Massagen tun nicht nur gut, sondern reduzieren Stress, mindern Verspannungen, regen den Kreislauf an und senken unter anderem den Blutdruck. Doch was machst Du, wenn Du unterwegs, im Flugzeug oder im Auto bist? Die Folge können schwere Beine, schlechte Durchblutung, schmerzender Rücken und Nacken und ein brummender Schädel sein. Je nach Begebenheit lässt sich ein Massagestudio in dem Moment schlecht aufsuchen. Ein Masseur ist auch nicht immer abrufbereit. Und wer hat schon, wie die Promis, einen Personal Masseur zur Hand? Selbst ist der Masseur! Wir verraten Dir einfache Tipps für eine Massage to go, die effektiv wirken und Linderung schaffen kann.
1. Massage to go – Der Tennisball als Must-Have
Ob Zuhause, auf Reisen oder im Auto…der Tennisball ist mein treuer Begleiter. Nicht, weil ich begeisterter Tennis-Fan bin, sondern weil er wahre Wunder bewirken kann. Er hilft bei Verspannungen und gegen Thrombose-Gefahr. Langes Sitzen kann Verspannungen verursachen, zu Verklebungen führen (Thema Faszien) oder Flüssigkeiten in den Beinen stauen. Massiere einfach Deine Beine bis Füße mit dem Tennisball und übe so viel Druck aus, dass es sich noch angenehm anfühlt. Des Weiteren wirkt der Tennisball wie Akupressur. Bei Verspannungen in den Schulterblättern, setzt Du den Tennisball zum Beispiel genau auf die betroffene Stelle (bitte niemals auf die Wirbelsäule!) und übst mit Deinem Körpergewicht Druck aus. Das geht im Stehen wie auch im Liegen. Sobald der Schmerz nachlässt, entfernst Du den Ball.
2. Massage to go – Einfache Nackenübungen
Wer viel sitzt, neigt oft zu Nackenbeschwerden. Insbesondere bei der Laptop-/Handyhaltung entstehen bei gesenktem Kopf, Nackenverspannungen. Unsere medizinische Massagetherapeutin Lydia hat eine effektive Übung parat, die Du sehr einfach im Sitzen ausüben kannst. Die Anleitung entnimmst Du aus den Bildern und übst diese von unten nach oben und umgekehrt aus. 1. Die Arme sind angewinkelt parallel zum Körper, die Hände sind auf Schulterhöhe nach innen gerichtet (Entenhand). 2. Die Armhaltung bleibt. Nun richtest Du die Hände einfach nach außen. 3. Handhaltung bleibt, Arme nach oben parallel zum Kopf strecken. Jetzt übst Du die Übung rückwärts aus.
3. Massage to go – Kopfmassage
Sanfte Massagen an Schläfen, Augenbrauen und Stirn sind bei Stress, Anspannung oder Kopfschmerzen eine wahre Wohltat. Eine Kopfmassage kann Verspannungen lösen und regt gleichzeitig die Durchblutung der Kopfhaut an. Hier eine kleine Anleitung: Streiche mit beiden Mittelfingern Deine Stirn aus. Beginne am Augenbrauenansatz und halte ihn kurz gedrückt. Dann streichst Du Deine Augenbrauen aus und arbeitest Dich weiter nach oben bis zum Kopfansatz. Das Kreisen an den Schläfen tut auch bei Kopfschmerzen sehr gut.
4. Massage to go – Handmassage
Unsere Hände sind unser Werkzeug. In der Handinnenfläche nehmen 17.000 Fühlkörperchen Druck-, Bewegungs- und Vibrationsreize auf. Es ist also nicht verwunderlich, dass die meisten eine Handmassage als sehr angenehm empfinden. Besonders gut tut sie bei Nervosität, Stress, Angst oder Verdauungsbeschwerden. Für die Handmassage brauchst Du nicht zwingend Öl. Es sei denn, Du neigst zu trockenen Händen. Eine einfache Creme tut es auch.
Knete kräftig mit der einen Hand die andere durch. Zum Beispiel kannst Du den sogenannten „Schmetterlingsgriff“ nehmen. Mit dem Daumen streichst Du von der Handmitte kreisförmig nach außen – jeweils nach links und rechts. Dann streichst Du kräftig zwischen den Fingern aus. Besonders die Stelle zwischen Daumen und Zeigefinger sollte einen Wohlfühlschmerz auslösen. Massiere jeden Finger einzeln und dehne sie sanft.
5. Fußmassage
Den ganzen Tag tragen wir Schuhe. Manch einer muss viel stehen oder laufen. Hast Du gewusst, dass Du beim Kneten der Füße im Prinzip den gesamten Körper stimulierst? Laut der Theorie spiegelt die Fußsohle nämlich unseren Körper wieder. Durch das Stimulieren der Fußreflexzonen wird zum Beispiel während der Massage der Reiz zu bestimmten Organen übertragen. Mittels einer Massage übst Du Druck auf explizite Punkte aus, bis eine wohltuende Wirkung in den Tiefen des Gewebes zu spüren ist. Fange zunächst an, die Fußsohle mittelkräftig auszustreichen, um den Spann und Knöchel zu massieren. Anschließend drückst Du die die Zehen aus, streckst und dehnst sie leicht.
Wer keine Lust hat, sich zu massieren, legt einfach einen Igel-/Massageball unter seiner Fußsohle. Das regt die Blutzirkulation an und wirkt entspannend.
6. Spannungskopfschmerzen? Rückenbeschwerden? Schwere Beine?
Pfefferminzöl hat eine kühlende Wirkung und ist hilfreich bei Kopfschmerzen. Ebenso hat Lavendelöl eine entspannende Wirkung. Beides einfach an die Schläfen und hinter den Ohren einmassieren. Wenn Du zu schweren Beinen neigst, haben sich Rosskastanie und Wassernabel zur Stärkung der Venen bewährt und vitalisieren gleichzeitig die Muskeln. Für unterwegs gibt es hierfür extra spezielle Roll-Ons mit den wohltuenden Ölen und Kräutern.
toller Blogbeitrag und im allgemein sehr schön geführt =)
Diese Übungen sind wunderbar. Ich arbeite in einem Büro, wo ich die ganze Zeit sitze. Ich kann diese Übungen sicherlich implementieren. VG http://www.migo-cudic.at/de/kosmetik-zell-am-see/
Hallo und vielen Dank für den interessanten Artikel. Die Tippe zur Massage sind prima. Da man ja in der keine Zeit hat, ist die Massage to go Optimal für den Berufsalltag.
Das sind echt super praktische Übungen für den Alltag – echt top! Werde ich sicher demnächst anwenden. Ich bin ja ein echter Massagen-Liebhaber und konnte dank Paarmassage im Südtirol Urlaub sogar meinen Mann davon überzeugen! 😉 Kann ich echt nur jedem empfehlen… https://www.lindenhof.it/de/wellness-beauty-urlaub-hotel-suedtirol/anwendungen/paar-rituale
Hallo zusammen,
herzlichen Dank für diesen spannenden Beitrag. Ich habe noch nie etwas von Massagen to go gehört. Es klingt allerdings sehr spannend und bietet eine schöne Entspannung zwischendurch. Ich selber gehe regelmäßig zur Massage, um gegen meine Kopfschmerzen anzukämpfen. Es hilft mir sehr gut, vorausgesetzt ich schaffe es regelmäßig zu gehen.
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