaine.
- Lwm yam tom khw muag khoom lossis tshuaj pleev tshuaj.
